Conditioning Day 12… Pad Work In the Park

2.5 hour Conditioning training today. There was a BJJ seminar in our gym today so all of the classes were canceled, and we decided to do our training out in the park. It was a beautiful day. Sunny, breezy and not terribly hot. We stayed in the shade of a big tree. The kiddos got to play in a play ground right next to us. There was a graduation party going on next to us as well. The people setting up wound up watching us. I guess it is not normal to see people drilling boxing, elbows, and knees at the park.

H had me working on 4 minute rounds. No burn outs today, just constant work. We worked on my boxing stance, since I tend to square up when I shift weight on my cross and jab.

We worked on my slip, knees and elbows. We also worked on knees to elbows, punches to elbows, punches to knees.

He can tell the difference in my downward diagonal elbow now that I have been to a Arjan Chai seminar. It is more powerful, and I throw it much better. He has started using that technique as well.

I worked up a sweat, we got about 20 x 4 minute rounds in. It was a great Saturday workout, and a great conditioning day 12 workout. I have 10 days left to train up for camp.

I recorded some video of two of the drills we did.

Here is the Cross, Jab, Slip, Jab, Cross, Slip drill we did.

And this is the Jab, Cross, Upper Cut, Upper Cut, Body Hook drill we did.

I hope you have a great day! Thanks for reading.

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Conditioning Day 10… Rained out, 8 rounds, Sparring is a mental thing as much as physical

3.5 hours of training today. If I include the rounds in class too, I think I did about 25 rounds. I tried to do my mile run but got rained out. I got 8 x 3 rounds straight in today before classes started. This picture is of me looking like some soaked marsupial. I got half a mile in, and the thunder and lightening were over head. The rain came down harder and I threw in the towel as it were and cut my losses. Came back to the gym soaked with soggy, sloshy shoes.

We went in, and I asked H to hold pads for me. He asked me what I wanted to work on. He knows I am conditioning. I told him I wanted to do cardio, and flow. I wanted to work on getting my flow from hands to feet, and feet to hands better.

He is a really great pad holder, and a really great pad holder will make you look awesome. I got some compliments from the gym manager, who was teaching a BJJ class while we were working the rounds.

Training:

  1. Rained out run, only 1/2 mile, but that half was done in 6 minutes woot! So if I did my full mile and kept that pace I would have had a 12 minute mile.
  1. 1 x 3 minute round – 4 counts left to right, and right to left combos for the first round
  2. 30 seconds – burn out kick pyramid. (1 kick, 2 kicks, 3 kicks, 4 kicks, 5 kicks, 4 kicks, 3 kicks, 2 kicks, 2 kick all on one side.)
  3. 1 x 3 minute round – Jab, cross, right/rear knee, right kick – Jab, cross, left/front knee, left kick – jab, cross, right/rear knee, left kick – jab, cross, left/front knee, right kick
  4. 30 seconds – burn out kick pyramid. (1 kick, 2 kicks, 3 kicks, 4 kicks, 5 kicks, 4 kicks, 3 kicks, 2 kicks, 2 kick all on one side.)
  5. 1 x 3 minute round – Jab, cross, right kick, right kick – Jab, cross, left kick, left kick
  6. 30 seconds – burn out 3 kicks with right/rear leg, 3 kicks with left/front leg, lather rinse and repeat for 30 seconds
  7. 1 x 3 minute round – double kicks, to slide in to knee
  8. 30 seconds – burn out 3 kicks with right/rear leg, 3 kicks with left/front leg, lather rinse and repeat for 30 seconds
  1. 1 x 3 minute round – Jab, cross, body hook, striking knee
  2. 30 seconds – burn out elbow blitz
  3. 1 x 3 minute round – Jab, cross, body hook, striking knee, striking knee, striking knee… doing both left and right knees
  4. 30 seconds – burn out elbow blitz
  5. 1 x 3 minute round – Jab, cross, upper cut, upper cut, body hook x 3 each side.
  6. 30 second – burn out body hooks
  7. 1 x 3 minute round – Jab, cross, body hook, striking knees x 3
  8. 30 second – 4 elbows, to 3 knees

I tried to not make to much noise when hitting the pads. I don’t like disturbing the other classes when I am using the gym. However, apparently I made an impression about how hard I was working. =)

Muay Thai Class:

We worked on clenching again, and flowing in clenching. Going from 1/2 clench, to 50/50 clench with bicep control, to off balance, to then breaking your opponents posture, to knee, to elbow.

The Thai Clenches

  1. Both hands on the neck/crown of head = Full Plumb
  2. Neck and Arm control, or Neck and Bicep control (great to give you inside control)
  3. Under hooks ( really good for when you have a taller opponent )
  4. Full Fence (great for off the line/off to the side)
  5. Half- Single Wing (good for control of upper body, done well shuts down their upper body)
  6. Waist and Arm control ( really good for when you have a taller opponent)
  7. 50/50 (is where most people end up, because full plumb is untenable)
  8. Quarter

I was working with a new guy, he is a big dude. I am a short girl and have this clench and tie up, that I like, and a leg bump that we do. I do it all the time, and did it to him. He was surprised at how much I threw him and his mass around with out trouble. He easily has 100 lbs on me. I explained what I was doing and did it again, showing him. He looked surprised again, and Kru Kristen laughed and said, “that’s her favorite clench and dump. And it goes to show you that size does not have anything to do with it. You can do it to anyone if you have the right technique.”

After that we did rounds of sparring. Sparring is a mental thing as much as physical. If you are stressed, scared, or worried it shows. I need to relax. I do far better when I am relaxed. I can respond faster as well. I am standing flat footed, and to heavy on my lead leg. Thai fighters usually do 40 lead leg, 60 back leg. But when I am sparring I am trying so hard to remember everything, keep my shoulders up and hunched at the same time, covering my face, movement, getting hands to feet and feet to hands combos in, and blocking. I forget to be on the balls of my feet. Sigh! I have so much to learn, and get better at.

I however, was able to get 4 good kick blocks in. My friend A. helped me afterward for about 20 minutes working on not being heavy on my lead leg. I just need to keep practicing. I need to work on my hip flexors. I am a little tight there so I can lean back a little.

Anyway I am tired, and have to get up early in the morning. Thanks for reading. I have 12 more days of conditioning to get in before camp. Rest tomorrow, and then Saturday hit it hard.

Keep working on being the best you that you can be. I will try to do the same.

Saturday Bo Staff, Striking class…Thrust and Slash, Panantukan/Dirty Boxing

2.5 hours of Martial Arts training today. Have you ever had a morning that rolls around and don’t want to get up, but I can’t sleep any more? Yeah? Me too. Even so, today was a great day of training. I picked up some new drills without much trouble, some others were a bit of a pain in the butt.

Bo Staff – Thrust and Slash

Today’s drills included thrust and slash flow drills. The first drill I picked up with ease. However, the second one kept tripping me up. Something about it was just not clicking today with me.

I took video of me doing the drill but for some reason it is flipped on its side. However, here it is anyway. It was super windy out today as well so the wind is blowing through the microphone. It was a beautiful day though.

I attempted to mess with the video editor and was unable to flip this video over. I am sorry. One day I will figure it out. =)

Here is a video of my instructor for the day showing us the second drill.

As you see he is much more fluid in his motions than I am. I am still working on that. And as you can see I am not that fluid in my movements. I am trying to remember every step while getting my footing right.

Class was fun, and it was beautiful outside.

Striking Panantukan/Dirty Boxing

Today in Striking class we worked on Panantukan. Our instructor was nice enough to type up what we did in class, and post it for us so here it is.

Panantukan/Dirty Boxing


-3 counts on female triangle. (Jab, Cross, Hook, JC Uppercut, JC BodyHook, Overhand/Uppercut/Overhand) 
-3 Counts on focus mitts with a lead switch in between each combo. 
-BLITZ: CRISS-CROSS, HOOKS, UPPERCUTS, BODY HOOKS. – repeated as fast as possible. 
——————————————————————————————————————
-Split Entry counters the Jab into combinations Left and Right (Follow W/ Lead Knee) — 
1.CHC (cross,hook,cross)
2.CUC (cross,uppercut,cross)
3. CBHC(cross,body-hook,cross)
4.OUO (overhand, uppercut, overhand)
——————————————————————————————————————-
Cover Up to Elbow & Knee Series (Follow W/ L Elbow-R Elbow-Knee or R Elbow -L Elbow – Knee) Feeder feeds a left or right wide shot to the head.
1. L Cover
2. R Cover
BLITZ: L Elbow – R Elbow – R Knee, R Elbow – L Elbow – L Knee. (fast as you can)
——————————————————————————————————————-
Cover & Ride Series (Follow W/ CHC Knee or HCH Knee) Cover headshots, ride body shots (move with the punch on body shots)
1. L Cover 
2. R Cover
3. L Ride
4. R Ride
5. 2 to Head
6. 2 to Body
7. 3 to Head 
8. 3 to Body 
9. 3 Mixed Head/Body
BLITZ: CHC L Knee, HCH Right Knee.
——————————————————————————————————————-Cover & Hit Series 1 ( Counter the following & Finish W/ L Elbow-R Elbow-Knee OR R Elbow – L Elbow-Knee) Feeder feeds Jab then Wide Cross. Parry the Jab and Inside Stop the Wide Cross with your left arm (the John Wayne) while simultaneously throwing one of the following with your right hand. 
1. Vertical Punch 
2. Finger Jab
3. Claw (Ze Clouww)
4. Vertical Elbow

The dirty part comes with the grabbing of the hair to control the head. We just mimed this part, but in Panantukan, you are not looking to be nice. This is not a sport. This is an art to save yourself, your family and your fellow soldiers. So this particular style favors eye gouges, hair pulling, and eye raking.

Today was great. I got to learn some new things. I got to practice and have fun with my friends and team mates. I could not ask for anything more. Thank you for reading and have a great weekend. As always let me know if you have any questions.

Saturday Bo Staff, and Muay Thai…Swing from the hip, Speed vs Power

2.5 hours of Bo Staff Training and Muay Thai. I had a late night at work last night, so lets see if I can remember everything we did today. I made a diagram today! I write my blogs up after my training, sometimes right away and some times hours after. The time I write it up depends on what my schedule looks like. So inevitably I forget parts of training, but here is what I remember. The highlights if you will.

Bo Staff Class – Swing from the hip

(note: The numbering system for these strikes sometimes differ depending on your Goru. Each gym may follow a different Goru, but the targets are the same regardless of the numbers. )

For this class we worked on 17 count again. With staves we have to slide our hands along the staff when we change which side we are holding from. But we do not have to change all the time. Just when we are swinging from the hip. When we are striking with a 1 or 2 blow, we just keep our hands where we had them. When we work on 3 or 4 strike you have to slide your hand down the staff and use your hip and foot work to push through your opponent. So I have a lot to work on. I made a diagram of the 17 count strikes, because its helpful to me, and easier to explain with a picture I think.

We worked on controlling the center line with staves. Where we meet the force of a #6 thrusting strike, and move it off center line. Then follow the staff up with ours to complete thrusting strike ourselves, either to abdomen or face. Our instructor wanted us to work on controlling the center line because a person may swing wildly but if you can get in close and control the center line. It is hard to deflect. So learning how to deflect thrusting blows, and also how to give them is a huge tool in our tool box.

Muay Thai striking class – Speed vs Power

So lately I have been working on power in my kicks and knees. But there are different reasons to work on speed. We are told often that when we relax and let the kick happen instead of forcing it. We will kick far harder.

It is hard and counter intuitive to think this way. If you are asked to hit harder, or kick harder, you instinctively try to muscle your way through it. However, in Muay Thai that is just what you have to do. Kicking is not about muscling your way through its about doing the form as perfectly as you can, using physics and momentum with the torque of your full body to lay the kick in.

Today we worked on same side teeps, kicks, punch/elbows, to knees. If you have read some of my other blog posts. I mention the 4 counts. Where you go left to right. Left kick, cross, hook, right kick is just one example. Today we were teeping with right leg, to right kick, to right punch or elbow, to clenching up, then getting the knees in.

We also worked on knees to push the opponent away, to kicks, to punches.

Our object is to get speed and timing in. Less worry about the power, but get the feel and timing in.

It is my understanding and hope, that sometime in the future the speed and power will meet and I will have both. But for now I have to just work on both and hope to keep improving.

Food -choices/lifestyle

We went to late lunch, early dinner after, and I wanted to share something with you that I do often. I know a lot of my friends and family say they cannot eat out, or eat anything fun while dieting. I say dieting is not the way to go. Changing your lifestyle is the way to go. You can eat out if you choose healthy options. Making small good for your health decisions is easier than, saying, I can’t go out and enjoy food and company of friends and family. Soon you will resent your “diet” and may even fall off the wagon.

This picture is the food I ordered at The Cheesecake Factory. This is the dish I got.

CHICKEN LETTUCE WRAP TACOS

Butter Lettuce Leaves Filled with Grilled Chicken and your Choice of:

ASIAN
Carrots, Bean Sprouts, Cucumber, Cilantro and Rice Noodles with Spicy Cashew Sauce

450 calories, 140 fat cals, 15 g total fat, 4 g saturated fat, 0 g trans fat, 80 mg cholesterol, 1040 mg sodium, 49 g fiber, 3 g total carbs, 32 g sugar,
29 g proteins

This was from the appetizer part of their Skinnylicous menu. This is huge for an appetizer, and perfect for a meal. Most of their regular menu items are 1500 to 2000 calories, and loads of fat and cholesterol. If you are in the U.S.A. just keep an eye out for healthy options, and you will be successful with your goals.

Well that is all, this blog post is long enough. Thank you for reading. Have a great rest of your day.

Tuesday Muay Thai and Kali…Distance Management, Flow, and Axe Kick Puta

Today was a great day in class again. We did 2 hours of martial arts, Muay Thai and Kali/Silat. I had a great time working with my class mates. I came into the class very annoyed with how the children were acting and treating me today. (They are getting older and talking back, and I am the enemy today.) I know I am not special. Every parent deals with this at some time or another. I was really at my wits end, and while I am not feeling 100% about today. I only mention it to maybe help other parents know this is normal and for me, exercise is sometimes the ticket to re-centering myself. It really is cathartic to just hit and kick things, focus on my form, and trying to get better.

Muay Thai – Distance Management, and Flow

So today in Muay Thai we worked on distance management and flow. Really we strive to making our strikes flow from one to another. Not just staccato da…. da…. da… but flowing da da, da, or da,da,da. If you have played music you will know what I am talking about. However, in the real world, or even in a professional fight. Your opponent is not going to stand there and let you hit them. You have to hit them multiple times, and the theory is you will get one hit in. You may not get all hits in. You most likely will not get all hits in. They will block some of your hits if they are smart, but one or two will land and then you switch it up.

When we work on distance for instance, we work on entries from far away to up close or in the “box”. Meaning the opponents box around them, or personal space. For this drill we were working on starting in the box, or in elbowing range. The theory is that when you elbow some one, they will naturally move away from the damaging elbows, to now knee range, where you can knee them further away from you and then you can land a kick further damaging them.

As you can see… I have a lot to work on with my knees. I baby my back a little bit due to the previous injury, but every day it gets better. However, I need to eject more, and as you can see when I do eject the person more with my knee, I have to make up the distance. Which means I should do a hop kick or some other way to get in. I can see where I need to improve. This is the top reason I take these videos. They help me see where I am failing and what I should work on.

Kali/Silat – Puta Kapala with an Axe kick

Today in Silat, we worked on Puta Kapala from the grappling entry. Where we are “swimming” in each others arms, trying to get the the upper hand. Or in this instance the over hook. I get the over hook, lock out opponents elbow, step out, knee his head, then lift my inner leg up in an axe kick, then push him over and around with my leg.

Kru Kristen did a great job with class today, and I am so grateful for such talented instructors that take their job seriously.

I had a great time in class. I worked up a fantastic sweat. I got some great compliments about my elbow, to knee, to kick combinations. I take it as I am doing something right. Maybe not perfectly but I am doing it right or improving. Kru Kristen is not the kind to give hollow compliments. So she means it when she does.

Thank you all for reading my blog. I am always amazed that you are, and that there are so many of you from all over the world. I never thought I would have 52 people following me. Comment if you have any questions. Have a great day!

Tuesday Muay Thai and Kali…Cross, elbow, Sapu Luar, Sapu Dalam

Two hours of Muay Thai and Kali. It was a blast. This day was not a huge cardio day for our class. Meaning we did not do a lot of conditioning today. However it was still a lot of fun.

Muay Thai – Cross

In Muay Thai we worked on the cross, elbows, and clench work. While not the exciting dynamic kicking, boxing 20, or Thai 15 routine. I believe there is value in taking a step back and working on the basics. For instance my cross. While I can hit a cross just fine, there are a lot of fine tuning things I need to work on so that I get full extension.

At 5 foot I am short and so I often short change my punches. Because I feel like I don’t or cant get the distance in. However, today I was working on just that. As an orthodox fighter, I have to step out to the left and pivot on the back foot, throw the punch where I turn my hand at the end and point my first two knuckles at the opponent. What this does is extend my body and covers my right hands side of my face with my shoulder.

Sometimes it is good to just focus on one thing and try to make it the best you can. Then trying to do all the things the best. Kru Kristen, says she would rather us be great at a few things than mediocre to horrible at all the things.

Here is a video of me practicing just that. Again not the cool flashy, fast drills that we do some days, but a necessary step back to get these strikes closer to perfection.

Kali – Silat Sapu Dal, and Sapu Luar

In Kali we were working on Silat again, and while we did Basset Dal/Basset Luar before, where our back is toward our opponent. Sapu is where we are facing our opponent. Luar is outside leg sweep, and Dal is inside leg sweep.

We worked on off balancing our opponent only to sweep the leg out from under them just at the right time. This is very fun to do, and gets simpler once you understand the physics behind body movement.

We worked on a take down where you weave your arm between the legs lock out our elbow grab their hand. Pull their hand to the 3 point in the triangle and nudge them with your shoulder. This is a move you can do from the ground if they have hit you and you fell.

We also worked on if we are prone, just fallen, coming back up into combat ready stance, and then grabbing the persons arm and behind the knee to pull them down. Place knee on belly and then punch them.

Today was fun. We got to do sticky legs and work on some strikes where we take steps back and just work on our form and techniques.

Have a great day and thank you for reading. I am so amazed. I now have 51 international subscribers reading my blog. Who would have thought.

Saturday Krav and Striking…Reaper, Inosanto 18 count, Southpaws are SOL

After roughly 4 hours of martial arts training, I am pooped. Today was fantastic, and I got to learn a new 18 count routine. Writing down what a Soutpaw has to do to change the counts to work for them is mind bending and I don’t have the capacity for it tonight. =)

Krav – Reaper Sweeps

Today we made it to Krav Maga on time, and we got to work on Reaper Sweeps. I have had some late nights at work so I have not been able to make it to the Krav classes. The reaper sweep is a dump where we gain an entry after an attack and do a modified T position. We cinch in your arms off balance the opponent and leaver pull your leg up while levering forward. We got to do outside reaper sweeps, and inside reaper sweeps.

My back was not happy with me this morning so I let my instructor know and we modified the dumps for me, where my training partners, performed the moves, and I would get on the ground although not so gracefully. We learned how to follow up with more hits to the head and posting off of their wrists to jump up and get out of harms way. I try not to let my physical impairments get in my way of training, and try to work around it. Just be honest with your instructors and I find they are understanding. If they are not, then perhaps they are not the instructors for you.

Between class we worked on Muay Thai training to keep warm and to hopefully get better. Here are some of the things we worked on.

Here I am practicing my Muay Thai double kick. I start by placing a leg kick so as not to hurt my partner/pad holder, and then throw in the torso round house kick. We are working on timing and changing levels. This is because you are not always going to kick just the leg or just the torso in a fight.

Below I am practicing just my Muay Thai round house kicks. These hurt on the right side cause I have three bruises on my shin. Those bruises are from shielding a kick and a person ending up kneeing my shin instead of getting a kick in. These are normal bumps and scrapes that happen Muay Thai but it does not mean it does not hurt. =) Although I can say I have gotten more used to them.

Striking – Inosanto 18 count

Today we got Kru Krysta back! I was excited to see her, and she wanted us to work on the Inosanto 18 count.

For the whole class we broke the 18 count into digestible chunks, then we strung them together so that we could do all 18 count at once. I just realized I had not described what a # count means. An 18 count means 18 individual strikes. Below are the individual strikes in the Inosanto 18 count.

Inosanto 18 count: (note: Sorry you southpaw fighters are SOL right now. Cause that stuff is confusing. If you really want to know the southpaw Inosanto 18 let me know. I will ask my husband to translate to southpaw for me.)

  1. Scoop the incoming teep
  2. Right leg kick
  3. Left torso round house kick
  4. Cross
  5. Hook
  6. Right torso round house kick
  7. Cut Kick as opponent Right kick comes in and land a Left leg kick
  8. Right leg kick
  9. Left torso round house kick
  10. Cross
  11. Hook
  12. Right torso round house kick
  13. Scoop incoming cross
  14. Cross
  15. Hook
  16. Right Elbow
  17. Right pushing knee
  18. Right torso round house kick.

This 18 count was a lot of fun. I could be wrong but it feels like I picked this combination up quickly. When we first started almost a year ago I had trouble remembering more than 4 strikes in the Thai 15 count or the Boxing 20 count. So when I would come home to try to write it down so I could practice it I was stuck. However, today we learn a 18 count and I can mentally move through each strike/counter and see what we did. Now I think there are a few things going for me on this. One being I understand the moves much more clearly now. I would say that this is marked improvement. So yay!

Thank you for reading and I hope you have a great weekend. Let me know if you have any questions and I will try to answer them.