*at the old Tae Kwon Do facility beside Paezano's Pizza
ABOUT LEGACY
Legacy is where you
learn to defend yourself
with practical Muay Thai techniques using elbows, punches, kicks and
knees.
develop discipline,
character, and self-respect.
can test your courage by
competing in sanctioned bouts.
shed some pounds and reveal
that long awaited 6 pack!
"Classes
are as hard or as fun as you make it! No one is going to push you to
compete or force you to go to every class. Of course I will try to
bring the best out of every student while holding firm to the belief that
ultimately each person is responsible for their own choices."-Bao
A typical class
Skipping or jogging for warm-up.
Individual body based
exercises such as pushups, sit-ups, jumping jacks, burpees, etc. These
exercises are done one after another to promote and develop cardio
vascular strength.
Technical
training. Emphasis here will be on proper form and posture while
punching and kicking, sufficient breathing, and a proper mind state
throughout.
Members will pair up.
One will hold pads (thick protective cushions wrapped around their arms),
the other will wear 14-16 oz gloves (provided by gym or you can bring your
own). Here students will train the techniques taught in the technical
training phase on pads held by their partners.
Stretching and
breathing drills to finish off.
What to bring
t-shirt and shorts (training
will be conducted on bare feet).
a hydrating liquid.
your own additional training
equipment (we also provide the necessary equipments for classes if you
don't have any)
Spring is coming up here in Toronto. Maybe another month or 2? Either way, time to get ripped for the beach! haha. The question is what kind of workout and diet program I should go on. Still thinking about it, but definitely leaning towards tapering off the carbs, lowering salt intake, lots of water, and continuing to lift heavy but in lesser time.
It may take a few solid months to lose all this extra fat of my belly, but by taking the process slow I'll be able to maintain my hard earned muscle while reducing mainly fat.
My current weight is around 180lbs at 5'6. I'll make sure to update you guys on my next weigh-in.
Any athlete and soldier can tell you that proper feet care is such an important skill to have. A skill that can save you from having to take time off training in the future. Countless pivoting for kicks and punches can cause serious blisters on the ball of your feet. The constant 'rubbing' effect from pivoting causes friction on the feet. This is especially true if you are training where the flooring is made of undesired material. IE. cement, rubber, hardwood. In Thailand, I trained on some very questionable ground :P
What is a blister?
Blisters come from when the skin has been exposed to constant friction, rubbing, heat, or some sort of chemical. As a result, fluid accumulates between the upper and lower layer of the epidermis. The fluid acts as a cushion which prevents the lower layer skin from further damage. The process of recovery can take weeks depending on the severity of the blister. It can be a painful process, especially if you don't take proper procedures in caring for it as it can become infected.
My Experience with Blisters
Yes these are my feet summer 2010. Caused from constant rubbing of my feet in my overly large boots.
Over the years training muay thai and in the forces, I have learned a thing or 2 about preventing and treating blisters. Keep in mind two things before continuing below:
I. The best way to treat blisters is to prevent them in the first place! Read below.
II. Do not pop the blister for the the fluid acts as a protective barrier for the skin underneath. If you must, use a sanitize needle and create a small hole on the very edge of the blister to release the fluid. DO NOT REMOVE THE UPPER LAYER! Let it peel on its own. My Blister Kit - Preventing and Treating Blisters
1. 2nd Skin Dressing
Introduced to me by a friend, I must say this is my favorite method of treating blisters. It works exactly like its name, a moist gel sheet that acts as a 2nd layer of skin. I basically just put this on after training, wrap it good with tape, and pop my shoes on as per. You can also apply this directly on blisters and it will prevent the blister from getting worst.
2. Moleskin
Cheap, fast to apply, and works similarly to 2nd dressing, Moleskin is a dry piece of rubber like material that is placed over the desired area. Be sure when applying the moleskin on a blister that you only cover only the outer edges of the blister by cutting a hole in the center. The moleskin will reduce the blister's contact with its the surroundings.
3. Foot powder
For long runs in Thailand, I can honestly say "thank god I had foot powder!" Blisters develop faster when friction is met with sweat so word of advice, STAY DRY! Powder your feet, powder your socks, and powder the your shoes! 4. Socks
Chose socks that have a snug fit and do not absorb a lot of moisture. As moisture and friction is the perfect recipe for the development of blisters. Cotton socks absorb a lot of moisture so stay away from them. Do no wear worn or ripped socks. Personally I like doubling up my socks for ruck marches and long runs. As long as my feet is free from sweat, I really like the added cushioning from the socks. 5. Tighten Your Laces
Enough said. Make sure the shoe is of proper size for your feet and tie them up real good to prevent over movement of the feet inside. 6. Magic A & D
I have yet to use this but apparently Vitamin A and D ointment helps with healing, relieves pain, and reduces itching. Before applying the ointment, wash the area with soap and warm water.
7. Insoles
Investing in a pair of quality insoles is very important. Different insoles serve different purposes so make sure you read the label to make sure that you buy the right one. I use the gel padded insoles for ruck marching. Haven't had problems since.
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The above products can be found at Wal-Mart, local Pharmacy, Shoppers Drug Mart, Zellers, and other specialized stores. I hope the suggestions above are of some assistance to you! Remember not to hesitate to email me if you have any questions regarding anything. Peace out and thanks for visiting my blog!
Shadowboxing...An often overlooked and underrated tool.
A few of the benefits of shadow boxing are listed below:
Center of balance
Reflexes
Technique/form
Concentration/focus
Speed
Economy of motion
Relaxation
Flexibility
Shadowboxing is also the time to formulate fight tactics and strategies. It can can be done anywhere. Do it in front of the mirrors, in the showers, in your room, while you are walking, while you are running - be creative. It's just too easy and important to overlook.
Tips for Effective Shadowboxing
punch at eye level
use your hips and legs to generate power
always be aware of your center of balance, remain in fighting stance and always be grounded
keep your mind relaxed by feeling rather than thinking
repetition is the mother of all skill; chose a technique you would like to master and practice it until it becomes second nature
strive to improve your technique and form every time you throw a move; use a mirror to help you with this
be mindful of your breathing. Exhaling as you extract. Inhaling as you retract.
stay grounded and leveled
both feet should never leave the ground at once
be conscience of what, why and, how you are throwing your techniques
It is very easy to skip the shadowboxing component of training. I can understand that shadowboxing can get quite boring and repetitive. The way I deal with this is I try to spice it up by using rubber bands, small dumbbells, ankle weights, and playing with the temple and rhythm. I find music really helps me get into the mood as well.
Expect an instructional clip on shadowboxing in the near future. For now, enjoy this clip of Chris "Woodcutter" Greig.
I have trained at 2 gyms in Thailand, one being Kiatphontip Gym.Take this review for what it is worth.
Choosing a gym for my second trip to Thailand was not easy.There are many gyms in Thailand with renowned trainers and fighters that it took be sometime to decide.I wanted a taste of the best Thailand had to offer.I wanted to see and know how the best of Thailand fighters trained, and more importantly, I wanted to train alongside them.It was not by chance that I chose Bangkok
The gym is located on the outskirts of Bangkok where the air is clean and fresh, while far enough away from the noise and distractions of downtown.
Training at Kiatphontip
Do not expect anyone to hold your hands.Training is as “independent” as it gets here.Kiatphontip has a 2-1 distribution of Thais to foreigners, most with a respectable amount of bouts under their belt.Fighters like Samsamite, Yohan Yidon, Samingprai, and Rob Storey have or is currently training here.If you are a beginner, that’s OK too, the trainers will teach you the basics.If you do decide to train here, prepare mentally and physically for the long hours of training.The sessions are approximately 3 hours long in the morning, and 3 hours in the afternoon.Missing back to back sessions makes you feel like an outcast.There will be no sleeping in (unless you bring earplugs) as the rooms are located right by the ring and it can get quite noise early morning.
NOTE:Do yourself a favour upon arrival and ease yourself into the training.Give your body time to adjust and recuperate.The trainers here will not judge, as most have been to England and understands that it will take some time for the body to adapt from the traveling and change in time zones.
Morning sessions are very structured and focus on physical conditioning.The trainers literally spoon feed you through the workout.They can consist of burnouts (kicks and punches), hundreds of skip knees, multiple sets of push-ups and sit-ups and sets with free weights.The downside is that there is no pad work in the morning, only individual bag work.There is boxing sparring 3 times a week but only full Thai sparring once a week.Boxing sparring is done wearing 18ounce gloves-20ounce gloves and performed at 70%-80% power.Full Thai sparring focuses more on technique, but you can go as hard as you like so long as you and your partner have an understanding.
Here is a typical training day at Kiatphontip:
Morning – 6:00am: 8km run, 10min shadowboxing, 3-5 5min round bag work, 5min skip knees or 200 skip knees, 3min push kicks or 100 push kicks, 50 pull ups, 100 situps, group stretch routine
The training here would break the average man. Training at Kiatphontip equally blends aerobic based drills and anaerobic based exercises.You get the best of both worlds.However, it can be a little too much at times.I constantly had to remind myself that it was in my body’s best interest to take time off here and there.Remember that you are training with champs and former champs who have been training most of their lives.Listen to your body and train smart.As I said earlier, Kiatphontip only offered 1 full Thai Sparring session a week to foreigners.It would be nice if they offered a couple more per week. Overall I am not complaining. The training was what I expected: intense, long, painful, educational, tedious,.....professional.
Trainers
Liam – Liam is an expert at teaching technique and explaining the principles of fighting. He can adapt to your style by adjusting the pad-holding accordingly.He is excellent at blending all the weapons together and making them flow.He has good English
Mr. Suraphit Fairtex Gym – Puts Emphasis on power and strength. His pad sessions focus on basic s in a freestyle manner.He is very experienced at holding pads.He cannot speak English.
Mr. Surat – Mr. Surat has an “OCD” style of pad-holding! He likes to focus on a single weapon at a time.Expect to throw 15 elbows consecutively.His sessions can be intense if you take the initiative to push him and yourself.Mr Surat likes to mess around and have fun with his students.
Omnoi – Go to Omnoi for the clinch.Omnoi used to train at the #1 ranked clinching gym.His pad sessions are vigorous, strict, and revolve around the pure basics.He doesn’t just go with anybody.He is quite choosy of who he works with.
Mik – Kru Mik has a laid back style, focusing on technique.If you want to focus on relaxation, composure, or if you are a beginner, Kru Mik is the way to go.
Bao -Kru Bao focuses on tricks, deception, and relaxation.He has a very good outside style of fighting and teaches this very well.Graceful and manipulative are two other words that come to mind.Kru Bao puts a lot of love into his training and students.He also has excellent English.
Management and Care
Next to the experience of a lifetime that you will receive training with A-level fighters, it’s the excellent care and management provided by Rob and his wife.It really helped that both were excellent at speaking English.Not once did I have trouble getting around or finding things to do outside of training.It was either Rob or his wife that helped us find what we were looking for.They are familiar with the transportation system, things to do and see around Bangkok, and even if they didn’t know they would make an effort to find out for us.
Rob is an English Journalist who now resides in Thailand working as a Muay Thai journalist for Foreigners.He’s the man to go to for any Muay Thai related information.He can also get foreigners discounts to big stadiums such as Lumpinee and Rajadamnern.
If you are lucky like me, you may even get your fights photographed by Rob!
Accommodation / Food / Miscellaneous
Standard room layout with 1cabinet, 3 beds, no fridge, no tv, and can be quite tight with 3 people.Not the most luxurious of conditions but what do you expect?You are living and training like a Thai at Kiatphontip.There are 5-6 washrooms/showers shared among the fighters and staff.They are located just to the side of the accommodations.
I personally did not have any issues with the accommodation.It served its purpose.
Food is great. Breakfast is at 9 30am and dinner around 6 30pm. During holidays Mrs Ta prepares special dishes and/or orders in! Quite a treat!
There are two washing machines at the camp. A load costs 20 baht. Detergent costs 5 baht a bag. However you do have to hang dry your clothes. Doesn't take long at all with the heat and sun of Bangkok.
Competition Opportunities
There are fighters competing every week, if you want in, just ask.Mr. Pet and Rob will likely be the ones finding you a fight.Fights can be found for fighters of all skill levels.
Cost
1 Day – 2 training sessions, 2 meals, accommodation=> 800 Baht ($24 US)
You can also arrange to get picked up at the Airport!
...and yes They have Wi-Fi!
Things to DO
Foreigners go down to Salaya Road (short walk from gym) to enjoy some good eats.There is an extensive food selection, from burger joints, coffee/ice-cream shops, to authentic Thai food stands.Opens late as well.
Want to go for a dip!? The pool at the Mahidol University (Salaya Road) only costs 50 Baht ($1.75US). They even have an Olympic diving board (5 times higher than this one===>)!
Downtown Bangkok is about half hour away by taxi and costs a little over 200 Baht ($6 US).You can also take the bus from the Salaya Road (10min walk from the gym).Bus number 515 costs only 20 Baht (75 cents) and takes you to Victory Monument, which is in the heart of downtown.From there you can take the sky train to any major location in Bangkok.Speak to Rob for more information.
Thailand’s Wal-Mart is Tesco Lotus, and it is only a 100Baht ($3.00 US) taxi ride from the gym.Just tell the Taxi driver “Lotus Salaya” and he’ll understand.
Tips and Additional Info
·711 is 20min walk away from the gym
·There is a spare motorbike for foreigners
·The staff can drive you short distances
·Brings ear plugs (can be bought on Salaya Rd at the Pharmacies)
·Learn to use public transportation to save money
·Water bottles can be refilled in the kitchen with filtered water
·For the love of god, prepare your physically and mentally for running long D!
·Bring a laptop and lots of movies!
·You can use the gym’s gear but I recommend bringing your own gloves
