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.

Kicking:
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.

Chay Yai Gym, Chiang Mai Thailand notes and vids

Basics:
Jab cross
Hooks
Uppercuts
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:
1/24/2011:
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.

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

Stretches:
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.
strength:
thai neck drill
side neck
stretches at end.

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.