Fu Zhong Wen, Yang Chen Fu, Yang Shao Hao, Sun Lu Tang, Wu Chien Quan, Ma Yueh Liang, Tung Ji Yieh, Chen Wei Ming (below Sun Lu Tang)

Sunday, December 18, 2011

4 quadrant slip line and recent training.

This is very similar to some Taiji boxing 5 element stepping, and pakua pivot stepping but with a boxers duck/slip/weave.

LIMMA: Muay Thai combat athlete class.

Heavy Bag warm-up rounds MuayThai.
2x 5 min. round shadow box w/ 3 lb. hand weights:
Round 1: all boxing
Round 2: all Muay Thai
2x 5min.:: light technique spar 1-n-1. all defense vs. offenxe. light pace.
2x 5min. 50% sparring.

Monday, October 24, 2011

Walking for health: Eastern and Western approaches


There are many styles of walking a person can work with for health. Walking is classified as low-impact and one of the best exercises a person can do. I will cover many styles of walking that are done for health and wholeness and discuss some of the benefits.

Regular walking and hiking:
When I talk about regular walking, I am talking about walking with the body in a normal non-focused matter. Normal regular walking is natural, body is held in its natural posture. It is up to the individual if they want to step with a normal pace or bring it up a notch into a hefty stride. I believe that walking a few miles is best. I'm going to categorize hiking here if you go up hills, or walking through mountains, parks, and other off road places. Walking in nature is very good for the mind and body. Nature gives back fresh oxygen is good for the cells. Old school bare knuckle boxers fought at a walking pace and were known to do walks up to 10 miles in training. Walking has a great effect on the heart, lungs, and helping stamina and endurance. Get a pedometer to measure your steps- 10,000 steps a day lead to a long life according to Chinese medicine.

Speed or Race walking:
Speed walking is a pace just below jogging and to me actually looks pretty funny. It is still good for you, I prefer not to use speed walking since I would rather jog or run, but speed walking is an Olympic sport where they walk 20 km and should be mentioned here. Race walking is a competition so it involves athletic minded training and concentration. Your heart and cardiovascular health would improve with the type of training.

Zen walking:
Zen walking was brought to my attention when studying Japanese Renzai school of Zen. Here walking is done after about 25 minutes of Zazen or quiet sitting meditation. The approach is simple: 'kensho' or "seeing one's true nature" while walking slowly and meditatively. The approach is to not think about “this or that” while walking but take life in and be in the present moment. This can bring your mind into a quiet and peaceful state, it can clear agitation and remove stress.

Goulin Medical Qigong walking:
Goulin or Koulin medical Qigong (breathing exercise) walking was designed by Madame Goulin in Mainland China. She was the daughter of a Qigong master and she got Cancer and healed it with diet and the healing qigong walking exercises. Qi is the healing energy used in traditional Chinese medicine including acupuncture, massage, and herbology. This style of walking is inspired by Hua To's Animal Frolics and comes in two types: an aggressive walking to expel toxins, and “walking with wind respiration” which has a more flow to nourish the body. In China, it is common to see a group of Cancer patients practicing the walking in a park. It is used for many illnesses besides Cancer such as liver illnesses, heart and blood pressure problems, arthritis, and many other diseases.

Martial walking:
Martial walking is another Qigong from China that is part of a Taoist Yoga system. It is basically marching strong and tall ‘in place’ visualizing the ability to walk through all obstructions that are hindering and hold you back. My teacher who taught this would say to “walk through walls” and “break down barriers”. This visualization is meant to help you psychologically.

Baguazhang’s* “Walking the circle”:
Baguazhang (8 diagram palm)is a Chinese martial art based on an ancient Taoist practice of walking in circle around trees. Some also believe it has influences from India as many of the postures resemble Shiva’s dance. Dong Hai Chuan, a martial artist demonstrated the art to the Beijing Imperial Guards and showed many palm striking techniques that can be used when circling , dodging, spiraling, and turning vs. an opponent. This walking of the circle practice is performed with the practitioner crouching in a fighting guard stance and twisting the body toward the center of a circle while performing a variety of calisthenic stretches and other agile movements that are also attack and defense combination's. These coordinated activities stimulate health by walking that opens and closes the hip joint, makes waist flexible, and opens up the spinal joints and nerves.

'Short flat walk' of Xingyiquan*:
Xingyiquan (Mind and Intent boxing),is another type of Chinese martial art has a set of fast walking with combined hand movements using striking attack and defense type movements. The hand movements are coordinated with the turning of the hips and waist. There is a saying, "hands with feet, elbow with knees, shoulder with hips." aka the "6 harmonies". Please note that Xingyiquan has many types of stepping and the ‘short flat’ walking is only a small part but is a walking exercise indeed. For example: Xingyi's beng fist (Crushing fist), when done correctly, is very similar to cross country skiing's motion. This benefits the waist line, and massages the internal organs.

Taijiquan* walking:
Taijiquan (Grand Ultimate boxing), is probably China’s most famous style of martial art known by millions around the world. It is often thought of a what the old people do in the park for exercise, however, it is much more than that as a very powerful martial art. In its basic practice many of the movements can be done walking forward, backward, and even sideways stepping. For instance: Brush knee, Part horse mane, Grasp Bird Tail, and Fair maiden plays can be repeated many times moving forwards. Step back and Repulse monkey can repeated going backward, and wave hands like clouds, can be repeated going sideways. This type of deep martial walking is very good to develop a root to the ground and harmonize with gravity. It will increase balance and strengthen the legs and the lymph pump that is stimulated when weight continually transfers when walking slow.

*Taijiquan, Baguazhang, and Xingyiquan are considered dynamic martial qigongs, often classified as ‘Nei gong’ or Internal martial arts. That is because they stress not gaining strength through “Li” or muscular force, but the adaptation of a softer pliable strength of the tendons that use ‘Qi’ or internal energy guided by ‘Yi’ or mind.

Boxing walking:
You can walk at a brisk pace and practice timing various western boxing moves: like slipping, ducking, weaving, jab, cross, hooks, uppercuts. I often do that on the treadmill or elliptical machines at the gym so as to not look so crazy on the walking path, but it gives me some time to shadow box. I also do this at a jogging and running pace, but starting with walking is good to coordinate the fists with the feet. It is very similar to Xingyiquan as well. Add some elbows and knees and make it like Thai boxing! This is great for developing confidence to deal with tough situations and protecting your self with a strong defense that has a strong offense.

Combination walking:

There is using several of these walking styles simultaneously: for instance, Zen walking can be fused with normal walking. Zen walking and Qigong walking, Boxing walking combined with Xingyiquan walking. Taijiquan walking combined with Baguazhang walking. the possibilities are infinite. Combining Zen walking with all three: Taijiquan, Baguazhang, and Xingyiquan.

Enjoy a good walk in life!

Saturday, July 9, 2011

Review of Coach Rick's Mittology

Today I got my Coach Ricks Mittology DVD in the mail. I had seen some of the sample vids posted on Facebook. Like this:

I became friends with Rick instantly and eventually decided I wanted to buy a copy. Well I took a look at the website Mittology Website here and wasn't sure what to buy. I sent Rick an email and explained, I been doing boxing drills for many years now and learned many mitt holding techniques and consider myself pretty good. He suggested I get the "Coach Ricks Trainers Kit" which has a 3 set of Intermediate-Advanced DVD's.

Today they came in the mail around 3 pm and by 6pm after watching all 3 and taking notes, I can say They Did Not disappoint!

The first DVD was a 'Basic' Technical pattern and a second pattern called the 'Base pattern'. The Basic Technical pattern is a pretty long set of punching and counters, while the Base pattern is short and makes for a great flow drill.

The second DVD was 'Technical footwork' and goes into Balance, stance, and some foot work drills that are common to boxing, but then has some eye opening fundamental footwork drills to train. I really liked the Cuban pivot and small circle drills. It really describes something I had been working on my own without knowing there was something already called that.

The last video called 'Progressive Technical mittwork' gives the viewer some templates to work with the 'Base patttern' from the first DVD and makes for some interesting combinations/flow drills to work on with your training partners.

What is important about the DVD's is the instruction quality and price quality. It wasn't to expensive and it wasn't unclear as to what to do. If you are good at pad holding, then this set will make sense. I was a bit skeptical about over emphasis on mitt work, but the purpose is to help the fighter develop good reaction and muscle memory, and this will carry over into sparring.

One thing I used to do was on a slow day at the office was watch the mittology youtubes and try to decipher and write down the combinations to try later. Watching it over and over, pausing, writing notes...Hell it just will NOT work that way. First, they just going to damn fast on those teaser clips, and second, you need Coach Rick to explain that sh*t to you. It is a good buy if you love training and boxing and will be good for you library. I really enjoyed it and recommend it to my friends.

Wednesday, July 6, 2011

Bare knuckle training old school.

Pug Ugly Boxing on John Sullivan and Bare knuckle boxing

What I can take from the article:

abstinence and exercise, exercise and abstinence:

6-12 mile walks with running at the end.

for fight- detox, lose weight, and get recovery massages.
- lay low on sparring.
- mentally walk through every aspect of fight.
- medicine ball hitting: timing and footwork.
- take down defense with wrestling.

take a saturday:
- 10 mile walk
- 2 mile run
- 15 minute tread water
- light dumbell workout
- boxing work out
- skip rope

Saturday, June 25, 2011

Fight training for Lei Tai 6/25/2011 with Tyson DeWees

jump rope 5 min.

Tabata rounds on the heavy ropes:

switch between alternate arms
open close arms
double whip arms
Sample heavy rope vids:

Agility drill 5x:
drop down to push up- hindu push up- side ski jump left and right-rt. leg skip jump-left leg skip jump.

station circuit 3x:
10- shoulder sand bag squats.
10- slam sand bag.
5- ring pull ups.
10 ring push ups.

thai pad work:speed non-stop.
1. jab-cross-l.hook-r.hook-l.upper cut , rt.uppercut.
2. jab-cross-rt. kick, left kick.
3. jab-cross-rt. kick, left kick, shoot.

heavy bag round:
-work punch/kick combos and shoot.

condition out:

both legs: inside calf kick, out side calf kick, inside thigh kick, outside thigh kick.
-two kicks to body
-two kicks to head
-jab cross hook hook to body.

Sunday, May 22, 2011

Farnam "Farre" Mirzai seminar at Novamma notes

Farnam "Farre" Mirzai (Sweden) Based in Thailand from 2005-2010, did a seminar, his lessons are very clear and practical giving a new sense of basics. Many of the things I had learned in Thailand, however it is critical lesson on basics and could always use a refresher and reintegration in training.

Video of his famous spinning backfist:

Seminar Farre
Stretching and shadow boxing warm-up.

-Stance: balance 50/50 "balls of feet" ready to continual shifting between rear
weight and front weight. Balance , balance, balance! Hands relaxed, dont tense unless taking punishment. save your energy for 5 rounds.

- Front leg 70% weight: be ready to use rear leg for kicks, defense, fakes.

- rear leg 70% weight: be ready to use front leg for knee,
kick, defense etc.

Training shadow box rounds: stance and angle.
1.-Raise leg: for defense
2. Fakie hip or shoulder
3. shadow box with fakie, single attack and defense 9work all three in diffrent order)

Partner work:
4. Angle attack rt left, far and close range, play with counters.
5. Angle close 'haymaker' head control then knee.
6. Thiep kick- drill vs attack.
7. Defense- arm out step back block jab cross.
8. Vs. Uppercut- arm out then rt arm covers head with elbow down to
stop uppercut.
9. -round kick to leg above knee, cover head and expand arm.
10. - kick catch: ankle lock, add counters or push.
11. -rt elbow and cover, be ready to counter
12. single arm push as defense for many things like knee etc.
lesson on attacking: attack when person is on one leg, attack when they are unbalanced.

Wednesday, March 16, 2011

Training at Khun Kao Gym- Kru Brooks Miller 3/15/2011

Trained last night at Kru Brook's home gym and had a really great workout. Kru Brooks is a former MT coach at NOVAMMA and is a champion level United States Muay Thai athlete. He is a pivotal member of helping develop and organize Muay Thai events in North America.

We reviewed the following:

Scoring in Muay Thai: higher to lower scoring techniques.
1. knockdown/sweep
2. knee to head
3. round kick to head, elbow that cuts
4. straight knee to body
5. round kick to body
6. side knee to body
7. kick to arms
8. push kicks that moves opponent
9. round kick to leg
10. punches/elbows

Winner of round is determined by:
1. lands the most scoring strikes
2. lands most effective strikes
3. cause the most damage
4. most aggressive
5. best defense
6. fouled the least
*Other factors include: ability to show toughness, inability to answer high scoring techniques, showing tiredness/injury.

Technique lesson- do not reach out for a clinch, use knees and elbows-> clinch -> throw.


Shadow box- 2x 3 minutes
end of round drill knees and kicks (to get final scoring in).

Foot work drills:
1. Angle step forward, slide step sideways.
2. Side step pivot left and right.
3. Pivot step with changing to southpaw stance.
4. Cross step.

Stepping and counter attack drill:

1. Angle off jab: freestyle counter w/ punch, knee, kick, etc.
2. Angle off Cross: freestyle counter w/ punch, knee, kick, etc.

Focus mitt/pad- again working with stepping drill.3 minutes each.
1. Jab cross hook, angle, rt. Kick to body, cross.
2. Jab cross hook, 'cross step' side connect to opponent, left hook, rt. Kick to leg.
3. Double kick drill- pad holder moves forward making kicker adjust stepping. 5 kicks at end.
4. Jab-cross: moving forward drill.
5. Move pad holder drill with push kicks and knees.

3 mile run.
3x circuit:
50 squats w/medicine ball.
40 slams w/ medicine ball.
30 V-ups.
20 plyo-push ups.
10 pull ups.
3x3 heavy bag.

Monday, March 14, 2011

kids test 2

1. Which is not a technique in boxing:
a. Jab
b. Hook
c. Cross
d. Submission

2. Judo means:
a. Tough way
b. Gentle way
c. Throwing way
d. Way of okinawa

3. Which is not a common training method for MMA?
a. Tai Chi
b. Muay thai
c. Wrestling
d. Brazilian juijitsu

4. White belts in juijitsu need to focus on?
a. Winning
b. Chokes and arm bars
c. Submissions
d. Survival

5. Which is not a method of politeness and martial etiquette?
a. Respect
b. Disrespect
c. Listening
d. Raising your hand.

6. Which martial art is best for outer range of fighting?
A. Muay thai
B. juijitsu
C. wrestling
D. judo

7. Takedowns can best be described as?
a. Strikes from a distance
b. Ground and pound
c. Taking opponent to ground
d. Knocked out from the ground

8. Gi is often worn in which martial art?
a. Boxing
b. Muay thai
c. Judo
d. Kick boxing

9. Why is meditation good for martial artist?
a. Trains the mind to remain calm in adversity.
b. Trains the mind to concentrate.
c. Trains the mind to be overly active.
d. Trains the mind to know A and B.

10. Someone who does not have much endurance might?
a. Get stronger eating chips and soda
b. Get tired quickly and breathe extra hard
c. Get physically attacked by gerbils.
d. Get tires at wholesale.

11. Push ups are great for?
a. Upper body strength
b. Upper neck strength
c. Ab strength
d. Leg strength

12. Some of the training you can do at home are?
a. Shadowboxing, push ups and situps.
b. Push ups, heavy bag work, and kettlebells.
c. Pull up bar, rolling jujitsu on mats with Blackbelts.
d. Track running, heavy bag, and juijitsu class.

13. What does the UFC stand for?
a. Ultimate fighting controversy
b. Ultimate fighting contest
c. Universal fighting contestants
d. Ultimate fighting championship.

14. What best describes self defense?
a. Protect your dog from bigger dogs.
b. Saving a life with CPR.
c. Protecting yourself and getting to a safe place.
d. Protecting your best friends sister from her boyfriend.

15. When should you have to use fighting?
a. Starting a fight with the biggest bully in school.
b. Defending yourself or a friend to stop a fight.
c. Defending your ego, and honor in arguments.
d. When the teachers asks you to turn in your homework.

16. Which is not a sport in the Olympics?
a. Judo
b. Boxing
c. Ninjitsu
d. Wrestling

17. Which is not a position in Brazilian juijitsu?
a. Guard
b. Le guardia
c. Half guard
d. High guard

18. Which is not a judo take down?
a. Single leg
b. Double leg
c. Jab, Cross, right knee
d. All of the above.

19. Which is a Judo throw?
a. Inner leg sweep
b. Outer leg sweep
c. Push kick
d. A and B

20. Which technique signals your grappling partner to stop?
a. Loud scream
b. Crying
c. Tapping or saying “tap”
d. laughing

Wednesday, February 16, 2011

Well Produced Sparring article and one on warm-ups/stretching

sparring article here

I like how Bill talks about sparring and ego, and uses video samples from BJJ rolling and Muay Thai sparring. It is important to know how not to be a dick to your sparring partner. Sparring light (50% of power, technique based only, no ego), medium (75% of power, sense of respect, lowered ego), and heavy sparring (95% power, heavy only for those prepped for fighting competition, yet not actual fight) to improve your game.

Warm ups/stretching- from magnificent mobility vids on youtube

1. Cat/camel- abs/midback. 12x
2. Yoga Twist-lumbar. cross feet floor version 8x each leg.
3. Side Twist- lumbar. on side: flip feet over from hips. 8x each side.
4. Bent knee twist- on back twist knees.8x.
5. Birddog- low back/butt. opposite hand/foot reach outs.10x.
6. Side lying twist-midback. knee touch8x each side.
7. Calf stretch from down dog. 10x each side.
8. Fire hydrants- hip circles from dog position. 10x each hip joint.
9. Supine bridge- hip bumps. 12x.

10. Single leg supine bridge- knee to chest.8x
11. Anterior-posterior leg swings- standing leg swings.10x
12. Side-to-side leg swings.10x
13. Supine scorpion-8x each side.
14. Prone scorpions-8x.
15. hip corrections- stand on one leg and lower hip and correct. 8x each side.

15. Windmills-omei warm up touch toes.8x
16. High knee walks- pull in knee to chest. 5x each.
17. Pull back butt kicks- stretch quads.5x each.
18. Mini band side step- use resistance bands and step.10x.
19. Cradle walks- high lotus stretch.5x each side.
20. Scapula push ups- stretch scapula.12x.
21. Dislocations (pvc)-8x.

22. Toy soliders/frankensteins- front stretch kicks.5x each leg.
23. Single leg RDL- scale walk.5x each leg.
24. Reverse warrior lunge w/twist.5x each leg.
25. Walking spiderman- deep lunge walk: elbow touch ground. 5x each leg.
26. Alternating lateral lunge- drop stance walking.5x each leg.
27. Squat to stand.8x.
28. Crossover overhead reverse lunge- backstep bow stance.5x each leg.
29. Running butt kicks.8x each side.
30. High knee skips-8x each leg.
31. Deep wide out squats- land in horse stance, jump to stand.10x.
32. Supine leg whips- raise hips while on back and open and close hip with leg.6x each leg.

Yogic/chiropractic exercises:
33. Warrior 1 hip flexor-
34. Prone IT ban- pigeon.
35. Neck stretches-side neck muscle with hand.


Wednesday, February 9, 2011

BJJ 2/8/2011

BJJ Warm-ups:

conditioning and strength drills:
fall drills,
rolling drills,
quadraped drills,
bear crawls,alligator, spider crawls,

throw line drills-
1.arm throw
2. ba-ta-ne

arm bar drills: from guard.
1. pin arm to body, neck tie-up, shift body and legs up for arm bar.
2. jacket grab, then cross grab, pinning opponent arm, shift, legs up for arm bar.
3. high lappel grab and choke, when opponent defendes, tie-up grab, shift and legs up, arm bar.

rolling 2x for 5 minute rounds.

Wednesday, January 26, 2011

Training a Fighter

Started training a beginner today who wants to fight in July. Had him work on the following to see his punching, kicking, and endurance.

warm up with some body weight exercises:
Legs, abs, arms:
-burpies, horse stance squats, judo push ups, ab twisters, squat kicks, boxing sit ups.

Thai Pad/focus mitt work: punches, kicks, palm strikes-

Boxing punches:
jab, cross, hook, uppercut, and variations-
-2 count combos: jab-cross, jab-uppercut, hook-cross, cross-hook, uppercut hook.
-3 count combos: jab-cross-hook, hook-cross-hook, cross-hook-cross, upper cut-hook-cross.
-4 count- jab-cross-hook-uppercut.

Front push kick/jab kick "theep" in Thai.
1. lead leg push kick.
2. rear leg push kick.
3. jab -cross, push kick.
4. push kick, jab-cross.

palm striking:
1. jab palm
2. cross palm
3. throwing palm
4. jab-cross palm
5. cross-jab palm
6. 4 palm strikes- left first
7. 4 palm strikes- right first

30 boxer abs

resistance bands punching:
1. random numbers
2. sevens (1-7)
3. Knock out punches: jab-cross, hook-cross, cross, jab-cross-hook-cross-hook.

hand weight set: 30 sec each-
1. military press
2. front raises
3. punches
4. flys
5. double punch outs.

discuss- ball of foot for push kicks and round thai kick.

Monday, January 24, 2011

Chay Yai Gym, Chiang Mai Thailand notes and vids

Jab cross
Switch step left kick
Switch step 4 forward knees back step
Jab cross hook rt elbow
Left elbow rt elbow
2 and 3 count elbow combination's
Up elbow rt elbow rt up elbow

Block kick, rt knee, rt round kick
Parry, switch left knee, rt elbow
Jab cross hook
Switch step left kick
Back step back lean, counter rt kick
Jab upper cut hook cross rt hook
Parry left and counter rt kick
Parry rt and counter left kick
Parry down jab, switch step knee and elbow.

Front kick counter: front leg pivot or switch stance.

Thai pad: double grab knee, punches hooks, elbows.

Boxing: uppercut hook cross duck cross hook cross pause cross. 4
punches fade out cross hook cross pause cross.

Sample work out:
warm up:
jump rope 3 song lengths,
Thai pad 9 rounds straight:
1. jab- rt elbow-cross, cross- left elbow, jab-cross rt. elbow-cross.
2. add 4 punches out-in cross.
3. add left kicks and rt. kicks.
4. add double arm grab knees. blast 1 or 2 knees.
5. add parry jab, and counter left up knee, rt. elbow, cross.
6. add evade front kick with switch step, counter with left knee, rt. elbow,cross.
7. add evade front kick with pivot and counter round kick.
8. add up rt. elbow, horizontal left elbow,up rt. elbow.
9. add intensity on all above.

20 squat kicks
20 alternate arm push up
20 boxing sit ups
20 hindu squats
20 V-ups
20 hindu push ups

shoulders, triceps, lunge, cobra, pigeon, split, split push up, frog 1 with cobra, frog 2 cobra, frong 3 and cobra, sumo bounces front and sides.

Training 1/25/2011:
600 jump rope skip warm up.
thai pad rounds:
first fight:
1. working off previous day pad theme. add cross hook cross out-in step cross.
2. add push kicks
3. add 4 clinch knees-push off and round kick.
second fight:
4. add jab cross hook rt. elbow.
5. add jab cross, cross hook cross out-in cross and kick (left or right)
6. add intensity to all of above and previous day.
timing drill rounds: one for one.
7. same distance step: jab cross, jab cross hook, jab cross rt. kick.
8. closing distance step: jab cross, jab cross hook, jab cross rt kick, etc.
9. closing distance step: freestyle.
10. condition: thai kicks round, thigh kick, inside thigh, etc.
11. condition: low kicks and high kicks.
12. condition: thai push kicks.
thai neck drill
side neck
stretches at end.

Friday, January 14, 2011

Kaewsamrith gym training: typical day

training is from 3pm to 6pm, with breaks of course!

Jump rope 20 to 25 minutes.

30 minute Pad work: emphasis is on rt elbow. up left elbow, up knees, jab, cross, hook, rt. elbow, rt kick, push kick, etc.

30 minutes: bag work, rotate to various bags: hard heavy bag, heavy bag, punching station.
personal emphasis: 15 round kicks left and right, drill push kicks, drills clinch knees and side knees, jba cross right kick, cross jab left kick, jab cross hook jab cross, etc.

light sparring no gear, just gloves.

30 minute clinch sparring.

30 minutes conditioning out with pull ups, sit ups, stretches, etc.