The Martial Artists' Training Log

[xo-karate]

2/20

In the morning I will do my Paul - windmill - Bill - Heavy bag tabata - stretching routine.

at 18.00 I'll go to the gym and do Workout C (legs):

Warm up 5 minutes bicycle.

Squat. Parallel 60x10, 70x6, 80x4, 80x6, 70x8.

Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

Three sets are done rotating with out breaks:

Hip abductors 80x10x3

Hamstrings 50x10x3

Leg extention70x10x3

Edited February 21, 2012 by xo-karate

[tallgeese]

2/20

Rounds of takedown work: pull spider guard, sweep to stand up, shoot double.

Drilled modified spider for rounds. To sweep then to inverted.

Free roll. Rounds of takedown work. Some eyes closed sensitivity work, then negitive positions. Followed by a frantic race to get to work on time.

[tallgeese]

2/21

1 mile treadmill work

legs

abs

light on the legs today, no squats ore deads due to a tweaked back.

[Groinstrike]

2/21

Focus Mitt drills

Knife Drills

Gun Drills

[xo-karate]

2/22

Warm up 5 minutes bicycle.

alternating lunges 20x10,25x6,30x4,25x6,20x8.

Squat. Parallel 60x10, 70x6, 80x4, 80x6, 70x8.

Hit the gym at a wrong time. It was full of students and no way to do my workout, but I got the instructor to design me a new program:-) Waiting for it. It will have two "legs" days per week. One for strength and one for endurance.

[yamesu]

21th Feb 2012.

- One 5 min round Boxing with partner.

- Three 5 min kickboxing rounds with partner.

- Body conditioning kyokushin style with partner (10 min approx).

- Half P90X Cardio Workout.

- A few kata to warm down.

22nd Feb 2012.

-2 hr Kyokushin class.

[bushido_man96]

Grappling with groin as a target.

Hopefully not like groin sparring a la Ameri-Do-Te.

2/6/2012 Evening

TKD: 6-7 pm

Basics: the usual. tried to ease into it, being my first night back in a while.

Stretch: splits left, right, and center; seated straddle left, right, and center; butterfly and glutes stretch; toe touches; bent over hamstring stretches.

Form: Yoo Sin hyung. Felt pretty good. Still have that hitch at the slap-hand-with-foot moves.

One-steps: white and blue belt.

Sparring: Sparring went pretty well. I felt like I still had my legs under me by the end of class, which is something I had not felt in quite some time. I was able to move decently, and keep attacking. I have to credit the squats for that.

This was my first night back to class in quite some time, with my work/family schedule being all up in the air. After a bit of pre-class warmup, I was able to get my kicks back up around head level. My legs and arms got tired during basics, but when sparring rolled around, as I mentioned, I was still strong and felt able to move better than I had in the past.

2/7/2012

Forms practice

Yoo Sin hyung, working on moves 56-59 (waving kicks section of form).

2/8/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 345x5x3

Push press: warmup: 45x5, 95x5, 115x3, 135x2; work: 162.4x5x5

Rack pulls: 390x3x5

2/10/2012

Deffley C

Squats: warmup: 45x5, 135x5, 225x3, 245x2; work: 290x2x3

Box squats: 225x3x5

Overhead press: warmup: 45x5, 95x5, 115x3; work: 131.2x3x5

Incline bench press: warmup: 45x5, 115x5; work: 140x3x5

Front squats: 140x3x5

Assisted pullups: 3x10

Seated good-mornings: 135x3x12

Glute-ham raises: 3x5

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

My back started arching with the overhead presses again. Going to have to keep an eye on that.

[Groinstrike]

Grappling with groin as a target.

Hopefully not like groin sparring a la Ameri-Do-Te.

HAHA, not quite, a few more knees and elbows.

2/22

Rounds on the heavy bag

Abs

Shoulders

20 min sparring with Masterpain

[bushido_man96]

2/13/2012

Deffley A

Squats: warmup: 45x5, 135x5, 225x3, 245x2; work: 295x2x2

Box squats: 230x3x5

Bench press: warmup: 45x5, 135x5, 205x3, 225x2; work: 245x5,5,4

Barbell rows: warmup: 95x5, 115x5, 135x3, 155x2; work: 187.4x3x5

Hip thrusts: 3x12

Glute-ham raises: 3x6

Assisted chinups: 3x10

Stretch: standing/kneeling quads, toe touches, chest/tris/bis.

Curse you bench press!!!

[tallgeese]

1/23

Drilled pummels, duck unders, and standing single leg variant. Worked on triangle from mount.

30 min free roll.