The Martial Artists' Training Log

[Hawkmoon]

11/11

50 push ups

50 sit ups x2

50 squats + punch combos on bag x2 (jab then jab + reverse punch)

160 Gedan Mawashi geri

80 Mai geri

80 mixed punch combos into bag pressing 'opponent' back!

2 x 1 min punch work full power no stopping no breaks between punches, keep the a constant pace.

6 x 1 min knockdown bouts!

(unexpected, but glad they were done)

[Nidan Melbourne]

Had a huge one this morning.

3 Sets of 10 reps Reverse Lunges

3 Sets of 10 reps 1/4 single leg squat

3 Sets of 10 reps Power Lunges

40 minute run

- 50 m sprints with proper technique

those were from my physiotherapist.

followed with

10 reps (3 sets) leg press (130 kg weighted)

10 reps (3 sets) chest fly (variable weight)

10 reps (3 sets) lat pull down

- plus variations (Lats, Triceps and Biceps)

30 mins mod-vig intensity Cross-Trainer

1 hr of kumite (1, 2 or 3 on 1 sparring), with about 30 secs in between rounds to get water.

[tallgeese]

11/12

1.5 miles on the treadmill

abs

chest/tris

[yamesu]

12 Nov 2013.

Dynamic stretching to warm up.

Circuits (60min total - 1min rounds, 15 sec breaks):

-Mountain climbers.

-Pushups.

-Leg lifts.

-Windscreen wipers.

-Arnold press.

-Lateral shoulder raises.

-v-ups.

-twisting crunches with punch.

-goblet squats.

-tricept press.

Heavy bag, 5min round at 100% intensity.

Stretch to warm down.

13 Nov 2013.

Dynamic stretching and Shadow kick-boxing (3min round) to warm up.

Circuit (40min, 1min rounds 15sec rest):

-Squats.

-Mountain climbers.

-Pushups.

-Plank.

-Arnold press.

-Posterior shoulder raises.

-Shadow kick-boxing.

-Weighted lunges.

Stretch to warm down.

[tallgeese]

11/13

Drilled more D' Arce work.

40 min free roll.

[bushido_man96]

11/12/2013...this was a busy day...

Solo TKD workout: 9:40 - 10:10 am. Chon Ji, Dan Gun, Bo Chung, Do San, Won Hyo hyungs continuously, then a break. Yul Kok, Jung Gun hyungs, then a break. Toi Gye, Hwa Rang, Choong Moo hyungs, then a break. Really made the legs wobble a bit, with all the stances.

Flying side kicks x5 with right leg on heavy bag (prepping for board break).

20 alternating head level back leg round kicks on BOB (10 each leg).

Kwang Gae, Poe Eun, Gae Baek hyungs, continuous. Stretch.

Defensive Tactics class: 10:30 - 11:45. We worked with a Kempo stylist today named Mark d'Augereau, who is a friend of the club, and comes over around once a year to train with the class and club. I think he kind of threw some of the students off a bit, because he had us working a concept instead of techniques, and the students had to fill in the technique gap with what they had learned. He really showed a lot of striking options, a lot of switching hands back and forth, and switching levels, out and back, high and low, working at setting up a power strike. Really, kind of an overwhelm sort of tactic. I was working toward controlling the subject, so I geared my movements towards that, working towards flanking as I was setting up my strikes. I had a really good time working with it.

Defensive Tactics club: 1:00 - 2:00 pm. More work with d'Augereau. We worked on some subject control tactics, focusing on three points of contact on a prone subject, 2 hip and 1 shoulder, or 2 shoulder and 1 hip. Basically doing a felony subject contact, and giving commands to guage compliance, and working on searching, and standing the subject up. After some of that, we worked on some weapon retention striking options. Good stuff the whole way around.

11/13/2013

20 minutes on the elliptical, hitting various inclines. Blah.

[tallgeese]

11/15

Drilled more D' Arce work. Spent today really focusing on the finishing movement.

40 min free roll.

[tallgeese]

11/16

More D'Arce work. Drilled Anaconda choke as well.

60 min free roll.

[bushido_man96]

11/14/2013

TKD Solo Workout: 9:45 - 10:10. Do-Kangs 1-4, Se Jong, and Yoo Sin. Stretch.

Defensive Tactics Club: 1:00 - 2:00 pm. I graciously offered myself up to be a cuffing dummy for one of the new PD trainees.

[Nidan Melbourne]

This morning:

4 hrs of open mat of BJJ continuous fighting. about 10 minutes rest overall.

tonight will be:

3 hours gym

- weights (various)

- Cardio 90 minutes