Special Training 2001: Awakening the Peaceful Warrior Within
July 12-15, 2001
By Melanie
While I was at Special Training in July, I was able to take several really
interesting classes. One of the ones which I found most enjoyable,
however, was a kickboxing class taught by a woman named Fitz who was from
the International Kick Boxing Association. I thought that it was so good
and so challenging that I would adapt it and teach it to the women in my
club. I think that it went over really well!
The workout was laid out in stations--10 in all. At each station, each
pair of women spent three minutes, which, believe me, is a long time when
it is something hard. In between each station we all came together in the
centre of the room and did floor work--sit-ups, push-ups, etc. The object
of the workout was not to stop until you had finished all the
stations. The stations, and in between work, were as follows:
Station #1: Punching while holding 2 pound weights. Hands should always
be up and in the ready position protecting the face and the neck should
always be sunk into the shoulder for protection. Punches should come from
the shoulder.
In Between Stations: 50 crunches.
Station #2: Front kicking the target. Rotate between legs and let each
partner have a turn.
In Between Stations: 10 push-ups.
Station #3: Uppercuts. Make sure never to drop your hands when doing an
uppercut, you could be punched yourself otherwise!
In Between Stations: 50 crunches with legs dropped to the right (works
oblique muscles).
Station #4: Jump rope. (yuck!:)
In Between Stations: Leg lifts with toes pointed down, 25 each side.
Station #5: Bob and punch under water noodle. One person holds the water
noodle, swinging it at their partner. The other person bobs under the
noodle, throwing punches.
In Between Stations: 50 crunches with legs dropped to the left (can't
forget the other side!).
Station #6: Sparring Footwork. Use slide step, switch step, etc., and
work on your technique.
In Between Stations: 25 jumping jacks.
Station #7: Blocking against water noodle. One person has the water
noodle and tries to hit (gently, that is:) their partner. The other person
blocks. Remember to rotate between people.
In Between Stations: 25 heel lifts. Flat on back with legs lifted straight
in air, push heels towards ceiling. Good for lower tummy.
Station #8: Roundhouse kick against target. Rotate between legs and let
each partner have a turn.
In Between Stations: Leg lifts from hands and knees position, 25 each
side. Remember to keep back straight and hips parallel to floor, lift bent
leg straight up until leg is in line with back. Let's work those butts! :)
Station #9: NO CONTACT sparring. Here's a chance to work on sparring with
your partner without equipment and/or injury.
In Between Stations: 25 wall push-ups. A good way to work your chest
muscles, especially for those who cannot support their own body weight.
Station #10: Punching the heavy bag.
In Between Stations: Stretching. (Yay!:)
And that's it! It was a great workout and we all seemed pretty tired
afterwards, but all the more powerful:)
On a personal note, I have been with this club for 2.5 years and now I am
leaving OSU and the US to go back to Canada and to law school. The best
part of living here has been the people I have met, especially the women in
this club. Each one is so very special to me, so very strong and
powerful. It is going to be the hardest for me to say good bye to
you. Thank you for everything . . . and I shall see you at Special
Training next year!
Melanie Boulé
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Updated: 2001, Sep 17.
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