hiro mon 1/24/22

Step fwd with jab

So dont lift foot up like stepping over a hurdle. 

Just slide fed directly 

Cross

*Engage core and whole body w medicine ball exercise where you do the punch motion 

*must pivot right foot

*found way to engage and connect right foot with ground. Kind of like stomp

*that right foot is kind of like a kickstand so you don't get knocked backward, losing force when u land

*shift weight forward,  not down, to keep force moving forward 

Faster leg kick

*lift knee up and do small hip rotation at end

*flicking,  snapping,  karate like

*shoulder like u r pulling it to a bar

*instead swing arm down try posting on their face or throwing it out there in that direction 

mike tyson's workout regimen

from
https://superherojacked.com/2020/03/22/mike-tyson-workout/


MEALS
Breakfast- Oatmeal with milk and vitamins.
Lunch- Rice with chicken breasts and orange juice.
Snack- Protein shake with 6 bananas.
Dinner- Pasta and steak with tropical juice.


SCHEDULE
Woke up at 4 am – 3 to 5-mile jog
Breakfast
Sparring 10 to 12  rounds
Calisthenics (push ups, dips, sit-ups and shrugs and 10 minutes of neck work )
Lunch break
Six rounds of sparring, bag work, slip bag, jump rope, pad work and speed bag.
More calisthenics
Shadow boxing focused on technique, often just one.
More calisthenics
Dinner
Exercise Bike for cool down
Study fights or training footage


VOLUME
5+ days per week


WORKOUT
Morning Run:
45 minute run; or 3-5 miles daily

Daily Calisthenics Work:
2000 squats
500 tricep extensions
500 pushups
500 shrugs with 30 kilos
500 neck crunches
30 minutes of neck bridges

MMA Training (But not limited to):
10-20 rounds in the ring
45 minutes of technical training

Post Dinner Cardio:
30-60 Minutes of Cardiovascular Training

some stuff from kali

first workout back from quarantine

cross-hook-kick combo: think of it in two styles

1. Thai style. This is like your fighting in an alley and there's not a lot of side to side room. Just your basic cross, hook, right kick combo.

2. Dutch style. There's a lot of side to side movement. The right is an overhand right, then there's a hook to the body, then the dutch style stepping out to the left side to do the kick.



overhand to liver shot
-he told me after class to think of it as on this diagonal axis.

if you land, keep going

two related ideas that are very good that i should record so i don't forget

they're basically about keep going with your attacks until they're interrupted

1. taylor was telling him that james told him to just keep attacking until they defend/counter. that is you don't throw just a few shots and wait for them to fire back.

2. sylvie was saying that some legend told her that if you land a knee, you keep hitting them with that knee until it stops working. something about the way it usually works is if it gets through you'll probably be able to land more of the same

back to basics

so we're a few months into pandemic.

some things that are working and are essential

jumping rope

shadow boxing
-you don't need to rely on a heavybag
-can work on technique as welll as conditioning
-getting reps from doing single techniques (eg, fixing my jab, getting to perfect habits with rt cross)
-getting reps from doing combos, both short and long

shadow boxing combos
-essential 2 and 3 move combos w moves that belong together
-i have certain longer combos that are kind of like kata that incorporate a lot of things to work on including essential combs
*****ex: 1,2,h,up,up,hook
*****ex: 1,1,2,h,righthook
*****ex: 1,2,h,righthook,body,body
-doing a few at a technical pace, followed by a few fast and explosive is very helpful for technique and conditioning and pulling them off technically at fast pace

running
-ok the way i see it now, this is very important and is what will get me back in shape

pushups
-doing multiple sets (2 sets of 5) gave me faster progress compared to doing just 1 set of 10 for example

this good counter we practiced in cali class a few weeks ago

so you catch a kick with your left hand
>> then you right kick his far thigh
>>>> then you throw his leg across your body to spin him around
>>>>>> then you kick that same leg again except it will be on his hamstring side

tips from that experienced guy

in cali's class there was that asian guy who was very nice but seemed damn professional. he helped me with sparring.

for the sweep against bladed stance
him and that tall skinny mexican guy said it was good but i just need to step in closer

i asked what if i miss a kick and find myself past the body
-he confirmed that following through with a spinning backfist is good
-he also suggested that saenchai thing i've adopted that's like a leg check thing back to fighting stance
-he also said that you can't just stay in that position


blocking
-use legs to block lower body attacks
-use arms to block upper body attacks
-he said sometimes the opposite works, but this is the general idea


composure / stance (related to blocking above)
-i asked what to do if they keep faking by bringing their knee up, he said to stay in your stance and do the above (block knees/kicks with leg, block arm attacks with arms)
-you might have to move backward or forward or whatever but just keep your stance and follow the above guidelines
-it's because i would always do some awkward flinch thing where i bring knee and elbow to up standing fetal position to protect my body, which is obviously wrong
-kru mark saw me doing this last sunday and was impressed said it was perfect for muay thai, i'm not doing it like the rest of them anymore