bushido_man96

I used to think that punching while holding weights would help my punching. What it does, though, is just fatigue the arms to the point that technique becomes and issue and speed is dissipated. I'm of the opinion that there are many different ways to practice punching and to get better at punching. But I would rather get my whole body stronger overall, and as I get stronger, my punches will get better through practice.

If I walked into a gym with just resistance bands everywhere, I'd leave and find a different gym. I think there are some things that resistance bands are useful for, but I don't believe they are useful for building a training program around.

10/9/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 340x5, 340x5, 340x5. Press: 45x5x2, 75x5, 95x5, 115x1, 132.5x5, 132.5x5, 132.5x5. Barbell Rows: 95x5, 115x5, 150x8, 150x8, 150x8. Lat Pull-downs: 132.5x8, 132.5x8, 132.5x8. Stretch: kick stretches, quads, shoulders, and sat in the stretching machine. The squat is getting tough, but feels very rewarding.

10/4/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 330x5, 330x5, 330x5. Press: 45x5x2, 75x5, 95x3, 115x1, 130x5, 130x5, 130x5. Deadlifts: 135x5, 205x3, 225x1, 275x1, 315x5, 265x5, 265x5. Stretch: kick stretches and sat in the stretching machine. I had trouble with the deadlift grip today. I don't know if I didn't use enough chalk, or what, but on the last rep, I completed the rep, but on the way down, it slipped out of my hands. On the last backoff set I did, I had to go to the hook grip to do it. 10/7/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 335x5, 335x5, 335x5. Bench Press: 45x5x2, 115x5, 135x3, 165x1, 195x5, 195x5, 195x5. Deadlifts: 135x5, 205x5, 225x3, 275x1, 320x5. Stretch: kick stretches, quads, back/hams, and sat in the stretching machine. More issues with the deadlift. I completed the set, but it felt like I wasn't able to hold my lower back in extension. I don't know what the deal is, but when I put the belt on for my work set, it seems to cause me issues in moving the bar forward, and in setting my back (or it could just be the weight). So I've got to figure something out there. Might need to back off an rework it a little, focusing on back extension.

Yeah, I'm not in competition mode either. I'm just on the wrong side of 40 and I don't want to be using a walker in 20 years, or have a weak back, or not be able to play with my grandkids. Or to not be sparring with the young kids in the TKD class. I'm going to be old and strong and not fall over easily and risk breaking a hip. When I get old, I want to be able to get in and out of bed without help, and get on and off the toilet with out help. I want to be able to move things on and off shelves that are overhead. I plan to be able to pick up the lawnmower without throwing my back out. I'm going to be the one mowing my yard when I'm 70. And I plan to still be doing barbell lifts when I'm 70.

I'm not sure why bench pressing would cause a burning feeling. I don't get any such sensation when I bench press. As a matter of fact, I haven't been sore after lifting for quite some time. The problem with bands and such is that they lack the ability to be progressively loaded, hence why barbell training is so beneficial. I can control the load on the bar and log the progress made with each workout. When I go to the gym, I have a plan, and know how much weight I'm going to lift, and how many sets and reps. The big barbell movements; the squat, the deadlift, the bench press, and the press, and power clean/snatch, or the Olympic variations of the clean and jerk and snatch, are all beneficial in that they allow the lifter to move the weight through long ranges of motion.

Welcome to KF, Mary! Glad to have you!

10/2/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 275x1, 325x5, 325x5, 325x5. Bench Press: 45x5x2, 115x5, 135x3, 165x1, 190x5, 190x5, 190x5. Barbell Rows: 95x5, 115x5, 147.5x8, 147.5x8, 147.5x8. Lat Pull-downs: 130x8, 130x8, 130x8.

Those who use steroids to get stronger probably end up doing it because they lack the knowledge of how to properly program their training in order to see steady progression, and therefore think they have to use steroids or something like it to get stronger. The thing about steroids is that they work. It's unfortunate that so many people put their health at risk because they don't take the time to really learn how to progressively strength train. Or, they feel they need to get the results right away in order to make a team, earn a contract, etc. This is the great misconception about strength training. This, and the idea that "functional training" is the way to get strong. It's part of the issue with so much of what goes into churning out these physical training certificates. Being strong is functional. That is why barbell training has been the most effective way to gain strength for generations and generations. Cool machines and the like come and go, and someone makes money off of them for a time, until the next cool thing comes along. The squat and the deadlift, programmed correctly, are very safe exercises to do, and anyone with two legs can usually benefit from doing them. They build a strong back, strong legs, and a strong core in the process, and the squat has the added bonus of training the ability to balance the load while moving it. The core gains strength because "the core" is used to lock the body into rigidity to support the weight on the back or lock the back into extension to pull the weight off the floor. This is performed by the proper use of the Valsalva maneuver. The bench press and the press help build upper body strength in the shoulders, chest, and arms. The standing overhead press (what I just refer to as "the press") is very beneficial because it requires the athlete to lock their body into position to drive the weight up overhead while maintaining balance. It is probably one of the single best lifts to do for shoulder health. The bench press isn't as good, but it is great because it allows significantly more weight to be moved, which can help drive progress on the press itself. But, alas, the world has fallen into a trap of the idea behind "functional training." The better model of training is a two-factor model of training. The idea behind it is that strength is increased through barbell training, which has been proven over generations to be the best method of increasing strength (the first factor), and sport/athletic skill is increased through practice of the sport (the second factor). So for us, as Martial Artists, the ideal would be to lift at least three days a week to increase strength, and practice our Martial Art of choice to increase our skill at our chosen style. A baseball player would similarly strength train three (or four, depending on where a person is in their progression) days per week, and then practice baseball skills at baseball practice. The point behind all of this is that "baseball strength" and "football strength" and "Martial Art strength" is all acquired the same way; getting strong through barbell training. I make the legs strong with squats, and then get better at kicking by practicing TKD kicking at TKD class, or during my own solo training sessions, or whenever. But the main point is that the two compliment each other. That's a rather long response, and probably a bit off the beaten path from my original article that opened the thread, but that's ok. I could probably write another article on the two factor model for discussion there, and I might do so when I get the chance.

I think the jab finds itself most useful in sport MAs, like Boxing and MMA, where you have the time to feel out your opponent and use it for setups later in the fight. I don't think it tends to be as applicable in self-defense, where you want to use the jab to set things up. In self-defense, a jab can be used, but I'd recommend that it is NEVER used alone; the only reason you throw a jab in self-defense is because you have something else coming behind it.

I'd say that timing is one of many things that is important in self-defense and combat training. We have to look at the ability to initiate technique, action vs. reaction, and things like this. Rhythm comes into play, as well. I think when we mention timing, the idea of countering or counter attacking comes to mind. Of great importance is being able to recognize an attack, and then being able to react. The problem with reaction is that, by it's very nature, is dependent on action. Hence the saying, "the best defense is a good offense." Anywho, at times in our sparring drills, I like to work on some countering drills, footwork drills, and the like. One-steps help to learn timing in the old block-and-counter method, which can have it's benefits if the training progresses the right way.

9/27/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 265x1, 315x5, 315x5, 315x5. Bench Press: 45x5x2, 115x5, 135x3, 165x1, 185x5, 185x5, 185x5. Deadlifts: 135x5, 205x3, 225x1, 265x1, 305x5. Had to duck out without doing extra deadlift sets or stretching, due to having to be to work earlier. But, I got the main workout done. 9/30/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 265x1, 320x5, 320x5, 320x5. Press: 45x5x2, 75x5, 95x3, 127.5x5, 127.5x5, 127.5x5. Deadlifts: 135x5, 205x3, 225x1, 275x1, 310x5, 245x6, 245x5. Stretch: kick stretches; left leg cramped up, so stretching was hard.

9/25/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 265x1, 310x5, 310x5, 310x5. Press: 45x5x2, 75x5, 95x3, 125x5, 125x5, 125x5. Barbell Rows: 95x5, 115x5, 145x8, 145x8, 145x8. Lat Pull-downs: 127.5x8, 127.5x8, 127.5x8. Stretch: kick stretches, quads, stretch machine.

9/23/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 265x1, 305x5, 305x5, 305x5. Bench Press: 45x5x2, 115x5, 135x3, 165x1, 180x5, 180x5, 180x5. Deadlifts: 135x5, 205x3, 225x1, 265x1, 300x5, 245x5, 245x5. Stretch: kick stretches, quads, and stretching machine. I'd heard stories of guys squatting heavy weights, and the music in the gym fading out as they dropped into the bottom of the squat. So today, I just decided to pay attention to the music while I did my reps. Sure enough, there was a little bit of drop in octave, as I drove up to the top, it went back to normal. Pretty cool. It'll really change when it gets heavy.

9/20/2019 Strength Training Warm-up: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 265x1, 300x5, 300x5, 300x5. Press: 45x5x2, 75x5, 95x3, 122.5x5, 122.5x5, 122.5x5. Deadlifts: 135x5, 205x3, 225x1, 265x1, 295x5, 245x5, 245x5. Stretch: kick stretches, quads, stretching machine. The two back off sets for deadlifts seem to be helping, or at least not hurting the next workout. I really feel the work in my hands and forearms, and I try to hold that last rep for as long as my grip will allow without dropping the weight. I've been pressing without the belt, and will continue that as long as I can.

9/18/2019 Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 265x1, 295x5, 295x5, 295x5. Bench Press: 45x5x2, 115x5, 135x3, 175x5, 175x5, 175x5. Barbell Rows: 95x5, 115x5, 142.5x8, 142.5x8, 142.5x8. Lat Pull-downs: 125x8, 125x8, 125x8. Stretch: Kick stretches, quads, and the stretching machine.

9/16/2019 Strength Training Warm-ups: 5 box jumps (taller box), 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 290x5, 290x5, 290x5. Press: 45x5x2, 75x5, 95x3, 120x5, 120x5, 120x5. Deadlifts: 135x5, 205x3, 225x1, 285x5, 225x5, 225x3. Stretch: kick stretches, quads, and sat in the stretching machine; got it up to 130 degrees. The squats seemed tough today, and I'm not sure why. My bar speed was decent, but it just felt tough out of the hole. I added a few sets after the deadlift work set to try to work on grip strength a little more. Sitting in the stretching machine was really nice. It made me feel more loose afterwards, which I think will help me out more in getting back to class. I'm going to keep this up, along with my other stretching.

Going hand in hand with balance is agility, which could be looked at as "dynamic balance," maintaining balance while moving. Even more important would be learning to do so against an external force, trying to work against you. Ebb and flow and whatnot.

9/13/2019 Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 285x5, 285x5, 285x5. Bench Press: 45x5x2, 115x5, 135x3, 170x5, 170x5, 170x5. Deadlifts: 135x5, 205x3, 225x1, 280x5. Stretch: kick stretches and quads. I probably could have added 10 lbs to the deadlift. The pulls came off the floor with good speed.

It is frustrating. Unfortunately, it's the nature of the beast. In the end, when all is really tallied up, you'll have way more students that quit than stayed with you.

9/11/2019 -- Always Remember Strength Training Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 280x5, 280x5, 280x5. Press: 45x5x2, 75x5, 95x3, 115x5, 115x5, 115x5. Barbell Rows: 95x5, 115x5, 140x8, 140x8, 140x8. Lat Pull-downs: 122.5x8, 122.5x8, 122.5x8. Stretch: kick stretches.

When you mention rotating students in and out, during what sessions of the class do you do this? After our basics, all students sit at the back of the class, and the lowest ranks come out first, and we do forms. They usually do the forms twice; once at the instructor's count, and once at their own count. Then that group sets and the next group comes up and does their form the same way. It's worked well for our school, and depending on how many students are in the class, it goes quicker or slower, but works out well.

I agree with you about a lot of American males being "top heavy." But it's not for lack of training something like footwork. It's because of the most common question asked among males when determining masculinity: "How much you bench, bro?" It's a lack of willingness to work the legs under heavy loads. Not many squats going on in the vast majority of commercial gyms. Bench press for days, but not squats. And I love hearing the term "leg day." One day a week for the legs, but the upper body gets worked like 9 days a week. It comes from the image culture, where a vast majority of fitness advocates only really care about the muscles they can see in the mirror. This means chest, biceps, and quads. And the squats I do see tend to be half squats or worse, with all kinds of funky motions. Or even worse, squatting in the Smith machine. I would also mention that the advent of the bench press has led to the decline of the use of one of the best (and most useful) upper body exercises ever used, the overhead press. It's a much better exercise than the bench press, because it engages the entire body with the load. It's downfall is that bench press numbers go up faster, and no one wants to hurt their ego by getting caught in the gym doing a standing overhead press with only 25 lbs plates on each side. Many years ago, before the bench press came along, the press was the strength standard, and strong men had strong presses. The removal of the clean and press from the Olympic games also lent to the decline of the focus of training the press. Ok, rant over.

Congrats! Well done!

9/9/2019 Strength Training Warm-up: 5 box jumps, 5 med ball throws, 5 med ball slams. Squats: 45x5, 135x5, 225x3, 280x5, 280x5, 280x5. Press: 45x5x2, 75x5, 95x3, 115x5, 115x5, 115x5. Barbell Rows: 95x5, 115x5, 140x8, 140x8, 140x8. Lat Pull-downs: 122.5x8, 122.5x8, 122.5x8 Stretch: kick stretches. So, this next two month stretch will be a blessing and a curse. A blessing to my lifting schedule; I'm working the mid-shift, and will be able to hit my three day per week lifting schedule in the mornings. Prior to this, I was missing Mondays and getting two days in a week, and my numbers were diving. Now, I've just backed everything off to my warm-up sets, and am working from there. I'm also dropping the power cleans/snatches for the barbell row in the middle of the week, and deadlifting two days per week. The power movements just aren't necessary for a guy at my age to necessarily be doing, and I'll get more benefit in moving more weight with the barbell row and saving my knees and worrying about hitting the rack position on the power cleans. The curse is that my TKD classes are now covered up by my work shift, which means all TKD training will be solo, which I'll hopefully start up here soon.