65 lines
2.8 KiB
Markdown
65 lines
2.8 KiB
Markdown
---
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date: 2024-10-25T12:16:45.000Z
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draft: false
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tags:
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- kick
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- punches
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- solo
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- punching bag
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title: Thai Boxing Session with Punching Bag (1 to 1.5 hours)
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summary: This 1 to 1.5-hour Thai boxing session with a punching bag combines technique, power, and cardio, ideal for practicing combinations and building endurance solo.
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author:
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- Anomyme
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---
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## 1. Warm-Up (10-15 min)
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- **Jump Rope**: 3 minutes to warm up the cardio and improve coordination.
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- **Thai Shadow Boxing**: 5 minutes practicing basic movements (straights, hooks, uppercuts, low kicks, knees, and elbows).
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- **Dynamic Stretching**: 3 minutes, focusing on legs, hips, and shoulders.
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---
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## 2. Bag Technique Work (20-30 min)
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**Pace**: 3 minutes of work / 1 minute of rest per round
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- **Round 1**: Low kicks, alternating left and right. Focus on balance and consistent power.
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- **Round 2**: Straight knees, alternating between left and right to develop power and hip extension.
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- **Round 3**: Punch-elbow combination (example: jab - cross - front elbow - rear elbow). Focus on accuracy and fluidity.
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- **Round 4**: Punch + kick combination (e.g., jab - cross - low kick, or jab - cross - middle kick). Work on timing between each strike.
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- **Round 5**: Middle kicks, alternating left and right. Work on speed and strength.
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- **Round 6**: Free combination of punches, knees, and elbows. Vary the combinations, focusing on fluidity and aggressiveness.
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---
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## 3. Power and Cardio Work (20-25 min)
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- **Bag Tabata (4 min)**: 20 seconds of powerful, rapid strikes on the bag (free combinations of punches and kicks), followed by 10 seconds of rest. Repeat for 8 cycles.
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- **Power Combinations**: 3 rounds of 3 minutes, alternating between 30 seconds of explosive strikes (full power) and 30 seconds of active recovery (shadow boxing).
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- **Endurance Work**: 2 rounds of 3 minutes, continuous striking with moderate intensity, ending each round with 30 seconds of powerful strikes without interruption.
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---
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## 4. Footwork and Evasion (10-15 min)
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- **Movement Around the Bag**: Move around the bag, changing angles, simulating dodges, and maintaining a high guard.
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- **Evasion and Response**: 3 rounds of 2 minutes, practicing typical Thai boxing evasions (light movements, retreats, and small jumps) and responding with a punch, elbow, or knee after each dodge.
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---
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## 5. Finisher and Core Work (10 min)
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- **Knees to the Bag**: 3 rounds of 1 minute, bringing the knees up continuously as fast as possible.
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- **Push Kicks**: 3 sets of 15 repetitions per leg to build power and balance.
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- **Core and Stability**:
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- 1 minute front plank.
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- 1 minute side plank (30 seconds each side).
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- 30 seconds of slow knee strikes to practice control.
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---
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## 6. Cool Down and Stretching (5-10 min)
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Focus on stretching the legs, hips, shoulders, and arms. Take time to release the muscles used to avoid soreness.
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