Shu's Training Journal (or "Old Man Kung Fu")

Discussion in 'Training Logs' started by InkyTommy, Nov 16, 2014.

  1. InkyTommy

    InkyTommy Unique Like Everyone Else

    Thanks, GN.

    Good stuff!

    What's a "reverse roundhouse"? Is that like a spinning roundhouse kick or something else?

    One of the things our school emphasizes is front leg kicking. That makes sense since White Leopard Style is about quick and precise strikes as opposed to raw power. Move in, deliver multiple hits, move out.

    An Instructor once said "Our kicks should be a 'thwap' not a 'thud'." They shouldn't be meaty but slow power kicks but rather, fast smacks that lead into the next attack.

    Problem is, I'm still used to the "thuds" and am trying to condition myself to throw those fast front roundhouse or side kicks and then move into the next attack.

    But yeah, it's tough for us more "mature" guys who are more set in our ways (and not as flexible as we used to be) to match our younger colleagues move for move.

    That's why I was elated when I finally found my "style"...something the worked...and got Sifu's blessing on it!
     
  2. Guitar Nado

    Guitar Nado Valued Member

    The way I was taught it was like what this guy shows:

    [ame="https://www.youtube.com/watch?v=33tvjf0hqTw"]Tang Soo Do Advanced Kicks: Reverse Roundhouse Kick Tutorial - YouTube[/ame]

    Except, there was no mention to do the arm swing he mentions to do with it.
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    Interesting! I've never seen that before.

    That's pretty deceptive and could be pretty effective if executed properly.

    Unfortunately, my old man hips would never be able to do it justice.:(
     
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    Today's focus was all about leg strength! We started off with our usual set of balance stances.

    But for a change, we did squats right after followed by floor-touch squats and finally pistol squats with a one leg push and backwards roll, an old judo favorite of mine (those were so much easier to do in college).

    We completed the drill with deep bow stances with a jump/switch before moving into our warm up kicks. I was actually pretty loose by this time.

    Wrapped it up with a quick sequence of push ups (knuckle, tricep, Spider-Man, backwards and back-bend).

    We did stance walks (again as part of the whole "leg" theme") and focused on punch combinations for techniques.

    The focus was on rotation and one of the drills was the fabled back fist/reverse punch/ridge hand/spinning back fist...which I use often in sparring. (It really messes people up! :evil:)

    For Forms, I just ran through Staff a few times. Still haven't learned the last three moves...:mad:
     
  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Time!

    Fu Stuff

    -Balance Stances
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Side Kicks - 10/side
    -Sparring Techniques
    • Front Side Kick (side kick jam)
    • Footwork
    -Staff Form

    Gym Stuff - Chest and Triceps
    -Seated Chest Press Machine - 140 lbs, 170 lbs, 185 lb (10, 7, 4)
    -Incline Chest Press - 130 lbs, 150 lbs, 180 lbs (10, 8, 6)
    -Triceps Cable Press - 120 lbs, 130 lbs, 140 lbs (10, 8, 6)
    -Triceps Overhead Press - 70 lbs, 90 lbs, 110 lbs (10, 8, 6)
    -Seated Leg Press - 210 lbs, 225 lbs, 240 lbs (10, 8, 6)
    -Stretches
    • Straddle Split
    • Standing Split
    • Low Stance Stretch
    • Cobra
     
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Jazz

    Fu Stuff:

    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Side to Side Leg Swings - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Front Skipping Side Kick - 10/side
    -Form Analysis: Taijin Keun
    • Full Form run-through
    • Analyze: Back Fist/Scraping Punch/Upswing (see notes)
    • Practical Use: Jab/High Hook/Step in and Body Blow or Push off Balance
    -Staff Form - One run through. No issues
    -Heavy Bag - 15 minutes
    • Jab/Cross/Hook
    • Back Fist/Reverse Punch/Ridge Hand
    • Taijin Keun Sequence (see above)
    • Roundhouse Kicks
    • Front Side Kicks
    • Free - Practice "Tiger Style" (direct and oblique hand strikes, evasive footwork, low to mid level kicks)

    Weight Stuff: - Back and Biceps

    -Seated Lat Pulldown - 150 lbs, 170 lbs, 185 lbs (10, 8, 5)
    -Seated Close Grip Cable Row - 100 lbs, 120 lbs 150 lbs (10, 8, 6)
    -Cable Rope Supinated Curls - 60 lbs, 80 lbs, 100 lbs (10, 8, 6)
    -Cable Curls - 50 lbs, 70 lbs, 90 lbs (10, 8, 6)
    -Seated Leg Curl - 80 lbs, 90 lbs, 100 lbs (10, 8, 6)
    -Seated Leg Extension 90 lbs, 100 lbs, 110 lbs (10, 8, 6)
    -Stretch
    • Standing Split
    • Straddle Split
    • Low Stance
    • Frog
    • Cobra

    Notes:
    -In the Taijin Keun sequence, the Back Fist starts with the front arm pulled across the face, swings out and down 45 degrees.
    -Using the body's momentum, strike down with a looping downward haymaker with the rear hand for the Scraping Fist.
    -The Scraping Fist arm immediately straightens and swings outward.
    -In a practical application, I shortened the Back Fist to a jab, followed by a downward hook. Using the body's momentum, I stepped in close in straightened out my arm to shove my opponent off balance.
    -I may try it tomorrow if the opportunity arises. :evil:
     
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Stuff: Weekend Edition

    The wife and I had an incredible attack of the lazies Friday night. So we co-conspired to blow off our respective fitness regimes. Which meant no yoga for her and no sparring class for me.

    But to be honest, there were some revelations from last week's class I wanted to process and mess with. Two of them being:

    • In kung fu, the rear hand blocks. So one's dominant hand should be in front. And since I was training to stand "Southpaw" (since I'm a lefty) in muay thai, I've been using the wrong stance this whole time!. When I shifted to left-hand lead stance last week, everything clicked. But I wanted to work on that some more.
    • With a kung fu rear roundhouse kick the process is: 1) open the hip and raise the kicking leg, 2) pivot on the heel of the lead leg and turn the toe out, 3) swing the knee, 4) snap the leg. I recently learned that as the kicking leg is snapping, I should raise on the toe of the lead leg and pivot at the last minute. Again, this whole time I've just been planting my leg with the toe out. That extra pivot has enabled me to turn my leg over, raise the height of my kicks and add more power.

    As they say, "The devil lives in the details." :evil:

    Anyway, I wanted to work out some of these new revelations on the heavy bag, so that's exactly what I did.

    Warm Up
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Side to Side Leg Swings - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Punching with Weights (5 lbs/hand)
    • Jab/Cross/Hook
    • Back Fist/Reverse Punch/Ridge Hand
    • Jab/Cross/Step Out/Hook
    • Back Fist/Reverse Punch/Step in/Ridge Hand
    -Jump Rope - 5 min (not continuous)
    -Bag Work - 30 minutes (in mostly Left-Hand Lead Stance)
    • Jab/Cross/Hook
    • Back Fist/Reverse Punch/Ridge Hand
    • Free Punch Combos
    • Free Punch Combo/Footwork
    • Rear Roundhouse Kick (the right way!)
    • Free Punch Combos with Kicks (trying to determine the most effective kicks to use)
    • Two Rounds "Free Spar"

    Notes
    -That was a lot of fun! Definitely going to do that every weekend.
    -Left Hand Lead stance definitely plays to all my strengths (left hand in front, stronger front side kick, strong rear round house).
    -Need to work on executing front leg roundhouse (left leg) better. Can do a good low kick, but need to work on speed for higher kicks.
    -Front leg side kick is a good "stopping kick" if someone tries to advance. Need to work on executing without telegraphing.
     
    Last edited: Aug 28, 2016
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    Good class. Lots of focus on combinations and practical use of forms.

    Started with the usual warm-up kicks followed by some light statics stretching. Then we jumped straight away into combinations.

    We worked some front leg roundhouse kicks (which was great because I need work on those) and worked in some punch combinations behind them. Finally, we finished up with some switch kick/ax kick/punch combinations.

    Spent a little time taking two sequences from Keun Lei Keun and breaking down their practical applications. One was the back fist/scraping punch sequence I'd been working on. The other was an upward block/turn/punch move set.

    We broke the sets down into their component parts to understand the motion and rationale behind them. Then we modified them for actual usage. Pretty cool!

    There were some new people in the class so for Techniques, we just covered some of the basics (horse stance/four punch/walk, horse stance/punch/kick/punch, etc).

    And I finally learned the end of the Staff Form! The last few moves are a bit tricky. Maybe it was because I had three Upper Belts screaming at...er..."helping" me to get it right.
     
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Stuff!

    Fu Stuff
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Side to Side Leg Swings - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Front Side Kicks - 10/side
    -Footwork Drills - 5 min
    -Form: Staff - 10 min (ran through it a couple of times. Tried to do it fast but it kind of fell apart.)

    Gym Stuff - Back, Biceps and Shoulders
    -Seated Lat Pull Downs - 155 lbs, 175 lbs, 185 lbs (10, 8, 6)
    -Seated Rows - 100 lbs, 120 lbs 140 lbs (10, 8, 6)
    -Bicep Dumbell Curls (per arm) - 30 lbs, 35 lbs, 45 lbs (10, 7, 4)
    -Supinated Cable Rope Curls - 70 lbs, 80 lbs, 90 lbs (10, 8, 6)
    -Military Press - 100 lbs, 120 lbs, 130 lbs (10, 8, 6)
    -Weighted Punches - 10 lbs/arms
    • Jab/Cross - 10/side
    • Jab/Cross/Hook - 10/side
    • Back Fist/Reverse Punch/Ridge Hand - 10/side
    -Stretches
    • Standing Split
    • Straddle Split
    • Low Stance
    • Cobra
     
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    Good class. Focused on "rotational motion" today.

    Started with our balance work, horses stance squats and warm up kicks. Then we went right into spinning kicks. From there, we built up various combinations by adding different punches and kicks into the routine (thought it was mostly side kick).

    Had a brief push up and sit up interlude and broke up to do forms.

    Sifu worked with me on Staff and coached me through the finishing move which is by far the trickiest part of the whole form...:bang:
     
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Jazz

    No time for Kung Fu stuff today, so it was all at the gym.

    -Jump Rope - 5 min
    -Heavy Bag - 15 minutes
    • Jab/Cross/Hook
    • Back Fist/Reverse Punch/Ridge Hand
    • Free Punch Combinations ("Tiger Style"!)
    • Punch/Kick Combos (Left Hand Lead Stance)
    • Rear Leg Roundhouse Kicks
    • Front Leg Roundhouse kicks (Left Hand Lead)

    -Seated Chest Press - 140 lbs, 160 lbs 180 lbs (10, 8, 6)
    -Seated Pec Flies - 100 lbs, 120 lbs, 140 lbs (10, 8, 6...see notes)
    -Tricep Cable Pull Downs - 130 lbs, 145 lbs, 160 lbs (10, 8, 6)
    -Tricep Dips - 3 x 10
    -Seated Leg Press - 170 lbs, 180 lbs, 190 lbs (10, 8, 6...see notes)
    -Seated Calf Press - 190 lbs, 200 lbs, 210 lbs

    Notes:
    -Went to a different gym with different equipment, so the "weights" aren't the same as in my usual place.
    -The Seated Pectoral Flies machine was the one where you put your arms on pads that are shoulder height and press downward...kind of like that classic body-builder pose that Hans and Franz do!
    -Will try to get some Fu Stuff tomorrow before I go to sparring class.
     
  12. InkyTommy

    InkyTommy Unique Like Everyone Else

    Did a little Pre-Fu Fu this afternoon:

    -High Heel Kicks - 10/side
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Front Side Kicks - 10/side
    -Form: Chong Keun
    -Practical Applications of some of the sequences...notably Block/Chop/Punch
    -Form: Staff - Ran through it a couple times. Still having trouble with the ending.
    -Stretches
    • Standing Split
    • Straddle Split
    • Low Stance
    • Cobra

    And tonight it was Kung Fu Sparring Time!

    Good class. Everyone was relaxed and in a good mood.

    We spent some time on hand/foot combinations as well as proper footwork. There were a lot of young 'uns there tonight, so I think Sifu did this primarily for their benefit. They tend to just stand there and trade kicks.

    We paired off and did combination drills. Since I was literally the odd man out, I got to work with Sifu, which is always a treat.

    It was a really simple block/punch/move and block/punch/kick/move drill. But Sifu was throwing down hard and fast so it was good practice!

    In free sparring, I got the chance to work on defense against kicks. All four upper belts all told me the same thing; jam the kick. Just pick the knee up, shoot in and throw hands.

    Tried it a few times. Seems to work.

    And Sihing Alex gave me an additional little nugget of wisdom: "When someone comes straight at you, go around. When someone comes around, go straight in."

    It's common sense when you think about it. But hearing someone say it that way just seemed to flip a switch in my brain. For the remainder of my round with him, we worked on that.

    Finally, I noticed that I'm fighting more instinctively now...a residual effect from that session with Sihing Kirby. Several times, I'd just react without thinking about it and end up legitimately getting some shots in on the upper belts.

    Joe Hyams, in his great book Zen in the Martial Arts calls it cultivating the practice of "Mind/No Mind".

    I should probably should pick that book up again...
     
  13. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Symphony

    Kung Fu Hustle
    -High Heel Kicks - 10/side
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Front Side Kicks - 10/side
    -Form Analysis: Keun Lei Keun
    • One full run-through
    • Move set analysis - Back Fist/Block-Chop/Double Punch
    • Practical combination - Front Jab/Step in and Block-Chop/Jab/Cross
    -Form: Staff - Solid run through. Still having trouble with the footwork in the last three moves.

    Gym Jazz - Back, Biceps and Shoulders
    -Jump Rope - 5 min
    -Heavy Bag - 10 minutes
    • Jab/cross combos
    • Back fist/Straight punch/Ridge hand
    • Front round house kicks
    • Free - (hands and feet combos)
    -Bent Over T-Bar Row - 70 lbs, 90 lbs, 100 lbs (10, 8, 6)
    -Seated Lat Pull Down - 150 lbs, 170 lbs 190 lbs (10, 8, 6)
    -Cable Curls - 60 lbs, 80 lbs, 90 lbs (10, 8, 6)
    -Supinated Cable Rope Curls - 50 lbs, 70 lbs, 90 lbs (10, 8, 6)
    -Military Press - 110 lbs, 130 lbs, 140 lbs (10, 8, 6)
    -Iron Shirt 2 x 30 seconds
    -Stretches
    • Standing Split
    • Straddle Split
    • Low Stance
    • Cobra
     
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    This had to be the biggest class I've seen since I started going there!

    And of course, tonight Sifu wanted to work on spin kicks.

    We started off with our usual balance stance stuff followed by warm-up kicks. From there we did our basic rear-leg roundhouse and front-leg side kicks.

    Then it got interesting.

    We worked a variety of the spinning kicks (side kick/spinning side kicks, side kick/spinning hook kicks, round house/spinning side kick, etc...). I was a little nervous about getting whacked (and more nervous about kicking someone next to me)!

    But, it went off without a hitch and nobody got hurt.

    After that we worked on some basic punch combinations. We did some form analysis and examined some of the practical applications of Keun Lei Keun (but not the same stuff I was working on yesterday. Oh well :dunno:

    We ran out of time before we could get to forms, so we just closed with push ups and sit ups and called it a night.
     
  15. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Work Out

    No Fu today. Everything I would have done, we basically covered in class last night!

    So...just Gym Foolery - Chest, Triceps and Legs

    -Seated Chest Press - 140 lbs, 160 lbs, 160 lbs (10, 7, 5)
    -Pec Deck - 110 lbs, 130 lbs 140 lbs (10, 8, 6)
    -Tricep Cable Press - 110 lbs, 120 lbs, 130 lbs (10, 8, 6)
    -Tricep Dips - 3 x10
    -Seated Leg Extensions - 100 lbs, 110 lbs, 120 lbs (10, 8, 6)
    -Seated Leg Curls - 90 lbs, 100 lbs, 110 lbs (10, 8, 6)

    -15 Glorious Minutes in the sauna!
     
  16. InkyTommy

    InkyTommy Unique Like Everyone Else

    Pre Sparring Fu

    -High Heel Kicks - 10/side
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Front Snap Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Front Side Kicks - 10/side
    -Form: Keun Lei Keun - Practical Applications of the same sequence we worked on Wednesday.
    -Form: Staff - Ran through it a couple times. Think I worked out the ending. Hope it's right!
    -Stretches
    • Standing Split
    • Straddle Split
    • Low Stance
    • Cobra

    Then...

    Kung Fu Sparring Time!

    Good class....a lot like last week's.

    Sifu wanted us to focus on movement. So our partner drill emphasized moving 45 degrees to a side and countering instead of straight back and forth.

    Came in handy during free spar. All of us, it seems, have the tendency to retreat and THEN shoot in at an angle. Sifu wants us to block and step in at an angle.

    It took me the majority of the class to fight that instinct. Finally got it, but it definitely needs work.

    Also continued to practice the kick jamming technique (raise the knee and shoot in). It really works! Fouled up a lot of side kicks tonight! :D
     
  17. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Stuff!

    Whew! First time back in the saddle in a few days. Started a new job this week, so a lot of work stuff kept me out of the gym and away from Fu.

    Finally got things settled enough to get a workout in. Here's how it went down:

    Jump Rope - 4 min
    Heavy Bag - 10 - 15 min
    • Jab/Cross/Hook
    • Back Fist/Reverse Punch/ridge Hand
    • Rear Round House Kicks
    • Front round House Kicks
    • Free Combinations

    Weights - Back, Biceps and Shoulders
    -Seated Lat Pull Down - 160 lbs, 170 lbs, 180 lbs (10, 8, 6)
    -Seated Rows - 80 lbs, 100 lbs, 120 lbs, 140 lbs (10, 9, 7, 5...I forgot which what I had initially used to start)
    -Cable Curls - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
    -Supinated Rope Cable Curls - 70 lbs, 80 lbs, 90 lbs (10, 8, 6)
    -Weighted Punches - 10 lbs/hand
    • Jab/Cross - 10/side
    • Jab/Cross/Hook - 10/side
    • Back Fist/Reverse Punch/Ridge Hand - 10/side
    -Iron Shirt - 2 x 45 seconds
     
  18. InkyTommy

    InkyTommy Unique Like Everyone Else

    More Solo Stuff

    Slowly getting back into it with some Fu.

    Did Staff Form for a about 15 minutes before heading out to the gym.

    It's coming along pretty well but for the life of me I'm still stumped on the end. Most of the upper belts told me it took them awhile to get it, so I don't feel too bad.

    Gym Stuff - Chest, Triceps and Legs

    -Bench Press - 135 lbs, 155 lbs, 185 lbs (10, 8, 5)
    -Standing Cable Cross-Overs (per side) - 30, 32.5, 35 (...not sure if that's in "pounds") (10, 8, 6)
    -Cable Tricep Press - 110 lbs, 120 lbs, 130 lbs (10, 8, 6)
    -Overhead Cable Tricep Press - 60 lbs, 70 lbs, 90 lbs (10, 8, 6)
    -Seated Leg Press - 210 lbs, 225 lbs, 240 lbs (10, 8, 6)
    -Seated Calf Press - 210 lbs, 225 lbs, 240 lbs (10, 8, 6)
    -Heavy Bag Workout - 20 mins (see notes)
    • Back Fist/Straight Punch/Ridge Hand
    • Jab/Cross/Hook
    • One Inch Punch (see notes)
    • Rear Round House Kicks
    • Front Round House Kicks
    • Free with Footwork (see notes)

    Notes:
    -Hadn't planned on hitting the heavy bag, so I didn't bring my gloves. But I just couldn't help myself and went bare knuckled. It's a good idea to do that every so often to build up callouses and develop a feel for "raw" punches.
    -Believe it or not, Sifu's actually taught us Bruce Lee's famous "One Inch Punch". The "secret" is to put your hip into it. Helps to develop power in mobile punching techniques as well.
    -For footwork drills, I worked a lot on springing forward and attacking with my knee raised so I can effectively advance while jamming a kick.
     
  19. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    Warmed up with just about every warm up kick we knew (high heel, inside crescent, outside crescent, roundhouse, side kick, spinning side kick). Think the only one we skipped was the old ax kick.

    Did our push up sequence followed by some stretching (which I needed after all that kicking).

    For Techniques we worked on punch/kick combinations.

    We started with Back Fist/Reverse Punch/Ridge Hand with a focus on step timing - advancing without losing power. Learned a new variation on this combo where we'd leave the Back Fist extended and do an Eagle Claw grab. Then we'd pull our imaginary opponent forward and get 'em with the Reverse Punch. Pretty effective (though I probably WON'T try that in sparring class).

    We added some kicks to our combinations (Front and Rear Leg Round House) and eventually moved on to adding Spinning Kicks.

    After that, we worked on Classical Punches (White Crane Punch, Panther Fist, Crane Beak Strike).

    Finally, we worked on Forms. We couldn't split up and go outside because it was raining. So Sifu separated us by Rank and had each group do a few moves of their form for the rest of the class.

    So for instance, all the Orange Belts did a few moves of Taijin Keun in front of the class, then the Green Belts did Chong Keun, etc...

    It was...different.
     
  20. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Time!

    Now that I'm back to working at an office (instead of from home :cry: ), I'm going to have to figure out when I can work in my Fu training. But until then...there's still the gym at lunch.

    Here's how it went down:

    Gym Fu-lery - Back, Biceps and Shoulders

    -Seated Lat Pull Down - 160 lbs, 170 lbs, 185 lbs (10, 8, 6)
    -Seated Row (LifeStyle Fitness Machine) - 110 lbs, 120 lbs 130 lbs (10, 8, 6)
    -Seated Shoulder Press - 110 lbs, 120 lbs 130 lbs (10, 8, 6)
    -Curl/Press (per arm) - 25 lbs, 30 lbs, 35 lbs (10, 8, 6)
    -Supinated Cable Rope Curls - 60 lbs, 70 lbs, 90 lb (10, 8, 6)

    Man...that routine looks so meager with the Fu! :(
     

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