Training log

This week is a back off week for strength training. The last 3 weeks have been extremely successful using a low rep and high volume scheme. Conventional dead lift 1RM at 385 Lbs. I'm pleased with that number. Although I could have gone higher, it's nice to leave some room for improvement and this is my first training cycle with a conventional stance. Flat and Incline bench numbers are up. KB military press of 40Kg for a double. Qualitatively, chest, shoulders and thighs have added mass.

Via Pat Flynn:

Nearing the end of our current cycle. Thanks to all of those that have been following along and taking advantage of these workouts! I am looking forward to the next cycle, which will begin after a week of tapering off. Over the next couple of weeks we will up both the volume and density, and will be conducting some benchmark testing in regards to how our training is truly translating over to our sports specific performance. Since our sport is essentially hitting stuff, what better a way to take a bench mark then to use a force meter. We plan on using a force meter to find out just how hard we are hitting (basic kicks and punches) before our next cycle, and will again perform the same tests after to see how we have progressed. Should be interesting, so stay tuned!

1/14, 1/15 Training Logs

Friday 1/14

Noon Tae Kwon Do and Strength Training Class

Dead Lift, Conventional Stance - Fibonacci Sequence of Reps

135 Lbs - 2, 3, 5, 8 - Alternate Grip

135 Lbs - 2, 3, 5, 8 - Snatch Grip

135 Lbs - 2, 3 , 5, 8 - Fat Grips, both overhand

Double Clean and Press - Fibonacci Sequence of Reps

12Kg KBs - 2, 3, 5, 8

12Kg KBs, - 2, 3, 5, 8

16Kg, KBs - 2, 3, 5, 8

Bench Press

135Lbs - 5x3

Poomsae Review: Chonji, Dan Gun, Koryo

6ft Staff -- Basic form and 1st Form review

RKC Workout (w/ Pat Flynn)

Single Clean and Press

3 Ladders of:

16Kg 3R/3L

20 Kg 3R/3L

24 Kg 3R/3L

28 Kg 3R/3L

Total: 12 sets of 3 each side

Stacked 36 Kg (20kg+16kg) 3R/2L

Stacked 40 kg(24kg+16kg) 1R/0L

One Arm Floor Press

28Kgs 8x3R/3L

One Arm Hindu Pushups

5x3R/3L

Finish with Pull up and inverted row circuit. Couple Muscle ups for fun.

Here's The Video:

Saturday 1/15

Indian Clubs for quick warm up, legs and hips felt loose (especially for sat AM!)

Basic Kicks 10/Side: Front, Inside, Outside, Round, Side, Back, Back Hook, Skip Front, Skip Round, Skip Side.

Poomsae: Hansoo Down to Koryo

Dad's Tae Kwon Do and Kettlebell Class.

This class is easily one of the best additions of 2010. It is a basic martial arts and kettlebell class designed for the Dad's of students in our children's program. All of the participants are training several times per week and they are some of the most dedicated students I have.

1 Min Rounds with the Body Target

- Alternating Fronts Kicks

- Jab - Cross - Front Kick

- Alternating Round Kicks

- Round Kick - Jab - Cross

- Alternating Knees

- Double Jab - Cross - Knee

Poomsae Review: Il, Ee, Sahm, Yook

Kettlebells:

Fibonacci Rep Ladder using partner's set as rest

Double Clean and Press

3 times through: 2, 3, 5, 8.

Students weights ranged from 12kg KBs to 20 Kg KBs

Two Hand Swings:

10 sets of 10 using partner's set as rest

KBs ranged from 20kg to 24kg

Training Logs

Wed 1/12

Handstand Pushups - 5x3

Push Press 13x3 -- 24s and 28s

Bent Press 8x3 - 20Kg Barbell w/collars (1kg ea?)

Beginner Tae Kwon Do Class

- Good review of basic kicks, stances, and blocks. First 30 mins were a very traditional format; it was a good change for the students and a great way to emphasize technique.

- 2nd Half of class focused on partner training -- self defense and one-step techniques

Training with Steve Grabicki (3rd Dan)

- Line Drills - Basic Kicks and combinations

- Weapon work -- Nunchuk and staff

- Poomsae - Il Jang, Oh Jang, Chon ji, Yul gok, Po eun

- Partner work -- Ho Shin Sul, Free form "one-steps"

Thursday 1/13

Light day worked on Pistols and Single leg dead lifts

Noon Class -- Good group, worked on basic techniques and partner training

Kids Sparring -- Kicking sets 8-10, Started them on pistol squats as well

Advanced Class -- Heavy Bag work with kicking combinations, Free Sparring, Poomsae 1-8

1/11/11 Training Log

Good day yesterday. I switched to conventional from sumo dead lift late last year. Surprisingly, it feels a lot better on the hips when combined with a lot of kicking. I was at 407 lbs 1RM with a sumo stance.

Poomsae: Hansoo down to Koryo

Kicks: 10L/10R: Front, Inside, Outside, Round, Side, Back Thrust, Back hook, skipping front, skipping round, skipping side, skipping front hook. 360 Inside Crescents -- 1 540--almost 720!

Dead Lift

10 x 3 then 3 x1

135, 155, 185, 225, 245, 275, 315, 315, 225, 315, 335, 365, 385.

It all felt good. I am enjoying the conventional stance. I probably could have gone past 385, but felt that was a good place to stop.

Doubles KB front Squat

8x3

16s, 20s, 24s, 28s, repeat.

Here's the Video on Pat's Blog

Training Log from Friday Via Pat Flynn, RKC

Single Clean and Press Chain - Line up 5 consecutively heavier bells (60-90% intensity). Perform 3 - 5 presses at each bell(L+R), and run through the chain 3 - 5 times

One Arm Bench Press - This is a fantastic horizontal push variation, especially as a stability exercise for your core. You can perform this either with a kettlebell or dumbbell. 5 sets of 5 @ 60-80% intensity

Single Leg Deadlift - Unilateral movements help correct imbalances and weaknesses, which is why it is important to be sure to perform a good amount of unilateral movements along with your bilateral exercises. This is one of my particular favorite unilateral, lower body, hip dominant movements. See Master Somnath Sikdar perform it in the video below! 5 x 5 again @ 60% intensity

Tactical Pull Up, Ring Chin, and Bodyweight Row Circuit - 3-5 reps of each exercises, with no rest in between.

Finish up with 5 sets of some sort of hanging leg raise variations. Perform as many quality reps as you can, but always leave a rep or two in the tank!

Bruce MacNeill - 60 years young!

Some nice comments from Bruce MacNeill, one of my Tae Kwon Do students.

What's the most important thing in your life?

#1 Your Health.

Although we all have a variety of priorities, our health must be on top. Ask yourself:

- Are you healthy enough to do the things your enjoy?

- Are you healthy enough to take care of your family?

- Are you healthy enough to generate sufficient income?

#2 Money

Is money really number 2 on my list? You bet. Like it or not, most of us are unwilling or unable to extricate ourselves from this materialistic society, I'm OK with that. We all need sufficient income to do things we enjoy and take care of our own.

#3 Family

Where would be without those that are closest to us?

#4 Friends

We all have good ones and bad ones and we all need them.

Today's Training: