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!

    Warm Up and Technique
    -One Foot Stance - 5/side
    -Searching the Sea - 5/side
    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Jumping High Heel Kick
    -Jumping Inside Crescent Kick
    -Jumping Outside Crescent Kick
    -Inside Crescent, Jump, Spinning Inside Crescent Kick
    -Cyclonic Kick

    Pad Drills
    -Horse Stance Four Punches
    -Block, Punch, Punch
    -Panther Fist Strike
    -Upper Cuts
    -Downward Strike

    Forms
    -Sam Lei Keun (Class)
    -Staff (Blue Belts)

    Notes:
    -Fitbit results from today: 340 calories, avg heart rate of 106 BPM, max heart rate of 138 BPM
     
  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Training Time!

    Practice the Blue-Purple Belt Test requirements.

    Warm Up
    -High Heel Kick - 10/side
    -Inside Crescent Kick - 10/side
    -Outside Crescent Kick - 10/side
    -Side Kick Drill (against the wall) 10/side

    Techniques (3/side)
    -Running Step Back Fist
    -Running Step Reverse Punch
    -Running Step Ridge Hand
    -Running Step Rear Back Fist
    -Inside Crescent Kick, Jump Spinning Inside Crescent Kick
    -Steal Step Side Kick, Jump Side Kick
    -Side Kick, Hook Kick, Ax Kick

    Forms
    -Staff
    -Sam Lei Keun

    Notes:
    -Fitbit results from today: 233 calories, avg heart rate of 106 BPM, max heart rate of 130 BPM
    -Broke the spinning jump kicks down into segments and found that, when I slow down, I can get some decent height on my jump AND in my kick
    -For the first time, I was able to take advantage of the momentum and really launch myself in the air. After that, it's just a matter of sticking out the leg and allowing physics to take over. Felt like I made some progress!
    -Did both forms at medium speed with a focus on deep stances and snapping the strikes. Seems to be shaping up.
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Warm Up
    -High Heel Kick - 10/side
    -Side Knee - 10/side
    -Side Kick - 10/side
    -Inside Crescent/Outside Crescent Kick - 10/side

    Pad Drills
    -Outside Crescent Kick - 5/side
    -Horse Stance Punch - 5/side
    -Bow Stance Reverse Punch - 5/side
    -Cutting Roundhouse (Muay Thai Kick) - 5/side
    -Cutting Roundhouse, Low Footsweep - 5/side
    -Hook, Hook, Steal Step Hook, Spinning Back Fist - 5/side

    -100 Push Ups (because why not?)

    Forms
    -Sam Lei Keun
    -Staff

    Notes:
    -Fitbit results from today: 358 calories, avg heart rate of 106 BPM, max heart rate of 130 BPM
    -Cutting roundhouse goes straight through from the hip instead of being chambered at the knee
    -After the drills, I started doing some Muay Thai kicks on the bag and felt my hips getting looser. It seemed to contribute over all to the height and power of my other kicks. So...I need to do that more!
     
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Fun class. Sifu was out of town so Sihing Mike ran the session tonight. I like it when he does, because he's around my age...so he builds it up gradually. He also really breaks down the techniques and loves explaining the theory and reasons behind them.

    Anyway, we warmed up with our usual kicking stuff. Then we moved on to some combo drills.

    After that, we partnered up and did some Attacker/Defender drills. Started off with just hands for both and gradually added elements until we were fully free sparring. The build up helped because by the time we got to Free Sparring, I was tired enough to be relaxed (if that makes sense).

    As usual, I was paired up with all the Upper Belts. But I didn't mind. Gave me a chance to step my game up.

    This time, I was fighting more strategically. Instead of just charging in, I was using more feints and fakes...varying up the height of my punches...throwing in kicks, etc...

    Scored some legitimate hits on my opponents that I truly feel I earned.

    Notes:
    -Fitbit results from today: 460 calories, avg heart rate of 106 BPM, max heart rate of 130 BPM
    -Warmed up with some Muay Thai kicks this afternoon before heading to class, so my legs felt good and loose. Kicks are feeling more natural, but I'm still sticking with leg kicks for now, because it really freaks Kung Fu people out.
    -The older guys can handle it, but the younger kids are so used to throwing side kicks to the face, they don't know what to do when their legs are being assaulted (man, I could really use The Devil emoji right about here...)
     
  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Huh. Guess I forgot to log my activities from yesterday. So this'll be a Double Whammy Day.

    Yesterday: Gym Time!

    The Big Boss was in town last week (no...not Bruce Lee), so some late hours caused me to upend my fitness routine. This was my first time back since the unintended hiatus. Here's how it went down;

    -Inverted Rows - 4 x 10
    -BOSU Ball Push Ups - 4 x 10
    -Weighted Rope Cable Curls (50 lbs) - 4 x 10
    -Weighted Rope Cable Tricep Extensions (50 lbs) - 4 x 10
    -Weighted Punches (7.5 lbs/hand)
    • Kung Fu Punches - 2 x 20
    • Jab, Cross - 20
    • Jab, Cross, Hook - 20
    -Stranding Splits
    -Side Kick Balance Stretch - 8/side

    Notes:
    -Fitbit results from today: 156 calories, avg heart rate of 98 BPM, max heart rate of 123 BPM




    Today: Kung Fu Time!
    -One Foot Stance - 5/side
    -Searching the Sea to Scorpion Kick - 5/side
    -Side Kick Balance Stretch - 5/side
    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Knuckle Push Ups - 10
    -Outside Crescent Kick, Jumping Inside Crescent Kick
    -Tricep Push Ups - 10
    -Rear Roundhouse Kick, Jumping Spinning Rear Roundhouse Kick, Jumping Spinning Rear Roundhouse Kick
    -Cyclonic Kick
    -Block Down, Upswing, Upper Cut
    -Block Up, Hammer Fist, Hammer Fist
    -Block Down, Upswing, Upper Cut, Block Up, Hammer Fist, Hammer Fist
    -Back Fist, Step, Four Back Fist, Drop Down Low Stance, Chop
    -Horse Stance Punch, Block, Running Bow Stance Punch High, Running Bow Stance Punch Low
    -Sit-Up Punches - 30
    -Back Extensions - 40
    -Forms: Staff

    Notes:
    -Fitbit results from today: 427 calories, avg heart rate of 107 BPM, max heart rate of 147 BPM
    -Warmed up with some Muay Thai kicks on the water-based bag. Scare the heck out of some kids in the class, but it sure loosened my legs up!
    -Threw a text book side-kick during the balance stretches. It was about hip height, but it's an improvement
     
    axelb likes this.
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Time!

    30 minutes on the heavy bag and it was glorious!

    Warmed up with a minute of jumping rope, then a couple of four minute rounds of hands with a thirty seconds of jump rope in between. Threw in some Muay Thai kicks (forgot how good I used to be at those), along with some push kicks. Finally, I went full blow and worked in elbows and knee strikes. After that, I just went free until time was up.

    Notes
    -Fitbit results from today: 263 calories, avg heart rate of 115 BPM, max heart rate of 137 BPM
    -Tried translate some of the moves from the Forms into an actual fighting combo (particularly back fist, scraping punch and upswings from Chong Kuen). They were surprisingly effective.
     
    axelb likes this.
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    The super flexible Sijay Brenda led our warm up tonight. It was hands down, the best leg warm up I've ever had! I swear my flexibility has increased to near Van Damme levels!

    Warm Up
    -One Foot Stance - 10/side
    -Low Stance Stretch - 10/side
    -Low Stance to Bow Stance Stretch - 10/side
    -Horse Stance Stretch - 5
    -Standing Splits - 5
    -Straddle Splits - 5/side
    -Seated Toe Touch - 3/side
    -Diamond Stretch - 3
    -Standing Splits - 5
    -Straddle Splits - 5/side
    -Seated Toe Touch - 3/side
    -Diamond Stretch - 3
    -Horse Stance - 2 min
    -Standing Splits - 5
    -Straddle Splits - 5/side
    -Seated Toe Touch - 3/side
    -Diamond Stretch - 3
    -Standing Splits - 5
    -Straddle Splits - 5/side
    -Seated Toe Touch - 3/side
    -Diamond Stretch - 3
    -Horse Stance - 2 min

    Technique
    -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
    -Front Slap Kick
    -Jumping Front Slap Kick
    -Side Kick, Spinning Side Kick
    -Roundhouse Kick, Spinning Heel Kick
    -Cyclonic Kick
    -Mizhou Running Punch Kick

    Forms:
    -First three moves of a new form whose name I neglected to get

    Notes
    -Fitbit results from today: 344 calories, avg heart rate of 99 BPM, max heart rate of 127 BPM
    -It's amazing how much better my kicks are without that chronic pain in my left hip (and class is a lot more fun, too!)
     
    axelb likes this.
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Wow. Tonight was a disaster! Got my butt kicked by just about everyone in the class!

    Haven't done this badly in a long time.

    I found myself flinching and retreating a lot...wasn't able to set up combos and fell for the same moves every time. Not sure what happened. Guess it was just an off night.

    My plan was to focus on fighting smarter, cleaner and use the more of the techniques. But second each round began, I just started around.

    One kid asked me to fight him "muay thai style". He's really tall and has a long reach, so he's trying not to depend on that too much. So I gave him a bunch of leg kicks, covered up, took his kicks and went inside. Tagged him in the face a bunch of times. Ironically, I did the best while doing that.

    Oh well. Live and learn, I s'pose.

    Notes:
    -Fitbit results from today: 630 calories, avg heart rate of 129 BPM, max heart rate of 160 BPM
     
    Nachi likes this.
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Nice, slow class tonight with plenty of focus on getting technique right. I rather enjoyed the change of pace.

    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Inside Crescent, Jump Spinning Inside Crescent kick
    -Outside Crescent, Jump Spinning Outside Crescent kick
    -Cyclonic Kick
    -Butterfly Kick
    -Horse Stance to Bow Stance Punch
    -Bow Stance, Low Stance Jump, Punch
    -Bow Stance, Block, Punch, Low Stance, Jump Punch, Rear Sweep
    -Back Fist, Jump Spinning Back Fist, Scraping Punch, Forward Sweep
    -Rear Block, Running Back Fist
    -Front Block, Running Rear Back Fist
    -Rear Back Fist, Front Ridge Hand
    -Front Back Fist, Front Ridge Hand, Rear Back Fist
    -Front Back Fist, Front Ridge Hand, Rear Back Fist, Straight Punch
    -Front Back Fist, Front Ridge Hand, Rear Back Fist, Step, Straight Punch
    -Front Block, Rear Back Fist, Running Straight Punch
    -Sam Lei Keun (as a class)

    Notes:
    -Fitbit results from today: 270 calories, avg heart rate of 96 BPM, max heart rate of 122 BPM
    -Spent a LOT of time on the running punches. They seem kind of intuitive, but there's a lot to think about to get them right. And the more you think about it...the harder it becomes!
     
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Yesterday: Gym Tyme!

    -Pull Ups - 3 x 10
    -BOSU Ball Push Ups - 3 x 10
    -Weighted Punches (7.5 lbs)
    • Kung Fu Punches - 20
    • Jab, Cross - 20
    • Jab, Cross, Hook - 20
    -Heavy Bag - 15 mins

    Notes:

    -Fitbit results from today: 243 calories, avg heart rate of 111 BPM, max heart rate of 136 BPM
    -Worked on footwork drills with the bag. I'd give it a shove with my foot and get it swinging back and forth and practice side stepping.
    -After I got warmed up, I'd maneuver around it while throwing hits and kicks. Let's see if that helps tomorrow...


    Today: Kung Fu II Time!

    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Inside Crescent, Jump Spinning Inside Crescent kick
    -Outside Crescent, Jump Spinning Outside Crescent kick
    -Back Fist, Reverse Punch, Rear Leg Roundhouse, Spinning Same Leg Roundhouse
    -Back Fist, Back Fist, Reverse Punch, Roundhouse, Ax Kick, Roundhouse Kick (same leg)
    -Back Fist, Reverse Punch, Steal Step, Side Kick, Jumping Side Kick
    -Back Fist, Reverse Punch, Roundhouse Kick, Jumping Roundhouse Kick
    -Back Fist, Reverse Punch, Steal Step Side Kick, Two-foot Take off Jump Spinning Side Kick
    -Rear Block, Running Back Fist
    -Front Block, Running Rear Back Fist
    -Front Block Rear Back Fist, Front Ridge Hand
    -Back Fist, Back Fist, Running Reverse Punch
    -Back Fist, Back Fist, Running Rear Back Fist
    -Sit Up Punches - 50
    -Back Extensions - 50
    -Forms: Staff

    Notes:
    -Fitbit results from today: 436 calories, avg heart rate of 111 BPM, max heart rate of 152 BPM
    -Sifu was not happy with our waistline rotations for the running steps. Said we needed to work on our core. Hence the 50 sit ups!
    -Sifu Quote of the Night: "Kung Fu is never stiff...always loose."
     
    axelb likes this.
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Sifu was out tonight, so Sihing Mike ran the class. And for a change, I ran the warm up!

    I had us do the usual kicking drills up and down the line. Then we did some straight punch drills moving backwards and forward to coordinate the steps. After that, Sihing Mike had us do some really advanced stretching. And I have to say, my legs have never felt better.

    We paired off and did some attack/evade and attack/counter drills. Unfortunately, we lost track of time and only had time for a couple of one minute rounds of free sparring. But it was fun.

    Tried to focus on my footwork (side stepping instead of retreating). Also tried to fight more economically. I was just starting to get my momentum when the class ended.

    Still...a good class for a variety of reasons.

    Notes:
    -Fitbit results from today: 536 calories, avg heart rate of 111 BPM, max heart rate of 152 BPM
    -Typically, we build up to full sparring. Starting with drills, then hands only, then hands and feet. So I'm good an relaxed by the time we start. If we go into free sparring cold, I'm usually a bit twitchy until I'm tired enough to relax.
    -Need to figure out how to start off relaxed.
    -Or maybe I'm just overthinking it.
     
  12. Travess

    Travess The Welsh MAPper Supporter

    This is pretty much my prefered entry to sparring too, and the only real way I can combat any overt tension on my part.

    So...
    ...if you ever figure this out, I for one would appreciate any insight! :D
    This is a universal one for me, but definitely more prevalent with sparring.

    Travess
     
    InkyTommy likes this.
  13. InkyTommy

    InkyTommy Unique Like Everyone Else

    I'm contemplating possibly doing a few minutes of jump rope before class starts. This should get my heart rate up AND tire me out a bit.

    I dunno...I'll let you know if this works. :D
     
    Travess likes this.
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Tyme

    Got a cool book on Body Weight training over the weekend. Of course, I completely forgot to consult it before going to the gym. So...it was a pretty typical workout today.

    -Inverted Rows - 4 x 10
    -Push Ups - 4 x 10
    -Weighted Punches (7.5 lbs/hand)
    • Kung Fu Punches - 40
    • Jab/Cross - 2 x 10 per side
    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Cross-the-Front Kicks
    -Behind-the-Shoulder Kicks
    -Standing Calf Raises - 4 x 10

    Notes:
    -Fitbit results from today: 214 calories, avg heart rate of 105 BPM, max heart rate of 157 BPM
    -Did the walking kicks down the length of the gym. Got a lot of funny looks :rolleyes:
     
  15. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Jumping High Heel Kick
    -Jumping Inside 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
    -Butterfly Kick
    -Horse Stance, Bow Stance Punch - 10/side
    -Horse Stance, Punch, Kick, Punch - 10/side
    -Back Fist, Scraping Punch, Back Fist, Scraping Punch - 10/side
    -Running Punches - Front Back Fist
    -Running Punches - Front Ridge Hand
    -Running Punches - Rear Back Fist
    -Sit Up Punches - 50
    -Back Extensions - 50
    -Forms: Staff and San Lei Keun

    Notes:
    -Fitbit results from today: 458 calories, avg heart rate of 108 BPM, max heart rate of 143 BPM
    -In my head, I have the Cyclonic Kick and Four Kicks down. In real life...not so much.
    -Just need to break them down to their component moves and practice until I'm comfortable.
     
  16. InkyTommy

    InkyTommy Unique Like Everyone Else

    Forgot to log my time yesterday and today. Here's how it went down:

    Yesterday: Kung Fu Belt Test Practice Time!

    Worked on stuff for the upcoming Blue-Purple Rank Test.

    -High Heel Kick - 10/side
    -Inside Crescent Kick - 10/side
    -Outside Crescent Kick - 10/side
    -Side Kicks - 10/side
    -Running Punches - Front Back Fist - 4/side
    -Running Punches - Front Ridge Hand - 4/side
    -Running Punches - Rear Back Fist - 4/side
    -Forms: San Lei Keun
    -Forms: Staff

    Notes:
    -Fitbit results from today:283 calories, avg heart rate of 116 BPM, max heart rate of 131 BPM
    -Ran through the forms twice...once slow and once regular speed.
    -Staff look good. Focused on keeping the stances low, the staff close to the body and snapping the weapon during strikes
    -Spent some time on San Lei Keun breaking down the Four Kicks and Cyclonic Kick. Actually pulled of a couple of good ones. So...practice! Practice! Practice!


    Today: Gym Tyme!

    Had to miss Kung Fu Class tonight because of a business meeting. So I went to the gym instead.

    -BOSU Ball Push Ups - 2 x 20
    -BOSU Ball Sprawl Push Ups - 2 x 20
    -Pull Ups - 2 x 20
    -Close Grip Chin Ups - 2 x 20
    -Kung Fu Weighted Punches (7.5 lbs/hand) - 2 x 20
    -Weight Punches...Jab, Cross (7.5 lbs/hand) -2 x 20
    -Squats - 2 x 20
    -Jump Squats - 2 x 20
    -Straddle Splits - 4
    -Low Stance Stretches - 10
    -Cobra

    Notes:
    -Fitbit results from today:213 calories, avg heart rate of 97 BPM, max heart rate of 1231 BPM
    -Really should consult that book on Bodyweight training I bought last weekend...
     
  17. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Time!

    -Medicine Ball Push Ups (just like it sounds) - 4 x 10
    -Inverted Rows - 4 x 10
    -Moving Weighted Punches (7.5 lbs/arm)
    • Shuffle Forward Jab/Cross - 10/side
    • Stepping Forward Jab/Cross - 10/side
    • Stepping Backwards Jab/Cross - 20/side
    -Cable Rope Tricep Press (60 lbs) - 4 x 10
    -Cable Rope Curls (50 lbs) - 4 x 10

    Notes:
    -Fitbit results from today:175 calories, avg heart rate of 102 BPM, max heart rate of 134 BPM
    -I seem to always strain or pull something when I try to work legs outside of Kung Fu Class. So for awhile, the Gym Stuff will be all upper body and/or bag work.
     
    axelb likes this.
  18. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Nice to get back to business as usual...

    Warm Up and Technique
    -High Heel Kick
    -Inside Crescent Kick
    -Inside/Outside Crescent Kick (same leg)
    -Spinning Outside Crescent Kick, Jump Spinning Outside Crescent Kick
    -Rear Sweep
    -Forward Sweep
    -Horse Stance, Four Punches
    -Horse Stance, Punch, Kick, Punch
    -Horse Stance, Punch, Kick, Jump Kick, Punch
    -Butterfly Kick
    -Mizhou Running Kick
    -Running Double Front Slap Kick (it's harder than it looks!)
    -Sit Up Punches - 25
    -Back Extensions - 35

    Forms:
    -San Lei Keun
    -Staff

    Notes:
    -Fitbit results from today: 416 calories, avg heart rate of 103 BPM, max heart rate of 139 BPM.
    -Sifu broke out the Young 'uns from the adults so he could spent a little more time with us on forms.
    -He broke down each sequence of move with us...explained the martial reasons for them and worked with us on every nuance to make sure we're ready for the rank test (whenever that may be...).
    -Thanks to his coaching, I actually got a decent Cyclonic Kick going! So...progress!
     
  19. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Tyme

    Quick workout. Just hit the essentials

    -BOSU Ball Push Ups - 4 x 10
    -Close Grip Pull Ups - 3 x 10
    -Curl/Press (25 lbs/arm) - 3 x 10
    -Cable Punches (15 lbs/arm) - 4 x 10

    Notes:
    -Fitbit results from today: 139 calories, avg heart rate of 98 BPM, max heart rate of 145 BPM.
     
  20. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Whew! This was a rough one! Everybody was kind of out of it today (and I even forgot my FitBit).

    Plus my hip was hurting again. Sifu gave me some exercises to do on Tuesday to help improve the flexibility and strength. But I guess it was just tight from all that tonight.

    To make matters worse, the warm up was led by Sijay Karen, an ultra flexible Purple Brown Belt who launched us straight into some more advance stuff before I had a chance to get properly warmed up.

    Oh well. Sometimes you're the windshield...sometimes you're the bug.

    -High Heel Kick, Inside Crescent Kick
    -Inside Crescent Kick, Outside Crescent Kick
    -Inside Crescent Kick, Jumping Spinning Inside Crescent Kick
    -Outside Crescent Kick, Jumping Spinning Outside Crescent Kick
    -Four Kicks
    -Lunging Stretch - 3/side
    -Straddle Split - 3x
    -Lunging Stretch
    -Seated Hurdler Stretches
    -Splits, Jump Up, Other side - 12x
    -Four Kicks, Landing in a Split
    -Split, Jump Up
    -Dive Bomb, Kick Through, Kip Up

    -Forms: San Lei Keun
    -Forms: Staff
     

Share This Page