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Khun Kao · 04-03-2003, 09:42 PM

Well, part of it will depend on what equipment you have access to....

I teach a 90-minute class. We start off with a 10 minute warmup (skip rope or jumping jacks) and then spend 5 minutes stretching.

Depending on the day, we will then do anywhere from 3-10 rounds of shadowboxing. For instance...

3 rounds:
Round #1: boxing & elbows
Round #2: knees & kicks
Round #3: combinations (hands & feet)

5 rounds:
Round #1: boxing
Round #2: elbows
Round #3: knees
Round #4: push kicks
Round #5: round kicks

10 rounds:
Rounds #1-2: Jab-Cross-Hook-Uppercut
Rounds #3-4: Push Kick-Cross-Hook
Rounds #5-6: Push Kick-Round Kick-Knee
Rounds #7-8: Jab-Cross-Round Kick-Push Kick
Rounds #9-10: Push Kick-Jab-Cross-Horiz. Elbow-Horiz. Elbow-Knee-Knee-Round Kick-Round Kick-Push Kick

*we don't always to the same combinations. I choose different combinations to mix it up. You want to to one combination over and over for 2 rounds so that these simple, effective combinations are ingrained into your head

Then, I follow with 3-6 rounds Clinchwork & Knees. If you are working on your own, your options for Clinch & Knee drills can be limited. If you have a heavy bag, then grab and knee it for 3-6 rounds. Working different knee strikes. For instance, you can do 1 round straight knees, 1 round curving knees, 1 round side knees. Or you can do 2 rounds of each.

At this point, I break my class up for Pad work and partner drills. We will go over attacks and defenses with partners either in medium- to hard-contact drills, or full-power with the Thai pads. For instance, I'll have my guys exchange Push Kicks or Roundhouse Kicks, so that they are learning their technique against a defending opponent, conditioning their bodies, and also learning to defend against real attacks.

Or we will just team up and start doing bagwork. Heavy bag, double-end ball, speed bag. Try to go about 3 rounds each. Unfortunately, my gym does not have a D.E.B., and becaue the gym is being remodeled, we don't have our Speed Bag up yet. We currently only have one available heavy bag, so our focus is on partner drills and pad drills. Once we get the bags up, though, that will change and I will be able to expand upon our drills.

Now, because you're asking about working out on your own, you're going to want to do bag work. So hopefully you have a heavy bag to work on. What you want to do on the heavy bag is mix it up between hitting for speed and power. You'll want to practice your combinations for power sometimes, and other times simply try to go for pure speed. Also, altering the pace of your attacks on the bag makes for a good workout. For instance, a boxing drill I used to do would be to throw Jab-Cross-Hook-(Bob n' Weave out) combo repeatedly with no pause for 30 seconds, then switch to body punches (uppercuts). You want to Bob-n-Weave out left and right, alternating. Then, at 30 sec's, switch to body shots while circling in one direction. At your next interval with body punches, circle the other direction. But you get the idea. Just use your imagination and alter your workout between drills designed for power, speed, and conditioning.

Khun Kao

04-03-2003, 09:42 PM	#2 (permalink)
Khun Kao Registered User Join Date: Mar 2003 Location: Alexandria, VA Posts: 847 Groans: 0 Groaned at 0 Times in 0 Posts	Well, part of it will depend on what equipment you have access to.... I teach a 90-minute class. We start off with a 10 minute warmup (skip rope or jumping jacks) and then spend 5 minutes stretching. Depending on the day, we will then do anywhere from 3-10 rounds of shadowboxing. For instance... 3 rounds: Round #1: boxing & elbows Round #2: knees & kicks Round #3: combinations (hands & feet) 5 rounds: Round #1: boxing Round #2: elbows Round #3: knees Round #4: push kicks Round #5: round kicks 10 rounds: Rounds #1-2: Jab-Cross-Hook-Uppercut Rounds #3-4: Push Kick-Cross-Hook Rounds #5-6: Push Kick-Round Kick-Knee Rounds #7-8: Jab-Cross-Round Kick-Push Kick Rounds #9-10: Push Kick-Jab-Cross-Horiz. Elbow-Horiz. Elbow-Knee-Knee-Round Kick-Round Kick-Push Kick we don't always to the same combinations. I choose different combinations to mix it up. You want to to one combination over and over for 2 rounds so that these simple, effective combinations are ingrained into your head Then, I follow with 3-6 rounds Clinchwork & Knees. If you are working on your own, your options for Clinch & Knee drills can be limited. If you have a heavy bag, then grab and knee it for 3-6 rounds. Working different knee strikes. For instance, you can do 1 round straight knees, 1 round curving knees, 1 round side knees. Or you can do 2 rounds of each. At this point, I break my class up for Pad work and partner drills. We will go over attacks and defenses with partners either in medium- to hard-contact drills, or full-power with the Thai pads. For instance, I'll have my guys exchange Push Kicks or Roundhouse Kicks, so that they are learning their technique against a defending opponent, conditioning their bodies, and also learning to defend against real attacks. Or we will just team up and start doing bagwork. Heavy bag, double-end ball, speed bag. Try to go about 3 rounds each. Unfortunately, my gym does not have a D.E.B., and becaue the gym is being remodeled, we don't have our Speed Bag up yet. We currently only have one available heavy bag, so our focus is on partner drills and pad drills. Once we get the bags up, though, that will change and I will be able to expand upon our drills. Now, because you're asking about working out on your own, you're going to want to do bag work. So hopefully you have a heavy bag to work on. What you want to do on the heavy bag is mix it up between hitting for speed and power. You'll want to practice your combinations for power sometimes, and other times simply try to go for pure speed. Also, altering the pace of your attacks on the bag makes for a good workout. For instance, a boxing drill I used to do would be to throw Jab-Cross-Hook-(Bob n' Weave out) combo repeatedly with no pause for 30 seconds, then switch to body punches (uppercuts). You want to Bob-n-Weave out left and right, alternating. Then, at 30 sec's, switch to body shots while circling in one direction. At your next interval with body punches, circle the other direction. But you get the idea. Just use your imagination and alter your workout between drills designed for power, speed, and conditioning. Khun Kao __________________ Kru Brooks C. Miller* GCA MuayThai Board of Advisors USMTA Director of DC, MD, and VA http://khunkao.com/