Andrew's workout blog

[AndrewS]

Yesterday,

Workout #1).
Squats 15" box as depth gauge
250lbs
8x8, started w/ 2 min ri, up to 4 by the end. Knee wraps throughout, belt after set 4

Hise shrug + calf raise
225
3x8
Ab wheel 3x8

Workout #2).
Practice 2hrs
Shoulder mobility drills
Poon sao, 4 positions, changes, 5min each
Changes off outside huen attack and huen off palm
7th section entry
Jut chuen
-in pak off jut chuen
-double jut
-lop/jut off bong

Andrew

[AndrewS]

Yesterday,

Recovery workout

Pairs, 15min each

BW bulgarian squats front foot up 3 1/2" 6x8
Farmer's walks w/ 2x76lb dbx50m x5

Sled-drag w/ head strap 115lbsx40m x6
KB swings 53lbs x20 x7

DOMS significantly better than last week


Andrew

[AndrewS]

Thurs,

Staff workout
mobility
trunk rotation- resistance bands from ceiling 3x100
hip pops on bag 2x100
handling 5min
battle punches
Dynamic 15min
Hits 5x20 each side
Band curls 3x30

Fri,
Off

Sat,

Workout #1).
Chi sao 2 1/2 hrs
4 positons + changes 5min each
Outside huen attack
Huen off palm
Kwan from bong
Huen chi sao
7th section
-punch/jut/punch def- working on relaxing part of upper back to make lifting tan happen more relaxed
-kao vs huen
-messed with making tok more passive/ adding less strength in- interesting
Fak/lop cycle static
Jut chuen
-ask question/inpak
-double jut
-lop off bong

Workout #2).
Free chi sao 45min

Sun,

Practice 2hrs
Focus mitts
-working basic attack defense pairs alone and free
Walk vs pressure
Poon sao 4 positions
Kao vs attempt to smash bong down

Been on this technical kick lately because of various folks injuries and some new stuff I'm trying to integrate. Kinda frustrating, though I see the use.

Felt like I had the start of cold going so I skipped lifting.

Andrew

[AndrewS]

Yest,

Mobility

Bulgarian squats +70lbs
10x2 w/ 45s ri

Rack pulls from the knees +383
5x5 2 1/2 min ri

Side bends +111
3x8 1min ri

Andrew

[AndrewS]

Yest,

Pairs

DB bench +81 6x6
BB row+ wings +183 6x8

Blast strap pushups 6x8
Seated low 'pulley' rows- 6x10
Rigged up a band setup to do these 'cos the rear delt flies haven't felt like they were doing anything. The feel was remarkably different. Switched over to single arm at the end- I'll mix those in too.

Band curls 3x30

Andrew

[AndrewS]

Yest,

Sled-drag, upper body +115, 80m x7
Bear crawlsx7

Band curls 1x40


Andrew

[AndrewS]

Sun,

Practice 2hrs
Mobility
Forms
Leg defenses
Kick defense from pulling attack
Poon sao 4 positions
Jut chuen
Double jut
Tan/pak from jut chuen
Jum/gan counter
Intro to gan cycle

Mon,

Workout #1).
Elliptical 25min

Workout #2).
Practice 1hr
Mobility-long session w/ a bunch of body weight stuff
BT
Hip pops on bag 2x50
Pieces of BT 50-100 reps
Wall bag
Dummy

Time has been eaten up by holiday stuff and some URI. Additionally, everyone elses schedule is messed up as they're all tied up in holiday preparations. Very frustrating.

Andrew

Andrew

[AndrewS]

Yesterday,

Squats, 15" box as depth gauge
250lbs
10x10
Knee wraps all through, belt after set 4
RI started at 3min, up to 6 by the end.

Amazing nausea from the lactate.

Andrew

[AndrewS]

Back at my mom's for the holidays. . .

Today,
Mobility
Bulgarian squats
80lbs
10x2
45s ri
Didn't slow down at all until the last rep last set- definitely have more work capacity with these high volume squat workouts

Rack pulls from above the knee
405x5
465x5x5
Had much more in me, but my arm was giving me trouble, if I'm feeling ok I'll push the weight next time

Side bends
110
3x8

DB curls 15lbs 2x30

Andrew

[AndrewS]

Yesterday,

Pairs

DB bench @ 2x80
6x6
DB row @80
6x6

Bradford presses @95
2x8, 3x6 (over and back= 1 rep)
Close palm in grip lat pulldown @ 155
5x8

Low pulley row @ 90?
3x8
Calf raises @ 155?
3x20

Messing around on the machines at the gym my mom goes to. . .

Biceps very sore- first time I've done compound stuff with biceps involvement in months, but no signs of injury.

Saw a guy doing bulgarians as 1/8 squats with 135, had to say something. The vague wobble up and down with 250 on his front squat I could walk by, but it's hard to watch someone do that to bulgarians. . .

Andrew

[AndrewS]

Crazy busy since recovering from the epic party that was NYE; job hunt in full swing, trying to cut a deal to become a nephrology division for a PPO (and get not just myself but two colleagues a gig), called in to cover the hospital for a colleague whose pregnancy is getting difficult, stuck with a schmuck for a junior fellow, a putz for a resident, a 4th year med student who's never been in the system before, and the attending went on vacation and has left us with 'rotating coverage'- explaining the whole service to a different person every day. On the plus side, our new kittens showed up last Friday and they're absolute terrors- f3 savannahs, 12.5% serval and acting like it. They're going to take some socializing to keep them from destroying the house.

Last few days as I can remember them

Sun

Workout #1).
Elliptical 25min

Workout #2).
Practice 2 1/2 hrs
Pad work, punches and elbows, various combis
Side headlock counters- 3 variants
Teaching w/ light drilling, will incorporate next session
Wrist grab counters (principles and relation to form) vs bs 'martial arts grab
Wrist grab counter vs someone grabbing like they're actually gonna do something (step and fold with elbow)- relation to shoulder girdle mechanics
Tabata intervals, ground and pound

Mon,

Elliptical 25min

Tues,

Workout #1).
Elliptical 20min

Workout #2).
Mobility
Blast strap pushups max reps 90s ri
21 12 7

DB floor press +2x81, 2x6, 1x4, 1x3
Pendlay rows +153 4x8
90s ri

Shocked at difficulty with floor presses, think it was the pre-exhaustion from the pushups. I'll probably go back to my earlier scheme of 4-6 sets of 5-8reps, push-pull paired as that seemed to be allowing me to make nice size and strength gains. Pendlay rows are keepers, will keep the reps at 6 or less as they're explosive.

Bradford presses +85 3x8
Band seated rows 3x12

Band curls 3x30

Weds,
Workout #1).
Elliptical 25min

Workout #2).
Mobility
BB Bulgarian squats+90
8x2 45s ri

Rack pulls above knees 90s ri
405 1x4
495 4x4

Belt squats 90s ri
75
6x10
Great present from my wife for xmas- these are an absolute keeper. Need to set the platforms higer next time, but I could feel my tight R hip flexor release on the 5th set- felt great- while my thighs were definitely working.

Band curls 2x30

Andrew

[AndrewS]

Fri,

Circut 3x through
Dummy
BW bulgarian squats, front foot up 3 1/2", x10
Kb swings 72x10
53x10
36x20
Deadlift with headstrap 65x5

Sat,

Workout #1).
Main partner 1+ hr
BT apps
Messed with some use of lop + hook w/ footwork, plaing with very short lop (analogous to pak as patting jab)- when playing this a little freer it reminded of Su Dong Chen when I got a chance to play with him a little.


Workout #2).
Practice 2+hrs

Interspersed hits on shield with reps from distance and poon sao- did a lot of time and coaching on hit mechanics, wound up using Terrance's 'stop a charge through with a shield with a punch', thing.
In pak
Kwan vs inpak
Pulling attack

Jut chuen
Tan/pak/palm vs jut chuen

Decent day.

Then the food poisoning kicked in. Ugh.

Sun,

recovered from night awake in bathroom

Andrew

[stricker]

Andrew,

you alive?? the food poisoning wasnt that bad was it...

jon.

[AndrewS]

Sunday,

Workout #1).

Blast strap pushups +20lbs chain
6x5
Pendelay rows +153
6x5

BB MP +95 5x8
Band lat pulldown + wings 5x12

Sledge/club-bell stuff 3x2min
Band curls 3x30

Workout #2)
Sun practice 2 1/2 hrs
Partner getting tapped passing at new MT/BJJ gym, spent a while analyzing why he was getting caught

Focus mitts
Pak dar, tan dar, gan dar

Gan cycle

In pak from distance
In pak from clinch vs single neck tie


Jon,

thanks for asking after me- I've been crazy busy lately- covering the hospital for a sick colleague while interviewing at many jobs, and having some personal stuff going on. The job hunting has eaten up a great deal of my time, as it should, 'cos hunting for a gig in private practice is essentially looking for a long term relationship. The number of business dinners and hospital cafeterias I've been to has been disturbing.

Andrew

[AndrewS]

From the WC forum



Hey Navin,

Hi Andrew,

One of my offensive strategies is also to cut off the ring with forward pressure, enclosing the attacker.

What are some of the stepping drills and concepts which you use to apply "cutting off the ring"?

Do you cut off the ring like George Foreman did against mohammed Ali using stacking stepping into his centerline, or do you try to keep the attacker facing away from you while you face him with either side or frontal facing?

Sounds like we're using similar ideas- the kinda 'meta' idea I use is to develop an eye for where to step so as to restrict the other persons motion in a direction, then make my next step and attack through that direction. The simplest example of this is seeing someone who crosses their feet while precontact, move to make them cross their feet, then crash during that moment. Against better people the mistakes are smaller, but the idea is the same- find the dead spot in the other person's motion where they aren't on 'point', where they're not free to move in all directions.

I used to do this by using what has been described to me as knife footwork- square stepping to the outside of the other person's feet, then enter on the triangle (d*mn, this is hard to verbalize). I'd keep aimed up the middle, but step to the outside of the other person's feet. This makes it so they tend to step to a place where I can just step forward and hit them, if they lose control of range during their stepping.

Now, after some coaching by Mr. Latosa, I do something similar, but use subtle shoulder shifts and less obvious footwork.

Drills to develop this
- 'stalking'- no strikes, one person moves however (and can try to execute the above ideas) while the other tries to keep the range fixed, stay on point, and deny angles no matter how the other steps and moves (forward, back, fast, slow, slipping, etc)
-above, + fixed range person steps to break range when they feel it
- add above to pure defence drills w/ hands (CM)
-add above to jab sparring
-add above to free boxing various intensities
- add above to legs only
-add above to free, low intensity
Can continue after engagement or just agree to disengage after a few seconds and work on free motion again
Same thing holds with sticks, and gets more obvious as a stick attack comes on a plane as opposed to a line.
Lock and block stick drills
Any free or cycled stick drill can use this.
Empty hand vs weapons, different weapon lengths, etc.

Hope this makes sense,

Andrew