DarthPenguin

Thursday 24th November Lifting Session Squat 20kg x 5 40kg x 5 62.5kg x 5 72.5kg x 5 82.5kg x 5 62.5kg x 5 62.5kg x 5 62.5kg x 5 62.5kg x 5 62.5kg x 5 Push ups 12 12 8 8 16 One Hand KB row (total reps - equally split L and R) 20kg x 22 20kg x 22 20kg x 22 20kg x 22 20kg x 22 Biceps cable curls 20kg x 12 20kg x 12 20kg x 12 Grippers s x 17 s x 17 s x 17

I've never actually tried any landmine exercises - is a landmine attachment something you would recommend purchasing then? Kettlebells are good too. have enjoyed using them for years - have a few at home but want to get some more. I used to like using heavy ones for farmers walks too

Belated happy birthday - hope it was a good one (plus lots of good loot!!)

Wednesday 23rd November Karate session Different instructor today, session was slightly different but good Warm ups There were roughly the same as usual Kihon This was done a bit differently. We ran through all the kihon performing it as slowly as possible to really hone in on technique then went through it again at usual speed. Was a useful exercise i thought Kata As with the kihon ran through grading kata very slowly to check technique, alignment etc. Got a couple of useful pointers on where i am pointing the chambered knee for a couple of sidekicks. Ran through kata again at normal speed a few times afterwards. Comments were generally good, which is always good! Kumite Very brief this time - we ran through one round of the grading required kumite All in all a good class. i enjoyed the change of pace and gave me a fw good things to work on at home which is always good

Tuesday 22nd November Lifting Session Seated overhead Press 20kg x 5 25kg x 5 30kg x 5 35kg x 5 37.5kg x 5 30kg x 5 30kg x 5 30kg x 5 30kg x 5 30kg x 5 KB one hand clean 16kg x 18 (total reps - 9 l 9 r) 16kg x 18 16kg x 18 16kg x 18 16kg x 18 KB Swings 16kg x 11 16kg x 11 16kg x 11 16kg x 11 16kg x 11 Biceps cable curls 20kg x 11 20kg x 11 20kg x 11 KB side bends 16kg x 22 (11 reps per side) 16kg x 22 16kg x 22 Grippers s x 16 s x 16 s x 16 These felt a little tougher towards the end but still fine. Will work up to three sets of 20 then go up to the higher model total time : 38min total poundage : 5523.5kg total density : 145.4kg/min

Best of luck - plus stepping down as a moderator doesn't mean you need to step down as a poster!

Yeah i agree totally. I was just curious if people had any favourite exercises plus (if i'm honest) i thought it might be a good topic to get some conversation flowing, or for someone a bit shyer might present them with some (hopefully) useful ideas

Sounds like it was a fun card. I haven't seen a UFC in so long; I just can't lay down the money for it.Yeah you guys in the US get the bad end of the stick for PPV it seems. Most ufc cards are shown here on a satellite/cable channel as part of my regular subscription and whenever a boxing of ufc event is put on as ppv it is usually £20-£25 max. I have seen you guys get charged $99 sometimes which seems crazy to me!

I thought that it might be a good idea to start a thread with people's best exercises / lifts and how they translate to martial arts performance. Most of us (i think) have a limited amount of time to train so it makes sense to seek out exercises with the most 'bang for your buck' or with the largest benefit and least negative impact of martial arts training (i'm thinking here that you don't want to do anything that totally wipes you out and prevents you stepping on the mats / floor). I will go first (since i started the thread it only seems fair!) For grappling the most effective exercise i have found (by far) is the barbell power snatch from a hang. Whenever i program this in i notice an almost immediate improvement in hip explosiveness when grappling. In second place i would put the deadlift for the overall strength increases, grip strength benefits and hi strength. For striking i personally find that barbell squats and explosive bench presses with a close grip work well for me. Barbell squats to work on leg strength and abdominal tightness when moving (i always notice that when i squat heavily regularly my ability to 'tense' for an abdominal strike is much better). Explosive close grip bench always benefits my punch power. I like to try and feel like the weight is being thrown into the air and i am having to catch it and bring it down. I've never really found much benefit from weighted glute raises/bridges. I just find it really uncomfortable to get under the bar for the hip thrust and i don't think it strengthens anything i can't strengthen from deadlifts I'm interested to hear what other people like, or even what they find to be worthless!

Saturday 19th November Lifting Session Deadlift 70kg x 5 75kg x 5 85kg x 5 97.5kg x 5 110kg x 5 85kg x 5 85kg x 5 85kg x 5 85kg x 5 85kg x 5 E-Z bar curls 20kg x 11 20kg x 11 20kg x 11 20kg x 11 20kg x 11 Triceps straight bar pushdowns 20kg x 11 20kg x 11 20kg x 11 20kg x 11 20kg x 11 One hand standing KB overhead press 16kg x 7 (reps per hand) 16kg x 7 16kg x 7 16kg x 7 Grippers S x 15 S x 15 S x 15 Total poundage : 7408.5kg Time : 40min Density : 185.2 kg/min

Wednesday 16th November Karate Session Warm ups Usual warm ups performed - a little less than has recently been the case Kihon Worked on required grading Kihon plus tried some of what will be required for next grade Kata Multiple rounds of kata, performing Heian Shodan, Nidan, Sandan and then multiple rounds of Yondan. Is getting a lot smoother with corrections being a lot more minor. Mainly around rhythm and pacing. Slowing at a couple of points has made a massive difference Kumite Multiple rounds of kumite. As usual wa paired up with the male 2nd dan and 1st dan and we rotated around amongst ourselves. Did a few rounds with one person pressing the attack and the other purely fighting on the counter (though if the attacker did something daft like wander forward into punching range you were allowed to strike first. Then did a few rounds of free sparring. Did some more run throughs of the kata to finish the class

Congratulations! Hope you have been blessed with a good sleeper!

Tuesday 15th November Lifting Session Bench Press 20kg x 5 40kg x 5 47.5kg x 5 52.5kg x 5 60kg x 5 47.5kg x 5 47.5kg x 5 47.5kg x 5 47.5kg x 5 47.5kg x 5 KB Goblet squat 20kg x 10 20kg x 10 20kg x 10 20kg x 10 20kg x 10 KB one hand clean (reps is total for left plus right) 16kg x 16 16kg x 16 16kg x 16 16kg x 16 16kg x 16 Biceps cable curls 20kg x 10 20kg x 10 20kg x 10 Triceps straight bar pushdowns 20kg x 10 20kg x 10 20kg x 10 Grippers S x 14 S x 14 S x 14

Apologies for raising an old thread from the dead but it looked quite intriguing. Did anyone ever manage to pull together a list? I'm reminded of Stephen Kesting's 'roadmap for BJJ' and thinking that a list would be so useful for a lot of people. Having a list of some 'core' techniques to reference could be really useful for some people, especially those who are new. Was thinking about it this weekend when my 6yr old had a mini judo competition - i had told him in advance that it can be helpful to focus on one throw and one pin/holddown until really good at it and then gradually add things to your competitive game one move at a time. Having some kind of list/chart could help someone new pick a complementary technique to what they already know

Sounds interesting! Will take a look

Was an interesting event : takeaways for me were : - Adesanya has just met a guy he can't beat. He is probably more skillful but Periera just hits too hard. He kinda makes a mockery of weight classes. Apparently he stepped into the cage at 220lbs, and made weight easily at 184.5lbs. That is roughly Jon Jones in cage weight at his peak! - Chandler needs to work on his cardio. He is very close to beating the top guys but keeps losing due to his gas tank. Great fighter to watch though

Are you training the snatch lifts as a main lift or an assistance lift? If the latter then maybe worth increasing the reps before the weight and seeing if that helps with the grip strength too? It was always the limiting factor i found with the lift. Maybe add in some timed holds with the higher weight? Start with a rack pull height and hold it, or hold the final rep for time?

Saturday 12th November Lifting session As before main lift is supersetted with alternating assitance movement. Squat 20kg x 5 40kg x 5 57.5kg x 5 67.5kg x 5 77.5kg x 5 57.5kg x 5 57.5kg x 5 57.5kg x 5 57.5kg x 5 57.5kg x 5 Push ups 10 reps 12 reps 7 reps 7 reps 15 reps reps were taken from the hundred push ups programme. I am crap as push ups and thought that adding them in might be a neat way to do them 3 times a week and push numbers up One hand kb row (reps are per hand L and R done) 20kg x 10 20kg x 10 20kg x 10 20kg x 10 20kg x 10 These felt fine. will up the reps next time i think unless the squats feel particularly brutal Biceps cable curls 20kg x 10 20kg x 10 20kg x 10 Grippers S x 13 S x 13 S x 13 poundage : 5401kg total time: 41.5min density : 130.14 (haven't used the push ups for these calcs)

Very interesting. One thing that came to mind was, how similar are the techniques then in Tang Soo Do and karate? have they stayed similar or have they diverged over time? Reason for asking is it might be an interesting resource to look at for things that can be integrated into my karate - combinations, strategies etc. . I already find that i subconsciously do a few things a little differently due to prior training etc, which can sometimes through people for a loop when sparring / drilling (i use a front leg yoko geri keage to the stomach fairly often which almost no one seems to expect and i have been told before that when practising certain more freeform drills that i often step in closer as i am naturally going block -> possible strike -> takedown/throw, when a lot of the others are naturally keeping more distance. Is something i try to work on to more closely adhere to the style i am training but doesn't hurt to add more to the toolbox!

Yeah is interesting the lifts that need to be practiced regularly to avoid them sucking. For me deadlift and squat are usually fine - worst one is the overhead press followed by the bench. Without regular work they quickly fall off i find.

Really interesting and well written article - must have taken a lot of effort to pull together! I was curious about one bit (apologies if this is a silly or obvious question!). I have heard a lot of people refer to Tang Soo Do in the past as 'korean karate' with some even referring to it as being Shotokan Karate based. Your article mentions that the founder of Moo Duk Kwan is mentioned as having trained in Shotokan in some sources but not substantiated. I'm curious on your thoughts on the linkages? Are the Korean Karate claims overstated / inaccurate or is there more to it? I know very little about Tang Soo Do so apologies if the answer is an obvious one and there are a lot of Kwans that make up Tang Soo Do

Wednesday 9th November Karate Session Warm ups Bit heavier than usual, lots of push ups included. I hate pushups but think i did about 70 in total across a few sets. Was a struggle towards the end. We were paired up with someone and told to do 100 across the two of us. Unfortunately the guy i was with really struggles at them (he was really trying as hard as he could) so i had to pick up the slack! Kihon Little different today also. Slightly different combinations and practising them a lot faster in sets of ten reps with no rest between different combinations Drills We then worked on a few drills with partners : up and down the hall with a lae geri to the persons stomach (lightly), then a yoko geri to the stomach and finally a mawashi geri to a hand beside face. Then combined it and did all three in sequence. Did a few drills of blocking a punch and stepping into an upwards elbow; using a yoko geri or a mawashi geri as appropriate. Kata Several run throughs of the grading kata required. It's improving as the comments i am receiving now are less about the techniques themselves and more about the rhythm / pacing of the kata (which i do need to work on a lot!) Really good session. Enjoyed it a lot. Classes have been getting a bit more physically intensive recently which i like

Always annoying when a workout gets cut short but one of the benefits of being consistent (as you are) if you can absorb the missing session. It's just a few more days recovery time

It's a good thought. Issue is i have one rack to use and it will be set up for me to press from so can't use it to squat. Was going to try to add in some fb or kb leg work though: goblet squats; lunges or similar as i thought it made sense too. Am planning to err on the side of caution for the first run through of this routine though as i usually wouldn't superset much and i don't want to risk an injury! Good suggestion though

No disputing that they are the best team in the world, as are the NBA champs, NFL champs etc. The best players also play in MLB (usually) but there can be shocks. Easy example is my soccer/football team. I follow Glasgow Rangers and last season they were the losing finalists in the second biggest european club tournament but they are nowhere near being amongst the best teams in Europe (as they showed with their poor showing this time). I've always quite liked the North American model where it in essence combines the two types of combinations we have over here: typically we have a long league season with one or two knockout competitions (cup competions). The regular season then playoffs covers that by saying that the knock out is most important but restricting it to qualified teams. The system itself says that in effect anyone can win (the whole any given sunday thing), otherwise the regular season winner would get the title awarded. Would the MLB winner beat the other winners? Yes in reality 99/100 but they still have to do it to be the world champion rather than just the worlds best team. To use a combat sports analogy: Charles Oliveira (pre recent defeat) was the best LW but not the champion officially; Jon Jones during his LHW absences was the consensus best LHW but wasn't the champ.