T ASODAY -
C INSurreCTI
; _E_Rmm“m:

Growing out of the strong antifascist movement in Philadelphia, anarchists have been fight training together
here for the better part of a decade. The current iteration grew out of a group that would meet about once a week
prior to the pandemic. A few people in Philly had taken advantage of some financially feasible trial periods at M
uay Thai gyms or were more consistent in their Muay Thai training generally. People would take drills that stuck
with them to the anarchist group, we would drill, and then finish out with sparring. Post-pandemic and George
Floyd uprising, some people continued to train with friends in parks. This would wax and wane as Covid spiked
up and down. Motivated by the changing reality of the political context in a post-Floyd uprising U.S., people co
tinued to meet in parks and basements to train together three days a week. Factors such as the development of
the Rise Above Movement and other fascist fight groups, increases in general xenophobic sentiment, the explicit
right-wing fixation and pervasiveness of anti-queer and anti-trans hatred, and the need to defend oneself from
police and counter-attack attack with frequency and intensity of rioting in the Us.

Eventually, the gym moved into various indoor spaces. Our current, and most long running space, is one
which we split with some other folks who do raves. We fight in the day, they party at night! After years of come-
ups, licks, and scamming we have a pretty fully outfitted gym. We hang two heavy bags, but have more than we
know what to do with. We have floor mats we got from for free from a gym that was closing (that double as a
cushiony dance floor). We have focus mits, thai pads, belly pads, extra gloves, extra shin guards
extra mouth guards, kick shields, jump ropes... really anything a normal gym would have. Trainings now happen
four times a week, Monday, Wednesday, and Friday where anyone is welcome. Tuesdays are non-cis men days,
which are quite popular. For the longest time we did not have 2 name, we did not desire to be legible as some
kind of organization, playing into the mystique and humor of being an iykyk meetup colloquially called “fight
club” Recently, we've decided to take on the name Balagoon Boxing Club, after the New Afrikan Anarchist

Kuwasi Balagoon

extra wraps,

For those who do not know who brother Kuwasi s (though you should), he was was part of the Panther 21,

the NYC Jail revolt on 1970 and later a member of the Black Liberation Army. As a BLA soldier Kuwasi was
convicted of a bank robbery in New Jersey and imprisoned. He would go on to escape prison twice also
participated in the breakout of Assata Shakur from behind the walls. Kuwasi was captures again after the rob-
bery of a Brinks truck in Nanuet, New York in 1981 hed participated in along with other BLA members and
members of the Weather Underground. While in prison, he was a prolific writer whos letters were circulated
by prisoner support networks in the 80’ and 90's. Many of those letters were later consolidated into the book
Kuwasi Balagoon: A Soldiers Story in 2001. Unfortunately, he died of pneumonia brought about by AIDS in
1986. The plurality of Kuwasi, as a black man, a queer man, and a New Afrikan Insurrectionary* Anarchist moti-
vated his rebellion against the US. and has inspired many of the people who train in gym. We are the beneficia-
ries of our ancestor’s example.

* While “Insurrectionary Anarchist” is not a term he used to describe himself, his actions and parts of his
politic could be understood as insurrectionary anarchism now.

Some of us certainly see ourselves in his praxis. Many of us involved in the gym come from a more
Insurrectionary or action-oriented Anarchist framework. We also take from him a utiltarian approach to
anti-colonial struggle by training/building with some other folks with complementary non-anarchist tenden-
cies. For example, we often build with Black nationalists around self-defense and revolutionary culture. However
our project is genuinely multi-racial project, with some days being all Black participants while other days will

be more mixed. Philadelphia is the cradle of many Black revolutionary tendencies, as well as others, and we feel
that the martial arts space s one that can accommodate folks we would not otherwise work with. This means our
gym does not suffer from the same monoculture that many other anarchist projects do. We believe this model is
aproject that anarchists in other areas could do. Some of our comrades in other cities have started smaller
training groups after hearing about our gym.

When we say “Social Insurrectionary” in the title, we are referring to a tendency toward a social form of
Anarchism that emphasizes preparation for and a culture of attack. The gym is one example of a social
insurrectionary project. Often, there is a criticism in the insurrectionary anarchist tendency of social Anarchists,
these criticism(s) are well formed due to the fact that social anarchists, at least in Philadelphia, have a history
of acting as “civil anarchists” in how they compromise their anarchist politics in order to be relevant to social
struggles composed by the activist left that have a reformist or non-violent character. (To learn more...go check
Movement for No Society, a text published by Philly anarchists in 2018). The encouraging thing about our gym is
that it is an anarchist project with a social orientation that has not become infected by the liberalism that seems
to prevail when many “civil anarchists” decided to build projects that interact with a broader non-Anarchist
community.

First things first though...
1. What is Muay Thai?

Muay thai is a striking martial art originating in Thailand which utilizes punches, kicks, elbow strikes, knees
strikes, and clinching (standing grappling). It is one of the most complete striking systems one can train. Muay
“Thai is similiar to other martial arts including Muay Boran, Lethwei (also includes headbutts), and Kun Khmer.
‘The accepted history of Muay Thai is derived from four references in the royal chronicles. The earliest
description of Muay Thai dates back to the 18th century, in which King Sorasak participated incognito at a
village temple boxing match. Another origin story also dating back to the 19th centruy, where Nai Khanon Tom,
asa war captive following the fall of Ayutthaya, fought in front of the Burmese king and defeated ten Burmese
fighters; one of the military commander Phraya Phichai Dap Hak, who in his youth was a Muay Thai fighter.

Another origin tells of Muen Phlan, who was chosen by King Rama I to fight against two French challengers.
Another origin story dates the sport back further to King Naresuan,who popularized Muay Thai in 1560 when
he was captured by the Burmese. They knew he was the best unarmed fighter in his land and set him against
their own champions. The Thai monarch won his freedom by besting his Burmese opponents in a series of
matches. Muay Thai has risen to become the national sport of Thailand and popular around the world.

Muay Tha also has associated cultural clements. Mongkhon headband and pra jiad armbands are worn to the
ring before a match, a practice dating back to when Siamese warriors would wear fabric of a loved one to battle.
A fighter will enter the ring and perform Wai Khru as Sarama plays, a traditional dance showing respect and
gratitude to the fighter’s teacher, parents, and ancestors. Afier the Wai Khru, the Mongkhon is taken off by the
fighters trainer. During the fight, phleng muay music will play.

Muay thai has been heavily adopted by foreigners, or Nak Muay Farang, In the 1950’ there were crossover
fights between Japanese karate practitioners and Muay Thai practitioners. Particularly, westerners have gotten
interested in Muay Thai, being featured in jean-Claude van Dammes films Bloodsport and Kickboser. Around
this time, Japanese kickboxing that grew out of the Mauy Thai v. Karate bouts was introduced to the Netherlands,
starting the Dutch kickboxing trend. The 80’ and 90's are viewed as a golden age for Muay Thai and

kickboxing. In Thailand, this coincided with a financial boon that drew labor from rural areas to Bangkok,
boosting the fighter talent pool. International fight organizations such as K-1, ISKA, and Golden Glory (later
Glory) started putting on kickboxing matches, which Tha fighters would begin to participate in and do fairly
well. Tn the modern day, while Muay Thai is still practiced independently,it also finds itself as the main
component of an MMA system, which also includes grappling. The One championship promotion holds Muay
‘Thai, MMA, grappling, and kickboxing matches that has further popularized these sports.

2. Other Martial Arts

Other martial arts are certainly useful for fighting and building comradery as well. Greco-roman wrestling
would be useful for grappling, however you would be susceptible to strikes. Western boxing for is a great
striking art, however you are susceptible to kicks and knees. Of the grappling martial arts, Brazilian jiu jitsu
(BJJ)is probably the best for self defense. Is systems of chokes and arm locks can be very dangerous if one can
getinto those positions. The culture of BJ] unfortunately is very fascist, being originated by the Gracie family,
who remain important in the sport to today. The Gracies are a colonist family from Scotland, the patriarch and
one of the founders of BJJ, Helio Gracie was a member of the Integralist fascist movement of Brazil. Further, in
Brazil there was a class divide between practitioners of Luta Livre, a grappling art practiced by working class
people and was popular by kids in favelas. There was open class war between practitioners of Luta Livre and BJJ.
Later Gracies would also support the Bolsanaro government. Their gyms are known to be popular with police,
military, and the right wing.
3. What Makes Muay Thai a Good Martial to Practice Culturally?

Out of martial arts cultures, Muay Thai may be one of the most amenable to anarchists. While yes, there is
certainly some fascist elements, some machismo, it strangely can be the least of any martial art. These are not
hard facts, just some anecdotal speculation. Culturally, contrasted with a fascist colonizer martial artlike BJJ,
Kray Maga or MMA, Muay Thai is very culturally Thai and Thai fighters typically dominate the sport. In the
west,a lot of antifascist groups in Europe took up Muay Thai, which in the 90’ and 2000’ influenced an uptick
in Muay Thai from people that had grown up in hardcore scenes that were adjacent to anarchist scenes. There’s
enough of a pervasiveness of this DIY hardcore punk ethos in the sport, that one can typically find the ‘good
gy in their city, or there is an instructor with this background.

Many Muay Thai gyms have woman’s only classes, or non-cis men classes. Gender is still weird at many of
these gyms, but they're typically better at dealing with gender than other types of martial arts gyms. A better
politic around gender may be attributed to people of a Kathoey gender having more acceptance and visibility in
‘Thailand than in many other countries. From a western view, Kathoey could be understood as “trans woman’,
however it is a distinctly Thai third gender, where trans woman who identify as woman may refer to themselves
as phuying instead. Kathoey have competed and been successful in Muay Thai. Nong Toom has been recognized
as the first trans fighter in Muay Thai, gaining popularity in 1998, she fought in the prolific Lumpince stadium.
Nong Rose, is a modern-day trans fighter, became the first woman wearing a sportsbra to fight at Rajadamnern
back in June 2017 (this is a big deal due to strict dress codes in national stadiums). Angie Petchrungrueng,
known as “Kathoey with the Brutal Knees” is another contemporary fighter who has fought in Lumpinee
stadium as Kathoey, an interview with her can be found here: https://Slimbsus.com/female-fighters/inter-
view-kathoey-fighter-angie-petchrungruang. Another trans fighter in Thailand is

Pratuenghot Phayak Lamphong or Janet.

‘While there is no HARD link between these distinct elements and Muay Thai culture, they are some reasons
why Muay Thai may be more desirable for anti-authoritarians to train. Again, none of this is meant to undercut
the dismal reality that many combat sports and gyms are places where cis-male machismo dominates and many
of the ugly social oppressions present in a racist settler-colonial cis-heteropatriarchy are present.

4. Why Do Fight Training?

As stated in the introduction, major motivations for us starting to fight train so intensely were the rise of fascist
elements in the U.S. and our desire to have collective and individual abilities to defend ourselves from and attack
them (to the best of our abilities).

We feel that the fight gym can exist as a space that is anti-racist in its politics. Beyond being a space where
people can train to defend themselves against racists, it serves an important function in terms of combatinga
mostly white anarchist subculture. We feel that because there is an emphasis on training, people from different
backgrounds can feel more comfortable in the space as you don't need to be from a white dominated subcultural
anarchist or even a leftist/activist background to attend. This has meant that our gym has had a wide range of
people come to train from a variety of different backgrounds which makes it quite different from other
Anarchist and leftst spaces in the city. Training builds a shared respect and solidarity and camaraderie amongst
participants. Some of the Black comrades involved in the project have collaborated with Black liberation groups
in other capacities around self-defense training throughout the city.
Having this consistent space of encounter where the medium of martial arts requires a mutual commitment to
each others consent and personal safety helps establish a consistent pattern between participants of comradery,
familiarity, and trust. There are no coaches in our structure, anyone can suggest what we do, what they want to
work on, workshop ideas. We continually hope to foster a space where people feel comfortable advocating for
themselves with the people around them and ideally feel like everyone has each others backs. This free flowing
transfer of skills hopefully creates a space where it is both easy to transfer knowledge and pick-up knowledge in
away that does not reproduce traditionally hierarchical structures of a student/coach relationship. We call this
model of training “co-training”

5. Building Combative Networks/International Focus

‘The anarchist movement i the United States is far behind in some ways than other anarchists on the continent
Our gym is inspired by the Black Flag Combat Club in Montreal and Sinteno Kolektiva in Mexico City.

Both of these gyms train primarily in Muay Thai, though Black Flag provides classes in other types of combat
and movement, We feel it important for anarchists in the United States to understand training martial with
comrades is a common thing in many other places where anarchists are engaged in struggle. Creating links with
other gyms in other cities can create deeper camaraderie between cities. Events like bookfairs or convergences
such as Bash Back ‘23 are good for people to talk about what fight training looks like in their different contexts.
Smokers can be good ways for fighters from other cities to meet each other and fight together, this can build a
strong bond and foundation of respect. When the time comes to fight these bonds can translate in the streets,
forging strong alliances and ways of moving together.

6. Struggles and Challenges

Major challenges has been a combination of inconsistent attendance, skill disparities, commitment and
accessibility. These issues tend to feed into one another in a closed loop. Skill disparities mean that the space can
be not accessible for new comers which leads to frustration, which leads to a lack of commitment, which leads
to poor attendance. This perpetuates a widening skill difference between newer people and more experienced
comrades. However, there are solutions to this problem. In the past, we have tried designating individual days for
beginners. Recently we have used “circuits” or “gauntlets” if there are too many beginners that need to drill basic
skill. If there is lower attendance one day, this gives beginners the opportunity to pair up and train heavily with
amore experienced member of the gym. In terms of commitment, we have found that cultivating an encourag-
ing social culture where people hang out outside of the gym can be useful. For instance, we have hosted social
events such as a show with live music (a fundraiser for the gym), a movie screening, watching fights together,

or public workshops. These can lead to finding new people who wanna train as well as making people more
comfortable socially to train. We've also found that holding or attending events like a smoker (an exhibition
fight) can be encouraging for comrades to deepen their commitment to train. As we are not training for belts,
even if there’sa couple of people in the project training for a fight, it can motivate the whole gym to lock-in to
purpose-driven training. Goals are generally a good thing in terms of motivation and skill ifference.

As we mentioned earlier, misogyny, homophobia and transphobia are unfortunately quite common within
martial arts training spaces. Even if these more explicit forms are far less present in anarchist spaces, bro culture
canstill be a problem. This is why it is important for us to create a social culture around martial arts for anarchist
that is anti-oppressive and not bro-ey. Instead, we can use cultures of consent for training instead of hurting
someone during sparring. Consent is deeply important in every facet of life and in terms of martial arts, it
cannot be underemphasized. Checking-in, building a rapport with your training partner(s), being aware of
yourself and asking for consent is deeply important when it comes to training.
“This culture of consent can counter the bro culture that is often common in gyms which can lead to people with
marginalized gender experiences feel left out or alienated. The non-cis men days are also important to this as
they provide an alternative space where folks who might not feel comfortable around cis-dudes training can help
with.

Hierarchies can persist in response to experience. Some of us have many more years training in and out of
regular gyms. Regular gyms in the USA tend to perpetuate a culture of elitism that even sincere comrades can
bring to anarchist spaces. We try as best we can to work against the perpetration of these hierarchies through
the concept of “each-one-teach-one”. More advanced comrades try an foster environment of mutual support and
learning, as well as stepping back an letting beginners share their own knowledge. While we respect OGs, we
also know communities that over specialize are easy to repress. The last thing we need is our one expert striking
coach in bookings when we need them.

In terms of money, we are lucky to have a good set up. Generally, gym equipment for martial arts is in very
expensive. Before we got the space, we trained in a basement, a bad artist’s studio and in various city parks. We
scammed, did public fundraisers, found gear in the trash, and accepted donations of gear from individuals and
gyms. Getting old gear from martial arts gyms can be a good way to get a come up if you have a relationship with
non-anarchist martial arts gyms in your area. Finally, if you have a local social anarchist center or DIY space that
would be willing to team up with your crew to provide a space to train, that could be a good way to offset costs.
Fortunately, Thai's have been training expert fighters with very little for a ling time, so there are endless
possibilities for training without gear. Never put off training because of a lack of equipment.

7. Lessons Learned

Decide what kind of project you are. Are you a teaching gym or are you training together, or a little bit of both.
If you are primarily a teaching gym, some of the more skilled people may not want to rely on your project as

a place where they will get in a good workout and may need to supplement their training elsewhere. If you are
training together and not so interested in teaching new skills to beginners, then maybe only training with people
who have trained for so long is a good idea. If your project is a bit of both, maybe spli the days up.

I ok to take breaks too. Running a gym can be stressful, especially when you have a whole other life going on.
People run gyms or coach at gyms as their jobs. If you're doing this in your free time, make sure there are people
around to spread the load of work. You're not going to gain anything other than burnout busting your ass to run
aproject alone or with a small group of dedicated people. This can feel especially bad if a project is underappre-
ciated/ underused. It can also be really overwhelming if there is a lot of participation and things lay on the backs
ofa few people. I’ ok to take breaks and disappoint people by not training sometimes.

If you are a more skilled or larger person, it is important to control your power when you are drilling with
people less skilled or smaller than you. For people who are less skilled, it is even more important that you
control your power and focus on technique. It is a lot more likely someone without skill will injure themself or
more realistically someone with more skill because they are throwing a technique with too much power and
incorrectly. This is usually paired with a misunderstood dynamic of a more skilled person going much lighter on
aless skilled person than they can go. This is done so that the person with less skill can practice their techniques
without fear of getting hit too hard, and for the more skilled person it is an opportunity to work on technique
and weak points in their game.

fyou have PTSD or some kind of trauma, whether that be associated with abuse, police violence, gender or body
dysphoria, paranoia or whatever, using your entire body in the way that Muay Thai requires is a great grounding
practice.
Exercise reduces stress hormones, like adrenaline and cortisol, and releases endorphins, endogenous painkillers.
Intense exercise can be a great way to experience being in your body and grounding your mind. The practice

of repetition in Muay Thai also allows you to come to a place where you can learn to trust your body and trust
yourself, which is important in building confidence and addressing certain traumas and PTSDs.

8. Dealing With Interpersonal Conflict.

Asis typical with an anarchistic organization style, especially one focused on conflict, interpersonal conflict is
not unfamiliar. Partially, we have been able to avoid much conflict by maintaining a “semi-closed” model. This
formation allows anyone to participate, but people would need to know someone to find out about the project.
With this formation, every participant is connected to every other participant in some way. There is no way to
reach us via email or social media. We don't intend for that to change. In fact, this is our first and perhaps only
commaunication to the broader public.

“There is no formal decision making body in the gym, any group of participants can get together and organize
an event or training. That being said, there is an informal collection of long-time and trusted comrades that
maintain the space and have full access to it. While we open the space for anyone to train, we maintain clear
boundaries with people we do not fully know. This has proven beneficial for our own security culture and the
harmony of our regular operation as a gym. For the most part this has kept things operating pretty smoothly.

Combat sports require interpersonal trust. You need to be able trust that your partner s not intent on hurting,
you, can control their body, movements, and temper . You need to be able to trust that your partner will listen
to you if you tell them something (my leg hurts today, thats too hard, etc.). This trust creates an environment
where people can mutually train and push themselves in a way that is comfortable for every participant. If a
participant can not lsten to others about what they need in training or what s safe for them in training, then
maybe combat sports training with others is not for that person. Furthermore, it creates an unsafe environment
for other participant. The safety of our comrades is incredibly important, if someone is more tied to their ego
than they are concerns about their comrades safety; its probably best to ask them to leave.

Hopefully any conflict can be resolved during training hours, but we have found that different people process
conflict differently. It’s been important for some of us to follow-up with each other after training. If someone
seems hyped at their first couple sessions and then never showed up again, we often reach out to see how they
are. This is important even if there hasn't been a big punch-up during a game of two on one. Fighting, even just
secing two people fight, can bring up a lot for people.
But what do you need to start this project?

Some Friends! (2-3 minimum)

‘You don't need a lot of people to start this project or maintain it, Commitment is the main thing to look for when
finding people to work on this project. Find people who are interested on their own with training and have a
desire to be dedicated to it. The quality of training can even be better with a smaller group sometimes.

Some Gear!

You can scam it,steal it or buy it. Gloves, mouth guards, shin guards, wraps, and genital protection (a cup) are
the most essential things to have. If you have this combination of gear, you can run complex drills that don't
require pads. Thai pads, kick shields and punching bags are also useful in terms of working on power. If you are
training inside you should have some mats ideally to protect yourself from falling on hard floors. But again, the
most important things are the gloves, shin guards, mouth guards, wraps and cups because that gear will enable
you and your group to do drills and spar outside without hurting one another too bad.

ABit of Experience!

Ideally one of the comrades in your group should try to get some experience at a gym with a Muay Thai coach,
or gym equivalent training. The reason for this s that you can learn faster by being taught by someone who s an
expert. The downside is that these gyms are often expensive and bro-ey as we mentioned earlier. Its important to
train consistently at these places cause then you can bring the skills back to your friends in your anarchist fight
‘group. Many regular Muay Thai gyms offer free days and trial periods to see if it’s a vibe for you. Unfortunately,
the only way to build an anarchist martial arts culture i for us to have some experience ourselves and the main
place to get that experience and skils s from the existing regular gym networks. The nice thing about Muay Thai
is that it tends to be less fascist than other types of martial arts such as BJ) or Krav Maga, which is one of the
reasons we train it. Ifa gym costs a lot, perhaps you and your comrades could collectively pay for one member of
your group to go and learn stuff to bring back to the group.

Closing
‘We hope this summary of our project has been helpful. We've included a fight training outline and a
reproduction of Kuwasi Balagoon’s exercise manual at the end of this zine. These serve as practical guides for

comrades starting off their groups.

Atthe end of the day, the secret is to really begin. Maybe if you're in Philly, you'll run into us.

But you probably worit. Well see you in these streets, though.
Skill Levels & Skills

“This s a list of skills we think might be helpful to comrades that are unsure where to start and progress their
striking training. This is by no means the final word, but is hopefully a solid jumping-off point. All these skills
should be coupled with an equal amount of strenght training, running/cardio work, and calisthetics (some of
which can be found in Kuwasi Balagoons manual at the back of this zine.).

Beginner Skills

Jab, cross, hook (or 1,2,3)

Footwork + body mechanics of striking

Round Kicks (round house kicks to floating ribs)

Teep (push kick)

Guard (establish basic boxing or Thai guard)

Keep hands “glued” to temples or cheeks (maintaining guard) while striking

Getting used to getting hit by opponent (not flinching or turning away while being hit)
Checking round house kicks

Rhythm & transferring weight in stance while striking

Structured “Dutch” drills

Medium Beginner Skills

Cross Check kicks

Low Kick (kicks to thighs, knees, shins)

Slip, duck, roll opponent’s punches

Parry, catch punches and kicks

Hand striking alternating between the head and body of opponent
Guard variations (long guard, cross guard, ect.)

Head Kicks to opponent

Movement + moving during combo (stick and move)

Circling away from opponent

Angling during combos

Hollowing out

Uppercut

Overhand

Sweeps, Catch + carry (kick defense)

Parry + jab

Basic Feints (stutter steps, thai step, kick fients, ect.)

execute three punch combos followed by round house kick confidently
Last 5 basic boxing combos (try to memorize before moving on)
Technical Sparring (no more than 10-20% power)
Intermediate Skills

Clinch
Elbows (slashing, stabbing, rising, ect.)

Knees

Low kick during combos (Thigh, inside, outside, calf, knee)
Question mark/brazilian kick

Stance switching during combos

1,23 while slipping

General head movement while striking for evation and fients
Oblique kick

Basic sweeps

Hook variations + targeting (liver, orbital, ect)

Catching teeps + knowing what to do with catch

Complex feints + shoulder feints

Style switching for situations

Power management

Superman punch

Cross + elbow

‘Thai step + teep

Switch feint

Feint+pull-in+cross to head or stomach

6 part combos (with movement types during combo)
Technical Sparring (30% and more) some harder sparring
Technical clinch sparring

2v 1 sparring

Group sparring (2+V2+, or drills around crowd control)

Advanced
(whatever that means to you, take with grain of salt. at this piont you should follow your bliss.)

Jumping knees, kicks, clbows
Spinning elbows and punches

Side teeps

teeps to knee (always light)

Directonal fients and combos

Unorthodox guards (cross guard, applied philly shell. ect)
Fients to sweeps and dumps.

‘Thai superman

Rear superman

Axkick

Tornado kicks

Crescent kicks

Spinning lead

question mark kick

Hard sparring (70-90%)

Clinch sparring
Some Suggested Drills To Start

String + tennis ball
Slip, teap, slp, shuffle forward and back

Grab ball accuracy drill through bars)

“Teeping wall focusng on form and accuracy

Lightly Round house agianst wall and then pushoff
Ball under chin for chin tucking

Pin gloved between hand and head while moving to help retain gaurd
Shadow box with light weights or waterbottles in hands
Skipping rope

Shifting edge of guard

Shadow boxing (5-15 min)

Boxing footwork (all directions)

Dribble tennis ball while doing boxing foot work
dodgeball

Ball grab through obstacle rythmically

Conditioning At Home

(There are multiple ways some of us think you can toughen/condition you body. we do not all agree with these
techniques, but we're mentioning them here. These can cause injury and should not be done wrecklessly.
Running and regular training will probably be enough conditioning for you. )

Repeatdly elbowing door frame in slashing or pushing elbow motion.
“Tapping or rolling a baseball bat or some similiar against shins.
Kicking light posts or tree with gradually increasing force.

Heavy bag combos with just wraps or 80z gloves.

‘Trading kicks (about a hundred total) with one or more partners.
Striking torso with thai pad or similiar
Some Fights and Fights for Research
(Many people are not fans of combat sports, but we encourage you to look to these expert practitioners as exam-
ples of how to you use the skills you want to learn. He are including Thai and MMA fighters, as well as boxers,

but you can find lots of expert fighters among other sports such a ] kick, Sanda, Sambo, and many others.)

Canelo Alvares, Buakaw, Lerdsilla, Saenchai, Tawanchai, Nong O, Rodlck, Superlek, Rodtang, Jonathan Hag-
gerty, Supergirl, Stamp Fairtex, Danny Bill, Ernesto Hoost, Connor Megreggor ( Asshole, but good southpaw),
Manny Pacquio, Uriah Hall, Vasyl Lomachenko, George Foreman, Amanda Nunes.

Some Specific Fights

Peter Yan V. Jose Aldo

Justin Gaetche v. Dustin Porier
Joanna Jondjechek v. Weili Zhang
Arturro Gatti v. Mickey Ward
Cyril Gane v. Derrick Lewis

Useful Youtube Channels

Gabriel Varga

Jack slack

Modern Martial Artist
Complex Boxing

Lawrence Kenshin

Jeff Chan

BLTV Extra

Tony Jeffries

Siam Boxing

Steven Wonderboy Thompson
Max Muay Thai

FightTIPS

Sylvie Von Douglas Ittu

Sean Fagan

Alex Wong - Explosive video
Pl Stope

Startin back with
hands behind your
back e pomh 1
- 4 0 position
T ) Qosidion 2. forone rep.

i furniture Of ©OPE YO
yourself down, But as soon as you con
h:gop,dcm without a prop. Build vp To a mo_wi_
T T 77, _togon back with hands at your
sides or behind your head. Lift legs

six inches from fioor: First, (otate
- feet in circular motions

0wy 704 Yup and down () gfi
outwardly L}QJ"{& | inwardly HitH §os

mpl L
back and forth,
crossing = \fl alternating each leg

¥ crossing the other.

e b
Draw legs up 1o waist on potistion 1, then
violently thrust them straight to position 2.

b - Build up to 20reps of each exercise.

Rest straight out on handsond elbows for as long as
goucor»figao-‘ncmosemgm?_fh'rr_ie, o
These éxercises should be done everyday along with exercises G,7,
and 8, Do atleast one of the them and

o whatever you wish with
wme_p'mofmchmc_is, ey Stand staight,
Suggestions:keep legs stright; bend knee as

Kknees unbent. high as you can,
Giraron ’m!rghl'eg‘? ~ while holdit
2 " while J
Build foa hondred: Xnee ber, Then
onag biks kick forcefully
sk beks posiban 1 out, alternating
. 1 with each leg-
A wile ok o b of it shold b i e, pine minsles BUG, 1O

hundred.
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trked o Twodralaly s impuved e q«A..nflT»wJ boitd bk

pod erdwani wilnie & minvimar Amend of sjue, He o props.

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Note from members of the Balagoon Club in 2024:

i Puncruation,
changes were made we only swirched word: further clori
e e e ety vesoecs o s Bagoons el worr
but we also believe he would appreac Mo&:’s‘a‘ch
keeping his marwal useful torevolutionaries in the streets. ®

2
Whacanie, sde slulle fups Count 1 hundred

Try not +0 slap hands
vog{gm«u'mflsides.

4 g ol st i

Joirkin | e s

ud exeatcec, lace hods, Dok |

Pt L
Donoo down mi
Wunpo-lel. 2
g , {mm
puiben | Fosshoan 2 Gees | ok
25 repeitions ’5 reperitions

Toke a deep breath at position 1, move o position 2, let air out
when retuming to Position 1. Afier 25 repetitions, begins par+ 2.
Take honds from hips and place behind head for position 1.
Take abreath, most to position 2, Keeping feet fiat. Continue for
25 repetitions. Move direcHy from one exercise tothe next. 25
reps in port 1, and part 2 Count 26-50, back to part 1 count
50-75, to part 2 75-100, to port 1 100-125, +o part 2 125-15Q +o
Part one 150-175, 1o part 2 175-200. If you can't go to 200
repetitions, ry 100 Ifyou can't do a 100, try 50 (25 part 1 and
25 pml)m-lywwldupmmfi's'sgoodfuwlgs
and good for your lungs. Now move right on 1o next exercise..

3
Srd,tveature a1
Stand with arms down +o sides. Lif+
knee +o chest and then bring back 1o
| floor. Repeat on other leg. Alternate
for one hundred reps.

dis 5 qeed o s soiad b g

Start with hands on head, feet shoulder
width apart for position 1. Move upper
body to the side, trying to touch the hip
with your elbow (position 2), then come
acK 10 poswion 1, Then move +o the other

side ond retum back o position 1.

Count 10 one hundred reps.

_ This s good for your sides and bock-
S prentict. Some a;anguhrwshw excepts you put your feet
dluled puk s OO Palms on Chairs or boxes of the same height: Go

dmosfirassoucmandfhenpmhbukvpm

where you started.
] 25 (eps.
This Is good for arms, shoulders, back ond stomach
(|Fm¢scm 100 difficuht try five, or 4y regular push-up.)

freglne e, e Stand with hands on hips, feet shoulder
length aport; move o position 2 by

“fouching opposite palms tothe floor Place

\eft hand to right foot, return to position 1,
then place right hand fo lef+ foot-

25 ceps

(KuwasT note 4ty %o overiook
Wustvation please)

bk i This is good for the legs,
*

i |

Psckin 2
pepele S wd oo do &

T, bund mod each

This is good for
+he stomach,
backand legs.

Ricdin | P 2 Fordinn § Rosrhien o

On the count of one, hityour stomach with both fists, on the count
of two reach down totouch +oes, on the count of thwee hit Your
mhm-nwmmcmw&rmhwmmgnm

Yo +ip tes at the some fime._

n;en s and 7, fiun move ngm onm <.

Star¥ out with your hands
behind you, bending forward
ot +he waist knees bent; and

~ on your toes.

©On the count of one throw you
arms up and jump as high as
You can.
Do +hTs 25 times.
Asiki,

a ¥ you need to “bounce”a
couple of times for+he sake of
Potbin 2. timing, that's ok. But only count

when you jump and reach.

fu ks mu&lfl[ conthde =
This s good for +he wind and legs.

s
8 exerase Start out standing at the count of one. Onthe
count of 4wo move o the squa’fimifion. on

count three kick both fee+ back 1) os far
as they can go, Count 4do one push up. Count

tfive come back to the squatting position, Come
‘back o +he standing the Position on count Six.

Oo this 25 times.

This is good for your wind, arms, back and legs.

Posndim | Pesefaret
4 fosibior o

oo £
The main considerations are thatyoudo these
exercises properly and continuoushy, so if you
feel winded slow down- Butdon't Stop, pace
yourseH, especially #4his s the firs+ ¥ime for you,
e

Move 25
J +imes inal
I

Positions
| and then

open and

254imes In
all positions.

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EXERGSE 10 ¢hud op

AL Start out hanging palms
Pl | \Q/ fnmmdon:g;rgafipe. L
Hold body straight, focrhas €
pulling straight up Ui\
gour chin is over the bar
(posiion2). Try todo
“ten. H you are vnabie 1o,
Just 1ty +his once every
doy i you can.
Consistency fsthe key-

i hilds v e shatds, o + bick

exagize I

foot ol
w Thic ek
Spromg

Staxt on your +ip toes, foll +o the edges of the inside soles of
your feet, roll to your heels, then +o the outside edges of the

Soles. Try +his +o 12 rotations, building up to 20 rotavions. If
inside ty+o use a rug, if outside +ry 10 get a space of ground.

EXERCISE 12 Rotate the head
fwenty times to the

0 Y Tohe Vet and then
step out punching T

fsidin ok 1 whcm:,:‘ %
“Ten or So.
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4
A VR A M T W
gow ced-eiinec @i ehue ughh ar fhe walhe .

Kowvasi Balagoon