Andrew's workout blog [Archive] - Kung Fu Magazine Forums

AndrewS

03-12-2005, 12:59 AM

Worked Thursday am through Friday noon.
Home.
1hr w/ training partner- basics. Stance stuff through poon sao into footwork. A couple more months and he'll be tuned at this rate.
530-730 nap

9pm DE
MB slams 8x10 during Hope's box squats
low bar box squats to 16.5" box with 185+ chains for 8x2 with 45 second rest interval.

Need to do RM 1 testing for low bar squat. Been 4-6 months since last PR. Low bar position feels awkward after all the manta ray and front squats

lunges 3x8 w/ 2 55lb k-bells. Surprisingly difficult. Need to do more unilateral leg work as assist stuiff

speed deadlifts- 8x1 with 285 + chains (40lbs). Need another 40lbs chain. Bar moved way quick.

No time/ energy for anything else today.

Toby,

I know some stuff. Expertise is something far past that.

WP,

variation on crossfit's 'fight gone bad'. See my first post for details. Speed-strength-endurance workout. An absolute puker.

RTB,

I'm still trying to figure this out. It's not just adduction, though that's the name people use for it, and the name that leads people to do something different from what he's saying. He can basically make his leg unliftable or far heavier than I can hold up when he lets me pick it up. It's some combined action between adductors and hamstrings while sitting into the back leg that he uses to break out singles, and, by my guess is an 'always on' thing in his mechanics. Similar to stomping through a single but there's an extra mechanic or two that makes it feel freaky. I think he's using this every time he steps- every step is a kick. He spent 15 minutes during a private lesson trying to pass this on to me- had me try to lift his legs as hard as I could (shoot high doubles and singles)- it was like trying to lift a house. Operative quote 'use your hamstrings'- I intent to go over this with him again as I think it's one of the things which makes him different.

Later,

Andrew

IronFist

03-12-2005, 12:33 PM

Holy ****, you're strong. How much do you weigh?

AndrewS

03-12-2005, 01:39 PM

IF,

250 or so these days. So, in terms of relative strength, I'm not especially strong. I'm trying to make it down to around 230, which would be healthy with a reasonable bf%.

Andrew

AndrewS

03-12-2005, 11:38 PM

Today's training-

failed to make it in to grapple. Sleep necessary.

This afternoon-
Training partner/student by- 2 hrs. Stance drills into footwork into free footwork, into lat sao. Finish with chi sao, GPP/rehab for partner, forms and wallbag for me. Some pad work in there.

This evening-

Oly lifting

Snatch drops
10x3 w/ 100lbs. 2.5 min ri
Light. Hips nicely open, but can still feel tweaky parts. L knee seems ok, managed all sets without wraps

RDL
3x6 w/ 295 1 min ri
ho hum
stay even

windmills
3x5 r/l with 72lb k-bell 2 min ri
feel good. A little heavy, but didn't have time for 5x3

Finish with tabata intervals on elliptical 5 min warm up and cool off, 5 minutes intervals. 1.7 miles, 186 kcal burned.

Andrew

rubthebuddha

03-13-2005, 07:28 PM

andrew:

that's what i thought. a lot of it is in your hamstring, but i don't think you can adequately use your front hammy unless your hips are spot-on. when i first got it (and lost it shortly thereafter), i think a lot of it had to do with just how spot-on your hips are. maybe even turn past square to the point that, you're turned off to the right a little when your right leg is forward in jin ma.

keep in mind that i haven't been able to duplicate this with any regularity, as finding that sweet spot happened once in a blue moon. however, when you find it, spend the next 15 hours drilling it so your legs won't forget it even if your mind does. it'll be worth it, and i'll be jealous. :)

IRONMONK

03-14-2005, 05:01 AM

Hi Andrew

Thnx for sharing your workout details

there is a drill that we do (its also shown in wing tsun kuen book) it involves a training partner holding onto a raised and extended front leg and pulling you across the room.I find that when you have a tension in between your legs and and really push that front leg down( you can really feal it in your hamstrings) you will keep your balance and glide along

have u seen or done this drill before?

AndrewS

03-14-2005, 12:07 PM

RTB,

dunno if we're talking about the same thing here or not. It's the combination of hooking the front and back leg together, along with getting some bodyweight into the front leg without putting weight forward which I'm getting at. This one is weird.

Ironmonk,

I know that drill well. Also fun is having someone sit behind you on a smooth floor and grab your back knee and force you to drag them forward.

Andrew

AndrewS

03-14-2005, 08:49 PM

Today so far-

Elliptical tabata protocol, 15 minutes total, 190 kcal, 1.8 miles

Max Effort
Trap bar deadlift
193x3
253x3
303x3
353x3
383x3
423x3
453x1
483x1
503x1
533x1
Had another 20 in me easy. Maybe more. Take the PR and run

Dumbell rows 1 min ri
3x6 w/ 81 lbs

Y-sits 1 min ri
3x6 w/ 36lb k-bell behind the head- much harder than the plate- weight position was more overhead with the plate.

Andrew

AndrewS

03-15-2005, 12:44 AM

Post Max effort- brain went off. Out at dinner with friends- went somewhere else. Something post-lift and hormone related? Testosterone? Glucose? Some time of endorphin crash? Maybe my mind is just getting right to fight, cold and hungry. Feeling more like a predator.

Went home.

15x2 bag rounds 1 minute RI. Planned to go easy. Not even close.

Out to club now.

Andrew

Neo

03-15-2005, 05:22 AM

Were they all out rounds with every tool, or specific on different rounds?

Your blog is long over due, and great to see :D

AndrewS

03-15-2005, 02:44 PM

Specific tools. 5 rounds hands (lead, back, lead then back, lead/back/hook, lead/back lifting punch), 5 rounds legs (straight kick, outside straight kick (from yup gherk), side kick (from bong gherk), low lead round, high back round step in with rear hand shot to even up), 5 rounds misc (fak from the slip, diagonal elbow, back hand biu to lead palm to break the clinch, shoulder strike biu dead arm to free from overhook, straight kicks).

Right now I'm basically doing SPP, trying to convert my strength and speed over to skill.

Was trying to make it in to grapple this morning, but personal matters got in the way.

What have you been up to lately?

Andrew

Neo

03-16-2005, 03:14 AM

Following CPT at mo, don't get much time to fit everything in. Tag on the end some Tabata intervals, have defintely found that the interval work has boosted my fitness during training. I do need to sort out some targets in my training though, when I get the chance to do such a thing! Was following a s hedule each week, but home life moved around so its a bit out the window. You mentioned SPP, and had a quick look at the following:
http://www.bodybuilding.com/fun/henkin17.htm Although this seemed to cover GPP. How are you looking at SPP then?

What is your goals for your training, are you competing at mo, and therefore cylcing your training towards this?

As for everything else, trying to get a few people along to my classes but I keep blowing the profits (must stop doing that) and trying to get some tuition this year, maybe get along to see Sifu Morten if he's over to see Sifu Mik Lane. Are you 1st TG yet?

IRONMONK

03-16-2005, 05:01 AM

"Also fun is having someone sit behind you on a smooth floor and grab your back knee and force you to drag them forward."

-yeah i tried this and its a good drill(and pretty difficult!!!)

is SPP just skill training or is it skill specific conditioning training ?

AndrewS

03-16-2005, 10:25 AM

Yesterday,

delinquent training partner by yesterday. Did about 1 1/2 hrs. Things too busy to do other work.

Stance drills to MB passes to hitting to dan chi to lat sao to lat sao and dan chi mixed.

Neo,

I've got some goals listed up at the beginning of this thread. Right now I'm looking at fighting again either in the summer, fall, or both. I'm trying to come up with a good, balanced mix of conditioning, skill work, and partner work.

The way I'm looking at SPP right now would be- ground based callesthentics, bag work, focus mitt work, shadowboxing, footwork drills, medicine ball games, specific sled-dragging (i.e. in stance), agility stuff, and general skills work.

I did my 1TG a while ago, I forget whether it was last year or the year before. Last year, I think. I don't pay much attention to that sort of thing. I've been doing the first 4 sections for 3 years or so now, the 5-7th and Biu Tze for about a year? A year and a half? Whatever.

How's Morten? I've heard good things about him? Are you involved with the Alliance?

IM (Faze?),

skills and skill-specific stuff.

Andrew

rubthebuddha

03-17-2005, 10:39 PM

andrew -- methinks we are, at least in part. the proper squareness i was talking about was necessary because, if your hips aren't square, any usage of the front hamstring will more than likely simply pull the leg more sideways than back. kinda how when you're square, your knees come together and tighten your whole stance, same idear. maybe i'm thinking of something different, and i don't question the fact that what emin was doing and what you're going after is much more deep than the still rather-gross movement i'm talking about, but i think it's along the same lines.

AndrewS

03-18-2005, 12:29 AM

Worked yesterday through the morning- too tired to train this AM. Brutal night at work.

Today-

Training partner by-
40 minutes poon sao
10 minute reflex drills from closing
30 minutes free chi sao, mixing through 7th section

Oly lifting
Power cleans
45x5
95x5
115x5
133x5
158x5
183x3
198x1
208x X
208x X
203x1
183x2
203x1
183x3
203x1
183x3
208x1

183 much better working weight than 176. 176 is much too easy to muscle. Wave structure with singles worked well.

Hanging knee raises
5x10
Setted with
figure 8s with 72 lb k-bell
5x20

RTB,

dunno if it's the same thing we're talking about or not. I think what you're describing with the hips is a point where the hams pull through the front hip, acting as a hip extensor, pulling you forward. This is part of what I'm messing with, but not all of it. As I'm not exactly sure what 'it' is, it's kinda hard to talk about. I found something right, and I know how to keep finding it, but I'm not sure what it is. Helpful, I know. . .

Andrew

rubthebuddha

03-18-2005, 10:23 PM

****, as long as you found something and can reliably get it back, that's all that matters. this recent talk about it has left me thinking about it too much. i spent an hour waiting for my fiancée to finish up a map she was making (her job) working my feets, and had no luck finding what i was hoping for. at least i got some decent footwork practice in.

as far as the hip extensor bit, you're spot on for the starting point. but i've found that when i get my hips just right, things kinda lock into place. ah well.

AndrewS

03-19-2005, 12:48 AM

Today,

still burned from the other night's call. If Sunday isn't mellow, I'm scr*wed for the week.

Box squats 16.5" box (parallel), low bar, 205lbs + chains
8x2 45s ri

Push press in front of the neck
45x6
95x6
133x6
148x6
158x6

Had another 10lbs easy. Must emphasize presses. Upper body strength is significantly less than back and legs

Lunges
2 55lb k-bells
3x8 1 min ri

Try to get some real cardio in tommorrow.

RTB,

My take is that there's kind of a cam effect. Once you get the hips square, there's a shorter line of pull somewhere in the hams, the same line as when the hips are angled (which pulls you off line), or are not internally rotated and are front weighted (though some other stuff comes to the fore here). Shorter line of pull= more efficient. It's when you don't have that full squaring up, that you've got a longer line of pull, and lose some efficiency. *Please note this is a working hypothesis, I reserve the right to be utterly f*cking wrong*.

Andrew

rubthebuddha

03-19-2005, 02:06 PM

wisdom, that.

AndrewS

03-19-2005, 11:34 PM

Todays workout,

Two training partners by. About 3 1/2 hr practice.

Stance drills to no-hands takedown defense rounds
Isolated leg to leg lat sao, rounds
lat sao prog 1, reps then live, no legs
dynamic footwork practice (explosive 45s/15s for 8? rounds)
More footwork
chi sao
forms

Later. . .

Fight gone worse- breathing is better, shoulders and hips don't have the usual pop.

23/20/12/17/68
18/18/15/16/64

Did jerks in sets of 5- lost a couple to changing hands
Figured out how to use more driveway without turning for the sled-drags

Brutal 10 minutes.

Andrew

AndrewS

03-21-2005, 11:13 PM

Today-

home from another bad night. Out dealing with midnight disasters.

15 minute elliptical tabata protocol, 1.8 miles, 200 kcal

Training partner- 1 hr work. Broke out some old school stuff to clean and bring out some concepts- punch and pull drills. Once again, a piece of basics looks like magic to someone.

Max effort day

Powerlifting back squat to parallel, Hope acting as judge. Watched the EFS exercise index intro to get ready and get a sense of parallel for both of us.
135x3
165x3
185x3
205x3
225x3
245x3
275x1
295x1
325x X
325x 1
Very groove dependant. Broke forward on first attempt at 325. Second attempt came up easy. This is completely a groove thing. Felt like I had another 20-30lbs in me, maybe more with the right groove. Aiming for 400 by my 3rd round on this ME cycle. Position was d*mn low, way legal.

Unilateral split jerks with 36lb k-bell
3x6 RL
Cool lift. This may be a magic bullet for punching, replicates my hitting mechanics nigh perfectly. Came up with it the other night.

alternated with

Single leg, single arm deadlifts (crossbody) 55lb k-bell
3x5 RL

Good to be doing these again.

In general, the addition of unilateral work feels good. Think I'm on the right track.

Y-sits 36 lb k-bell behind neck
3x8

Maybe some bag work later, maybe just hit the hot tub.

Andrew

AndrewS

03-23-2005, 10:14 AM

Last night,

less than a year until leave this job, less than a year, less than a year. . .

Lifting a wash for today, only reasonable option was to come home, have a massive cheat meal of chicago pizza, and curl up in a ball.

Training partner (A) made it by later, did a 1 1/2 hr practice.

Spending some good time on basics.

Stance/balance drills in motion.
-step from IRAS
-turns
-linear forward and back stepping

into a little application from a shove
-taking push to fall back balanced
-taking push to fall back balanced off-line with balance checks
-using arms to diffuse push with above (double tie sao, double fook)
-build above into using weight drop back to power strike going backwards
-into strike going backwards to stepping in with next tight hit
- above with focus mits

Useful- got him moving some, thinking about hitting, power, balance, finding how to use the mechanics to get power from tight hip use. Got to remember to do more of this- ultimately it allowed us to do a bunch of reps, and he enjoyed it a lot, while cleaning up his motion some.

Following footwork, shin to shin
-to close
-to close to cover all low kicks (add stop kicks, yup, bong later)
-sweeps
-sweeps+ shin controls + kicks

Gotta hammer this with everyone. This basic stuff is what builds good and useful footwork. Nice, non-threatening live drill.

Finished 3rd set SNT to cool off.

Good potential here. Need to give him some home stuff to work on in a way that will build his conditioning.

Andrew

Kevin Bell

03-23-2005, 01:04 PM

Hey Andrew,

Hows your diet at the moment? Any particular supplements your favouring shakes/bars etc??

Got crap DL ME form old back injury from car accident (blown disc) seems to just remind me with a twinge here and there any advice?

Decided for now to belt up, and use a weight somewhere between my ME and DE for DL's. My buddy recommended a trap bar any experience as to good or bad??

Cheers
Kev

AndrewS

03-23-2005, 02:50 PM

Hey Kev,

I've lost a couple of pounds by the scale, and a good bit more to the eye, and by my pants. Nothing dramatic but some steady progress.

Supplement-wise I take 4-6 grams fish oil/day, aspirin 81mg 4-6x wk, zinc, magnesium, calcium, a multivitamin, glucosamine, chondroitin, creatine, some fiber, and protein (whey and casein). There are no magic bullets in there, just basics.

The trap bar- I like it, but then, I can move a lot of weight with it, so of course I like it. It's definitely more gentle on your low back than regular deads. I don't have anything bad to say about it, but it's hard for me to say whether it's an adequate substitute for the squat or deadlift. As my numbers are closer to my DL numbers with it than my squat numbers, I'd assume it's closer to a deadlift. Feels great, I'll give it that.

Andrew

Kevin Bell

03-23-2005, 03:08 PM

Cheers Buddy,

I've enjoyed this thread. Keep up the goodwork, no doubt you'll be getting some posts on here or emails for more advice at some point :) :)

AndrewS

03-24-2005, 01:04 AM

Today,

Power cleans
5x3
183lb

Overhead squats
10x3 3min ri
145lb

Trap bar shrugs
3x10 1min ri
193

later

1 hr WT
Chum Kiu
Biu Tze

Rounds on dummy- 2 minutes, wallbag work in between

Explosive footwork 45s-1 min 15s active 15-20 s rest x 9 rounds

Biu Tze

SNT

On call again tomorrow.

Brutal.

Andrew

Neo

03-24-2005, 02:54 AM

Tried fight gone worse for first time yesterday. One round - that was it. Like it though, despite its demand. Something to work towards as well. Did it after 10x2 rounds on bag though. Possibly its something to do on its own!

As for Alliance, need to try and do a bit more this year, but so far not much luck. Not really got enough students to make it worth anyone's while to come over, and two events so far I was thinking about are while I'll be on holiday in Portugal, so down out of those :( . C'est la vie.

AndrewS

03-24-2005, 04:51 PM

Alasdair,

fwiw- the original 'fight gone bad' is up on <crossfit.com>. 'Fight gone worse' is my pet name for my own evil hybrid based on the equipment I have at hand. And yes, it truly s*cks.

Andrew

Neo

03-25-2005, 04:25 AM

yeah, that's what I got. got a rower at home so it was only the bench that was a bit short off the 20" mark.

AndrewS

03-27-2005, 11:32 PM

Got home from work Friday morning, took a nap, woke up with trouble walking. Lateral head of gastrocnemius strained- better by this morning.

Today,

1 hr 45 minutes w/ partner
Stance into takedown defense off the head into lat sao to dan chi to chi sao.

Weights
10x2 low bar box squats to parallel (15" box) w/ 195

Push-press in front of the neck
45x6
95x6
133x6
148x6
158x6
158x8 rough getting that last one up

Lunges
3x6 w/ 125lbs

Tabata protocol on elliptical
1.8 mi, 202 kcal

Back in the groove,

Andrew

AndrewS

03-30-2005, 03:27 AM

Today's workouts,

#1
Snatch drops
10x3 2.5 min ri
110lbs
missed 4th set

Straight-legged deadlifts
3x8 1min ri
295

windmills
3x5
72lb k-bell

#2
CK
BT
10 rounds
20 MB slams from punching footwork

Sled dragging around the ankles +20kg plate
various angles

2 minutes on heavy bag

SNT

Andrew

fa_jing

03-30-2005, 11:39 AM

Andrew, do you think practicing SNT helps your competition fighting? Do you do it to become better at Wing Chun or better at fighting or both? Just curious on your take on the issue.

AndrewS

03-30-2005, 01:15 PM

fa_jing,

I view the forms as sounding boards for ideas. Trying to decypher their mechanics lets me find new coordinations and technical details, and can reveal new applications, or useful details for things I'm trying to optimize.

I view them kinda like I do Sonnon's Bodyflow- pieces of linkable kinetic chains (focusing on power expression). The 'cleaner' I make the motion, the more I refine it, the more I have that to draw on as I use it under progressively less stable conditions.

Does that make sense?

Andrew

fa_jing

03-30-2005, 04:19 PM

Definitely. I just found that after 3 years of practicing SNT, I was gaining less and less from the study, martially. However, it always served well as "qi gong." I liked doing it on 1 leg too, never really perfected that.

AndrewS

03-30-2005, 11:55 PM

Today,

Missed sparring out at Jerry's. Got caught on the 110 and missed the 5. No chance of making it by the time I turned around.

Came home, decided to start with the plyos again.

HFL' Explosive Power'
Rhythm Skips 2x40m
Ankle bounces 2x15
High Knee runs 2x20m
Butt kicks 2 x20m
Rhythm Bounds 2x20m
2 Leg Power Hops 2x10
Power Skips 2x 20m
Plyo pushups off knees 3x8
Twist tosses 2x10

Long Pole raise/lower 15 reps/side between sets
Section 2 armbar defense 20reps between exercises 1-7
Chicken wing defense between last two

Watched Parisi Speed School Agility DVD prior to workout. Directions changes on section 2 relevant. Essentially, squat under as in a snatch or snatch drop, into deceleration position, use plyo from braking to drive into other leg, use drive into other leg + weight drop to bounce back in

Long pole raise lower- sumo DL sort of rack pull position to squat under in snatch

Interesting.

Good workout.

Fa_jing,

In the strictest sense I don't know how much martial benefit one gets out of SNT. Free motion according to those principles may be more useful, or breaking pieces out and working them, for pure martial benefit. Even so, it makes for an excellent refresher, jumping off point, or consolidator (i.e. this is what I've been working on, need to work on, just worked on). for a workout.

Andrew

AndrewS

04-01-2005, 11:34 PM

Today's workouts:

1). ME
low bar PL squat to parallel
135x3
185x3
225x3
240x3
255x3
270x3
315x1
335x X broke forward. Part mental, part not enough air on setup
335x1 a little high. Fiance worried given prior bomb out.
335x1 Way legal.

Watched EFS exercise index before this. Focusing on looking up, squeezing shoulder blades, crushing bar. Groove got much easier to find. 255-285 probably a good range for working weights if I want to chase the groove.

Trap bar shrugs
3x6 1min ri
211
too easy

Hanging knee raises
3x15 1min ri

2). Visit to training partner in Redondo Beach.

1hr or so.
Poon sao.
Some rounds of closing and timing work, light.

3). Recovery on elliptical, lsd.
20 min, 1.9 mi, 208 kcal.

Not bad for a post-call day.

Andrew

Neo

04-02-2005, 12:11 PM

Andrew, your blog doesn't mention the amount of time spent training at classes. Would be interested to see how much time you also put in there, and get totally jealous :D

AndrewS

04-02-2005, 09:54 PM

Today's workouts,

2 1/2 hrs at instructor's seminar in Santa Monica
Basic stuff for 1 SG. Got to do olay around with my pinch headlock a good bit giving people attacks and making their lives difficult. Huen pak transition for dan chi interesting. Noticed I've been using that sparring sometimes when someone checks my punch- gonna teach that as an app- dan chi to lat sao to live.

Back home to teach:

2 1/2 hrs.
About 1 hr escrima to start. Gotta lead off with this from now on. Good way to get energy up. Zoned hits into #1 off-line and strike, into balance check from prior drill alternated with fade outs to work pressure at a distance, into alternated zoned and landed hits, into climbing stick/wrist to head into same motion without weapon, pulling in the rear hand. Lots of short power work.

WT time- reps dealing with low kicks- crashing, evading, stop kicking, yup/bong gherk, into free rounds with just legs into free rounds lat sao just hands into free rounds hands and legs. Finish up with a few runs through Biu Tze and CK.

Too dead to do anything else today. On call again tommorrow.

Andrew

IRONMONK

04-04-2005, 02:52 AM

"WT time- reps dealing with low kicks- crashing, evading, stop kicking, yup/bong gherk, into free rounds with just legs into free rounds lat sao just hands into free rounds hands and legs. Finish up with a few runs through Biu Tze and CK."

I noticed you like to free things up-looks like good practise to me!!!

faze.

fa_jing

04-04-2005, 08:56 AM

*slap*slap*slap*

*ban*ban*ban*

AndrewS

04-04-2005, 11:42 AM

AndrewS

04-04-2005, 10:11 PM

Today,

Last night brutal. 2 in the box, 2 trying to go there, one almost wrapped.

AM
Tabata elliptical
1.8 mi
200kcal

PM
CK
BT

plyos as on 3/31

rhythm bounds- warmup helpful. side to side action helpful.

Between sets
raise lower long pole 10r 10l, 5 thrusts r/l

Between exercises
3rd section air, bag, dummy, bag w/ green band

SNT

Andrew

Neo

04-05-2005, 08:12 AM

Last night brutal. 2 in the box, 2 trying to go there, one almost wrapped.

Is that a reference to your work? Do you work in ER?

Thanks for the PM.

Had another go at FGB workout you pointed out. Managed three rounds but ended up 1:30 rest in between because I was seriously puffing and decided to do it with lower weights and build up. Dumbbells for thrusters were 20lb each and barbell deadlift high pulls were 54lb. My rower though isn't a C2 and my wife says it's harder than the C2 at her gym. That helps to Massage the ego a bit when I see the meagre calorie score it says after 1 min of rowing. Find that by the time I get to the box jumps my legs are stuffed from the first two.

Do you feel that you will get to the five rounds just through actually doing the workout, or do you think there's things that you can do to aid improvement?

AndrewS

04-05-2005, 11:19 PM

Today,

Workout #1
DE
Box squats 13.75" box
8x2
200lbs

Front Press 60%rm1
5x3
90lbs

DB rows
3x8
81lbs

Y-sits
3x10
36lb k-bell

Workout #2
CK
BT
10 2 minute rounds, kicking

5 2 minute rounds on dummy
alternating w/
sled drags around ankles with 55lbs on sled

SNT

Alasdair,

yeah, it's b*tching about work. I (and my patients) have been getting killed lately. I work a post-surgical ICU and it's been a mess.

FGB- It's basically a form of EDT. You should be able to do 5 rounds from day one. Maybe not good rounds, but 5 rounds. Then try to improve every time. Increased VO2 max and muscular endurance will help, I'd imagine, and from what I can tell, it should help increase both of those capacities. You could probably pick a couple of exercises and work 'em to get better at them, but part of the Crossfit point is to keep yourself from adapting too much (see the site for their explanation).

Andrew

AndrewS

04-07-2005, 12:28 AM

Today,

CK
BT

6 rounds

unilateral split jerks, same arm as lead leg, 36 lb k-bell
5R5L

MB tosses, same mechanic
10R10L

Heavy bag
2 minutes

all lead shots, variable head motion, with combi's

wallbag
20punches

SNT

Andrew

AndrewS

04-07-2005, 09:40 PM

Today,

tabata protocol on elliptical
1.9 mi
210 kcal

later,

oly workout
Power cleans
95x5
133x5
163x5
183x5
183x5
183x5
183x5
183x5
finding groove, need more time at this weight. feel quicker overall. probably the plyos.

RDL
3x10
1.5 min ri
295
time to add some good mornings in, maybe cycle these out for a bit

windmills
5x5
72 lb k-bell

face-pulls
3x20 w/ green band

Feeling better overall. Partner work should pick up soon.

Andrew

IRONMONK

04-08-2005, 07:56 AM

Faze,

I make a point of having every drill progression have variability built into it, and try to make sure that every practice has a live component. I feel this is essential for building skill rapidly and effectively.

Andrew

that makes sense.Regarding the variability is it completely random from your training partner or is a certain set attack?

What about chi sao?do you practise the chi sao sections(we do them cooperatively at the moment but i think thats becuase we are learning the cycle first) with this idea?do u train free chi-sao?

Toby

04-08-2005, 08:50 PM

My rower though isn't a C2 and my wife says it's harder than the C2 at her gym. That helps to Massage the ego a bit when I see the meagre calorie score it says after 1 min of rowing.FWIW, I've got a C2 that I do HIIT on. I always used to set it at 10 - the whole ego thing like you mention. I read that elite rowers often put it on 6 so I eventually tried it and I've stuck with it and prefer it muchly. Are/were you a rower? I like to make the analogy between a fat stable training hull and a sleek racing hull - less resistance, higher rating, smoother stroke, etc. Interestingly I set the main readout at "time to row 500m" and it's pretty much the same whether on resistivity of 10 or 6.

AndrewS

04-08-2005, 09:18 PM

Today,

training partner by- 1hr 15 min or so
Dynamic stance work- cleaning up some. Starting to get together.
Chi gherk- basic drills, focus on keeping pressure up top, having hips lined up to give power
lat sao 1- legs alone, rounds
lat sao free- rounds- needs to stop trying to hold me away. Hangs out in wrong range, tweaks and tenses when his holding gets shocked. Need to think how to train this out. Seeking contact/reassurance of positions
chi sao/lat sao free- just playing.

Edge has come off a bit after his layoff. Need to loosen him up a bit when pressure comes- in combo with technical tune up? Gotta think about this.

Later,

FGW
25/24/16/20/72
22/22/18/20/69

switched every 10 on the jerks. Feels much better all around.

Faze,

depends on the person, what we're working on, and their repetoire. Generally, my progression is reps of situation/response, variation (s) /response, then variations (free, with what's been done before)/ response, then initial situation free. For instance- straight punch from motion (person is moving on you)- defend with inside or outside punch- reps, straight punch either hand defend inside or outside punch (free variations), light rounds just hands just straight attacks, light rounds just hands anything, and so on.

Chi sao- that's complicated. I think of it as learning individual skills. The cycles I'll use to work on timing and speed, once I have a feel for having holes covered, and I think it's important not to force the cycle when someone gives you a pressure that isn't part of the cycle. Basically, it depends where you are in your learning. You have to be able to work free to have anything worth a ****, but if you just brawl, you never get better.

Toby,

I keep my elliptical at '1' for my intervals. I think I was reading somewhere that Taku does the same. For interval stuff, you're going for speed and intensity, as I understand it, and increasing resistance may make it into more of a strength-endurance thing.

Andrew

Toby

04-08-2005, 09:24 PM

I keep my elliptical at '1' for my intervals. For interval stuff, you're going for speed and intensity, as I understand it, and increasing resistance may make it into more of a strength-endurance thing.Exactly my opinion these days. Maybe I should try 1 on the rower, although 6 is pretty good.

AndrewS

04-09-2005, 10:48 PM

Today's workouts:

Wrestling 1hr 15minutes
Rolled a little before hand with a tiny beginner.
Single legs- leg up, head in armpit, press across body with head, take over backwards- LEVEL CHANGE!!!, if pushes head to side, press with side of head through body and pick double.
Single leg defense
-stomp the leg down while pulling elbows up
-push head to side, aggressive cross-face, block hip or leg to smash down
-lace leg to outside, single neck tie with one arm, break grip with other
Handfighting
Pummelling- guy coaching likes a nice high elbow to sneak into your own armpit- kup jarn/ teacups, silk-reeling gets mechanic nicely

At home: 2hr 15min
Regular partner by.
Escrima 1hr- #1 strike hitting, roof attack from point, roof attack off-lining, roof attack walking up and back, roof-attack vs/ #1 circling- breaking up timing

WT-remainder
lat sao 2 intro
gan impulse
crashing with the back hand for gan dar- hip mechanic to get power and cover line
reps from several setups
lat sao 1 +2 free

CK
BT
SNT

Last up,
Standing rows at 60 degree bend w/ t-bar
191 lbs
3x6
1min ri

10 rounds alternating
pole raise lower + thrust 10/5/10/5
sled drags + 70lbs

It was a good day.

Andrew

Neo

04-11-2005, 08:55 AM

Are/were you a rower?

In my dreams, yeah :p Unfortunately, my rower has one speed - TOUGH. Got it off my brother 2nd hand but its good enough for a workout. Has a reasonable display, I'm not sure about the calorie expenditure though.

AndrewS

04-13-2005, 08:47 AM

Yesterday,

Private lesson-1hr
7th section
clean up body mechanics. Use more legs, esp. on dai tan. Relax forearms to help handle tok. Let the force go out, then cut the angle.

Evening- class- 1 1/2 hrs.
Mellow. Stance, some dan chi based on stance/elbow force games, into some hitting, into some closing drills all focusing on crashing with the elbow then firing hip and elbow.

Still a bit off mentally. Wanted to squat, but was feeling like I'd hurt myself if I got under any real weight. Maybe today.

Andrew

AndrewS

04-14-2005, 08:46 AM

Yesterday,

1 1/2 hrs
CK
BT

plyos with 2 minutes on dummy between sets
long pole raise/lower 20r/20l between exercises for first 7 exercises, working on getting low and opening hips
last few exercises doing body flow stuff for 3-5 minutes between exercises/sets

SNT

Not squatting a good call- r mid back is still tweaky from Saturday- either the back roll out of a hard takedown or stick work got me- maybe both.

Andrew

AndrewS

04-16-2005, 09:27 PM

Today,

back in the groove

#1
tabata, elliptical
1.8 mi
204 kcal

#2
wrestling a bit over an hour
Stance- a little lower, get it from the hip and knee
inside control
hand-fighting for inside control
arm-drag- catch it when they reach for you or post on you- works better 2nd or 3rd time. Catch on the radius and whip the arm around while going high into the armpit and pulling- don't pull yourself around, MOVE THEM!
Arm drag sets up 3 takedowns into taking the back
1). Body lock and control near shoulder- from here either slam or smash them down in the direction of the pinned near shoulder. Once on the ground, re-grip to head and arm and pull them back into you to take the back
2).Guy runs- creep down the body, big hooks to the ankles and slam, then hustle to take the back
3). Step on the knee- from behind with the body lock- foot to the back of the knee and fall back- right into taking the back. Much like the dummy takedown.
Arm drag counter- redrag if pull on tricep, not up in armpit

#3
ME
PL low bar squat
135x3
185x3
225x3
245x3
265x3
285x3
310x1
330x1
350x1 PR
370x1 PR!
Last one was a true max- maybe 5-10 lbs left in me. Finally figured out the low bar position- got the thing nice on the rear delts and felt like a rock. 400 will fall soon.

Push-press
45x6
95x6
133x6
158x6
158x6
153x2- put a 5 on one side instead of a 10. ouch.
158x4- unable to finish set, oh well.

Decided not to fight in June. Haven't been getting enough flight time. Break seems to have been good for my sanity which was getting tenuous. Gotta re-assess my training now that I'm not aiming for a fight. Maybe add some high-rep k-bell stuff in 2x a week for body comp.

Debating doing some sled dragging to round out the night.

Andrew

AndrewS

04-18-2005, 11:28 PM

Worked overnight, got home. Before nap-

Workout #1
-about 1hr 45min

Plyos HFL level 1 upper body, then lower body
-should do these separate days- total of 11 exercises for 25 total sets
-overhead throws while kneeling- playing with mechanicsof chest/ hip. Should do these light and easy to play with coordination
-rhythm, speed, power skips- coming together. Finally understanding these.

Between exercises- sled dragging with 70 lbs. Figured out that straps fit perfectly over crown of head. Whole body felt springy and connected after dragging this way. Very cool.

Between sets- 2 min rounds either dummy or body flow.

Workout #2
-about 1 1/2hrs

Snatch drops
45x5
65x3
90x3
then
110x3 for 10 sets.
Missed 6th set. Mind wandered. Need to get down quicker. Shoulders feel rock solid.

T-bar shrugs- vertical
231
3x6
1min ri

lunges
124
3x8
1 min ri
Can feel the tweaky weak point on my r hip with r leg forward. Should do these with less weight and try to open this region up. Maybe some pole thrusts into a lunge position for reps.

hanging leg raises
3x6
1min ri

Andrew

AndrewS

04-20-2005, 08:36 AM

Last night-

training partner- about 1 1/2 hfs
SNT
intro to kicking- pads, air
front, outside, side kick
stop kicking-reps
stop kicking, yup, bong- live
sweeps-reps
shin to shin- go behind and shin lock-live
legs- low kicks, sweeps, go behind, knee control-live
lat sao- hands and legs, prog 1

Nice sequence. Work capacity coming up on partner. Focus mitt rounds in 1-2 more practices.

Andrew

AndrewS

04-20-2005, 09:32 PM

Today,

#1
Tabata elliptical 15 minutes
1.9 mi
211 kcal

#2
Sifu was in the area so he dropped by for a 1 hr. private lesson

New dan chi sao for 5th SG- sick fak sao/bong/chan sao/kao/shoulder bong/jum/gwat sequence. Lots of higher sections brought to dan chi to work 1 handed

fak pak for last 1/3 1st section, working the bong defense. I figured something out on the elbow on the bong vs. fak/lop in there- gotta sneak the bong in, can't fight . Interesting feel.

Chi gherk for 5th section- Nice! Side kick/yup gherk/kao? gherk thing. Getting the legs in made the footwork crisper.

Finished with 15 minutes mixing it up. Another trip to the meat grinder, loads of fun as always. I've definitely lost an edge since he was last in town. Gotta get back to work. Gas was better though, shoulders not an issue- I'm hooked into my body better. My footwork is coming more naturally now, too, it seems. Hands have gone to hell, though.

Decided not to go to Jerry's. Needed some rest.

#3

72 lb kettlebell hang snatch 3r 3l
99lb sled drag

15 rounds, no breaks
24 minutes
Volume on snatches- 6540lbs

Good day.

Andrew

AndrewS

04-23-2005, 09:02 PM

Lost the last 2 days to errands, getting ready for party, and friend showing up on doorstep having a meltdown. Sometimes it s*cks playing the responsible one.

Got some work in today.

#1
Training partner by-
Escrima 1.5 hrs
lots of hitting #! and #2, including hits up and down the line
roof attack vs. various size weapon from 16" stick to 2 handed weapon. Added in balance checks, breakaways, and move in and attack, move off and attack off the counters. Nice.
A little two handed hitting with the big clubs to finish- my boy's hands couldn't hang. Oh well.

WT about 30-45min.
Went throung dan chi for 1st and 2nd SG. Partner recovering from flu and fried out fast. Got things feeling a bit smoother, he's starting to use jum our way rather than his old way.

#2
DE
box squats 15"
low bar
45 s ri
8x2
210
1 more week of this, then on to the next cycle

lunges
3x10
1min ri
125
**** these hurt. Part of it is the bar in the clean position choking me. Right leg feeling a bit better.

windmills
3x7rl
1.5 min ri
72lb k-bell
hmm, 5x8 next then bent presses or time to use the oly dumbells and go up in weight?

t-bar shrugs at 60 degree bend
3x8
191 lbs
1 min ri
should go up by 20 lbs on these.

Decent day, time for a party.

Andrew

AndrewS

04-25-2005, 10:38 PM

Spent Sunday recovering from party. Wound up helping some neighbors dig up and move a 15' high tree a block. Called that a workout and went back to bed.

Today,

#1 1.5hr
Training partner by- busy shooting pilot and has been flaking.
Worked exclusively on new dan chi. Cooked the footwork over and over. Starting to get a nice feel for it. Biu Tze chi sao is in there. Interesting.

#2 about 1.5 hr
Lower body plyos
7 exercises, 2 sets of each
2 minutes on sections between exercises +10r/10l kicks on bag (worked chi gherk sequence into this)
2 minutes on dummy between sets

Need another 1-2 sessions on this level, then time to move on. Starting to feel crisp.

Busy day coming it looks like. I'll take some rest time.

Andrew

AndrewS

04-26-2005, 11:18 PM

Today,

#1).
Private lesson w/ sifu, 1 1/2 hrs.
Si-sok was there, wound up working with him doing constant reps on the chi gherk additions to 5th, 6th, 7th sections chi sao with sifu coaching. Very useful, given the amount of kicking I've been doing lately. The chi gherk really refines the footwork and control of CoG . Extremly cool, all the more for working it with someone who has the chi gherk programs already.

#2).
Oly liftings, 2+ hrs.
Power Cleans
5x3
183
Need work on catch. Jumping back. Pull feels good. I should do 20-30 singles and doubles some time soon.

OH Squats 3min ri
10x3
145
missed the 7th set. Generally felt really solid. Need to do over head lockouts again.

DB rows 1min ri
3x8
81

Y-sits 1min ri
3x6
41lb dumbell behind head

Andrew

AndrewS

04-27-2005, 11:33 PM

Today,

R hip rocked. Has been hurting for last 2 weeks, but the overheads and leg work made falling asleep last night rough.

#1). Quick recovery and body comp workout
kettlebell swings 20 reps switching hands with 72 lb k-bell
sled -drag with 114lbs
5 rounds
Under 15 minutes, forgot to time it. No breaks, good cardio workout. Nice snap on the swings. 20 is usually about 35-40 seconds for me. Should up the reps to 25 next time.
Volume- 7200lbs

#2).
CK
BT
10 2 min rounds kicking on the bag, 1 min ri
6 rounds just doing sections with chi gherk, focusing on fluidity, crisp leg transitions.
SNT

Private lesson with sifu Emin again tommorrow.

Andrew

AndrewS

04-29-2005, 09:43 AM

Yesterday,

Private lesson with sifu- 2hrs.
Main training partner was by at same time. Wound up working on new dan chi, fak/lop for 8th SG, chi gherk for 7th section. Footwork key for fak/lop- whole basic idea is to get moving, and keep the distance, otherwise 6th section happens. Had a beer with sifu afterwards and hung out a bit. Good practice, yet wound up completely depressed on ride home. These things happen.

Andrew

AndrewS

04-30-2005, 12:17 PM

Yesterday,

training partner by. Did close to a good 2 hours.

Constant reps working new material.

Tan/chan defense/attack to fak- pressure and body motion dependant. Bag drills seemed to help.

Fak/lop- seems to really require footwork emphasis more than either dan chi or 6th section. Slightly different range. Interesting- I think the torso motion requires moving back on the diagonal while the footwork follows (on the backwards motion) the tight arc. Kind of an interesting knee/hip/body relation.

5th section- thinking more about this- need to ask why not use the crashing tan from 2nd section. Probably because of the down force. Should just play with that tommorrow. Should tweak that forward straightening on the double grab like BT- like Jannis was showing me to further misalign shoulder. Gotta play with sequencing the kick/pull interaction more.

6th section- moving the legs beneath you with the CoG more stablet. Interesting. Challenging to hit all this in one beat. So much like an oly lift.

7th section- kao resonse to dai tok- keeping it forward. Think I figured out something slick with the chan sao, stealing the lift to send it forward rather than getting knocked back. Sinking to fire dai tok- working nicely- gotta try that wrestling today.

Overall- this stuff brings out the footwork even more. Going over things with sifu- the whole 'elbow moves body stays; body moves elbow stays' is artificial. Obvious, but I pushed it as far as I could, and then found where it breaks down, as usual.

Andrew

AndrewS

04-30-2005, 09:15 PM

Today,

#1). Wrestling 1hr 45 min
Front Russian Headlock from inside tie up
Alternate levels of attack- if legs well defended, take head.
Bad stance key to snapdown- no pointers on powering it- neck pulling hand sweet here.
Snapdown w/ L, cup chin w/ R, bring head to chest, circle L arm to Gable grip, L w/ palm up, moving his head to the outside (R armpit).
From here- sprawl back and out (to L), if he can get to legs, distance is wrong
Once on the ground "head in the hole"- bury head in his R armpit
***KEY ACTION HERE***- in order to take the back, when he goes to face you, yank him forward and off balance to stretch him, then pop head up, and change grip
To get the hooks in, keep R leg tight to block him, pull up and back to stretch him as you pull him into you, over your bottom leg (to get near hook), and throw far leg over for far hook.

Drilled arm drags after class for 45 min or so.

#2). ME
Wide stance bent leg GM off pins at 16 (about 40')
45x5
115x3
185x3
235x3
255x3
275x3
295x3
325x1
345x1
355x X
Feel like I was doing a partial squat to get bar moving. Gotta review form on these a bit before next session

Single leg Single arm DL
72 lb kbel
3x5RL
1min ri

t-bar shrugs upright
231
3x12
1min ri

Hanging leg raises
3x6
1 min ri

finished off with 20 min lsd on the elliptical- 1.8 mi, 186 kcal.

Andrew

AndrewS

05-01-2005, 09:01 PM

Today,

WT seminar- 4hrs
Si-sok doing a little thing for his class. Went through the new dan chi. Burned a lot of reps. Spent most of my time with one of the more senior folks, avoiding having to do too much teaching, just tried to keep moving and keep working. Very useful- got some nice feel and timing out of things. Footwork is coming along. Did some pad work w/ fak and chan. I think I get how to power the fak right, but it needs some tweaking- elbow like a lead backhand with a heavy weapon, forearm very relaxed seems to be the combination I'm looking for. Good question for next private lesson with sifu- go through this with mitts and pads for a bit and get him to tweak my power generation. Sore as h*ll from goodmornings yesterday- low back fried.

Andrew

AndrewS

05-02-2005, 08:30 PM

Today,

light day. Posterior chain still beat up from goodmornings. Eccentric must have gotten me.

#1). Tabata elliptical 1.9 mi, 206 kcal

#2). Power cleans
45x5
95x5
133x5
155x5
183x3
163x5
193x1
183x3
163x5
193x1
183x3
163x5
193x1
183x3
took about 1/2 hr. Last rep at 183 better than the first set. Wave did well. Singles at 193 much easier than triples at 183. Interesting. Maybe do singles at 198 next time.

Front press
45x6
75x6
95x6
115x6
135x6

Andrew

AndrewS

05-05-2005, 12:33 AM

Yesterday,

R hip felt like it was surfaced with broken glass. Maybe should have done some ROM stuff, but wound up just calling it a rest day.

Today,

#1).
Kettlebell snatches
72lb k-bell
4R4L

alternating with

sled-drags
99lbs

15 rounds, 27 minutes.
8640lbs

#2).
CK
BT
Ran through each bit 'til I found the groove. Feeling more relaxed, nice explosion. Some elbow stuff making more sense in CK bong sequences; hip stuff in huen bo.

Upper body plyos, level 1, 4 exercises, 10 sets total
Between exercises- 40 kicks on bag, from sections + chi gherk
Between sets- 3min bodyflow/ground cals.

Took about 1 hr 20 min.
R hip definitely messed up. Coordination on bodyflow stuff way messed up c/w a year ago. R external rotators + abductors seem tight as well as R hip flexors. Can feel tweaky stuff midback from this- same tweak that's been there. Hmmm.

Andrew

AndrewS

05-07-2005, 08:03 PM

Let my hip rest Thursday, worked overnight Friday.

Today,

Goodfellas day- got home got to work on the ribs.

Workout #1
Wrestling 1 1/2 hrs
Stance- head up, hips down, legs under you, not in front or behind
Inside control
Pressure from inside control
Inside control without thumbs- good for lateral motion, spinning the guy
Inside control with thumbs- harder to shoot
Breaking inside control
1). Pressure wrist by grabbing elbow, reach under with other hand, pak, push the shoulder and head in, let the pak'ing hand go back to inside control- now set up for duckunder, single, high crotch
2). Hands up and crash down wrist to wrist- Closer to Biu Tze dive than double gan
3).Tok
Chain all 3.

Mop ribs.

Workout #2

DE
low box low bar squat 15" box
8x2
230lbs
45s rest interval

RDL
3x6
315
1.5 min ri

Windmills
76 lb db
3r 1l
reduce weight
71lb db
3r3l x2

Mop ribs, prep veggies

#3
Training partner by 2hrs

Outfalling steps and catch balance and project from C2 and lead
Same with focus mitts
Same from lat sao off of pressure
Spar rounds with straight punches 6 2 min rounds 30-50%
Dan chi
Forms

#4

15 lbs beef ribs, much beer, tease cute fetish model whose birthday it is.

Andrew

AndrewS

05-08-2005, 10:15 PM

Today,

hangover and DOMS neither as bad as expected.

#1). Visit to training partner- 1hr
Reviewing dan chi and new chi gherk stuff. Playing with timing. Reviewed inside control breaks from wrestling yesterday. Compared present teaching programs.

#2). Recovery 1hr
10 rounds sled dragging w/ 70lbs, dragging by head and ankle mainly
in between
4 rounds long pole exercises
4 rounds body flow

Amazing how quickly my hip gets better using Sonnon's stuff. I wonder if the recent deterioration in my hip is due to loosing my rehab/maintenance workouts in favor of energy system stuff. Low stance on the long pole makes things interesting too- using it this way along with the duck walk and shin switch (?) opens up some nasty pieces of tension.

Andrew

AndrewS

05-09-2005, 10:49 PM

Today,

AM partner flaked.

*sigh*

Lifting-

OH squats
10x3
150lbs
3min ri
decided to go up even though I've been missing lifts at 145. It worked out alright. Can feel the weirdness in my hip. Wound up fighting to make the lift a couple of times but managed all my sets.

Lunges
3x12
125lb
1min ri
Beats me up more than straight-legged deadlifts at 315. Weird. Gotta keep up with these. Maybe 3x14-16 next time, then 3 x6 then 5x6?

Single leg single arm deadlifts
5x5rl
72lb kbell
1 min ri
Low back beat up by the end. Gonna milk these- they always make my balance better.

Too tired to do anything else. Back on creatine today- hopefully should help my recovery.

Andrew

AndrewS

05-11-2005, 08:53 AM

Yesterday.

#1). Training partner by-

been busy lately. Lost a lot which we developed when we were working 3-4x wk. *sigh* Did about an hour and some change, mostly dan chi, new stuff from 1st section, some pad work, and a couple of apps of the new dan chi off the clinch (blocking an underhook).

#2). GPP/recovery

4 cleans then 4 jerks r/l
72 lb kbell

sled drag +99lbs

15 rounds
total time 29 min.

8640lbs. Dunno if this was harder than snatches. L shoulder was feeling it this time rather than R on the snatches. Gotta keep mixing these up.

No one showed for PM class. Oh well.

Andrew

AndrewS

05-12-2005, 12:15 AM

Today,

dead tired after work. Passed out until late.

Workout- 1 1/2 hrs
CK
BT
Expanded sections to play with grooves. Bong feeling different based on present understanding of BT, 6th section, fak, etc. Focused on natural and balance as well as elbow force combined with body/hip in CK a lot, esp. in lan sections.

Alternated

Bodyflow- 4 4-7 min rounds- squat creep, shoulder rolls, scorpions, shin box, shin switch (highlights hip issues), relax into flatfoot squat and on point position. Some other stuff

Fak on bag and dummy 20r20l x5

Various exercises on dummy and bag- focusing on footwork precision and speed.

Elbows on bag

Productive workout.

Andrew

AndrewS

05-12-2005, 10:31 PM

Today,

Main training partner was supposed to come by. Flaked.

2hrs
CK
BT
lower body plyos, 6 exercises 12 sets
bodyflow 8 2-3 min rounds
sections +/- kicks on bag and dummy 20r/20l 8 rounds

feel like I'm getting sick.

Andrew

AndrewS

05-16-2005, 12:15 AM

Friday- something viral, rested.

Sat- on call

Today-

Regular training partner called. Knee in rough shape since last week's practice. Shin control from fak footwork went awry. D*mn. I rarely injury partners and this was complete freak accident.

Workout #1
ME
GM off pins at 16- 40", wide stance bent leg
45x10
95x5
135x3
185x3
225x3
250x3
275x3
300x3
320x1
340x1
365x1PR

Started doing these more 1/2GM 1/2 squat style at the end. Looking at my setup, I'm too low for a goodmorning. Next time I'll use the same height my shoulders are at for the deadlift and work from there. Debating switching GMs out of ME rotation for more squat work.

Front Press
45x6
65x6
95x6
115x6
135x6
145x3
145x3
3 min ri

Kelso shrugs with the trap bar
3x6
191
1 min ri

use these instead of 60 degree shrugs. Hits my weak link better.

Y-sits
3x6
41lb db
1 min ri

20 min on elliptical
lsd
203kcal
2mi

Workout #2 45min
CK
BT
10 rounds 30 fak saos
alternating bag work with weapons work in air. Extremely enlightening. Two handed size with lead hand on top grip position nicely isolates torso mechanics. Punching lop down on bagwork helpful, as is converting lop to punch for combis.

Andrew

AndrewS

05-17-2005, 11:09 PM

Yesterday,

3 hrs sleep before work, then stuck in until 730pm. Took the night off.

Today,

#1). ERNIE!!!
Made it out to Ernie's Tuesday night group up in Arcadia- 20 minute shot from my house. Had a blast. Did some stick pattern stuff and compared notes with Ernie, then we did some light sparring rounds. Skill development aside, it's just a blast to train with Ernie- we get along incredibly well and the energy is great. We've never had a chance to work together regularly before, and we hadn't realized how close together we live. I've got a feeling we're both gonna have a lot of fun with this. And get scary better by pushing each other. . .

#2).
Oly
Power cleans 1/2 hr
45x5
95x5
133x5
153x5
168x5
193x2
183x3
198x1
198x X
183x3
198x1
188x3
183x2 (missed the 3rd)
193x1
Catch still problematic. 168x5 x1, 2 triples at 183, 1 double at 183, 1 triple at 188, 1 double at 193, one single at 193, 2 singles at 198. 9 sets, 21 reps. Last workout- 4 triples at 183, 3 singles at 193, 163x5 for 3 sets. 10 sets, 30 reps. Not sure what the better strategy is. Maybe some more reps in the 168-178 range.

DB rows
5x3 rl
91lbs
1min ri

T-bar shrugs
3x6
251lbs
1min ri

Hanging leg lifts
3x8
1 min ri

Light bodyflow stretch stuff to cool down

Andrew

AndrewS

05-18-2005, 10:49 PM

Today.

BUSINESS HAS PICKED UP!!!

Looks like we've got a weekly sparring thing going with my si-sok, main training partner, me, and some fresh meat.

1 1/2 hrs, 3min rounds boxing, kickboxing, clinch with takedowns, elbows, knees.

Got to work my inside control on the clinch- really working on not just trading shots but trying to set up a control position to hit and take down from. Boxing felt good. Overall my attributes have improved and I seem to have figured out what my game is and how to work it, rather than play someone elses- that makes all the difference. No idea how this happened, but it's a new feel. Looks like my weeks are gonna have Tuesdays and Wensdays sparring, Saturdays with Escrima, Wing Chun, and wrestling. It'll be a struggle to fit two days of grappling in there, but that's my next goal. I may wait 'til Ike comes out for July 4th for that.

Andrew

Ernie

05-20-2005, 07:55 AM

Man your nuts !!!
keep bang'n Kid !!

I'll put together a group day soon and we can play all the fun sadistic games ha ha

AndrewS

05-20-2005, 02:40 PM

Today,

(so far)

1500cc of blood in pleurivac from 550 to 610, and a low carb monster drink- one way to start a morning.

Got home.

Gorgeous SoCal spring day- 75 and lovely. I walked out in the sun and my joints just oozed into relaxation.

Workout #1).
lower body plyos- 6 exercises, 12 sets
time to move on to level 2
between sets- 3-4 min bodyflow 5sets
between exercises farmer's walk w/ trap bar, 251lbs, 30-40ft, 5 sets

Workout #2). 1 hr 45min
Intermittant partner by-
hits with fak on focus mits
hits from bong pressure, focusing on active bong action and eating space, shift in pressure on bong, use of footwork to free self in combi with elbow action, gave leg to work leg control.

***NEXT TIME***- bring in lop with fak on focus mitt rounds, isolate footwork into kick/step on bag.

lat sao- rounds, moving with bong using same idea, same with jum

chi sao- same footwork idea from 4th section- lots of elbow hip relation stuff

broke above material down into clinch work, plum, close hitting, and kicking from the clinch- wound up running about 1/2 hr over showing cool stuff based on above material , working on bag and partner

DE later if up to it.

Andrew

P.S. Ernie- you know I'm in.

AndrewS

05-20-2005, 08:14 PM

Prilepin's tables

“A. S. Prilepin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%; once one goes above the rep range shown, the bar slows, which translates to less power. Doing fewer or more lifts than Prilepin suggests will cause a decrease in training effect.”

Number of Reps for Percent Training

PERCENT REPS/SET OPTIMAL TOTAL RANGE

55-65 3-6 24 18-30
70-75 3-6 18 12-24
80-85 2-4 15 10-20
90+ 1-2 7 4-10

AndrewS

05-20-2005, 10:11 PM

Last workout today:

DE
Box squats above parallel, wk 1 of 3, 60%rm1
Manta ray w/ chains
220lbs
8x2
45s ri

decided to start doing presses DE on DE day, then a 5x3-5 later in the week

Front press 50% rm1 (calc from rm6)
80lbs
8x3

Lunges
135
3x6
1 min ri

decided to go up in wt, not reps, can't afford too much DOMS tommorrow

SLDL
72lb kb
3x6
1 min ri

Andrew

AndrewS

05-20-2005, 10:33 PM

Oh yeah,

started 'Hot Rocks' today. If found dead, sue Biotest.

Wt 247

Will try 2-4 wks on above then consider colforsin.

Andrew

AndrewS

05-21-2005, 07:34 PM

Today,

Workout #1).
Wrasslin' - 1 1/2 hrs

Transition to russian 2 on 1 from single neck tie
Why- a way a of getting rid of an irritating stalemate and moving to a control position
-inside hand comes across, pats wrist off while outside hand forms fist underneath, elbow at 90 degree bend, point to the sky- twist hips over hard and violent, shrug and move head to shuck arm off, then stick to arm and bring elbow down to grab under (kup jarn to wu/ tan sort of action). Inside hand transitions to outside lop, jam near shoulder into armpit, break balance, positional war time.

-takedown from two on one- spiral them down, reverse direction and figure 4 arm as they try to spin to guard to get high arm bar
-counter notes- if other guy counters by pushing face (my standard arm drag counter), attack legs- hence, if training biu/crossface, chain it with lowerlevel takedown counter

-prefered counter- spin out for a single or high crotch (more advanced)
-neutralizing counter- run in to face and grab elbow of far arm
-counter to elbow grab- figure 4 and drive the controlled hand to the mat as far forward as possible (stretch them)- same CoG manipulation as bodylock with trapped arm , driving them to the mat, or stretching them from front russian headlock

Workout #2).
Training partner by- 2 1/2 hrs

1st 1/2 -Escrima
Balance drills, balance plus pressure, transition to no contact pressure, move into roof attack vs. #1 from no contact pressure range drill. Next, #1 strike to defend #2 from point. Last technical drill- counter for counter, single step for each action. Finish with power hitting with 4 1/2 ft sticks.

2nd 1/2 WT
Ground work
Body control with legs- multiple drills from light pressure to body weight
Ab/ad-duction iso holds
Rounds preventing guard from being split with adduction
No hands guard pass prevention rounds
Finish with hooking counter to underhooked leg

Andrew

AndrewS

05-23-2005, 10:47 AM

Yesterday,

Workout #1) Recovery/gpp

15 rounds alternating
KB swings w/ 72lb bell (10 reps switching hands)
sled drag w/ 99lbs (about 40 yards)

31 minutes
Volume= 10,800lbs

Next time- snatches 4l4r, then maybe a swing or two, and increase sled weight, then go up to 5l 5r ?

Workout #2). Recovery.

Baking by pool in valley drinking tequila, grilling, and listening to loud electronic music for hours. I love living in LA.

Andrew

AndrewS

05-24-2005, 11:10 PM

Yesterday,

Elliptical
20min lsd
212kcal, 2mi

Today,

Workout #1).

Training partner by- 1hr 15min
Getting back into a rhythm w/ him. Need to work w/ him out of plum more- makes his chi sao and footwork come out better. Neck control to shoot for lat sao 1 change.
Focus mitts- faks, lop, leg control- explosive
Chi sao- above
lat sao- above, plus changes
Footwork from plum

Workout #2).
Max effort
Sumo DL- turns out I haven't maxed on these before, looking through notes
223x3
273x3
323x3
363x3
388x3
408x3
428x1
433x1
438x1
443x1
Used belt on last three. *Ground* up. Near true maxes and true power lifts. Felt confident just strengthing it up.

Windmills
71 db
2 sets 3rl
Before set got horrible vertigo/presyncope- checked bp 130/70, hr 110- unclear if post exercise hypotension + hypotensive effects of hot rox, or some other phenomenon. Better rapidly

T-bar shrugs, Kelso-style
213
3x6
1min ri

Hope kicked ass tonight- PR 170 without straps, 175 with straps. Came up quick. Tripled 155 easy- beautiful to see. Will crack 200 by winter. I'll bet 250 by the next, maybe before the wedding. Way psyched.

Andrew

AndrewS

05-25-2005, 10:43 PM

Tonight,

Adult swim- sparring.

Boxing- 4 -5 rounds or so
Wind ok. Getting my feet to catch up with my hands more- more opportunities come if I can can stay tight with my footwork. Messing with stuttering pressure to decent effect. Getting a feel for working my way in cutting off space then firing tight hooks- feels very natural- gotta pursue this. Put the fish to sleep working on this- inadvertant , but very surgical. Cold, detached appreciation.

Kickboxing- 3 rounds
Too kicky. Should play this more like my boxing, rather than buy into the kickboxing game. Try to use hands to shut down other person's legs more, and set up my low kicks. On the flip side- getting into decent position for hand shots on the end of kicking exchanges- something to reinforce.

Clinch- 2 rounds
shuckover for russian working to deal with 2 on 1, nicely. Popped the elbow in there inadvertantly once- a keeper. Managed to work into bodylocks off this a couple of times, setting up knees. Inside control doing well- using pressure and threat of knees then opening for nice tight short power shots from inside- felt like I could go from inside control to a seriously threatening shot and back to control pretty handily- gotta work this- essentially jut dar combis but my off hand isn't jutting- suspect I'd have something sweet if I could bring that in more. Gotta watch out for knees when going to take back from inside control. Need crisper transitions from bodylock.

I love fighting.

Andrew

Toby

05-26-2005, 06:29 AM

Try to use hands to shut down other person's legs more, and set up my low kicks.You don't get into chi gerk so much? I tend to use my hands too much and only recently have started to use my legs more effectively. I have always liked a jit tek to keep the opponent on their toes. Tan gerk is nice to intercept. I'm not fast enough yet for effective bong gerk/jut tek combos. Of course, those are all more effective for the lower kicks. I dunno what you're dealing with with the kickboxer.

Props on the lifts - some nice numbers.

AndrewS

05-26-2005, 08:37 AM

Toby,

I use yup (tan) and bong gherk and stop kicking to deal with low stuff, but to me, they imply a mistake in gauging range or positioning. To me, the ideal places to be on a kick are either just outside of range, then pouncing in behind it , or moving in and hitting before it can even start to fire (if you watch the oft- mentioned Belfort- Silva match from back in the day, the abuse starts when Vitor stops a rear round kick with a cross. Coleman was doing this nicely when he won the Pride Grand Prix a few years back, too). Having to lift that leg up may give me a balance disruption, if I'm slick, but it does arrest my motion in, and once the fur starts to fly, I like to go in and put some pressure on, especially if someone's kicking. I view chi gherk as more a clinch fighting tool- what Scott Sonnon would call leg-fencing. I'm also trying to avoid getting into playing kick-tag- I want each piece of my game to be related to the next, not to do different things boxing, kick-boxing, and going free.

As to the kickboxer- well, one of the guys I'm sparring is my 4TG senior in WT, a serious oly lifter, and former champion of his weight class kickboxing in Germany.

Thanks for the encouragement on the lifts- I'm curious what my conventional pull is gonna look like after this round of sumo pulls. BTW- Try some Kelso shrugs- these things are *awesome*. I feel lat , serratus, lower trap- like my mid-torso is wrapped in iron cloth. Trippy lift. I think it's doing good things for my shoulder stabilization, and it feels like it's gonna thicken me up more.

Andrew

Toby

05-26-2005, 06:07 PM

... but to me, they imply a mistake in gauging range or positioning.Yeah, I thought that too but you specifically mentioned using your hands to shut down the other guy's kicks. I guess you meant shut him down to prevent him using kicks as opposed to intercepting his kicks? My mistake - misunderstood. I thought you were specifically drilling intercepting his kicks. FWIW we do do stuff like that but yeah, it's viewed as an emergency. Ideal tactic is as you said - stay out of range or (even better) moving in and hopefully catch him while he's off balance.

... sumo pulls.Tried them, don't like them for some reason. Funny, 'cause I squat powerlifting style and hate Oly style squatting. I'm much stronger on conventional DL.

BTW- Try some Kelso shrugs- these things are *awesome*.I wish I could shrug. I really want to be able to Oly lift but I can't - shoulder problems. I probably could actually, but just to be safe I'm not for a long while yet. I probably shouldn't be benching or doing pullups, but my shoulder's improved immensely in the last 12months so I'll allow myself those vices. In fact, everything I do (lots of aspects of MA and lifting) is probably contraindicated for my shoulder but at least it's improving.

AndrewS

05-26-2005, 11:39 PM

Today,

clean pull
5x5
183
1 min ri

Front press
10x3
125lbs
90s ri

Going for some strength and hypertrophy w/ 10x3 presses. Will do this for a few rounds then hit 5x3 w/ increased ri and rm1.

Came home to an accidentally open door and a missing kitten. Rest of the evening shot looking for cat.

Toby,

I pull better conventional than sumo, too. Sumo feels cool, but somewhat weaker- maybe a long-legged thing. Long arms + short legs= conventional pref, short arms + short legs = sumo pref, short arms + long legs= sumo? , long arms + long legs=?- just thinking.

Anyway- kelso shrugs- get in a bent-over row positions, keep the arms locked, and lift the bar by squeezing the shoulders together. If you can do pullups and bench, these should be ok. BTW- Kelso (in his 'Book of Shrugs' also suggests doing shrug- variants on the pullup and bench- locked arms, pure shoulder girdle motion. This approach might do your shoulder more good than harm.

What's your shoulder injury if you don't mind my asking?

Andrew

Toby

05-27-2005, 02:15 AM

long arms + long legsThat's me.

This approach might do your shoulder more good than harm.Maybe. Probably, if I was careful with my form.

What's your shoulder injury if you don't mind my asking?Osteolysis in the left shoulder. I don't have any pain any more, but I've still got a big bump on the top of the AC joint. Since I got into protein in a big way I drink lots of milk so that might help. When it was bad I had a permanent dull ache and took a lot of NSAIDs. My left shoulder/arm was noticeably weaker. At one stage when it was really getting to me I very seriously contemplated surgery, despite the advice to the contrary. A sports doc gave me some exercises to reeducate my movements and (despite being lazy and stopping them long ago) it helped immensely. Now, no pain for a long time but I'm a lot more careful. I used to do a lot of bench, incline, decline, regular, military presses, lat pulldowns behind the head :eek:. Now I stick to powerlifting and pullups, and my form in everything is much better.

AndrewS

05-28-2005, 10:41 PM

Yesterday,

came home from work, collapsed, woke up at 1030pm. Total wash.

Today,

Regular saturday partner out of town for weekend. Other off at ADCC as spectator.

Workout #1). 1 1/2 hrs

Plyos- HFL level 2, lower body
7 exercises, 15 sets
between exercises- 7 3 min rounds body flow, working on hip issues
between sets- 8 rounds 15r15l sections on bag, dummy, in air. Working on fluidity and ROM, moving from middle on footwork.

Workout #2) 1 hr 15min
Main training partner up to visit
Rep'ed sections, working timing, incorporating chi gherk. Pulled a nice app- for pak/fak off a lead punch vs. a guy using slip and shell- out of 3rd section. Need to build so guy slipping fires a hook, guy slipping shoots , free in between.

Workout #3).
OH squat
5x3
150lbs
3min ri

was going to do 10x3, bombed on my 6th set, took the money and ran. I'm over 80% rm1 on these- 10x3 doesn't make sense based on on Prilepin's charts. Will run this by OL coach. He started this 10x3 thing for practice volume back when I started with this lift based on his coach at the time- might be time to bail on it, and go with the classics.

RDL
3x8
315
1min ri

Used straps- hands still torn up from sumo max.

Toby,

osteolysis of your AC joint? Clavicular head? Are you taking glucosamine/ chondroitin?

A couple of things- dunno if shrugs would beat up your shoulder- they should put the AC joint into traction, not compression. This could be a good or bad thing. I can see how cleans could beat the hell out of you, though. High pulls might be a better option- supposedly they have much of the benefit of cleans, but lack the technical issues of the catch, and are a better option if you don't want to bother with the technique work it takes to learn to clean. Also- Westside swears that sled-dragging is the ticket to rehab'ing shoulders- something to consider.

Andrew

Toby

05-29-2005, 06:39 PM

osteolysis of your AC joint? Clavicular head? Are you taking glucosamine/ chondroitin?Yes, yes, no. I've considered g & c, but no-one ever advised it and I never seriously looked into it. I took calcium tablets (in conjunction with fish oil) for a long while. Nowadays I take flaxseed oil and drink so much milk the calcium's redundant.

... dunno if shrugs would beat up your shoulder- they should put the AC joint into traction, not compression.Yeah, I dunno either but it's not something I want to risk. I'm trying to minimise any sort of loading on the shoulder. Bear in mind that the sports doctors' (two of them) advice was to refrain from any lifting for a several month time frame and never push the envelope again. I'm too stubborn and obsessive/compulsive for that, though.

The 1st specialist I went to showed me my X-rays and pointed out that there's a substantial gap (like 1cm) between the end of the clavicle? AC joint? and my shoulder ball so there was (at that stage) no chance of deterioration of the actual shoulder ball from friction. The problem is the lump that's developed interfering with the triangular muscle sheath that covers the front of the shoulder joint (I forget what it's called). As a result I get "clicking" as the muscle rubs against the bone and if I antagonize it enough, inflammation and pain. E.g. a bong sau might make it click, sometimes every time. I'm hoping that in time the lump will be resorbed by itself. Maybe wishful thinking. Maybe if I stopped all activity.

... cleans ...Yeah, I really want to learn cleans though. I'm just avoiding it for a while yet.

Also- Westside swears that sled-dragging is the ticket to rehab'ing shoulders- something to consider.I've wanted to get a sled for a long while. A sled and one of those super-expensive Ironmind harnesses. Is that the sort of sled-draggin Westside means? How do the shoulders get worked using a full harness? Have Westside done an article on this that I might find?

AndrewS

05-31-2005, 01:57 PM

Yesterday,

postcall. Kinda ragged.

DE day

Box squats wk 2/3, 65%rm1
manta ray+chains w/ high box (16")
8x2
240
45s ri

working out barefoot. Figured out how to 'tear the floor apart with my feet'- better than pushing knees apart on way down- feels more stable. Work from the hip.

Front press wk 2/3 55% RM1
8x3
85lbs
45s ri

Speed deads
Sumo style
8x1
265
1min ri

Tearing the floor apart did right by me for these- mechanic translated well.

Pikeups/jumping beans
5x5
1 min ri
gotta keep these up- great exercise

My restructured program feels right. I'm doing all speed work on DE day, and am gonna use pikeups and fullcontact twists for some speed ab work- maybe some MB slams too, along w/ my heavy ab work. Gotta see what the extra pressing does, but it feels good.

Need to do more cardio and intervals- can feel my wind going.

Toby,

I tell anyone who is an active athlete to take glucosamine and chondroitin. Joints wear over time, and g/c seems to retard that process.

It sounds to me like you have a separated AC joint *and* an impingement syndrome involving the supraspinatus- if someone gave you resistance as you tried to raise your bong to high man (as in chum kiu)- would you have pain and weakness?

Sled-dragging- the shoulder rehab properties are mentioned in some articles up on the EFS site. The type of dragging they're talking about involves holding the handles to the strap and dragging the sled by walking forward with them in hand either in front of you or over your head. In reality you can create all sorts of ways to do sled-dragging- my typical hand position is man/wu to the front, but I've gone sideways (battle punches from long pole), pressed with the elbows and forearms in a lan configuration, double high man sao, double tan, etc. Personally, I don't go so nuts with walking with the Wing Chun shapes, but there are many possibilities there.

Andrew

Toby

05-31-2005, 06:43 PM

working out barefootThat's fun, but for the rare occasion when I drop a plate I'm sometimes thankful for shoes. Plus it's winter now for us ;).

fullcontact twistsLove them. I've been doing them for a long while. Not so good for my shoulder though :p.

I tell anyone who is an active athlete to take glucosamine and chondroitin. Joints wear over time, and g/c seems to retard that process.I'll look into it. Thanks.

It sounds to me like you have a separated AC joint *and* an impingement syndrome involving the supraspinatusMaybe the former, definitely the latter. I thought the "triangular muscle sheath" was the supraspinatus, but I wasn't 100%. The specialist didn't think the 1cm gap in the AC joint was a problem, in fact it was a good thing - minimized the chance of friction damage.

if someone gave you resistance as you tried to raise your bong to high man (as in chum kiu)- would you have pain and weakness?6-12 months ago, yes. Now, it's much stronger. Pain I can deal with - it's a dull (annoying) ache at most, not a stabbing pain and I interpret it as a warning sign to slow down. Weakness I find hard to deal with mentally. Over time it will weaken, e.g. if I do poon sau or chi sau for a long session. 6 months ago it would be sore right away. That's why I considered surgery. I didn't want to live with a deficiency and reports I read indicated excellent results from surgery - the con being a several month layoff. In the end it seemed like I might struggle to find someone with enough experience in arthroscopic shoulder surgery here, I didn't want to rehab that long and the cost was going to be fairly high.

I don't really know why it's stronger. Probably because I'm careful and don't inflame it. I just have to concentrate on keeping the lat contracted and the shoulder down. The 2nd sports doc I saw (who gave me the PT exercises) showed me that I shrugged for everything, e.g. reaching for a jar on the shelf. The constant raising and lowering of the shoulder caused the muscle/bone rubbing and hence pain and inflammation. He also showed me that shrugging doesn't afford any extra reach over a lowered shoulder, so why do it? I can probably shrug now, but as long as I'm aware I'm doing it and am careful. Before I'd do it unconsciously all day long. Going with your bong sau example, I would previously raise my shoulder for a bong sau. Now I do it with the shoulder still. (Obviously raising the shoulder was poor form so I shouldn't have been doing it anyway, but that's more a reflection of my skill level :p).

Another example of my progress - bench is most definitely contraindicated for osteolysis but I made the decision to continue benching. I've improved considerably and still push my heaviest lifts. I might've improved faster without bench, but I wanted to do it (it's the only strength exercise I do now for the pecs/anterior delts/triceps).

Sled-dragging ... Wing Chun shapes ...Oh, that's a good idea. I've always thought of sled-dragging as WSM-style, using the body in a harness. Straps and hand positions sounds like the go. I've just gotta find a cheap sled in Oz (or finally convince my wife I need a welder).

AndrewS

06-01-2005, 12:00 AM

Today,

#1).
Elliptical- started as lsd, the beat got to me, hadda do 6 tabata intervals
20min
246kcal
2.3mi

Recovery- 30 min time limit
Sled-dragging + 114lbs
unilateral split jerks
5l5r
36 lb k-bell
12 rounds
hit a rhythm at the end. Should try this with 2 kettlebells doing it as alternating jump split squats- like sifu's thing but w/ 2 k-bells

#2). 45min
CK
BT
6 2 minute rounds bag workl 1 min ri
Really figured some cool kicking out- moving off the head evasion oblique Ernie was showing me last week, putting it into my game off a jab, then working my front and rear straights, knee driven, into my front and rear knee driven rounds- nice motion power and hip involvement and integrated off the head and body motion I'm working now. Gotta play with this sparring tommorrow night.

Bodyflow to cool off- hip flexor stuff.

Andrew

AndrewS

06-01-2005, 12:27 PM

Hey Toby,

you're down in Australia? Who are you training with?

Some stuff-

Take all this with a grain of salt- I could be wrong, and I haven't examined you or taken a detailed history, but I think I see what's going on in some parts of this and remain confused in others.

You were diagnosed with a supraspinatis tendinitis/tendinosis? Correct? Was local anaesthetic injection +/- a corticosteroid injection discussed? Was an MRI obtained?

Osteolysis of what? Osteolysis means breakdown of bone- what's breaking down?

If you have a supraspinatis tendinitis/tendinosis, which is what this sounds like, this is a pretty common injury, one I've seen in Wing Chun guys frequently (my main training partner, one of bros, and a couple more people besides)- it is, in fact, the most common shoulder injury I've seen in Wing Chun. Bong sao mechanics are almost invariably the culprit, sometimes with an acute injury provoking the inflammatory process. The 'shrugging' action you decribe- raising the shoulder girdle- converts the supraspinatus from a stabilzer to performing a load-bearing function, something which is near-guarranteed to provoke injury.

The technical key to doing bong lies in proper use of shoulder girdle stabilzers (and, IMO, chest mechanics). From what I can tell the rhomboids, and lower and middle zones of the trapezius activate to retract, depress, and upwardly rotate the scapula (in english- for the right shoulder, the pie plate [scapula] in back pulls down, tilts back, and twists counter clockwise). During this, the line from the elbow to the humeral head in the glenoid fossa should be roughly perpendicular to the coronal plane (elbow shouldn't be outside the boundary of the shoulder joint- not the shoulder, the joint- elbow on line with a big delt= incoming injury). If you think about doing a heavy front press, elbows in tight, up to elbow just above shoulder level, then let the forearm drop and the shoulder rotate, you have the position for bong with appropriate shoulder stabilization. From this, you use the body to press in with the elbow- this avoids the 'lifting' action which people often make with bong. Incidentally- the hands at the sides position in form is an attempt to train this component of shoulder girdle stabilzation- pinching the elbows together= pulling the scapula together, and making bong from this position should essentially be just lifting the elbow and bring the arm in, leaving roughly the same pattern of shoulder girdle usage as in the fists-at-side position.

Successfully rehabbing this injury while doing Wing Chun means you must be absolutely strict about making these mechanics part of your motion. Learning to do all upperbody stuff with a nice connected shoulder girdle ain't a bad thing to work on, by any stretch. I've seen this make people come out much slicker than they went into the injury, just 'cos the price of making the mistake becomes so high.

Letting someone 'hang' on your bong, or rapid downward jerks on your bong when you're not properly relaxed can cause or exacerbate this injury.

Getting a feel for this mechanic can be some work- here are some useful things-

-pinching the elbows together with fists chambered, having someone put a hand on midback and cue you during this, making your bong sao, and while using bong in partner drills

-throwing bong on the dummy

-dummy work in general using the dummy to move yourself while *always* respecting your angles

-sled work

-those kelso shrugs I mentioned- body perpendicular to floor doing scapular retraction

-facepulls with bands (see EFS site)

-fatboy pullups (see EFS site)

-consider pullup shrugs- I haven't tried these yet, but they should work some of what's involved.

For second opinions- Andy Williams (sometime lurker on kfo) and John Crescione (sighted on the WCML) would be good guys to talk to.

Hope this helps,

Andrew

P.S. I'm gonna post this around. It seem like the sort of thing which might be useful.

AndrewS

06-01-2005, 10:40 PM

Tonight,

Sparring- 1hr 15 min
7 people in total. We're starting to look like a team.

Boxing- 4-5 rounds
Hook off the jab coming nicely with my present motion. Wasn't making other people move where I wanted them to as much at first, 'cos I was too focused on technique. Fixed that a bit. Ate some right hooks after a fast lead change up. Gotta work on that. Backing people up a lot- feels good. Wound up clinched a bit- nice. Gotta understand that better from a boxing perspective. Little trouble with one with longer legs and arms, need to mess with him more- awkward motion caught me a bit.

Clinch- 2 rounds
Went pretty hard. Working on underhook to set up kneeblock- didn't run through. Short power coming up nicely from inside control. Elbow shuckover as kup jarn landed hard off other person's neck tie and inside control- working nicely. Duck under on the pinch headlock- esp. to counter hip throw. Rolled some sweet combis a couple of times- had people going backwards under constant changing attack, after they were trying to avoid the threat of my clinch. Nice change up. Level changing an issue.

Kickboxing- 2 rounds
Got those kicking combis up and working. Need to play range more, but very deceptive. Did well shutting down kicks with hands, making sure my game is consistant from boxing to kickboxing to clinch.

Good night.

Andrew

stricker

06-02-2005, 07:11 AM

Hey Andrew cool blog you've got going. Do i undertand correctly that you do wt wing chun and mma or kick boxing and wrestling as well? How's that going for you? I've just started doing mma the last month or so, im finding it pretty cool how much chi sao helps with wrestling from pummelling and groundfighting. Had a few suspicious 'are you sure you haven't done this before?' doing like chi sao with my feet on the other guys arms when he's on top trying to ground and pound then going for the triangle.

You do a hefty amount of weight training too, my mma teacher says i need to do weights and my wing chun teacher has been for like forty years or something. Hmmm i need to get on the case.

AndrewS

06-02-2005, 08:33 AM

Hey Stricker- thanks,

My core arts are WT and escrima, and I train around a fair bit. I'm a student of Emin Boztepe's (a guy with a respectable background in boxing, muay thai, wrestling, and sub grappling), so my have some nice guidance in putting my game together based on my WT. There are some extra-sweet parallels, and nice ways to cross the tools over. Ultimately- I'm just a guy who likes to train and fight.

As to weight-training, it's a beautiful thing. Learn it like you'd learn a highly technical martial art and you will be rewarded in many ways. Check out <www.t-mag.com> and <www.elitefts.com> for some nice articles, as well as the links up at the top of this board.

Where are you training MMA, and with whom are you doing Wing Chun?

Andrew

stricker

06-02-2005, 01:47 PM

**** this forum i just lost another post to you... 2nd time lucky on the private message i sent you andrew.

anyway, yeah the cross over rules. for the moment i plan to keep the mma and wing chun pretty much seperate, although i can't help the wing chun coming through in mma especially with the wrestling and groundwork, basically anytime i'm in contact :D

I don't plan on lifting weights until after the summer - i'm still getting loads fitter just doing the mma classes hellish "warm up" loads of padwork, pummelling and all that then the bodyweight stuff at the end. When they get easier i'll step it up, or when it's not so nice being outdoors!

AndrewS

06-03-2005, 12:42 AM

Today,

Late day at work. Knee bruised from last night, ankle still tweaky from lateral hops.

Workout #1).
GPP

Snatches
72lb kbell
4r4l

hip pop felt good. Got the explosion working.

Sled drags +114lbs

15 rounds
31 min

Same time as last time- felt quicker. Some extra work with the extra weight.

Shake- glutamine enriched whey, fiber, EFA blend, creatine, frozen strawberries, goat's milk. Incredibly tasty. Gotta remember this.

Workout #2). 40 min.
CK
BT- did this like a fight. Interesting feel.
5 3 min rounds dummy and bag
playing with bong/fak, did some hits with the 4 1/2ft 2" rattan working elbow shoulder mechanics on the turnover
Worked the kup jarn elbow shuck into fak/lop instead of russian 2 on 1 on the bag, then added transition to rear high punch/low punch. Low punch *very* interesting.

Chain- kup/shuck to high fak/lop; from here transition back to russian 2 on 1 or to either pak/punch or pinch headlock. From pak/punch can go to pinch headlock. From pinch headlock can attempt standing arm triangle or transition to RNC, or feed knees. ? kick the leg for a takedown off pinch headlock?

hmmm,

Andrew

IRONMONK

06-03-2005, 03:51 AM

hi Andrew,

When you are training with the bag are you using gloves?

i have been recently training with a heavy bag without gloves(bareknuckles) and my hands feel strange after training.I feel some pains in the bones in my hands and in the fingers.I have tried bag gloves and there wasnt much difference.
The pain goes away after a day does this mean that my hands are not used to hitting a bag and it will eventually get used to it?or is it bad for my hands?

AndrewS

06-03-2005, 08:43 AM

AndrewS

06-03-2005, 11:03 PM

Today,

stuck at work late. Unable to catch up with training partner.

'Max Effort'

Sumo DL
225x5
315x3
375x3 x 5 sets
3 min ri

Playing with 85% RM1. Could probably have done 87.5 or 90, but pretty ragged after work today. We'll see if this made me stronger.

T-bar Kelso shrugs
221lb
3x6
1min ri
easy. almost too easy. Some type of potentiation w/ the DL?

Y-sits
41lb
3x6
1 min ri
also easier than usual. maybe I'm stronger.

Off to incredible mexican joint- cilantro-reposada margarita sorbet with snapper ceviche, a badass beefcheek barbacoa with a hit of clove and excellent chocolate flan. Reminds me of the birth of Asian fusion with thai and vietnamese cooking in high end french joints, and their house meals migrating out to the front room. Bourdain is right- there are gonna be some tight latin chefs coming up soon.

Andrew

AndrewS

06-04-2005, 09:46 PM

Today,

Workout#1).
Wrestling 1 hr
- based on technical errors at Abu Dhabi
Inside control to collar tie- make reflexive to grab elbow fingers forward, thumb outside (or to shuck).
From here- push in, lower level, penetration step to double (high crotch and single also part of series).
Worked on level change and penetration step. Feet closer together, drive off the back leg, fall over the forward leg, rear leg comes up from the outside. Get as extended as possible.
Ankles flat to the mat- denies opponent a handle, prevents injury. Need to work on this.

Workout #2).
Training partner by- 2 1/2 hrs
Escrima 1 hr
Lots of hitting drills with motion. Roof attack. Head motion. Roof attack on the swiss ball- part of head motion drills.

WT 1 1/2 hr
Reviewed 1st and 2nd SG requirements. Footwork, kicking, dan chi, 'street defense'.

Workout #3). 1hr
Upper body plyos
HFL level 1
4 exercises 9 sets

Front press
10x3
130 lbs (85% RM1)
90s ri

Hanging leg raises
5x6
60s ri

Lighter day than I planned.

Andrew

IRONMONK

06-06-2005, 03:10 AM

Faze,

dunno what's going on there. Are your hands the problem or your wrists. I use gloves, mainly so I don't tear open my hands. Try using gloves and wraps, and see if that helps, and maybe work the wallbag 4-5 days a week for a few months without protection. The wallbag and huen saos seem to teach the wrists to handle impact.

Andrew

Andrew,

Thanx for the tips

The pain was mainly felt when doing low punches and any punches done with shifting or stepping in movements.I think my skin on the knuckles would scrape alot and the pain was felt in the wrist and in the pinky knuckle/finger.

However I have been making sure to land my punches with correct alignment and it seems to have made a big difference.

I will be using bag gloves and wrist wraps to be on the safe side especially because i keep getting cuts on my hands.

Regards

Faze

p.s do you work as a doctor?where do you get the time to do so much training(skill & strength/conditioning work)?

AndrewS

06-06-2005, 09:34 PM

Today,

postcall. Ok night.

Workout #1). 1 1/2 hrs
Plyos- hfl lower body, level 2
7 exercises, 15 sets
lateral jumps kicked my *ss
In my rest intervals
heavy bag 4 rounds
dummy 4 rounds
long pole 3 rounds
Working on penetration step body mechanic w/ long pole thrusts- drop, keep the feet together to store, fire forward
did some light bodyflow for hip flexors, anterior tibialis

Workout #2).
Oly 1 1/2 hrs
Power cleans
45x5
95x5
133x5
155x5
183x3
183x3
183x3
183x3
183x3

Feeling better. Still need work on catch, but form better. Need to hover around this weight and work. Hitting a shade higher on the left on 2nd pull.

OH squats
45x5
45x5
72x5
110x3
127x3
150x3
150x3
150x3
150x3
150x3

Groove smoothed out with time. Probably wouldn't go up now- right hip tweaky, but drive felt more symmetric. Might drop down to a lower % rm1 by Prilepin next time out and do some more reps. Might go up on the powercleans and head for doubles.

Faze,

On the gloves/wraps thing- my 4th Tg senior advocates this too, and sifu Emin uses wraps on bag work, so you're in good company.

Yeah, I'm working as a doctor- I've been an attending out here in Cali for 5 years (moved out here to train). I have it easy now, 'cos I set things up for me to train. My first place in town was near the old school so I could hit 6-10 classes a week, then after that folded, I bought a house. Right now my gym is about 30 ft from my back door, so getting in 2-3 workouts a day is pretty easy on days when I've been in overnight or can break out early (and I have mats and a dummy which encourages visitors, plus my si-sok was teaching oly lifting out my garage for bit). Residency and med school were ugly- 6 hr round trip drives to Detroit to train with my sihing, living on rice and green onions to pay for gas, training from 9pm to 2am on too much coffee in a freezing basement, working out in the call room doing hours of turns. I've got it easy now.

Andrew

AndrewS

06-09-2005, 12:24 PM

Tuesday,

'rest'. It didn't work out that way.

Yesterday,

Sparring. Got some interesting things going with my low kicking and clinch in free rounds. Starting to find nice ways to fire hands, then kick to set up next hand shot while pressing in with someone who's avoiding my clinch. Overall fatigue is starting to show. Ate a bad shot to the head, stayed on the ball enough to tie up and keep going a bit before breaking to shake it off- don't want to develop bad habits of stopping when I eat a hard shot. Got caught with a knee to the bladder countering my headbutt- got greedy and didn't control the legs first. Way too tired. Too many weeks at work without a day off. Burned out, mood going. Haven't had more than 5 hrs sleep in a row in over 2 weeks- performance is suffering. Not happy.

Andrew

Kevin Bell

06-09-2005, 01:52 PM

Andrew rest IMMEDIATELY take a couple of days to chill out get some sleep catch up on some TV or whatever you got to do, stay away from the PC stay away from the gym/workouts/sparring and come back in a couple of days with a fresh mind and body.

Kev

AndrewS

06-09-2005, 10:52 PM

Today,

DE
Box squats 16.5" box
Manta ray + chains
70% rm1 PL backsquat
8x2
260
45s ri
wk3- low box next week

Front press
60%rm1 (calculated- 154)
8x3
95
45s ri
wk 3- gotta figure out next cycle

Cut the speed Dls out- tired.

DB rows
3x6
86
1 min ri

Alternated-
pike ups 5x5
band pull aparts with knees 5x20

Finished up w/ some bodyflow stuff for hip flexors, rolled out my IT band and gluts w/ MB.

Kev,

yeah, that would be the smart sane thing to do. Next weeks schedule- Monday-26-28hrs on, Wens- day at work, Thurs 26-28 hrs on, Fri hit EBMAS summer camp in afternoon, Sat 26-28 hrs on, Sun try to make it to AM escrima, Mon, Tues work regular, Wens 26-28 hrs on. . . My life is neither smart nor sane. If I make it the next two weeks without a serious injury, I'll count myself ahead of the game. The only way I can mentally survive my job is to train.

Andrew

IRONMONK

06-10-2005, 02:12 AM

Yeah, I'm working as a doctor- I've been an attending out here in Cali for 5 years (moved out here to train). I have it easy now, 'cos I set things up for me to train. My first place in town was near the old school so I could hit 6-10 classes a week, then after that folded, I bought a house. Right now my gym is about 30 ft from my back door, so getting in 2-3 workouts a day is pretty easy on days when I've been in overnight or can break out early (and I have mats and a dummy which encourages visitors, plus my si-sok was teaching oly lifting out my garage for bit). Residency and med school were ugly- 6 hr round trip drives to Detroit to train with my sihing, living on rice and green onions to pay for gas, training from 9pm to 2am on too much coffee in a freezing basement, working out in the call room doing hours of turns. I've got it easy now.

Andrew

wow that is a really busy schedule!!! :eek:
u got a lot of determination there-do you teach as well?

stricker

06-10-2005, 11:52 AM

Andrew rest IMMEDIATELY ... stay away from the gym/workouts/sparring

Then,

Today,

DE...

:eek: Gotta love that attitude! :D

AndrewS

06-10-2005, 10:57 PM

Today,

GPP/recovery

k-bell swings
72lbs
12reps, alternating hands

sled-drags
+114lbs

15 rounds
26min 40 sec

12960lbs work

Faze,

I teach a little these days. I got truly sick of trying to get a group going. I should make a try again, but I hate fliers, noobs, flakes, and generally wasting my time.

Stricker,

Kev's right, I'm just hard-headed and compulsive, as well as used to training around absurd levels of fatigue.

Andrew

Kevin Bell

06-11-2005, 02:03 AM

Andrew,

Its always easier to pass advice to others than apply common sense/logic and follow our own advice. Right now im coming off a two week lay off, had to take the time off i was totally jaded and worn out - volume killed me and CNS was totally screwed and beginning to get a little short and aggressive with people undeservedly so because i was dead on my feet. Spent the last couple of weeks just concentrating on my class a little bit of cycling and a little swimming. I've enjoyed a couple of beers and just chilled. Now feeling that sycho determination to get back on Monday but ive decided if i feel the need to take a day off im not gonna bust my a$$ about it, gonna listen to my body rather than that little voice in my head screaming more,more, more!!!

Have a good summer camp mate :)

Kev

AndrewS

06-11-2005, 07:24 PM

Today,

taking it easy, skipped wrestling- penetration steps just mess with my knees and hips anyway,

Training partner by- 2hrs.
Escrima 1 hr
Roof attack vs. #1
#1 vs. #2 attack
Inside defense vs. #3
#3 vs. #4 attack
Into- moving box drill, hits 1-4 w/ feeder w/ 2 sticks (working my figure 8 a bit). Fried partner's brain, but I think he got the bug. Welcome to live stick work. Sparring sometime this summer.
Finished with some candy- my favorite stick disarm (downweight and strip out of a tieup), and tightening the circle to downweight and hit when a guy has an inside tie on you. Hmmm, I wonder if I could use this as a way to catch a snapdown on a guy who has inside control on me.

WT 1hr.
Reviewed rest of material for 2nd SG. Lots of basic drills, just reviewing. This partner deciding to learn our system from me is one of the nicer compliments I've gotten, considering he already has the whole system from two other teachers and trained with them for 7-8 yrs, as well as some nice full contact experience. Now that he's proven he's committed, I'm willing to put some more work into him. It should be reasonable to get him to 5th SG by next January, then through 8th or 9th next year.

Might train some more later, feel good now.

Kev,

I hear you on the irritable thing. My first couple of years out here it was appearantly a running joke for the guys to avoid being my partner when I was post-call and set me up with the most irritating obnoxious people in class and watch what happened.

Anyway, I'm cutting my volume back a bit, and my hot tub just got fixed, so I figure some tequila and lime and lounging are in order.

Later,

Andrew

AndrewS

06-14-2005, 11:40 PM

Sunday-rest
Monday-on call

Today,

Workout #1).
Private lesson w/ sifu 1hr 15min
1st 30-40 min free chi sao, pretty intense. Hendrix set the tone. Hit the ground a bit. Got my body worked pretty hard between knees and lifting punches. Felt like my feet were glued to the floor when he kneed- subtle setups, gotta watch him beat someone with that, or get into that again and pay attention. Always amazing the subtle things he does to nail you under pressure. Think he reswam and did a pinch headlock when I underhooked and went for biu crossface, but hard to tell- gotta ask about that next time. My neck pulling hand had some juice. Managed to absorb his neck-pull with body pretty well. Weird chi gherk fold counter to cross-legged yup gherk- dunno what's happening there.

Last part- totally soft. Working timing. On person leads (attacks) other counters, attacker changes on the counter to find hole, always splitting the timing. Freaky. Cool.

Pearls-
People have speed or power; few are both fast and powerful.
If you don't let someone with power get started; they can't use their power.
Split the timing to change on the counter.
Take a piece, rep it to death, single and double arm; suggestions on how to use juniors to develop this.

Much fun, and good to see sifu again. The longer I know him and watch him grow, the more I respect him. Very cool seeing how good he is with kids- playing around with his admin assistant's 2 year old.

Workout #2).
Oly
Working off Prilepin's tables

Power Cleans
65% rm1, 25 reps
45x5
95x5
117x5
135x5x5
90s ri

OH Squats
70%rm1 (calc) 24 reps
bw x10x2 hands behind head- excellent tip
45x6
77x6
95x6
115x4x6
2.5 min ri

Kelso shrugs w/ t-bar
251
3x6
1 min ri
light

hanging leg raises
3x8

alt w/

band pull aparts w/ knees

3x30

Bodyflow, hip flexor stretches, IT band rollout on MB to finish.

Andrew

AndrewS

06-16-2005, 03:40 PM

Yesterday,

Workout#1).
Sparring 1hr 15min
Boxing- head motion doing ok, picking off shots and timing counters better, got some combis up and running, starting to figure out the body a bit more, as well as some hand fighting.
Free- low kicking game coming together more and more- starting to use inside close straight kicks to set up hands and vice versa. Making people jumpy about planting their feet in close seems to be a nice strategy on the more mobile- gotta see how this works on a more solid base w/ takedowns more firmly in mind.

Workout #2).
Front press
10x3
135lbs
90s ri

Andrew

AndrewS

06-18-2005, 10:43 AM

Yesterday,

WT summer camp- 3hrs
On the beach in Santa Moncia. Beautiful day, on the grass by the Pacific. Attendance was light so sifu worked with everyone individually. Walked in and went live with sifu- much fun. Tried to figure out the knee thing he was doing, but he stayed off the knee attacks with me- I think he was showing some concern cos he worked me pretty hard earlier in the week. Wound up in his knee on belly in at one point- escaped by hooking the leg after pushing the knee a bit and controlling his back knee to avoid the knees to the head- decent job at that. Want to drill escaping from here more- think pushing knee + underhooking leg with near arm is something I should play with more, though overhook covers my head better. Gotta drill this as a weird shrimp/bridge threading the near leg through, bridging on the far leg. Range stuff working nicely, doing my own thing at a distance and caught no criticism- I'll take that as tacit approval. Fun. First time Hope's seen me training that way, much less with sifu- she was entertained.

Cooked a mid-grader for a bit- a guy I taught from 1sg on- he's got his 9 now. Woke him up a little, then tried to clean him technically a bit on the stuff he was getting nailed with. I despair of making progress.

Spent the rest of the seminar working chi gherk stuff from 5th and 7th sections. Timing on 5 working nicely. Big open with the yup gherk to make the other leg a nice long lever and spin, downweight on pull and kick. Ideal conditions stuff, but a few months work and it'll be frustrating people sparring. Caught a beautiful combi going free- attacked with the hands, kicked, drew the leg defense, downweighted through the hands to put weight in the leg while in mid-air, then kick-swept the leg defense to drop. Effortless and easily replicable. Will try this sparring next time out- gotta work with partner more.

Leg stuff feeling much slicker- ? band pull aparts helping hips? Gluts sore today- unclear if this is DOMS from 6/15 or yesterday. Too little sleep.

Ran up to Malibu for dinner- seafood at a picnic table with a view of the water. Not great seafood, but sunset on the Pacific is breathtaking.

Back on call today.

Andrew

AndrewS

06-21-2005, 10:12 AM

Sunday,

Escrima seminar w/ Mr. Latosa- 3hrs.

Broke out of work and headed to Santa Monica. Great to see Mr. Latosa again. I'd read the first 1/2 of Dempsey's book the night before and had that cooking in my head. Talked with him a bit about it- need to forward him the link <http://www.iron-body.com/dempseybook/> as he's been looking for a copy.

Started off with figure 8 drills, then moved into figure 8 with stabs. Then pressing on solid surface with stab and adding twist and surging body forward (bringing shoulder/chest in) for second power surge. Did this off a guy checking a stab after roof attack to get a feel for how to shift the power to get in. Theme starts to emerge- short power. Fire the initial shot then surge the shoulder and twist for a short shot. Worked this from inside control empty handed to check the other guy back with one or a series of short shots in order to set up the bomb. Worked pad drills- supress initial shot, surge with the emphasized mechanic on the second, fall in to the third, all off the same hand, short. Same with moving pad. Empty hand figure 8s on two pads, full, then supressed. Hammer down (#1 or #2) then be set up to fire straight with the same hand. Same with same side inside hammer hand to hook- then working to backhand (roof attack) off the same hand. Check 'em in the neck away from you a bit, fire the hook (shoulder surge), follow with the roof to set up the rear hand. Some nice stuff on weight dropping on shooters. Lots of head motion emphasis. Suppress shots in the figure 8 to power coming shots- inside hammer hand as part of bob and cover to power rising right hook. Long left to set up the right straight- hit long to make them cover and get a reaction, keep right by head, bring body in (shoulder surge), then fire punch after body comes in, hiding it. Footwork to set this up- circle right and wrong directions, head in the right direction a few times to make them have a rhythm, then move body but don't step, w/ or w/out long left, then drop the right, 'cos they'll have moved into your targeting zone.

Points to remember:
- short twist and shoulder surge to power second shot (keep square, though).
-footwork- get them to move with you, then make the body motion without moving the feet to put them where you want them for the hit.

Later-

8 rounds sled dragging with 95lbs. Showing a buddy in from out of town some of what I'm doing these days. Very dangerous, I almost spilled my drink doing this.

Yesterday,

slept.

Andrew

AndrewS

06-30-2005, 09:10 AM

Hmm, lost a couple of workouts.

Last Thursday,

ME
Sumo DL 4x2- 90%rm1
OH press 10x3 w/ 137.5?
Kelso shrugs w/ t-bar 3x6
Forget what else.

Going for a little strength + hypertrophy here. Only been doing upper body lifts for the last 1 1/2 yrs and I could probably use some more meat on my shoulders.

Fri-
recovery workout before driving up the coast
Jumping lunges done as unilateral split jerks w/ 2 36lb kettlebells
Sled drag +133?
5 rounds

The k-bell stuff just s*cked the first 2 rounds, then my groove popped up and I was golden. I think I'm gonna work up to sets of 50 with these for some speed-strength endurance.

Sat/Sun/Mon
- in Santa Cruz. Drinking. More drinking.

Tues-
Elliptical 20min. Slept.

Weds-
Sparring 1hr 30 min
Remarkably, I wasn't as off as I thought I'd be. Body control was more messed up than timing- I could feel that my kicking wasn't quite as crisp as I'd like. Worked long lead setup for rear hand and accompanying footwork fake- beautiful. Got suckered by someone else going for the same thing- getting a sense of how to watch for it. Worked the hammerhand bob to high hook- not quite connecting, but impressively snappy. Using a suppressed hit to drive head motion seems to get me an extra 1/2 beat and the power on the following shot rocks! Nothing special on the kickboxing rounds. Clinch- tried to be more transitional- caught some nice neck pulling hands to knees on someone I normally don't catch. Finished off with a bunch of ground time with strikes.

Andrew

AndrewS

07-01-2005, 12:19 AM

Today,

Workout #1).
DE
low bar low box (13")
wk#1, 60%rm1
10x2
225
45s ri

Hope wisely suggested to add chains next cycle w/ the same box height. Excellent idea. My drive is notably asymmetric off the lower box L>R. Correctable when pointed out. Must figure out how to do more unilateral leg work- split jerks seem a nice addition- essentially an extra workout with the repeated method. Maybe split squat jerks too? Step ups?

behind the neck press
8x3
wk #1, 50% rm1
85lbs

DB rows
3x6
86 lbs
1 min ri

Alternating
Full contact twist
5x10 +44
Pike ups 5x6

Band pull aparts
3x30
1 min ri

IT band on MB.

Workout#2).

Kicking-
6 3 min rounds, 1 min ri

Gotta do some RM1 testing soon. Saw Travis Mash is doing overhead squats as a max effort move. May have to try that some time. Still jumpy about the weights overhead while squatting. Front press is due, though. Maybe after the next lower body max effort day (front squats?). Hmm- been thinking about zercher lifts- supposed to be good for the abs- maybe some assist work done zercher style? Single leg goodmornings?

Andrew

stricker

07-01-2005, 12:28 PM

Hey andrew just to let you know i saw Emin! The seminar itself didnt go too well, no fault of his. He's a really funny guy, and no-nonsense, and scary good. Chi sao with a german tech-level guy was my personal highlight. I'll definitely use up my remaining 2 seminar chances! Oh, the ebmas-style lat sao was v.interesting, i had a nothing but a face full of fist the first few minutes.

Neo

07-01-2005, 03:38 PM

hey stricker, were you with Steve hazell's guys?

stricker

07-02-2005, 02:31 AM

Neo: No i went alone. I looked him up, so i know who you're talking about now. I do wonder what they thought at the end of it all. That was one thing that struck me after the seminar actually, Emin was so positive with the direction hes going in, but there was a lot of disallusion around with the state of things, a real pity.

Neo

07-03-2005, 07:24 AM

but there was a lot of disallusion around with the state of things, a real pity.

In what way?

stricker

07-03-2005, 01:26 PM

Sorry for invading your blog andrew...

Neo : a lot of people really wanting to learn good wing chun but struggling for one reason or another. Often because they'd been let down by teachers or organisations. I dont wanna go into details he said she said politics aint my bag mate.

AndrewS

07-03-2005, 02:53 PM

glad you enjoyed the seminar. Sifu Emin's a spectacular teacher. Did you get any hands-on time with him? The punch on punch lat sao is an excellent tool and can be worked really nicely as a bridge/isolation of some very useful skills. It's still subject to the typical limitations of European lat sao- lack of momentum and contrived range and timing- but less so than the old way, especially when done as sifu Emin does it- very stable, always moving.

As to politics and disillusion- f*ck 'em. I've heard a lot of gripes and problems, and have my own. Oh well. You're responsible for your training and environment. No organization can build a school for you, make you better, or provide the secrets- if you want a school or skills you just have to work and learn. A lot of people forget that, you won't get students or skill just 'cos you've got 'EBMAS' or 'EWTO' or 'GJJ' on your school name. Others just are sick of organizations; others not a good fit for this particular organization. I've been sucked into the negativity before, and now I really just try to take responsibility for my own environment, and do the best I can based on realistic goals without angsting.

Andrew

IRONMONK

07-04-2005, 02:08 AM

Stricker are you with the NWTO-GB?

So when and where was this seminar held?Do you know if Emin is planning to do more seminars in the UK?

Neo

07-04-2005, 02:23 AM

a lot of people really wanting to learn good wing chun but struggling for one reason or another. Often because they'd been let down by teachers or organisations. I dont wanna go into details he said she said politics aint my bag mate.
Stricker, I know the feeling, but as Andrew said, you just have to get on with it and find the people that meet your needs at that moment in time. Some people blinker themselves to an organisation's policies but you have to take these into account with the freedom we have to choose, not beef about them but make the choice that we have to train with people that we want to. Glad you enjoyed the seminar, Adrian the organiser was one of my students and a good friend. I shall let him know you enjoyed it.

Ironmonk, Adrian's details should be on the ebmas website but if any problems, let me know and I shall PM his number to you.

http://www.ebmas.net/usa/seminare.php?aktion=seminare&auswahl=show&id=71

stricker

07-04-2005, 06:48 AM

Andrew: I was a little gutted i didnt get much quality hands on time. I did for about 30secs but it was very first thing at the seminar, i'd just driven for 2 hours, no warm up or anything just BAM! There were a few things that were er, sub-optimal about the seminar but none emins fault. His luggage was lost and flights screwed up so it had to be cut short, i dont know if he was running at 100%. Most of the attendees were ebmas members with programs etc to get on with, and he had other priorities too rather than just entertaining freeloaders like me. I'm definitely gonna see him again and maybe be a bit more sneaky choosing better partners and harassing emin.

About the lat sao it really highlighted a few mistakes i was making (but then every drill highlights some mistakes but allows others) the main thing was it was a lot more intense which i liked. I worry a little bit that it encourages force on force or using more of a 'push' for the punch, and i'm always slightly critical of lat sao anyway. if you do wing chun properly lat sao never happens as you should stick. maybe i'm wrong about that maybe right, everything has its limitation the trick is to mix it up. I didnt get into the moving, only learned one arm change no footwork.

What i was saying about disillusion i just feel sorry for people who dont have access to good honest teachers who themselves arent being messed about. I understand you loud and clear i have my own gripes, the main one is the fact that the politics exists at all, and it interferes in genuine peoples learning. My attitude is to ignore it and get on with training. it only affects me very occasionally. I learn what my teacher teaches me, and thats awesome. Exactly every one is responsible for themselves, and no one else. One of my favourite sayings in life is choose your own path. That's what i do.

Neo: i wasnt beefing about anyone, i dont really know much about the politics it just guts me a little to see enthusiastic people who've had bad experiences. Adrian seems like a good example, super enthusiastic, he obviously trains a lot, but limited access to teachers. that's all i was saying. It's a pity the only option he sees is to fly someone in from the states a few times a year, but gotta give him plenty of respect for doing that, most people wouldnt have the guts they'd probably just quit or compromise themselves. I'm sure he'll get real good training with emin too. Me, i'm 110% happy with my teacher, i feel very lucky and privilidged for what he gives me. And im 100% with andrew on the responsibility thing, what i see as shortcomings in my training are my own to be sorted out by myself, which i do!

Ironmonk: no i'm not. i'm just a lowly student not with any org.

I dont really want to go into this stuff any more i'd rather just talk technical about wing chun and training to be honest. But yeah Andrew, just wanted to give you the thumbs up.

AndrewS

07-04-2005, 06:29 PM

Saturday,

boxing
6x2 min rounds
Working defensive skills, timing, head motion.

Sunday,
Power cleans
4x4
172lbs
2.5min ri

OH squats
4x6
125lbs
2.5 min ri

Jon, Alasdair,

Some stuff-

Most of the attendees were ebmas members with programs etc to get on with, and he had other priorities too rather than just entertaining freeloaders like me. I'm definitely gonna see him again and maybe be a bit more sneaky choosing better partners and harassing emin.

Excellent idea. Sifu's remarkably easy to get to open up and start showing all sorts of good stuff if you demonstrate you're actually interested in fighting (not just the trappings), willing to take some contact, and politely ask a lot of questions. I try to always have a couple of questions about apps I've come up with and problems I've encountered when I see him and have gotten a lot of pearls that way.

About the lat sao it really highlighted a few mistakes i was making (but then every drill highlights some mistakes but allows others) the main thing was it was a lot more intense which i liked. I worry a little bit that it encourages force on force or using more of a 'push' for the punch, and i'm always slightly critical of lat sao anyway.

There are serious limitations to it. Be aware, however, that punch on punch shouldn't breed a push at all; it should be a very pure test of your wedge and structure, and should have a cutting quality. Torn up wrists indicate improper force usage, btw.

if you do wing chun properly lat sao never happens as you should stick. maybe i'm wrong about that maybe right

You're wrong. If you do Wing Chun properly you hit the other guy. Every punch in lat sao should be thrown to find the target and take you in to hit it, just like every action in poon sao should destroy the other guy. You shouldn't change just 'cos a fly lands on your arm- you should change when you can get an advantage from changing in response to that little force, and do so with control. Go punch on punch with a little pressure and most people start to run from the force, changing all over, thinking that's right, even though the hits come through.

Anyway, just trying to keep this technical, while recovering from my hangover.

Andrew

stricker

07-05-2005, 02:31 PM

Andrew,

Be aware, however, that punch on punch shouldn't breed a push at all; it should be a very pure test of your wedge and structure, and should have a cutting quality.I'm sure your right, it was just a minor worry that it might. I didnt necessarily get the best impression of the drill. No disrespect to the partner who showed me it (i think a mid-sg ebmas member) but when i looked at the higher grades doing it it looked better. The drill was new to me too, so fair enough. Definitely it seemed a really good idea great for the wedge, getting elbow low when on the outside, and good for the stance, and nice and aggressive.

You're wrong. If you do Wing Chun properly you hit the other guy. Every punch in lat sao should be thrown to find the target and take you in to hit it, just like every action in poon sao should destroy the other guyYeah i'm sure i am wrong, thats just my current level of understanding, i'm just tossing ideas about. When i first started lat sao and got into it i thought it was great, understood it pretty well. I've been doing mainly chi sao with not a lot of lat sao for a while now, so that's what i'm into. Lat sao doesnt make much sense now lol.

I guess what struck me the most was that it was more dissimilar to normal 'euro' latsao than it was similar. It seemed like a totally different drill, so not really a fair comparison.

You shouldn't change just 'cos a fly lands on your arm- you should change when you can get an advantage from changing in response to that little force, and do so with control. Go punch on punch with a little pressure and most people start to run from the force, changing all over, thinking that's right, even though the hits come through.Hmmm interesting. When doing the lat sao if i glanced over my partners shoulder to watch emin destroying someone (ie stopped consciously concentrating on what i was doing) i accidentally went to bon sao a few times. The hit didnt come through so i guess i was ok, i dunno if that was good wing chun or bad, may have been a dodgy punch, maybe bad on my part. I was definitely making sure not to run from the punch, or lean into them, that was the probably the best part of the drill.

Great back on track with the technical! sorry again for the slight thread invasion mate, i'm sure you'll be back rocking again soon after the hangover!

rubthebuddha

07-05-2005, 06:42 PM

why the funk are you talking about wing tsun in a fitness forum, andrew? you know that crap has nothing to do with fitness. ;)

Toby

07-05-2005, 09:28 PM

What I wanna know is what you're all talking about - specifically what's the lat sao drill you're discussing? I'm CK level, so I know the lat sao but I can only recall drilling it once, and that was for applications for breaking bridges if someone grabbed you.

BTW, happy b'day Rub. I know, I'm a bit late :p.

AndrewS

07-05-2005, 09:41 PM

Today,

Workout #1).
1 1/2 hrs
Plyos- 7 exercises, 15 sets
5 rounds body flow
5 rounds dummy

Workout #2).
GPP/RE
K-bell snatches
5r5l
72lbs
Sled drag
+125
Step ups
2 steps, controlled negative
10r 10l
10 rounds
40min

Gotta run- Z-Trip is spinning at Temple Bar.

Andrew

AndrewS

07-08-2005, 10:23 PM

Yesterday,

up all night with food poisoning.

Workout#1).
Elliptical
20min

Workout#2).
5 rounds -lead kicks from clinch range
in between rounds
front squatsx5 up to 125lbs
single arm deadlifts with rolling thunder handle- up to 90lbs 5 r 5l
just trying to get loose.

Today,

Rodney King- day 1).
Balance and awareness. Staying square. Developing kinesthetic awareness by throwing jab cross with eyes closed, verbal cues to up power. Nothing too new, but excellent material.

Jon,

Euro lat sao as I learned it- pak-punch platform, right? An early tweak I learned to that from a trainer from the castle- use the pak to guide the punch by, but send the pak like a spade palm, so it's still an attack.

Another good trick- move from chi sao to lat sao- very controlled to find changes. This leads to chi sao and lat sao eventually becomes sparring- flowing from distance to lat sao to chi sao to clinch to distance to takedowns to the floor to distance. Keep this in mind- you should be working the same essence in the clinch, closing, in chi sao, and in lat sao.

RTB,

eh, I'm a weightlifting brute with no technical ability who only pull stuff off 'cos he's big anyway, so I can be ignored.

Toby,

lat sao is drill progression taught in WT circles. It covers low and high kicking, backfists, hooks, uppercuts, elbows, knees, and the plum, as well as some basic takedowns, reversals, and standing vs. ground stuff.

Andrew

stricker

07-09-2005, 08:33 AM

Andrew,

Yeah regular lat sao is pak-punch, 'euro' is your term i picked up (ebmas punch-punch=american). I agree the pak should be aggressive, hopefully you can even upset your partner with it. Do you mean guides by like wedge effect (slides) or hand sticks and guides? One detail i've been taught is to make sure the pak hand is soft so it slightly 'cups' around the incoming arm, not doing that gets me hit! It's been a while since i've done it though so i'm a little fuzzy.

I've watched my teacher training with his starting with lat sao then transitioning to no-contact then to lat sao, chi sao, back out, back in, very cool. I've kinda touched on that with a lat sao drill where you stick follow and move in. Do you know the nook sao (?) drill? That starts from either 1st sentence chi sao variation or lat sao like tan-punch, then gwat-punch, pak-low palm, looping round with partner out of phase. Its a really fixed drill, but one i like, the range and feeling seem really right. Not quite chi sao, not quite lat sao, but with wing chun essense!

ps got gholar dvd - watched disk 1, v.good, will really help with my takedowns.

Toby

07-10-2005, 01:38 AM

up all night with food poisoning.
Fsck. I've had gastroenteritis all day today. It's gone through each of my kids since Wednesday night, so it was sort of inevitable. I definitely shouldn't have had bacon and eggs for breakfast :(.

AndrewS

07-11-2005, 09:13 PM

Saturday,

Rodney King Day #2).
Crashing in w/ CM
Keep motion tight.
-Knockouts occur when other person is out of balance
-straightened up or bent over at waist
-fire body shots from close- always return to the head after hitting the body
-uppercuts- hit with vertical fist, aim for the chest to slide up to the chin
-in clinch- control by 'leaning' with head
- same motion/mechanic w/ hand on head, head to head, turn to side- open and bend over, lift up to stand up (peng, lu apps)
Strategy
-move out on the guy who can't punch in motion and has to set
-move out on the guy who rushes you
-cut off the ring (lots of lateral motion) on the guy moving out, while feinting short (suppressing) to s*ck him into your range- usually snipers are counter fighters

Sunday,

dropped best friend off at airport. Long week of trouble over, time to get back in groove. Diet totally blown last week, but feeling relaxed.

Today,

Debating a workout.

Jon,

nook sao is a good little drill set- it has its similarities to the end of 5th section chi sao, btw. I mix it with cross arm tan dar w/ turns and lop dar drills pulling yourself and pulling the other person turning and stepping. Useful for developing the ability to move with force. Glad you liked the Gholar stuff, Rene turned me on to it.

Toby,

amazing how some gi upset can wipe you out for a couple of days- must be the electrolyte disturbances.

Andrew

AndrewS

07-12-2005, 08:30 PM

Today,

Workout #1).
Elliptical- 20 min 'hills'- 240kcal or so

Workout #2).
ME
Front squat
previous pr 250
knee tweaky after last light session
BW 2x10
75x5
115x3
145x3
175x3
195x3
225x3 (~90% previous rm1) +wraps
245x1 belt and wraps from here on out
255x1 PR
265x1 PR
280x1 PR!
Nice! Broke at midback on my final effort but got the weight up. No surprise- known weak point.
Very psyched to make PR- was nervous after horrible DOMS on last low box speed squats

Zercher GM
225lbs
3x6
1min ri
Brutal- used 60% of bent leg GM off pins- hadda drop from 8 reps to 6. Can definitely feel the core involvement on zercher lifts

Y-sits
41lbs
3x6
1 min ri
time to go up on reps

band pull aparts
3x30
1 min ri

Probably it for today.

Andrew

AndrewS

07-13-2005, 11:31 PM

Today,

workout #1).
Elliptical
20 min

workout #2).
Sparring
1 hr 15 min
boxing- working on reading footwork, setting up body shots
free- working on transitions- partner going for straight blast- set up a nice stick to freeze him once I read it, then fire back in the frozen moment. Felt good
ground- escapes

workout #3).
Behind the neck press
80% rm1 calc
10x3
125lbs
90 s ri
gotta go through and do RM1 testing for my overhead lifts soon.

Andrew

AndrewS

07-15-2005, 11:03 PM

Post-call today. Discovered they f*ckn' changed the schedule while I was on vacation and I'm on tomorrow, too. Plans completely f*cked. 6 more months. . .

Oly
Power clean- RM1 test
45x5
95x5
133x5
165x3
183x2
203x1
218 xX
214x1
218x1
223x X
223x X

Max up 10 lbs in 4 months. Not a great gain. Need more technical work.

OH squats
130
4x6
3 min ri
felt good
Need to test RM1 soon

Band pull aparts w/ knees
20 reps, 8 sets, in between . . .

Rolling thunder single arm deadlift (thick handle from <ironmind.com>)
44 5r 5l
69 5r 5l
79 3r 3l
89 3r 3l
99 3r 3l
114 3r 3l
124 1r 1l
129 1r 1l

Too tired and late to get anything else done. Was too angry to do anything when I got home this morning. Still twitching when I think about it. Missing Gary's seminar, hadda cancel my class, missing a friend's show tonight.

Andrew

fa_jing

07-16-2005, 12:45 PM

I'm right where you are with the power clean and I am also experiencing excrutiatingly slow increases. Agree about the technique. I think for me the problem is properly engaging the traps to full advantage. One thing that I have tried recently and am going to continue to work on is hang clean and jump shrugs.

AndrewS

07-16-2005, 05:19 PM

Fajing,

the shrug on the end is definitely coming apart at higher weights for me, too. I was thinking about trying to rep my problem to death- maybe doing 2-3 sessions of power cleans a week for a couple of weeks, using a lower percentage of my RM1 to work on technique without stressing my CNS too much with my other training- maybe throwing some sets around 60% in with my GPP . Both the jump shrugs and hang cleans might do the trick, too, I'll keep them in mind if upping the volume doesn't work. I was doing some clean pulls for a while, but never felt like I got a lot of carryover off of them. The o-lifts are so freakin' technical and finicky, I'm now working on them largely out of bloody mindedness. Some coaching and/or video would probably be useful at this point too- are you working with anyone?

Andrew

AndrewS

07-18-2005, 08:27 AM

Yesterday,

Escrima/WT- about 3 hrs

New guy by- very amusing. I got an e-mail from my si-sok saying he was contacted by someone with some prior WT experience who was looking for training and in my area. We exchange e-mails, and I call the guy who had become interested in WT when he was a TKD instructor who was impressed by his housemate who did WT 10 years ago in Cleveland. The punchline- I was the housemate, and he's now living 10 minutes away from me. Good to see an old friend who's doing well, and rockin' to get a new training partner who I know has a decent work ethic.

1st 1hr 1/2- escrima
Hitting mechanics
#1 strike w/ downweighting
Walking and hitting
Walking and hitting w/ head motion (passing prelude)- partner #2
Using the off hand to help with zoning
Heavy weapon hitting to clean up zoning/hip action
box drill- partner #2, multiple rounds walking
reps on defs vs. 1,2,3,4 w/ partner #2
Passing - partner #2

Last hr and some change- WT
Stance- why
Advancing
+balance drills
Turning
+balance drills
Wedge
+ground into hands, use of shoulder girdle
Turning punch drills
Basics to train at home
Crossed tan

Escrima stronger lesson than WT- easier to get going and integrate both experience levels, also a level of brainfry going on after much hitting in the heat. Didn't get into application for WT this lesson- should be there in a couple more- stance use- no hands takedown def.

Andrew

fa_jing

07-18-2005, 10:44 AM

no I'm not, there was going to be a seminar around here given by one of the top coaches but it was cancelled due to lack of interest. I have the Jim Schmitt "Weightlifting for Beginner/Intermediate" from ironmind and it was helpful, but the production quality is pretty bad.

_William_

07-18-2005, 02:37 PM

I've found doing power cleans for fives are helpful: The first rep from the floor, and the next four from the hang. Five sets. It really reinforces the second pull mechanics. You can do the old "get all the reps, add weight next time" with this routine. For me it really helped to ingrain the proper form into my head as well as build power.

Start off with around 72.5-75% of your max: light and you can get away too easily with cheating, such as too much arm pull. Working too low a percentage on oly lifts doesn't have much carryover to the heavier weights, IME.

My $0.02

AndrewS

07-19-2005, 10:27 AM

Yesterday,

Workout #1).
Elliptical, 20 min, 2.2 mi, 280 kcal. Doing some prefab courses rather than intervals at the moment.

Workout #2).
DE
Box squats wk 2 (65% rm1)
13" box
low bar
8x2
240lbs
45 s ri

behind the neck press wk 2 (55% rm1 calc)
8x3
90lbs
45s ri

power cleans
4x4
153lbs (70% rm1)
1 min 30 s ri

FCT
3x12
55lbs

alternating w/

pike ups
3x8

fajing,

I've got that tape, too. It's semi-useful, but between the production quality and the format (VHS) I barely reference it, as compared to the Westside stuff I have which I check out every week or two for technical points (or watch the meet lifts to get psyched).

I think videoing oneself would probably be invaluable, but I don't want to spring for a camera.

William,

My experience is the same as yours- lower percentages don't do so much for me, though I worry about decay in technique at higher percentages (>85% rm1 and the 'power' portion of my power clean becomes obvious). I think you're right on the hang cleans being a good tool (esp. dead hang cleans), but I'm gonna try to get at least 2-3 sessions/wk on full power cleans for a few weeks, following Prilepin's tables for set/rep schemes, according to the rest of my training for intensity, then retest my rm1 and see what it does.

Andrew

AndrewS

07-20-2005, 12:59 PM

Yesterday,

Workout #1). elliptical 20 min 2.2 mi, 276 kcal

Workout #2).

single arm DL w/ rolling thunder handle
5r5l
89lbs

unilateral split jerks, alternating
2 36lb kbells
24reps

sled drags
+124lbs

5 rounds 16min.

Too busy and tired to do anything else.

Andrew

AndrewS

07-20-2005, 11:56 PM

Today,

Workout #1).

Sparring 1hr 15 min
working on getting my rear hand dialed in- finally starting to score appropriately, been a shade outside range lately. Spent the night in right lead no matter what. Gotta play with this whole matched vs. mirror thing more. Right lead vs. right lead definitely felt a bit odd vs. always mirroring or always left.

Workout #2).

Behind the neck press wk #2
10x3
130lbs
90s ri

kelso shrugs
3x6
272
1 min ri

Andrew

AndrewS

07-25-2005, 12:00 PM

Yesterday,

Workout #1).
Elliptical 20 min 2.2.mi, 260kcal

Workout #2).
Partner over 2 1/2 hrs
Escrima 1hr
Basic defenses
Attack transitioning to defense
Box drill
Box drill with broken rhythm breakouts
Suppressed hits and their relation to defenses
Random hits defense off suppressed attack

WT
Dan chi on I beam free same side and cross, 3 min rounds multiple
Feeder dan chi w/ punch from contact drill
Feeder dan chi lat sao
Poon sao

Workout #3).
Oly
Power clean
85% rm1
5x3
185
3min ri

OH squat
80% rm1 (calc)
3x5
130
3min ri

Andrew

AndrewS

07-26-2005, 11:44 PM

Today,

Workout #1).
Elliptical
2.4 miles
296 kcal

Heavy bag 6 3 min rounds
1 min 'rest'
During 'rest' - 5 barbell power snatches, 67 lbs

Working learning my power snatch. Figure I'll hit a lot of light reps to work form and condition my joints a bit. Shoulders took a bit of a beating. Sucking wind hard by the 5th round- dunno if it was the heat, the snatches, or my recent lack of bag work- probably all of the above.

Workout #2).
Power cleans
75% rm1
4x4
165
2.5 min ri

Front press- rm1 test
45x5
65x5
125x2
143x1
158x1
173x X
168x X
Too much on my last two attempts. 158 went up easy, probably had a couple more pounds there. Been using 154 as a calculated Rm1 for my DE and MxS days. At least I got a couple of pounds on that. Shoulders felt kinda beat up to start with.

Spent most of the day doing wedding planning stuff.

Andrew

AndrewS

07-28-2005, 08:33 AM

Yesterday,

Workout #1).
Elliptical 2.3 mi, 280kcal

Workout #2).
Sparring
Still working right lead a bunch to try and get more of a feel for it. Definitely able to catch people with more stiff lead shots, especially on the disengage or out of a furball. Seemed to get that a bit better on someone in left lead- think the head is a little closer as they move out, setting that up.
Boxing- above. Working on body shots more. Structure loosened up a bit from tight CM, got caught out with some lead right hooks from a R lead- figured it out quick and shut them down with an overhand left which started to score.
Free- nice. Legs not quite as adroit as a few weeks ago- gotta start working on combi and chi gherk stuff again. Tried to set up some kick sweeps off yup gherk but was trying on someone too much better than me and nearly got truly messed up. Decent reversal off hip throw, some nice sitouts on front guillotine attempts. Overall, much less static, but pulling in some good pieces. Didn't hang out anywhere long, or get too into trading shots- took 'em where they were meaningful and left- landed some nice body shots this way.
Ground- s*cking wind. Stayed much more mobile working off the bottom, really got hips moving. Worked for rubber guard, but rounds were too short to get far.

Productive session overall.

Andrew

AndrewS

07-29-2005, 11:02 PM

Today,

Wedding planning continues- missed workout last pm 'cos of visiting places.

'ME'

Front Squat wk2
Aiming for 4x2 at 90% rm1
bwx3x10
95x5
155x5
205x2
255x2
255x X
245x2
245x2

Weak today. Left knee seems to have done OK, didn't use wraps or belt, L glut felt very active right after- dunno if that was good or bad.

Zercher GM
225
3x6
1mi ri
brutal. Should cut down to 205 next time and work on form.

Y-sits
46 behind the neck
3x4

Rolling thunder DL
3r 3l x 3
99
Alternating w/
band pull aparts (knees)
3x30
fun to change thigh torso angle while doing these. Should break down ROM and knee flexion/extension and play to improve stability/flexibity.

Partying at Kylie Ireland's pad tonight for a mutual friend's b-day. Should be interesting.

Andrew

Neo

07-30-2005, 03:11 PM

did a google on kylie ireland...game on, my friend :D

AndrewS

07-31-2005, 04:17 PM

Yesterday,

recovering from hangover- made it home about 530 or so. . .

Teaching 2 1/4 hrs
New guy by- been working on basics at home- it shows.

Escrima-35min
Forehand- standing, zoning every other hit
Forehand walking- doubling up on each step
-Introduced some timing stuff, moving on the target's motion
Heavy rattan doing two handed weapon work w/ pressure, standing

WT
Stance checks- advancing
Turning tan dar drill for cross tan
Turning gan dar drill
Vary high and low for tan and gan
Rounds- no hands takedown defense as stance drill
Pummelling- forgot he wrestled in hs, hadn't done pummelling before, but caught on quick. Brought the stance stuff from prior drill in a bit. Worked into catching ****zers and tight overhooks off letting him underhook and abusing him, got him to do the same to me, showed kwan escape to cross-tan neck control, transition back to gan/gum control for level change. Worked a few rounds.
Took the above and linked in to show him the rest of 1st set SNT- crossed tan to double gan to kwan to chamber.
Talking about my teaching approach later- he's used to taking some choreography and polishing it for a few weeks and feels a bit scatter- I explained I'm trying to do something similarly intensive but with a skill, not a motion.

Alasdair- check your PM

Andrew

Neo

08-01-2005, 02:51 AM

Thanks for the PM. Could you explain the no hands takedown defense please? Sounds similar to stance checking I use, but could be different...cheers.

AndrewS

08-02-2005, 10:06 AM

Yesterday,

brutal call. Got home destroyed and failed to get technical or mobility work in yet again.

Workout-
Elliptical
20 min, 2.4 mi, 276 kcal

kbell snatches
72lb
5r5l

sled drag
+134lbs

step ups
10r10l

10 rounds- exactly 40 minutes.

Alasdair,

basically I do rounds of low intensity takedowns, defending without using the arms. I'll usually show a piece of using stance to stop a particular takedown each time, generally starting with neck-tie/plum, then going to hip and shoulder throws, bodylock attempts, singles, doubles, etc. The idea is do isolated stance testing/ 'structure drills' right next to actual application so people really connect with the idea of using the body to shut things down.

Andrew

AndrewS

08-03-2005, 11:10 PM

Worked approximately 56hrs from Sun- Wen with about 8 hrs sleep in there. Ugly. Managed not to get hurt sparring tonight, aside from a messed up jaw.

Chi sao- 20 min- postions light and technical, good to get some time in, been to long. Lost a little endurance, but feel, softness, and structure haven't suffered much, and I feel like my timing and fluidity are different.

Boxing- bunch of rounds. S*cking wind at the end. Hope it's just fatigue from the last few days. Still working right lead. Getting rear hand lined up nicely. R on R, I'm moving into lead right hooks when I move off the jab to go to the body with my left. Gotta set that up better. Worked crowding with my head a bit, and hooking to the back of the head moving out of that position- nice. Got some decent slips and head motion in- seeing stuff nicely.

Thai clinch- worked basic pummel for neck tie from WT/chi sao breakdown w/ noob to get his head and balance right.

Ground- escapes. Getting to guard easy. Got caught in beginning of guillotine going to knees a couple of times, countered by hooking leg, going for two on one, wound up with front russian and went to take back- in retrospect should have tried gator roll, maybe marcello garcia- probably too tight for the latter. Having trouble getting rubber guard once I'm out of mount/side mount, but am significantly better at staying moving and escaping- balling up nicely.

Andrew

AndrewS

08-04-2005, 11:54 PM

Today,

took it easy.

Mixed skills workout 45min
Focusing on mobilizing hips, mostly 'cos of r hip pain. Pretty sure it's illiacus and glut medius tight throwing my r hip forward and messing with my left knee
CK
SNT
BT
Open things up and relaxed, kicking out a lot of power. Feel d*mn solid. Wrists feel very strong, relaxed- think it's the RTDLs.
Bong dar alternating sides on the bag from the same lead, pressure like clinch/shuck, kept the same lead to open each hip. Felt surprisingly good.
Bodyflow- mat work. Worked on rock up deck squat w/ kick- still can suss the mechanic
Dummy- messed around, relaxed shoulders- wonder why hip and elbow are always stressed coordinations for Wing Chun, not elbow and knee. Not sure I buy this as actual useful mechanical difference. Found interesting clinch app from intro to dummy- tan neck tie escape trigger shan sao to neck pulling/jut to lifting punch or palm. Gotta work on this with a partner.

Andrew

AndrewS

08-05-2005, 09:08 PM

Today,

DE
box squat
wk 3/3
70%rm1
8x2
260
45s ri

bar slowing way down at the end. Feeling very weak. Weird. Either fatigue or abscence of heavy enough posterior chain work- I dropped straight-legged DLs a while ago in favor of zercher GM- maybe adding them back in? Hmmm. See how same box at 60% + chains feels next cycle

behind the neck press
wk 3/x3
60%
8x3
100
45 s ri

power cleans
70%
153
4x4
90 s ri

Full Contact Twist
+55
5x10
1 min ri

Andrew

AndrewS

08-06-2005, 07:47 PM

Today,

Workout #1).
Instructor workshop, 2hrs, 2nd SG stuff.
Useful points- need to keep shoulders from unsquaring on bong gherk/ side kick. Kick lower, punch forward w/ both hands w/ kick- punch w/ back hand good for this. Slant kick from chum kiu- use circular momentum of yup like weird outside round kick/knee before cutting down with the sink into forward. Mobilize hip yup to bong w/ toe on ground.

Steps and drilling. Yeah!

Workout #2).
2 1/2 hrs
New guy down from up north- 9sg. Decent basics, good work ethic, and seems to be game. Excellent addition. Need to put a few pounds on him. He mentioned wanting to start lifting- will have to throw some MxS work in there. Explained stance. Went through from static structure to moving structure to flowing structure to applied structure (no hands take down drill) to coaching technical points out of no-hands take down (knee control), discussed 3I approach. Finished with poon sao from free to let him play and see what I have a bit without beating on him, to free, soft and technical, to specifics of rolling, and the nature of the interactions in the roll, how they develop into simple and more subtle controlling actions, related them back to stuff in free rounds by making them happen a bit.

I think some lights came on.

Andrew

AndrewS

08-08-2005, 10:50 PM

Today,

Postcall. Another horrible night. No real sleep, one disaster after another, dept. chair being an *ss on rounds. Gotta send him a case of midol for Christmas when I ditch this gig. Maybe some tampons, too.

Workout #1).

Elliptical, 20 min, 276 kcal, 2.3 mi

WT 2hrs
New training partner by again. Structure tests static to moving. Hitting with step. Interspersed rounds on pad done technical with drills to bring out mechanics- marionnette motion, resisted wedge. Showed huen bo turn knee control as breakdown for round kick, worked it on the pad a bit. Mentioned basic similarities between how I've seen Jannis use this (from his teacher), sifu Emin, Mr. Latosa, Gary Lam, Rodney King, old-style thai boxing- vs. conventional round kick.

Last 45 min or so- chi sao. Very technical. Much explanation of pressure and position. Worked each of the 4 combinations, explained relation of elbow to hand and shoulder, pressure with the elbow as opposed to hand, linking arm and body to drive footwork, brought same back to hitting ideas from earlier, emphasized offensive nature of tan/bong/fook further.

Talky, but necessary to explain as I go, building foundation.

Workout #2).

Unilateral split jerks, 2 36lb k-bells
30 reps
sled-drag +134lbs

5 rounds in 12 minutes
5400lbs of k-bell work in that time. Not bad.

RTDL
69 5r 5l
89 5r 5l
104 5r 5l
119 3r 3l
129 Xr 1l

Weaker today than last time I maxed on this, it seems. Oh well. Still felt good. Did bodyflow and other mobility stuff between rounds for 2-5 min as recovery.

Decent day.

Andrew

AndrewS

08-11-2005, 11:34 AM

Tuesday,

too dead to move after work. Passed out when I got home.

Yesterday,

Sparring-
Good night- a couple more people on board.
Light takedowns to start- got a nice tip on my single- take a little stealing cross step before taking them over their back leg to take up some slack.

Boxing- did a bunch of rounds. Need to get back to plyos- not feeling as sharp as I'd like. Range feels pretty dialed in.

Kickboxing- got hands and feet setting each other up nicely here. Worked some good interchanges- catching people by keeping pressure on setting down into hands after kicking, messing with their hands by kicksweeping.

Takedowns- working the front russian and 2 on 1 more. Haven't got a great feel for stretching them to take the back- need to bury the head once I hit the floor. Tried to convert to Marcello Garcia/gator roll once- still need to play with that.

Decent night.

Andrew

AndrewS

08-11-2005, 08:08 PM

Today,

Workout #1).
Elliptical
20 min
2.2. mi, 256 kcal

Workout #2). 1 hr 45 min
Plyos- 6 exercises, 12 sets
Between sets-
3-4 min rounds
Bodyflow/mobility x 5
dummy x 5

Between exercises
sled drag, +55lb
around ankles for all sets, all directions
6 rounds

Andrew

AndrewS

08-12-2005, 09:47 PM

Today,

Workout#1).

Powerclean
4x4
70+% rm1
163
1.5 min ri

OH squat
3x5
80+% rm1
133
2.5 min ri

Workout #2).
Training partner by 1 1/2 hr
1hr hitting pads developing step and punch. Went through sled dragging, mb work, driving with body (CK and SNT), using hands to focus body (BT), relation to long pole. Got him hitting a little harder.
30 min chi sao- positions and pressure, poon sao only.
Finish w/ SNT. Explained some basic body stuff through 6th section.

Workout #3).
Behind the neck press wk #3 MxS
10x3
133 (85+% rm1 calc)
90 s ri

Maybe some push-presses next.

Andrew

AndrewS

08-14-2005, 07:30 PM

Yesterday,

Elliptical, 20 min 276kcal, 2.4 mi

Today,

Escrima/WT- training partner by 1hr 45 min
Escrima- roof attack, outside defense w/ heavy check to LAPD special. Figure 8 drills, Cop-Cop, high-low high-low, 6 count. Cop-cop with motion. Bringing out mechanics.

WT- leg to leg- rounds. Inside trip defense using chi sao/ chi gherk, before and after head buried. Same going into figure 8 based gum/fak defense/counter with step out.

Time for dinner,

Andrew

AndrewS

08-15-2005, 10:00 PM

Today,

To paraphrase Morrisey, 'Some hangovers are bigger than others'.

Training partner by- 2hrs.
Stance checks, static, into stance checks, moving, into flowing through force. Emphasized hip/shoulder unity, not letting force affect support leg by shucking, cutting in, changing weighting with either. Stepping with hits to MB tosses, static, to focus mitts to MB tosses moving to moving dan chi with strike pressing partner to MB tosses moving to focus mitt w/ dan chi. From here went to pummel for plum, rounds. Brought out tan, fook, jut ideas in pummel for plum as well as shan sao/neck pulling hand, elbow pressure, 3rd set SNT, huen change, elbow control. Finished with brief explanation of apps from platform, relation to body usage/feeling.

Laying some groundwork here.

Andrew

AndrewS

08-18-2005, 09:06 AM

Tuesday, Weds,

Some type of URI. Spent the end of my vacation time on the couch.

On call today.

Oh well.

Andrew

AndrewS

08-21-2005, 12:03 PM

Busy last few days.

Friday,

Workout #1).
Plyos 6 exercises, 12 sets
5 rounds dummy
5 rounds bodyflow

Workout #2).
Partner by, and two folks from out of town- hadn't seen them in 4 years. Spent about 3 1/2 hrs comparing notes on training and S&C stuff. They're doing Wing Chun and Xing Yi. They showed me a number of interesting partner and solo exercises-
-phoenix walking- hands behind the back, inhale, expand chest, kick forward w/ toe out, set foot down, step forward, exhaling as if moving body under something. Keep weight on inside of foot to involve inside of hip.
-one legged lunges with body close to parallel to ground, toed out to develop Wing Chun kicking, same standing pressing ledge- total keeper drill- will tweak this a few ways. Reminds me of some shuai jiao stuff I've played with, 4 corners from leg fencing.
-tien gan (sp?)- gao bagua exercises- extend hands in different directions w/ spinal torque, whip down to strike in front of hips- obviously develops compression power from different angles. Makes me rethink some Biu Tze stuff. Will mess about with this in future.

Hung out and did dinner and drinks 'til late in the night. Unfortunately the mexican restaurant we headed to kinda s*cked- there is no excuse for bad mexican food in LA. Otherwise a great evening.

Saturday,

Workout #1).
Escrima/WT 3 1/2 hrs
Actually managed to get 2 of my training partners in the same place for class. I think an ideal group would be 5-7 people. Amazing how much the atmosphere changes from just 1 on 1 to a small group; I suppose us monkeys are hardwired to be social.

Escrima- basic defenses for #1-4. Working 2 on1 to get each other moving from different ranges and off positions- very nice. Picked up a little range/timing mistake, worked #1 vs #1 to develop- both could feel the mistake by the end- fine tuning to come. Gotta get sparring gear together.

WT- Leg to leg- all live- went from splitting and sweeping to kicking to other variations. Pointed out the sweetness of splitting up the middle and from the side- should work some kicksweep setups to the inside split with this. Many rounds at many intensities- *much* fun. Went over stepping on feet, dealing with heavy forward pressure. Did a few rounds lat sao- basically 1-4 sans high kicking. Trying to get them moving.

Chi sao- dan chi- low bong w/ step and turn. Trying to develop kwan- both were doing inappropriate kwan-based actions in lat sao, so it made sense to work on that a bit. Went into poon sao- position & pressure from there. Next, kwan roll to fak drill, palm/huen/punch change, huen/kao/low attack, all mixed. Minor mental meltdown in training partner at this point. Few people ever really obsess on changes and see what's there.

Workout #2).
Power cleans
4x4
170

lunges w/ manta ray to 7.5 " box
67lbs
3x15, each leg

alternating w/

single leg deadlifts
3x6 r/l
61 lbs db

band pull aparts
3x20

F*cking brutal.

Have been shy about my last week of max front squats, L knee and R hip have been acting up. Decided to start going nuts about RE unilateral leg work in hopes of fixing my d*mn hip. Night after this workout was the first time I got to sleep in less than an hour in weeks. Think I'm on the right track.

On call today.

Andrew

Kevin Bell

08-22-2005, 03:37 PM

Hey Andrew,

Just starting Thebaudeau's books, come accross an interesting one Sledgehammer onto a car tyre, works the crap out of the core i think he said he use's it as a GPP workout ever tries that one??

Kev

AndrewS

08-22-2005, 09:16 PM

Today,

Training partner by-

WT- 2hrs
Legs- reps stop kicking from static, preset; from motion, preset;Rounds- free, from motion, stop kicking; free, from motion, stop kicking and removing the leg then crashing; free, from motion, stop kicking, crashing, removing the leg and crashing, yup and bong as needed, setting up hands. Leg split footwork pattern.

Chi sao- bong/fak cycle, bong/fak/tan/shan counter cycle, lop/fak w/ focus mitts, lop fak from poon sao.

Did some k-bell basics w/ partner

Swings/high pulls/ dead swings
6 rounds 20 reps
alternating w/
sled drags +168 lbs 6 rounds

8640lbs.

Decent workout.

Kev,

I did some sledge work for a bit- fun stuff. I need to get a tire and fix it to a board so I have nice striking surface, though. My old solution (rubber mats with some towels on top wasn't too good, as I was getting worried about possible structural damage to my garage floor. I have an unfortunate habit of doing structural damage to my residences when training and now that I own my place, I'm trying to be more gentle to my domicile).

Andrew

Kevin Bell

08-23-2005, 01:41 PM

Dude what you need is a tractor tyre.

Quick question, after you've cleaned do you ever lower with the eccentric portion of a reverse curl in mind controlling on the way down? Facilitates massive forearms according Thibaudeau.

Check out James Smiths new site as well. Actually Andrew another couple of questions for you. Some of the articles on elite fts advise against overhead shoulder work for combative activities any thoughts as to why and if you agree.. Also, clean-front-squat to push press you experimented with this any thoughts comments?

AndrewS

08-24-2005, 08:38 AM

Yesterday,

DE

Box squat wk 1/3
Manta ray + chains, 13" box
8x2
225
45s ri
Decent bar speed once I found the groove.

Push-press
95x3
115x3
133x2
153x1
165x1
180x1
190x X
190x X
definitely could have hit 185, over-reached with the last 10. Will use 180 for cycle of push presses.

Power clean (instead of speed deads)
8x1
183
1 min ri
Got better with each rep.

Body weight split squats sets of 10, 15 reps, 7.5" box, elevating front leg, back leg, lateral with front and back leg elevated.

Hip feeling *much* better doing these.

Kev,

A tractor tire would be nice, but that takes up more space than I'm willing to give, is kinda hard to come by in LA, and would make my house look rough. Tire flips would be fun, but that's gonna wait for a pad with some more land and fewer neighbors.

The eccentric reverse curl thing- haven't tried it. I think my working clean weights would be more than I could lower that way- I'll mess with it at some point, I suppose, though my rolling thunder handle is my present fave toy for forearms.

Overhead stuff- I've read articles pro and con about overhead work. Jerks and push presses are mechanically very similar to punches- a nice thing IMO. The logical arguments about overhead work seem fairly balanced from what I've seen, and are without a clear winner. Personally, I like the core strength overhead stuff gives me, and overhead presses tear me up far less than benching did (was benching frat boy style at the time, though). My experience, and that of my si-sok, has been that benching beats up your shoulders and seems detrimental to Wing Chun mechanics. Again, neither of us were benching PL style with a nice arch- basically doing a horizontal dip, and we are both long armed sorts who aren't built to bench, which probably accounts for some of the aversion. I would say that the shoulder girdle mechanics for the jerk are very close to those for the punch, and I think you can get some good crossover there.

Compound lifts- great for metabolic conditioning, inducing vomitting, that sort of thing. Personally, I don't think they're the way to increase limit strength or speed, more a way to consolidate gains into developing some endurance at a fraction of rm1. I try to be careful with this sort of thing, as the fatigue and decay in fine motor control with elevation in heart rate can lead to technical mistakes, which in turn, worry me as possible sources of injury. Dunno if that helps.

Andrew

AndrewS

08-25-2005, 09:16 AM

Yesterday,

Training partner 1hr-
Massive flakeout on sparring. As there were just two of us, we spent the hour rep'ing 5th section chi sao + chi gherk. Tightened up the hip switch, some interesting spiral weight changes in there analogous to the little app I worked the other day. Still a tad confused on the sidekick- there's something I'm missing in the motion. The lan should actually change to crashing tan, as I thought, hence need for pak assist- interesting timing needed, too.

Solid hour of work.

On call today.

Andrew

AndrewS

08-26-2005, 09:05 PM

Today,

post call. Ability to get anything done after a rough call decreasing- think the calls have gotten worse the last year. Bad night.

Elliptical
20min
2.2 mi, 252 kcal

plyos 6 exercises, 12 sets
during rest periods
bodyflow/mobility 5 rounds
5th section- different elements, 5 rounds, focusing on hip switches and kicking.

Andrew

AndrewS

08-28-2005, 10:11 PM

Yesterday,

Hit main training partner's AM class. Did about 1 1/2 hrs. Bunch of chi sao, helping teach, working sections with him. Some focus mitt stuff at the end.

Today,

Lifting-ME,

Good friend came. A bunch of my k-bells and some 45s are going to Burning Man as part of 'Black Rock City Gym'. In return I get a t-shirt, pictures of E-tards crippling themselves trying to throw K-bells for distance, and loan of my bro's bench and weight 51 weeks out of the year. We're gonna start benching together, which will rock as we're the same size and aren't too far apart strengthwise, though he's got 15+ training years on me. Very psyched- he's an excellent long weapons guy w/ the SCA and has been hanging with this evil russian who he lifts with. I'm hoping to meet the guy when I go out to my bro's to bench. As it was I got some cool k-bells stuff from my bro-

Uppercuts- k-bell power curls to the uppercut position, throw the bell down and catch on the bottom.
Throwdown snatches- lower the bell from the snatch by throwing it at the ground, conditions shoulder tendons
Hot potato- after 20 kbell swings- palm the bell from hand to hand to rack position breathing through the nose (breath of fire) to blow off CO2, catching the bell setting in hip and obliques as for press.
Catch-cleans- clean the weight, catch by the bell at the rack, drop, catch by the handle, clean, catch by the bell at the rack.

Trap bar deadlift + 20 ft walk
141x3
191x3
231x3
281x3
301x3
321x3
351x1
371x1
396x1
416x1

Partial DL/shrug above the knee
3x5
313

back lunges to 7.5" box
3x20 r then left
2 min ri

40 of those in a row s*cks.

band pull aparts
3x30
1 min ri

Workout #2)
40 min

Ran through forms a couple of ways.
Rounds kicking on bag, dummy, working 5th section ideas.

Andrew

AndrewS

08-31-2005, 12:12 AM

Monday- rest

Today,

Workout #1). 1hr 15 min
Training partner by. Worked 5th section. Smooth is fast. Many reps smooth. Compared notes on kicking ideas. Worked on powering pull off one leg, some thoughts on the kick, the BT idea on misaligning the arm, attempting to interrupt side kick counter with pull, sidekick switch to kao gherk/knee; some playing with switch. Productive.

Workout #2).
OL
PC
4x4
75%rm1
163
90s- 2min ri

OH squat
60% rm1 calc (164)
3x8
100
90s -2min ri

Single leg DL
3x5 rl
61lb db
1min ri
L leg weaker
Interesting- hip imbalance pronounced- was burning through 5x5 w/ the 72lb k-bell easy a couple of years ago. Extra distance w/ DB may be factor. Will try 5x5 w/ 72lb kb when it returns from Burning Man. If way off hips are definitely out of whack.

Andrew

AndrewS

08-31-2005, 11:58 PM

Today,

Multiple flakeouts on sparring night so. . .

Workout #1). 1 hr 45min
Training partner at my house
Moving structure preset, to free stepping through with checking, into handling body shots on the wall w/ same idea, into same w/ CM structure guarding head w/ straight shots then w/ hooks and uppercuts to body, then as breakout drill, to find moment to explode while staying safe. Brought out chi sao elbow ideas here.

Was going to a bunch of focus mitt stuff- realized I had to show WT way for hooks- did a few brief segments- will tune up focus mitt stuff over next couple of weeks.

Chi sao- free, technical, worked new stuff for 7th SG- fak lop cycle.

Went through Chum Kiu at end- brought out technical stuff- bong action needed in chi sao, jum idea which came out in earlier drills. Things to think about.

Workout #2).
Push press
10x3
80%rm1
143lbs
90s ri

DB row to chest
3x5
96lbs
1min ri

'Uppercuts' varying power w/ same or cross hip, w/ throwdown for shoulder conditioning
10 r10l
followed by 20 'hot potatos'
3 sets
1 min ri

Decent day's work.

Andrew

stricker

09-01-2005, 03:05 PM

Hey andrew,

As always cool reading what you're up to, i got a quick question or two.

What's CM structure??

Also i picked up a second hand kettlebell, what's the good stuff to work on it? I've seen ads for steve cotters full kontact dvd sounds like it has some good stuff for us wing chun types, have you seen it?

cheers!

AndrewS

09-02-2005, 09:52 PM

Today,

post-call.

Workout #1). 2hrs
Training partner by-
Brought by some downlowded video from some WT folks and got to talking. Ran through EWTO lat sao programs 1-5 w/ commentary on pieces I found useful in each one, multiple variations from various sources, broke out some isolation drills, went through standing antigrappling for each program a bit. Problems with lan sao came out- worked shoulders to pad to walking lan sao to short power lan to short lan against person charging in with pad (Terence's punch test), to isolated front step for adduction/contraction component of power ('finish your step') to leg midair lan w/ contraction/adduction for power vs. person walking in.

Think the pull drill from 3rd program may be the reason my shoulders aren't fried- probably should set some rounds of that into every workout for him for 4-6 wks as a prelim to heavy pressure chi sao.

Might do some more later.

Stricker,

I'm just messing around, nothing serious. I try to have some fun and stay sane.

CM structure= Crazy Monkey- MT derived way of shelling up with forward pressure popularized by Rodney King through the straight blast gym. Intergrates nicely w/ the way I do things as he's a square-on, keep-balanced, sit down into your shots fighter. CM is basically how to shell and go forward while taking minimal punishment when you're being out boxed. Good stuff.

I just ordered Steve Cotter's DVDs so I don't have an answer for you yet on his stuff. Pavel's first book and tape are useful.

Drills- Pavel divides drills into grinds (slow lifts) and ballistic lifts. The grinds build stabilizer strength, the ballistic lifts explosiveness, and the ability to repeatedly explode.

For grinds-
bent press, windmill- good for the shoulder girdle
figure 8 passes- good for core stabilization- done with squats or w/ walking lunges (sifu Emin showed me this one- he walked in while I was showing someone some k-bells stuff, said 'hey, I used to play with these' like it was an old friend and started doing walking lunges passing the d*mn thing from between his legs to over his shoulder and head as walked- evil drill.
turkish get-ups- stabilizer
overhead squat
squat press (squat down, press from the squatting position).
I have less use for the military press, but it can be useful.

Ballistic-
swings- for hip pop. Any hip pop.
jerks- almost identical to the punch
'uppercuts'- see above
I like snatches and cleans, too, but jerks have nice punching carryover.

Check <www.dragondoor.com> for more stuff.

Hope that helps,

Andrew

stricker

09-03-2005, 04:58 AM

andrew,

ok i googled crazy monkey and stuff, it must be pretty similar to what im learning at mma basically muay thai straight outta thailand but squared up a little bit for vale tudo. cool now i can understand what your talking about!

cheers for the info on kbell work. i've got the pavel book but i'd really like a vid or dvd , if you could lemme know what the cotter dvds are saying thatd be ace!

your last post said about fried shoulders, i only get to do poon sao once a week (mma beginners/technique class clashes with one of my two wing chun lessons) so i'm still getting sore shoulders after a while, any tips, esp on the s&c front?

thats my big hope for the kbells actually (as well as what cotters stuff might offer) as i hurt one of my shoulders a bit i think a kimura drill may have done it, still cant reach back and under scratch my back without a little pain. i have freakish flexible shoulders in some directions but still not enough flexibility in others and they are probably a weak link in wrestling and boxing and for injury prevention.

anyway cheers for the info and the good reading!

AndrewS

09-03-2005, 09:11 PM

Today,

Workout #1).
DE
low box squat (13") wk2
+chains
65%rm1
240
8x2
45s ri

Felt much better than last week. Stronger, better bar speed. Hips feeling better

Push-press
wk1
50%rm1
95lbs
8x3
45s ri

Speed deadlifts
60%rm1
315
8x1
1 mi ri

Split squats w/ bodyweight to 7.5" box
Front leg up, back leg up, lateral ww/ front and back leg elevated
10 reps/leg

Workout #2).
Training partner by- about 2 1/2 hrs
Rounds-
no hands takedown defense
thai pummel
free rounds 20% from thai clinch
pummelling
arm drag
arm drag from pummelling
biu arm drag defense from pummelling

Poon sao 3 min/position= 12 min
poon sao on the wall, defending 2x2 min rounds each
single arm reflexes w/ and w/o walking 1 min/side x2 rounds
Pulls 3x2 min

Excellent workout- nice pace, mix of apps and technical work w/ crossover.

Stricker,

bent press, windmill, that 'throwdown' I described, jerks- all good
Sled dragging might be a nice addition, too.

Andrew

stricker

09-05-2005, 10:30 AM

cheers again andrew. i got it today so i'm gonna go have a little play with it now, need to print out the pavel .pdf tomorrow at work!

AndrewS

09-05-2005, 11:06 PM

Today,

postcall. So tired.

Workout #1). 1hr
Visited training partner- he's gonna do 2nd tg in October- if we keep up at this rate, I may do mine in December.

6th section- for choreography and flow, then isolating elements. Working on making the entry very tight using just shift and step, no turn. Shortbarrell kao coming in nicely- need to keep pak tight.

Workout #2). 2 1/2 hrs
Rounds-
Pummelling
Arm drag
arm drag defense from pummelling
biu on pads
arm drag defense from pummelling
fak/lop crashing step on focus mitts (hold mitt w/ kup jarn position to receive fak ideally)

New workout block- trying to have a consistent work hour- went through it today- about 1 1/2 hrs w/ explanations
pulls 2x2 min
poon sao 4x2 min
tabata interval strikes (elbows and knees) 8 rounds- 4 min each

Circut
Sled drag+114 (40m)

walking strikes w/ low lunge w/ 5' rebar, 25lbs (40m), keeping one leg forward, switching legs, various strikes

k-bell uppercuts w/ throwdown
15r15l (switched to 30 swings alternating for rounds 6-8)
followed by 'hot potato' x 20 reps

8 rounds= 36 min
Painful, very painful.

Andrew

AndrewS

09-06-2005, 11:11 PM

Today,

MxS
Push-press
10x3
85%rm1
153
90s ri

Partial DL/shrug
3x5
335
1 min ri

DB rows
3x6
96

Bro came back from Burning Man with my k-bells and some weight. Gotta neutralize the alkali w/ vinegar this week. He bumped into some name there, got a bunch of cool tricks- will share soon. Spent an hour updating him on New Orleans- amazing to watch the reaction- as much as he despises those presently in charge, the incompetence, arrogance, and ignorance they've displayed over the last week was mindboggling over a week- in a one hour dose it must be incomprehensible. He had heard bits on the drive back, and hasn't been able to reach his friends down there. No one close to me was living there, unlike 2001, but I love that city so much that seeing it go through this is like watching a dear friend with a sudden, horrific illness receive care which is criminal malpractice. Hopefully the republicans will drop the mid-terms and impeachment and criminal proceedings can begin. If not, it's time to work on an exit strategy, as this country is done.

Andrew

AndrewS

09-10-2005, 07:57 PM

Thursday- postcall, feeling sick, slept
Friday- called in sick-slept

Today,

Workout #1). 2hrs
Went down to training partner's AM class, did private lesson w/ senior for 1st hour. 6th section. Now w/ 3 versions- direct kick w/ leg switch, 2 back from Europe- kwan starter for both- swing back to offline for one- *keep knee pressure*- fundamental mistake- been segmenting leg off at hip- keep all tight, makes much easier. Cut in and wedge off w/ tan w/ other, stepping out. Coordinate lop/fak/kick to land as one bring weight in- not a lean, but a feel- hydraulic lop to drive.

Spent the rest of the class working on some chi sao stuff w/ the guys, doing some light pad work.

Workout #2). 2 1/2 hrs
Training partner by
Escrima 45 min
Figure 8 drills getting everything to move together
Figure 8 empty hand downweighting
Figure 8 w/ staffs
Figure 8 w/ straight shots getting downweighting in
Roof attack, #1, straight- find the figure 8
Roof attack, #1, straight, backhand downweight to stop the charge/balance check, find the figure 8

WT-
Rounds-
leg to leg- sweeps, controls
+kicks
straight punches (lat sao) + above
leg to leg + knees
lat sao 1-4 + all legs
thai clinch w/ knees
lat sao 1-4 + legs

Nook sao intro
Poon sao for positions
Free chi sao for play time

Good workout.

Andrew

AndrewS

09-14-2005, 09:15 AM

Combination of work, burnout, and hip pain has been limiting me lately. Time to turn that around.

Yesterday,

Plyos+ joint mobility + technical work

Plyos- 7 exercises, 15 sets Warmed up with a few rounds of carioca running.

Bodyflow- working through weirdness in my hips/pelvis. Some shin-switches, scorpions, rolls, etc. 6 4 min rounds

Sections- picking bits out, 5 2 min rounds, sect 2-6. Getting a little feel for things.

Debated lifting later, but my hip felt so good I figured I wouldn't push the point.

Andrew

AndrewS

09-14-2005, 10:49 PM

Today,

Workout #1).
ME
Trap bar DL +20' walk
141x3
191x3
241x3
291x3
321x3
341x3
371x1
391x1
411x1
431x1

Partial DL/shrug
3x5
345
1min ri

Bodyweight split squats to 7.5" box
4x10 rl

Workout #2).
Sparring.
Boxing, hands against feet, MMA rounds.
Tighter head motion working well.
Dinner came back into the 2nd minute of what became my last MMA round. Legs were good, gas felt ok, just dinner started heading up. Oh well. Kinda funny.

Off for a long weekend to see my mom.

Andrew

AndrewS

09-20-2005, 10:13 PM

Thursday,

before hopping on plane-

Push-press
10x3
160lbs
90% rm1

90s ri

During rest interval

DB rows
10x3 rl
96lbs

Hit Santa Fe for the weekend. Much good food and obsessive shopping. Spent a night crashed at an old friend/training partner's place in Albuquerque. New Mexico seems a nice place, and is outrageously gorgeous. Wandering around with my mother and fiance I came to realize that I'm secure enough in my masculinity to buy tampons or hold a purse without concern, but minding my mom's Bichon Frisee is another level of challenge. . .

Today,

training partner by- meant to go 1 1/2 hrs, went 4 1/2.

Footwork with outside control
Same from pummelling- multiple rounds
fak/lop on pads w/ leg control 3 rounds setted with
low bong/punch dan chi
pummeling to head control app
bong/fak dan chi
hits with heavy rattan to bring out fak mechanic
fak/lop app with real timing
Last 3rd 1st section which led to-
jut chuen basics- what and why
jut/chuen from free as boxing/cm app
jut chuen to double jut, tan/palm, tan/tok
Gwat dar cycle
Brought timing of fak/lop into gwat change

Tabata intervals on pads, 8x 30 s each

Poon sao 20 min
Wall 2x2 min each
single arm responses 2x2 min each
single leg defenses 2x2 min each
hits 3x20
pulls 3x2 min

Good workout, if a bit much.

Andrew

AndrewS

09-22-2005, 09:56 AM

Last night,

Sparring. 1hr 15 min
Boxing- started to get teed off on eventually- was working on crowding and using CM but was throwing a lot and starting to gas. Spent the last few rounds just trying to move through punches and crowd into head to head with my goal being to control the tieup and strike, mainly working on controlling tieup with head control.

In retrospect- I need to explode in more as I try this- burst through then stay on. Head motion doing better. Felt like I wasn't throwing tight- need to do more bag rounds with my head on the bag, maybe a bungee around my body keeping me tight to the bag. Should stop 'boxing' during boxing rounds- need to clinch illegally more- it's gonna be what I do anyway. Work neck tie to ****zer. *Move* when the storm comes. Should focus on fighting mirror leads more- keeping right when someone else is in a right lead then shifting to right vs. left seems to mess my motion up. Gotta learn to consciously adjust.

Finished with multiple attackers- quick rotations 3 on 1, rotating through 3-4 x before a break. Excellent interval work for everyone- keeper.

Andrew

AndrewS

09-23-2005, 11:09 PM

Yesterday,

L ankle and hamstring killing me. Rested. Hips felt great.

Today,

DE

Box Squats
13" box + chains
Managed my first set of 2 at 260, then lost it on my second. Way slow.

Dropped back
225
6x2
45 s ri

Feeling seriously weak today. The last 6 weeks of URIs, hip pain, and slacking on lifting have taken their toll on me. Need to get more disciplined. On the plus side, my hips feel *much* better with the back off and the unilateral work, and my wind is decent. Gotta sit down and lay out the next 3 months.

Push press-
8x3
55% rm1
100lbs
45s ri
Probably should do these at a higher % rm1, and leave the 50-60 wave to non-ballistic presses.

Skipped speed deadlifts- don't need to make a bad workout worse.

Hanging leg raises
3x6
1 min ri

Single leg bw split squats to 7.5" box, around the world
4x10 rl

Figure I'll do one more round trap bar DLs for ME, then maybe some snatch-grip DLs. Need to add RDLs and GMs back as assist work, while maintaining unilateral focus.

Andrew

AndrewS

09-25-2005, 10:52 AM

Yesterday,

Workout #1).

3 Powercleans/2 jerks- 5 sets
163
3.5 min ri

Did each jerk as a split jerk, r lead first, then l. Excellent. Powercleans felt really fast, form felt good, jerks were a tad heavy, but managable.

RDL
3x6
273
1min ri

MB slams
3x20
1 min ri

Dragon Basin Twisting (from Steve Cotter's KB DVD)
3x20 alternating, bodyweight
1 min ri

Workout #2).

Rotation of
-bagwork
-dummy
-sections in the air
5 rounds each

Did my bagwork with my head on the bag, working on hitting tight, thinking about closing through various lead scenarios. Good stuff coming out. Dummy felt slicker than ever, not really sure what I was doing, just moving well, I guess. Figured out some nice stuff on tok/jut changes.

DOMS incredible within hours afterwards.

Andrew

AndrewS

09-27-2005, 11:04 AM

Sunday- DOMS so bad it got ridiculous. I think the eccentric on the dragon basin twists and cleans got me. Barely walking. Two training partners flaked. Not crying about it.

Monday-
Recovery workout-
Sled-drag +80lbs 60m
'Uppercuts' w/ throwdown 10r10l followed by 'hot potato' 20 reps 53 lb k-bell
Walking lunges using heavy rattan to do striking patterns from assorted lead combinations (winds up being interesting twist lunges with stikes, basically).

8 rounds, 30min.

Andrew

AndrewS

09-28-2005, 10:50 PM

Today,

post-call

Workout #1).

plyos- 7 exercises, 14 sets
bodyflow- 7 rounds- between sets
dummy- 7 rounds- after each exercise

Noticed the 'hot potato' I've been doing is essentially the same thing as the paks on the dummy. Interesting.

Workout #2).
Sparring 1 hr 45min
Started w/ chi sao. Worked through 5,6. Came up with a nice change from 6 into 5, with and without kick. Found a nice way to use some more kicking/chi gherk in the body of 6.

Played with bong/fak counter to fast underhook a bit- still looking for a nice series to build from this.

Clinch rounds- felt great. Did a bunch of these. Short hits up and running- jut/punch combos and jut/ fak combos off the dummy working nicely. Need to work on catching knee-block from the underhook. Kicking combis playing nicely- picking up some chi gherk changes and nice tricks going from outside leg control/split to foot control to kick- so good I had to back off, 'cos they were in the no-fun ankle wrench land. Caught a RNC from standing head and arm to taking back last round, didn't have time to finish- probably could have just ripped it, oh well. Went over RNC defenses with my vic. . .junior after this.

Great night.

Andrew

AndrewS

09-30-2005, 10:28 AM

Yesterday,

Training partner flaked- busy at work.

Workout- ME

Trap Bar DL + 20' walk
141x3
191x3
241x3
291x3
321x3
351x3
381x1
411x1
431x1
461x1
felt like I had another 20+ in me.

Partial DL/shrug above the knee
3x5
365
1 min ri

hanging leg lifts
3x8
1min ri

back on call today

Andrew

AndrewS

10-02-2005, 03:31 PM

Yesterday,

postcall.

Workout- two training partners by- a little over 2hrs

Roof attack vs. #1
-on point
-to the near side
-going back
-going straight in

Tuned follow ups- worked on leading with the end of the stick, zoning hits, using rear hand with strike and suppressed to stay square. Last two exercises started bringing in rear hand with weight drop to arrest feeders forward motion in.

Pads (rounds)
- downweighted strikes down from point to get weight drop and short power
- using weight drop on lead/straight combos, using weight drop on point for straight shots
-feeder drill- at least two up high then down weight and hit down low

Logical next drills
-reps with using downweight staying forward while dropping a leg back vs. the double- nice double leg practice. Started easy then ramped it up
-inside control live drill- double tok to double leg- either jut or kao depending on impulse into short downweighted action to destroy shot- bunch of rounds
-free rounds done 20%, integrating

Good practice. Level change on double making more sense, esp. w/ all the single leg work I'm doing these days.

Wanted to lift, but way too dead.

On call again today.

Andrew

AndrewS

10-03-2005, 09:22 PM

Today,

post call.

Workout #1).

Heavy bag- 8 rounds
-bong->fak w/ leg attack, rear punch
-bong->fak w/ leg attack, transition to high double underhook, to drop to body lock and arch
[my weird heavy bag setup serves this well with the 150lb bag w/ the base on the ground and bungee cords leading to chain going to the ceiling- top part moves much like a head/torso w/ nice heavy legs]
-bong->fak (suppressed)-> chan transition- clinch range, short power
-elbow pops from neck tie

Watched Steve C.'s Full Contact Kettlebell thing before working out- have some fundamental disagreements with putting resistance on specific motions, but the core strength benefits are obvious

Air motions done for groove, between bag rounds, weighted stuff after bag rounds. a=air, r=rack position, o= overhead
1 min continuous reps, used 2 36 lb k-bells.

advance L - ax1, rx1, ox1
advance R - ax1, rx1, ox1
weave- ax2, rx1, ox1
rotate- ax1, rx1, ox1
dragon basin twist- ax4, rx1, ox 0 (figured this was a good way to cripple myself first time off, gotta get more comfortable with this).

Shoulders and upper back seriously feeling it. Good workout.

Workout #2). 2 hrs 15 min
Training partner by
SNT

Rounds (2min)
knife defense-vs. stab
-vs. slash and stab
Focusing on building blocks, not finishers

Dan chi- bong/fak-> chan counter
- above on pads
-rounds of dan chi again
-from pummelling- chan as elbow check (live rounds) (short power focus under pressure)
-dan chi rounds
-from pummelling- chan to neck pulling hand (short power focus under pressure)
-dan chi rounds
-quick rounds of kao punch dan chi

Poon sao 4x5 min, last 2 positions with walking
Wall 2x2 min rounds each
Pulls 1x2 min

Excellent practice.

Andrew

Kevin Bell

10-04-2005, 10:05 AM

Hey Andrew,

You got any thoughts on o/h lifting - shoulder impingment??? Been avid researching the past couple of weeks and argument seems pretty balanced.

How did you get on with the Thibaudeux stuff

Kev

AndrewS

10-04-2005, 10:32 AM

Hey Kev,

I've loved what I've read of CT's Black Book, but I haven't really had a chance to do more than skim a few chapters between wedding planning, training, and work. My initial impression is that he overschedules a bit, but I need to really parse the thing more closely. The musculoskeletal imbalance section was particularly intriguing.

As far a shoulder impingement goes- I do fine with overhead work- actually, probably better than fine- quite well. My take is that if your flexibility is good, and you work getting strong and flexible in your range of motion up front, most people will tolerate overhead work well. The classic shoulder impingement syndrome involves the suprispinatus being enaged, I believe inappropriately, to elevate the arm. Once you start moving weight, you should be using the scapula for much of this motion. I haven't seen any decent series on overhead lifting and shoulder problems (c/w benching, for instance), or functional imaging, just anecdotal stuff and people running their mouths about what they saw in anatomy lab. If you've found anything more substantial, please share. Otherwise, my present take is pay attention and don't do something that feels like it's injuring you.

Andrew

Kevin Bell

10-04-2005, 11:07 AM

Andrew,

Nothing really substantial at the mo. Caught some stuff on James Smiths forum in one of the sub-sections http://www.powerdevelopmentinc.com/ so been doing some homework asking experienced lifters. Have had not an ounce of trouble myself but my sometime training partner advocates no overhead work as does my buddy KevM so i'm trying to get as many opinions as possible.

I'll PM you in a couple of days ref Pavel stuff

Kev

AndrewS

10-05-2005, 09:00 AM

Yesterday,

DE day
High box (16.5"), manta ray
wk#1
60%rm1
225
10x2
45s ri

Felt ok. Decent speed at the top.

Push-press
wk#3
60%rm1
8x3
45s ri

Time for RM1 testing on overhead stuff again

Speed deadlifts
60%rm1
8x1
315
1 min ri

Felt very explosive at the top- heavy partials clearly adding something

BW Split squats to 7.5" box
4x10 rl

decent workout.

Very tired.

On call again today. 120hrs in 8 days

Andrew

AndrewS

10-06-2005, 10:25 PM

Today,

on call last night. Overnight disaster. CVP of 37mmHg when I got the cordis in the subclavian. Thought I hit artery, hadda transduce to see the waveform. I miss the days when the smell of blood meant sex, not grinding my teeth at 3am.

Too tired to do anything when I got home.

Later.

Workout #1).

Oly
3 Powercleans 2 jerks (alternating feet, R first)
4 sets
173lbs
3min ri

OH Squat
bw x3x10
bar x8
85x8

3x8
115lbs
3 min ri

Hips and knees doing better. Still being cautious.

RDL
3x6
283
1mi ri

Workout #2).
Training partner by- 1hr 15 min
All from chi sao
Crashing bong from dummy off tight in-pak
Used this go over short power, attack as defense, defense as attack, shift as weight drop, transition to strikes w/ kwan idea. Bong sao neither stops nor stays.
Showed the dummy progression I use for bong.
In-pak
-timing
-weight dropping
-in-pak as #1
-controlling balance/weight w/ in-pak
-power
- water ballon idea
-walking in-pak drill- short power (trashed his forearms on my round. My in pak is cleaning up. He should have palm prints tomorrow).
-pak on dummy

Good practice.

Johnny Cash on the stereo, Dead Guy Ale in hand. Decent workout. Think I got a save this morning.

It was a good day.

Andrew

AndrewS

10-07-2005, 10:52 PM

Today,

Workout #1).
Plyos 7 sets 15 exercises, level 3 HFL
Bodyflow 5 rounds
Dummy 3 rounds
mixed

Workout #2)
Partner by
5 sets MB passes working CK mechanics, interspersed with 5 rounds hitting the shielf w/ straight punch
Focus Mitts 3x2 min rounds
Dan Chi 6x2 min rounds

Been talking about getting him into weights. Decided to do 6-8 weeks of k-bell work, then think about a DE + M/S conjugate periodization thing.
Front squats
3x5
2 53 lb bells
Windmills
3x5
53 lb bell
Single leg single arm dl
3x5
72lb bell

Alternating rounds of
cleans w/ throwdown (53lb)
5l5r x5 rounds
cleans w/ normal drop (72 lb)
5l5r x 5 rounds

Decent workout. Started a Hot Rocks/Alpha Male stack today. We'll see what this does. . .

Andrew

AndrewS

10-08-2005, 08:37 PM

Today,

Workout #1).
Training partner by- about 1 hr 45 min
Pressure/ balance drills 6x2 min rounds
Pressure/balance drills into one man breaks off w/ hooks, crash and cover, spiralling overhand to cover and hit 2x2 min rounds
Power hitting #1 walking 1 x 50 meters (25r25l)
Power hitting #2 walking 1 x50 meters
Power hitting #1 on back leg (front leg in air, hopping) 1 x50 meters
Power hitting #2 on back leg 2 x50 meters
Bong/fak on thai pads 3x20 rl
Power hitting heavy rattan #2 on back leg 20r20l
Bong/fak/lop on focus mitts 3x20 r/l
chi sao- bong/fak/lop vs. in-pak multiple rounds

Workout #2).
Recovery
Kettlebell swings alternating hands (36lb bell)
3x50

Dragon basin twists
5x10

Sled-dragging
89 lbs
10 sets
(did a couple of rounds carioca style in there- good stuff).

Andrew

AndrewS

10-10-2005, 10:30 PM

Yesterday,

Training partner by- 2hrs
Rounds-
Roof vs. #1 continuous
Outside vs. #2 continuous
Roof vs. #1, outside vs. #2 continuous
all left handed (his R hand is trashed from rolling)
Pressure drills, both leads, using contact w/ single stick
Pressure at distance- following, both leads, no contact, range control
Same with suppressed strikes
Poon sao- position and pressure
Fak under vs. lifting bong
High kwan change

Today,

Training partner by- 4hrs
Knife defense-rounds
vs. stab
vs. slash
free
dan chi-rounds
-same arm
-cross arm
-introduced shoulder bong
-much free
poon sao
-high kwan change
forms SNT, CK count the kwan actions
Started in on my lifting towards the end, doing chi sao during recovery periods, so I could do k-bell stuff w/ him at the end
-kwan vs. in pak- multiple rounds
-free chi sao

ME
Snatch grip deadlift
133x3
173x3
203x3
243x3
273x3
303x3 (straps here, grip giving out)
333x1
363x1
383x1
403x1 (definitely slowed down w/ form getting shaky here- near a real max)

Front Squat w 2 53 lb bells
3x5
Windmill w/ 53
3x5
Single leg single arm DL 72lb bell
5x3
Jerks w/ 72
5r5l x5
Swings w/ 72
3x20
w/ passes between legs in rest intervals w/ 72
3x20

Andrew

AndrewS

10-12-2005, 10:37 AM

Today,

post call

Split Jerk (r/l)
65x4
95x4
125x4
143x4
168x2
183x2
198x X
193x 2

Got greedy. Last double was easy.

Off to Atlanta for training camp now.

Andrew

AndrewS

10-18-2005, 09:54 AM

Thursday-
AM - WT- hitting, stance pointers. Drive front leg into ground. Points on teaching- must motivate students, make them aware of possibilities, *not* set limits. Good stuff on coaching.
PM- WT - 3rd section, 5th section. Wound up helping some folks with 3rd a bunch- set a theme for the camp, it seems.

Friday
AM - WT- sections- more work on 3rd. Spent a bunch of time tuning poon sao, working bong mistakes out to make 3rd work for folks
PM- Farmer's market, running around Atlanta

Saturday
AM-Escrima- Bunch of boxing stuff. Up and down. Time hip rotation with drop at last second for extra bang. Swing hips side to side to get rhythm for this. Drop one shot vertical, one turned over (for the hook). Suppress on entry to draw reaction before releasing shot to break timing. Get head and hit going same way, don't face away from the hit. Jab sparring with parry to find hole for lead hook going both ways- step into each shot, *don't* respect their hits, use yours to make them irrelevant.

PM-WT- Application of sections. 4th section, 3rd section

Sunday
AM- Escrima- More power stuff. Short hitting going back and forward. Partial steps within full step to find multiple hits in single full step. Knife work- return to the box from the slash, checkmark the stab. Magic marker fun.

Yesterday- back in LA
Training partner by- 2hrs +
Tired so we wound up working hits for most of the session. Straight punch, hooks, lifting punch, throwing bong, kup jarn. Worked throwing bong and lifting punch from chi sao w/ thai belly bad w/ and without defense. Drew in explanations of CK body mechanics vis a vis throwing bong, lifting punch, vs. what produces fak w/ explanation on dummy.
Finished w/ BT, CK, SNT.
CK coaching point- bong wrist *up*.

Andrew

AndrewS

10-20-2005, 08:23 AM

Yesterday,

postcall- too tired to lift.

Sparring- 1 1/2 hrs
Boxing 6-7 rounds- worked a bunch of the escrima stuff Mr. Latosa went over last weekend. Good luck w/ the surge/supress/release trick for breaking timing and drawing a reaction. Having trouble throwing the long hand to draw the reaction then short powering the straight- probably need to turn my hand over more. Worked bulling into shots some. Nice work picking out the lead hook over the jab.

Clinch-4-5 rounds
Trying to hit that bong-short fak to double combi. Can't get the bong to go 'cos people weren't going for underhooks. Used the short elbow off the neck pulling hand to same effect, picked a double which I failed to convert to a single, and a single which the clock ran out on. Gotta spice that up changing between double/single attempt and hard body shots. Got some nice work striking on the ground and defending shots going- X-sweep came out somehow from my open guard- probably 'cos of the no hands guard stuff sifu has been pushing. Somehow managed to hit this funky throw off an overhook on fresh-meat which put me right in side control for the keylock. Thinking about that this morning, I should milk that setup and combi, even if I have to give the underhook for it, keep wrist control on the far arm (how the key lock came so quick), and use it to go for kimura when they shrimp in if I don't make a pancake. Think I'm on to a takedown built for me here.

Ground 3-4 rounds
Hit x-sweep a couple of times, defended a RNC nicely- textbook progression, managed to pull off old-school 1/2 guard sweep. Gotta make it back to Eddie's to tune this stuff- it's working nicely for me rusty now.

Andrew

dougadam

10-21-2005, 12:00 PM

Do you do anything for your abs?

AndrewS

10-21-2005, 09:44 PM

Yesterday,

rest, onion soup, moule frites, chocolate pot du creme

Today,

Workout #1).
DE
Box Squat
high bar/manta ray
high box (16")
60%/wk 1
8x2
225
45 s ri
Good bar speed.
Feels like I can go up next time.

Front press
60% wk 1
8x3
105
45 s ri

Speed DL
60%
8x1
315
1 min ri
315

Workout #2).
Training partner by- 2hrs 15 min

Elbow sequence on pads
Rounds-live, 20-30%, 2min
Thai pummel 2-3
Thai pummel to plum to drop back w/ twist for knee 2
Defense against twist, one feeds 6 rounds, using CK def vs. twist, w/ CK app.
[broke out in to rep mode after the first round, did defense no hands, getting shoulder back in quick, then returned to w/ hands, then back to live rounds]
Defense against twist- either goes 2 rounds
Thai pummel, use defense against twist as attack over single neck tie, pre-emptive, idea of getting that neck tie off *fast*, going into attack
Introduced basic plum defenses.

Lifting punch defense from chi sao- basic idea on shutting down pull, cleaned up footwork some.

BT (for me)
CK- together, very detailed, reviewing recent issues
SNT

Decent day's work.

dougadam,

I intermittantly do midsection work as time permits, according to my own schema. Looking back over the last month my ab work has been: squats, front presses, escrima (lots of rotational work), hooks (same), split jerks (overhead work= core work), windmills, single arm single leg deadlifts, pass between the legs, MB passes, front squats, overhead squats, the Steve Cotter stuff for fun one day, and hanging leg lifts.

I've been off my Y-sits, shovel lifts, sledge work, and full contact twists, but I rotate those in on occasion.

Andrew

AndrewS

10-23-2005, 09:28 AM

Yesterday-

Escrima, Mr. Latosa, 4 1/2 hrs. Wrote out my notes and this f*ckin browser kicked me out and erased 2 pages of details.

Andrew

AndrewS

10-25-2005, 11:22 AM

Yesterday,

Post-call

Workout #1) (AM)
Recovery

Sled dragging- 60 yards or so, +90 lbs
In between
Bodyweight split squats around the world to 7.5" box
10r10l
6 rounds

K-bell uppercut cleans w/ throwdown
36lb k-bell
15r15
immediately followed by
hot potato w/ k-bell- 20 reps

3 rounds

Workout #2).
Oly
Power cleans
5x3
183
3 min ri
Felt decent- maybe 4x2 next then 6x1

OH squats
5x5
133
3 min ri
very solid

RDL
3x6
283
1 min ri

Band pull aparts w/ knees
3x25
1 min ri

Andrew

AndrewS

10-25-2005, 10:56 PM

Today,

Circut

Double k-bell clean and front squat
2 53 lb bells
3x5

Windmill
53lb kbell
3x5rl

DB rows
96lbs (used the 25lb plates to increase ROM)
3x6rl

Single leg single arm dl
72lb bell
3x5rl

Lungbuster.

Followed this with

Alternating swings w/ 2 36 lb k-bells (from the Cotter DVD)
3x20

Andrew

AndrewS

10-27-2005, 03:29 PM

A little thing I wrote based on some escrima/WT crossover

-pak sao- a tool which can be used at range to shock a punch or in the clinch to bump a guy and control them, setting them up for the next thing by putting them in a certain place. The latter usage makes more sense to me for a variety of reasons. Short whole body power can be pretty useful.

-in-door pak sao- a chi sao attack used to train the pak to hit short, applicable in some clinch situations

-in-door pak from chi sao- mechanic- weight transfer to side of pak'ing arm with drop to load (which gives a 'hydraulic' action pushing the arms forward loading punch)- powers pak; step in- dives lan/gum jamming action of pak arm, part of power for punch; finish step- sharp power on punch, powers transition of pak arm

-in-door pak= weight transfer w/ forward forehand action
-weight transfer w/ foreward forehand= #1 strike in Latosa's system (5 count)
-go through power progression for #1 strike from wrist power through each joint with balance checks, adding along the way, all the way to drop with hip flexor activation (catch action in oly lifts)- standard intro teaching pattern done with zoned hitting before footwork is added (done on point)
-reinforce mechanic with rounds of hitting practice w/ sticks, bring in heavy rattan for two handed practice to involve body

-translate whole body short hit with weight drop to in place hit
-transition to chi sao, work weight drop for in-pak to turn pak from bull**** arm action to body powered shot, with weight transfer isolated
-add the step in, with appropriate mechanics on the punch, clean up pressure and timing

-accessory weight training drills- snatch drops, k-bell hot potatos

Aside from this (a power idea), I do a lot with balance work that crosses over, and have discovered that people's empty hand footwork seems to improve a lot when I swing a >4 1/2 ft 2" thick piece of rattan at them quickly, and if they get hasty and unbalanced when they come in, staff apps kinda correct that.

Andrew

AndrewS

10-28-2005, 09:02 AM

Yesterday,

Workout #1).
MxS
Front-press
85%rm1
10x3
135
90s ri
Did one pronated grip pullup during each rest interval.

Good mornings
5x6
185
1min ri
Light, just getting used to these as an accessory lift.

Rolling thunder DL
3x5
100lbs
1 min ri

Workout #2).
Biu Tze 5x through, very soft and precise
Dummy 5 rounds, working bong

Figured some stuff out on Biu Tze. Think I know why all the wrist stuff. . .

Andrew

AndrewS

10-29-2005, 08:53 PM

Yesterday,

Grilled pork belly, Hite, and soju at 'Toad House' in K-town. Kim chee and garlic are a fearsome weapon.

Today,

Workout#1).
Training Partner's AM class- 1 1/2 hrs
Mainly escrima.
Focused on concepts for 9Sg for me- V- hitting off the box- nothing new, looking for input on the new syllabus. Worked transition using sticks, staff, gladius, hand and a half sword- good to go with some steel. Makes me move my *ss.
Focus mitt drills- crashing and covering- basically working my CM stuff
Hitting mitts tuning jab and combis

Workout #2).
Teaching, my pad- 2 1/2 hrs
Escrima
-point footwork
-w/ two handed weapon to bring out mechanics
-w/ off-line
-static box drill on point
-hits off the box on point
-basic ripping disarm

WT
all rounds
Leg to leg, everything- 3-4 rounds
Lat sao 1-3- pretty hard, staying off the face
5-6 rounds
lat sao for 4- isolated, jamming and passing uppercuts and hooks

Workout #3).
'ME'
Snatch grip deadlift
90% rm1
4x2
363lbs
4 min ri
3 rounds 10 DB twists w/ bodyweight during rest intervals

DB rows
3x3 RL
101lbs
1min ri

Split squats to 7.5" box
3x5RL
95lbs
1min ri

Time to go cause trouble.

Andrew

AndrewS

10-31-2005, 10:29 PM

Today,

Workout #1).
Warmup
Heavy bag, 10 rounds- lead shot, hook off the lead, chan sao->pie jarn, lead low round kick
DB twist- bw, 4x10

plyos- 9 exercises, 18 sets. Carioca running doing nice things for hips
bodyflow 7 rounds- started working specifically on circular scorpion, long leg roll, leag thread. Did some 'footwork' off my knees- gotta try hitting the bag some like this

Workout #2).
Training partner by- about 3 hrs
Chan sao, chan sao tight, chan sao-> pie jarn- pads
dan chi- chan sao from fak sequence 4 rounds
thai pummel - chan sao rear into pie jarn 4 rounds

1 hr prefab technical workout- poon sao, etc.

Conditioning

K-bell workout
clean and FS (each rep)
5x5
2 53 lb bells

windmill
3x3rl
72lb bell

SLDL
3x3rl
72 lb bell

Alternating swings
2 36lb bells
3x20

w/
passes between legs in rest intervals
3x20
72lb bell

. . . and another party. . .

Andrew

AndrewS

11-02-2005, 11:39 PM

Today,

Sparring 1 hr 15 min
Boxing
-free rounds, working adjustments on lead from Mr. Latosa, 4 rounds
-lead sparring 3 rounds
-body sparring 3 rounds

Clinch
-defending the back from standing bodylock 3 rounds
Did well here. Present recipe working nicely for defense. Got some nice chains to pull off my takedowns as attacker
-takedown defense- 3 rounds
Strikes adding in nicely. Short chan to pie came out a couple of times. Picked up a couple of sweet single legs, feeling better about my finish. Got one off a cool chain- attempted shoulder throw from 2 on 1 to underhook on 2 on 1 side to pressure towards knee block to single.

Too tired for anything else.

Fall setting in. Never good for my mood.

Andrew

AndrewS

11-04-2005, 12:56 AM

Today,

Workout #1).
Private lesson 1hr
Worked 7th section. Double tok counter still hincky. Need to work isolated a bit- maybe off knees? Increasing lat activation helps, gotta roll the shoulder more while staying strong- stronger back/ab use seeming to make me more linear- seems like I should be using bong idea of cutting force going elbow to palm in sagital plane cycle. Isolate single arm cycle.

Workout #2)
DE
Box squats
High bar (manta ray)
16" box
10x2
225
45s ri
Kept the weight down. Late workout. Bar speed felt good. Should be ok to go up next round. Think the leg work is helping with these high bar squats.

Front presswk #2
8x3
115
45 s ri
Using higher % rm1, bar speed felt good. Should max on front press again some time soon to recalculate RM1

RDL
3x5
303
1 min ri

Bradford press
3x8 (counted one front press, one back press as one rep, hence 8 reps=16 presses- gotta check if this is the right scheme for this)
85
1min ri

BW split squat to 7.5" box
3x10rl

Andrew

AndrewS

11-04-2005, 11:10 PM

Today,

training partner by 2 1/2 hr workout

Chi sao
Pulling attack-7 rounds
tok defense single and double 4 rounds
(did a round of this kneeling on a couple of matts- nice for isolation)
huen attack 4 rounds
Other random stuff

K-bells for conditioning

72 lb bell
Snatches 5r5l
c&J 5r5l
swings 5r5l
5 rounds total

Turkish getups
1r1l

3 rounds

Torsten seminar tomorrow. . .

Andrew

AndrewS

11-06-2005, 12:35 AM

Today,

Workout #1).
Torsten Seminar- 3hrs.
Interesting. Will try to write up notes in AM.

Workout#2).
Training Partners by for Sat class 2 1/2 hrs
Escrima
box drills, moving free
-w/ hit
stab defense
Counter single attacks
-short stick
-4 1/2 ' long 2" double hand stick
-7ft staff

Rotated so each person attacked and defended w/ each weapon

WT
Lat sao prog #1
Switch
Switch into dan chi idea
Switch vs. tok/low attack
Prog #2
Old version (EWTO) prog 3 w/ lop pull/back fist, defend w/ step, changed in pak to punch
Pulls (my old deconstruction of old 3)
Arm drag out of lat sao (indoor punch to whip arm down w/ far arm going for arm drag. Played with russian/wooden dummy version)
Prog #3- present- vs. backfist + pak/lop
Developmental drill- constant pak/backfist

Workout #3)
MxS

Front press
10x3
87.5% rm1
140lbs
90s ri
Only able to do 2 reps on set #6- figures, mind kinda wandered.
During rest intervals- total of 15 pullups. Trying to use my rest intervals to do an EDT-type thing.

Good mornings
3x5
205
1 min ri

On call tommorrow.

Andrew

AndrewS

11-06-2005, 07:46 PM

I had the pleasure of meeting Torsten Kanzmeir
<www.inneres-boxen.com>, this last Sunday and wanted
to share my impressions.

Torsten practices a very interesting and idiosyncratic
art clearly related to taiji, though differing
mechanics and approach from other neijia lines I have
encountered. In this difference, he seems to have
found something very subtle.

My take home points-

1). Mind-intent- look at the world with an open heart
and joy. In day to day life this is a more pleasant
way to live, in a combat context, this allows you to
join with the other person, and be more sensitive to
them, without triggering the sort of automatic
defensive responses that an overtly predatory intent
will.

Use your intent to drive your motion and feel what's
going on inside the other person.

2). Work with gravity- rather than drive up out of the
ground or use a ground vector. Torsten advocates
surrendering to gravity as his primary move of motion,
attempting constantly fall, bonelessly and smoothly.
He trains this using a medium length and weight stick
(4ft or so), allowing it to simply drop and twirl,
tracking its moving center of gravity with one's own,
attempting to join and match the motion of the stick's
changing CoG. This promotes awareness of one's
internal balance processes and develops very smooth
transitional motion, allowing him to eat up space as
he moves without giving choppy visual cues. Along the
same lines, he takes people down by reaching 'inside',
dropping a little weight into them, feeling the
natural righting up-reaction, then guiding its
asymmetry joining his center of gravity with the
other's and falling together

3). Move from the feet down- with this dropping,
Torsten seeks to think of motion from stemming from
the feet (or below them, if I understand our
conversation properly). This seems to allow the body
to order itself as a relaxed unit and move without
pattern always finding a way to stay upright as
relaxed as possible. This is quite different from what
I've seen in any other motion-approach, and is a quite
elegant way of describing something rather subtle.

4). Go inside and feel to the feet- as in #2), the
place he seeks to disrupt a person at is at the foot,
to feel the feet. Usually when I play with someone, I
try to get a feel for their center of gravity- to
somehow turn them into a compact sack of flesh, ready
to go in a direction- essentially to catch their
middle (much taiji does this, Gary's po pai drills,
etc.). Torsten finds the point at the foot where
things start to go awry, then falls in that direction.

All this 'foot' stuff reminds me of an interesting
fact- righting mechanisms in athletes vs. the
unathletic. An athlete will attempt to catch their
balance at the ankle, an untrained person at the hip
(two different spinal tracts control balance at the
ankle and torso, incidentally).

Teaching points aside, here are my tactical and
training observations-

1). Closing/bridging- This 'falling' approach to
footwork allows Torsten to very subtly eat space. He
moves off the other person's motion, dropping forward
with the mental image of going behind them, which, I
think, allows him to slip closer and closer in.

2). Hitting- very nice close power with an interesting
penetrating quality. I'm a bit skeptical that said
penetration will be as effective under stress
conditions, but he clearly has an effective way to
hit.

3). Feeling- give no pressure, always receive. With
the constant falling footwork, this allows him to surf
incoming pressure and be like a rag doll. Reach inside
with your feeling (weight) focusing at a point to
relax and weaken.

4). Training- using the stick as a toy. Catching the
stick from being dropped in your hands when first
having it handed to you tends to trigger some
stiffness, leading to a different quality of motion
than if it's gently handed off. Once you're playing,
the stick acts as an amplifier, much like stiff long
wire affixed to a speaker, revealing breaks in your
motion, places where you cannot follow it because you
can't feel or can't find a way to follow.

Lastly- in the midst of all this, a rather careworn
guy hobbled up, hunched over, using a walker. Within a
few minutes of watching us, and with a few words from
Torsten he had a big smile on his face. I overheard
him mention the cause of his debilitation- a bad
previous infection of the bones of the spine. Torsten
wound up showing him a bit of what he was teaching,
and off he walked- head held a bit higher, his step
somewhat lighter.

I think that's how most people depart Torsten's
company- the better for the experiece.

Andrew

_William_

11-06-2005, 09:11 PM

Cool stuff, Andrew. One of the things I like best about reading your log is the insights you share on training.

AndrewS

11-08-2005, 11:32 AM

Yesterday,

Postcall. Tool 'Opiate' stuck in my head all morning after a bad night.

Workout #1). Sleepdeprived chillout workout, excuse to listen to Tool over and over. . .

Heavy bag 10 rounds
Some light playing around, into kicking with focus on head motion, into changing up low kicks round <-> straight, high kicks. Found a nice little hip bump shoulder strike sequence on my last round- have to tweak this a bit.

Alternating
k-bell swings w/ various flips w/ 36 lb bell, 20 reps (saw the Diesel Crew clips and got stupid)
Sled-drags +89lbs
5 rounds

Workout #2).
Training partner by- 2hrs

Plum defense- 10 rounds 10-30%
Just body motion
Pull defense- BT- biu x-face
Push defense- BT- change from scissors gan
Combine all 3

Worked some of Torsten's 'feel your feet' thing- reasonable results- think I was a bit lighter on D with this approach, but nothing dramatic.

Chi gherk-2-3 round
Here trying to use my feeling withkick contact to cut root at my partner's ankle got useful- *very* nice place to adapt this.

Chi sao-
Pulling attack 5? rounds
Double tok defense- 1 round

Fair bit of didactic time between rounds, partner had some good questions, and several elements were new to him.

Andrew

AndrewS

11-09-2005, 12:33 AM

Today,

Still crispy from call. . .

ME
Snatch grip deadlift wk3
133x5
203x3
243x3 (straps)
283x3
323x3
363x3 (easy)
393x1
423x1 PR!
443x1 PR!!!
Last lift was brutal. 4 seconds, , hitch getting past my ankles, mid back rounded, probably 1.5-2 seconds from mid thigh up. Nothing feels injured, but I think I came close. Perhaps I should remember to use a belt on the last couple of max attempts. . .

Think putting the 4x2 @ 90%rm1 wk1 into wk2 is proving itself.

DB rows
3x5
101
1 mi ri

Split squats
3x5
95
1 min ri

Sweet PR and Arnold got his *ss beat like a gong today.

Decent day.

Andrew

AndrewS

11-09-2005, 11:44 PM

Today,

Workout#1).
Recovery

K-bell swings (53lb) x20
sled drag (99lb)
5 rounds alternating

Workout #2).

Sparring 1hr

Boxing-3x3 min rounds
Trying some of the ideas from Saturday out, along with that lazy pressure fake. Nice. Hook off the lead coming together, along with some other niceness. Need to drill crashing the low slip. Bell got rung by overhand right in here. . .

Free- 3x2 min
Someone ate their wheaties today and it wasn't me. Started with a very fast war. Managed to use that hip check to open some distance- nice tool, gotta play with it more. Kicks up and running almost outside of my control. Legs just fired.

Takedown defense, light 3x2min
Playing with that 'feel the feet' idea. No great insights. Easier to get people to move, but didn't make anything out of it.

Called it night early.

Andrew

AndrewS

11-11-2005, 09:35 PM

Today,

postcall. Brutal night, 3 codes.

Workout- training partner by 1 1/4 hrs
Thai clinch/pummel- 5 rounds
Pulling attack 4 rounds
dan chi 4 rounds
tok defense 2 rounds

Integrated pulling attack into front head and arm control/standing neck triangle/soft defense thing going from thai pummel to chi sao. Nice regression to get the feel in chi sao right. Found a nice series on my rounds in chi sao- if person bends arm and pulls back to defend pulling attack- double pull, if elbow comes out in process to stop head and arm, swim in under arm through underhook position with other hand into neck tie- link hands either in front of or behind neck for control and knees. Gotta play with this more. . .

Andrew

AndrewS

11-12-2005, 09:24 PM

Today,

Workout #1).
Plyos 7 rounds
Bodyflow/mobility 5 rounds
Dummy 2 rounds
BTx2

Workout #2).
Training partners by- 2 1/2 hrs
Escrima
-roof vs. #1, all lead hand leg combinations, rounds
-stab defense
-low attack defense vs. heavy weapon to bring out mechanics
-tactical drill- attack- let it land, take 1 step to counter and attack

WT
Lat sao 1-4 w/ 1 partner, 1-9 with other, 9(?) rounds
Knees- logging in reps
Chum kiu

Workout #3).
Power cleans
90% rm1
4x2
198
4min ri

Warmed up for overhead squats then decided to skip them- feeling shaky, still fatigued from call.

Amusingly- thought SDC seminar was today. Walked into the school where the seminar was being held to find an 8 month WC student from LS line teaching a couple of fish. Was polite, checked out their dummies, held pads for them for a bit. Departed entertained.

Andrew

AndrewS

11-14-2005, 10:16 PM

Sunday,

SDC seminar- will write up notes soon. On jury duty today. Pretty funny.

Today,

Training partner by- 2hrs
'Traditional' lat sao, 10 rounds, free attacks
3 timings for person being attacked
3 attacks, counter on 3rd drill

Canned technical workout
Free chi sao 10 minutes after poon sao section (20min) to connect lat sao mechanics, poon sao, chi sao

Pad work- tweaking kicking mechanics.

Andrew

Kevin Bell

11-15-2005, 05:02 PM

Hey Bro,

Just wondered if your working off of anyones specific templates at the mo, and any thoughts on CT starting OLY programme? One of the things i'm looking at after after i've finished the EFS programme along with many others:)

AndrewS

11-16-2005, 12:37 AM

Today,

DE
Box Squat wk2
High box (16.5")
High bar- manta ray
8x2
65%
240lbs
45s ri
Good bar speed, increased upper back strength serving me well

Front Press wk3
8x3
125lbs
45s ri

Power Clean
8x1
183
1min ri

Bradford Press
3x8
85
1min ri
Go up by 5 lbs next wk

RDL
3x6
303
Easy- should go 3-5x8 then go to 3-5x5 w/ 323
1min ri

Kev,

I'm not using anyone's template in particular. Right now I'm roughly working off of a plan of plyos/de(upper and lower)/oly/gpp (w/ some assist thrown in)/MxS (upper body)/ME, with rest and extra workouts thrown in according to my fatigue and other training.

Right now I'm trying to address the following-
-leg stabilization imbalance- unilateral leg work, mobility training
-leg strength - unilateral leg work
-mid and upper back strength- pullups, rows, good mornings
-body comp (up the k-bell volume).

Following anyone's program gets weird for me, between juggling my work, my sparring, my teaching, getting the new guy with me to lift, and the various slings and arrows of a fairly messed up body. I'm going to test some maxes over the next couple of months and see where I am, and assess progress.

Andrew