GJ "I sold my soul for cardio"

For warm-up we started with 10 minutes of alternating kicks, 5 each side with a partner using the thai pads. At the 8, 6, and 4 minute marks we threw them at head height. A the final 2 minute mark we threw two kicks, first low then high. The round finished with alternating kicks. For the upper body we did 30 second rounds of:

• One side pitterpat
  
• Other side pitterpat
  
• One side pitterpat
  
• Other side pitterpat
  
• One side advance-retreats (pitterpat while moving forward or backward)
  
• Other side advance-retreats
  
• Both sides push-ups
  
• One side pitterpat
  
• Both sides push-ups
  
• Other side pitterpat
  
• Both sides shadowbox
  
• Both sides side plank push-ups
  
• Both sides shadowbox
  
• Both sides side plank push-ups
  
• One side pitterpat
  
• Other side pitterpat

Next we did our core warm-up:

• 30 secs pitter pat with shoulders floating off floor
  
• 30 secs as holder
  
• 30 secs sit-up two straight punches
  
• 30 secs as holder
  
• 30 secs sit-up two hooks
  
• 30 secs as holder
  
• 30 secs pitter pat from V-position (modified from a drill I saw in a TKD class)
  
• 30 secs as holder
  
• 30 secs alternating iron cross
  
• 30 secs rest
  
• 30 secs punching Superman (on belly float arms and legs off floor and punch along floor)
  
• 30 secs rest
  
• 30 secs climbing down wall into gymnastic bridge and climbing up again (do not use wall if able)
  
• 30 secs rest
  
• 30 secs neck bridge
  
• 30 secs rest

We then transitioned into thai rounds

Two strike combos

We started with two-strike combinations, emphasizing the basics of muay thai and the application of the combination in its simplest form:

• Double
  
• 2
  
• C-LH
  
• LH-C
  
• Body hook-head hook
  
• C/O-LU
  
• LU-C/O
  
• 1-Knee/Kick
  
• Knee/Kick-C
  
• C-Knee/Kick
  
• LH-Knee/Kick
  
• Knee/Kick-LH

Two strike combo sets

This round we used the two strike combos practiced above and started doing two sets of them. The holder called the first set and then called the second either before, during or after the first set. The holder could initiate reaction (C-H-C) either after the first set or second. Thus the fighter is given a texture more like that of a real fight. The more supertentorial (higher brain) processing performed the more difficult it is to initiate and react. Its also a method to break down more complex combinations and develop new unorthodox set-ups.

Stay-n-play / chained reactions

In this round the fighter started closer in a reaction situation where they continued to pick-up high, side, body lead, body rear, and leg covers followed by the appropriate reactive response. After several repetitions the fighter was told to clear the area and had to do so when they felt comfortable that they would not get caught. The holder would feed some longer range offense before returning to the chained reactions. The goal here was to train strong offense for the "trading" situation and to show how difficult it is to continually stay in the inside range.

The people competing this weekend at the Hoosier Open did some gi rounds while everyone else did some throws and submissions with Bart.