I've decided to post the logs for my own training here so everyone can get a snapshot of my training life. I'm currently in the middle of a cycle focusing on gymnastics-inspired work on the rings, as well as some remedial exercise for poise deficits spotted during my training trip to the US. My right knee is experiencing some issues and I'm awaiting a trip to my specialist to schedule more treatment, so this routine is rather light on lower-body work, but I have discovered light to moderate Girevoy Sport work with the kettlebell is tolerable and have introduced that between sets on the rings as active recovery. Here are the objectives in point form and a few days from the current 100-day cycle.
April-July Training Blueprint
Objectives
1. Gymnastic ring skills and upper-body and core strength
2. Internal martial arts power
3. Structural development and impact delivery for upper-body striking
4. Shoring up poise and movement deficiencies as indicated by movement screening and overall coaching feedback
Core Methodologies
1. Gym ring training
2. Taijiquan – forms and zhuanggong practice
3. Prasara yoga with fist stands; Iron Palm training – arm-swinging and bag-striking
4. GS kettlebell work
5. Specific corrective exercise interventions as indicated by movement screening and prior coaching
Days #27-28 (21-22/05/2011) – Active Recovery
IntuFlow Master routine x 1
Day #29 (23/05/2011) – Push Day
Warmup
Joint mobility – IntuFlow + pushing-specific joint movements
Rings Work
1.) Inverted L-handstand pushups with foot compression against wall, hips @ 90 deg
Reps: 5
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, (5/3, 5/4, 5/5) over 90s
2.) Tuck-Sit Dip Hold
Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, (5/4, 5/3, 5/5) over 90s
3.) Tuck Horizontal Bent-Arm Shoulder Stand Hold
Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, (5/5, 5/3, 5/4) over 90s
4.) Ring Dips
Reps: 5
Sets: 3
Rest: Long-cycle KB C&J @ 16kg, (5/3, 5/5, 5/4) over 90s
5.) Ring Presses
Reps: 7
Sets: 3
Rest: 90s
Cooldown
Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, rabbit pose, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds
Day #30 (24/05/2011) – Active Recovery
Warmup
IntuFlow master routine
Chen Taijiquan
2 forms in mirror-image format
Iron Palm
Tongbei arm-swinging – side-to-side swings, 2 mins
Bag-striking – 50 reps in sets of 35 and 15, both hands, 6 forms per hand
Prasara Yoga
Spider Monkey x 3
Day #31 (25/05/2011) – Pull Day
Warmup
Joint mobility – IntuFlow + pulling-specific joint movements
Rings Work
1.) Tuck-Sit Pullup Hold (hold at ½ pullup)
Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, 3/3 over 90s
2.) Tuck Row Hold (bent arm hold)
Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, 4/4 over 90s
3.) Wide (elbow-to-elbow width) True-grip Ring Pullups
Reps: 6
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, 4/4 over 90s
4.) Straight-leg Ring rows from floor
Reps: 10
Sets: 3
Rest: 90s
Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds
Wednesday, May 25, 2011
21/05/2011 – Bladework: Defence, Disarm and Counter at Speed, Part 1
Last saturday's work was a continuation of the previous week's work. Today was the day for demonstrating how all the exogenous flow-based work people seem to expect breaks down in no time at all against a non-compliant opponent with lethal intent. On top of that, we aimed to build the ability cycle quickly from one combative option to another during blade combat, whether empty hand versus blade or blade-on-blade, so as to improve our access to endogenous flow.
Homework assignment remains the same as last week, with added emphasis on rolling and falling. Some of you are still falling in very dangerous, uncontrolled ways and this is unacceptable as you endanger not only yourselves but your partners also. From now on, I mandate a minimum of 15 minutes of rolling and falling a day, whether all at once or summated together. Please do this so I don't have to make you make up for it in class.
Train hard and I'll see you next week as I will be attending a certification event this weekend.
Objectives
- Revision of bladework basics
- Inoculation to blade combat at near-full speed
Warmup
- IntuFlow basic routine
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
- Finger-flip
Preparatory Partner Drills
- Partner push drill with blade
- Sweater-snag drill with blade
- Partner zombie walk drill with blade – to evasion, gait-shadow and soft takedown
Primary Skill Drills
- Empty hand versus blade – attacks at combat speed; evasion, counter and takedown
- Blade versus blade – combat speed; counterslashes, control to takedown or finisher
Objective-based Sparring
Uke attacks tori with blade. Tori, working from empty hands, attempts to disarm uke and either effect a position of control, apply a finisher having gained weapon possession, or both. Drill continues until tori achieves victory objectives. Round-robin format.
Circle
Homework assignment remains the same as last week, with added emphasis on rolling and falling. Some of you are still falling in very dangerous, uncontrolled ways and this is unacceptable as you endanger not only yourselves but your partners also. From now on, I mandate a minimum of 15 minutes of rolling and falling a day, whether all at once or summated together. Please do this so I don't have to make you make up for it in class.
Train hard and I'll see you next week as I will be attending a certification event this weekend.
Objectives
- Revision of bladework basics
- Inoculation to blade combat at near-full speed
Warmup
- IntuFlow basic routine
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
- Finger-flip
Preparatory Partner Drills
- Partner push drill with blade
- Sweater-snag drill with blade
- Partner zombie walk drill with blade – to evasion, gait-shadow and soft takedown
Primary Skill Drills
- Empty hand versus blade – attacks at combat speed; evasion, counter and takedown
- Blade versus blade – combat speed; counterslashes, control to takedown or finisher
Objective-based Sparring
Uke attacks tori with blade. Tori, working from empty hands, attempts to disarm uke and either effect a position of control, apply a finisher having gained weapon possession, or both. Drill continues until tori achieves victory objectives. Round-robin format.
Circle
Wednesday, May 18, 2011
14/05/2011 – Fundamentals of Bladework Revisited
At long last, I return. I apologise for the dearth of posts in recent weeks as my training trip to the US saw me come down with a virulent and persistent strain of pharyngitis that progressed to pneumonia. Other things in my life have also conspired to keep me from chronicling training as frequently as I should have. I promise I will post much more frequently from now one. Stay tuned for further developments. In the meantime, I bring you last Saturday's training in this post.
This week, we came back to the bladework series. With new people in the class, there is a lot to revise and rediscover. My old bladework fundamentals series is still a good base to build off from, but there is so, so much more to do.
Homework assignments were discussed in class, but I will reiterate them here. For those old-timers who have not kept up with their conditioning - GET BACK ON THE WAGON. You all know what to do by now, so hunker down and do it. Getting a heart attack during round-robin sparring because you're seriously out of shape will not fly from now on.
For the newbies, for now, keep working on your rolling and falling. As you have already noticed, you will fall down a lot during class and if you cannot do so safely, you will curtail a lot of your development. I deliberately do not spend a lot of time touching on this during class time so as to leave you with more time for the partner drills. Also, work on the joint mobility drills we cover in class. These will build the limberness you need to move efficiently, with a minimum of wasted movement.
Specific to today's class, get a blunt steel blade (like a butter knife) and work on the solo knife drills we touched on.
Train hard, and see you all this coming Saturday.
Objectives
- Execution of and defence against sudden attacks with a concealed blade
- Retaining a blade in the face of disarm attempts
- Fighting for possession of a loose blade
Warmup
-Basic rolling and falling; progression for advanced students - targeted rolling to scoop up a loose knife en passant
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
- Retrieving loose blade from forward roll – solo, competitive with partner
Preparatory Partner Drills
- Partner push drill with knife – progress from one-step push to multiple continuous pushes
- Slow standup sparring to reciprocal disarm - progress from one-step to free flow according to comfort
- Plank position possession drill – slow sparring over loose knife
Primary Skill Drills
- Concealed quickdraw ambush – paired partners; uke aims to draw concealed blade and cut/stab tori at will, tori aims to evade attack and disarm uke
- Concealed quickdraw ambush – circle, round-robin
Circle
This week, we came back to the bladework series. With new people in the class, there is a lot to revise and rediscover. My old bladework fundamentals series is still a good base to build off from, but there is so, so much more to do.
Homework assignments were discussed in class, but I will reiterate them here. For those old-timers who have not kept up with their conditioning - GET BACK ON THE WAGON. You all know what to do by now, so hunker down and do it. Getting a heart attack during round-robin sparring because you're seriously out of shape will not fly from now on.
For the newbies, for now, keep working on your rolling and falling. As you have already noticed, you will fall down a lot during class and if you cannot do so safely, you will curtail a lot of your development. I deliberately do not spend a lot of time touching on this during class time so as to leave you with more time for the partner drills. Also, work on the joint mobility drills we cover in class. These will build the limberness you need to move efficiently, with a minimum of wasted movement.
Specific to today's class, get a blunt steel blade (like a butter knife) and work on the solo knife drills we touched on.
Train hard, and see you all this coming Saturday.
Objectives
- Execution of and defence against sudden attacks with a concealed blade
- Retaining a blade in the face of disarm attempts
- Fighting for possession of a loose blade
Warmup
-Basic rolling and falling; progression for advanced students - targeted rolling to scoop up a loose knife en passant
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
- Retrieving loose blade from forward roll – solo, competitive with partner
Preparatory Partner Drills
- Partner push drill with knife – progress from one-step push to multiple continuous pushes
- Slow standup sparring to reciprocal disarm - progress from one-step to free flow according to comfort
- Plank position possession drill – slow sparring over loose knife
Primary Skill Drills
- Concealed quickdraw ambush – paired partners; uke aims to draw concealed blade and cut/stab tori at will, tori aims to evade attack and disarm uke
- Concealed quickdraw ambush – circle, round-robin
Circle
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