Striking/Boxing 101: Boxing and Muay Thai Combinations

Boxing and Muay Thai combos

Here is a fundamental list of combinations for those that don't know what to work when shadowboxing, hitting the mitts or bag, or to do while sparring. Make sure when doing these to work in movement, and fundamental Defenses like covering and level changing a lot of people make the mistake of doing flashy defensive moves when shadowboxing or working on the pads and bag and then can't pull move off while sparring, or fighting.

KEEP IT SIMPLE!!!!!

FOOTWORK, FOOTWORK, FOOTWORK, BALANCE, BALANCE, BALANCE

L= Left of Lead
R= Right or Rear


BOXING
L jab, R cross
L jab, R cross, L jab, R Cross
L jab, R cross, L hook, R cross
L jab, R cross, L uppercut, R cross
L jab, R cross, L body hook, L head hook, R Cross
L high jab, L low jab, L high jab, R cross
L jab, R cross, L jab, R uppercut, L hook, R overhand, L uppercut, R cross
L jab, R cross, L jab, R body cross, L hook, R hook, L jab
L jab, R cross, L body hook, L head hook, R hook, L jab
L jab, R cross, L body hook, R head hook, L jab
L jab, R cross, L body hook, R head hook, L shovel hook, L hook, Cross
L jab, R cross, L shovel hook, L hook, R cross
L jab, R cross, L jab, R cross,
L jab, L jab, L jab
L high jab, L low jab, R overhand, R uppercut,

MUAY THAI KICKBOXING

L jab, R cross, R short foot jab
L jab, R cross, R high right kick
L jab R cross, low right kick
L jab, R cross, R foot jab
L jab, R cross, R foot jab, R low kick
L jab, R cross, R foot jab, R head kick
L jab, R cross, short foot jab, L low kick
L jab, R cross, short foot jab, L low kick, L high kick
L jab, R cross, short foot jab, L low kick, R high kick
L jab, R cross, L jab, R cross, L, low kick, R low kick
L jab, R cross, L hook, R low kick
L jab, R cross, L hook, R foot jab, R high kick
L kick, R cross, L body kick, R cross
L kick, R cross, L whip, R low kick
L kick, R cross, L whip, R shovel hook, L post, R head kick
L kick, R cross, L whip, R uppercut, L hook, R post, L low kick
L kick, R foot jab, L kick, R cross, R low kick


Clinching
L jab, R cross, Clinch with the L, 3 straight knees, post, R kick (hi or low)
L jab, R cross, Clinch with the L, Circle opponent, 3 straight knees, post, R kick (hi or low)
L jab, R cross, Clinch with the L, Circle opponent, 3 straight knees, L hook, R hook post, R kick (hi or low)

L jab, R cross, L hook, Clinch with the R, 3 straight knees, post, R kick (hi or low)


Shield Series
L shield, L foot jab, L low kick, R cross, L shovel hook, R cross, R low kick
L shield, R cross, L jab, R low kick
L shield, R cross, L jab, R low kick, R high kick
L shield, R foot jab, L jab, R low kick

If you WANT it you've got to ACT/WORK like it!!!

I LOVE THIS VIDEO!!!

Very inspiring!!!

Striking/Boxing 101: Offense

Welcome to my next series of Technical Martial Arts Training post. The first will be what everyone wants to learn which is offense, the second part will be defense, and then we will go into the clinch, and from there go over ground fighting tactics, for BJJ, Grappling and MMA. I hope you enjoy. If you have any questions feel free to contact me at :

dave@dcathlete.com

More videos on youtube at
http://www.youtube.com/user/davefights/videos?sort=dd&view=0&page=1


Lets start with the jab, the back bone of boxing and Kickboxing



Loose jab



Stepping in on the jab



The Cross



Lead Hook (The Basics)




Rear hook



HOOK DETAILS!!!



Lead Uppercut



Jab, Cross, Hook, Cross Combination


Jab, Cross, Uppercut, Cross Combination



Jab cross, Hook, Cross/Jab, Cross, Lead Uppercut,Cross/Jab, Rear Uppercut, hook, Cross

January 25th WORKOUT

Well this is a LATE post but you'll understand in a minute why. Well what was my workout for Wednesday the 25th.... Well it was one of the most physically and mentally challinging workouts of all. MOVING!!!

I moved out of my place a 3 story town house into my girlfriends, and MAN carrying my giant L-shaped desk down a "modern" stair case was TONS of core and stability work. Not to mention all the book boxes and breaking down the bed frame and trying to get it to not hit the walls....

But in short, I did tons of squats, lunges, deadlifts, zercher squats, stepups, curls, and farmers walks for 4 and a half hours then drove it to my new place and unloaded it in a hour. Oh it was a mess but I had to get to the gym to do some privates in MMA and stick fighting (man that was the easy part of the day)

So anyway I'm still getting things in order and setting up my home gym but most morningg I wake up, check my email and then go straight to figuring out how all this crap is going to fit in one space BUT give me the most space for working out ;)

and I still have to get a new bag too :D

January 23rd 2012 morning workout: 10 minutes and 10 pushups

workout January 23

Sticking with my 10 minutes and 10 pushups bare minimum workout this was my morning workout. I did the entire thing with a weighted vest to maximize intensity on all my exercises

4 minutes of shadowboxing Muay Thai both leads
10 hand release pushups
10 tuck jumps
10 wall squats for depth
5 clean and presses each arm with 53 lbs kb
5 high pulls each arm with with 53 lbs kb
10 hand release pushups
10 tuck jumps
10 wall squats for depth
5 clean and presses each arm with 53 lbs kb
5 high pulls each arm with with 53 lbs kb


I'M SO GLAD I DID IT!!!

January 19th Morning workout. 10 minutes and 10 pushups

I've been getting BUSY with work, training and my 2012 plans. Being your own boss isn't easy, but making excuses for not doing what you should be doesn't make anything better so I told myself last night "Hey it doesn't have to be a super kill your self workout like you normally do" I've sometimes got a bad attitude to training where it's either go hard or go home, basically I try to kill myself when I'm "TRAINING" training and if I think about a short workout I put it off to long so I told my self. "10 minutes and 10 pushups. If you feel like going longer go longer, if not don't but at least you did 10 minutes and 10 pushups." So this is what 10 minutes on the timer and 10 pushups turned into

So I started the timer and started shadowboxing while listeing to music, after a minute or so I noticed my weight vest and threw it on (it was set for 10lbs which is perfect for some shadowboxing) so after a minute more of shadowboxing I did my 10 pushups, then I did 10 2 arm kettelbell swings with a 63lbs kettlebell, and then 10 2 arm swings with a kick and then 10 walls squats, and well I decided to do it again so I just kept doing that untill I heard the bell

So for time I didi
Shadowboxing 1min 30 seconds
Shadowboxing with 10lbs weighted vest 2 minutes (at this point everything I'm doing is with the vest)
10 hand release pushups (because they're tougher)
10 2handed kettelbell swings
10 2 handed kettlebell swings with a kick
10 wall squats
10 hand release pushups
10 2handed kettelbell swings
10 2 handed kettlebell swings with a kick
10 wall squats
10 hand release pushups
10 2handed kettelbell swings
10 2 handed kettlebell swings with a kick
10 wall squats
10 hand release pushups (the timer hit on the 8th pushup but I had to finish)

So that's my 10 minute workout. IT KICKED ASS!!! AND I'M SO FUCKING HAPPY I DID IT!!!

TOMORROW MORE WORK, MORE RESULTS!!!!!



Incidentally later that day aka a hour ago I did a quick set of deadlifts first bodyweight, then 5 at 225, 3 at 450, 6 at 225, 15 with a pvc pipe to work on my form

January 10th Morning workout

Well my neck was still sore from my grappling tournament over the weekend and it wasn't doing the best things for my shoulder either so I went with a SUPER simple morning workout with the most bang for the buck and the least likeley to make anything worse.

100 wall squats

I did
25 hands down
25 hands over my head
25 hands down
25 hands over my head

the main emphasis was on getting now from various foot positions and making sure I kept my posture as upright as possible. No cheaters. Anyway I felt great after I did it despite all the excuses I kept feeding myself before I started, and it only took a few minutes.

On top of that during the day, I did some shadowboxing, stick sparring, stick and knife drills, a few cleans and some Turkish getups but that's just a regular day training for me

January 7th Workout aka The Copa Nova Brazilian Jiu-Jitsu tournament

Well there's a long story behind this one so I might Come back and edit this for the full story but right now I just want something up.

Long story short, I quit grappling for 4 weeks to do a Muay Thai fight, after that I had to let some injuries heal, and then work got super busy so I couldn't make my usual class times or meet my training partners for a good roll here and there like before. So anyway I told some friends I was going to do the Pan Ams, and possibly the worlds in BJJ which are pretty big deals so after saying that and driving home I found it impossible to look myself in the mirror with those goals and not do the Copa Nova which was only 8 miles from my girlfriends house. Sooo I signed up for a tournament with 5 days notice and with only about 45 minutes of BJJ training in 4-5 months. But hey, I'm the kinda guy who's competed before and looks forward to losses because I know they make me push for something better.

Aaannnyy Way below is a break down of what happened. Not my best competition but I GOT IT IN!!! I didn't let my fears stop me, i didn't let my excuses stop me. I DIDN'T LET ME STOP ME!!!

January 5th 2012: I GOTTA DO THIS QUICK WORKOUT

Well I had some early clients again and almost skipped my morning workout but I GOT IT IN!!! Nothing super crazy I just went for high INTENSITY!

5 Judo pushups
25 Burpees with a pushup

It made me sweaty and got my heart racing with just enough time to jump in the shower and get to work in time

January 4th afternoon workout

I had some early clients so didn't have time to get in my regular am workout so i just upped my afternoon workout

5 minutes of grip fighting in the gi
2 rounds of grip fighting and takedowns in the gi
5 minutes of technical takedown drills
5 minutes of submission drills from the bottom
2 minutes of escape drills

BREAK

deadlift
135 x5
225 x5
405 x3
405 x3

January 1st 2012 Kettlebell Workout!

To kick off the new year right I decided to do a quick workout. Thankfully I didn't party to hard for New Years Eve so I managed to get a great little workout in.


Slingshots x12 with 35lbs kettlebell x12 with 62lbs
Turkish get UPS x3 each side with 62lbs kettlebell
Clean & Press x5 each arm with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after 5)
Swing and Kick x10 with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after first 5)
Uneven poppers x5 each arm x2 rounds
High Pulls x5 each arm with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs

BREAK

Swing and Kick x12 with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after first 6)
Uneven poppers x6 each arm x2 rounds
High Pulls x6 each arm with 62lbs, 53 lbs, and mixed doubles with 35lbs and 24 lbs (switch after first 6)
shadowbox 3 minutes

Boxing/Striking 201: Hook variations for Boxing, Muay Thai, and MMA

Why I LOVE Brazilian Jiu-Jitsu part 1

It's hard for me to sum up how much I love Brazilian Jiu-Jitsu especially when I realize most people don't know what it is, and so many that start it will never see the high level stuff that REALLY makes it INCREDIBLE. Anyway if you don't know what BJJ is or if you do and you LOVE it like I do then I think you should watch these videos.

The Glycemic index and how it can Hurt or Help your weight loss goals.

It's been a while so lets get back to work. Today's subject is the Glycemic Index. Huh, what's that, well the Glycemic index shows how foods affect your blood sugar, in a positive and negative way. The GI also shows how your body stores foods as fats, and how certain foods can put you at risk for diabetes, while others can give you energy to make it through your day or the most grueling workout. I'm not the best to explain it so I put a little video up to help you understand how to make smart decisions on what you put into your body for optimal health and weight loss.



Below is a chart of some common foods and their rankings. Just a little something to get you started in the right direction.

http://www.glycemicedge.com/glycemic-index-chart/

The Plank 101-201

Hi all, I keep getting request for exercises and variations ANYONE can do, and well I've got tons of stuff but then I always ask, "What do you have to workout with? Do you have some dumbbells, a stability ball, a jump rope, some bands, a kettlebell, etc" Well that answer changes from person to person from nada to a $5,000 home gym. Well something we all have is a body and a little bit of space, so with that in mind I shot this video to help EVERYONE AND ANYONE get a incredible workout at home, on the road, at the gym, or if you office is quiet enough or you work nights like I used to even at work.

Enjoy!!!

No Gi Judo for Grappling and MMA with Shin Kim

Although I haven't been posting on my blog as much as I would have liked I have been staying busy. One of the things I've been doing is working on my Judo with Olympic alternate for the Korean National Team Shin Kim. He's been primarily helping me with traditional Judo but I got him to show some No Gi Variations I've already started adding to my game that have been helping A LOT!!! So sit back and enjoy!

TIME TO GET MOTIVATED AND MOVING

I just got my new laptop so expect a lot more blog post and videos' I've been slackin but I'm throwing out the excuses. BACK TO WORK

The Clock/360 Degree Lunge with Dumbbells or a Kettlebell

Another great set of exercises you can do ANYWHERE!!!

This is great for the beginner athlete to the advanced and easily scalable by adding or taking or away weight, along with by changing how many reps you do in a set or by doing it for a given time like 10 minutes straight with a low weights to get more cardio, or 5 minutes with heavy weights to build more strength and power.

ENJOY!

SUPER CARDIO BODYWEIGHT GRAPPLING CIRCUIT

I haven't posted in a while but I've been staying busy teaching, and training. However the question that keeps coming up is "What do I do to keep my cardio and strength up when I'm not in the gym?" So I came up with this little doozy :-D


ENJOY

The 20 minute workout

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)
Hip circles x5L, x5R
Toe touches x5
http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20
http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20
http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5
Hip circles x5L x5R
Squat and reach x10
Forward lunge and twist x20
http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10
http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20
http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10
http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and Press x20
T-Pushup x10
http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R
http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10
http://www.youtube.com/watch?v=VtINXsECbQ8
Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10
Dumbbell swings light x20

5 toe touches
FINISHED