Monday, August 11, 2008

Great weather

A great night for training – cool with little humidity, this is a respite from the summer heat that probably won’t last long, what better way to enjoy it than training. We rescheduled yesterdays training for this evening.

Roll Call:
Tony, Mike

2 rounds on the line

  • 1min Forward hop single leg alternate (hop forward crossing back and forth on the line, switch legs after each up and back)
  • 1min Side hop 2 legs (face the line, keeping heels together hop forward and back across the line moving up and down the line)
  • 1min Forward and back with hip twist
  • 1min rest
These agility drills come from Kenny Weldon, its been a while since we’ve used them so I decided to make them part of the warm-up. You can see a video of these drills at

2 rounds – 10 pull-ups, 8 ring push-ups, hip stretch, 10 GHD sit-ups, 10 back extensions

Defense Circuit 3min/1min (2 circuits)
Maize ball
Rope line
Speed bag

Heavy bag
Thai round kicks 4 x 30sec rounds of double’s, switching legs each round with a 30sec rest between each round.

Glove Drills
2 Round Robins (first time one person aggressor and the other defender, switch next round) 1:30min rounds

  • 3 way jab
  • Double jab
  • Jab cross
Following this we worked on developing the right hook. This began with positioning – turned toward right with weight over the right foot. From that position we worked on the hip twist and weight shift by practicing with hands on hips and elbows out, starting in the above position left elbow faces opponent, twist from the hips and shift weight over to left foot – end with right elbow facing opponent. We did this for ½ round followed by working it on the bag and mitts with the actual punch to develop a feel for it.

Next practice I hope to have a “rack” made to practice footwork with the jab – don’t know what a “rack” is check out
My only change may be spacing it further from the wall – I like everyone to be able to get full extension on the jab.

(Please post questions, comments or suggestions to “comments” below)

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