The Martial Artists' Training Log

[bushido_man96]

Hey, James, me again!

What are the active recovery push-ups?

[James Bullock]

Active Recovery workouts is a method to help your muscles recover quicker by utilizing short frequent "mini" workouts.

Example: I did 10 sets of 4 reps of explosive pushups....doesn't seem like much but they are all maximum effort and the next day my shoulders and chest were fried...sore as hell. So to help the recover process I did 2 sets of knee push ups just to get some extra blood flow so my muscles could recover faster. The ladders work like this..

1 push up..rest for 15-20 seconds...then 2 push ups, then 3, 4,5,6,7,8. One cycle of 8 ladders is 36 push ups. So I did two sets of 8 ladders and that equals 72 push ups...

[bushido_man96]

Thanks for the explanation, James.

4-20-07

Today, I did Combat Hapkido with my brother in the back yard from 5:00 - 6:00. He and one of his roomates is going to start coming over on Fridays to do it regularly, which I think is great. I love to do martial arts with my brother, and I want him to get back into it so bad. The Combat Hapkido will be right up his alley, too, because he has always had a knack for that kind of style.

[James Bullock]

4-19-07

Repetitive Method Kicks

Neutral Posture

• Side Kick 2x15

• Straight Kick 2x15

• Hook Kick 2x15

D.R.P / Deceptive Reference Posture

• Side Kick 2x15

• Straight Kick 2x15

• Hook Kick 2x15

• Knee 1x10

- Use various Random Steps

F.R.P / Fighting Reference Posture

• Side Kick 2x15

• Straight Kick 1x15

• Hook Kick 2x15

• Heel Kick 1x15

- Use various Random Steps

Agility Drills

Back Peddle 3x20 yards

Side Shuffle 3x20 yards

Carioca 3x20 yards

Sprint 3x30 yards

4-20-07

Pull Ups 5x4

Push Ups 1x10 Ladder protocol...55 total

Lunges 5x15

[sonic]

I was able to jog for 50 minutes today, with only a few breaks.... made me happy cause im not used to runing very long

[baronbvp]

Upper body day again. The rec center where my kids swim has a great gym. Too bad I only had a half hour.

DB bench press: 35x8, 40x8, 45x6, 50x3, 30x10

Cable crossovers: 30x10, 30x8, 30x6

Cable crossover high curls: 30x10, 30x8

Mid lat rows: 90/140x10x2, 70/120x10

Bent knee high crunches: 20, 10, 5

Shoulder press: 30x10, 30x10

Seated curls: 30x10

Tarzan curls: 30x5x2

Edited April 24, 2007 by baronbvp

[bushido_man96]

4-23-07

Combat Hapkido from 3:30 - 5:00. We worked on some ground fighting stuff, mostly defending from the bottom to try to work our way up from the ground. Me and a buddy then sparred for 15 minutes, working up a good sweat. Here, I noticed that I need to stay on my toes, and work on defending the straight-line kicks, like the front and the side kick. Then I taught Orientation from 5:30 - 6:00. From 6:00 - 7:00, I had Tradtional Class. It was kind of rough today, because my knees were hurting pretty bad. However, I did focus in on my stances and my hand techniques. My shoulders were pretty tired after class.

[bushido_man96]

4-24-07

Back/Biceps/Shoulders

Wide grip pull-down: 100x10, 110x8, 120x6

Back hyperextensions: 3x12

Pull ups: 3 going up 1/2 way; 3 going up 1/4 way

Dumbell hang clean and jerk: 35x6

Dumbell power clean and jerk: 35x10, 40x6 This was an interesting exercise, and I am going to try to evaluate it more, and see what I can do with it.

Abs:

Physio-ball sit-ups: 3x30 This was very different as well.

Hanging knee raises: 3x12

[bushido_man96]

4-25-07

From 4:15 - 5:30, I did kind of a hodge-podge workout. I started out doing some very slow, controlled kicking on the heavy bag. I would chamber for a side kick, and then kick slowly out, and push the last 6 inches or so of the kick on the bag, pushing back on the bag, and making sure to not lose my balance. I did this with front kicks as well, doing about 10 on each leg with each kick. Then, I did forms to really get warmed up. I did Chon Ji through Toi Gye hyungs...8 forms in all. After this, I worked on my hook kicks. I used the wall for balance, and threw out slow, tension kicks, focusing on keeping my leg high, and on technique. I did about 15 to 20 on each leg. I then spent some time throwing tension slow kicks again, without using the wall for balance, but I didn't do too many here. I did some side kicks and some back leg round kicks. My 1st degree friend and I finished up with some black belt basics, to get us good and tired.

Taught Orientation from 5:30 - 6:00. Today, I focused mainly on front stances with the kids; walking in front stance with the legs spaced properly, front knee bent, proper body alignment, etc. I put obstacles on the floor that they had to straddle to keep the feet on two lines, and not one.

I also got to teach Sparring Class from 6:00 - 7:00. Here is the intenerary:

1. Footwork/kicking floor drills. I held out target pads in front of the kids, and they had to do a side-step, and then shuffle in and kick the target. First they did round kicks, and then side kicks. We did this drill for about 10 minutes. Then we moved on to partner drills with chest protectors and all pads on.

2. Open stance, spin side kick counter. The attacking partner would do a back leg round kick, and the defender would counter on the initial movement with a spin side kick. I focused on making contact with the spin side kick, making sure to get the partner pushed away. The defender was also to land forward in fighting position, to prepare for follow-up technique.

3. Same drill as above, but added the follow-up technique; a back leg round kick.

4. Closed stance, side-step and then step up round counter. Attacker would come in with step-up front leg round kick. Defender would side-step forward and away from the kick (45 degrees) with the front leg, and then do a quick step-up round kick to the body, and then follow with punches.

5. Finished the last 5 minutes of the class with some round-robin sparring rounds, critique point techniques, etc.

This was a fun class for me to teach. I had a good time, and got to work with my 1st degree buddy on some of the drills as well.

Side note: my abs are VERY sore today!

[bushido_man96]

4-27-07

Legs

1/2 Squats: 135x10, 315x20, 360x10, 360x10 I tried this a little different today. It really made my legs feel like jelly.

Leg extensions: 115x10x3

Leg curls: 145x10x3

Calf raises on machine: 160x10, 143x10x2

Chest

Bench press: 225x5 This felt great today! I had not done this much yet, and it helped to have a spot. This makes me feel like I can bench closer to my bodyweight.

Pull ups: 1/4 x 3

Abs

Ab roller: 3x10

Stretching

Reverse hurler: 3x20 - 30 seconds, each side

Butterfly: 3x20 - 30 seconds

Seated front splits, reaching forward and to each side: 3x20 - 30 seconds each side.

I also took a 25 minute walk this evening with the wife and kids. While walking, I managed to work in 15 one-leg burst ups on each leg.