The Martial Artists' Training Log

[baronbvp]

The only thing I have access to is the weight cable machines.

If you have a low cable pull, Bushido Man, you can just unhook the metal bar and replace it temporarily with an ankle cuff. They are available at fitness/gym stores for less than $10 or so. I use the low attachment point that is also for sitting rows, curls, and cable crossovers. The glute kickback It's the only exercise I've found that works the glute and hip that way. It's also a great tool for hip abductor and adductor work.

break

Yesterday I hiked three miles with the wife through the forest. Spring has sprung and it is gorgeous. Last night we had rain that I hope washed away the majority of the salt and dirt from the previous snows.

[baronbvp]

Today was a light day, first day back at it after facial surgery.

Warmup: 5 min on elliptical, lvls 13/15/17/13, 60 cal

Stretching

Superset bench and decline situps:

Bench: 80x100, 100x8, 120x6, 80x12.

Decline situps: 50; 25 w/25 lb DB on chest; 20 w/10 lb DB punches

Floor ab work with 5 lb ankle weights, 10 minutes: Crunches, bicycles, push-throughs, hip lifts w/ legs vertical, leg lifts.

I finally hung up my 50 lb heavy bag, then practiced MT round and teep kicks and my spinning back kick. Great to have a target at home finally!

Then:

Lat pulldowns: 80x10, 100x10, 120x3. Small pop in my right delt, damn!

Leg/glute kickbacks: 30x20, 40x15 ea side

Ab crunchdowns: 50x15, 40x50

Standing DB straight curls: 30x10, 25x10 ea side

Triceps pushdowns: 50x8, 40x12

Seated calf press: 80x35

Last, I hung up a mirror in my gym. Now I can watch myself suck at trying to roll my hips over for my round kick.

[bushido_man96]

The only thing I have access to is the weight cable machines.

If you have a low cable pull, Bushido Man, you can just unhook the metal bar and replace it temporarily with an ankle cuff. They are available at fitness/gym stores for less than $10 or so. I use the low attachment point that is also for sitting rows, curls, and cable crossovers. The glute kickback It's the only exercise I've found that works the glute and hip that way. It's also a great tool for hip abductor and adductor work.

I could do that at the gym...I may have to try it on leg day. I can't do the cable stretch, though.

[bushido_man96]

Well, I have a messed up week. I am working an extra day, and it is throwing my schedule off a bit!

3-12-07

Chest and triceps

Chest

Bench press: 175x10, 205x6, 215x4

Incline bench: 115x10, 125x8, 135x6 I am noticing improvements here.

Decline bench: 135x10, 165x6, 185x4 Same here, feeling better about it.

Triceps

Triceps push-down: 90x10, 105x6, 105x6

Bench dips: 3x10

Abs

Decline abs: 3x15

Side raises: 3x20x25 lbs.

Hanging knee raises: 3x12

Combat Hapkido was 3:30 - 5:00. We mixed in all kinds of stuff with it today, doing applications of takedowns and whatnot. It was a good time. Learned a lot. From 5:30 - 6:00, I taught Orientation class. I have 4 kids in there, and it is coming along ok. Had to skip regular class tonight to get ready to go to work.

[baronbvp]

What do you do exactly, if you don't me asking, that allows you so much MA time and working out, but makes you work at night? Are you a LEO?

[bushido_man96]

What do you do exactly, if you don't me asking, that allows you so much MA time and working out, but makes you work at night? Are you a LEO?

Sort of. I am a Jailer at the Dentention Center here, working for the Sheriff's Department.

3-14-07

Conditioning day!!!! Hooray!!

Sledgehammers: 3x1:30 min, 1 min rest

Stairs: 3x45 sec, 1 min rest

Steppers: 3x30 sec, 1 min rest

Jump rope: 3x1:00 min

Cable reverse punches in front stance: 50x10, 60x10, 70x10

From 5:30 - 6:00, I taught Orientation again. I had 6 kids in there today! It just keeps growing and growing.

Then, from 6:15 - 7:00, it was Kicking Class, which felt more like a conditioning class.

Kicks on standing heavy bags:

Front leg midsection side kick: 10 each leg = 20 kicks

Back leg midsection side kick: 10 each leg = 20 kicks

Sliding back, front leg midsection side kick: 10 each leg = 20 kicks

Spin side kick: 10 each leg = 20 kicks

Jumping back kicks, alternating legs, continuous: 20 total kicks This is very tiring, and is kind of like a plyometric burtsting exercise.

Front leg midsection round kick: 10 each leg = 20 kicks

Back leg high round kick: 10 each leg = 20 kicks

Switch-foot front leg round kick, hi section: 10 each leg = 20 kicks

360 degree spinning round kick: 10 each leg = 20 kicks

Spinning like for side kick, but instead doing repeat round kicks (mid, then hi): 20 each legs = 40 kicks

Spin side kick, continuous hi round kick: 20 each leg = 40 kicks (I count each kick once; doing 2 kicks before setting the foot down.)

Plyometrics

We laid 3 bags on the floor, and then did jumps between each of them. The first jumps we did with the feet together, jumping laterally, over each bag. We went down and back 2 times. Next, we had the feet apart, jumping and straddling each bag, down and back twice. Everyone in the class went through the drill twice. This was pretty tiring.

Clapper pad kicks

Front leg outside axe kick: 10 each leg = 20 kicks

Back leg inside axe kick: 10 each leg = 20 kicks

Front leg switch-foot outside axe kick: 10 each leg = 20 kicks

Front leg jumping/cross-over axe kick: 10 each leg = 20 kicks.

If I counted right, that totals 340 kicks. Good stuff!

Stretch

Side splits: 3x20 - 30 sec.

Front splits: 3x20 - 30 sec.

Seated side splits: 2x20 - 30 sec.

Reaching to each side: 2x20 - 30 sec.

Reverse hurdler stretch: 2x20 - 30 sec.

[bushido_man96]

3-15-07

I didn't do much today, but I did a little something.

While I was outside with the little one, I did 100 squats, with no weight or anything. I did it in various sets, but with no weight, and they were all pretty close together.

Then, I did push-ups: 25, then, when I couldn't do anymore normally, I went to my knees, and did another 25, just to make it to 50.

[baronbvp]

Great spirit, Bushido Man. "I did x until I couldn't do x anymore, then I did y." That shows heart.

[bushido_man96]

Great spirit, Bushido Man. "I did x until I couldn't do x anymore, then I did y." That shows heart.

It helps being at home by myself, so I don't embarass myself, too!

[James Bullock]

I like this idea

3-17-07

Warm up...Sanchin Kata

Neutral Alternating straight punches 10x50..500 total

Right fighting stance straight lead punch 10x5..focusing on start speed

Left fighting stance straight lead punch 10x5...focusing on start speed

Neutral Alternating Side Kick to the front 5x10

Neutral Alternating Straight Kick 5x10

Neutral Alternating Round Kick 5x10

Neutral Alternating Knees 5x10

12 angles with stick

12 angles with knife

Hubud 15 minutes

Chi Sao 15 minutes

Cool down: Tensho Kata