Mastermind Muay Thai -Weekly Heavy Bag Workout – May 24th 2015

martial arts Kennett Square Chadds Ford Hockessin Glen MillsTraining at home is meditation…

 

It’s true. Way back in college, I realized that I learned better when I was in the privacy of my own mind. When studying/training on my own…I could take principles and concepts that I ‘learned’ in class…..

…but the real internalization happened when I was on my own…testing the theories…turning theory into reality…inside of my own body and mind.

 

 

Introducing Mastermind Muay Thai – Weekly Heavy Bag Workout – Week #1

This week, I noticed my lesson plan had mixed results. About half of the people understood what the class was about, while others seemed to struggle with the concepts….as a teacher…it was frustrating…frustrating to see my students struggling with it.

One of my students had requested a home workout so that they could work out while away from class….

So…from now on…I’ve decided to put together a weekly workout….with quiz questions to really internalize the principles taught in class.

This workout requires a Muay Thai bag….but you can do it if you don’t have one…shadowboxing…but it really works well on the bag because you can feel the power in the strikes.

If your going to do the workout…watch the video first before starting because it will make the exercises clear

So…..students…let’s begin!

Mastermind Muay Thai – Weekly Heavy Bag Workout

24May2015

 

 

The Workout

The Lead Arm – Pulling the Rear Side Back

  1. 30 Jabs
  2. 30 Left Hooks

Question #1 – For the jab and the hook…for which strike do you pull the rear shoulder and rear hip joint with greater force?

The Lead Arm – Pulling low…level to the ground…and pulling high

  1. Jab Combination – 3 Jabs – 1st (low pull), 2nd (level to the ground), 3rd (pull high)  – 10 reps
  2. Hook Combination – 3 Hooks – 1st (low pull), 2nd (level to the ground), 3rd (pull high) – 10 reps

Question #2 – For the jab and left hook…what happens when I pull the rear shoulder back low?….. What about level to the ground?….what about high?

The Rear Arm – Pulling the Lead Side Back

  1. 10 Crosses

Question #3 – What is the left shoulder doing during the cross?

The Rear Arm – 3 Punches…Same Mechanics

  1. Rear Shoulder Combination – Cross, Right Hook, Right Shovel Hook – 10 reps

Question #4 – What is the same about the three different punches?….What’s different?

The Rear Arm – Posting out the Lead Arm Before the Strike

  1. Rear Shoulder Combination (w/ post-out of lead hand) – Cross, Right Hook, Right Shovel Hook – 10 reps

Question #5 – Does posting out, narrow the shoulders or broaden them? …..How does this affect the punches?

The Rear Arm – Pulling the lead shoulder low…level to the ground…and pulling high

  1. Cross Combination – 3 Crosses – 1st (low pull), 2nd (level to the ground), 3rd (pull high)  – 10 reps

Question #6 -For the cross …what happens when I pull the lead shoulder back low?….. What about level to the ground?….what about high?

 

That’s it…cool right? If you’ve done the workout and figured out the answers….i’d love to hear them!

On another note…the heavy bag is a great way to take your training to the next level and really refine your technique…..as well as get in PHENOMENAL shape!

 

For those of you who haven’t gotten one yet….I’d invite all of you to do so!

 

 

 

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