The Martial Artists' Training Log

[Groinstrike]

1/3

warmup consisting of heavy bag work, shoulders, abs

went through a couple different series from a standing transition into x guard.

[tallgeese]

1/4

1.5 mile run with interval training

abs

pull ups

curls

rows

hip drills

swiss ball work on posture

[Groinstrike]

1/4

Worked a series of three sweeps from de la riva

tornado sweep from shallow half guard

30 min free roll

[yamesu]

5 Jan 2011

- P90X Cardio Routine.

- Leg stretching for 10 min.

- Blackjack with weighted squats and Jodan Mae Geri (pushed to 21 this time).

- Combinations on heavy bag (Oi Tsuki, Gyaku Tsuki, Chudan Mawashi Geri, Gyaku Tsuki, Oi Tsuki).

- Seipai Kata (worked for about 20 min).

- Worked variations on side kicks (Yoko Geri) for about 10 min.

- 10 min Jissen Kumite with partner.

[tallgeese]

1/5

early:

abs

bench

shoulder press

lateral raises

tri press

late:

Drilled breaking guard

Passing

Triangle from modified cross guard. Worked hard on details of submission. Getting tiny nuances right and tight.

45 min free roll.

[yamesu]

<>

6 Jan 2012.

- Supersetting:

- Overhead presses with 24kg (53lb) kettlebell,

- Swings with same kettlebell,

- Round the body passes with same kettlebell.

- Worked flower sweep from bottom of mount position, and from full guard, with partner.

- Worked Sankaku Gatame (Omoplata) from full guard with patner.

- Worked Uchi Mata with partner.

- Tensho Kata and wrist lock applications with partner.

- Splits stretching... Ouchies...

- Gekisai Sho kata through a couple of times.

[yamesu]

7 Jan 2012.

Tabata Protocol - Sprints.

Basic kihon to warm down.

[tallgeese]

1/7

Case of clay birds destroyed. Some accuracy work with the long gun.

[bushido_man96]

Time to play catch-up again:

12/29/2011

Kicks on clapper pad: front and back leg rounds, rev/spinning hook kicks; around 5 reps of each, on each leg.

Kicks in the air: side kicks and back kicks, using the wall for support, no set down between kicks, focusing on lock-out. A few sets of 5 each leg, each kick.

12/30/2011

Max Out

Squat: warmup: 45x5, 135x5, 205x3, 225x2; work: 315x1, 325x1. I'm good with that, considering the work I've done on form this year.

Overhead press: warmup: 45x5, 95x5, 115x3; work: 135x1, 145x1, 155x1, 165x1, 170x1. Felt good about 170 lbs, but after having my form reviewed, it was really a less than stellar performance. I'll go with it as a max effort, but am going to deload and work on form, to get it right.

Some good news from my instructor: he is planning on doing some morning classes after the new year, a few times a week. This will be great for me, as my days off always change, as well as my shift. The classes will be around 5 people, but it will still be good to work out in a class room setting. Pretty excited about this; I just hope it sticks.

1/2/2012

Deffley A

Squat: warmup: 45x5, 135x5, 205x3, 225x2; work: 265x3x5

Bench press: warmup: 45x5, 135x5, 155x3, 185x2; work: 230x3x5

Barbell rows: warmup: 95x5, 115x3, 135x2; work: 165x3x5

Stretch: standing/kneeling quads, toe touches.

[tallgeese]

1/8

1.5 mile run

leg extension supersets

hamstring curls

calf raises

dead lift

abs