will start cross training in san shou early next year..that is if i will be allowed...but that doesnt mean ill forget NCK all together
Forget?, NCK goes hand in hand to become a good san shou fighter. The focusing, the timing, muscle coordination, footwork, power striking & the concentration.
You need to first set a goal for yourself lets:
1. start your goal, to expereince fighting in an amature san shou & be the champion.
2. schedule your training, minimum 3x a week at least two hours & 30 min, if you can train 5x a week much better.
3. keep yourself focus & motivated & one way is to watch san shou matches as often as possible, psych it in your mind, analyse the fighters, imagine yourself fighting & what technique you'll be doing. Know the rules specially how to score points.
Now lets go to training, lets assume you have only 3x week to train Tue, Thur & Sat.
A). budget your time, you need at least to have 6-7 hour sleep if you can get 8 hours much better. If you can get a 15 min nap match better. Lets assume you start work at 8:00 am - 6:00 pm Monday - Saturday. so this mean you can train 7:00 pm - 9:30 pm. 9: 45 pm dinner after training rest before bedtime 11:00 pm. Donot overeat watch your diet.
Endurance & stamina is very important, without those you'll have dificulty staying focus fighting as well as have a hard time executing techniques.
B). You need to have power = punch & kick that your opponent can feel it or stun him.
Stamina & endurance = to have the ability to execute your techniques with accuracy & keep your opponent off balance.
Technique = accuracy, reflexes & timing.
Now how to accomplishe those base on 3x a week training:
TUESDAY. start all training with joint rotations, neck, shoulder, hip, knees & ankles 20x each & stretching 15 min
Forms to develop your breathing control, focusing, muscle conditioning & energy utilisation. Sam chien, tien te chien, sam chien sip di, pah kat, song sui, di tsat, chong hap kun & tim taoh. Try doing three consecutive forms non stop in full power & proper execution like proper stance, proper striking, blocking & power this will help develop your endurance & stamina. Going 3 non stop forms ( di sip kun, pah kat & song sui ) = 3 minute which is the equivalent of one round. BUT REMEMBER DO THE FORMS IN FULL POWER EXECUTE THEM WITH A MIND SET OF AN IMAGINARY OPPONENT IN FRONT OF YOU, do it with emotion.
Do the forms for 30 min. Take 1 min rest in between. Mix your forms up, example: 1. di sip kun, sam chien sip di & pah kat, 2. song sui, di stat & tim taoh, 3. chong hap kun, song sui & di stat.. so fort & so on.
2. Technique drill 15 min:
a). leg grab front kick, side kick & round house sweep takedown.
b) . defense counter attack drill, keep hands up or use the sam chien hi & low guard. Hi guard to be ready against head attack low guard against low attack. Round house go for the legs follow up with punch to head, kick foward lean foward put weight in front so that you'll be able to counter a possible leg grab.
Drill & condition yourself not to hesitate in executing techniques. Donot hold back, kick punch, punch kick. Donot worry if you cannot kick hi to head concentrate on leg attacks, sweeping, tripping & round house kick the thigh inside & outside of the thigh, keep knees bended.
3. bag work; front kick, side kick & round house kick. 20 min. Punching 1-2 combination left & right or right & left. 20 min. Do it in sets 5 min each set with 30 or 45 sec. break in between. Combo strike kick punch clinch takedown ( hipthrow ). 15 min.
4. body conditioning workouts, seat ups, push ups, squatting, stretching = 30 min
15 min warm up
30 min forms
15 min drill
55 min bag work
30 min work outs
5 min cool down
Thursday:
30 min workouts, stretching, push ups, seat ups, squatting, jumping & etc,
30 min sparing
30 min technique drill
30 min forms
15 min pad work
15 min cool down
Saturday:
30 min work outs
30 forms
15 min form set sparings
50 min bag work, kicking, punching & combo kick & punch
20 min technique drill
10 min cool down
If you have Sunday morning spare time to jog & run & do some work outs for about 1 1/2 hour it will also help.
But what we want to remember is to develop technique execution without hesitation, imagine you are fighting " chaow huan" ;D
Do all that plus whatever you can add to make yourself better for about a year & you'll be eady to "rock"
I know that it takes a lot of determination to self train like that if you can have somebody push you or help you train you'll develop a lot better & faster.
Remember you'er doing this for yourself to achieve something great & to have something to treasure & be proud of & can talk about when you retire.