Training Log - 6/24

Fibonacci Friday
Double Kettlebell Military Press and Front Squat Circuit.

Front Squat @ 135 Lbs - 2, 3, 5, 8
Press @ 20 Kgs - 2-3-5-8

Front Squat @ 155 Lbs - 2, 3, 5

Press @ 24 Kgs - 2-3-5

Front Squat @ 175 Lbs - 2, 3, 5

Press @ 28 Kgs - 2-3-5

Inverted Row and Pushup Circuit

5 Rounds of 10 each. 

From Wednesday:

5/9-5/13 Logs

Monday 5/9

Dynamic Warm Up Circuit 3x
Plyometric Pushups
1 Leg Squats from box
Medicine Ball
2 point stability

Kettlebell Double Clean and Press: sets alternated with 5 Chin Ups
20Kgs 2x5
24 Kgs 2x5
28 Kgs 1x3

Incline Bench Press:  Sets alternated with suspension strap inverted rows
135 Lbs 3x8

Kettlebell double floor press: Sets alternated with suspension strap inverted rows
24 kgs  3x8

Conditioning
20 seconds on 10 seconds off.  12 minutes total
Boxing combinations on the heavy Bag
____

Tuesday 5/10 - Conditioning Day
One Are Swings
28 Kg  - 10L/10R per minute for 10 minutes -- 200 Swings
9 Sprints
3 with 40lb vest
3 high knees with 40lb vest
3 no vest and downhill
___

Wednesday 5/11
AM - Kettlebell Press Ladder each arm:
12kg x5 - 16kg x5 - 20kg x5 - 24kg x5
16kg x5 - 20kg x5 - 24kg x5 - 28kg x3
20kg x5 - 24kg x5 - 28kg x3 - 32kg x3

PM:
Kettlebell Double Clean and Squat alternated with inverted rows:
5 rounds of the following
(DCL+SQ 16kgs x10 -- Inverted row x10 -- DCL+SQ 24 kgs x 5 -- Inverted row x 10)

1 set DCL+SQ 28Kgs x3

Hand Stand Push Ups - 3x3
Pull Ups - 5x5

_________

Friday 5/13

5 rounds of the following circuit
Deadlift -- Heavy KB Double Clean and Press -- Inverted rows -- Light Double Kettlebell Clean and Press

Deadlift: 135x3, 225x3, 315x3, 365x1, 385x1
The heavy press was with 28 kgs and 3 reps
Inverted rows were 10 bodyweight only
The light press was 16 kgs and 10 reps

Pullups 5x5
Hand Stand Pushups - 5x3

5/2 to 5/7 training logs

Monday 5/2
10x10 Double Kettlebell Front Squat - 24kg 'bells
Alternated with 10x10 suspension inverted rows

5x5L/5R - See Saw Press - 24 kg 'bells alternated with
5x5 Pull Ups

3 Station Circuit - 5 times through
8 Hanging Leg Raises
10 Inverted rows
10 Pushups

Tuesday 5/2 - Conditioning
30 seconds on / 30 seconds off - Two Hand Swings - 24kg 'bell.  ~200 Swings
Snatches - 5 sets of 10L/10R - 24 kg

Wed 5/4
Double Kettlebell Clean and Press
5x5 24 Kg 'bells

Bench Press - 10x10 - 135 Lbs

Double Kettlebell Split Squat - 5x5 - 24 kg 'bells

Pull Ups 5x5

Friday 5/6
Double Kettlebell Clean and Press
Sets of 5 with 24s alternated with sets of 10 with 16s
10 sets total (5 of each)

Deadlift alternated with prowler pushes
5x225 lbs
5x275
3x315
3x315
3x365

Hanging Leg Raises
5x8

For more workout ideas, check out A Solo Training Primer for TKD Students

4/25-4/29 Training Logs

Monday - 4/25
Kettlebell Double Clean and Press alternated with 10 suspension strap inverted rows
16 Kgs 2x3
20 Kgs 2x3
24 Kgs 2x3
28 Kgs 2x3
repeat.  Total 16 sets of press and 16 sets of rows.

Kettlebell Front Squats
24 Kgs - 5x3

Pullups 5x5 alternated with Pushups 5x10

Wednesday - 4/27
Kettlebell Double Clean and Press
24 Kgs 12x6 alternated with inverted rows - 12x10

Bench Press
135 Lbs 5x5

Rope Climbing
HLRs



Friday 4/29

Barbell Overhead Press alternated with inverted rows 10x10
40 Kgs - 10x10

Suspension Pushups
5x10

HLR/Pull Up Combination
5x5

Training Log 4/15, 4/16, 4/18, 4/19, 4/20

Friday 4/15 - Strength Day -- Also known as Fibonacci Friday

After learning from Dan John, I truly appreciate and enjoy his concept of using Fibonacci sequences to determine number of repetitions. It is a fantastic blend of strength and hypertrophy work and it just feels good.

Double Kettlebell Clean and Press

16Kgs - 2-3-5-8

10 Inverted Rows

20 Kgs - 2-3-5-8

10 inverted Rows

24 Kgs - 2-3-5-8

10 inverted Rows

5 Supersets

5 Pullups / 10 Hindu Pushups

Saturday 4/16

Deadlift - SUMO Style. Normally I dead lift Fridays. Just didn't get to it.

5x5 - 295

Monday 4/18 - Strength

Double Kettlebell Clean and Press. Two times through the following sequence for 16 total sets

16Kgs x3

16Kgs x3

20Kgs x3

20Kgs x3

24Kgs x3

24Kgs x3

28Kgs x3

28Kgs x3

5 supersets inverted rows and elevated legs pushups: 10/10

Tuesday 4/19 - Conditioning

5 Minutes, 5 sets of One Arm Swing 10L/10R w/24 Kg Kettlebell

5 Minutes, 5 set of 10 Double one arm swings w/ 2 24 Kg Kettlebells

Complex Training - 5 Each : OA Swing, High Pull, Clean, Snatch, Windmill

All the way through on Right, then Left, then right, then left putting the bell down between hand switches. w/24 kg Kettlebell

Bottoms Up TGU - 20Kg on right, 16 Kg on left

Wednesday 4/20 - Strength

Double Kettlebell clean and press

12 sets of 5 w/ 20 Kg Kettlebell

Superset with 12 sets of 10 inverted rows

5x5 Bench Press - 135 Lbs

5x5 Pull Ups - BW only

5x5 Hanging Leg Raises

Training Log

Tuesday 4/12 - Martial Arts / Conditioning Day

KB Snatches - 70 reps - 7 per side - 5 sets - 5 minutes

Mirror kicking - 10 each per side - 160 Kicks

Front, Round, Side, Inside Crescent, Outside crescent, Front Hook, Back Hook, Back Thrust

Heavy Bag Work

Round 1 - Jab, Cross

Round 2 - Front Kicks

Round 3 - Jab, Cross, Jab

Round 4 - Round house kicks

Round 5 - Jab, Cross, Hook

Round 6 - Skipping Round Kicks

Round 7 - Jab, Cross, Uppercut

Round 8 - Back Kicks

Round 9 - Jab, Cross, Round Kick

Round 10 - Round, 360 Round

Poomsae

Hansoo, Chunkwon, Gitae

Wednesday 4/13 - Strength

Double Kettlebell Clean and Jerk

2 Times through:

16Kg x 10, 20 Kg x 8, 24 kg x 5, 28 Kg x3

Walking See-Saw Press alternated with inverted rows

16 Kg x 10(per side), 10 rows

20 Kg x 8, 10

24 Kg x 5

28 Kg x 3

Heavy Bag Carries alternated with Hand Stand Planks (against the wall) - 3 times

Training Log

Haven't posted training logs in a while:

Double Kettlebell Clean & Press stagger w/ inverted rows from straps

16kg x 5, 20kg x 5, 24kg x 5

10 rows

16kg x 5, 20kg x 5, 24kg x 5

10 rows

20kg x 5, 24kg x 5, 28kg x 5

10 rows

24kg x 5, 24kg x 5, 24kg x 5

Double Kettlebell Front Squat

24kg 'bells. 5x5

Pullups alternated with pushups

5x 5 pull ups/10 pushup

Carries alternated with Hanging Leg raises

24kg left hand farmer walk

5 HLRs

24kg right hand farmer walk

5 HLRs

24kg left hand over head walk

5 HLRs

24kg right hand over head walk

5 HLRs

This above routine took about 45 minutes to complete. It was a lot of work, but no more than usual, just a bit more variety.

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!

Post from Pat Flynn RKC

12-29

I'll be back from vacation soon and back onto the training regimen. We brought a 8kg and 12 Kg bell with us. Just been doing press ladders and front squats to keep up with something. I'm definitely looking forward to getting back to the gym.

This morning:

Clean and Press - 5x3 - 12kg

Press ladder/Front Squat Ladder - 1Press L, 1 Squat, 1 Press R, 1 Squat -- Up to 5 each side

Overhead walks up and down the driveway ~50ft, 12kg 2x each arm.

Check out Pat Flynn's Blog. He has already been logging some of our training:

RKC Training Log - 12/20/201012/22/2010 4 Comment(s) As promised, here is the first installment, of what I expect to be a very long series. There will not be a video log of every workout, such a task would be too time consuming, but I will post written logs as often as possible, for those who wish to follow along. Our current goal is to maximize our all around strength or general physical preparedness, while also focusing on our sports specific(martial arts) enhancement as well. Master Somnath Sikdar RKC is a 5th degree Tae Kwon Do black belt, and the owner/head instructor of Dragongym in Exton, PA. In order to train both sports specific and GPP(general physical preparedness) our program must take into careful consideration the variables such as volume, intensity, and density A recollection: Volume refers to total amount of work performed. You can think of this as total number of sets and reps performed, or total amount of weight lifted, I prefer the latter. Intensity refers to how hard you are working. In terms of weight, we base intensity on our one rep max. So a 60% intensity, implies that we will use a weight that is 60% of our one rep max. Density refers to how much work you cram into a period of time. Tons of volume, and high intensity on a daily basis will not only fry your CNS(central nervous system), but will surely hinder your sports specific training as well. Our program is tactically periodized, so that the volume and intensity are constantly fluctuating, sometimes inversely and sometimes not. Both high intensity and high volume days do appear, but it would be unwise for any athlete to train at such high volume and/or high intensity all of the time. Train hard, but also train smart. This was our workout from Monday - 12/20/2010 This was a medium volume, medium intensity day. The highest intensity for this workout was with the vertical press(double clean and press)m which was about 60% or 2x24kg kettlebells for me. All other movements were performed with weight around 40% of our 1 rep max I will post our sports specific training separately for those who are interested

12/16

Training on the easy strength program has been going well. I have been sticking with the same primary exercises: Dead Lift, Military KB Press, Bench Press, Pull Up, Squat. No huge 1RM jumps yet; however, I have tried to 1RM either.

Notable numbers:

Dead Lift 6x1 - 355lbs

KB press - 6x1 - 40Kg

BP - 3x3 - 195lbs

Pull Up 6x1 - 24kg

I have been keeping the squats light due to the high kicking volume lately; heavy squats seem to really tighten up the hips when combined with a lot of kicking....not sure why.

1 to 7 Snatch ladders with 24kg feel good, easy.

The increases kicking volume is really helping, legs feel light again, kick height is back up.

Chunkwon and Hansoo are coming along nicely, I guess we'll find out on Saturday...

12/2

Training Log

I was basically sick all through Thanksgiving weekend, but it was a good chance to recover. Feeling much better on Monday, I started my Even Easier Strength program for the month of December. The goal being to maintain/increase strength but back off some of the intensity and volume and focus on my TKD training. Started this month at 178 Lbs, I'm curious to see if there are any bodyweight/composition changes. Long term I'd like to get my dead lift to 2.5x and be able to press the "Beast".

Mon:

"60%" day

Dead Lift - 3x3 - 265 Lbs

KB Military Press - 3x3 - 28KGs

Bench Press - 3x3 - 175 Lbs

Pull Up - 3x3 - 12 KGs

Squat - 3x3 - 205 Lbs

Snatch - 6r/6l per minute - 5 minutes

Beginner Class

Dynamic Warm up: basic kicks, footwork

Focus Target Work: 2 kick combinations, counters

Sparring - Hands only, feet only, mixed

Poomsae Review.

After Class

140 kicks per side just the basics

Poomsae - Koryo -> Chunkwon

Tues:

Noon Class

Dynamic Warm up: basic kicks, footwork

Focus Target Work: 2 kick combinations, counters

Sparring - Hands only, feet only, mixed

Poomsae Review.

Advanced Class - Steve Taught, I worked on Poomsae

Chunkwon down to Koryo

Chonji - Kae Baek

Heavy Bag Work

Round kicks, low, middle, high

Doubles

360s

"40%" day - Same lifts, dropped the weight, went 2x5 on all. Definitely get better work outs in the AM then PM

Wed:

"60%" day -- Same as Monday. Everything felt smooth except the squat. Hips are tight from the increased kicking volume

Beginner Class

Spent a lot of time on Break falling, rolling, and standing up --> Carryover from TGU!

Technique work on chambering, deep skill on Roundhouse Kick

Adv Class

All kicks: basics, skipping, jumping, 360s

Poomsae - Pyong Won, Kwang Gae, Po Eun

Knife defenses

So far the increased kicking and poomsae volume feels good, albeit tiring. The strength training feels good as well, even though the squat is tight. I'm excited to see how this works over the next couple weeks.

11/22

AM Workout

Warm up - Basic Kicks, Boxing Combos, Jumping kicks

Back Squat

135x5

185x5

225x3

225x3

285x3

Double Clean and Press

24kg - 8x5, 4x3 -- ~45s rest between sets

Two Hand Swings

28Kg - 30 seconds on/15 seconds off x10 ~200 swings

Still feeling ill. Steve taught beginner class.

11/19

Was feeling under the weather and this cold is lingering.

AM:

Warm up - Basic kicks and boxing combos

Dead Lift

135 - 2-3-5-8

225 - 2 -3-5

Clean and press

20kg - 2/2 - 3/3 - 5/5 - 8/8

24kg - 2/2 - 3/3 - 5/5 - 8/8

28kg - 2/2

32 kg - 2/2

36 kg 2/2

40 kg 1/1

Hanging leg raises

3x8

All belt class

Reviewed Nunchucks and Hoshinsul

Wednesday's Training

11/17

AM workout

Warm Up - Line Drills, Basic Kicks, Boxing combos

Bench Press - 5x5 - 1x135 lbs, 4x175lbs

KB double clean and jerk -- 12x5 24kg - 1 min rest

HLR - 1x8

Beginner Class

Dynamic Warm Up (run by Steve)

Line Drills - Basic Kicks, Tumbling

Partner Work - Large Outer Reap Practice, one-steps - punch and kick

Limit Takedown sparring - Large outer reap only

White Belts: Break falls and kebon poomsae.

Advanced Class

Line Drills -- Basic Kicks, Boxing Combos

Heavy Bag Work -- Lead leg kicks, double kicks, back kicks

Tumbling

Limit sparring -- Hands only: Legs and torso target area

Partner Work -- Collar hold escapes, joint locks, and throw then limit sparring

Log for the day

11/16/2010

5x5 Chin-ups - Body Weight

Noon All Belt Class:

Jump rope and planks: 3 rounds 1min/1min

Line Drills: Basic Kicks, Boxing Combos, Jumping Kicks

Footwork drills w/ partner: Forward/Backward movement, lateral movement, lead switching

Focus target drills: 3 kick combinations with one direction change

Light Sparring: Torso and Legs as target area (no head shots today)

- Hands only

- Kicks only

- Mixed

Roundhouse form/balance work w/partner

After class: Snatches

24KG 2L/2R, 3/3, 5/5, 8/8 -- Put the bell down between sets. 2 times - Total 72 snatches.

Youth Sparring Class:

GPP:

2-3-5-8. 3 times through

Hanging Leg Raise

Pushup

Rows

Two Hand Swing

Farmer Walk

Paddle Kicking - Single rounds kicks with different foot work

Sparring -- Round robin

Intermediate Class

Dynamic Warm Up

Line Drills -- Basic Kicks, Jumping Kicks

Focus target drills: 3 kick combinations with one direction change

Poomsae -- Palgwe 1-7

HoShinSul -- 20 down to 1

Nunchuk form 4 review

Start Here

Easiest way to get this blog started is to post training logs...

Monday 11/15

Warm Up - 120 Kicks 10 of each per side: front, inside, outside, round, side, back

- Boxing combos: Jab, Cross - Jab, Cross hook - Jab, Cross, Upper -- Jab, Cross, Elbow, Elbow

Back Squat 5x5 - 1x135, 4x185

Asymmetrical Double Clean and Press, switching loads every set.

8x5 20/24kg

2x5 20/28kg

2x5 24/28kg

One hands swings w/28kg: 15s on 15s off for 10 mins.

5x5 Hanging leg raise

Beginner Class

Swings and TGUs - Program minimum

Line Drills - Basic Kicks

Mirror Work - Footwork Drills, Basic Closed hand techniques, round house kick review

Focus Pad Work - Single kicks, two kick combinations

Light Sparring - Hands only, kicks only, mixed

Slow Round house drills with partners.

Jon and Linnie were a big help to go over basics and remedial drills with the white belts.