Boxing, Kickboxing and Thai Boxing fundanentals. We train with gloves, focus mitts, speed bags, heavy bags, Thai Pads and sparring. We combine this with high intensity training using functional movements from gymnastics and weightlifting. Located in Plainfield, Illinois. Check here for out current schedule, next practice time will be listed below. We are a free club. Come join us! You can contact me by email under the "About Me" tab.
Wow, has it really been over 2 weeks since I've posted? Just finished cleaning a straightening my workout area for some new people to train with Saturday morning and really looking forward to meeting some new people interested in training.
I made a club bell after my last post and currently it weighs about 9 lbs (thats without the insert in the video). I've been doing some basic drills with it and like it. In addition I've been training wall climbing for the UrbanAthlon at a nearby park (they have a wall built that I can put my rope over as well as tires to practice that section of the course).
For one workout I did:
warmup run around 3 soccer fields
10 wall climbs
10 times through the tires
About a 25 minute workout but it left me sore and tired the next day (as well as busting up my shin getting over the 8-9 foot wall).
Just in case you are wondering: we are still here working every week even though I haven't posted for a while.
I had hoped to have some new videos up but my heavy bag mount snapped of the ceiling yet again a few weeks ago. Since this is at least the third time in the past year that it has come down (no injuries this time or in the past) I decided to do some research on the subject (never having had this problem before). It's been very aggravating not having a bag up since it has limited my solo training to the shadow boxing, slip line and maize bag. Training others I've concentrated on the focus mitt's and thai pads, which has been a lot of fun.
Tomorrow, Satuday, I'm getting the bags back up. As a result of my research I've decided to hang the heavier bag using the mount pictured above with some additions. The first is attaching a heavy spring to absorb shock, something I've meant to do in the past. The second is to use a 3 foot 2X4 attached to 3 ceiling joists and attaching the mount to that to distribut the weight and shock. I haven't really had any problems with the lighter bag but I'm adding a lighter spring to the heavy eye bolt in the ceiling.
Check back later this coming week for some new videos.
We had our first true open workout, scheduled in advance on the blog. While I know there is interest in the area for training, it was a no show night. As a result I did a solo workout. Finally got the speed bag set back up, in a new spot, so I used that.
Roll Call: Just me tonight.
Warm-up: 2x3min jump-rope (last 30sec double unders) – finally able to get 14 consecutive double unders 2 rounds – 5 rope pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions
Defense Circuit 3min/1min (2 rounds) Speed Bag – hand wraps only Shadow boxing – with gloves
Grip Work – 54lb. kettlebell pulls with IronWoody Band (performed underhand with the band looped through the kettlebell while standing on a 22” box – grip the band, keep changing hands until the bell reaches hands and reverse going down – 3 sets). Video below (from Zach Esh).
Unable to use the heavy bag tonight, I broke the attachment off the ceiling over the weekend during another workout (the other bag I’ve been using for groundwork and throws). Both bags will be back up by Wednesday night and ready for Thursday practice.
Thursday we’ll be focusing on Muay Thai work 6-7:30, again all are welcome. Please email or call ahead if you’re going to attend so I that I can prepare enough space to accommodate you.
New videos will be up shortly on using the heavy bag as a live opponent.
(Please post comments, suggestions or questions to "Comments" below)
This week we’ll be hosting open training in the Garage Gym from 6:00 to 7:30pm on Tuesday and Thursday. This means, any and all who want to come out we are training these day’s this week we'll welcome you. If you are late we still welcome you but you’ll miss some of the training. I’m still open for other times but you’ll need to call ahead so I can work you into my schedule. Tuesday we’ll focus on boxing fundamentals and Thursday we’ll focus on Muay Thai and kickboxing. Since it’s cold out the garage door will be down but don’t be afraid to knock, we’ll open it to let you in.
As a side note, I’m starting using Precision Nutrition as my guide for a training diet. I’ve read up on John Berard and found his strategies match my goals. More to come on that in future posts.
(Please post comments, questions or suggestions to "Comments" below).
Due to repeated scheduling conflicts our practices keep changing around and as a result my posts on here have been infrequent lately. For this I apologize to all who read this blog.
The good news is that I am still up and running: still working my boxing, muay thai and grappling (as much as possible training alone).
As a result I'll be posting more information on solo training for boxing, muay thai and grappling - regarding drills, conditioning and technique. I'm putting together a new video on the "Bag Stick - a lost training tool" as soon as I can rebuild mine. This is a tool I used to use back when Ringside Boxing sold innovative boxing equipment (they still have great stuff and I continue to use it but the tools they offer are more limited now).
I'll close with a great video on training and learning the left hook by a friend of mine in Australia, enjoy and learn: http://www.youtube.com/watch?v=ilhZdJHt9CU (Click on the link to see the video).
I'll be posting a regular schedule for open gym training very soon, drop in's are welcome and encouraged. If I'm training alone, all the better. Love to see you here.
(Please post Comments, Questions or Suggestions to "Comments" below)
It's short notice, but we have a workout scheduled for Monday (11/3/08) at 1pm. Hope to see you all there. We are back up and running again after a short layoff due to schedule conflicts.
We'll be holding a workout Thursday morning starting between 8:30 and 9:00 am. We'll start with boxing and Muay Thai and move onto introductory grappling work on the new mat's.
I'll be doing my final "Fran" test for the Beta Alanine experiment on Saturday (10/11/08). I missed a number of days due to injuries and want a good test (injury free).
We had just a short practice today due to my having to get back to office and my wife doing a photo shoot. As a result it was a focused practice, boxing basics with a focus on developing the bob and weave.
The Bob and Weave is an integral defensive technique in boxing and MMA (in MMA it can be used as an entry technique for a leg pick or takedown or just simply a punch evasion like in boxing). While it is a seemingly simple technique, putting it into practice in the ring is a different story. Work on the slip line to ingrain body mechanics helps tremendously and mitt and glove drills assist in putting it into context (defending against an actual attack – which is much less predictable than simply bobbing and weaving under the line). One of the common errors I see with trainers in training the bob and weave is that when they throw hooks with the mitts they “aim to miss” – going above where the trainees head was (or even still is) or angling the hook upward making it easier to get under. I feel it is essential that you “keep it honest” – hook to the jaw or ear level, the trainee should keep their hands up since their gloves should catch the blow if they don’t bob under. If your trainee fails to bob under they should be covered up and catch the blow on their glove, if they fail to bob under and you still sail the mitt over their head you have done them a disservice (they think they did it correctly and they’ll get nailed for real in the ring as a result). When I have my trainees hold mitts for me I always test them every a few times each round by failing to bob down – if they still miss they aren’t “keeping it honest”.
Forward single leg hop going across the line up and back, switching foot with after each return to start.
Double leg hop facing line going across line and back and traveling up and back down the line.
Shoulder/hip twist in stance going up and back down the line. (for a video illustratio to these drills please refer to The Evaluation Line.)
Defense Circuit 3min/30sec Maize ball – hung from 8 feet Rope line The Rack (see last post for a video link for this)
Mitts 3min/1min rounds Working on the bob and weave Bob under left hook
Under left hook followed with cross hook return
Jab cross – bob under left hook – return with cross hook cross
Bob under right hook
Started with bob and weave under right hook and returning left hook cross, progressed to throwing jab cross left hook – bob and weave under right hook – return left hook cross left hook
Alternating left and right hook
Working off the jab cross hook - holder throws either right or left hook and defender returns as above (cross hook or hook cross).
Tony is new to holding the mitts so I settled for practicing the defense for left and right hook in separate rounds only (skipped the last round of alternating right and left hooks).
This was a bare bones workout but we were able to accomplish what we needed to in the short time we had. We have another abbreviated workout scheduled for Friday morning (around 8 or 9am) but with a focus on muay thai instead.
(Please post comments, questions or suggestions to "comments" below)
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