The Martial Artists' Training Log

[bushido_man96]

1/1/2016

Strength Training

Deadlifts: warm-ups: 135x5, 165x5; work sets: 201.5x5, 232.5x5, 256x10.

Squats: 152x10, 152x10, 152x10, 152x10, 152x10.

Stretch

1/4/2016

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 165x5, 195x5; work sets: 213x3, 243.5x3, 273.5x6.

Deadlifts: 155x10, 155x10, 155x10, 155x10, 155x10.

1/5/2016

Strength Training

Power cleans: warm-ups: 95x3x2, 115x3, 125x3; work sets: 134x3, 134x3, 134x3, 134x3, 134x3.

Assisted chin-ups: 120x6, 6, 6 (supersetted with power cleans).

Power snatches: 107x2, 107x2, 107x2, 107x2, 107x2.

Taught TKD Class: 6:00 - 7:00 pm. Basics, worked a lot on new forms. After class, I worked with a few of the kids on some more of their material, as well.

[bushido_man96]

1/7/2016

Strength Training

Press: warm-ups: 45x5x3, 65x5, 80x5; work sets: 94.5x3, 108x3, 121.5x6.

Assisted chin-ups: 135x10, 10, 10 (supersetted with press).

Press: 67.5x10, 67.5x10, 67.5x10, 67.5x10, 67.5x10 (assistance work).

1/8/2016

Strength Training

Deadlifts: warm-ups: 135x5, 165x5, 195x5; work sets: 217x3, 248x3, 279x8.

Squats: 152x10, 152x10, 152x10, 152x10, 152x10.

1/11/2016

Strength Training

Squat: warm-ups: 45x5x2, 135x5, 165x5, 195x5; work sets: 228x5, 258.5x3, 290x6.

Deadlifts: 155x10, 155x10, 155x10, 155x10, 155x10.

I worked on my squat form today, focusing on knees out more, and sitting back more. I noticed a difference, and am going to keep working at this.

[bushido_man96]

1/13/2016

Strength Training

Press: warm-ups: 45x5x3, 65x5, 85x5; work sets: 101.5x5, 115x3, 128.5x5.

Assisted chin-ups: 135x10, 8, 8 (supersetted with press).

Press: 67.5x10, 67.5x10, 67.5x10, 67.5x10, 67.5x10 (assistance work).

[bushido_man96]

1/15/2016

Strength Training: 5/3/1 week

Deadlifts: warm-ups: 135x5, 165x5, 195x5, 215x3; work sets: 232.5x5, 256x3, 295x6.

Squats: 152x10, 152x10, 152x10, 152x10, 152x10.

1/19/2016

Strength Training: new cycle starts. Adjusted training maxes up 10 lbs on squat (315) and deadlift (320), up 5 lbs on press (140). 3x5 week.

Squats: warm-ups: 45x5x2, 135x5, 165x5; work sets: 205x5, 236.5x5, 268x7.

Assisted chin-ups: 135x10, 7, 7 (supersetted with squats).

Deadlifts: 160x10, 160x10, 160x10, 160x10, 160x10.

Press: warm-ups: 45x5x3, 65x5, 85x5; work sets: 91x5, 105x5, 119x6; assistance sets: 70x10, 70x10, 70x10, 70x10, 70x10.

[Hawkmoon]

(been a while ...!!)

18/1/2016

General warm up:

30x Situps

30x pushups

30x squats

5 mins shadow work.

Move to combo work: 1 strike then 2 strike combo upto 5 strike combo

- add kicks 1 strike with kick then 2 strike with 2 kicks etc

... up to a 5x5 combo.

- Repeat general warm up.

- Repeat strike combos on bag - tap then 50 % then full power.

- Repeat general warm up.

- Repeat strike combo on bag.

- Repeat general warm up.

- Repeat strike combo on bag.

Finish the night with 'speed' fights.

30 sec rounds '10%'ish power everyone fights everyone(one at a time)!

20/1/2016

General warm up.

- situps

- squats

- push ups = 1 cycle

x4 cycles/times.

600 kicks split !

Finish the night light fights. (upto 25% power)

20 mins on kata (to warm down)

[bushido_man96]

Welcome back, Hawkmoon!

1/22/2016

Strength Training: 3x5 week.

Deadlifts: warm-ups: 135x5, 165x5, 195x5; work sets: 208x5, 240x5, 272x7. Busy day, had to get in and out of the gym.

[yamesu]

Really, really, really have to get back in the habit of logging my workouts here....

26 Jan 2016.

Weights supersets:

-Squat / Stiff-leg Deadlift (100/10 x 3).

-Lying bench press / Bentover row (90/10 x 3).

-Military press / Shrugs (90/10 x 3).

-Lying tricep extensions / Bicep curls with bar (90/8 x 2).

27 Jan 2016.

-10min warm up, light and static stretching.

-35min heavy bagwork, high intensity, focus on punching technique for speed and power. Heavy kicks.

-25min Bo staff and 3 section staff free form work.

-Pushups to exhaustion.

-10min warm down.

[Hawkmoon]

25/1/2015

1 hr - Assist teaching the pee wee class...yes I do consider this a work out!

( ...Its like herding pigeons!)

1hr - Assist Junior class! - Knockdown work outs for the older students. Preparation work for when they join the senior class!

Senior class!

General warm up:

30x Situps

30x pushups

30x squats

- repeated 3 times - separated with strikes (bag work)

Bag work.

x50 strikes - oi tsuki followed by gyaku tsuki

x50 strikes - oi tsuki followed by shita tsuki.

x50 strikes - oi tsuki, gyaku tsuki followed by shita tsuki

30x Situps

30x pushups

30x squats

- repeated 3 times - separated with kicks (bag work)

Bag work

x50 Gedan mawashi geri, alternate legs.

x50 chudan mawashi geri, alternative legs.

x50 gedan mawashi, chudan mawashi geri, alternative legs.

Finish the night light sparring - 50% (...'ish!)

[Hawkmoon]

1/2/2016

90 mins - time body conditioning

30 mins - push ups squats.

20 mins lite sparring 50'ish %

Oh! and ...

Pee wee class herding pigeons agian!

Junior class assit x 1hr

[Nidan Melbourne]

31/1

Lat Pull Down 3x5x150 45s rest 3,5,3

Anterior Deltoid Press 3x10x125 30s rest 4.4.4

Cable Row 2x10x150 45s rest 5,10,5

Leg Press 3x10x400 3min rest 3,4,8

Calf Raises 3x10x180 1min rest 3,4,3

Deadlifts 3x10x250 90s rest 5,10,15

Good Mornings 2x10x100 1m rest 4,4,4

Horizontal Adductor Flexion 4x10x150 30s rest 4,8,8

Lateral KB Flexion 3x5x30(kg) 1min rest 5,10,15

The numbers at the end are indicative of speed of movement. so 4,4,4 = 4s flexion, 4s hold, 4s extension or through the range of motion.

Kata:

Bassai Dai x3

- Slow

- Fast

- Legs Only whilst carrying BJJ Grappling Dummy

Suparempei x3

- Fast

- Normal Speed with Resistance Bands

- Normal Speed