As always, we still meet up Mon-Thurs at 6 pm on facebook and video chat and watch fights together if you guys are feeling lonely or missing the other gym members come by and say hi!
Home training routine!
ou guys asked, so here it goes; Going to be releasing some technique videos along with a work out plan you guys can follow at home without any equipment.
You can shadow box the technique for as many rounds as you like or you can add the ‘tabata**’ format work out to really get a sweat going.
This week we are working on feinting with the jab.
You can rehearse the technique (feinting the jab) and add the boxing combinations to the end of it..
In the next couple of days I’ll add some Muay Thai techniques you can use with the feint jab set up.
If you want some technique feedback film yourself shadow boxing, tag @thethaiboxinginstitute with #TBIhomeworkout or if you’d like you can DM me your video and I can give you feedback in person :).
Thank you!
**Tabata Timing format: 20 seconds of work, 10 second active rest. 8 intervals of each.
Reference:
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IN HOME GENERAL WORK OUT:
If possible:
3-4 mile run warm up (every other day)((Ex: M-W-F))
10 minute skipping rope
Then:
5 minute static stretch
Or:
Dynamic warm ups/Stretch:
Stick work one round (3 min 30 second break)((only if you know how to do it))
Technique practice:
Feinting the jab into boxing combos
(Feint + Jab, Cross 2; Feint + Jab, Jab, Cross, Feint+ Cross)
1 min each technique, 3 techniques= a 3 min round.
2 rounds of that. 30 second break in between.
2 tabata interval rounds shadow box
Wrap up with:
100 alternating push kicks against: solid wall, door frame, tree or any other solid inanimate object.
5 minute static stretch.
10 minutes silent meditation.
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Feinting instructional:
Tabata Shadow Boxing Work out
Tabata hand speed work out:
Shadow Box the combinations for as fast as you can. Think ‘sprinting’ with your hands.
Tabata Timing format: 20 seconds of work, 10 second active rest. 8 intervals of each.
First 20 seconds: One Two Hook
Active rest: Alternating push kicks
Second 20 seconds: One Two Hook Cross
Active rest: Alternating skipping knees
Third 20 seconds: One Two Hook Cross Uppercut
Active rest: Left push kicks
Fourth 20 seconds: One Two Hook Cross Uppercut Cross
Active rest: Right push kicks
Repeat combinations and active rest for 4 more intervals:
First 20 seconds: One Two Hook
Active rest: Alternating push kicks
Second 20 seconds: One Two Hook Cross
Active rest: Alternating skipping knees
Third 20 seconds: One Two Hook Cross Uppercut
Active rest: Left push kicks
Fourth 20 seconds: One Two Hook Cross Uppercut Cross
Active rest: Right push kicks
All done!
Reference: