Saturday Krav, Bo Staff, and Muay Thai…Exhaustion, Full TBA 17 count, and Minnesota Shuffle.

3.5 hours of martial arts training. With D.O.M.S set in from my weight lifting workout yesterday. I woke up to my daughter asking about a math problem, and my legs screaming at me about my workout yesterday. We rolled out of bed and grabbed breakfast.

Krav

I started my training with Krav. We worked on striking, different striking patterns. Jab, cross, hook, uppercut. Jab, jab, cross, hook. Jab, cross, hook left side, hook right side. I even was able to show a lady in my class some the Thai parries to knee, elbow or clench entries. I also was able to show her the Thai scoop to knee, arm lock, and elbow or clench entries. That was fun and a great warm up.

Bo Staff – swinging from the hip

In bo staff class, we warmed up with a double hand swing of bo staff. We then worked on the 17 strikes to the body. I was able to help the new people with the 17 strikes. I was so surprised at how well I remembered the 17 count with the staff. You can see the strike positions on the paper doll I made bellow.

We then worked on upper strike, low strike, low strike, upper strike. We had some new people that came from another gym and we were able to work with them. They had not had a chance to train with bo staves and had a great time. We worked on controlling the center line again, and swinging from the hip.

Muay Thai – Exhaustion

We start Muay Thai, and at this point I have been training for 2 hours, and am going into my third hour. I am feeling the exhaustion set in. But I pull up my big girl pants and push on. Let me just say this was one of the most exhausting training sessions we had, but it was fantastic.

Kru Kristen wanted to work on and finish up the TBA (Thai Boxing Association) Thai 17 count.

Muay Thai 17 – this is the full 17

  1. Lead Teep
  2. Lead Torso Kick, for me Left Roundhouse Kick
  3. Cross
  4. Hook
  5. Upward Rear Knee, or Right Upward knee for me
  6. Lead Horizontal Elbow or Left Horizontal Elbow
  7. Downward Diagonal Rear Elbow or Right Downward Diagonal Elbow
  8. Parry Cross – (does not count as a step)
  9. Upward Rear Knee or Upward Right Knee for me
  10. Rear kick or Right Roundhouse Kick
  11. Hook
  12. Cross
  13. Lead torso kick, or Left round house kick for me
  14. Rear knee
  15. Rear torso kick, or right round house kick for me
  16. Hook
  17. Cross
  18. Clench, 6 skip knees, swing out/off balance partner, then double kick.

Oh my goodness, we worked on the 17 count for an hour with our partners. I am so tired at this point.

So to give you a little glimpse into how we train. Kru Kristen will show us the first 5 count of the Thai 17. We will practice it with our partners holding pads for a 3 minute round. After that round she will tell us to do 25 skip knees of one of the three kinds. Then we switch the pads and hold pads for our partners. Let them practice that same 5 count for 3 minute rounds. Then they have to do the skip knees. Kru Kristen will demonstrate the next set 5 or 6 steps/strikes of the Thai 17. We will then lather rinse and repeat, till we learn all of the 17 count.

The last round we did, she had us do the Minnesota Shuffle. What is the Minnesota Shuffle you ask? Well let me tell you. It is hell when you have been working so hard for hours ahead. I have a love hate relationship with it. It is fantastic for cardio, and training, but hurt so much when you are tired.

How do you do the Minnesota Shuffle you ask? You have to do “machine gun kicks” or rapid kicks. These kicks are not meant to be hard, but to be quick. Your feeder chooses a side and says 1, you do one kick. Then they say 2, and you do 2 kicks rapidly. Lather, rinse and repeat up to 5 kicks. Then you have to do 25 skip knees, and then wait for it… 1 to 5 kicks on the other side. I love, and I hate these. Today I was so happy to get through it not be supper gassed, but I was/am exhausted. That means my cardio is getting more awesome.

Then after that, she split us upper class men/higher armband students out and had us sparring. She said, “no one will be hitting hard now in sparring cause we are so tired.” She tired us out, and then threw us in to a ring and told us to spar. Which sounds bad, but I think the goal is to replicate the ring environment, when the adrenaline dumps, you revert back to your basic skills. Also, when you are that tired you are forced to focus on technique. There is certainly a method to her madness, and I love it.

I love leaving a class feeling this exhausted, because I worked so hard. I love the feeling of accomplishment when I push my body further. Even if I hate the recovery for the next few days. =) I know I am working to improve myself.

If you have read this far, wow. I have been really wordy, but had to get a lot of information in from my three and a half hours. Thank you for reading. I hope you have a great holiday weekend if you celebrate Easter/Passover, or just a great weekend in general.

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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… Old Slapping Habit, Hammer Lock to Basset Dal

2 hours of Muay Thai and Kali training. Have you ever noticed that when you focus so hard on fixing say a move you are doing, or an exercise you are doing, that you revert to old bad habits in other areas?

Muay Thai – Old Slapping Habit

I do… So lately I have been working on putting more power into my knees and kicks. Which means swinging my arm on same side as kick past my hip for more leverage, and trying to kick through my opponent. I was working on a knee entry to 4 count, putting power into kicks, as well as still working on distance management in our drill. Kru Kristen watched me drill it out. What was I doing? Well I am slapping the pads again, instead of doing my full extension punches, with power. I am basically pawing at the pads. That is what Kru Kristen said. What I was doing when I first started up till 3 or 4 months ago. I worked on getting my extension and power into my punches, and here I am making the same mistakes I made before. I was so annoyed at myself.

So of course I tried to work on my extensions and work on hitting the pads squarely. I worked on the power in my kicks and knees as well. Kru Kristen said, you love kicks but gotta remember form on your punches.

We worked on some pummeling where we used a knife hand into the bicep instead of putting our forearm into their neck for the transition to half and half plumb.

Kali – Hammer Lock to Basset Dal

In Kali… I had to shake off my annoyance at my old bad habit showing up again. We worked again on palm striking drills. Inside gunting, back hand gunting. This time we worked from a back hand gunting, to a stab in the bicep, pak sau (slap the hand on the bicep where you stabbed to control bicep and push arm into body), stab neck at the same time sapu luar (face opponent, and sweep leg from outside).

We then did a drill where we worked on gunting, pulling opponent off balance, stepping on their foot, and either putting the knife into the opponents knee, or putting the palm stick into the knee then pulling them over and off balance while standing on foot. For the drill we let go of foot so that we did not break our partners ankle.

After that we worked on two of my favorite moves put together. We scoop parry with a knife the jab, which cuts the opponents wrist. Then either mouse the cross while parrying, and checking the same jab hand with the blade of your forearm. Control the arm, force them to come forward by pulling them while attacking their face with the blade. Hammer Lock – you bend the opponents arm back around the blade so that their hand is behind their back. Controlling them this way, you perform the basset dal, step out to off balance, step your leg back to put all of their weight on the blade of their foot, and then hook your foot around that foot and push them over. The reason this is better if you can pull it off is that you have so much more control of the person when their arm is in a hammer lock. One wrong move on their part and they dislocate their own shoulder. So the opponent tends to be compliant. My two favorite moves, put together to make for a fun, dumping your partner drill! I had a blast doing this.

I have to work on focusing on my punches and making sure I get power into my kicks. I may have a private Muay Thai class tomorrow. I only say may, cause my instructor has been sick. We will see what happens.

If you got this far, you are amazing. Thanks for reading. I got smart and put links to my glossary in to the definitions I have for the words. Have a great night. I have a 5 am wake up.

Muay Thai and Kali…Timing and distance management are the real skills, Trig 10, Palm Stick

2 hours of Muay Thai and Kali training. Yesterday I worked on kicking through my opponent, and I was sore from that work out. But today after I practiced my Wai Krhu I loosened up.

Muay Thai – Timing and distance management are the real skills

Kru Kristen had us drilling more knee entries from catch jab and scoop of incoming cross. When you were able to push your training partner back we then worked into the Thai 4 counts. We also were working drills to feel when your opponent breaks the distance or enters your striking range with knees.

I find my knees are the worst skill in Muay Thai. I realized today that it was because when I had a herniated disk, they hurt so much to put knees in, that I have been babying my back since then. I was placing my knee but not pushing through. Kru Kristen told me again to give myself permission to hit and push through. So today I was working on pushing through my opponent to knee into and through them. Driving them back, so I could kick. I was putting the knees in and it was not hurting at all. This makes me so happy.

We also worked on full plumb to fence control of the opponents arm, and then to controlling the opponent with a choke or a putting the blade of your hand into the pocket of the arm and controlling your opponent by controlling their shoulder socket.

Toward the end, Kru Kristen wanted to emphasize that you may know the moves, but in a fight it is about knowing distance and timing management. If you cannot judge distance correctly then you will be hit, if you cannot get the timing down right, and avoid their hits you will get hit. In a fight you want to get hit less and hit more. Its the energy your opponent gives you, that you need to harness and return to them. If they commit to a shot then do a destruction, step off the line and return shots at them.

Kali/Silat – Panantukan Palm Stick and Trigg Ten

In Kali we worked on Silat again, Panantukan, and we practiced the Trigg Ten. Kru Kristen wanted us to do the Trigg Ten to focus on committing to the shots. Because with panantukan tonight we worked with palm stick. Where we could use the inside gunting and outside gunting to mouse the funny bone nerve cluster. This is were we find the entry for the gunting and use the palm stick, we can really hurt our opponent, or attacker.

A palm stick is any implement, usually a short stick, but can be a flash light, or a sharpie that you can use to do destructions (a destruction is a move where you damage the attackers hand with your elbow, knees, or a weapon in hopes to deter your attacker) on your opponent with.

Here are some examples of palm sticks:

So when your attacker throws a punch instead of parrying, or blocking you can hit your opponents hand with a palm stick, sharpie, flashlight, or the punyo/butt of a bladed weapon. Most people will stop trying to punch you if you hit them with this. Also it has a good chance of breaking their hand.

The Trigg Ten is a punching/boxing drill, I filmed me drilling below. Here are the punch combinations.

Trigg Ten:

  1. 1 jab
  2. 2 jabs
  3. 3 jabs
  4. 1 cross
  5. 2 crosses
  6. 3 crosses
  7. jab then cross
  8. cross then jab
  9. jab, jab then cross
  10. cross, cross, then jab

It is really late and I need to go to bed. I hope you all had a great day. Thank you for reading.

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!

Saturday Kali/Bo Staff and Striking… Bo Staff, Flow, Sore

2.5 hours of Bo Staff and Striking training today. Yeah you heard it Bo Staff training! Heck yes. I was and still am excited. We have started Bo Staff training, as an offshoot of our Kali training.

I have to say I am so pooped from class/training today, and I am going to be sore tomorrow. =)

Kali/Bo Staff

Did any of you ever want to be a Ninja Turtle when you were little? No? Maybe? Well I did. So getting to play with Bo Staves was so awesome.

We warmed up with single stick first inside the academy. We practiced (heaven watik, low strike, then high strike), (heaven redondo, low strike, high strike), (equise, low strike, high strike). This was a warm up for our Bo Staff practice.

We then went outside. Where it was sunny, but it was so so windy. It was so cold that after an hour I could not feel my fingers. I think it was about 45 degrees Fahrenheit or 7.222 degrees Celsius for those not in the states. But through all of that I had such a blast. Kru Krysta was amazing and she had her instructor Kru Mossy with her. We learned to perform the moves by pushing the top hand and pulling the bottom hand to perform a strike.

I felt clumsy and uncoordinated, but I was surprised how fast I was picking it up with a longer weapon. There are some things to think about when blocking with a longer weapon so save yourself from extra pain. Like moving your foot out from under your staff when you block so that your opponent does not slide down your staff and hit your heel. I need to remember to do my footwork. Kru Mossy hit my thigh to help me remember to do my footwork. Because we are learning a martial art that is meant to do damage, and I don’t want to learn bad habits.

Also for those that don’t know what a Bo Staff is, here is Donatello from Ninja Turtles to show you. We have not learned this move yet. *joking* =)

Striking, Sore

We worked on teeps transition to Thai four counts again. We also were working on a 7 count drill as well. In this drill my partner and I were working on flow and movement. So we were moving around, getting out of the box, and out of striking range, making sure to our feet moving.

7 count drill
Left Teep
Left kick
Cross
Hook
Cross
Right Knee
Right Kick

We also worked on elbows. Working on some on both sides, but one of note is we did a front teep/left teep, left kick, left knee, jab, left elbow. In this we were working on our distance management. Where for teep we are making them move away, we then do a kick, which is long distance, then move up to knee short distance, and jab shorter distance, then elbow shortest distance.

I am super tired, and going to be sore tomorrow. I should take a bath in Epsom salts. I held pads for Kru Mossy and he hits hard as he demonstrated. I feel like I might have some bruises from holding the pads. This may sound like a complaint but it is not. He is full of wisdom and he was helping us learn more. Not only that, feeling his full force, shows me what can/may achieve if I keep working at it.

I had a wonderful time today. Learned some things on a Bo Staff, and cannot wait till the next class Bo Staff class. I worked hard in striking and got a fantastic workout in. I feel accomplished.

Thank you for reading and if you have an questions, please let me know.

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.