The Martial Artists' Training Log

[bushido_man96]

11-10-07

Solo Workout: 12:45 am - 1:00 am. Worked on hand techniques from various black belt forms: Yoo Sin, Se Jong, Gae Baek, Kwang Gae, Poe Eun. I was working on powerful hand techniques, and getting good hip motion into the strikes as well.

[bushido_man96]

11-12-07

Chest/triceps

Dumbell bench press: 65x10, 70x8, 75x6

Cable crossover: 3x10x50

Vertical butterfly: 130x8, 100x10, 115x8

Triceps push-downs: 90x10, 105x8, 8

Overhead triceps extensions: 90x10, 105x8, 6

Dips: 6, 6, 5

Abs

Roman chair crunches: 3x20

Side raises: 3x20x30 lbs.

Forearms

Gripper: 3x12x30 lbs.

Cardio: 10 minutes

Combat Hapkido: 10:00 - 10:30. Today, we worked on reversals and counters. This was a lot of fun, too. It is kind of cool to start to break things down when you are in a lock, and then figure out how to turn it around. Good stuff.[/u]

[bushido_man96]

11-15-07

Traditional TKD Class: 6:00 - 7:00. Tonight's class was interesting. Hand techniques went well. Working on kicking techniques was an adventure with my hamstring still a bit pulled. I took it easy on the kicks, and even changed up to some knee strikes here and there, so I could get through basics. By the end of basics, my right leg was feeling pretty tired. I think it was from compensating for my left leg. But, I made it through, with no major problems to speak of.

[bushido_man96]

11-19-07

Chest/triceps

Dumbell bench: 70x8, 75x6, 80x4

Dumbell bench flies: 30x10, 35x10, 40x10

Cable crossovers: 3x10x50 lbs.

Triceps push-down: 90x10, 105x8, 8

Overhead triceps extension: 90x10, 105x8, 6

Dips: 7, 7, 6

Abs

Roman chair crunches: 3x20

Side raises: 3x20x35 lbs.

Decline plyometric crunches: 10x22 lbs.

Forearms

Gripper: 3x12x30 lbs.

Wrist curls: 3x15x25 lbs.

Defensive Tactics: 10:00 - 11:15. Today was a fun day! A few other police officers showed up to work out with our regular group, and we worked on the hammer lock, applying it to takedowns and cuffing, worked passive-resistance, and finished up with various takedowns. It was a great time. However, while goofing around, do something totally stupid, I managed to re-pull my hamstring muscle, setting back yet another week.

[bushido_man96]

11-26-07

Chest/triceps

Dumbell bench press: 70x8, 75x6, 80x4

Dumbell bench flies: 40x10, 45x8, 50x6

1-arm dumbell presses: 3x8x45 lbs.

Dips: 3x7

Bench press: 2x15x135 lbs.

Overhead triceps press: 3x10x45 lbs.

Abs

Roman chair crunches: 3x20

Side raises: 3x20x35 lbs.

Forearms

Gripper: 3x12x30 lbs.

[bushido_man96]

11-27-07

Back/shoulders/biceps

Assited pull-ups (palms in): plate 10x10, 8, 6

Seated row: 120x10, 130x8, 140x6

Back hyperextensions: 3x12

Dumbell hang clean and press: 3x8x35 lbs.

Dumbell shoulder press: 40x10, 45x8, 50x6

Dumbell shoulder raise: 25x10, 10, 30x8

Barbell curl: 75x8, 80x6, 85x4

Abs

Decline crunches: 3x12

Hanging knee raises: 3x10

Trunk twists: 3x20x45 lbs.

Solo workout: 3:45 - 4:00. Worked on some of my black belt forms, mainly on hand techniques. I have been sick all week, and my stomach didn't like the moving around very much.

Taught Kids Class: 4:00 - 5:00. Testing is this week, so we did the class in a testing type format.

[bushido_man96]

12-3-07

Chest/triceps

Dumbell bench press: 70x8, 75x6, 80x4

Dumbell bench flies: 40x8, 45x6, 50x4

Dips: 10, 10, 7

Triceps push-downs: 90x10, 105x8, 6

Abs

Roman chair crunches: 3x20

Side raises: 3x20x35 lbs.

Forearms

Gripper: 3x12x30 lbs.

Legs

Physio ball curls: 3x10

Calf raises: 3x10x160 lbs.

Solo workout: 10:00 - 11:00. Worked on round kicks and punches on the heavy bag, working for technique and power/follow through. I also worked on my form, and felt like I have improved on some parts of it that were giving me problems. Finished up with some Ho Sin Sul with one of my classmates.

Traditional TKD Class: 6:00 - 7:00. Today's class was shaken up from the normal routine. After upper body basics, we worked on free flowing combinations in different areas; some kicking, some open-hand techniques, some spinning techniques. Later on, we did some sparring where we at one point focused on countering, and at another point focused on attacking. It was a very good class.

[bushido_man96]

12-4-07

Taught Kids Class: 4:00 - 5:00. I worked on a variety of things in this class today. After basics, I rolled out the wavemaster bags. I had the kids practice punching on the bags, at my count, and focusing on using the hips in their punching technique to develop power, also focusing on pulling the opposite hand back. We did a front hand punch and a revese punch, using the hips in each. I then moved on to doing knife hand strikes in a similar manner. Then, I had them turn their backs to the bags, get in a sitting stance, and then do punches. Instead of punching the bag, they had to elbow the bag with the reaction hand, to focus on pulling the hand all the way back to the chamber position. I finished with having them do front kicks to the bag, but after the kick, they had to hold the rechamber position before returning the leg to the ground.

[bushido_man96]

12-5-07

Punching workout

R Jab: 10x5 lbs.

L Jab: 10x5 lbs.

R Cross: 10x5 lbs.

L Cross: 10x5 lbs.

R Jab: 3x10x5 lbs.

L Jab: 3x10x5 lbs.

R Cross: 3x10x5 lbs.

L Cross: 3x10x5 lbs.

[bushido_man96]

12-6-07

Traditional TKD Class: 6:00 - 7:00. Upper body basics made my shoulders sore tonight, so I guess it was a good run through. Kicking was ok, and I haven't noticed any pulling in either of my hamstring muscles, so that is a bonus. My form is coming along better, and I am feeling more confident when doing it, and my instructor is saying that it is coming along well, too. Class shut down a bit early, so I spent about 20 minutes stretching out.

I have been working on my spin side kicks, and have a new book that I have gotten some ideas from for improving my technique.