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

Training Time!

-Close Grip Pull Ups - 10 x 4
-BOSU Ball Push Ups - 10 x 4
-Standing Squats - 10 x 4
-Weighted Punches (5 lbs/arm) - See notes
-Heavy Bag Training

• Punch Combos
• Side Kicks
• Round House Kick
• Push Kicks
• Free Combos

-Standing Calf Raises (on edge of steps) - 10 x 4
-Standing Splits
-Hurdler Stretches
-Cobra

Notes:
-336 calories burned at an average heart rate of 106 BPM and a maximum of 141 BPM
-Varied the combos on the Weighted Punches. Two sets of 20 Kung Fu punches (from the waist, turning them over at the last minute); two sets of 10 "normal" punches for both orthodox and southpaw stances, respectively.
-Focused on the correct form and speed for the Side Kicks instead of height. Trying to get more comfortable with the mechanics. Once they start feeling more natural, the height will come.

 

Kung Fu II Time!

Sifu's back! But Sihing Mike warmed us up. He must have been in a bad mood because his normally gentle old man warm up was a little more...intense tonight!

-Low Hops/High Hops
-High Heel Kick, Inside Crescent Kick, Outside Crescent Kick
-Bow Stance Stretch
-Lunging Stretch
-Side Kick Stretch (partner drill...see notes)
-Front Kick Stretch (partner drill)
-High Heel Kick, Jumping High Heel Kick
-Inside Crescent, Jumping Inside Crescent Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Jumping Side Kick (broke this down into component movements and spent a lot of time on it)
-Stance Walk
-Forms:

• Sam Lei Keun (the whole class)
• Sam Lei Keun (just the Blue Belts)

Notes:
-361 calories burned at an average heart rate of 105 BPM and a max of 138 BPM
-The Kick Stretch partner drills are pretty simple. One person stands against the wall and extends the kicking leg in the proper position. The partner gradually lifts it to the kicker's limit...and then just slightly higher.
-Sifu spent a little time going over my trouble spots in Sam Lei Keun. They make sense now. Just have to practice to make them pretty.

 

Training Time!

Sort of a mixed bag workout today. Just worked on things that I seemed to be neglecting. Here's how it went down:

-Inverted Rows - 10 x 4
-Tricep Dips - 10 x 4
-Iron Shirt - 45 sec, 35 sec, 30 sec (not a good idea after Tricep Dips)
-Precision Jumps (5.5 ft) - 10 x 2
-Curl Press (25 lbs/arm) 10 x 3
-Standing Splits - 3
-Cobra

-Notes:
-198 calories burned at an average heart rate of 101 BPM and a max of 134 BPM.

 

Kung Fu II Time!

-One Foot Stance - 5/side
-Searching the Sea - 5/side
-Searching the Sea to Butterfly Kick - 5/side
-Horse Stance Stretch - 5
-Bow Stance Punches - 10/side
-Side Kick Extensions - 8/side
-High Heel Kick
-High Heel Kick, Jumping High Heel Kick
-Inside Crescent Kick
-Inside Crescent Kick, Jumping Inside Crescent Kick
-Outside Crescent Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Outside Crescent Kick, Jumping Roundhouse Kick
-Block, palm, palm, Scraping Punch, Back Fist
-Block, Flower Hand, Eagle Claw Grab, Punch
-Block Down, Back Fist, Eagle Claw Grab, Bow Stance Punch, Hook, Punch
-Forms - Sam Lei Keun (Blue Belts Only)

Notes:
-418 calories shed at an average heart rate of 99 BPM and a maximum of 146 BPM
-The last three moves were part of different forms. The first one was from Taijin Keun. The last two were from two I haven't learned yet. Sifu was showing us the practical applications of those moves.
-So you can bet we're all going to try them out at sparring class tomorrow (at least I am!)

 

Kung Fu Sparring Time!

Good class. The focus was on using blocks as strikes or blocking/striking at the same time. This is very much a hallmark of our style.

We did some standard warm up drills (the usual kicking and stretching), then moved on to some punch/kick combos.

After that, we some two-person drills concentrating on throwing blocks and strike at the same time. The goal was to develop a habit of thinking "block-strike" instead of "block...then strike". It was...tougher than it sounds.

During free sparring, I was able to put some of the drills into practice for awhile. Unfortunately, I reverted back to my old bad habits under pressure.

I did okay tonight. Was able to break through the guard of some upper belts and land some legitimate hits. Been working on my feints and fakes as well as varying up the level of my punches. I'm also getting quicker and building up a stronger defense. Fewer hits get through.

Sihing Kirby encouraged me to play to my strengths, so I've tried combining Muay Thai strategies with Kung Fu footwork. This replies on a lot of leg kicks and close in punches with the deceptive movements of our style. This...actually works. Just need to develop it some more...

Notes:
-471 calories burned with an average heart rate of 119 BPM and a max of 152 BPM (pretty sure that was my last round with Sihing Kirby)
-My kicks feel leaden and unnatural. This tells me I don't do them enough. So my plan is to practice 10 kicks per leg a day. They don't have to be particular powerful, just enough to get used to the motion.
-Figure I'll practice side kick, front roundhouse and push kick. In my Muay Thai days, I was The Push Kick King, no reason I can't get back there

 

Forgot to log my activities from yesterday's Training Time!

-Jump rope - 1 min
-Heavy bag work (straight punch combos) - 3 min
-Jump rope - 1 min
-Heavy bag work (jab/cross/hook, jab/cross/ridge hand combos) - 3 min
-Ten Kicks

• Sidekick
• Front Roundhouse kick
• Front Push kick

-Free combos - 3 min
-Jump rope (cool down) - 1 min
-Elevated push ups - 3 x 10
-Nautilus lat pull down (140 lbs) - 3 x 10
-Cable tricep press (60 lbs) - 4 x 10
-Cable bar curls (50 lbs) - 4 x 10
-Horse Stance Squats - 3 x 10


And today it was Kung Fu II Time!

-One Foot Stance - 10/side
-Searching the Sea/Back Kicks - 10/side
-Jump into Horse Stance Squats - 10
-Jump to Bow Stance, six punches - 10/side
-Jump to Bow Stance, punch, Front Slap Kick, punch - 10/side
-Jump to Bow Stance, punch, Front Heel Kick, punch - 10/side
-High Heel Kick
-High Heel Kick, Jumping High Heel Kick
-Inside Crescent Kick
-Inside Crescent Kick, Jumping Inside Crescent Kick
-Outside Crescent Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Running Back Fist
-Running Back Fist, Straight Punch
-Running Rear Back, Straight Punch
-Forms: Sam Lei Keun (whole class)
-Forms: Staff (Blue Belts)

Notes:
-Fitbit results from yesterday: 335 calories, avg heart rate 112 BPM, max heart rate 144 BPM
-Fitbit results from today: 322 calories, avg heart rate 103 BPM, max heart rate 132 BPM
-Felt relaxed today. Movements are getting more fluid and Kung Fu-y
-Left hip was feeling extra stiff tonight. Sifu noticed and gave me some exercises to help with the flexibility (which was my secret plan all along! )

 

Training Time!

We have a Rank Test coming up in two weeks. No word on whether or not Sifu will let us test, but I spent today working on the things I'd need to work on...just in case.

-Leg Swings - 10/side
-High Heel Kick - 10/side
-Forms: Staff - Ran through it twice at half speed with a focus on solid stances and power in the strikes
-Forms: Sam Lei Keun - Ran through it twice with a focus on solid stances, power in the strikes and paid special attention to the jumping kicks
-Four Kicks (see notes)
-Cyclonic Kick (see notes)
-Horse Stance - 5 minutes
-Hip Flexor Stretch

Notes:
-Fitbit results from today: 311 calories, avg heart rate 112 BPM, max heart rate 140 BPM
-Think I figured out the problem with my Four Kicks; it's the jump part. I spent a some extra time just practicing the jumping Inside Crescent Kicks.
-It's on my stiffer, less coordinated side. Once I can get comfortable with that, the spin part should be easy. Actually made a little progress.
-The Cyclonic Kick is a little more challenging but easier to fix. We're always told to keep our spine straight when kicking. HOWEVER, with this kick, one must lean back to get the height. It feels a bit counter-intuitive...but it's coming along.
-Horse Stance for the Blue-Purple Belt is 4:00 min, I think. So if I can make it for 5, it should be no problem.

 

Kung Fu II Time!

Classes near Rank Testing Time are a little like Kung Fu Boot camp.

-Horse Stance - 6 min
-High Heel Kick
- Jumping High Heel Kick
-Inside Crescent Kick
- Jumping Inside Crescent Kick
-Outside Crescent Kick
- Jumping Outside Crescent Kick
-Push Kick, Side Kick (same leg)
-Push Kick, Side Kick, Ax Kick, Roundhouse Kick (same leg)
-Side Kick, Spinning Side Kick
-Roundhouse Kick, Spinning Heel Kick
-Side Kick, Hook Kick, Roundhouse Kick
-Running Back Fist
-Running Straight Punch
-Running Rear Back Fist
-Running Rear Straight Punch
-Jumping Inside Crescent Kick
-Jumping Outside Crescent Kick
-Jumping Front Slap Kick
-Jumping Push Kick (which was pretty much a good ol' fashion jumping Muay Thai Switch Kick)
-Running Back Fist, Straight Punch
-Running Rear Back Fist, Straight Punch
-Running Straight Punch, Reverse Punch
-Forms: Sam Lei Keun
-Cool Down

• Push Ups - 10
• Crunches - 20
• Jump Squats - 10
• Knuckle Push Ups - 10
• Crunches - 15
• Jump Squats - 10

Notes:
-Fitbit results from today: 369 calories, avg heart rate 106 BPM, max heart rate 140 BPM
-The moves in Blue Text are the techniques required for the Blue-Purple Belt Test
-The moves in Purple Text are the techniques required for the Purple Belt Test

 

Kung Fu II Time!

Still not sure if Sifu will let me test this weekend for the next rank. But, to paraphrase The Magic Eight Ball "All signs point to 'No'". Either way, he drilled us for the Rank Test anyway. Here's how it went down:

-High Heel Kick
-High Heel Kick, Jumping High Heel Kick
-Inside Crescent Kick
-Inside Crescent Kick, Jumping Inside Crescent Kick
-Outside Crescent Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Back Fist, Back Fist, Side Kick, Spinning Side Kick
-Back Fist, Back Fist, Reverse Punch, Roundhouse Kick, Spinning Side Kick
-Side Kick, Steal Step Side Kick, Jump Side Kick, Jump Spinning Side Kick
-Skipping Side Kick, Hook Kick, Roundhouse Kick, Ax Kick
-Running Back Fist, Straight Punch
-Running Rear Back Fist, Straight Punch
-Running Straight Punch, Reverse Punch
-Horse Stance - 3:45 min
-Knuckle Push Ups - 10
-Wide Palm Push Ups - 10
-Tricep Push Ups - 10
-Spider-Man Push Ups - 10
-Back Bend Push Ups - 20
-Tricep Dips - 20
-Kung Fu Sit Ups - 15
-Crunches - 20
-Side Crunches - 20/side
-Side Kick, Spinning Side Kick
-Roundhouse Kick, Spinning Heel Kick
-Side Kick, Hook Kick, Roundhouse Kick
-Forms: Sam Lei Keun (Blue Belts)
-Forms: Staff

Notes:
-Fitbit results from today: 405 calories, avg heart rate 1046 BPM, max heart rate 133 BPM
-I'm good with about 90% of the testing criteria, but the jumping kicks in Sam Lei Keun are still my nemesis. I can do them, they just look pretty sloppy.
-So if Sifu doesn't want me to test just yet, that will be the reason

 

Training Time!

Ran through the Blue-Purple Belt Rank test on the off chance I test this weekend.

-High Heel Kick - 10/side
-Inside Crescent Kick - 10/side
-Outside Crescent Kick - 10/side
-Side Kick, Spinning Side Kick
-Roundhouse Kick, Spinning Heel Kick
-Side Kick, Hook Kick, Roundhouse Kick
-Running Back Fist
-Running Straight Punch
-Running Rear Back Fist
-Running Rear Straight Punch
-Forms: Sam Lei Keun
-Forms: Staff

Notes:
-Fitbit results from today: 313 calories, avg heart rate 116 BPM, max heart rate 146 BPM
-The only thing I skipped was the 3:45 min Horse Stance. Don't think that'll be a problem unless something crazy happens...
-The jumping kicks in Sam Lei Keun continue to be my nemesis. Perhaps it's best if I don't test...

 

Kung Fu II Time!

-One Foot Stance - 8/side
-Horse Stance Squats - 10
-Low Stance Stretch - 10/side
-High Heel Kick
-Inside Crescent Kick
-Outside Crescent Kick
-High Heel Kick, Jumping High Heel Kick
-Inside Crescent Kick, Jumping Inside Crescent Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Spinning Side Kick, jump Spinning Side Kick
-Heel Thrust Kick, jump same leg Roundhouse Kick
-Inside Crescent Kick, jump Spinning Inside Crescent Kick
-Outside Crescent Kick, jump Spinning Outside Crescent Kick
-Four Kicks
-Back Fist, Straight Punch, Hook, Hook
-Back Fist, Straight Punch, Hook, Side Kick
-Back Fist, Straight Punch, Hook, Side Kick, Spinning Side Kick
-Back Fist, Straight Punch, Hook, Spinning Back Fist, Scraping Punch
-Back Fist, Straight Punch, Hook, Spinning Back Fist, Scraping Punch, Side Kick, Spinning Side Kick
-Pursuing Jumping Side Kick
-Pursuing Jumping Side Kick, jumping Spinning Side Kick
-Heel Thrust Kick, Roundhouse Kick, jumping Spinning Heel Kick
-Sit Up Punches - 25
-Back Extensions - 35
-Forms: Staff (Blue Belts)
-Forms: Sam Lei Keun (Blue Belts)

Notes:
-Fitbit results from today: 416 calories, avg heart rate 111 BPM, max heart rate 146 BPM
-Most of the Blue Belts are on the fence about testing this weekend. Sifu said if we want, he'll watch us go through our requirements tomorrow instead of sparring and let us know what he thinks.
-I think I'll pass on testing for now until I can get my Jump/Spin kicks up to snuff. Every other form from here on out utilizes them. So it's best to get this up to a respectable level.
-To quote the great Dirty Harry "A man's got to know his limitations".

 

Kung Fu Sparring Time!

Good class tonight. Focused on movement, evasion and counters.

Did a little drill Sifu calls "Bull and Matador" where one person (the "bull") attacks and the other (the "matador") can only defend or counter. I notice when we do that before we free spar, I do much better.

Seems it's not just me. Sifu noticed that everyone's fighting improved after that drill. So hopefully, we'll do that every class from now on.

I did okay. No huge mistakes...but nothing to write to the Shaolin Temple about. Still slow and timid with the kicks and tonight I was a little tentative with the hands.

Still, getting faster and landing more legitimate hits on the upper belts and better fighters.

So...progress!

Notes:
-Fitbit results from today: 547 calories, avg heart rate 119 BPM, max heart rate 152 BPM
-Just enough to burn off those pizza slices the Mrs. ordered for dinner!

 

Kung Fu II Time!

-High Heel Kick
-High Heel Kick, Jumping High Heel Kick
-Inside Crescent Kick
-Inside Crescent Kick, Jumping Inside Crescent Kick
-Outside Crescent Kick
-Outside Crescent Kick, Jumping Outside Crescent Kick
-Inside Crescent Kick, Jump Spinning Inside Crescent Kick
-Outside Crescent Kick, Jump Spinning Outside Crescent Kick
-Four Kicks
-Cyclonic Kick
-Back Fist, Back Fist Steal Step Side Kick
-Back Fist, Back Fist, Straight Punch, Side Kick, Jump Roundhouse Kick
-Back Fist, Back Fist, Straight Punch, Roundhouse Kick, Side Kick
-Back Fist, Back Fist, Straight Punch, Side Kick, Spinning Side Kick
-Back Fist, Back Fist, Straight Punch, Roundhouse Kick, Side Kick
-Back Fist, Back Fist, Straight Punch, Side Kick, Hook Kick, Roundhouse Kick
-Bow Stance, Low Roundhouse
-Bow Stance, Low Scoop Kick, Low Side Kick
-Side Kick, Steal Step Side Kick, Jumping Side Kick
-Stance Walk
-Block, Running Step Back Fist
-Block, Running Step Ridge Hand
-Block, Running Rear Back Fist
-Forms: Sam Lei Keun
-Forms: Staff (Blue Belts only)

Notes:
-Fitbit results from today: 332 calories, avg heart rate of 99 BPM, max heart rate of 129 BPM
-Forgot to mention that last week I discovered why I've been having so much trouble with my jump/spin kicks. Turns out I'd been taking off from the wrong leg this whole time!
-Changing that has made a tremendous improvement (go figure!)
-Cyclonic Kick is still a little tricky. But Sifu gave us a couple of tips.

 

Training Time!

Feels like I haven't been to the gym in forever. Here's how the first day back went down:

-Push Ups - 4 x 10
-Pull Ups (palms facing) - 3 x 10
-Horse Stance Squats - 4 x 10
-Weighted Punches (7.5 lbs/hand)

• Jab/Cross - 10/side
• Block/Punch - 10/side
• Jab/Cross/Hook - 10/side

-High Heel Kick - 10/side
-Inside Crescent Kick - 10/side
-Outside Crescent Kick - 10/side

Notes:
-Fitbit results from today: 195 calories, avg heart rate of 109 BPM, max heart rate of 144 BPM

 

Kung Fu II Time!

-One Foot Stance - 5/side
-Back Kick Stretch - 10/side
-Double Back Kick - 10/side
-High Heel Kick, Jumping High Heel Kick - 10/side
-Inside Crescent Kick, Jumping Outside Crescent Kick - 10/side
-Side Kick, Spinning Side Kick - 10/side
-Roundhouse Kick, Spinning Side Kick - 10/side
-Side Kick, Hook Kick, Roundhouse Kick, Ax Kick - 10/side
-Knuckle Push Ups - 10
-Tricep Push Ups - 10
-Spider-Man Push Ups - 10
-Straddle Splits - 3
-Standing Splits - 3/side
-Dive Bomber Push Ups - 10
-Sit Up Punches - 25
-Back Extensions - 35
-Running Back Fist
-Running Ridge Hand
-Running Rear Back Fist, Straight Punch
-Forms: (Blue Belts only)

• Sam Lei Keun
• Staff

Notes:
-Fitbit results from today: 407 calories, avg heart rate of 107 BPM, max heart rate of 147 BPM
-Looks like Sifu is really drilling us Blue Belts for the next Rank Test. Everything in class tonight was straight out of the testing sheet.
-So, hopefully, in a month or two, I can finally move past Blue Belt.
-This level really is where the proverbial rubber meets the road. The moves have to really good crisp and the forms have to be tight.

 

Kung Fu II Time!

Man, I feel like I've missed a ton of classes even though I just missed Friday. Anyway...it was good to be back. Here's how it went down:

Warm Up
-Light jog in a circle around the studio
-Jog backwards
-Cross-step
-High Knee
-High Heel Kick (still moving in a circle)
-Inside Crescent Kick
-Outside Crescent Kick
-Knuckle Push Ups - 10
-Tricep Push Ups - 10
-Wide Palm Push Ups - 10
-Spider-Man Push Ups - 10
-Crunches - 30
-Side Crunches -30/side
-Cobra Stretch
-Back Extensions - 30
-Partner Stretches

• Front Kick Stretch
• Side Kick Stretch

Technique
-Roundhouse Kick, jump, Spinning Roundhouse Kick
-Roundhouse Kick, jump, Spinning Heel Kick
-Side Kick, jump, Spinning Side Kick
-Jump Side Kick, Steal Step Side Kick, Jump spinning Side Kick

Forms:
-Sam Lei Keun (Blue Belts only. Done in sections. Repeating Sections multiple times)

Notes:
-Forgot to bring my Fitbit! Now my exercise tracker thinks I'm a slacker!
-Sijay Karen warmed us up because Sifu had to discipline a few students from the Kid's Class that's just before ours. Hence the unorthodox routine.
-Sifu says my sidekicks are getting better. Feels like I'm doing them correctly. And it helps that my left hip doesn't hurt (knock on particle board), but I'm still not getting the height on them I want.

 

Gym Tyme!

Spent a little time at the gym to work on stuff I'd been neglecting. Here's the drill:

-Heavy Bag Workout - 10 minutes
-Cable Tricep Press (60 lbs) - 4 x 10
-Cable Bicep Curls (50 lbs) - 4 x 10
-Fixed Pull Down Machine (130 lbs) - 4 x 10
-BOSU Ball Push Ups - 3 x 10
-Precision Jumps (6 ft) - 10
-Standing Calf Raises - 3 x 10

Notes:
-Fitbit results from today: 239 calories, avg heart rate of 109 BPM, max heart rate of 137 BPM
-Random combos on the heavy bag. Practiced what I would use during sparring class...mostly punch combs, leg kicks, push kicks and front round house kicks. Side kicks are getting better but I'm not nearly quick enough with them yet.

 

Kung Fu II Time!

Warm Up and Techqinue was led by Sijay Ida...who is a Brown Belt. And is sometimes unaware that the rest of us are not.

Here's how it went down:

Technique:
-High Heel Kick
-High Heel Kick, Jumping High Heel Kick
-Mizhou Run with Inside Crescent Kick, Front Slap Kick, Cyclonic Kick and Punch
-Inside Crescent Kick, Jump, Spinning Outside Crescent Kick
-Inside Crescent Kick, Jump, Spinning Inside Crescent Kick
-Four Kicks
-Low Stance Jumps

Pad Drills
-Horse Stance Four Punches
-Horse Stance Punch, Kick, Punch
-Rear Scraping Punch, Back Fist
-Hook, Spinning Back Fist
-Rear Hook, Front Hook, Spinning Back Fist
-Jab, Jab, Cross

Forms:
-Staff - Blue Belts
-Sam Lei Keun - Blue Belts

Notes:
-Fitbit results from today: 347 calories, avg heart rate of 102 BPM, max heart rate of 138 BPM
-Strange class tonight. Felt out of synch. And for some reason, I had a pain in my left bootie. Made doing the kicks challenging. But I finally got warmed up...right after we stopped doing kicks.

 

Kung Fu Sparring Time!

Good class. Pretty standard stuff tonight.

Didn't do badly, but I didn't do great either. Oddly enough, I sparred better against the Upper Belts than I did the Lower Belts.

Just felt out of synch. This whole week has been like that. So why should tonight be any different?

Still need to work on the mental part of my game (feints, fakes, probing for openings, etc...).

Notes:
-Fitbit results from today: 520 calories, avg heart rate of 122 BPM, max heart rate of 155 BPM

 

Gym Tyme!

-Jump Rope - 30 sec
-Heavy Bag - 1:30 min
-Jump Ropes - 30 sec
-Heavy Bag - 1:30 min
-Jump Rope - 30 sec
-Heavy Bag - 5 min
-Inverted Rows - 4 x 10
-Strength Board Push Ups - 4 x 10
-Curl/Press (25 lbs/arm) - 3 x 10
-Straddle Splits
-Cobra Stretch

Notes:
-Fitbit results from today: 307 calories, avg heart rate of 107 BPM, max heart rate of 140 BPM
-Heavy bag routine consisted of mostly punch combos. Worked in some roundhouse kicks and push kicks in there as well. Also threw in some Muay Thai kicks because why not?
-Trying to get faster with the kicks. It just comes down to practice. Do the movements so the body gets used to them...eventually they'll become reflexive.