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Training journal July 18- July 22

July 18
morning
Tai chi warm ups
Yang short form 2x
10 minute standing.

Noon:
5 mile run with road work and sprinting.
road work:
1. shadow thai boxing
2. wall #1: palm strikes duck
3. pole kicking- double push kicks, side kicks
4. stretching
5. boxing stepping and punching
6. uphill punches and knees
7. wall #2- punch and kick combos
8. stretching
9. 200 abs- sit ups (125), leg raise with neck exercise (50), leg up butt lifts (25)

Afternoon
Boxing-
3 rounds shadow box
focus mitt rounds
1. freestyle. jab-slip, 1-2 duck, 1-2-3 slip, body shot, uppercut.
2. slip, slip, weave left and right- counter punch with cross-hook-cross-hook.
3. slip cross- body hook, cross, hook.
4. take hits from punches- neck tie spin and 4 punches: hook-cross-hook-cross.

strength training: 30 sec each, 15 sec rest.
body blasters,
clap push ups
tuck jumps
alternate arm push ups
v-ups
lunge jumps
back roll jumps
elbow/knee crunches
tuck crunches
push ups
burpies

July 19
Morning:
Yang Long form
Huashan qigong: Crane

Afternoon:
Crossfit:
WOD:
5 Rounds for time of:
400m Run
30 Box Jumps
30 Wall Ball Shots (20#, 14#)

Muay Thai:
Thai pad work freestyle multiple rounds

July 20
morning
Hsingyi lines- 5 elements, tiger, horse, eagle-bear,rooster.
Pakua- fast changes with palm strikes and kicks
Taijiquan- Yang-Wu hybrid long form.

Evening workout
David Carter training:Dave Carter’s Dynamic concepts
running,high knees, butt kicks
bear crawls, reverse bear crawls, judo push ups,
T-push ups, twisters, scorpions, spider push ups,
Abs- leg outs, criss cross, back rolls
running, step slides, sideways with double and triple jabs
punch work:
1. high low high jab cross
2. jab, cross (crouch) long upper cut, cross
3. hooks- high low, low high
4. upper cuts
5. Spin drill and shadow box- work on round kick and side kick combo
6. shadow box
clinch work-
1. pummeling
2. pummeling and toss using swing step off the opponent push
3. pummeling and punching- leg, rib, around head
4. bicep hold and tie up- grab leg and throw via either leg raise and trip or hip throw.
5. pummeling and tie-up to head/ear control- knee-kick-punch
Sparring- carter rounds: switching partner when Carter say so. 15 minutes.
post workout:
3 rounds Thai pad work with throws- 2 minute work 45 sec rest(control center of ring)
-work on right kick- grab leg and throw, push out of ring, attack, move off line of attack,push kicks.
2 rounds- kick work only,push kicks, round kicks, side kicks, etc.

July 21
morning
Hsingyi lines- 5 elements fists
Pakuachang- Cheng style form: fast palm changes and stepping.

afternoon:
Track workout:
400m run 4x
stretches
other- inside, outside, straight stretch kicks, lunges, high knees, butt kicks, karokes, etc.
3x conditioning circuits for time: horse stance jumps, sprint, push ups,sprint, burpies, mt. climbers, sprint, push ups, sprints.
9x wind sprints
ABS- 50 sit ups, 20 side bends, 50 leg lifts.

July 22-
morning
Ba dua jin
hsingyi 5 elements
pakua- 8 animal with fast snake stepping
taijiquan- long form

Evening-at Novamma
Modified Crossfit-
jump rope
heavy bag
speed bag
uppercut bag
abs- bench sit ups
10 x Bear complex 95#
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

-teach kids class
focus jujitsu: kimura, americana, key lock day

sparring class: Novamma with Dave carter of www.dc-athlete.com
15 minutes strength conditioning warm ups:
running, high knees, butt kicks, skip, lunge, bear crawls, reverse, scorpions, v-ups, roll-ups, twisters, etc.
two person: row, arm push ups, lift ups
tie-ups:
1. a.14 control points- head, ear, jaw, nose, shoulder , bicep, tricept, elbow, wrist, hip, knee, ankle, fingers, toes
b. neck conditioning drill with pull resist
2. head tie up- crown/ear with swing step toss
3. pummeling, switching persons
4. bicep drill- similar to wave hands controlling inside of bicep
5. bicep drill to counter punches
6. overhook/underhook with swing step toss- head/ear control- knee/kick/single leg
7. from clinch- take head control, head into opponent jaw/ bicep grab and knee.
8. from clinch- dirty box: shoulder bump head up- reach around and head/ear control- knee or kick/take down single leg
9. sparring with tie up and punches/knees
dave carter special for fight:
1. from tie up: pak-upperhook- and bicep control side pass and throw
2. from clinch- punch to ribs, when they move arm, under hook, side pass throw, single leg or knee
3. special attention to the lat throw vs back throw
4. three shadow boxing rounds with kicks and take downs
5. focus mitts: 3 fight rounds, with punching, kicks, tie-ups.

Training log July 4- July 10, 2010

July 4th-
4 circuit rounds 3 minutes-
neck drill, slip/weave drill, plank, punching drill, knees, horse stance/duck, double push kick left and right, one arm/one leg plank, fast feet sprawl.
- 5 mile run with road work, stretching, wall kicks, wall palm strikes, box run, chi run, footwork drills, sprints, hill runs, punching.

July 5th-
Morning:
Plyometric Intervals- equipment: weighted gloves, boxers fast feet, heart monitor, perfect push up.
15 min. warm-up:
3x: running, sky punches,123′s low kick blocks/circle, jump ropes, thai knees, double push kicks drill, overhand right mirror boxing, S-jumps.
warrior stretching set- wushu and yoga stretches: lunges, drop stance, twist circuit, sumo, running stretches, etc.

Plyo Set 1: 3x 3min. rounds work exercise 45. sec min. each.
1) switch stance boxer- bob/weave/slip switch stances.
2) sumo squat clap push up
3)wide in/out abs
4) 5 power jumps and boxing punches with power repeat.

Plyo set 2:3x 3min. work each exercise 45 sec.
1) one leg squat,touch floor, and up knee- aka ‘pogo’
2) tiger sprawls
3) pakua wind palm- aka ‘globe twist’
4) level 3- 10 push ups, 10 mt. climbers, jump.
drill out 30 sec.: 4 lunge/4 horse stance: in boxer stance:
slip switch stance, slip switch stance, left shoulder roll, right shoulder roll.

Plyo set 3: one 3 min. round each exercise 45 sec.
1) side push ups
2) thai jump knee
3) 8 thai clinch knees, 4 vajra jumps,alternate knees left and right.
4) opposite arm leg push ups

Afternoon:
review Lei Tai fight day-
1. shake down warm up with jump rope foot work 1-10. (x-step, right, high knees, ski, front back, etc.)
2. wall stretches
3. floor stretches
4. body slap and hitting: body conditioning
focus mitts: no talking pad holder, just place mitt.
round:
1. jab, cross, or jab-cross.
2. add counter punch system
3. add knee
4. add round kick left and right
5. add counter kick system
6-10. combine all 3-4 straight rounds no rest.

July 6th
Morning
qigong walking
Wu style tai chi

afternoon
Private with Muay thai champ Dave Carter: 1 hour 15 min.
warm-up 15 min.:
running,backward run, side run, butt kicks, high knees, skip jump, sideways with jab, step slide, step slide with punches, roll sit ups, twisters, up kicks, cherry pickers, judo push ups, T push ups, running, backwards, skips, bear crawls.
details- jab cross, hooks, upper cuts. wide stance. hands up close to face.
step with jab cross chasing opponent, jab left and right stepping.
in & out- jab cross hook cross
in & out- jab cross hook cross, jab out back step.
flow drill- block jab (crazy monkey block) step jab- cross- hook- cross- jab out.repeat

heavy bag work:
1. a.right leg kick
b. add fake jab
2. a. left leg kick
b. left leg. rt. cross
3. a. left leg pendulum kick
b. fake jab, left pendulum kick, rt. cross

details- watch the chest not eyes
sparring drills using CM techniques-
drill 1: 3-n-3
block 6 punches with forearm/cover block
drill 2: block jab- return 6 hard punches and any 3 kicks
drill 3: block low left kick, cross-hook-cross, any 3 kicks.
drill 4: 3 minutes- partner does #2 or #3 and respond appropriately

end- 3 minute on bag hard, circling moving, many punches many kicks.

July 7
morning
Yang tai chi long form
Qigong breathing.

afternoon
Crossfit-
warm-ups: 3x 10 each: burpies, push ups, pull ups, sit ups, cobra, sampson.
WOD 3 rounds for time:
400m run
20 Box Jumps
20 KB swings (20kg,12kg)
20 KTE

July 8-
morning:
walking qigong/deep breathing,
hsing yi – short flat walk and hebei style 5 elements.
Pakuachang- combat oriented fighting, visualizing fight and circling, palm attacks.
Taijiquan- Wu fast form, 37 Yang short form slow.

evening:
Sparring drills: 3 min round 30 sec rest- 3 straight rounds.
focus mitts:
1. take beating (punches and kicks)- use defense
2. take beating/defense- 4 punches
3. freestyle mitts-counter punch system
thai pads- 3 min. rounds 30 sec rest- 3 straight rounds
1. freestyle- all double kicks, push kicks
2. freestyle-counter punching
3. freestyle- counter punch , counter kicks.

July 9
morning
2 rounds of 10- push ups, squats, leg lifts, deep squats, front kicks, side kicks, knees, dips.
xingyi neigong.

Evening-
Crossfit:
Deadlift- 150lb. to 185lb.
5-4-4-3-3-2-2

Boxing: Coach Derek Sierra
3 rounds shadow boxing. 3 min. rounds.
5 min. jump rope
station training: 3 min. each.
focus mitts
heavy bag
focus mitt
tear drop bag
focus mitt

10 minute strength conditioning circuit:
10 24kg kettlebell swings
10 push ups
10 squats

July 10
morning
teach kids class- work on stretching

Crossfit WOD: For Time

40 Burpees
5 HSPU
30 Burpees
10 HSPU
20 Burpees
15 HSPU

Afternoon:
800m running
30 assisted pull ups
20 squat cleans- 95lb.
800m running
30 assisted pull ups
30 95lb. bench press
heavy bag structure hitting:
20 jab cross, 20 ko cross, 20 hook cross, 10 left kick, 10 right kick, 20 jab-cross-hook- cross.
800m running
30 assisted pull up
Heavy bag structure hitting:
100 jab cross drilling, 20 ko cross, 10 jab cross hook cross hook, 10 body hooks/head hooks, 10 left kicks, 10 right kicks.
30 bench press 95 lb.
heavy bag structure hitting:
100 jab-cross drilling, 20 cross hook cross, 10 push kick left, 10 push kick right, 10 left pendulum kick, 10 fake jab body cross, 10 body hook head hook left and right side, 20 hard jab cross.
30 sit ups
15 supermans.

Recent training log for this week, June 29- July 3

Tuesday-
morning: Yang long form- slow and relaxed
afternoon: track workout- mile run, stretching, 3 circuit rounds: (squats, running, burpies, etc). 8 wind sprints, abs, etc.

Wednesday-
morning: 400m running,
hand weight boxing set: punches, double punches, flys, raises, military press, tricepts, etc.
400m running.
afternoon: rest day

Thursday-
morning:
Cross fit: jump rope, 20 push ups, jump ropes, 20 sit ups, jump rope, 20 medicine ball squats,
jump rope, 100 resistance band speed punches, jump rope, 20 push ups, jump rope, 40 sit ups, jump rope.
wod: 5x- 7 pull ups, 14 kettle bell (28 kg) sdhp (sumo deadlift high pulls), 21 kettle bell snatches (16kg).
running 400m.

Afternoon-
Yang long form 2x with speed variation,
circle walking with palm strikes,
Muay thai shadow box- speed kicks and knees,
speed shadow boxing.
qigong warm-down.

Friday-
running- 400m w/ road work: rail step punching, shadowboxing.
40 body weight tricept dips
3 min. round heavy bag (boxing)
4 push-press power lifts (95lb.)
3 min. round heavy bag (muay thai)
4 push-press power lifts (95lb.)
3 min. round heavy bag (muay thai)
4 push-press power lifts (95lb.)
running- 400m w/ road work: rail step punching, shadowboxing.
50 sit ups
20 push ups
50 sit ups
20 medicine ball squat throws
50 sit ups
10 hindu push ups
20 hindu squats
50 situps
10 dislocates
10 toe touches
sampson stretch with bar
running- 400m w/ road work: rail step punching, shadowboxing.

Saturday- cross fit
400m run
5x 1 minute work 30 sec rest each exercise. fight gone bad style.
-push press- 65lb.
-sledgehammer vs tire
-box jumps
-wall balls
-double unders
-ball slams
-planks

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.

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.

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

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.

Upper body workout MMA Pit style

pretty good work out did the upper body this morning

Pit DVD workout 1. upper body 2. Lower body.

Upper body
warm-up:
jumping jacks
neck- rolls, up and down, left and right
shoulders- wing stretches, arm circles
straight punches
hooks
uppercuts
elbows
knees
twist waist
wood choppers
jumping jacks.

conditioning: two 5 min. rounds. drill each for 30 sec.
alternate between burpies and shadow boxing.

circuit: 30 sec. each
20 push ups
straight punches shadow box or on bag
wide push ups
hooks shadow box or on bag
robot push ups
combination punches shadow box or on bag
hindu push ups
straight punches shadow box or on bag
over under push ups (both sides)
hooks shadow box or on bag
hold push ups down then blast up
straight punches shadow box or on bag
3 down 1 up push ups
left hooks drill right hooks drill shadow box or on bag
legs on chair push ups
drill straight punches shadow box or on bag
wide push ups
shadow box combinations
1,2,3,4,5,6,7,8,9,10 push ups
shadow box
bouncy push ups
knock out punches
push ups

last set:
low kicks- shadow box or on bag 2 min.
waist kicks- shadow box or on bag 2 min.
head kicks- shadow box or on bag 2 min.
low-medium-high kicks- shadow box or on bag alternating leg for each kick

jump rope 30 sec-
5 clap push up
jump rope
6 clap push up
jump rope
7 clap push up
jump rope
8 clap push ups
jump rope
9 clap push up
jump rope
10 clap push up
sprint jump rope

shadow box/kickbox at end.

at the end he says “this isnt Taebo, tai chi or taekwondo…it’s the PIT”

Parkour for fight training

Not really new, but my co-worker is from France and they do Parkour in the military training. so i have adopted it for the fighters. Really good cardio work we did at the track this week.

About Parkour From wikipedia:

Parkour (sometimes also abbreviated to PK) or l’art du déplacement [1] (English: the art of moving) is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment.[2] It is a non-competitive, physical discipline of French origin in which participants run along a route, attempting to negotiate obstacles in the most efficient way possible, as if moving in an emergency situation. Skills such as jumping and climbing, or the more specific parkour moves are employed. The object of parkour is to get from one place to another using only the human body and the objects in the environment. The obstacles can be anything in one’s environment, but parkour is often seen practiced in urban areas because of the many suitable public structures available such as buildings and rails.

The term freerunning is sometimes used interchangeably with parkour. While superficially similar, freerunning places more emphasis on the aesthetics of movement and finding creative ways to overcome obstacles than on efficiency and simplicity. However, there is some controversy over the exact definitions of the two terms.

A practitioner of parkour is called a traceur if male, or traceuse if female.

Home kickboxing sets

warm up with – run in place series and shake down series

stretch series- legs-standing and sitting, arms and shoulders

SET 1- Pro Thai SET: five 3.min rounds

3 min. round 1- 30 sec. neck drill up/down, 30. sec. slip,slip, weave drill alternate stance
- repeat every 30 sec until round is over.

round 2- 10 punches switch step- 10 punches, 30 sec. Plank
- repeat every 30 sec and switch for 3 min.

round3- 30. sec alternate kicks, horse stance 30. sec.
-repeat every 30 sec. and switch for 3 min.

round 4- 30. sec. knee pull/twist, 30 sec. opposite arm push up.
-repeat every 30 sec. and switch for 3 min.

round 5- fast feet, sprawl and shake down for 3 min.

SET 2- “THE UFC championship”
5 rounds 5 min. each
30 seconds of following exercises:
-head turn left right
-jab cross hook round kick switch
-hindu push up
-squat side knees
-alternate v-up/crunches
-jab cross front knee, rear knee, switch
-scale left and right
-side kick, shoot,
-bear crawl

close with stretch

SET 3- Ultimate Strength and Honor
5 sets- do 10,then 8,6,4,2. finish stretch.
- hook uppercut sprawl
-clap push up
-round knee, straight knee, round kick, side kick, switch
-side hip lifts
-uppercut hook shoot, rear knee
-front kick, level change, rear knee, shoot
-alternate jumping slap foot
-hook cross rear knee, round knee, sprawl

stretch out