Aplin's ridiculous training!

1.5 Hours on Pads working various combo's.
Both my feet have to face more forward and I need to stop turning my left foot out so far when I kick. I've been told this before in two or three places (Thailand included) so I'm going to work more on my flexibility.



Notes:
Fast jab using rear foot to proper forward.
Trying to kick without overly opening the hips.
Ensuring feet stay far enough apart to make kicks easy.
Jab-Jab-Cross-Hook-Hook-Hook-Hook-Knee

 

I'd personally keep away from Tiger Muaythai and go somewhere like Superpro Samui, TrueBee Gym or ChayYai Gym.

 

Too crowded for one, it is one of the only camps in Thailand founded to make money for two and the training is fair inferior to other camps for three.

Most camps in Thailand have strong routes in taking fighters to lumpinee or big stadiums and therefore you know when you go there are going to be working with trainers and owners who know how to make these kinds of fighters. This is why the gym was founded... to make champions and therefore their schedules, training methods and values are geared towards this. They will take time to teach you technique, they will have active Thai fighters you can spar with and who you can train with.

Tiger however was founded to make money from tourists... therefore their training methods, schedules and values are geared towards this. Tourists are in and out all the time, trainers know and are used to this therefore know there is no point teaching you anything because to them it doesn't really matter because they don't know you. They basically want you in, get your money and get you out ASAP... it's like a fair gound ride.

If you go to Thailand and train at a 'Thai owned muaythai camp' and train at a 'foreign owned thaiboxing camp' you'll quickly notice the difference :good

 

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Sadly I had Swine Flu and therefore was out of training for 6 days, but I went back today. I found it quite difficult because my airways are still quite swollen and feeling quite run down but I did my best

Strength
Warm Up of 1 x 5 of 20kg -> 40kg
3 x 5 Bench Press - 60KG

Bag Work
5 x 2 Minutes of Boxing
5 x 1.5 Minutes of Kicks

Update on Punch Combo's

[YT]http://www.youtube.com/watch?v=AIc3aZDV98M[/YT]

 

I wondered if any of you guys had any good drills that would help with defence that could be worked on alone and when not in the gym.

Shadow Boxing

The most expedient way to work on defensive skills alone is by shadow boxing using a "vivid" imagination and visualizations. Conjure up someone as vividly as you can in your mind. Not only "see" him but also "smell" him and "feel" him too. Now before you begin, set up a structured session of rounds with specific objectives to be worked on in each round. For example, in round one have your imaginary opponent strictly throw jabs at you. Vividly imagine him throwing single jabs, double jabs from orthodox and southpaw positions in rhythmic cadences progressing to off-rhythm tempos (utilizing half and quarter beats in the process). In the subsequent rounds, isolate the rear straight (right and left) shot then the lead hook (left and right), the rear hook (both hands), the lead uppercut, the rear uppercut, and the rear overhand. Have your imaginary opponent throw shots to both head and body. Of course, depending on your skill level and such, you can isolate this element too. You can strictly have your opponent throw the aforementioned shots to the head only as you strictly work on that for a session. Then on the next session, have your imaginary opponent strictly throw body shots. In the session after that, have your imaginary opponent mix up the head and body shots while still isolating the individual punches. In subsequent sessions, mix it all up; imagining/visualizing your opponent mixing up all the punches to both head and body. Have objectives and be structured in all you do in training. Don't be haphazard and half-assed in training; always be goal-oriented and organized.

In terms of the defensive maneuvers you decide to use, choose them wisely based on effectiveness, efficiency, and personal predilection. It's good to master at least two defensive techniques per punch. For example, with a left jab to the head, the first two defensive moves I would recommend practicing are the outside slip and inward parry. From there, you can incorporate the catch, inside slip, duck, etc. Work this out with each punch for both the head and body.

Television Training

Upping the ante a little more, solo training exercise number two requires a TV. This particular drill takes the dynamics of shadow boxing to another level with the incorporation of "outside" visual stimuli and unpredictability. Here's what you do. Watch any boxing match on TV/Video and while doing so, strictly focus on one combatant, assume the role of the other fighter in your mind, and interactively shadow box him as he is fighting the other guy. You can work on the full spectrum of boxing skills with this exercise as well as isolate any particular element you'd like. In keeping with your inquiry, just isolate this exercise to work your defense only. Take note, one problem with this exercise is that your opponent is not front-facing as he would actually be. This can be a disorienting element for some. With that said, take this drill for what it can improve--recognition and reaction time development.

Customised Television Training

Alrighty, the final solo training exercise I'm gonna share requires a bit more time and effort to set up but is probably the best drill you can do to improve punch recognition, reaction time, and defensive timing all by yourself. Videotape yourself throwing front-facing punches at the camera (better yet, have a friend do it so you can incorporate more footwork). Start by following the same protocol I delineated for shadow boxing. Staying on track with defensive skill development, make videos that isolate each punch individually, both to the head and body. Initially film them rhythmically then progress to off-rhythm cadences, culminating with videos that incorporate all the punches coming at you head and body in free-form fighting fashion. For instance, have a friend film you strictly throwing jabs to the head at the camera. Begin with a rhythmic cadence with a sufficient time lag in between to allow you to work on single shots deliberately. From there, you can film yourself throwing single jabs to the head in faster frequency. You can proceed with double jabs integrating them with single jabs and doing so first with rhythm, ascending to off-rhythm, isolating head and body then integrating head and body shots together. Do this with each punch then integrate them all together. Anyway, use the videos you film to interactively train and fight yourself. So, after you make your videos, put 'em in, stand in front of your TV, and interactively fight yourself. In this case, practice your defenses against your video-persona throwing punches at you.

This is a really good solo training exercise which you can adapt/adjust how and what you film to suit your needs. Your imagination and objectives are the limits to what you can do with this drill. You can work on most aspects of stand-up fighting and even carry it over to MMA elements like takedown defensive maneuvers such as sprawling.

Summary

So, to recap the three solo training exercises I shared, they are:
1) Shadow Boxing--Train your defenses against an imaginary opponent.
2) Interactive TV Boxing--Train your defenses by assuming the role of one of the fighters and defensively react/respond to the punches the other fighter is throwing.
3) Interactive Video Boxing--Make goal-oriented videotapes of you (or a friend/s) throwing front-facing punches at the camera in a myriad of ways and practice your specific defenses against your video-persona accordingly.

*Incorporate as much realistic footwork and movement as possible in all these exercises.

 

5 x 2 Minutes - Foot Work based Drills
Round 1: Square Drill: Step Left, Step Back, Step Right, Step Foward
Round 2: Square Drill: Step Left-Jab-Cross, Step Back-Hook-Cross, Step Right-Uppercut-Hook, Step Foward-Knee-Kick
Round 3: Constant Stepping off after every two punches. If you step back more than two steps step off.
Round 4: Shadow Box against jabs and crosses
Round 5: Shadow Box against hooks both left, right and body

5 x 2 Minutes - K-1 Combos on Bag
Round 1: Freestyle Bag Work
Round 2: Jab-Right Kick-Reset Quickly-Cross-Left Kick
Round 3: Step in-Jab-Cross-Kick-Step Out, Step in-Jab-Cross-Kick-Add Punch-Step Out
Round 4: Right Kick-Hook-Cross-Left Kick-Right Kick OR Left Kick-Cross-Hook-Right Kick
Round 5: Jab-Cross-Left Kick-Right Kick OR Cross-Hook-Right Kick-Left Kick

5 x 2 Minutes - Boxing Combos on Bag
Round 1: Step In-Throw Single Punch-Step Out
Round 2: Step In-Jab-Step Out, Step In-Cross-Step Out, Step In-Jab-Cross-Step Out
Round 3: Step in-Jab-Cross-Kick-Step Out, Step in-Jab-Cross-Kick-Add Punch-Step Out
Round 4: Working outside (i.e.jabs) then stepping in and working inside before stepping out
(So finish could be Jab-Cross-Body Hook-Head Hook-Cross)
Round 5: Freestyle Bag Work

5 x 2 Minutes - Kick/Knee Combos on Bag
Round 1: Inside and Outside Leg Kicks
Round 2: Inside and Outside Leg Kicks
Round 3: 5 x Hard & Fast Teep Kicks AND 5 x Hard & Fast Push Kicks
Round 4: Side Knees AND Side Knee - Front Knee (off same leg)
Round 5: Rapid Side Knees

5 x 2 Minutes - Speed Ball
Round 1: Just Jabbing and Slipping whilst Moving
Round 2: Just Jabbing and Crossing and Slipping whilst Moving
Round 3: Jab-Cross-Lean Back-Cross OR Jab-Cross-Lean Back-Jab Cross
Round 4: Freestyle
Round 5: Freestyle

3 x 2 Minutes - Conditioning
1st Minute: Jab with 20kg Bar + 10kg Weight
2nd Minute: Cross with 20kg Bar + 10kg Weight

 

5 x 2 Minutes - Boxing on Pads
5 x 1.5 Minutes - Thaiboxing on Pads
5 x 2 Minutes - Sparring Josh

 

Training with Josh
5 x 2 Minutes - Boxing on Pads
5 x 1.5 Minutes - Sparring Josh

One Hour Technique:
Move In - Jab - Cross - Move Out as Opponent Jabs - Move In Cross
Jab - Cross - Slip Jab - Slip Cross
Left Hook - Cross - Defend Left Hook - Defend Right Hook
Jab - Cross - Slip Jab - Slip Cross - Left Hook - Cross - Defend Left Hook - Defend Right Hook
Slip Jab - Slip Cross - Roll Hook

Jab - Cross - Left Kick - Right Kick
Cross - Hook - Right Kick - Left Kick
Left Kick - Cross - Hook - Right Kick
Right Kick - Hook - Cross - Left Kick
Hook - Cross - Hook - Right Kick
Cross - Hook - Cross - Left Hook

 

Wednesday - TODAY WAS TOUGH!!!

5 x 2 Minutes - Double End Bag
Round 1 - Jab
Round 2 - Double Jab
Round 3 - Jab-Cross
Round 4 - Jab-Cross-Hook
Round 5 - Jab-Jab-Cross

5 x 2 Minutes - Tyre Jumping

5 x 2 Minutes Square Drills
Round 1 - Step Right, Step Back, Step Left, Step Forward
Round 2 - Step Right-Cross-Hook, Step Back-Left Uppercut-Right Hook, Step Left-Right Uppercut-Left Hook, Step Forward-Jab-Cross
Round 3 - Step Right-Left Knee-Right Knee, Step Back-Right Knee-Left Knee, Step Left-Left Knee-Right Knee, Step Forward-Right Knee-Left Knee
Round 4 - Step Right-Left Knee-Right Kick, Step Back-Right Knee-Left Kick, Step Left-Left Kick-Right Knee, Step Forward-Right Kick-Left Knee
Round 5 - Step Right-Cross-Hook, Step Back-Left Uppercut-Right Hook, Step Left-Right Uppercut-Left Hook, Step Forward-Jab-Cross

5 x 2 Minutes Boxing on Heavy Bag
Round 1 - Jab
Round 2 - Cross
Round 3 - Hook
Round 4 - Jab-Cross, Jab-Jab-Cross, Jab-Cross-Jab, Jab-Cross-Jab-Cross
Round 5 - Hook-Cross-Hook, Cross-Hook-Cross, Hook-Hook-Cross

5 x 2 Minutes Kick on Heavy Bag
Round 1 - Inside Leg Kick
Round 2 - Right Leg Kick
Round 3 - Left Body Kick
Round 4 - Right Body Kick
Round 5 - Left Push Kick, Right Push Kick

Ross Enamait's Intensifying the Heavy Bag

Boxing Based
* 3 x 3-minute rounds – Skill emphasis
* 4 x 1-minute power punches
Round 1 - Hook-Cross-Hook AND Cross-Hook-Cross
Round 2 - Jab-Cross-Hook AND Jab-Cross-Jab-Cross
Round 3 - L Hook-R Hook-L Hook-R Hook AND R Hook-L Hook-R Hook
* 5 x 30-second punch out drills

5 Minutes Square Drills

Combo Based
* 3 x 3-minute rounds – Skill emphasis
Round 1 - Left Kick-Cross-Hook-Right Kick AND Right Kick-Hook-Cross-Left Kick
Round 2 - Left Kick-Right Kick-Left Hook-Right Cross
Round 3 - Jab-Inside Kick-Cross-Outside Kick
* 4 x 1-minute power boxing
Alternate Inside Leg Kick-Cross-Hook and Cross-Hook-Outside Leg Kick
* 5 x 30-second constant Kicks (Left Kick 15s-Right Kick 15s)

 

Bench Press
5 x 43kg
5 x 53kg
5 x 63kg
4 x 63kg
4 x 63kg
2 x 65kg
2 x 65kg

Incline Run
5 x 2 Minutes with 30 seconds rest

Shadow Boxing
3 x 12 Minute Rounds
I copied Erik in Morales vs Barrera

 

Morales vs Barrera Lesson

5 x 2 Minutes - Tyre Jumping

5 x 2 Minutes - Double End bag

6 x 2 Minutes - Footwork Drills
Rd 1 - Square Drill
Rd 2 - Double Square Drill
Rd 3 - Triple Square Drill
Rd 4 - Step back two steps and then step off to the left
Rd 5 - Step back two steps and then step off to the right
Rd 6 - Step back two steps - step off to right, Step back two steps - step off to left

2 Minutes - Left Uppercut
2 Minutes - Right Uppercut
2 Minutes - Slip Jab - Right Uppercut
2 Minutes - Slip Cross - Left Uppercut

2 Minutes - Sparring Jab vs Uppercut
2 Minutes - Sparring Uppercut vs Jab

2 Minutes - Sparring Jab vs Hooks and Uppercuts
2 Minutes - Sparring Hooks and Uppercuts vs Jab

2 Minutes - Sparring Body Hooks and Uppercuts
2 Minutes - Sparring Body Hooks and Uppercuts

2 Minutes - Jab Sparring
2 Minutes - Jab Sparring

100 x Left Leg Kicks
100 x Right Leg Kicks

 

Round 1:
Step Right
Step Back
Step Left
Step Forward

Round 2:
Step Right-Right Uppercut-Left Hook
Step Back-Left Uppercut-Switch Knee
Step Left-Right Cross-Left Uppercut
Step Forward-Jab-Cross

Round 3:
Step Right-Step Right
Step Back-Step Back
Step Left-Step Back
Step Forward-Step Back

Round 4
Step Back-Step Back-Pivot off to your left

Round 5
Step Back-Step Back-Pivot off to your right

Round 6
Step Back-Step Back-Pivot off to your left-Step Back-Step Back-Pivot off to your right


Round 7
Step Back-Step Back-Hook as you Pivot off to your left-Step Back-Step Back-Pivot off to your right


Round 8
Step Back-Step Back-Hook as you Pivot off to your left-Step Back-Step Back-Pivot off to your right (you land in South Paw) and throw a left kick to the body

 

Long session tonight, 6:30pm until 10:10pm and it was all pretty intense stuff.

Stand Up Based
5 x 2 Minutes - Boxing Sparring
3 x 3 Minutes - Boxing Heavy Bag
4 x 1 Minutes - Power Boxing
5 x 30 Second - Punch Out Drills
6 x 30 Second - Kick Drills (3 Left, 3 Right)
3 x 3 Minutes - Heavy Bag Kicks (Leg and Body)

MMA Based
Shadow Boxing with Sprawls and Shoots
Sprawl 10 Punches, Sprawl 9 Punch... down to one
Sprawl 1 Punch, Sprawl 2 Punch... up to ten
Sprawl 10 Punch 1 Knee, Sprawl 9 Punch 2 Knee... up to Sprawl 1 Punch 10 Knee
4 Minutes of neck - plank bridges
3 Minutes of ab work - side to side touch, bicycle sit ups, leg raises (each 1 min)
3 Minutes of arm work - spiderman Press Ups, disco squat thrusts, backward roll into handstand (each 1 min)
30 Minutes technique work
5 x 4 Minutes - Jujitsu Sparring


MMA Stand Up Circuit
1.5 Minute - Hooks & Uppercuts
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - Straight Punches
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - Leg Kicks
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - Mid/Head-Kicks
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - G&P on Grapple Dummy
30 Second - G&P on Pad
30 Second - Rest