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

Kung Fu II Time!

-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
-Jumping Roundhouse
-Jump, Two-foot-takeoff, Spinning Roundhouse
-Jump, Two-foot-takeoff, Spinning Side Kick
-Jump, Two-foot-takeoff, Spinning Hook Kick
-Back Fist, Scraping Punch, Steal Step Side Kick
-Back Fist, Scraping Punch, Upswing
-Panther Fist Sequence
-White Crane Punch
-White Crane Beak
-Running Punch, Front Back Fist
-Running Punch, Rear Back Fist, Straight Punch
-Back Fist, Jump Spinning Back Fist, Back Fist Scraping Punch, Front Sweep
-Bow Stance, jump, block up, Double Palm, Rear Sweep
-Steal Step, Double Low Hit, Back Fist, Chop, Straight Punch (or something like that...)
-Sit Up Punches - 35
-Back Extensions - 45
-Forms:

• Taijin Keun
• Chong Keun
• Staff
• Tong Keun

Notes:
-Fitbit results from today: 349 calories, avg heart rate of 104 BPM, max heart rate of 126 BPM

 

Kung Fu Sparring Time!

Much better performance tonight than last week. Lighter on my feet, more relaxed and fluid with the techniques.

I did notice, however, that The Flinchies are back. This is the root of all my problems. I've regressed back to flinching and tensing up when a flurry of punches come at me. It wan't until the very last round, when I was completely relaxed, did I notice this was happening.

Once I was able to stay relaxed, I was able to move, dodge and counter more effectively.

I think I'm just out of practice. I'd been coming sporadically and not as consistently as before. That's why I swore to my wife that I'd never miss another sparring class again without a legitimate reason (it's always good to have someone else hold you accountable...)

Still, it was a fun class (as always).

Notes:
-Fitbit results from today: 426 calories, avg heart rate of 119 BPM, max heart rate of 148 BPM

 

Gymnanigans

-Jump Rope - 1 min
-Heavy Bag - 3 min
-Jump Rope - 30 sec
-Heavy Bag - 3 min
-Jump Rope - 30 sec
-Inverted Rows - 2 x 14
-BOSU Ball Elevated Push Ups - 2 x 15
-Curl/Press (20 lbs/arm) - 2 x 15
-Horse Stance Squats - 2 x 15
-Low Stance Stretch - 10/side

Notes:
-Forgot to bring my Fitbit.
-Worked on mostly hand and footwork combos for the first Heavy Round and hand-feet combos for the second round.

 

Kung Fu II Time!

Good class. Sifu Alex led tonight's adventure. And an adventure it was. Here's how it went down...

-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
-Heel Thrusting Kick
-Roundhouse Kick
-Push Ups - 10
-One Legged Sit-Squats (leg behind the knee)
-One Legged Sit-Squats (leg on top of the knee)
-Pistol Squats (leg one inch off the ground)
-Pistol Squats
-Wu Shu Skip
-Wu Shu Skip, Kick
-Wu Shu Sidekick
-Double Back Fist, Roundhouse Punch, Upswing
-Double Back Fist, Roundhouse Punch
-Roundhouse Punch, Upswing
-White Crane Punch
-Upswing
-Crane Beak Strike
-Panther Fist
-Inside Crescent Kick, Jump, spinning Inside Crescent Kick
-Figure Eight Spinning Outside Crescent Kick
-Cyclonic Kick
-Butterfly Kick
-Iron Shirt - 3 min
-Horse Stance - 3 min
-Form - Chong Keun - verrrrrryyy sloooowwwwwwwlllly (eight minutes)

Notes:
-Fitbit results from today: 320 calories, avg heart rate of 100 BPM, max heart rate of 140 BPM
-Really enjoyed doing the Slow Form. Gave me a chance to relax into the different moves and ensure good...well...form.

 

Gym Time!

-Jump Rope - 1 min
-Heavy Bag - Punch combos - 3 min
-Jump Rope - 30 sec
-Heavy Bag -Punch and footwork combos - 3 min
-Jump Rope - 30 sec
-Punch and kick combos - 3 min
-Jump Rope - 1 min
-Cable Flies - 22 lbs, 25 lbs, 27 lbs (per arm) - 15, 12, 10
-Seated Lat Pull Down - 110 lbs, 120 lbs, 130 lbs - 15, 12, 10
-Cable Tricep Press - 100 lbs - 2 x 15
-Cable Bicep Curl - 50 lbs - 2 x 15
-Straddle Splits - 3/side
-Standing Splits - 3

Notes:
-Fitbit results from today: 300 calories, avg heart rate of 109 BPM, max heart rate of 151 BPM
-My legs were really sore this morning from all the squats and horse stances yesterday. But by this afternoon, all the pain was gone. Just goes to show that the training to help speed up recovery works!
-Still...decided not to push it and left the legs alone today.

 

Kung Fu Time...sort of

Decided to play hooky from class tonight. However, I dedicated about an hour to working on some of the earlier forms.

Seems I've gotten rusty.

-Sei Fon Sei Bei
-Keun Lei Keun
-Taijin Keun

Notes:
-Fitbit results from today: 230 calories, avg heart rate of 99 BPM, max heart rate of 136 BPM
-Spent about 40 minutes on Keun Lei Keun because I couldn't remember the transitions. I kept defaulting to moves I'd learned in my more recent forms. Technically, they would have worked...they just weren't correct.
-Finally had to go back to this oldie but goodie from Sifu Jimbo to help jog my memory. (Taijin Kuen fared a little better, but I decided to save polishing that one up for another day.)

 

Kung Fu Sparring Time!

Fun night. The bag training and jumping rope is definitely helping.

My nemesis - the tall, fast, flexible kid was there tonight. Held my own against him fairly well. I also had a rather obvious epiphany; it's all in my head!

See, I have my mind made up that Nemesis is a better fighter than me. But I realized tonight that he's really not that great. I watched him spar another Upper Belt with whom I regularly spar. I'm a pretty even match for Upper Belt. And Upper Belt beat the stuffing out of Nemesis...so it stands to reason I should be able to do better against him.

That's when I realized that before the first punch is ever thrown, I've already lost the mental game. For instance, Nemesis has this little tell where he wobbles his head, takes a deep breath and just rushes me with a flurry of punches. When he does this, I instantly tense up and start backing away.

This, I realized, is my Achilles' Heel. I instinctively freeze up when I'm rushed...but only by certain people! So, I just need to train myself to stand my ground...even if I get hit. Then step to the side. And then finally...block and counter.

On the plus side, I'm getting better at the hand/feet combos and even tossed out a few side kicks!

Notes:
-Fitbit results from today: 451 calories, avg heart rate of 113 BPM, max heart rate of 148 BPM
-Sifu showed us some Wing Chung-type punch/trap combos that I get to use. They're pretty effective. Especially when followed up with a kick or a good solid hook.

 

Gym Fu

Pulled something in my left hip over the weekend. Made everything stiff and I was puttering around like an old man (well...older man, I guess ). Anyway, figured I'd hit some weights to literally work out some of the kinks in my muscles. Seemed to work!

Here's how it went down:

-Seated Chest Press - 110 lbs - 2 x 15
-Seated Lat Pull Down - 110 lbs - 2 x 15
-Dumb Bell Curl/Press - 25 lbs/arm - 2 x 15
-Seated Leg Press - 130 lbs - 2 x 15
-Seated Calf Press- 130 lbs - 2 x 15
-Horse Stance Stretch - 1 min, 2x

Notes:
-Fitbit results from today: 133 calories, avg heart rate of 100 BPM, max heart rate of 134 BPM
-Need to go up in weight on leg press
-Trying to remember The Formula for weights/reps when trying to tone muscles for strength and endurance as opposed to size. Was it 70% max weight for 12 -1 5 reps? I dunno...have to check.
-If that's correct, I need to come up in weight on the chest and back stuff...

 

Gymkata

Still playing hookie from Fu while my hip heals up. But I stopped by ye olde gymme to tell those muscles who's boss (spoiler alert...it's not me).

-Bench Press - 135 lbs - 2 x 15
-Seated Row - 130 lbs - 2 x 15
-Preacher Curl (machine) - 50 lbs - 2 x 15
-Tricep Extension (machine) - 50 lbs - 2 x15
-Leg Curl - 60 lbs - 2 x 15
-Leg Extension - 60 lbs - 2 x 15
-Heavy Bag - 2 mins (was kicked out by the Zumba class...)

Notes:
-Fitbit results from today: 164 calories, avg heart rate of 102 BPM, max heart rate of 151 BPM

 

Gym Foolery

-Jump Rope - 1 min
-Heavy Bag - 3 min - punch combos
-Jump Rope - 30 sec
-Heavy Bag - 3 min -punch/kick combos
-Jump Rope - 30 sec
-Heavy Bag - 2 min - punch/kick/footwork combos
-Seated Chest Press (plates) - 110 lbs - 2 x 15
-Seated Lat Pull Down (machine) - 120 lbs - 2 x 15
-Dumb Bell Curl Press - 20 lbs/arm - 2 x 15
-Seated Leg Press (machine) - 135 lbs - 2 x 15

Notes:
- Forgot to bring my Fitbit.
-Okay...did the research. For strength and endurance training the weight should be around 70% of one's One Rep Max.
-So...

• Bench and most chest exercises should be around 120 lbs -125 lbs
• Lat pull downs should be 120 lbs
• Curls should be around 22.5 lbs per arm
• Tricep press down should be around 112 lbs

-Rests should be between 30 - 45 seconds. When the set gets easy, either reduce the rest or raise the weights.
-Let's see how this goes...

 

Kung Fu Time!

Nice to be back after a week's break. And for a change, we did a lot of technique today.

Here's what went down:

-High Heel Kick
-Inside Crescent Kick
-Outside Crescent Kick
-Inside Crescent Kick, Spinning Inside Crescent Kick
-Spinning Outside Crescent Kick, Jump Spinning Outside Crescent Kick
-Back Fist, Steal Step Side Kick
-Back Fist, Steal Step Side Kick, Reverse Punch, Spinning Heel Kick
-Four Kicks
-Cyclonic Kick
-Butterfly Kick
-Back Fist, Reverse Punch, Scraping Punch
-Back Fist, Scraping Punch, Spinning Back Fist
-Back Fist, Scraping Punch, Spinning Back Fist, Front Sweep
-Lunging Stretch
-Straddle Split
-Hurdler Stretch
-Straddle Split
-Palm Push Ups - 10
-Knuckle Push Ups - 10
-Tricep Push Ups -10
-Spider-Man Push Ups - 10
-Backwards Push Ups - 20
-Back Bend Push Ups - 10
-Sit Up Punches - 30
-Back Extensions - 40
-Classical Back Fist, Upswing
-Classical Back Fist, Scraping Punch
-Roundhouse Punch, Roundhouse Punch, Spinning Back Fist, Back Fist
-Step Out Ridge Hand, Roundhouse Kick
-Pad Drill - 10 hits in one second
-Forms:

• Chong Keun
• Staff

Notes:
-Fitbit results from today: 335 calories, avg heart rate of 107 BPM, max heart rate of 134 BPM
-Classical Back Fist is at forty-five degrees and comes over the top. With the traditional back fist, one points the elbow and flicks the arm out horizontally.
-Sifu was worn out from teaching the earlier kids class, so Sijay Jackie and Sihing Mike ran the class. Hence tonight's eclectic lesson plan. Still, the variety was refreshing!

 

Gymboree

Had to get my heavy bag workout in quickly before the Samba Class came in. So that set the tone for the whole workout. Only took a 30 second break between sets for everything.

-Jump Rope - 45 sec
-Heavy Bag - 2 min - Punch combos
-Jump Rope - 30 sec
-Heavy Bag- 2 min -Punch/footwork combos
-Jump Rope - 30 sec
-Heavy Bag - 2 min - Punch/footwork combos
-Seated Chest Press - 110 lbs - 2 x 15
-Seated Row - 120 lbs - 2 x 15
-Tricep Rope Pull Down - 115 lbs - 2 x 15
-Bicep Rope Curls - 50 lbs - 2 x 15
-Horse Stance Squats - 2 x 15
-Calf Raises - 2 x 15
-Straddle Splits - 2/side
-Standing Splits

Notes:
-Fitbit results from today: 200 calories, avg heart rate of 106 BPM, max heart rate of 140 BPM.
-No break between jumping rope and heavy bag. Continuous activity.
-Backed off the weight on the chest press since I did all those push ups yesterday. Probably could have done 120 lbs, though

 

Kung Fu Sparring Time!

Decent class tonight, though I didn't do as well as I'd have liked.

But I went in tonight with the mindset of an observer...looking to catalog strengths and areas of improvement. So first, I took a mental note of the specific areas that stood out with tonight's performance:

Positives
-Used some sidekicks
-Tried some new things (sidekicks with both legs, switched stances)
-Good blocking
-Good movement
-Didn't get gassed out

Negatives
-Still cover up and flinch when rushed (this is a big issue!!)
-Favored right leg forward stance too much
-Not enough combos
-Too much repetition
-Not committing to the strikes

This lead me to cataloging general strengths and weaknesses I've noticed over time:

Strengths:
-Good reflexes - Seem to be able to react quickly to my opponent's moves
-Fast hands - Punches and block are fairly quick and effective
-High endurance - I don't get gassed out as badly as I used to
-Good defensive footwork - Fairly good at "getting out of the way"

Weaknesses:
-Limited technique - tend to use a limited variety of kicks, rely to much on right hand jabs
-Linear retreats - Tendency to move linearly forward and backwards instead of at angles or circles
-Ineffective combos - Too slow or not the right combination of strikes...or not properly closing the distance
-Minimal use of feints and fakes
-Tense/freeze up around more advanced fighters

While the only way to improve sparring is to spar more (which is a challenge when we only spar once a week), I think there are some things I can do in the meantime to help maximize the strengths while minimizing the weaknesses. Need to tailor my workouts to become a more efficient and effective fighter. So...back to the drawing board on the workouts.

It was a very enlightening class.

Notes:
-Fitbit results from today: 373 calories, avg heart rate of 116 BPM, max heart rate of 152 BPM.

Sifu Wisdom: "I can't give to a book that will help you be a better fighter. The only way you will improve is to come to class. The only way to get better at sparring is to get hit!" (he was lecturing the kid's class)

 

Gym Time!

-Jump Rope - 1 min
-Heavy Bag - 1-2-3 combos - 2 min
-Jump Rope - 30 sec
-Heavy Bag - 2 min
-Jump Rope - 30 sec
-Heavy Bag - 2 min
-Jump Rope - 30 sec
-Heavy Bag - 3 min
-Plyo Push Ups - 3 x 10
-Plyo Inverted Rows - 3 x 10
-Tricep Dips - 3 x 10
-Roman Chair Knee Raises - 3 x 10
-High Heel Kick - 10/side
-Inside Crescent Kick - 8/side
-Standing Split - 3
-Straddle Split - 3/side
-Cobra Stretch

Notes:
-Fitbit results from today: 369 calories, avg heart rate of 110 BPM, max heart rate of 140 BPM
-Goal of this workout is to help build up explosive power, strength and endurance. Would have been better if I had more than 30 minutes. But hey! Gotta make do!
-30 second break between sets.
-No break between heavy bag and jump rope...continuous cycle
-Plyo Inverted Rows - pull up, release grip at the top, catch before lowering.

 

Gym Time!

-Jump Rope - 1 min
-Heavy Bag - 3 hit combos - 3 min
-Jump Rope - 1 min
-Heavy Bag - Punch/kick combos - 3 min
-Jump Rope - 30 sec
-Heavy Bag - Punch/kick combos, movement drills - 2 min
-Seated Chest Press - 110 lbs - 2 x 10, 130 lbs - 10 (see notes)
-Seated Lat Pull Down - 120 lbs - 3 x 10
-Seated Leg Press - 195 lbs - 3 x 10
-Weighted Punches - 7.5 lbs/arm - 10 sets/side

• Jab/cross
• Jab/cross/hook
• Upper cuts

-BOSU Ball Plank - 2 x 1 min

Notes:
-Fitbit results from today: 253 calories, avg heart rate of 115 BPM, max heart rate of 143 BPM
-All exercises focused on explosive motion and had a 30 second rest between sets
-Initial weight on Chest Press was too low so I raised it on the last set.
-BOSU Ball Plank - Feet elevated on BOSU ball, arms on mat (saw Frank Grillo do this. Working my way up to 2 - 3 minute reps).

 

Kung Fu II Time!

Think I'm going to take a break from cataloging every single drill we do...at least for a little while.

Instead I'm just going to mark the areas I've improved and call out areas that need work;

Getting Better:
-One legged squats - Can get down almost all the way. Horse stance squats are helping a lot!
-Inside crescent kicks are higher and straighter
-Endurance is much higher. Almost ran over one of the young 'uns when we were doing our moves down the line. I credit this to jumping rope and a more aerobic oriented workout
-Jumping kicks are higher and cover more distance

Needs Work:
-Cyclonic Kick is teeerrrrrrrible!
-Rotate at the waist more on Mijhong Step punches.
-Pay attention more when doing Tong Keun. I've forgotten many of the moves.

Notes:
-Fitbit results from today: 283 calories, avg heart rate of 93 BPM, max heart rate of 136 BPM

 

Kung Fu Sparring Time!

Kind of a disappointing class tonight. It was all young 'uns...and the tall fast flexible dude (whom I shall call "TFF").

So sparring the young 'uns, it was more just me coaching them (even though a couple of them out rank me).

Sparring TFF was fun. Except for that he's really competitive. So if I start getting shots in, he cranks things up to eleven and starts going hard. In fact, he even got scolded by Sifu for not having good control.

Getting Better:
-Footwork and distance judgment - Was able to get out of TFF's way during many of his charges
-Variation - Started using the 1-2-3 combos I'd been practicing on the heavy bag
-Side kicks - It freaks out my classmates when I use them, since not used to seeing that move from me.
-Speed
-Endurance

Needs Work:
-A little flinching
-Still getting sensory overload. Got backed into a corner by TFF and covered up instead of getting out
-Sifu pointed out that I lock my knees up when I'm tense. This kills my mobility, so that's a good thing to keep in mind.
-Sifu also said my techniques are short and I'm pulling my punches.

This last critique bothered me. He's right, I am pulling my techniques. But then, I just fought three lower skilled teenagers in a row...OF COURSE I'm pulling my punches.

On the way home, I was brooding how none of the usual adults come to class anymore. When I was sparring some of the Upper Belt Adults, I was getting really good. But then I realized even sparring lesser skilled opponents can be educational. I should use those moment to work on things I normally wouldn't be able to when the pressure is on (footwork, new combos, control, etc...)

Notes:
-Fitbit results from today: 401 calories, avg heart rate of 114 BPM, max heart rate of 162 BPM

 

Gym Fu

-Jump Rope - 1 min
-Heavy Bag - hands and feet - 3 min
-Jump Rope - 30 sec
-Heavy Bag -hands and feet/low licks - 3 min
-Jump Rope - 30 sec
-Heavy Bag - hands, feet, footwork - 4 min
-Clapping Push Ups - 3 x 10 (see notes)
-Inverted Rows, Release and Grab - 3 x 10
-Tricep Dips
-Roman Chair Knee Ups - 3 x 10
-Straddle Split - 2
-Standing Split - 2/side
-Cobra

Notes:
-Fitbit results from today: 288 calories, avg heart rate of 113 BPM, max heart rate of 139 BPM
-15 sec rest between 1st & 2nd set, 30 sec rest between 2nd & 3rd sets
-May need to add an extra set or increase reps

 

Kung Fu II Time!

Good class tonight. Seems Sifu held a special "Invitation Only" rank test last weekend! He was really impressed by the people who tested and how crisp their techniques were.

So he drilled us on some individual move sets from the advanced forms. This way, we were able to work on things like snapping the punches, full extension on the strikes, sinking into our stances, etc...

The change was really enjoyable.

Getting Better:
-Basic kicks (high heel, inside crescent, etc...) are getting higher and cleaner
-Snapping punches is not a problem for me!
-Low stance is getting better (and lower)
-Strikes and move sets are more fluid and less rigid

Needs Work:
-Cyclonic kick is still terrible
-Struggle learning new moves. THIS is what really sucks about being 50. The brain's neuroplasticity gets more rigid and forming new neural pathways becomes harder. Hence the whole "old dog, new tricks" thing...
-Attention wandering. Reflecting on the previous move and how to improve instead of watching Sifu demonstrate the next drill. Could be what's contributing to the above issue...

Notes:
-Fitbit results from today: 301 calories, avg heart rate of 102 BPM, max heart rate of 141 BPM
-This class was...different. Felt like we were actually learning and practicing rather than just going through the motions. Plus...more grown ups were here tonight!

 

Gym Fu

-Heavy bag

• Continuous jab (warm up) - 1 min
• Punch combos (some kicks) - 5 min
• Rest - 1 min
• Punch combos w/movement drills - 5 min

-Seated chest press - 130 lbs - 3 x 10
-Seated rows - 110 lbs - 3 x 10
-Preacher curls - 60 lbs - 3 x 10
-Medicine ball Iron Shirt - 30 sec x 2
-BOSU Ball plank - 1 min x 2
-Horse Stance squats 3 x 10 (2 sec hold each rep)

Notes:
-Fitbit results from today: 222 calories, avg heart rate of 101 BPM, max heart rate of 144 BPM
-30 sec rest between each set
-On weights: focused on "explosive" power.
-On heavy bag: focused on extending the punches...full reach and waistline rotation