The Martial Artists' Training Log

[xo-karate]

1/9 At 12:00 I did my heavy bag routine.

(Change leading leg for each new 20 second round.)

jab (4 minute tabata)

cross (4 minute tabata)

1 - 2 - 2 - 1 (4 minute tabata)

1 - 2- U - O - O - U - O - O (4 minute tabata)

2 - 1 - O - O (4 minute tabata)

1 <- 2 ( 4 minute tabata)

1 - O - 2 ( 4 minute tabata)

front leg "push kick"( 4 minute tabata)

front leg roundhouse( 4 minute tabata)

( O = a hook and

U = Bob and Weave)

So it will be a light 45 minute workout (1 minute break between tabatas).

To be done:

At 19:00 Workout A (Legs)

Starting with 5 minute warm up rowing.

Started with deep front squats (45kgx10x4)

Wide Box squats upperbody uprigth (20kgx8 x3)

Alternating lunges (20x10, 25x6,30x4,25x6,20x8)

Claves single leg exentric (60kgx6x3)

[Groinstrike]

1/8

am:

Drilled sweeps out of x-guard, shallow half guard, and de la riva. Slowly starting to get the hang of it.

30 minute freeroll

pm:

Handgun drills including dry fire, tactical reloading drills, drawing and point shooting.

Live fire drills, working angles and firing from different positions.

put about 100 round through beretta 92fs and about 75 through ar-15.

[bushido_man96]

1/3/2012

DT: 8 pm - 10 pm. Reviewed use of force, contact/cover, and some cuffing.

1/4/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 315x5x3.

Push press: warmup: 45x5, 65x5, 85x3, 95x2; work: 145x5x5

Rack pulls: 365x3x5.

Really worked on lockout at the top of the dead lifts, and used heavy rack pulls to work on locking out with heavy weight. Focused on squeezing the glutes hard. Good workout.

1/5/2012

Forms

Poe-Eun: 2 times

Naifanchi: 2 times

Yoo-Sin: 2 times

[tallgeese]

1/9

early:

bench

shoulder press

lat raises

tricept press

abs

late:

BJJ nite-

Drilled breaking the guard. Moved into high guard sequence to shoulder crank, armbar, then sweep to armbar.

25 min free roll

[yamesu]

9 Jan 2012.

- 20 min warm up (streching, kicks etc etc)

- 120 minute Kyokushin class.

- Drilled uchi mata and tensho wrist locks with partner.

[xo-karate]

1/10 (recovery day)

early:

60 minute stretching (p90x video)

mid:

massage + 60 minutes very slow intensity rolling (Free mat)

(I know it's not ideal to roll after massage, but don't like to say no to an invitation:-)

Edited January 10, 2012 by xo-karate

[yamesu]

10 Jan 2012.

- Dont know if it really counts as "training", but 4+1/2 hrs heavy fieldwork.

- Evening, Drilled Kobudo Bo Kata solo and variations with partner.

[xo-karate]

10 Jan 2012.

- Dont know if it really counts as "training", but 4+1/2 hrs heavy fieldwork.

- Evening, Drilled Kobudo Bo Kata solo and variations with partner.

I guess your body does not know from what the physical stress comes from. If the intensity is over 80% it grows muscle and If it's 50 - 70% it's strength and stamina. Long time low intensity is aerobic endurance.

Something like that... 4 + hours is stamina and endurance for sure...

[bushido_man96]

1/6/2012

Deffley C

Squat: warmup: 45x5, 135x5, 205x3, 225x2; work: 270x3x5

Overhead press: warmup: 45x5, 75x5, 95x3, 115x2; work: 115x3x5

Incline bench press: warmup: 45x5, 65x5, 85x3, 95x2; work: 115x3x5

Seated good-mornings: 115x3x12

Hip thrusts: 3x10

Glute-ham raises: 3x5

Stretch: standing/kneeling quads, front/twist/side kick bar stretch, toe touches, chest/tris/bis.

I deloaded on the overhead press, to try to work on some form issues. I also added incline bench press to the routine so I get another day of chest work, hoping to add to my bench along with it.

1/8/2012

I got out the clapper pad, and my boys were working their front kicks on them. My 6 year old is getting pretty good at it; pulling his toes back to kick with the ball of the foot, and getting decent chamber/re-chamber most of the time. My two year old just likes to kick the pad, and only uses his right leg.

[Groinstrike]

1/9

warmup

5 rounds of boxing sparring with masterpain

1/10

shoulders

squats

5 rounds on heavy bag with sprints during the rest period