Warmups

1. 25 squat jumps
2. 25 regular pushups
3. 25 wide pushups
4. 25 diamond pushups
5. 35 crunches (legs up)
6. 35 bicycles
7. 25 leg raises
8. hold legs 6 inches off ground for 45 seconds
9. Stretch up

Drills

1. Mirror drill − 3 minutes
2. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
3. Knife drill − standing in place, practice 5 angles of attack
4. Knife drill − with a partner, parry (meet) 5 angles of attack with the same angle, going back and forth... [More]

This was a private, only two participants and the second one showing up late. No bowing in was necessary.

As a private lesson, student requests determined what was practiced, and here is what your correspondent retained as lessons:

hook kicks

practiced next to the wall, just hitting the thigh of the partner. Due to the wall, the leg has to come up straight, but when veering into the target, the trajectory is nearly parrallel to the floor. It is important to twist the hips before the rear... [More]

Warmups

1. Shadow boxing
2. 75 jumping jacks
3. 25 pushups
4. cat stretch
5. 25 wide pushups
6. cat stretch
7. 10 reverse negative pushups (start low, not on the ground, push up to halfway on the count, back down when say ‘down’)
8. cat stretch
9. 25 bicycles
10. 15 crunches with legs pulling in as well (like jacknives, but collapsed)
11. stretch up (3)
12. 20 Squat jumps
13. Tiny break
14. 10 squat thrusts

Live Round

Go for about 3 minutes apiece:

1. Straight Lead
2. Straight Lead/Backfist
3. Straight Lead/Uppercut
4. Straight Lead/Hook (high)

... [More]

Warm ups:
20 regular pushups
20 wide pushups
10 reverse negative pushups. go down and dont touch floor, go up half way and hold there till told to come down
35 crunches legs up
35 bicycles
1 minute legs raised 6 inches. after 20 sec, go from straight legs to legs wide apart
70 jumping jacks
95 squats
20 squat thrusts

some footwork exercises, usual combinations.

Exercises with gloves on:

avoidance drill: partner comes with a jab, avoid by snap away, catch, slip, cork screw

drill to practive... [More]

Shadow boxing
15 squat thrusts
20 Reg push ups
cat stretch
20 wide
cat stretch
20 diamond
cat stretch
30 crunches legs down
30 Bicycles
30 jack-knives
Stretch up (3)
90 J Jacks
90 Knee bends

mirror drill with kicking shield, when opponent moves in, fire a hook kick
mirror drill with kicking shield, when opponent moves in, fire a side kick

live round: sl, sl-bf, lsl-uc, sl-lh-hh
live round (same as before, but ending in cross): sl, sl-bf-c, lsl-uc-c, sl-lh-hh-c

Remember to line up the feet on... [More]

Neck − lie flat on back, raise head, twist from side to side for 1 minute
Arms − forearm raises − Get into pushup position, but on the forearms instead…hold for 15 seconds. Lift right arm behind back, hold for 15 seconds. Lift left arm behind back, hold for 15 seconds. Both arms again. Repeat.

Footwork

Get into stance as quickly as possible on a cue. Do five times into stance going forward, then backward.

step and slide forward twice − 5 times forward, then 5 times backward
slide/step... [More]

90 J Jacks
20 Reg push ups
20 wide
20 diamond
30 crunches legs raised
30 L over R
30 R over L
90 Knee bends

live round:
straight lead, back fist, low straight lead, hook

combinations:
2 sl, bf sl, sl hk, lsl sl

avoidance drills, switch with partner
slip on jab
catch jab parry cross (can also snap away)
catch parry cover

10 hk (hook kick)
10 hk + sl
10 fk (front kick)
10 fk + sl
20 rear leg roundhouse

10 squat thrusts with 3 pushups
30 crunches legs up
30 bicycles
25 leg raises
80 or so jumping jacks
80 or so knee bends
20 regular pushups
20 diamond pushups
20 wide push ups
25 squat jumps !

—-

footwork drills

slide forward, slide back
slide back, slide forward
slide back, push shovel

(2 or 3 more, cant remember)

—-

single straight lead standing, count of 20 (?)
—be careful not to jam the hand, should connect with vertical fist and straight elbow
straight lead with a push shovel... [More]

Warmups

1. Shadow boxing
2. 35 regular crunches (legs up)
3. 35 bicycle crunches
4. 25 bring legs in and arms up in a crunch, like a jackknife, but with arms and legs tucked
5. 25 regular pushups
6. 20 diamond pushups
7. 10 reverse negative pushups. Go down, just off the floor, raise to halfway and hold until the count, then return to just off the floor again.
8. 75 jumping jacks
9. 75 knee bends
10. 15 squat thrusts with jump

Good exercises to strengthen neck and prevent whiplash in glove drills:

for the neck − lie flat,... [More]

Warmups

1. Shadow boxing
2. 25 regular pushups
3. 25 wide pushups
4. 35 regular crunches (legs up)
5. 35 bicycle crunches
6. 25 leg raises
7. 15 squat thrusts
8. 1 minute knee bends

Drills

1. Practice bob and weave under opponent’s outstretched arms
2. Practice slip to the inside and outside
3. Combinations − straight lead, straight lead to backfist, straight lead to hook

Glovework

1. Wall drills − Practice slip the straight lead and cross
2. Wall drills − Practice mixing up the two
3. 15 Rear leg roundhouse

Warmups

1. Shadow boxing
2. 15 clap pushups
3. 30 diamond pushups
4. 30 seconds regular crunches (legs up)
5. 30 seconds bicycle crunches
6. 25 leg raises
7. 30 seconds jumping side-to-side over a kicking shield
8. 30 seconds rest
9. 30 seconds jumping front-to-back over a kicking shield
10. 10 squat thrusts

Drills

1. Mirror drill

   1. 2 minutes regular
   2. 2 minutes, with person leading throwing side kick, parry with rear hand and stay as close as possible
   3. 2 minutes, person leading throws side kick, other person evades (with pat of... [More]

Warmups

1. Shadow boxing
2. 1 minute jumping jacks
3. 1 minute knee bends
4. 1 minute regular crunches (legs up)
5. 1 minute bicycle crunches
6. 25 regular pushups
7. 25 wide pushups
8. 45 seconds calf raises

Drills

1. Practice in the air along the long axis of the room (back and forth)

   1. Punch combinations (low straight, high straight, hook uppercut, backfist, all straight line punches)
   2. Kick combinations (hook, side, front, inverted)
   3. Hand to foot combinations
   4. Foot to hand combinations
   With the kicking shield

   1. front kicks... [More]

Warmups

1. Shadow boxing
2. 10 Squat thrusts with 5 pushups on each one
3. 35 crunches (legs up)
4. 35 left over right
5. 35 right over left
6. 25 leg raises
7. 100 jumping jacks
8. 60 calf raises
9. 10 squat jumps

Drills

1. Mirror drill − 3 minutes
2. 20 Inverted hook kicks
3. 2 minutes practice spinning back kick
4. 2 minutes practice spinning hook kick
5. Pak sau, opponent resists, go to lop outside
6. lop outside, opponent resists, go to pak sau
7. opponent paks, you pull back to avoid the pak and pak the opponent
8. Low straight lead to... [More]

Warmups

1. Shadow boxing
2. 30 regular pushups
3. 30 diamond pushups
4. 35 regular crunches (legs up)
5. 35 bicycle crunches
6. 35 leg raises
7. 100 jumping jacks
8. 100 knee bends
9. 5 squat thrusts
10. 5 squat thrusts with a jump at the end
11. 5 squat thrusts with a pushup in the middle and a jump at the end

Drills

1. Mirror drill − person leading attacks with straight lead, either snap away or curve out and hit (intercept)
2. Single direct attack drill − straight lead, backfist, lead hook, shovel hook, cross (or rear straight)... [More]

Warmups

1. 25 squat jumps
2. 25 regular pushups
3. 25 wide pushups
4. 25 diamond pushups
5. 35 crunches (legs up)
6. 35 bicycles
7. 25 leg raises
8. hold legs 6 inches off ground for 45 seconds
9. Stretch up

Drills

1. Mirror drill − 3 minutes
2. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
3. Knife drill − standing in place, practice 5 angles of attack
4. Knife drill − with a partner, parry (meet) 5 angles of attack with the same angle, going back and forth across... [More]

Warmups

1. 25 squat jumps
2. 10 squat thrusts with 5 pushups on each one
3. 90 jumping jacks
4. 35 crunches (legs up)
5. 35 bicycles
6. 25 leg raises
7. 45 seconds jumping over the kicking shield
8. 45 seconds knee bends

Drills

1. Front hand education − straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight
2. Snap elbow − lead hand
3. Down elbow − rear hand
4. Straight lead to front knee
5. Straight lead to rear knee
6. Pak sau to swing the lead arm out, exposing the side, rear shovel hook into... [More]

Warmups

1. Shadow box − 2 minutes
2. 35 crunches (legs in air)
3. 35 crunches, left over right
4. 35 crunches, right over left
5. 25 leg lifts
6. Stretch up (like a seal) 3 times
7. 25 diamond pushups
8. 10 negative pushups (long)
9. 100 jumping jacks
10. 25 squat jumps

Footwork

1. Step and slide forward
2. Step and slide back
3. Step left, step right
4. Quick advance

Drills

1. Standing front kick
2. Pendulum front kick
3. Quick advance front kick
4. Standing hook kick
5. Pendulum hook kick
6. Quick advance hook kick
7. Sensitivity drills − lop inside, lop... [More]

Warmups

1. 50 jumping jacks
2. 10 squat thrusts with 5 pushups in the middle of each
3. 8 small jumps, hop 3 times (off the ground), then hop once rotating 90° counterclockwise (2 full revolutions)
4. jump side-to-side over a kicking shield − 45 seconds
5. 30 regular pushups
6. 30 wide pushups

Glove Drills

1. Jab for jab (You jab, opponent jabs, you jab, opponent hits with *) − passive avoidance: curve, intercept, low straight, snap away
2. Jab for jab − low straight only on second jab
3. Jab for jab − catch the second... [More]

Warmups

1. 165 jumping jacks (15 × 11 people)
2. 110 knee bends (10 × 11 people)
3. 35 regular crunches
4. 35 bicycles
5. 25 jack-knives (bring arms and legs up in a crunch)
6. 15 squat thrusts
7. 25 regular pushups
8. 25 wide pushups
9. 10 clap pushups

Drills

1. Front hand education − double straight lead, straight lead to backfist, straight lead to hook, straight lead to uppercut
2. Front leg kicks − front kick, hook kick, side kick, inverted hook kick
3. Hand to foot drills − straight lead to front, hook and inverted kicks... [More]

Grappling

Warmups

1. Neck roll, both sides
2. Rotate arms, both ways
3. Cross arms (swinging), both ways
4. Rotate waist
5. Stretch legs outward, standing
6. Lean to the right leg, left leg (hold for 20 seconds)
7. Forward roll to fall (6)
8. Backward roll to standing (6)
9. ‘Cockroach’ fall to either side (1 minute)
10. Practice sweeps (cockroach landing). Instructor grabs arm and applies backward pressure. Student stays loose. Instructor sweeps rear leg and pushes down. Student breaks fall.

Moves

1. Get in guard (legs around... [More]