The Martial Artists' Training Log

[James Bullock]

2/04/08

Morning session #2....10:30 to Noon

One Arm DB Snatch 60x5, 85x2, 100x1, 100x1, 100x1

Machine Bench Press 210x8, 230x4x6sets

One Arm Cable Rows 80x12, 100x12, 120x12, 130x10, 150x10, 160x8, 160x8

One Arm Press Downs 40x12x4sets

DB Curls 50x8x3sets

to be continued..

Edited February 6, 2008 by James Bullock

[bushido_man96]

2-4-08

Chest/triceps

Bench press: 165x10, 175x8, 185x4

Dips: 3x5

Triceps push-downs: 90x10, 105x6, 6

Triceps press: 50x10, 60x8, 65x6

Abs

Decline crunches: 3x12

Sit up and twist: 2x20

Forearms

Gripper: 3x12x30 lbs.

Wrist curls: 3x20x20 lbs.

Solo bag work: 9:00 - 9:15

Front leg 45 degree round kick: 3x10 each leg; kicks done in a fast, repeating fashion.

Back leg switching round kick (45 deg): 3x10; done fast.

Jab/cross/jab: 3x10 from each side.

Step together front leg round kick: 3x10 each side.

Traditional TKD Class: 6:00 - 7:00. I felt tight all class long. Sparring at the end of class was good.

[James Bullock]

2/06/08

Morning session 1

0630-0700

2x10 min rounds of integrated work

Morning session 2

1015-1130

Machine Bench Press 210x3, 250x3x3sets, 270x1, 250x3x2sets

Rows 210x8x3sets, 250x6x2sets

Fly Machine 150x10, 210x8x2sets, 250x5

One Arm Pull Downs 110x8, 130x5

Press Downs 60x15, 80x12, 90x10, 90x8

[bushido_man96]

What is your "integrated work," James?

[James Bullock]

Integrated Work is combining various drills and skill work into a given time frame..

For example yesterday I set the timer to ten minutes and my training partner and I started out on a heavy bag. At any given time during the round we would transition to sparring, ground and pound, grappling, defensive drills and so on during the round. I really changes the intensity of the round and mimics the ever changing dynamics of a fight.

Here is what round 1 looked like...

1 min of hard bag work

2 min of sparring

1 min of ground n pound on bag

3 min of grappling for positional control

1 min of hard bag work

1 min of thai kicks to each other

1 min of ground and pound sparring

total 10 minutes

2 rounds of this and you have to sit down....lol...

[James Bullock]

2/07/08

1100am-1230pm

Deep Leg Press 5x6x380

Leg Extensions 100x10, 150x10, 150x10, 150x10

Seated Leg Curls 100x10, 130x10, 130x10, 130x10

Incline sit ups 2x20x45pound plate

Incline Russian Twists 2x60x8pound med ball

Precor Elliptical Machine 2x5min high intensity

Aerodyne Hand Bike 1x5min med intensity

[bushido_man96]

Thanks for the info, James. That sounds really interesting. I can imagine that after two rounds you would have to sit down. I'd have to sit down after the first 2 minutes!

2-7-08

Traditional TKD Class: Tonight while doing basics, I pulled my left hamstring pretty good. I got through the basics, avoiding using my left leg, and then got through several low rank forms, and then my form. I sat out the one-steps to stretch my leg. We finished with some sparring drills, using footwork. I was able to do this in a limited fashion, and focused on the chambering motions of the kicks with my left leg, and concentrating on the footwork.

[bushido_man96]

2-11-08

Defensive Tactics: 10:00 - 11:20. We worked on outside wrist lock takedowns today. We did several different approaches, and got a lot of reps in, which is important (for me, anyways). We also worked on a bit of the hammer lock.

Bag work: step together round kicks, Olympic style - 2x20, right leg only (left hamstring is slightly pulled right now).

[Jay]

2-11-08

18.00-20.00

Basic stance and strike work. Various endurance arm holds in horsestance as usual.

Circuits-Bag work all kicks, sprint, hindu press ups, bunny hops repeat x4

Flexibility-Various stretches

Kicking-All kicks on focus pads for accuracy

[James Bullock]

2/12/08

Morning session #1....8:00am -10:00am

One Arm DB Snatch 80x3, 90x2, 90x2

Smith Bench 225x3x5sets

Machine Bench Press 250x6x7sets

Machine Rows 230x8x7sets

Aerodyne Hand Bike 3x5min Rounds

Precor Elliptical Machine 1x5min Rounds