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

    Kung Fu Time!

    Every one's back from the tournament in Houston over the weekend. Our school did well.

    But everyone was also tired. So it was kind of an odd class. But in a "cool, refreshing change of pace" way.

    Warm Up
    -One Foot Stance - A bunch of times each side
    -Horse Stance Stretches
    -Low Stance Stretches
    -Side Kick Leg Pumps - 25+/side
    -"Searching the Sea"
    -Knuckle Push Ups - 10
    -Tricep Push Ups - 10
    -Spider Man Push Ups - 10 (finally did these #$%$ing things on my finger tips!)
    -Wide Palm Push Ups - 10
    -Tiger Push Ups - 1 min (knuckle push ups, close in, bend arms at 90 degrees and hold it)
    -Reverse Push Ups to Superman Stretch - 10
    -Clapping Push Ups - 10

    Basic Technique
    (down the length of the studio and back)

    -Back Fist
    -High Heel Kicks
    -Ridge Hand
    -Back Fist/Ridge Hand
    -Front Leg Roundhouse/Back Fist/Ridge Hand
    -Steal Step/Side Kick
    -Steal Step/Double Side Kick
    -Front Leg Roundhouse/Side Kick/Back Fist/Ridge Hand
    -Rear Hand Inner Block/Back Fist
    -Rear Hand Outer Block/Back Fist
    -Rear Hand Inner Block/Back Fist/Rear Hand Outer Block/Back Fist
     
  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Day

    25 Min Morning Stretches

    Joint Mobility Drills/Joint Warm Up

    Body Weight Training (All exercises consist of four (4) sets with 30, 45 and 60 second break between them respectively)
    -Pull Ups (4 x 10)
    -Push Ups (4 x 10)
    -Chin Ups (4 x 10)
    -Tricep Dips (4 x 10)
    -Lunge Walk (4 x 10 steps)
    -Calf Raise (4 x 20 in between Lunge Walk sets)

    Kung Fu-lery
    -High Heel Kicks - 10/side
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Front Snap Kick - 10/side
    -Side Kicks - 10/side
    -Roundhouse Kicks - 10/side
    -Leg Pumps - 10/side
    -Forms
    • Sei Fon Sei Bei - Focused on stances and precision
    • Kuen Lei Kuen - Focused on form
    • Nunchucks - Focused on weak spots (back pass and reverse figure eight)
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    25 Minute Morning Stretch

    Then...

    Kung Fu Time tonight!

    Warm Up:
    -Horse Stance - 2 min
    -Lunging Stretch
    -Front Leg High Heel Kick -10/side
    -Front Leg Outside Crescent - 10/side
    -Front Leg Outside Crescent Kick - 10/side
    -Front Snap Kick - 10/side
    -Knuckle Push Ups - 10
    -Tricep Push Ups - 10
    -Spider Man Push Ups - 10 (on my finger tips!)
    -Tricep Dips - 20
    -Back Bend Push Ups - 10
    -Standing Splits
    -Straddle Splits
    -Sit Up Punches - 25
    -Back Extensions -35

    Technique (All exercises 10x per side)
    -Back Fist
    -Double Back Fist
    -Back Fist/Ridge Hand (same hand)
    -Ridge Hand/Back Fist (same hand)
    -Back Fist/Step Out/Ridge Hand Reverse Punch
    -Front Leg Roundhouse
    -Double Front Leg Roundhouse (high-low combination)
    -Front Leg Roundhouse (low)/Back Fist/Front Leg Roundhouse (high)
    -Front Leg Roundhouse (low)/Back Fist/Front Leg Roundhouse (high)/Reverse Punch

    -Nunchuck Forms for the rest of the class
     
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Lone Ranger Solo Training Stuff today...

    Didn't have too much time. But I managed to squeeze a lot in!

    Joint Mobility Drills/Joint Warm Up


    Body Weight Training (All exercises consist of four (4) sets with 30, 45 and 60 second break between them respectively)
    -Joint Mobility Drills
    -Pull Ups (12, 12, 11, 10)
    -Push Ups (4 x 12)
    -Chin Ups (12, 12, 11, 10)
    -Tricep Dips (4 x 12)
    -Side Leg Pumps (4 x12)

    25 Min Stretches (in 15 minutes...Amazing how much easier stretching is when the body's warmed up as opposed to literally 1st thing in the morning)

    Kung Fu Stuff
    -Kicks, Kick and More Kicks (just did random kicking and balance drills to strengthen those hip flexor muscles)
     
  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu time!

    Had most of the class outside since it was such a purty day. Here's how it went down:

    Warm Up: Formed two lines and covered about 100m distance doing:
    -Jumping Jacks
    -Bunny Hops
    -One Foot Stance
    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Front Snap Kick
    -Heel Thrusting Pick (the good ol' Push Kick to my muay thai brethren)
    -Knee Up Hip Rotations (another good muay thai warm up)
    -Low Sweep Kick
    -Low Sweep/Low Side Kick
    -Low Sweep/Low Side Kick and Hold Extended Leg for 1s
    -Roundhouse Kicks
    -Roundhouse Kick and Hold for 1s

    (Came inside to this part)
    -Knuckle Push Ups - 10
    -Tricep Push Ups - 10
    -Spider Man Push Ups -10
    -Reverse Push Ups - 10
    -Crunches - 30
    -V-Ups - 15
    -Staggered Mountain Climbers - 10/side
    -Horse Stance - 5 min

    Forms
    Nunchuck form for the rest of the class
     
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    Warm Up
    -One Foot Stance - 10x per leg
    -One Foot Stance/Hop/Switch Feet - 10x per leg
    -Searching the Sea - 10x per leg
    -One Leg Lean Back - 10x per leg
    -Knuckle Push Ups - 10
    -High Heel Kick/Inside Crescent Kick - 10/side
    -Tricep Push Ups - 10
    -Inside Crescent Kick/Spin/Same Leg Outside Crescent Kick - 10/side
    -Spider-Man Push Ups - 10
    -Reverse Push Ups - 10
    -Tricep Dips - 10
    -Back Bend Push Ups - 10
    -Crunches - 20
    -Side Crunches - 15/side
    -V-Ups
    -Horse Stance - 3 min

    Technique
    Since we have a Rank Test this Saturday, we spent the rest of the class (about 30 mins) on forms, so Nunchucks and Taiji Khun for me.

    Cool Down
    -Half Mile Run (four laps around the school building)
    -Run through the Nunchuck Form after each lap

    Whew!
     
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Lone Wolf Stuff

    Body Weight Training (All exercises consist of four (4) sets with 30, 45 and 60 second break between them respectively)

    -Joint Mobility Drills
    -Pull Ups (4 x 12)
    -Burpees( 3 x 10)
    -Chin Ups (4 x 12)
    -Side Leg Balance (4 x 10)
    -Side Leg Pumps (4 x10)

    Kung Fu Stuff
    -Side Kicks - 15/leg
    -Roundhouse Kicks - 15/leg
    -Form: Kuen Lei Keun - slow with precision
    -Form: Nunchucks - Spent about 20 mins doing it with the real nunchucks.
    • First run through I worked out problem areas like reverse figure eight and back pass.
    • Second run through worked on keeping the stances low
    • The rest of the sets I just did it fast and clean

    -25 Min Stretches (in 15 minutes!)

    Notes:
    -I can tell my workout's going to change because I'm already bored with it.
    -Threw in the burpees just to mix things up. Definitely a great way to get the heart rate up.
    -There was a great parkour conditioning drill where we'd do 10 burpees, 8 jump knee tucks and 10 sit ups. Call that "one set" and see how many "sets" you can do in fifteen minutes! Think I may try that again...
     
  8. Heraclius

    Heraclius BASILEVS Supporter

    That drill sounds brutal. I might try it, though I suspect it would kill me.
     
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Oh it's brutal! When I was in good shape, I could get to about eight "sets" in fifteen minutes. Then I'd just lay on the floor and cry for about half an hour...
     
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    Warm Up
    -One Foot Stance
    -One Foot Stance/Jump/Switch Stance - 10
    -Horse Stance Stretches - 5
    -Horse Stance Punches -10
    -Horse Stance/Bow Stance Punches -10
    -Horse Stance Punch/Kick/Punch - 10
    -"Iron Shirt" - 20s, 30s
    -Knuckle Push Ups - 10
    -High Heel Kick - 10
    -Tricep Push Ups - 10
    -Inside Crescent Kick
    -Outside Crescent Kick -10
    -Front Snap Kick - 10
    -Spider-Man Push Ups - 10
    -Tricep Dips - 20
    -Back Bend Push Ups - 10
    -Sit Up Punches - 25
    -Back Extensions - 35
    -Lie Down Push Ups - 10

    Technique (across the length of the studio and back)
    -Back Fist/Double Back Fist
    -Back Fist/Double Back Fist/Reverse Punch
    -Back Fist/Reverse Punch/Ridge Hand
    -Back Fist/Reverse Punch/Ridge Hand/Spinning Back Fist
    -Back Fist/Steal Step/Side Kick
    -Skipping Roundhouse Kick

    -Belt Test Practice
    • Nunchucks Form
    • Side Kick/Double Side Kick - 4/side
    • Side Kick/Shuffle-Hop/Roundhouse - 4/side
    • Switch Foot Ax Kick/Roundhouse - 4/side
    • Low/High Roundhouse - 4/side
    • Double Back Fist - 4/side
    • Back Fist/Step/Reverse Punch - 4/side
    • Back Fist/Reverse Punch/Ridge Hand - 4/side
    • Low/High Ridge Hand - 4/side

    Think I'm ready!
     
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Lone Wolf Stuff

    Decided to spend the next couple of days just preparing for the Belt Test on Saturday. So didn't want to risk injury before the big day. Also wanted to work on some of the "weak spots"

    So here's the drill:

    Body Weight Training (All exercises consist of four (4) sets with 30, 45 and 60 second break between them respectively)

    -Joint Mobility Drills
    -Pull Ups (4 x 12)
    -Burpees( 3 x 10...see notes)
    -Chin Ups (4 x 12)

    Kung Fu Stuff
    -High Heel Kick (10/side)
    -Inside Crescent Kick (10/side)
    -Outside Crescent Kick (10/side)
    -Front Snap Kick (10/side)
    -Slow Kicks:Side Kick (10/side)
    -Slow Kicks:Roundhouse Kicks (10/side)
    -Side Kicks - 10+/side (I lost count after 10)
    -Roundhouse Kicks - 10+/side
    -Side Kick/Double Side Kick - 4/side
    -Side Kick/Shuffle-Hop/Roundhouse - 4/side
    -Switch Foot Ax Kick/Roundhouse - 4/side
    -Low/High Roundhouse - 4/side
    -Double Back Fist - 4/side
    -Back Fist/Step/Reverse Punch - 4/side
    -Back Fist/Reverse Punch/Ridge Hand - 4/side
    -Low/High Ridge Hand - 4/side

    -Nunchuck Form - Ran through it three times, just tightening up the weak spots and working on stances

    -Stretches

    -Horse Stance - 2:30 min

    Notes:
    -Had a hard time sticking to the 30 sec, 45 sec, 60 sec rest between sets on the burpees earlier this week. Was able to do it today (but sacrificed a little form on my last few)
    -Still...it's a good drill!
     
  12. InkyTommy

    InkyTommy Unique Like Everyone Else

    Lone Wolf Belt Test Practice

    Just running through stuff before the big day tomorrow...

    Warm Up
    -High Heel Kick (10/side)
    -Inside Crescent Kick (10/side)
    -Outside Crescent Kick (10/side)
    -Front Snap Kick (10/side)
    -Side Kicks - 10+/side
    -Roundhouse Kicks - 10+/side
    -Forms: Kuen Lei Kuen (as a warm up. Focused on power)


    Then, on to Belt Test Practice...
    -Side Kick/Double Side Kick - 4/side
    -Side Kick/Shuffle-Hop/Roundhouse - 4/side
    -Switch Foot Ax Kick/Roundhouse - 4/side
    -Low/High Roundhouse - 4/side
    -Double Back Fist - 4/side
    -Back Fist/Step/Reverse Punch - 4/side
    -Back Fist/Reverse Punch/Ridge Hand - 4/side
    -Low/High Ridge Hand - 4/side

    (Ran through kicks again...)
    -Side Kick/Double Side Kick - 4/side
    -Side Kick/Shuffle-Hop/Roundhouse - 4/side
    -Switch Foot Ax Kick/Roundhouse - 4/side
    -Low/High Roundhouse - 4/side

    -Forms: Nunchucks - Ran through it about 4 - 5 times. I'll be fine as l as I don't choke...

    -Joint Mobility

    -Cool Down Stretches
     
  13. Heraclius

    Heraclius BASILEVS Supporter

    If you find yourself choking on nunchucks, your form has gone badly wrong. Good luck for tomorrow, and do your best.
     
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Forgot to post yesterday. It was a long day.

    But we started out with Saturday Morning Kung Fu Time!

    Warmed up the usual way. Then Sihing Alex just called out basic combos at random and we just did them.

    So since we were in react mode, I honestly can't remember everything we did. Then after that, we worked on our forms for 15 minutes.


    Later in the afternoon, we had our Rank Test

    Requirement for Orange Belt (for which I was testing) are:

    -Horse Stance: 2:30 min
    -Demonstrate Solid Execution of Specific Kicks (which I'd bee practicing all week)
    -Demonstrate Solid Execution of Basic Punches (ditto)
    -Nunchuck Form
    -Break 1" Board with a Kick (I chose to use a side kick)

    Happy to say I passed!

    Notes:
    -Some bragging rights here: got the highest score among my classmates for the nunchuck form. So, practice pays off.
    -The breaking thing was interesting. Never had to do that before in muay thai. But it's a clear example of technique over brute force.
     
  15. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Excellent and congratulations.
     
  16. aaradia

    aaradia Choy Li Fut and Yang Tai Chi Chuan Student Moderator Supporter

    Congratulations!
     
  17. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Good job, Tommy!
     
  18. Heraclius

    Heraclius BASILEVS Supporter

    Congrats!
     
  19. InkyTommy

    InkyTommy Unique Like Everyone Else


    Thanks, folks! I appreciate the encouragement!
     
  20. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time

    Love the days after the rank test. Everyone's walking around feeling so proud with their shiny new belts and a renewed sense of excitement is in the air.

    But...class must go on. Here's the drill

    Warm Up
    -One Foot Stance
    -Jump/One Foot Stance
    -Horse Stance/Six Punches
    -Low Stance Stretch
    -Windmills - 10
    -High Heel Kick/Inside Crescent Kick - 10/side
    -High Heel Kick/Outside Crescent Kick - 10/side
    -Knuckle Push Ups - 10
    -Front Slap Kick - 10/side
    -Tricep Push Ups - 10
    -Spider-Man Push Ups - 10
    -Standing Splits
    -Straddle Splits
    -Lie Down Push Ups - 10
    -Sit Ups Punches - 25
    -Back Extensions - 35

    Technique
    -Low Scoop Kick/Low Side Kick
    -Low Scoop Kick/Same Leg Roundhouse Kick
    -Low Side Kick/Same Leg Roundhouse Kick
    -Back Fist/Same Leg Side Kick
    -Back Fist/Reverse Punch/Ridge Hand/Spinning Back Fist
    -Back Fist-Side Kick (same time)/Reverse Punch
    -Skipping Side Kick

    -Forms: Taiji Khuen (this one uses a lot of low stance (my nemesis!), so I have a few months to get that down!)
     

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