polariswushu.net Blog

Mind boxing, Long boxing, Shadow Boxing, Sparring

Morning workout:

-5 elements Hsingyi
-Long fist- kicks- stretch, inside, outside, slap, circle slap
plum flower blocking
bow stance punches,
side kick, snap kick, snap-side kick.
-shadow boxing

Evening:
teach kids class.
Sparring-
running warm up- high knees, butt kicks, falling/rolling, push kick, round kicks.
drill 1- kick drill high or low
drill 2- jab cross hook hook
drill 3- jab sparring
drill 4- 3 attack drill I go, you go.
drill 5- jab sparring
drill 6- 4-6 attack i go, you go.
7-sparring with take downs
8-sparring with take downs
9- sparring with take downs
3 focus mitt rounds- no break
1- jab, cros, jab-cross, counter punch system. last 30 sec. drill jab cross non-stop.
2. add knees. last 30 sec. drill hooks.
3. add kicks. last 30 sec. drill uppercut and body shot.

Chinese Internal Arts ”Hall of Fame” of fighters historical and living

work in progress

http://www.polariswushu.net/halloffame.html

Crossfit, Pilates, and Buddhist Meditation

June 21,22

Monday-
Morning: Neigong practice in the park.

Afternoon:
35 minute Pilates workout
30 minutes sitting meditation-
1. counting exercise
2. pranayama
3. lung exercise- cleansing breath
4. lung- filling breath
5. lung- holding breath
6. tan tien breath
7. mantrayana
8. zhine
9. bowing and dedication

Tuesday-
morning: Neigong in park- Hsingyi ‘Short flat walk” and combat pakuachang.

Afternoon:
Crossfit:
run 1 mile
2x:
10 pvc ohs
10 frankensteins
10 butt kicks
10 quadriceps crawls
10 situps
sampson stretch

WOD- Snatch kettlebell (24kg and 28 kg)
(24kg)3,3,3,(28kg)2,2,2
-strength day
200 sit ups.

Lei Tai weekend training- June 19 and 20th

Saturday-

Taught kids class and stretched with them

Afternoon-
12 rounds workout- 3 min. work, 30 sec. rest
1. Shadow box
2. jab, double jab, cross on heavy bag
3. high kick, low kick, push kick round kick on heavy bag
4. upper cut bags work
5. 20 pull ups, 20 box burpies, 30 sit ups
6. shadow box
7. heavy bag all techniques
8. 18 pull ups, 18 box burpies, 30 sit ups
9. heavy bag punching
10. 16 pull ups, 16 box burpies, 30 sit up
11. shadow box kick attacks
12. 14 pull ups, 14 box burpies, 30 sit ups

Track workout:
run 400 m
6 wind sprints (sprint straight away, jog the turns)
boxing plyometric drills- using line on track
hopping left and right,
ski jumping forward and back,
cross leg step forward and backward
rail drill- step, with jab, with jab/cross

sunday morning- 2 minute rounds, 1 minute rest.
Lei tai conditioning and sparring in lei tai gear: head gear and gloves.
1. low kick conditioning 1 and 1 trading low kick block
2. jab cross trade off 1 and 1.
3. high kick drill- trade off high kicks left or right
4. kick counter drill- evade low kick,, return kick
5. jab double leg take down drill, sprawl counter
6. jab- double leg take down with more resistance
7. Throw rounds, work several throws
8. sparring punching and throws
9. sparring
10. sparring

close out: 2 minute rounds
focus mitt- counter punch system- return 4 after cover.
1. counter punch system- drill out last 30 sec with continual jab cross
2. pad holder adds jab, cross, or jab cross and counter punch system, drill out last 30 sec with KO cross.
3. pad holder adds kicks and counter punch system. drill out last 30 sec with upper cuts and body shots.

Sunday Afternoon-

5 mile run

Go see new Karate Kid movie with wifey.

Internal Arts- Neijia recovery Training log 6/16/2010

Morning workout: recovery workout using Neijia arts to cultivate and circulate qi.

walking deep breathing washing qi to ‘bai hui’.
San ti standing left and right.
rise,drill, overturn, fall drill
5 elements- Pi quan- recall all variations (short flat walk, luihe, sichuan)
beng- all variations.
tsuan- all variations.
pao- all variations.
heng- all variations.

ba dua jin-
twist left and right, side pulls, toe touches, bear spine, bear squat,

Pakuachang- single palm form- recall all variations.
1. fan chang, circle fang chang, tien fan chang, standard, standard with FUL (flower under leaf)
pierce palm, reverse palm, coil hand, coil hand low, white snake, palm strike change, adding FUL and Tien fan chang changes.

Fast Taiji Long form- Yang small fast frame/Wu fast frame hybrid form.

closing- patting/slapping massage to arms, legs, back, face, head, neck, body.

Cross fit and training Journal June 14, 2010

Morning- 200 sit ups/ab exercises

After day job- Cross Fit

warm-up
800m row
2x:
5 pull ups
10 burpies
15 squats
20 sit ups
cobra stretch
sampson stretch

20 min. for reps- 65 lb. bar
1 round=
10 push press
10 over head squats
40 mountain climbers

total number- 8 rounds
*goal go right into next exercise without stopping and going into next.

Fighting Cancer and Healing self with Goulin Qigong

INTRODUCTION OF GUO LIN QI–GONG
by Coach Xu
The new Guo Lin Qi-Gong (GLQG) is a type of self control Qi-Gong therapy consisting of a combination of both slow movements and peaceful meditation. It was initially developed by the late Qi-Gongist, Mrs. Guo Lin who was born China in 1909 and died in late 1984. She was a famous painter noted for her mountain and river scenes of China. When she was six years old, she followed her grandfather to practice child Gong and play Hua-Tuo’s animal analogue demonstration. During her many travels, she visited many famous Qi Gongist throughout China.
In 1949, she contracted cancer of the uterus. Even in spite of her numerous operations, the cancer could not be controlled. In her search for a cure, she turned to the old, traditional Chinese treatment of Qi-Gong. She studied various medical books and continuously applied Qi-Gong therapy to cancer healing. After ten years of
research, she developed a new system of Qi-Gong. Her therapy integrates movement with meditation. Her approach proved to be effective and easy to learn. Since 1972, patients have been using her treatment throughout China. More than ten thousand cancer patients have practiced her new GLQG treatment to fight their cancer. A lot of her cancer patients got healed and did not have any cancer recurrence. In studying the successful cases, it was revealed that GLQG is an acceptable method to add to the treatments integrating TCM with WM. (TCM–Traditional Chinese Medicine, WM–Western medicine)

The Shanghai Rehabilitation Club for cancer patients was established in 1989. in 1993, a survey was conducted of its 1,054 club members having cancer. The survey results revealed that 64 percent of the members having cancer had recovered. It was conclude that of those cured of cancer, 85 % were persistent in exercising GLQG
Some of the benefits from properly practicing GLQG therapy were improved s1eep, appetite, improved immune functions that contributed to preventing replaces and metastasis, improved quality of life, and prolonged survival.

Today, there even a few teachers of GLQG outside of China , in the United
States, Canada, Singapore, Malaysia, Indonesia, Hong and Macao. As a
result, there are adherents of GLQG in these areas. Due to the favorable reputation of
Qi-Gong teachers in the China, our teachers were invited to teach at the Qi-Gong
Association of Japan twice, Once in 1992 and again in 1993. -

The special features of GLQG are that it:
1.– improves physical conditioning which in turn prevents and cures diseases
2.– emphasizes self-training discipline so as to not require external motivation by others;
3.– differentiate Qi-Gong modes, program, and, duration which is, based on the different kinds of diseases including the cause, nature and’location the cancer as well as the physical condition of patients;
4.— is easy to learn and has no proven side effects. However self-training; should be advanced step-by-step and the patient’s willpower must be developed so that they can exert all of their strength.

There are several modes to apply the new GLQG program of treatment, such as:
* Walking with wind respiration:
– natural walking
– quick walking
– stable walking
– 1, 2, 3, point walking
* Waving arms slowly up and down and opened and closed
* Massaging of the Yong Quin acupoint and head
* Hand and Feet rods
* Making special vocal sounds
* Walking slowly for patients with chronic diseases.

Wind respiration is started with tonic inner vital energy, combined with mind conduct, and respiration with posture conduct. this treatment leads to proper regulation of the central nervous system, improving macrophage activity, replenishing vital essence to improve eyesight, promoting blood circulation and strengthening fi.inction of immunity and hemopoiesis. All of the functions of new (GLQG inhibits growth of cancer cells and even helps restore cancer cells to normal cells. It is an effective adjunct treatment for cancer patients.

INTRODUCTION OF SHANGHAI CANCER REHABILITATION CLUB
By Coach Xu
“Social Oncology,” a new field in medicine, recommends that doctors should attend to the psycho-social aspect when treating cancer patients. The Shanghai Cancer Rehabilitation Club was established in 1989 to provide this type of rehabilitation for many cancer patients in Shanghai, particularly those who have ample time due to unemployment. Sixteen chapters of the rehabilitation club are located throughout the city, thus convenient to members. At the current time, there are more than four thousand members of club, including some noncancer members who are supporters of “Social Oncology.” Both Chinese and Western cancer specialists work with the club patients. In 1993, the Club established the Educational Institute of Cancer Rehabilitation. Shanghai Educational Bureau legalized the institute for the purposes of collective psychological therapy to guide the patients in medical rehabilitation and to encourage them to fight against cancer and to increase their quality of life.

The activities of the Rehabilitation Club are:

* To consult with patients on a weekly basis;
* To guide patients in writing articles on their experience for the club ioiirnal “Rehabilitation Communication”
* To lead the patients in their Guo Lin Qi Gong exercises in the district
park;
* To invite various cancer specialists to lecture the patients;
* To organize different field trips that would be a group activity
that might help in to work toward a healthy and optimistic state
of mind;
* To provide different classes to aid in rehabilitation such as singing
dancing, joke and riddle telling, games, taiji performances, nutrition
and psychotherapy;
* To celebrate the fifth anniversary of survival since diagnosis for the
patients;
* To accept financial assistance and grants from supporters of this
treatment from both home and abroad;
* To elect an “anti-cancer star” once a year;
* To arrange for the “anti-cancer star” to lecture at home and abroad;
* To sponsor “Olympic” games for cancer patients. In 1993, more than
2,000 members from Japan and Taiwan joined in the games.
* To encourage members to write books. Several best-selling books
have been published already, such as ‘Cancer Does Not Equal Death
and Super-Over of Life;
* To share research and experience of GLQG with supporters around the world;
* To encourage cancer patients to join in the spirit of” I serve the people; the people serve me.”

A BRIEF INTRODUCTION TO COACH XU TAI JI INSTITUTE
The Coach Xu Tai Ji Institute in the United States is a specialized institution dedicated to the introduction of Oriental traditions and culture, to the research and instruction Of health preservation and the prevention of illness.
The essential and typical Oriental theory of Tai Ji, Ying Yang, Si Xiang, Wu Xing (five elements), Ba Gua etc. have been proven through thousands of years of practice, to be scientific and in accordance with the laws of nature. To study, to research and to implement these theories and methods for the health, longevity and recreation of modem society are an important issue of modem science.
The president of Coach Xu Tai Ji Institute, Mr. Xu Jun-Heng, has been engaging in competitive sports, health restoration and preservation practice for thirty-six years, and has accumulated rich and extensive experience through these activities. Especially during the recent six years, he has helped many patients to regain their health and many cancer patients to recuperate. Those weak in physical constitution have become health and strong. Participants strengthened their physique and are able to grasp and utilize the concept of self-regulation and self-balance in order to prevent illness and to preserve health.
Coach Xu Tai Ji Institute maintains:

1. The birth and death of a human being are a long and natural process. If physical and psychological balance is relatively attained, one enjoys health, longevity and high quality of life. On the contrary, one would be sickly, have a shorter life-span and lower quality of life, if imbalance perseveres.

2. Any illness is always caused by the imbalance of the body as a whole. Any partial disorder is the manifestation of the imbalance of the whole body. Thus to cure a disease one must give consideration to that fact.

3. Psychological problem leads to physical changes; physical disorder leads to psychological imbalance. Therefore one’s mind and life-style affect his health to a great extent, and seriously influence the process of treatment and recuperation.

4. According to traditional and modern methods, the treatment of a patient is only an aid to the patient from the outside. Whether the aid can be of help or not relies on the potential of the patient’s body, on its acceptability of the aid.

5. A treatment regulates the body so that the partial or total physical and psychological imbalance ca be restored. Using as healthy diets and physical exercises, are as important as using modern medicine and technology.

6. Actively doing self-regulations with a positive attitude, and be responsive in accepting aid from outside, the combination of above is essential to the patient and only in this way can the treatment be effective and sound. Therefore, it can be said that the best doctor for you is your own self

Coach Xu Tai Ji Institute has made the observation that we often estimate ourselves incorrectly: When we are healthy we tend to believe we are much healthier than we really are. And when we are ill, we tend to disregard the potential of our vitality and only rely on medication, forgetting how much the mind means to the body.
Coach Xu Tai Ji Institute will carefully select the most essential and most effective of the Oriental physical practice methods to guide you in the research and practice of good health and well-being, to help you in your recuperation and to discuss with you the way to perfect health.
The slogan of Coach Xu Tai Ji Institute is: “Let us lead longer, healthier and happier lives.”

Crossfit and Lei Tai/Boxing training 6-10-2010

warm-up
rowing 500 m
2x- 10 each
sampson stretch
v-ups
caterpillars
back reaches
wall balls

7 bears 2x
lift to chest, push press, squat, push press, down

WOD: DEADLIFT start with 85 lb- go up 20 lb. each time

4.4.2.2.1.1

sparring- 2 min, 30 sec rest
2 jab round and defend
2 cross round and defend
2 trade off rounds
6 rounds sparring, add pushing off lei tai

meditation and breathing closing

7 principles of training in relation to Neijiquan “Internal Arts’

I didnt have time to elaborate how this article might be useful to IMA (i’ll use Tai chi for example) so here it goes…

SAID- Specific Adaptations to Imposed Demands principle
If we take the physical stress of trainin hard in say something like fajin….day 1 you train on fajin ‘An’ or push for 15 minutes…the next time you train you will be more prepared and can go for 20 minutes. you can adapt to the increased stress you impose on your body. Take standing maybe it is painful for you to stand 10 minutes. well the more you stand 10 minutes, your more able to adapt to 15 or 20 minutes of standing.

GAS- General Adaptation Syndrome

this principle has to do with recovery time after hard work. so take your fajing exercise you just did for 15 minutes and then go into something less impacting, maybe a round of your form or sitting qigong for rest and recovery.

Overcompensation- this is growth in response to training. the longer you train in something the better you will get. If a taijiquan person trains very hard and diligently in a specific skill- say ‘holding’ postures, then they can reap the benefits of that training in terms of leg, core, and hip strength.

Use/disuse- use it or loose it principle. this is a basic kung fu principle. if you train for several days and take a break for a week, you loose what you gain. kung fu is like paddling up a river, if you stop paddling your making your way downstream when you need to go to the source and essence which is way up stream. This has alot to do with Wu De- diligence, perseverance and discipline.

Specificity principle - A basic principle of training which states that in order to improve a certain component of physical fitness, a person must train specifically for that component. an example here would be if your going to do a Tui Shou ‘push hands’ event and you go to yoga class 80% of the time. Yoga class might help you get more flexible, but you should really be in Taiji class training 80% of the time with other students in push hands and event simulation.

Overload- this principle states that you will not grow if you do the same thing everyday. a perfect example is CMC stating you need 1 form in morning and 1 form in evening. To really be an outstanding Taiji player you need to change up and do alot of hard work. for exampe: instead of doing the form once, try doing alot of repetitions of just brush knee, wave hands like clouds, and repulse monkey over and over until the legs burn.

The Law of Individual Differences
here is a perfect example- Taiji people love to mimic and pretend they are their teachers many times. some will do the form the same way their teacher does and try to mimic everything without looking inside and trying to understand how their body is and capable of. I have seen young guys move like an old man taiji simply imitating the old mans form. The old man back might be slightly hunched because he is 90 years old. people should learn to listen to their own body and how it feels.

crossfitnovamma.com- WOD 6-9-2010 and 7 gym principles

warm-up-
1 mile run
following set 2x
15 kettle bell swing
15 hindu push up
15 sit up
15 dislocates
sampson stretch

WOD – For Time- matt 7:07

21-15-9
Push-Press (95#)
KTE- knee to elbow

Boxing-post cross fit workout
3 min. heavy bag- thai kicks and punches
2 min. speed bag
20 sit ups
15 leg lifts
jump rope- all step styles
station bag- upper cut-hook left and right
20 sit up punching
15 leg lifts
upper cut bag- jump in 4 punches- 2 dirty box left upper cut and 2 dirty box right upper cut, jump out-in 4 punches
jump rope set
20 sit ups
15 leg lifts

7 grand Principles:
SAID- Specific Adaptations to Imposed Demands principle
Principle stating that if a person is put under physical stress of varying intensities and duration, the person attempts to overcome the stress by adapting specifically to the imposed demands.
Specificity principle
A basic principle of training which states that in order to improve a certain component of physical fitness, a person must train specifically for that component. For example, exercises for strength may do little to improve flexibility, and exercises designed to improve the endurance of arm muscles may do little for leg muscles. The principle applies to muscle groups, movement patterns, and type of contraction.
This principle means you start out with fundamental training, basic work out, and by time you move on to more specific work out. We all have our weak muscles and spots. example you have been working out for 3 years and have develop great upper body, but your legs are behind. there for to reach your final goal, you have to specify and go more in depths with your leg training, and include some squats for example.

GAS- General Adaptation Syndrome
This principle states, that after a period of hard high intensity training, a period of low intensity training, or a complete rest period must occur, In order to recover your body.
This is very important in order for the muscles to heal and recover and to be fully strong and recovered for the next period of high hard intensity training.
There can be a little confusion because some tissues and cellular component, may not need any rest at all. But muscles especially when heavy weight training has occurred, need time to recovery, and you do not necessary go that heavy next time you work out.
A general misunderstanding of this principles is, if you then, only do a fullbody work out once a week. In that case your rest period is way to long, for you body to adapt to the amount of pressure you put on it.
These principles is a good guideline next time you plan your work out, keep them in mind and use them wisely.

Overcompensation- This is a very simple principle, but yet very important. Muscle fibers grow in size in response to training. An example is calluses in your hand, what happen if you use your hands a lot ? You get more calluses on your hands. the same goes for muscle fibers.

Use/Disuse- Use or loose it, thats simple, if you train to a certain point, and stop training, you will by time loose all what you have been fighting for. an actually it goes faster than you think. But the good point is, that our muscles have a memory, so it does not take so much time to get back to it again.

Overload- If you always have the same amount of weight and use the same amount of reps in your exercises, your improvement will stop according to your bodys adaption, and to the amount of stress you put to your body thru weight and reps.
To improve further you have to go beyond the point which your body already has adapted to.
One way is to add more and more weight for each time you work out, and thereby put more stress to your muscles and body.
This you can do, to a certain point, until your body cannot recuperative, and you will end up overtraining , or just get used to the stress.
At this point in your training, you should go to a split system, example, front and back, a 2 split. Later even a 3, 4 or 5 split. because your body will demand it to go even further. If you stay In the same training regimen, you will hit a plateau or being overtraining. other way to keep improving I will mention later in this article

The Law of Individual Differences- A tendency people have, when they start working out, is to copy, the “big guy” in the gym or the most fit girl on the treadmill, and expect to have the same results as they have been struggling for.
Unfortunately that is not always whats going to happen, and after a period of time, they get more and more desperate, because of the lack of results.
Strength training
is not only a question about lifting weights, but also a learning in how to listen to your body. How to feel your body. And how to get most out of your genetic blueprint. We are all born with our differences, for some people, its very easy to build muscles, and for others very difficult. You can make a big step on the way, by listening to your own body, read some science, and not alway believe in Gym Science.