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

    Not a ton of time today. But I managed to get a quick gym workout in along with a little bagwork.

    Here's the drill:

    Weights
    Seated chest press - 130 lbs (2 x 8 reps)
    Two hand Bent over rows - 70 lbs (2 x 8 reps)
    Curl/Press - 30 lbs/arm (2 x 8 reps)
    Cable Leg Raises - 12.5 lbs/leg (2 x 8 reps)

    Kung Fu Stuff
    Roundhouse kicks on the heavy bag - about 20 per leg
    Various punch kick combinations - 1 round (3 minutes)
    Low stance stretching - Until it stopped hurting

    Notes
    -Kicks are getting more solid and are up to about waist level (which, as we all know, is where they should be. Anything higher is just showing off!)
    -Low stance is getting better. Realized it's not a question of flexibility but hip mobility (which, contrary to popular belief, is NOT a bunch of groovy people moving around).
     
  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung fu class today.

    Kicked off with a killer warm up

    Started off with the usual (jumping jacks, dynamic stretching, balance)...
    Segued into static stretching (lunge stretch, standing splits, low stance)...
    Moved into upper body (knuckle push ups, wide palm push ups, shoulder stretching)...
    And then got into some crazy core yoga type drills (boat, one arm side balance, plank)

    We ended with horse stance. It felt good to do something quasi normal!

    Worked on the nunchuck form the rest of the class. Finally had a consistent breakdown of the moves! I think I'm about half way through it now.
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    Forgot to make an entry. But had Kung fu class last night.

    Typical Warm up:
    -Static stretching (toe touch, splits, standing splits)
    -Dynamic stretching (high heel kick, inside crescent kick, outside crescent kick)
    -Push ups (knuckle push ups, wide palm push ups, tricep push ups, dive bomber push ups
    -Basic horse stance punches
    -Lots of leg work (Squats, squats to cat stance, low squats)


    Kung Fu Technique:
    -Horse stance punches
    -Bow stance punches
    -Running punches
    -Punch/kick/punch
    -Jump/Sweep/low stance/punch
    -Back fist/chop
    -Back fist/scraping punch
    -White crane punch (variation of an uppercut with fist turned over)
    -Back fist/white crane punch
    -High white crane punch/block/low white crane punch

    Notes:
    -In case you missed it, the emphasis today was on punches!
     
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Day (which, contrary to popular belief, is NOT a movie staring Harrison Ford and Denzel Washington)

    Here's the drill:

    Started off with Kung Fu Stuff
    -Slow kick (roundhouse)-10x per side
    -Slow kick (side kick)-10x per side
    -Form: Seh foon seh beh - Focus on power and proper technique
    -Form: Kuen lei kuen - Focus on power and proper technique
    -Form: Nunchucks - Focus on just remember what the hell I'm supposed to do...


    Then moved on to Weights
    -Bench Press - 165 lbs (x8)
    -Cable Pull Down - 150 lbs (x8)
    -Tricep Cable Pull Down - 120 lbs (x8)
    -Cable Leg Raises - 12.5 lbs/leg (2 x 8 reps)

    Cooled down with some Heavy Bag Work
    -Back fist/Reverse punch combos
    -Roundhouse kicks
     
  5. Guitar Nado

    Guitar Nado Valued Member

    I am familiar with a lot of the stuff you list in your log, but I can't figure out the "scraping punch". Can you explain that one?

    Also, I think I have a good idea of the white crane punch you mention - but not 100% sure - can you explain it more?

    Just curious, if you get a chance to respond.
     
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Sure. Happy to share!

    In this video for kuen lay kuen, the "scraping punch" is the over head punch following the back fist. The move sequence starts at the 0:31 mark and repeats it three times. (And no...unfortunately, that's no me in the video).

    [ame="https://www.youtube.com/watch?v=fOz1XrrA8SU"]My Jhong Law Horn kuen lay kuen - YouTube[/ame]

    The white crane punch is basically an upper cut, except it's thrown with the palm facing down to give an extended reach (couldn't find a video or picture of it, though).

    You probably know them both. That's the thing about Chinese Martial Arts; each style has a different way of naming the same move!

    Hope this helped.
     
  7. Guitar Nado

    Guitar Nado Valued Member

    Thanks - I appreciate it! I now get what you mean by the scraping punch. I have a pretty good idea what you mean about the other one too, I searched around but I couldn't find a video either - is the arm closer to being straight for that one - not bent as much as a uppercut in boxing?
     
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Correct about the upper cut. By turning your fist palm down, you extend your available range of motion.

    So you don't have that 90 degree bend at the elbow like the traditional upper cut. It's more straightened out, so it's probably closer to 120 degrees.
     
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Finally had some training time today.

    Kicked off with some Kung Fu Stuff

    -Slow Kick (Sidekick)-10x per side
    -Slow Kick (Roundhouse)-10x per side
    -High Heel Kicks-10x per side
    -Inside Crescent Kick-10x per side
    -Combinations (various)
    -Low Stance Stretch
    -Form: Seh foon seh beh - Focus on power, speed and proper technique
    -Form: Kuen lei kuen - Focus on power, speed and proper technique
    -Form: Nunchucks - Focus on proper technique


    Then I hit the Weights

    Seated chest press - 130 lbs (2 x 8 reps)
    Two hand Bent over rows - 70 lbs (2 x 8 reps)
    Curl/Press - 30 lbs/arm (2 x 8 reps)
    Squat - 70 lbs (2 x 8 reps)

    Notes:
    -Time to go up in weight and add some more to the lifting routine (or modify it)
    -Kicks are getting much better. More power and fluidity
    -I really need to learn how the hell to spell the name of that first form!
     
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu class this morning


    Warm Up and Conditioning
    -Jumping Jacks - x30
    -Lunging Stretches
    -Standing Stretches
    -Horse Stance (2 min)
    -More Lunging Stretches!
    -Low Stance Stretches
    -Searching the Sea (balance)
    -One Foot Stance
    -One Foot Leg Extension Stretch
    -One Foot Leg Extension (to the side)
    -Knuckle Push Ups - x10
    -Side Arm Balance
    -Tricep Push Ups - x10
    -Side Arm Balance (other side)
    -Wide Palm Push Ups - x10
    -V-Ups - x10
    -Crunches - x10
    -Bicycles - x10
    -Diamond Crunches - x10 (see notes)
    -Back Extensions - x25 (slow and hold)

    Technique
    -Horse Stance Punches
    -Horse Stance Kick/Punch
    -Low Stance/Jump/Sweep/Punch
    -Slow Kuen Lai Kuen form (hold EACH move for five seconds)

    Notes:
    -Bring the legs up and feet together (touching soles) forming a diamond with your legs. Then do crunches
    -Saturday classes are "Open Kung Fu" so there are a lot of kids mixed in with the grown up. So we focus more on conditioning than technique. Still a great workout!
     
  11. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    There's quite a bit more emphasis on conditioning than I was expecting to see in a Kung Fu class! Did you have to search long for your particular school?
     
  12. InkyTommy

    InkyTommy Unique Like Everyone Else

    You and me both!

    But as I am just a lowly yellow belt, the emphasis is on fundamentals and foundation for now. As we go up in rank, it gradually shifts more to technique and application (sparring).

    The Power of Google made finding the school easy. The first thing I looked for was if the school taught sparring since, to me, there's no point taking a martial art without applying it. This school was the only one in the area that had a dedicated sparring class. So I reached out to Sifu and asked if he was taking on new students.

    He said he was and invited me to try out the school for a week. I liked that. I also liked the fact that he explains the practical application of every move we learn.
     
  13. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Ja, from what I understand, most Kung Fu places are a bit weak on conditioning and practical applications, not to mention regular sparring.

    That was the thing that dissuaded me from trying it when I was first considering MA's. Good luck on your end finding the place you did.
     
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu class tonight!

    Sifu's out of town for holiday so one of the crazy wacky black belts led the class (like they do). It was kind of random. And yet...AWESOME!

    Warm Up and Conditioning
    -Began with drills to loosen up the limbs,
    -Followed by some stretches (lunging stretch, standing splits)
    -High Heel Kick
    -Run Two Laps around the studio
    -Inside Crescent Kick
    -Run Two Laps
    -Outside Crescent Kick
    -Run Two Laps
    -Knuckle Push Ups
    -Side Arm Balance
    -Tricep Push Ups
    -Wide Palm Push Ups
    -Sliding Push Ups
    -Reverse Push Ups
    -Plank
    -Balance Plank (left arm up, right leg up and then switch)
    -Horse Stance 1:45

    Technique
    -Horse Stance Punches
    -Horse Stance Walk
    -Horse/Bow Stance Punch
    -Horse/Bow Stance Walk (focus on center line rotation)
    -Horse Stance Palm
    -Horse Stance/Twist Stance Punch
    -Horse Stance/Twist Stance Punch/Side Kick
    -Punch/Roundhouse/Spinning Side Kick
    {After this, we spent the remainder of the class breaking down the elements of that last move}

    Notes:
    -That was a lot of Horse Stance! My legs are absolutely shredded!
    -Doesn't seem like a lot of combinations today, but the focus was on doing them slllooooooowlllyyyyy and conscious of the movements.
     
  15. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter



    Slow but accurate kicks are absolutely excrutiating - legs feel like they've been pounded by a gorilla with a nite stick. Definitely want to stretch after those.
     
  16. InkyTommy

    InkyTommy Unique Like Everyone Else

    There were literally twelve people at Kung Fu class tonight.

    And I'm not complaining!

    Warm Up and Conditioning
    (All exercises were 10x except where otherwise noted)
    -High Heel Kick
    -Knuckle Push Ups
    -Inside Crescent Kick
    -Tricep Push Ups
    -Outside Crescent Kick
    -Wide Palm Push Ups
    -Horse Stance (2min)
    -Sit Ups - 20x
    -Superman (Back Extensions) - 30x

    Techniques
    -Horse Stance Walk
    -Horse Stance Punches
    -Bow Stance Walk
    -Bow Stance Punches
    -Back Fist
    -Back Fist/Reverse Punch
    -Back Fist/Same Hand Ridge Hand
    (Then sijing brought out the punching pads! So we actually had something to hit besides air. The rest of the combinations were done striking the pad)
    -Back Fist
    -Back Fist/Reverse Punch
    -Back Fist/Same Hand Ridge Hand
    -Side Kick
    -Roundhouse Kick

    Notes
    -All that slow kicking I've been doing seems to be paying off. My kicks felt pretty solid against the pads. Still need to work on height though.
    -Tried really hard to keep to the kung fu punches. But in the end, "back fist and "reverse punch" became "jab" and "cross".
    -There are some differences, but the result's the same.
     
  17. InkyTommy

    InkyTommy Unique Like Everyone Else

    Solo Training Day today

    Kicked off with some Kung Fu stuff

    -Leg Swings (dynamic stretching to loosen up the legs) - 20/leg
    -Back and Shoulder Stretch
    -Back Fist - 20/side
    -Back Fist/Reverse Punch - 20/side
    -Back Fist/Reverse Punch/Ridge Hand - 20/side
    -Form: Sei Phun Sei Bei (Focus on Power and Precision)
    -Form: Kuen Lei Kuen (Focus on Power and Proper Stances)

    Then, off to the gym for some Weight Training

    -Seated Chest Press - 140 lbs (2x8 reps)
    -Two Handed Bent Over Rows - 80 lbs (2x8 reps)
    -Curl Press - 35 lbs (2x8 reps)
    -Cable Leg Raises - 15 lbs (2x8 reps)


    And I couldn't resist doing some Heavy Bag Work while I was there

    -Mostly worked some variations of the back fist/reverse punch/ridge hand combos.
    -Did some roundhouse kicks until one of the staffers gave me the Evil Eye (we're not supposed to kick the boxing bags...even though they're actually kicking bags...)


    Notes:
    -The last two kung fu days shredded my legs. So I figured I'd give them a break and work on punches/strikes.
    -Decided to raise the weights since the workout was getting too easy. Definitely need to vary it up a bit. But I'll wait until the first of the year.
    -Trying to figure out the striking surface of the ridge hand. I believe it's the edge of the hand where it meets the forearm. Feels weird though...
     
  18. InkyTommy

    InkyTommy Unique Like Everyone Else

    My dear ol' Mother in Law is coming to town so I skipped kung fu today to help the Missus make the house purty.

    She cleaned the inside and I spent about four hours making the yard look respectable.

    On top of that, my lab results back from my first doctor visit in two years just came back. Pretty much everything is good except my cholesterol (which is too high) and my testosterone (which is "normal but on the low side"):jawdrop:

    Good thing that both of these can be fixed with proper diet and exercise.

    So, after I finished raking leaves...I headed to the gym for a revised Weight Training Workout

    Here's the drill:

    -Bench Press - 165 lbs (8,8,7)
    -Seated Cable Pull Down - 150 lbs (3x8)
    -Cable Tricep Press - 140 lbs (3x8)
    -Dumb Bell Curl - 30 lbs (8,8,7)
    -Goblet Squats - 45 lbs (3x8)
    -Seated Calf Press - 210 lbs (3x8)
    -Roman Chair Leg Raises - 3x8

    Bonus! Heavy Bag Work
    -Warmed up with the trusty Jab/Cross/Hook (both orthodox and "southpaw" stance
    -Then on to its kung fu cousin...the Back Fist/Reverse Punch/Ridge Hand combo (both left and right side)
    -Then honored my muay thai roots with some elbow strikes (both sides)

    Notes:
    -Should probably post this in the "Weight Training" section, but I'd love some feedback. Since I need to ramp up my exercise routine to lower my cholesterol (and boost my testosterone), I need to add another weight training day.
    -But since I go to kung fu Mondays, Wednesdays and Saturdays...I'm not sure what to do about the weight training part.
    -Typically, I train the whole body (chest, back, arms, shoulders, legs). So I'm thinking I may either A) do full body weights on Tuesday and Thursday (different exercises, of course) and then maybe Yoga on Friday?
    -Or...do Back and Biceps on Tuesday, Chest and Triceps on Thursday and Legs on Friday.
    -What's the conventional wisdom on spot training versus compound movement training in martial arts? Any feedback would be appreciated.
     
  19. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    I'd a similar reading on mine - one part was high, the other not high enough - but the testosterone was something like less than half of the lowest parametre number in the given range. I've yet to start a weight programme, however.
     
  20. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gave my wife and mother in law some quality mother-daughter bonding time by heading out to the gym for a Weight Training workout.

    They had a chance to rearrange the house...and I didn't have to be there to see it.

    Everybody wins!

    So here's the drill:

    -Seated Chest Press - 130 lbs (3x8)
    -Seated Cable Row - 120 lbs (3x8)
    -Over head Tricep Cable Pull - 42.5 lbs (3x8)
    -Seated Curl/Press - 30 lbs/arm (3x8)
    -Weighted Lunges - 20 lbs/arm (3x8)
    -Medicine Ball Calf Raises (11.5 lb ball)


    Bonus Martial Arts Stuff!

    -Jump rope - 1 min

    Then on to the Heavy Bag...
    -Jab/Cross/Hook - about 3 mins (orthodox and southpaw)
    -Back Fist/Reverse Punch/Ridge Hand - ~3 mins (both sides)
    -Roundhouse Kicks ~ 3 mins (mostly right leg...see notes)
    -Muay Thai Kicks

    -Jump Rope - 1 min (cool down)

    Notes:
    -My left hip is still stiff from a bad run in with "Shawn T's Insanity! Workout" DVD (I strongly suggest avoiding this abomination).
    -As a result my left leg mobility is reduced. Practice tends to loosen it up, though.
    -My kung fu kick still seems to lapse into a weird muay thai/kung fu hybrid kick if I'm not careful. Need to work on pointing the knee at the target and leaning back more to retain the balance.
    -Muay thai kick definitely has more power, but the kung fu kicks are getting better!
     

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