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 II Time!

    More fun with Brown Belts, with Sihing Kirby leading the class. Then he did a quick hand off to Sihing Mike. Here's how it all went down:

    Warm Up and Drills:

    -Cross-Shoulder Rolls
    -Backwards Fall, Roll Up
    -Dive Down, Kick Through, Kip Up
    -Hopping Plank (sideways)
    -Hopping Plank (forwards)
    -Hopping Plank (backwards)
    -Backwards Crab Walk (with feet dragging a focus mitt)

    Technique:
    -High Heel Kick
    -Jumping High Heel Kick
    -Inside Crescent Kick
    -Jumping Inside Crescent Kick
    -Outside Crescent Kick
    -Jumping Outside Crescent Kick
    -Steal Step, Side Kick
    -One, Two, Step Jump
    -One, Two, Step Jumping Side Kick (spent a lot of time breaking down the motions for this move)
    -One, Two Step Jump, Two-Foot Take Off, Double Front Slap Kick

    Forms:

    -Sam Lei Keun

    Notes:

    -365 calories burned at an average heart rate of 106 BPM and a max of 140 BPM.
    -Having trouble with the more intricate jumping kicks. I'm so focused on the other aspects (the run up, the jump and spin where applicable) that I don't seem to get my legs high enough into a proper kick.
    -Just need to practice those some more and get comfortable with them.
     
  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Good class. And Sifu's back!

    We worked on the basic hallmarks of our style; deception, evasion and the "two hands, one foot" rule.

    The general rule of Mizhou Lohan is to do a one-two punch combination and then either follow up with a kick or move out of the way. Of course, we don't this robotic or predictably. But it's a good rule of thumb to get us in the habit of mixing up the hands and feet.

    I notice a lot of the younger student just exchange kicks like a karate tournament. Not that there's anything wrong with that. But it's just not how we fight.

    Anyway, I worked on being more on the offense and setting up my attacks. I think it's working.

    Sihing Kirby is trying to get me to fight more "naturally", so we just sparred hands only for one round. He kept his hands in close, like a boxer. This gave me a chance to use a little Muay Thai "cover and dash" techniques.

    He was also okay with me using a Muay Thai clinch.

    But only once.

    The second time, he threw me to the ground!

    Anyway, it was a fun night. A good time was had by all!

    Notes:
    -540 calories burned! Average heart rate was 118 BPM with a max of 161 BPM.
    -Two things I need to work on are my endurance and my side kick. I am seriously depriving myself of a good weapon if I don't get those kicks down!
    -As for endurance...time to start doing three-minute jump rope rounds.
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Felt the need to focus on some 'Fu today but didn't want to skip out on the body weight training. So I thought, Hey...


    [​IMG]

    Here's how it went down:

    -Four Rounds of:
    • Pull Ups - 10
    • Push Ups - 10
    • Squats - 10
    • Tricep Dips - 10
    -High Heel Kicks - 10/side
    -Inside Crescent Kicks - 10/side
    -Outside Crescent Kicks - 10/side
    -Slow Sides Kicks - 20/side
    -"Four Kicks" (Inside Crescent Kick, Jumping Spinning Inside Crescent Kick, Outside Crescent Kick, Jumping Spinning Outside Crescent Kick) (see notes)
    -Heavy Bag Kick Training - 10 mins
    -Standing Splits - 3/side
    -Low Stance Stretch
    -Cobra

    Notes:

    -350 calories at an average heart rate of 108 BPM and a max of 122 BPM
    -The Four Kicks are part of the Sam Lei Keun form. Just working on getting them pretty. Still trying to work through some of the detail like foot placement, jump orientation, etc. Not sure how much time I spent on it. Just tried to get a better understanding of the mechanics.
     
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Wasn't looking forward to the workout this afternoon. Just felt like it was stagnating and becoming a chore. Thought maybe I'd go back to weights. But almost immediately after I walked into the gym, my mind was filled with ideas!

    Sometimes just opening up to the possibility of something different can trigger inspiration.

    Anyway, armchair philosophy aside...here's how it went down;

    -Pull Ups, Close Grip Palms Facing - 10 x 4
    -Medicine Ball Push Ups - 10 x 4 (see notes)
    -Weighted Punches (5 lbs)
    • Jab, Cross - 10/side
    • Jab, Cross, Hook - 10/side
    • Jab, Cross, Hook, Hook - 10/side
    • Jab, Cross, Hook, Hook - 10/side
    -Bicep Circular Curls (in between Weighted Punches w/5 lb weight) 10 x 4
    -Tricep dips - 10 x 4
    -Standing calf Raises - 10 x 4
    -Kung Fu One-Legged Squats - 10 x 4
    -Standing Splits
    -Cobra

    Notes:
    -271 calories burned at an average heart rate of 106 BPM and a max of 140 BPM
    -Medicine Ball Push Ups are exactly that; doing push ups while balancing on an 8 lb medicine ball.
    -I do think I'll incorporate light to medium weights into the workout from now on. The goal is to tone and increase muscle endurance...not to bulk up.
     
  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Sifu wasn't there tonight, so we got the tag-team of Sihing Mike and Sihing Kirby. It was brutal. But it was the brutality that we deserved.

    Here's how it went down:

    -Push Ups- 10
    -Crunches - 10
    -Horse Stance Stretch
    -Low Stance Stretch
    -High Heel Kick - 10/side
    -Horse Stance Stretch and hold
    -Inside Crescent Kick - 10/side
    -Horse Stance Stretch and hold
    -Outside Crescent Kick - 10/side
    -Horse Stance Stretch and hold
    -Straddle Splits - 3/side
    -Standing Splits
    -Slow Side Kicks -10/side
    -Side Kick Leg Raises - 10/side
    -Side Leg Circles - 10/side clockwise
    -Side Leg Circles - 10/side counterclockwise
    -Fast Side Kicks - Low, high
    -Slow Roundhouse Kicks -10/side
    -Roundhouse Kick Leg Raises - 10/side
    -Roundhouse Leg Circles - 10/side clockwise
    -Roundhouse Leg Circles - 10/side counterclockwise
    -One Legged Kung Fu Squats - 10/side
    -Horse Stance Stretch and hold
    -Low Stance Squats - 10/side
    -Horse Stance Stretch and hold
    -Cat Stance Squats - 10/side
    -Horse Stance Stretch and hold
    -Straddle Splits - 3/side
    -Standing Splits
    -Horse Stance - 1 min (three "sets", sinking lower each with set)
    -Circuit Training - 3 rounds of:
    • Pull Ups -5
    • Wall Handstands - 30 seconds
    • Tricep Dips -10
    • Elevated Push Ups - 10
    • Spear Wrist Rolls - 10/side
    • Focus Mitts - 20 punches
    -Forms - Sam Lei Keun (as a class, in sections, twice per section)

    Notes:

    -425 calories burned at an average heart rate of 111 BPM and a max of 144 BPM
    -Really enjoyed the opportunity to work my legs. The kicks are finally starting to look and feel like Kung Fu Kicks
     
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    It was a small class tonight...four adults and four li'l tykes. So Sifu spent a lot of time working on footwork...which I really appreciated.

    As I've stated previously, deception is a hallmark of our style. That's the difference between just trading blows and true "kung fu fighting".

    After that, we did a couple of rounds of point sparring at which I'm really bad. I never understood its purpose until tonight. One really has work on moving, feinting and setting up combos to score a hit.

    I sparred a couple of black belts and was instantly outclassed and outmatched. I'm also woefully out of practice.

    Sifu told me "Your fighting has really improved. Now we just have to work on your finesse."

    Hey. Bring it!

    Notes:

    -367 calories burned at an average heart rate of 107 BPM and a max of 141 BPM.
    -I write this every week...but I really need to start jumping rope and working on my sidekick. Maybe this week, I'll actually do it!
     
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    The focus of tonight's class was "Advanced Basic Technique". Here's how it went down:

    -One Foot Stance
    -Searching the Sea
    -High Heel Kick, Jumping High Heel Kick - 8/side
    -Inside Crescent Kick, Jumping Inside Crescent Kick - 8/side
    -Outside Crescent Kick, Jumping Outside Crescent Kick - 8/side
    -Standing Splits
    -Straddle Splits
    -Dive Bomb Push Ups
    -Inside Crescent Kick, Jump Spinning Inside Crescent Kick
    -Outside Crescent Kick, Jump Spinning Outside Crescent Kick
    -Bow Stance Punch, switch feet, block, Bow Stance Punch
    -Bow Stance Punch, switch feet, block, Bow Stance Punch, punch, Eagle Claw Grab, Twist Step
    -Running Bow Stance Punches, Myjhong Stop [One Legged Kung Fu Squat], Punch
    -Bow Stance Punch, Cat Stance Block, Bow Stance Punch, step, Horse Stance Punch
    -Bow Stance Punch, Low Stance Chop, Bow Stance Block/Punch
    -Forms: Sam Lei Keun (with the whole class)

    Notes:
    -250 calories burned with an average heart rate of 95 BPM and a max of 136 BPM.
    -Not a terribly physical class tonight, but if was definitely a mind-bender! Some of the combos were new to most of us. Even the upper belts had trouble putting them together.
    -But that's how Sifu rolls. He likes to keep our brains active!
     
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    More "advanced basics" tonight.

    -High Heel Kick
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Intense Standing Splits
    -Four Kicks
    -Horse Stance, 360 jump spin into Horse Stance
    -Cross-Step Jump
    -Bow Stance, jump, Low Stance, Snake Creeps Down, Punch, Punch, Horse Stance Punch
    -Block, Chop, Low Stance, Punch, Block Bow Stance, Punch, Kick, Punch
    -Knuckle Push Ups - 10
    -Tricep Push Ups - 10
    -Spider-Man Push Ups - 10
    -Dive Bomber Push Ups - 10
    -Back Bend Push Ups - 10
    -Sit Up Punches - 25
    -Back Extension - 35
    -Forms
    • Sam Lei Keun (the whole class)
    • Sam Lei Keun (Blue Belts only)
    • Staff (Blue Belts only)

    Notes:

    -479 calories burned at an average heart rate of 109 BPM and a max of 139 BPM
    -Asked Sifu to break down the foot work on the Four Kick. Been having trouble wrapping my head around the foot placement between the jumps and spins.
    -He showed me...and I was able to do a perfect Inside Crescent Kick, Jumping Inside Crescent Kick right in front of him! That right there made all the pain worthwhile!
     
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    After an unintentionally lazy week, it felt good to get back into the gym. Here's how it went down:

    -BOSU Ball Push Ups - 10 x 4
    -Inverted Row - 10 x 4
    -Tricep Dips - 10 x 4
    -Bicep Curls (20 lbs) - 12, 10, 14
    -Weighted Kung Fu Punches (5 lbs) - 20 x 4
    -Squats - 10 x 4
    -Horse Stance Squats - 10
    -Standing Calf Raises - 10 x 4

    Notes:

    -211 calories burned at an average heart rate of 101 BPM and a max of 123 BPM.
    -Been feeling a little flabby lately, so I'm slowly bringing weights back into the routine.
    -Will probably stick to light/medium weight and high reps for tone rather than size.
     
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    More advanced advanced basics...

    -High Heel Kick
    -High Heel Kick, Inside Crescent Kick
    -High Heel Kick, Outside Crescent Kick
    -Jumping Side Kick, Steal Step Side Kick, Jumping Side Kick, Jump, Spinning Side Kick
    -Bow Stance punch, kick, punch, block up, jump Low Stance, Punch, Rear Foot Sweep
    -Back Fist, Scraping Punch, jump, Spinning Back Fist, Cat Stance, block, Front Foot Sweep
    -Bow Stance, punch, kick, punch, Eagle Claw Grab, Twist Step
    -Continuous punch, kick, punch
    -Advanced Brown Belt Form Move I [I don't know what to call it or even how to describe it!]
    -Advanced Brown Belt Form Move II
    -Staff Form (slowly, together as a class)
    -Sam Lei Keun (slowly, together as a class)
    -Sam Lei Keun (Blue Belts only)

    Notes:
    -430 calories burned at an average heart rate of 108 BPM and a max of 133 BPM
    -For the forms, Sifu went through them move by move and really broke them down. As we get more proficient in them, we tend to "cheat" a little and speed through the transitions. But each move has a purpose.
    -Sifu went through each move and transition and explained what it was for.
     
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    More fun with Point Sparring tonight.

    But first...we did some moving combo drills around the studio (there must be a Kung Fu term equivalent for "Dojo"). Worked on a little footwork, too.

    Then we did an interesting hands only attack/defend drill where the defender could block and counter, but not move...only rotate. The attacker, on the other hand, had complete mobility.

    After that, we broke up into two groups (adults and youngsters) and did point sparring among our respective group.

    I actually won a couple of rounds. But a couple of my opponents were much more experienced than me. Occasionally, I could get a point in. But most of the time it was a shut out.

    Sifu and my upper belt classmates all told me I've improved and am much quicker now. So that was nice to hear.

    Still need to work on the mental aspect of sparring, though. I'm not quick enough with all the feints, fakes and counters.

    But, it was a fun night!

    As Sifu said "No blood was spilled and everyone's still friends!"
     
  12. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    -Jump rope - 1 min
    -Heavy Bag (straight punches) - 4 min
    -Jump rope - 30 sec
    -Heavy Bag (quick jab/quick cross) - 4 min
    -Alternating Hand Plyo Push Ups (one hand in front, one hand by the ribs, switch) - 10 x 4
    -Lat Pull down - 110 (14) 120 (12, 10, 12)
    -Seated Curl Press - 20 lbs/hand (10 x 4)
    -Step, Lunge, Jump - 10 x 4
    -One Foot Stance, twist

    Notes:
    -316 calories burned at an average heart rate of 107 BPM and a max of 140 BPM.
    -Feels good bringing the weights back into the mix. Felt like I was losing some definition. Don't think there's anything inherently wrong mixing body weight with light weights. The goal is for tone and endurance, not size.
     
  13. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Time!

    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Cyclonic Kick
    -Butterfly Kick
    -Steel Step, Overhead Block, Palm, Back Fist, Low Stance, Chop
    -Steel Step, Overhead Block, Palm, Back Fist, Low Stance, Chop, Punch
    -Low Stance Jump, Punch
    -Bow Stance, turn, Cat Stance, Jumping Inside Crescent Kick
    -Bow Stance, skip turn, Bow Stance
    -Sit Up Punches - 25
    -Back Extensions - 35
    -Forms
    • Sam Lei Keun (the entire class)
    • Staff (Blue Belts)
    Notes:
    -384 calories burned at an average heart rate of 111 BPM and a max of 136 BPM
    -This was definitely a "quality over quality" class. We didn't work on a lot of stuff. But what we worked on, we practiced hard!
     
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    -Inverted Row - 10 x 4
    -BOSU Ball Push Ups - 10 x 4
    -Tricep Cable Pull - 20 lbs/arm (10 x 4)
    -Diamond Rope Cable Pull 25 lbs/arm (10 x 4)
    -High Heel Kick - 10
    -Inside Crescent Kick - 10
    -Outside Crescent Kick - 10
    -Four Kicks (practice)
    -Cyclonic Kick (practice)
    -Standing Splits
    -Frog Stretch
    -Cat Stretch

    Notes:
    -239 calories burned at an average of 100 BPM and a max of 142 BPM
     
  15. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -High Heel Kick
    -Inside Crescent, Outside Crescent Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, Spinning Heel Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, jump, Spinning Roundhouse Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, Back Fist, Spinning Side Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, Back Fist, Spinning Hook Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, Ax Kick, Spinning Roundhouse Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, Ax Kick, Spinning Ax Kick
    -Side Kick, Steal Step Side Kick, Skipping Side Kick, Jump Spinning Side Kick
    -Jump-away, Side Kick
    -Two Foot Take-Off Jumps
    -Step Cross Jumps
    -Step Cross 360 Jump Spin
    -Bow Stance Punch, kick, punch, Front Foot Sweep
    -Bow Stance, block up, jump, Low Stance Chop, Double Palm, Rear Foot Sweep
    -Sit Up Punches - 25
    -Back Extensions - 35
    -Forms - Sam Lei Keun (Blue Belts only)

    Notes:
    -345 calories burned at an average heart rate of 103 BPM and a max of 143 BPM
    -Spent a lot of time on the jumps and jumping away moves as those are very important aspects of evasion in our style. So it was a good break down of the components
     
  16. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Whew! Back at it after a week-long fight with a cold and sinus infection (no amount of sparring can help with that). On the plus side...I lost a little weight.

    Hit the gym to build up some muscle. Here's how it went down:

    -Pull Ups - 10, 10, 9, 8
    -Knuckle Push Ups - 10 x 4
    -Standing Squats - 10 x 4
    -Weighted Punches (5 lbs per arm)
    • Kung Fu Punches - 10/side x 2
    • Jab/Cross - 10/side
    • Free
    -Cable Rope Curls (50 lbs) - 10 x 4
    -Cable Rope Tricep Press (50 lbs) - 10 x 4
    -Standing Calf Raises (on edge of stairway) - 10 x 4
    -Standing Splits
    -Hurdler Stretches - 3/side
    -Standing Splits

    Notes:
    -228 calories burned at an average heart rate of 110 BPM and a max of 130 BPM
     
  17. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Warm Up: (moving across the floor)

    -Bunny Hop
    -Backwards Bunny Hop
    -Side Skip
    -Grapevine
    -High Knees

    Technique:
    -High Heel Kick
    -Jumping High Heel Kick
    -Inside Crescent Kick
    -Jumping Inside Crescent Kick
    -Outside Crescent Kick
    -Jumping Outside Crescent Kick
    -Front Slap Kick
    -Jumping Front Slap Kick
    -Inside Crescent Kick, Jumping Spinning Inside Crescent Kick
    -Continuous Inside Crescent Kick, Jumping Spinning Inside Crescent Kick
    -Inside Crescent Kick, Jump Spinning Outside Crescent Kick
    -Roundhouse Kick, Spinning Heel Kick (we worked on this for awhile)
    -Roundhouse Kick, Spinning Heel Kick, Rear Sweep
    -Cyclonic Kick (we spent a little extra time on this, too)
    -Bow Stance Punch, jump, Low Stance, Bow Stance Punch
    -Low Stance Jumps (no arms)
    -Horse Stance, Four Punches
    -Horse Stance, punch, kick, punch, punch

    Conditioning:
    -Iron Shirt - 5 mins
    -Horse Stance - 5 mins

    Forms:
    -Sam Lei Keun

    Notes:
    -393 calories burned with an average heart rate of 110 BPM and a max of 141 BPM.
    -If the routine seems different is because Sihing Alex ran the class while Sifu Henry's recovering from knee surgery. And that's not all...Alex got promoted to Sifu! So now, there's just no living with him...
    -Jumping kicks are getting a TON better. Jump spin kicks, however, are still pretty lousy. I'm still trying to figure out the mechanics. Guess I just need to break down the moves and do them slowly.
     
  18. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Kept it simple since yesterday was kind of a beating.

    -BOSU Ball Push Ups - 10 x 4
    -Inverted Row - 10 x 4
    -Curl/Press (25 lbs/arm) - 10 x 3
    -Precision Jumps (6 ft) - 10 x 2
    -Standing Splits Stretch
    -Hurdler Stretch
    -Standing Splits
    -Cobra Stretch

    Notes:
    -Forgot my FitBit so I have no idea how many calories I burned. But I'm sure it was a lot.
    -"Precision jumps" are essentially parkour standing broad jumps. There's a technique to the synchronization of the squat and swinging the arms up. The goal is also to land on your toes. But it's a great leg/calf work out!
     
  19. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Interesting situation at class tonight...there were no instructors! So we had a little bit of a "Lord of the Flies" situation where order emerged out of the early stages of chaos. We just took turns calling out drills until, thankfully, Sihing Mike arrived.

    Technique:
    -High Heel Kick, Jumping High Heel Kick
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Front Slap Kick, Jumping Front Slap Kick
    -Side Kick, Spinning Side Kick
    -Back Fist, Steal Step Side Kick, Reverse Punch, Roundhouse Kick
    -Roundhouse Kick, Spinning Heel Kick
    -Cyclonic Kick
    -Butterfly Kick

    Pad Drills: (this where Sihing Mike came in. And we spent a good bit of time on these)
    -Horse Stance Four Punches
    -Groin Kick (Front Kick)
    -Ridge Hand

    Forms: (together as a class)
    -Sam Lei Keun
    -Staff

    Notes:
    -Burned off 349 calories at an average heart rate of 105 BPM and a max of 148 BPM
    -I really enjoyed this class because we focused on all the things at which I'm good!!
    -Ridge hand and front kick are two that I regularly use in sparring so it was good to get the practice in on the focus mitts.
     
  20. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    First night back at sparring after missing two weeks. It went surprisingly better than I thought it would.

    We did our usual kicking warm ups, followed by some basic punches. After that we moved on to wall drills (defender against the wall). I like warming up with those because it gets one used to the flurry of punches.

    And for something completely different, we did some two-on-one drills. Sihing Mike, who ran the class had a really good piece of advice; "Fight one person at a time."

    The strategy is simple. Fight the person who attacks you first and try to position that person between yourself and the other attacker.

    In my case, the two attackers had a pretty coordinated attack and went at me at the same time. I basically fought defensively for awhile. Then I switched to offensive and went after the stronger fighter. It caught both of them by surprise!

    Finally, we ended the night with some "King of the Hill" type point sparring. I'm getting better in that it's harder to score on me. But I still have a hard time setting up my shots.

    Oh well. That's what practice is for!

    Notes:
    -Burned off 585 calories (!) at an average heart rate of 126 BPM and a max of 173 BPM (pretty sure that was during the two-on-one drill...)
    -I have GOT to work on my side kicks and my foot work. There were a couple of times I actually had a good opening for a side kick to the belly and I wasn't quick enough or high enough...
     

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