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Artical number 12

Remembrance and appreciation to Brothers and Patrons

VLADETA CIZMIC (SRB!,kyuokushin kai;karate)
GANIBEGOVIC SAFET (SRB ;shoto kai;karate)
BORKO JOVANOVIC (SRB;USA ;shoto kai;karate)
TECJUI MURAKAMI (JAP ;FRA ;shoto kai;murakami kai;karate
kendo ;aikido )
ANTANASIJEVIC ZORAN (SRB;GREECE;boxing;karate;kickboxing )
CITAKOVIC MIROSLAV CITA (SRB;wrestling ;boxing )
PERIC MILAN ( SRB;weight lifting)
DINIC ZORAN (SRB;boxing)
HARRY GORIAN (CROAT ;Savate;kickboxing ;k1)
JOTIC MIODRAG (SRB;Savate;muay Thai)
NINGSAJAM ROCK (THAI;muay Thai)
APIDEH SIT HIRAN (THAI;muay Thai)
S.ALEXANDER (SRB;kyuokushin kai;karate)
RAYKO SEKULIC(SRB;weight lifting)
VASILJEVIC BRANISLAV (SRB;kyuokushin kai;karate)
ROCKOMANOVIC NENAD (SRB;jeet kune do;kung fu)
RAKIC MIODRAG (SRB;Savate)

I always wanted to mention and show gratitude to people with whom I’ve spent time learning fighting and other skils
in last 40 years of my sports life.
Thank you brothers!

Art no12
Posted by Mladen Bobic on 03/08/2013

Kickboxing K1&k2
Article number 10
Posted 02/08/2013

“EASY BROWN BELT”

Running 8 km
Sprints 400*6 sets

Jog in the gym with different exercise while you joging starting with warm up exercises and finishing with
Shadow Kickboxing exercises.15 minutes=5 rounds

Calisteniks
Interval method
6 exercises 30 seconds each exercise
For example push ups 30 sec
Sit ups 30 sec
Squat jumps 30 sec
Burpiees 30 sec
Leg rise 30 sec
Side plunk  touch knee with elbow 30 sec
Mounting climber 30 sec
This is just example of exercises that you can put in circuit
Of 6 exercises that you can execute in 30 seconds without rest.

Cardio exercises 45 seconds interval
Jog stationary in the same spot joging and shooting jobs in
One line continuously without break or stoppages.
Jack knives
Jumping jacks
Leg shuffle (lung jump swap lunge)
Knee shuffle
Frog jumps with jabs or straight punches

Technical sparing demonstration of 5 punches and 5 basic kicks (basic offensive techniques) 2 rounds
Technical sparing demonstration of basic defensive tec.
2 rounds
Technical sparring demonstration of basic counter offensive
Moves.2 rounds
Techniques can be tested by putting student against one opponent,two opponents or surrounded with four opponents

Tactical:
“DELIVER COMPOUND HIT AND DON’T GET HIT BACK”

Demo must be done within 2 rounds

Motivational  sparrings
Handicap sparring    2 rounds
Stop line sparring     2 rounds
Point sparing             2 rounds
Hindering sparring   2 rounds
Different stylest sparring 2 rounds

Stretch                       2 rounds
Skip                           2 rounds
Double end ball       2 rounds
Free sparing             3 rounds
Banana bag             2 rounds
Focus boxing pads   2 rounds
Boxing bag               2 rounds
Thai pads                 2 rounds
15 sec sparring with multiple opponents

Explosive speed and Power and Power-Endurance circuit
Flipping the tire (if you don’t have the tire,you can do chin ups,and dips,or you can use the rock or anything else,rock- you pull from the ground and simply lift and throw over your shoulder(watch your technique!!!))
Pounding with sledge hammer
Squat jumps with barbell on your back
Olympic snatch with barbell
Lunge twist
Rope or chain slam
Bridge on your head barbell pullover
Medicine ball Abs slam

There are six to eight exercise in this circuit.To be able to execute this kind of exercise you need practical knowledge and experience,in Free weight lifting with barbell and dumbbells or kettlebell.
You must know proper technique!

KICKBOXING K1&K2                                                             Article number 10
Posted on 02/08/2013 by Mladen Bobic


 

Art no 9
Kickboxing k1&k2 Johanesburg South Africa

EASY BLUE BELT
___________________________________________________
Running 8 km

Power circuit:
Burpees 100
Sit ups    200
Squat and thrust 100
Snatch    100
Twist lunge 60
Box jumps  60

Technical demo 5punches and 5 kicks 3 rounds

Tactical :

ANTICIPATE OPPONENT ATTACK BY STOPING IT
WITH FIRST COUNTER HIT
OR SECOND COUNTER HIT

Stretch                         2  rounds
Skip                             2  rounds
Double end ball          2 rounds
Sparing                        3 rounds
Boxing bag                  2 rounds
Focus mits                   2 rounds
Banana bag                 2 rounds
Thai pads                    3  rounds
15 second sparing with multiple number of
Fighters.

Ironing
Medicine ball 200
Sit ups            200
Kicks               200
Neck               200
_____________________________________________________

Posted by Mladen Bobic on 29/06/2013
Kickboxing k1&k2 Johanesburg Southouse Africa

Kickboxing grading  for third level:EASY GREEN BELT                                                        
art no 3 posted 30/04/2013

*stretch 15 minutes
*running 6.5
*200 met #6 times

*burpees 100 reps
*sit ups     200 reps
*high pull  100 reps  25kg
*twist lunge 60
*squat and press 100  25 kg
*box jumps 60 reps

*technique
Demo of basic techniques 5 punches and 5 kicks

*tactical

DON’T GET HIT BY GETTING INSIDE (OUTSIDE) OPPONENT RANGE AND HIT BACK WITH COUNTER HIT

*while you busy sparring you will be judged on following
*posture
*accuracy
*balance
*defence
*footwork
*rhythm and breathing
*style

Equipment
*skipping                  2 rounds
*shadow Kickboxing 2 rounds
*double end ball      2 rounds
*sparring                   2 rounds
*boxing bag              2 rounds
*focus pads(mists)    2 rounds
*banana heavy bag  2 rounds
*neck knee sparing   2rounds
*pear bag                  2 rounds
*air bag                     2 rounds
*savate pads             2 rounds
*Thai pads                 2 rounds
*shadow boxing        2 rounds
*15 seconds sparring with multiple opponents

ironing
*medicine ball hits   200
*situps                       200
*each leg single or double kicks 200
*pullups                     100
*bridge neck,pullover with heavy bag bar 100

Cool down
Hanging on the pull bar 1-2-3 minutes
Coll down stretch 15 minutes

Posted 30/04/2013 by Mladen Bobic

Kickboxing grading level two:EASY RED BELT


 

Art no 2 posted 30/04/2013

*Stretch 15min
*running 6.5 km

*burpees 100 reps
*sit ups     200 reps
*snatch     100  /25kg dumbbell
* twist lunge 60 reps
*clean and press100 reps
*box jumps 60 reps

*basic demo 5 punches and 5 kicks
*tactical demo:

DON’T GET HIT AND HIT BACK WITH COUNTER HIT

defend yourself against direct attacks,or indirect attacks  and hit back with counter hit,direct or indirect counter.
While you busy sparring,you’ll be checked out following:
*posture
*accuracy
*balance
*defence
*control of breathing
*foot work and the fighting style

*skipping       2 rounds
*shadow        2 rounds
*double end ball 2 rounds
*sparring        2 rounds
*banana bag  2 rounds
*boxing bag   2 rounds
*neck sparring knees 2 rounds
*shadow boxing    2 rounds
*boxing air bag     2 rounds
*15 second sparring against multiple opponents

Ironing
*200 kicks into the bag with each leg
*200 medicine ball hits into the stomach
*100 pullups
*100 neck bridge heavy bar pullover

Cool down

KICK BOXING K1 – GRADING SYSTEM
YELLOW BELT              BLACK BELT 1 degree
RED BELT                     BLACK BELT 2 degree
GREEN BELT                BLACK BELT 3 degree
BLUE BELT                   BLACK BELT 4 degree
BROWN BELT               BLACK BELT  5 degree
K1KICKBOXING SOUTH AFRICA – GRADING SYSTEM

BASIC TECHNICAL REQUIREMENTS (EASY YELLOW BELT)
STRENGTH AND ENDURANCE:
*Basic stretch 15 minutes
*running 3 km

*burpees 100 times
*sit-ups    200 times
*snatch 15kg dumbbell or kettlbell  100 times( with one hand)
*twist lunge  15 kg dumbbell or kettlbell 60 times (with one leg)the option is to work both legs but you count one leg rep so that means you will be doing 120 reps all together.
*clean and press dumbbell or kettlbell  15 kg with both hand
100 times (100 reps)
*box jumps 60 reps
All exercises can be done in one or few attempts!
Total:620 repetitions

TECHNIQUES (skills)
Execution of the fundamentals blows (5 punches and5 kicks)
in situation with partner in proper motion (chamber the leg for every kick),in limited area,and different tactical situations
Shoulder lock in position while punching chin down and etc.

                  HIT AND DON’T GET HIT

While you sparring and demonstrating techniques you’ll be judged on:
*posture
*accuracy
*balance
*defence
*control and precision
*breathing and rhythm
*foot work and style

KICKBOXING DRILLS with partner and different boxing equipment
*put up the wraps 6 minutes
*skipping                                 2 rounds# 3minutes
*shadow kickboxing ( karate dumbbells)  2 rounds
*banana bag(long bag)           2 rounds #3minutes
*two ends speed ball              2 rounds #3minutes
*sparring                                 2 rounds#3minutes
*boxing bag                             2 rounds#3minutes
*focus pads                             2 rounds#3minutes
*Thai pads                               2 rounds#3minutes
*neck sparring                         2 rounds#3minutes
*shadow kickboxing (body belt)2 rounds#3minutes
*sparing against against multiple opponents 15 seconds
Total 20 rounds(1 minutes break between rounds)

IRONING sport specifics
*sit ups under pressure (you sparring partner must hit you with medicine ball while you busy doing sit-ups) 100 times
100 reps
*hitting the heavy bag (100 blows)
*pullups (100 reps)
*neck exercise (wrestling bridge) 100 reps
*mental concentration 20 minutes (not religious exercise)
Total reps 400

Cool down

Posted 20/04/2013 by MLADEN BOBIC

We are what we repeatedly do excellence, than,
Is not act but habit.                                                      
                                   Aristotle

KICKBOXING
K-1 OFFICIAL RULES(Article3)
WEIGHT CLASSES
Featherweight          Under 60.00 kg (6 oz)
Lightweight               Under 65.00 kg (8 oz)
Middleweight           Under 70.00  kg (8 oz)
Light heavyweight    Under 85.00  kg (10oz)
Heavyweight             Under 100.00 kg (10oz)
Super Heavyweight   Over    101.00 kg (10 oz)

KICKBOXING
WPKA OFFICIAL RULES (ORIENTAL)
WEIGHT CLASSES
AMATEUR WEIGHT CLASSES
-55/-60/-65/-70/-75/-80/-85/-90/+90 MAN
-50/-55/-60/-65/+65                            WOMAN

WPKA PRO
-53.5/-56.5/-60/-64.5/-67/-70/-72.5/-76/-82/-88.5/+88.5
-53.5/-58/-64.5/+64.5                           WOMAN

Savate Categories

1. Definition:
Savate contestants who participate in matches are called TIREURS (male) or TIREUSES (female).

2. Savate Weight Categories:

Weight Categories for Men:

Plumes (Feather weight) less than 56kg
Légers (Light weight) 56-60kg
Super-légers (Super lightweight) 60-65kg
Mi-moyens (Welterweight) 65-70kg
Super-mi-moyens (Super welterweight) 70-75kg
Moyens (Middle weight) 75-80kg
Mi-lourds (Heavyweight) 80-85kg
Lourds (Heavy) over 85kg

Women’s weight categories

Mouches (Flies) less then 48Kg
Coqs (Bantamweight) 48-52kg
Plumes (Feather weight) 52-56kg
Légères (Lightweight) 56-60kg
Super-légères (Super-lightweight) 60-65kg
Mi-moyens (Welterweight) 65-70kg
Super-mi-moyens (Super-welterweight) 70-75kg
Moyens (Middle weight) over 75Kg

4. The gloves to be used by all athletes, men and women, are:

8 onces for weight categories up to 60 Kg
10 onces for weight categories from 60 to 75 Kg included
12 onces for weight categories from 75 to 85 Kg included
14 onces for weight categories more than 85 Kg

Equipment

  1. The formal Savate uniform is called an Integral
  2. Savate boots are worn by competitors
  3. Savate gloves are essentially standard boxing gloves, although some will come with padded palms.

Other protection at competitive Assaut (controlled contact) events must include;

  • Mouth guard
  • Shin guards
  • Head guard
  • Groin guard for men
  • Groin guard for women
  • Chest protectors for women


 



 

 

 

 

 

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