Out of town visitors

Sunday 3/23 was a bust due to Easter – we planned for training but family commitments (and one injury) prevented attendance. We are slated to be back on track next Saturday.

Monday 3/24 some out of town guests for an introductory class on boxing and kickboxing. Nephews, Alex and Eric, as well as another friend are over for the week from Ireland and wanted a taste of the training we’ve been doing. Here’s what we did:
Warm-up
3 sets of 10 pushups and 10 situps

Footwork introduction
Stance on the line – forward toe lined up with rear heel on the line
2min each
Forward and Back
Side to side

Punching introduction
Left jab in the air 2 min
Left jab on the bag 2x2min on the heavy bag
Cross in the air 2 min
Cross on the bag 2 min
Jab cross on the bag 2 min

Kicking introduction
Front kick step to chamber only(making sure rear/support foot angled at 90 to direction of kick) 2 min
Front kick (step, chamber, kick) 2 min
Front kick on the bag 2 x 2 min

One on one training

Yes, we are still in action.

Last week it was Tony and Frank and we ran through our Warm-up, Agility/Footwork Drill, Defense Circuit, then went on to Thai pad training and focus mitt training focusing on hook punches, knees and thai round kicks.

Roll Call: Tony – every one else out for reasons varying from hand injury requiring stitches to lost car keys, we’ll be running light on people the next few weeks

Warm-up
2 Rounds 10 pull-ups, 8 ring pushups, 10 squats, hip stretch, 10 sit-ups, and 10 lumbar extensions.

Defense Circuit 2 times 3min/1min

• Heavy Bag - (forward/back/pivot maintaining distance)
• Maize Ball – slipping w/punches
• Slip Line – up and back w/punching
• Top+Bottom Bag – jab and jab cross with single and double slip

New skills
Glove drills focusing on inside and outside slip for jab and jab cross with low jab and low cross counter.
Thai Round Kick defenses – mid line leg block and high line arm block.

May seem a bit short but we still filled 2 hours of workout time using the timer on 3min/1min rounds honing skills. When I’m 1 on 1 with training I prefer to use that time to focus on refining technique while still working hard (punches and kicks need to land “as if you mean it” or, if you will, keeping it real).

Lots of bag work with new bags

Roll Call: Tony, Frank

Warmup
2 x 3 min/1min Jump rope – last 30 sec doubles
2 rounds – 10 pullups, 3 ring dips, hip stretch, 10 squat, 10 situps, 10 back extensions

Agility/Footwork 2min/30sec
Forward and back w/jab
Side to side w/jab
Forward crossover
Side crossover
Hip switch

Defense Circuit 2 times 3min/1min
Heavy Bag – forward/back/pivot step
Maize ball – slips (add punching)
Slip Line – up + back w/jab
Top and Bottom Bag – jab slip/in and out

Offense Circuit
Heavy Bag Hands – jab, double jab, low/high jab, jab cross, jab cross hook
Heavy bag Legs – foot jab, lead or rear thai kick, foot jab lead or rear thai kick
Speed Bag – back hands only (3 or 5 count – introduction)

Today was all equipment practice and conditioning – something you can do on your own with enough motivation. Our plan was to finish with glove and Thai Pad drills but time restrictions prevented us from completing it.

Next week will be a greater focus on leg techniques and hook punches.

Pullups at the playground

These guys are amazing and no special gym equipment just a public playground (you don't need money to be fit). Of note, bodyweight exercises are generally easier for lighter individuals and this guy is a heavyweight and making it all look easy. Whenever pull-ups feel to hard I just think about these guys and what they can do.

Saturday's Workout

Had a slightly late start due to a car in the garage and not being able to find a key to move it. Thanks to Tony we got the key and were able to use the whole garage.

Roll Call: Mike, Frank, Tony

Warm- Up
2 rounds -10 Pull-ups, 3 Ring Dips, 10 Squats, Hip Stretch, 10 Sit-ups, 10 Lumbar Extensions

Agility/Footwork Drills 2min/30sec rest

• Forward + Back w/punch


• Side to Side w/punch


• Forward Crossover


• Side Crossover


• Hip Switch

Circuit 2 times through 3min/1min rest

• Heavy Bag


• Maize Ball


• Mitts – focus on shoulder roll in defense of cross

Glove Drills 3min/1min

2 rounds

• 1min jab catch alternating sides


• 2 min jab cross – catch and shoulder roll

Thai Pads 3min/1min

• Jab cross – rear round – jab cross – front round


• Jab cross – front round – avoid rear round – return rear round

Finisher
Tabata Squats 6 rounds (20/10sec work/rest)

Squats per round:
Tony--Mike--Frank
15-----15-----16
17-----19-----17
12-----15-----13
12-----16-----14
12-----12-----11
12-----11-----16

Next week we’ll add a few new drills and equipment pieces to the workout.

Preparing for Saturday

Getting all set for Saturday’s workout, we’re expecting a new victim to join us tomorrow. We’ll see how the garage handles 5 people jumping rope at the same time. It sure will be nice when it warms up a little – when we can open the garage door we can spill over to the driveway and that’ll make handling more people pretty easy.

I was hoping to have a video post of the finish of Saturday’s workout but I won’t have access to a digital video camera for about 2 weeks. See you all with a new post tomorrow night

Inspiration

A fun video illustrating one fighters road to recovery, and back to the ring, after a neck injury.