Teeps
notes: Keep upper body still to keep the teep subtle and stealthy.
comments: not much today. Training was lighter, same kind of warm ups, but a little easier. Great way to end of the weekday.
I shall no longer do weighted squats. it makes the legs too sore for training afterwards.
My shins are still bruised to the bone. I can feel it losing sensitivity. It stills hurt like a biatch.
Work Out:
3 min skipping
30 seconds sprint skipping
10 sets of long jumps down the mat and lunges back
3 mins skipping
30 second sprints
1 min short sit ups
1 min sit ups, left elbow to right knee etc
60 leg raises
pressure on the forehead
3 min skipping
30 second sprint skipping
2 min skipping
30 second sprint skipping
Lesson:
Leveled elbows
notes: keep fingers pointing out, arm relaxed, so we don’t work against muscle. strike between the area 3 inches above elbow
vertical elbows
notes: if dip 3 inches, only rise back up 3 inches
pull wrist, elbow set up
notes: lightly and quickly with subtlety, pull wrist so partner reacts by putting head forward, then level elbow in one motion.
forearm into chest
notes: quick forearm into chest, like a jab with the forearm
pull hand down, elbow set up same side and across
notes: all one motion, leveled elbow.
heavy bag work out:
10 rounds of 1 minute arms; 10 push ups after each round
10 full burpees; 2 push ups at the bottom and 2 tuck jumps on top
5 minutes shin conditioning
comments: both my shins are bruised to the bone! Today’s class was not too hard. The lesson on elbows were very informative. Good to have these lessons to review the tools of the trade.
7:45 – 9:00
***Warm Up***
3 min skipping
weighed sprints w/ partner
2 min skipping
40 squats
2 min skipping
30 seconds lunges
30 second short sit ups
30 second full sit ups
100 elbow to opposite knee bicycles
30 seconds leg scissors
20 seconds spelling name with feet
30 seconds spelling numbers with feet
20 seconds feet circles counter clockwise
20 seconds feet circle clockwise
30 seconds perpendicular legs into the air
30 seconds V-sit ups
50 elbow to opposite knee bicycles
***Stretching***
20 second butterfly stretch
2x 20 seconds one leg in one leg out, each leg
20 seconds both legs straight, nose to knee
20 seconds hammering inside of leg
2x 20 seconds legs out in a V, reaching foot with opposite hand, each leg
1 minute splits
2x 45 seconds, splits to one side, each leg
45 seconds spread legs out and walk hands out, keeping arms straight
30 seconds butterfly stretch
***Bag Work***
20 min – straight punches and round house kicks
***Warm Down***
5 minutes shadow boxing – only punches and elbows
Wheel Barrels up and down the mats, 10 push up each sides, totaling 50 push ups
Comments: Good workout. Shins are just killing. I’m feeling my shins right now with my hands, and I can feel a bit of bumps and swelling. My instructor tells me that my shins will be better and I won’t feel as much pain. I’d just have to condition them. I gotta be more relaxed when I box. “Once you get the form down, the speed and power will naturally come later.”
Muay Thai 1:00-2:15
***Warm-Up***
3 min skipping
1 min monkey jumps
3 min skipping
1 min tuck jumps
3 min skipping
7 heavy sprints w/ partner
30 squats w/ partner
7 heavy sprints w/ partner
50 squats
7 heavy sprints w/ partner
60 squats
80 leg raises
30 sit ups
60 leg raises
2 min pressure on forehead
20 leg raises
***Lesson: Muay Thai clinch***
1) *exercise* neck strenghthening
Partner 1 will apply the clinch to partner 2. Partner1 will pull his partner’s head down while partner 2 will bring his head back up. This exercise will strengthen the neck.
2) *Technique* Muay Thai clinch – throw and knee
For this technique, Partner 1 will clinch his opponent with one hand. The hand that partner 1 uses is the side that he will throw his partner off balance.
Partner 1 will pull partner 2′s head to the side and with the foot on the same side as his hand, he will step and plant that foot behind his other foot.
As he pulls the head, he straightens his feet as he faces a new direction. This is much like any Judo throw like the seoi-nage. After mastering with one hand, continue with two hands.
* The hand controlling the head is the primary control.
3) *Technique* modified clinch
This clinch is a modified version through years of modern advancements and improvements of the art. One hand will be controlling the head as the secondary hand will be controlling inside his partner’s arm. The forearm digs into his partner’s biceps and the hand grabs his shoulder.
*Always try to have the more advantageous grip and strip any grips that your partner applies to you.
With this grip, you can use the hand to control and open the sides for knees etc.
*Class Finished*
After Class – 15 minutes sparring
