SPCS autumn term lesson 3

Okay last week, piers came in early and got on the pads. This was great as it got the others interested in boxing . I then took them individually on the pads which they loved. So in that vein I would like to continue the boxing.

Striking...
1. Introduce overhand right, right hooks and upper cuts to 3 punch combos.
2. Teep push kick

Wrestling
1. Countering the double leg
...Duh
...uh thigh block
... Sprawl

BJJ
1. Re guard from side control
2. Kimura

SPCS Autumn term Lesson 2

Having tried to get all 4 disciplines into last weeks session I realise this is quite difficult. So think I will reduce it to 3 as then I have 20 mins for each section.

I am going to merge Muay Thai and Boxing together as the kids "don't like" / struggle with boxing especially since some are so young and struggle with co-ordination.

This weeks lesson plan is going to cover

1. discipline /the 2 strikes

2. Striking.

• Go through the 6 punches 
• 2 basic combos (123 and 232)
• Teep and Te
• Padwork

3. Wrestling

• Double leg tackle
• Double leg defence

4. BJJ

• passing guard
• Discipline /Tapping
• Americana with heel
• bench press
• Americana defence trap and roll

BJJ Rolling with Punches

Danny and I were practicing some Stage 1-5 and offense off our backs. heres what I learnt...

When mounted and opp postures up,get them back down with knee(s) to back. Bodylock and press head to belly to avoid shots,  use feet to slide north (you don't really need to grab the shoulders like Gracie's). Then trap and roll, bench press or knee elbow.

When in guard and opp postures up use legs to get them back down (defensive) OR throw legs up so calves are resting around their shoulders to setup triangles or Arm bars (offensive).

Stage 1.  look for proactive Kimuras/Guillotines/Sweeps and Triangles / Lock up over under

Stage 2. throw legs up for reactive triangles and Armbars / use knee catches

Stage 3. throw legs up for reactive triangles and Armbars / use knee chest block OR Kick out

Stage 4. Knee block Take down / Drop into Stage 1

Stage 5. up kicks.

MMA Take Down Concerns

I have not practised any takedowns recently due to concentrating so much on BJJ with Dan as we train outside so need to get as much BJJ in before the weather gets too wet.

While the weather continues to hold I imagine this will continue with this arrangement as although we won't be able to practice the slam in the wet we will be able to practice the set ups and lifts which is what most concerns me.

To ease this concern I figure if I put some tudy in before we start back on the wrestling I feel a bit better about the situation...

What I want is a set of high probability takedowns for each situation
1. From Shooting range = Doubles, Singles, High Crotch
2. Clinch Over/Unders = Doubles, Singles, High Crotch and Back Trip/Cast.
3. Clinch Collar/Elbow = Knee pick, Ankle Pick
4. Clinch Double Unders = Doubles, Body Lock, Trip, Fall.

As far as i can see all there is to learn are and IM GOING TO RESEARCH ONE EACH DAY.
1. Doubles: Tackle, Slam, Corner, Trip. (From Standing and Knee)
2. Singles: Crank, Crank and Trip, Crank w Hip,
3. High Crotch:
4. Knee/Ankle Picks
5.DUH

Simon Spar 120914 (get off the Centre Line)

Going to do what we've been working on after 4 punch to 1 punch drill as warm up.

• Basically looking for holes if on the front foot or squaring up. 
• Looking to draw them in if on the back foot with a wide guard.
• And if they're being a bit tasty on the back foot drawing their attack onto a closed guard and exploding.

Post session summary:
Si sparred well. Needs to get eye level on 4 punch drill but on sparring all of the technique we have been practising he did well. He utilised that half cover guard which setups up his left upper cut /blindside jab which was very effective. For me the smaller/forward boxer he definitely got the better of me towards the end due to threatening this punch, it really shut down my options. I certainly lost basic technique particularly looking at the chin and slightly less so getting my shoulders up when driving in.

Personally I can really only think of two things to do against this.
1. Get my basics down , look at the chin and shoulders up , particularly when going forward.

2. (Alternate)Remain on the centre line, trap his left arm  with my right hand and punch with my own left.

3. (preferred) Get off the centre line and trajectory of the punch. Ie step right and throw something over the top of the left hand, or should he lift it, under and up. In practice on the bag I find lunging right off the centre line setups up the right UC or OH. While lunging left sets up the left hook or UC.

4. Both of us needed to let our hands go / throw combos!

Wrestling For Fighting Notes and Ideas

I diligently started this book from the beginning and planned to work through it to the end. However I recently started on traditional single leg takedowns (head inside/on torso) and am of the opinion these probably aren't that great for MMA or NHB. They simply expose the head to much for strikes and actually Mark Hatmakers singles with his head outside the torso actually look far safer.

So I have decided as I have now finished the basic takedown section to skip "tie ups" and move to the "sprawl and single leg defence" to finish the section. Then Learn Mark Hatmakers singles...

Then recommence reading Wrestling for Fighting back to front. From the section titled "wrestling for fighting" which is probably what I'm most interested in , followed by "Greco" most of which i think ill love given the contents page and finish with all the "tie ups" from the "freestyle" section that I'll have skipped.

SPCS lesson for 110914

Discipline: Strike system and how to earn them.

Boxing: Punches and blocks with partners
Straights and parries
Hooks and covers
Upper cuts and covers

Muay Thai: basic kicks , blocks, clinch
Leg kicks and knee block
Mid kick and knee block
Head kick and forearm , palm block.
Head clinch leg knee, body knee, head knee

Wrestling
Greco-roman pummeling fight for DUH then DL
Slide by to DL

BJJ
Passing guard-
Trap and roll
Knee elbow

SPCS lesson plan for 2014-15

DISCIPLINE
I need to instill more discipline so that everyone including me has fun.

I will do this with a 2 strike policy.
1. Strike one your benched, where you cannot take part in the class or speak (5 mins)
2. Strike two should you miss behave again or on the bench your out until the next class.

How to get a strike: basically anything that holds up everyone else's learning/disrupts the flow of the class.

Should someone arrive late they may join but will wait on the bench until I am free.

LESSON PLAN
Try and do 15 mins of each discipline /30mins striking and 30mins grappling. Boxing, Muay Thai, Wrestling and BJJ. Swapping which we start with each week.

UFC FN 50

Lauzon Chiesa. Joe was smaller fighter which was quite surprising. First round was not beautiful but effective amazing back mount defence from both. Chiesa got Joe down in the first round and landed on his back. Joe initially defended the hooks by blocking the first leg he tried to swing around by lifting his hips and legs in the air and grabbing it with his hand also squeezing his knee and elbow together. When Chiesa eventually got his first hook in Joe defended the second by first walking his foot over it and then sliding his butt out after it where he was able to over into half guard top position.

Chiesa escaped a stretched out back mount by waiting for Joe to strike. this enabled him to get his butt up and turn his back towards the fence. He then fought Joe's arms and used a kind of cross face cover to slow him down.but it was actually Joe who gave up his hooks to allow Chiesa to escape.

In the second round Joe managed to come in a flurry and get a single Thai hold and dirty boxed and kneed for the stoppage due to a huge cut. His plan was "stay out side, get him to come forward and then rush in, he's so much longer than me for to want to deal with his length anymore than I had to.

Mitrione KO'd Lewis with a lead right (from south paw) and turning it into a forearm smash after connection. Mainly landed due to Lewis throwing a counter OHR simultaneously without his left guard up.

Rockwell Overeem. Overeem was a real technition landing stomp wing chun kicks to Rockwell's lead knee and switching to southpaw to land right knees to the liver. Rockwell however stuck doggedly to his game plan unphased by the attacks with an air of confidence and persistence. And kept reading Overreem and caught him with a right uc when he telegraphed a takedown attempt. And later landing an OHR while slipping a jab which ended the fight. Rockwell said this is the result of what happens when you believe in yourself. Its something I've been working on on its really just that was me being confident from the last round in my last fight I came alive and that has stayed with me through this training camp, I got in here and I knew who I am, I wasn't worried about what he was going to do I knew what I was going to do and you can see the results.

Boxing Strategy

In combat there are 4 types of attacks

1. Hit where the hole is. SDA / single direct attack.
2. Combination. When there is no hole throw a combination to force one.
3. Counter/Being second. Drawing.
4. Trapping. A martial arts technique not worth trying against a decent striker. So will not be mentioned any further.

All 3 of these attacks can be used on the front or back foot the only difference in technique being when countering, which changes for the front foot and back foot fighter.

When countering on the back foot one wants to get their hands out of there way/vision so that they have an easier time of seeing the attack coming and therefore easier time deflecting it and countering. The mindset to instill in this position is to shut your attacker down asap! Which is done by only allowing one punch and instantly countering.

On the front foot however an entirely different technique and mindset must be implemented. As you are moving directly onto you opponent and their attacks you have far less space and time to react to his attacks therefore a shell like guard must be implemented to guard against these harder to see and react to attacks. The mindset must be one of acceptance, patience and persistence. Acceptance that you will be hit by multiple punches (should be blocked by guard), patience to wait for a break in the oncoming attack to mount your own and persistence to keep repeating the exercise until you land as it can take a while to fine tune your range and reaction time.

UFC FN 49

Thales Leites was the smaller fighter but won by throwing an overhand right and slipping with it around a counter R uppercut.

Mein finished Pile with beautiful boxing angles. Noticed opp was dropping right hand particularly when jabbed or feinted Rolled into a 323 for the TKO. Nb Mein said a key to first round success was not over committing on punches letting feet go or jumping into left hooks as this would have allowed takedowns. keeping range, finding spot and aiming for throat nice and low.

Ben Saunders utilised a fantastic rubber guard similar to a triangle finish but around both arms and across back neck, opp managed to sneak out the back but due to the hold position landed in an omoplata setup which eventually got the tap.

Henderson Dos Anjos. Dos anjos stuck to game plan pressured him back. Started to find a home for his rear hand and that was the key to this fight. His stance was long to enable kicking but to counteract the effect this had on his rear hand he held it in front of his face so it was nearer to its target and this easier to land. He could have been countered by lead hooks but that was the price he had to pay and he was quite good at getting his covers up. He also used a flying knee to mix things up that was the initial softening up tool.

UFC 177 Notes

Mederious / Jackson fight: Crisp lead hand combos odd choke:
 not overly impressed with that much of it.  The leech (jackson) closed the distance from a squated position with a 1H, 1H, 2H,2H to setup a double leg which ultimately failed but still effective. Issue throughout hole fight was his poor technique when coming in meaning he was tagged a lot. issues shoulders low , chin high... Mederious was very effective with his lead hand (left) plenty of jab to hook combos, also finish fight with a rare reverse guilotine choke but this mainly because Mederous got it on when standing and Jackson turned his back to him in this position.

Ferreira Nijem: Amazing ground game very active hips,  very active on upper back spins, getting legs up and feet in face. tying up head and arm control and filling any gaps with knees.
Nijem poor technique when coming and getting tagged a lot and eventually ended the fight.

Coheaa Bezzler:  Coeeaa was very good at staying calm and nullifying submission attempts when stuck in them, slow working out of a n arm bar

Ferguson Castillo:
Ferguson great striking skills, Leading attacks with leg kicks but with his boxing being on the front foot but being second by utilizing full cover then exploding. Also when on his back Ferguson was very active, fast hips, getting back to guard, and plenty of striking elbows etc.

Ross Pearson Gray Maynard

Thought both could have thrown more combinations rather than singles. Ross landed a beautiful short right hand as a reaction to Gray driving in with a jab (nb Ross and Gray are the same height so, so this might be difficult to land on a taller op) Then continued with a combo that dropped Gray then GNP finished the fight.

Matt Brown FO interview

Its not about being great, its about being great when it counts... The window is small.. The time inside the octagon, you are talking about maybe two hours. That's what counts.

Mindset
You have to constantly evolve. You see guys all the time who don't evolve and the sport starts to pass them by.

MB uses motivational notes
It is , just simply positive reinforcement... Its so easy to forgot what's actually happening. Its so easy to forget you're fighting one of the best guys in the world... So that keeps it fresh in my mind and reminds me what it's all about.

Fighting
It (was/ is) all about action and reaction at each and every moment. If he puts his hands on me here then I need to put mine here. Just taking care of business every second of the fight....
Its not about breaking you opponent down mentally... The conscious effort I'd to focus completely on each moment. Each second of the fight is what counts. That's my fighting style .each second is important. When I fight like that Im able to perform much better. If I'm thinking about outcomes or plans for the next round, well, there might not be a next round
You need the mentality to live every moment like its your last, because in a fight it can be. The mentality bus not about breaking someone , that's just the result of what's happening during each second of the fight.

Money
More money more problems, no biggie was wrong...its not more money , more problems. Its more money, more decisions

Boxing Defense

There appear to be 3 main blocks for the head.
1. The Cover (hooks and uppercuts)
2. The Parry (straights down centre)
3. The Pillar (straights off centre)

This is because there are 3 main head targets
1. Centre line
2. Left side
3. Right side

For the body one must combine the following for effective defence.
1. The Forearm (the deflector)
2. The Pinch ( To reduce the target area)
3. The Level Change (to remove target area)

UFC FN 47 Lawler Brown

1st Fight: Green/Thompson: Both Thompson and Green standing tall looking to strike which is exactly what they did. Green applied pressure and octagon control and scored significantly more than Thompson according the the punch counter. I must admit I didn't see all these shots however I certainly saw that almost all of Thompson's counters came up short in each exchange which reflects this. This no doubt was due to him being the smaller fighter and his insistence on leading his counter with his right (rear hand) rather than his left (lead hand) and throwing single or 2 shot combos rather than 3s and 4s. Green won by split decision because he was in Thompson's home town, feel he could have upped his work rate too though (and his corner agreed).

2nd Fight: Guida/Bermudez.Very active first round. plenty of head movement particulary ducks (feinting takdowns) and displays of all MMA (striking, wrestling, BJJ) particulary by Bermudez who strung combinations (12rear leg kick) together very early on hitting head to body, combining kicks and pressing attacks often into the clinch in which he utilised the knees to the body and head, he also constantly advanced his position. He also stuffed some takedown attempts in a standing position and locked in an in arm guilotine as control to throw more knees. single escape/ high crotch, get balance then twist knee and hip away from hold sharply.

3rd Fight: Johnson/Noguara. Not much to say. both stood tall looking to box withhigh hands, both extending lead hand to setup rear power shot. However Johnson applied forward pressure, had a longer reach and was First to land this shot cleanly which rocked Little Nog. He then went in and dirty boxed for the stoppage, in particular 3 right uppercuts in this position did most of the damage.

4th Fight: Lawler/Brown. A brawler fest with high quality technique, multiple combos to head and body by both Both using lead hand to measure distance and setup rear hand combos., good wrestling and BJJ particularly by Brown who completely stuffed Lawler's top postion when on the ground and dominated much of the clinch with his MT technique. However this suited his longer limbs. He was particularly effective at elbows, when he missed a right hand he would turn over the the right elbow.  Lawler throw some great body kicks in his SP stance. I hate to say it but I think Brown might actually have won this in terms of strikes landed but at the end Lawler was practically untouched and Brown a bloody mess. Will have to watch again. 

Robbie Lawler FO interview

I found a few lines he said very informative...

"I'm not necessarily going in there to break his will or break his mind. I'm going out there to do what I do best,  which is work on my skills, be sharp and being fast to react. And then anything else kind of takes care of itself"

After that I'm just going to worry about getting myself in shape, getting my mind right and working on all the skills that are going to make me the best in the world

(Does he think he has better skills than his opponent then?)

No. i don't really look at it that way , i think he has all the skills , all the techniques, its just about whose going to be able to utilise them (their skills) best. thats all im concentrating on right now..

im not even worried about what he brings to the table as much as what i want to bring to the table. pretty much 95% of my camp is in my head"

(Training has been) "maintainence...basically im strengthening all my connector muscles so everyting kind of comes together, making sure everything is tight and strong... i do alot to take care of my body, and one critical thing i do a lot now is I listen to my body, and sometimes I need a break. sometimes a day off or a really light day is better than a hard day, so i can keep getting better... and thats the key for me (is): I want to get better every day".


(Psychology) I don't let the small things bother me... it just makes life easier to concentrate on the things you can control... the things that just don't really matter  i dont spend any time thinking about. i just take the thinking out of it as much as possible and just go with my heart... i block everything out and concentrate on the task at hand".... 

There is no forever. there is only today and competeing and improving everyday. the rest, as I say, will take care of itself...Why would i look back, why would i look too far forward? my mindset is now. my mind set is focused on winning (the next exchange/fight) against Matt Brown.

UFC FN Dublin

Gunnar Nelson
Was setting up the right by extending his left hand constantly as a measure. Thought he could have thrown more shots after the right though. Finished Cummins by fighting off a single leg, turning it into a guillotine, then dropping to knees to bring fight to the ground, took the back, locked in a body triangle,  softened up with punches and finished with a RNC.

Connor McGregor
Was keeping a lot of pressure on when standing and advancing position when on the ground. He hurt Brandao 30 secs from the end with a series of left hands (rear hand) to the side of the head around the temple while Brandao was stepping left , away from the punch, lessening the power but creating an easier angle to the side of head / the temple. This wobbled him and when he dropped to a knee the finish was a TKO from GNP.

• stuff a single with a guillotine
• use a standing guillotine to advance fight to ground.
• MAYBE something to incorporate, setting right hands as an orthodox, by pushing opponent to there right (my left).
• Thinking on this a little more, the classic setup for a right hand is sending them onto it (stepping left so they circle onto it) and the left hook setup is stepping to the right. However the making them circle right will setup a left hook down the middle and a OHR around the side.  While stepping left (depending on their angle) will setup a right hand down the centre or to the side and left down the centre or a left hook the the side. I guess ultimately circling right or left can setup either hands, the key is to stay observant.  

Combo drills

4 punch drill. Go for observation and creativity over speed and power. Hit where the hole in the guard is!(head?body?left? Centre? Right?) Don't worry if there isn't a hole on the first punch this is standard, holes will emerge after the first punch when they have reacted/moved to your initial shot.... Then reduce the 4 punches to 3 then 2 and eventually 1, as you reduce the length of the combo this will work more your speed and reactions.

Sparring Fundamentals + Basic Strategy

Sparring "Fundamentals" means working on five main things.
1. Protect Chin = Stance+Pace.  Feet wider than shoulders, chin down, layback so you can see,  protect chin =  lift lead shoulder to protect chin on that side, lift rear hand, run thumb along jaw bone to protect the other side,  lift lead hand to centre to protect butt of chin. Pace between lead and rear foot to keep fluid.

2. Get Eye level or lower to ensure your reach is at it's maximum and chin is protected.
3. Observation= chin / centre line pro-actively focusing on your target and their centre will ensure you stay offensive and see all attacks. "when/where can I hit them".
4. Aim: Use lead hand to  gauge range .  Be it on the front or back foot this will massively aid your ability to  hitt without overcommitting.  

5. Get Shoulders through on all punches. To protect your chin and make your punches harder.

When it gets easy to not get hit and harder to find shots you are both working your fundamentals better. Move on to

Basic Boxing Strategy: 

1. Combinations to try and create wholes. Use 2s and 3s initially, remember to punch where the whole in the guard is. Head? Body? Left? Centre? Or Right? (this is why its so important to be observant when drilling the "four punch drill"). Then as you get the better of them increase combos to 3s, 4s and more..

Note: as much as possible try to be in the moment and punch where the hole is. But you may have a couple of go-to combos if flustered.
131(final jab landing down the centre after left hook moving their guard),
123 (the left hook landing around the back of the ear after jab and right bring guard foward)
125 (the left uppercut landing up the middle when jab and right widen the guard a little
112 (the right hand landing on the left side of the face where the jabs have cleared the guard)
223/5 (the left hook/UC landing down the centre after the righthands widening the left guard.

2. Hit where the hole is Head or Body (left/centre/right?)

Wrestling taking the back from Sprawl

Wrestling
Stuff a double leg, with double unders initially then Place chest on top of their back, sprawl lead leg back and drop to knees. This will turtle them up making it easy to take their back....

Striking Practice With Dan

Today we practised MT roundhouses and Boxing.

Muay Thai:
Practised 180 hip turns (leading with rear hip and as it passes your lead leg transferring weight to the ball on your supporting leg)
Then practised 360 hip turns (same technique only turning through 360 degrees).
Finally practised leg, mid and head kicks with blocks,
OBS:  kicking with inside of shin is far less painful than turning foot all the way over. this is likely because you are landing on the larger tibia bone.

Boxing:
did lots of sparring drill specifically 4 shot drill then reducing it down to 1 shot each.  this was great for working and emphasising fundamentals.  1. Looking at chin. 2. getting eye level (or lower) and 3.  getting shoulders through on punches. the 4 shot drill is great for working  your own combos and defending a plethora of shots.  1  shot drill is great sharpening shoulders and reactions as it is so unforgiving.

Then we sparred the fundamentals (no centre line strategy).    1. Looking at chin. 2. getting eye level (or lower) and 3.  getting shoulders through on punches.
OBS: when only sparring fundamentals the only way to get a shot through is to either be more fundamentally correct than your opponent or throw multiple shots. 
NB: Fundamental Sparring is working only 1. Looking at chin. 2. getting eye level (or lower) and 3.  getting shoulders through on punches.(no centre line strategy).

Solo Striking Practice

Was practising my MT and Boxing today. Recorded it might upload if I can figure out how to.

Muay Thai
My roundhouses need a tighter guard and more pivot on the ball of my foot.

Boxing
Tried out the "front foot angles" I noticed in ufc 175.
Tried out the following...DOES IT WORK IN REALITY?! (NEED TO SPAR IT)
1.Step laterally left off centre line then diagonally back in to it and lead with left hook.
2. Step laterally RIGHT off centre line then diagonally back in to it and lead with OHR.

Dan Clinch Workout

MUAY THAI
Collar Tie Pummelling: Thai Bump&Pop - insert hand (uppercut elbow with hip into their chest /armpit) then slam inner elbow into jaw. Thai Snake ensure you slap not push elbow out of way. 

Defending Collar Tie: When in collar tie elbow quad and rip to body until you can duck under escape... 

WRESTLING
Wrestling Offense: don't be scared to manoeuvre their arms for duckunders slidebys and slide arounds. Whizzers are good setups too.

Wrestling Defense: Stuff takedowns by getting under hooks, blocking inner thigh/knee, dropping level even to knees if needed.

UFC175: Lateral Foot Movement Setting up Shots when Boxing

UFC 175 rob font ko (1.13.25) stepped lateral L (l-r) lateral R (r-l, back to centre line), drive straight in 12.

Dan Ground Work

Escapes: Trap and roll pull hard on trapped foot for more leverage. Heel hook foot across when knee elbow fails.

Control: Knee on belly good for controlling larger op, side control good for sub's on larger op. Armbar from bottom hold arm and use other hand to man handle ops neck to ease turn.

Elbows in The Clinch

Find that pressing an upright hand , specifically finger into face clears enough to land the elbow rather than the forearm. 

Sparring with Si and Ben Notes

Si's and Ben are both settling down on the back foot and looking for counters and getting them too.

Need to ensure my fundamentals are correct (not lazy) on entries.
1. get shoulders through on every punch for more protection from counters
and
2.  With Si as he's taller, adapt guard on left hand leads from chin to temple area to avoid his reaction Jab.
3. Also incorporating a little head movement might help BUT remember "don't move head to evade punches, move head to look for shots of your own!".

Wrestling take downs

Double leg BJJ: hit the hips and back of knees ,  head down to drive opp straight to matt
Double leg Greco Roman:  hit the belly and grab back of hamstrings,  head up to drive opp up for slam, or pivot around head for side slam and control.
Heavy opp Double to Side control: hit hips and bang lead knee,  step rear leg through to side ,  staying in low base trap ops lead knee  and block his rear for side control  drop.

Single Leg:  hit hip/ inner thigh, inside hand back of knee,  outside hand heel. Crank leg up , head down and tight on leg to avoid guillotine  choke.  finish by cranking high and pushing shoulder into inner thigh , or use lead leg to trip their rear leg.

Knee Block: Get dominant position.  (get head under theirs,  bend knees,  so hips lower than theirs,  thrust hips/ lead leg forward into their lead leg to straighten it). bend to outside,  block front side of knee joint and push them over the block.   

Boxing : Reaction and counter punching

The two main things you need to do when on the back foot are...
1. remain assertive (don't become defensive):  by focusing on the chin by saying "chin" especially when hit.
2.  Layback;  to give you more space to execute your attack.

Strategies:
1.  stay on the centre line use long rhythm and covers to nullify attack until you have a good countering opportunity.
2.  offset the centre line.  you must not walk in circles or you will walk into a right or left hook.  however taking 1 1/2 steps either way of the centre line and then maintaining this offset will enable the looping jab and slip and rip right uppercut.

Boxing: Being First / The Aggessor (Explore all angles, poker face when you see an opportunity to enable an inch in)

The saying "be first" is very confusing in boxing as from my own personal experience it requires a lot of patience.

ultimately one need to maintain a poker face as if you rush in from a static position when you see an opportunity this will clue up your opponent to the fact that you have seen an entry.  They may not know where there mistake is but they will react by either running away or putting up full cover.

The most simple and effective way to be first / the aggressor is to pace and aim, when you see an opening,  lay back (poker face and optical illison) so that you can inch in without your opponent cottoning on. then when in range drive or lunge.

Being first requires patience and pro activity.  If you simple wait static for your opponent to make a mistake you will be waiting a long time.  so we must incorporate some lateral movement of the head,  not to evade punches but to examine every angle available to you to attack to ensure you are not missing any potential opportunities.

I guess like I keep saying focusing on the hitting the chin hunting for it a little is the best mindset whether on the front or back foot. 

Better Sleep

I have always had trouble sleeping due to "Monkey Brain". By which I mean  not being able to switch off, constantly going over the things that I have done today or want to do tomorrow.  I almost have no control over it.

My sleep has recently improved dramatically due to a few things.
1.  In bed saying to myself when I'm about to go to sleep (after reading) "there is nothing I can do now that I can't do better with a good night's sleep".
2. On closing my eyes slowing and deepening my breathing.  Also adding a hum on the outward breath I find soothing and relaxing.
3. With my eyes closed I focus on the peripheral left and right of my vision.  This seems to take the strain off around my temples which is also relaxing.
4. I allow my mind to drift and don't fight or hold onto images or sounds it creates I just allow them to be there until they move on by themselves. I don't however think or analyze this is not conducive to sleep.

Other things I do to help sleep, I have however been doing these for a while.
1.  going for a walk in the evening to "wrap everything up" mentally.
2.  If I get a repetitive thought I cannot let go of.  Getting up and writing it down so can let go of it tonight and work on it in the morning.  In extreme cases if the thoughts or issues are stressful (very rare) getting up and doing a little work on it IE creating a plan of action for tomorrow can alleviate quite a lot of stress.

Boxing Head Movement Drill

I often do a four punch drill with my partner to practice correct forearm blocks. I was thinking I could do a very similar drill for them to begin to learn head movement.

Ie Laybacks, slips, rolls and ducks

How to manuver around punches....
1/5/7 = Layback and slip slightly right
2/6 = Layback and slip slightly left
3 = roll right into layed back right position
4 = roll left into Layback left left position
8 = Layback and duck right

UPDATE: 070514. Actually just laying back is the most effective head movement defends and incorporating leans or rolls left or right to these laybacks when required.

Notes on execution from my own experience...
Lead power hands ie 2,3,4,5,6 are usually easiest to forearm block and if a combination ensues staying true to this method will be easier than changing to head movement as ones weight is forward and oit is awkward to change to to a long rhythm from a short one.
However lead jabs are often easier to Layback and if a combination  Ensues it is often easier to continue using head movement. This is because ones weight is back and so the wind up/velocity of the opponents punches if hit back there will be stronger and this effects ones braveness to stand solid and take the shot and also it is not easy to change from a long to short rhythm in the beast of battle.

Sparring with Simon

Trained and sparred Si today. Talked about the basic strategy I was thinking about yesterday. Circling away from opponents power hand. Taking their most prevalent hand away from them. Ie if they are popping loads of jabs (in orthodox), strat throwing lead right hands to force them to use it as guard instead. Obviously via versa if lots of lead rights.

Driving in with a left straight if 2 steps away.

Working secondary entries when one step away.
Low guard and loose = OHR
Low guard and tight = hi five, 1,2.
High guard and loose = lead 6
High guard and tight = 1b, 6h

Drills
4 shot body and UC's
4shot drill to head w UC's

Sparring
Jab sparring
Right hand sparring
Left and right sparring

Notes: keeping high tight guard (wand style) and keeping extended my lead hand (almost sticky hands like) really shut down Simons offence and got mine going and started setting up my right hand.