Due to the small turnout the previous week, I decided to go through body shots again, so that more members could get to learn the new technique. The strength & conditioning exercises we did before that:
1. Spider crawls (upper body and core)
2. Squats (legs)
The squats proved challenging for all of us. The boys did three sets with decreasing reps of 50, 40 and 30. The girls really struggled with this, only managing 10 reps for the last set. Even without weights, bodyweight squats are beneficial in training the lower body. Without weights, there will naturally be more emphasis on muscular endurance as opposed to strength. However, bodyweight squats are an opportunity for us to perfect our form before we take on heavy loads that could potentially cause injury.
After we were done with the body shots, I got the boys to do 3 x 1-minute rounds on the kick shield, with a 30-second break between rounds. This was a first for some and I tried to make sure that they kept their workrate sufficiently intense for that short period. As always, it's easy to start dropping your hands when tired so I let them know whenever they did that. The girls finished with a half tabata (four sets instead of eight). Burpees never fail to do the job. Props to Tim for giving it a go as well!
Tuesday, September 29, 2009
Sunday, September 20, 2009
Training Summary - 16/9/09
Only Ed and Castell turned up this week, but good thing the rain stopped in time for us to train. The theme of the week was body rips but first some conditioning was in order:
1. Body warmup (full body)
2. Zenkutsu dachi pushing (legs)
3. Hindu pushups (upper body)
This week's conditioning was kept relatively short and light because the participants were quite sore and tired. This left us with more time for striking technique:
1. Slipping punches
2. Slip to counter punch
3. Body rips
Working on slipping punches was particularly enjoyable for me as it was the closest thing to actual free sparring that I've done in a while. Working as a pair, one person threw jabs and crosses while the other tried to slip and maybe counter. Pretty simple, but essential stuff.
This week was the first time body rips were taught, so it's a pity that so few managed to make it. Key points:
1. Power comes from pivoting on the balls of the feet.
2. Try not to swing the arms too wide.
3. Other hand stays up in guard, as always.
We didn't do any killer cardio at the end of this week's session. Instead, we trained the core muscles with planks (one minute) and side planks (a minute each side). The long-term goal is to be able to hold these positions for three minutes with proper form. I suggest doing these daily or every other day, gradually increasing the duration. No equipment and minimal space needed, so get working guys!
1. Body warmup (full body)
2. Zenkutsu dachi pushing (legs)
3. Hindu pushups (upper body)
This week's conditioning was kept relatively short and light because the participants were quite sore and tired. This left us with more time for striking technique:
1. Slipping punches
2. Slip to counter punch
3. Body rips
Working on slipping punches was particularly enjoyable for me as it was the closest thing to actual free sparring that I've done in a while. Working as a pair, one person threw jabs and crosses while the other tried to slip and maybe counter. Pretty simple, but essential stuff.
This week was the first time body rips were taught, so it's a pity that so few managed to make it. Key points:
1. Power comes from pivoting on the balls of the feet.
2. Try not to swing the arms too wide.
3. Other hand stays up in guard, as always.
We didn't do any killer cardio at the end of this week's session. Instead, we trained the core muscles with planks (one minute) and side planks (a minute each side). The long-term goal is to be able to hold these positions for three minutes with proper form. I suggest doing these daily or every other day, gradually increasing the duration. No equipment and minimal space needed, so get working guys!
Thursday, September 10, 2009
Training Summary - 9/9/09
This week Tim and Ka Bien managed to join us after returning from a series of trips overseas. Props to them for making the effort despite being jetlagged. In addition, Ben turned up too! Seeing that some of us only had like three hours of sleep, I didn't want this session to be *too* hard:
1. Dynamic warmup (full body)
2. Crocodile walk (upper body & core)
3. Frog jumps (legs & cardio)
4. Striking (full body)
5. Burpee shuttles (cardio)
Striking was kept simple, just 1-2's and low kicks. I would love to progress on to more advanced stuff, but we really need to get the basics right, especially the fighting stance. Remember, it's no use trying to punch with power if your stance is not balanced to begin with. Punching power starts from the ground.
The last bit of fun came in the form of burpee shuttles. It involves a shuttle run with ten punches at one end, and steadily increasing burpees at the other. Something like this:
10 punches, run, 2 burpees, run, 10 punches, run, 4 burpees, run, 10 punches, run, 6 burpees...
Everyone managed to finish their target eight burpees and I did my usual ten followed by a 2-minute round on the kick shield. The burpees didn't feel too bad, but I was struggling on the kick shield. Not bad guys, try for ten burpees next time!
1. Dynamic warmup (full body)
2. Crocodile walk (upper body & core)
3. Frog jumps (legs & cardio)
4. Striking (full body)
5. Burpee shuttles (cardio)
Striking was kept simple, just 1-2's and low kicks. I would love to progress on to more advanced stuff, but we really need to get the basics right, especially the fighting stance. Remember, it's no use trying to punch with power if your stance is not balanced to begin with. Punching power starts from the ground.
The last bit of fun came in the form of burpee shuttles. It involves a shuttle run with ten punches at one end, and steadily increasing burpees at the other. Something like this:
10 punches, run, 2 burpees, run, 10 punches, run, 4 burpees, run, 10 punches, run, 6 burpees...
Everyone managed to finish their target eight burpees and I did my usual ten followed by a 2-minute round on the kick shield. The burpees didn't feel too bad, but I was struggling on the kick shield. Not bad guys, try for ten burpees next time!
Friday, September 4, 2009
Training Summary - 2/9/09
This week Lai Fan from Crush paid us a surprise visit! She is preparing for the 10km Mizuno Wave Run in October, so our monthly running day suited fine. We took the same route around Athinahapan. It was the night of the Hungry Ghost Festival, so the more superstitious among us were just slightly concerned. I noticed offerings to the spirits along the road. Must've been yummy and plentiful, as we all finished our run without incident.
There was plenty of time left after the 30-minute run, but most of us had already emptied our tanks, so a relaxed technique session was in order. I think this is what we'll be doing after each running session. The dying/dead ones can have a rest while those who wish to try new stuff or work on something they suck at may do so. The Mix is supposed to be fun after all.
I pointed out some things about the BJJ back mount position - the importance of using hooks and also the folly of crossing your legs as in the closed guard. Takedowns were next. I tried a few on Tong, then Ting showed me a couple from his Bujinkan days. I wonder how James Lee is doing these days. We finished up with some striking - 1-2 to low kick, jab to spinning back kick and side kick. Tong is getting better and better with his punches. The right shoulder is coming up less now. Castell also impressed with her low kicks. Just a bit of fine-tuning here and there and she'll be throwing really nice ones soon. The striking part was probably something new for Lai Fan. Hope she enjoyed the class and will join us again soon!
There was plenty of time left after the 30-minute run, but most of us had already emptied our tanks, so a relaxed technique session was in order. I think this is what we'll be doing after each running session. The dying/dead ones can have a rest while those who wish to try new stuff or work on something they suck at may do so. The Mix is supposed to be fun after all.
I pointed out some things about the BJJ back mount position - the importance of using hooks and also the folly of crossing your legs as in the closed guard. Takedowns were next. I tried a few on Tong, then Ting showed me a couple from his Bujinkan days. I wonder how James Lee is doing these days. We finished up with some striking - 1-2 to low kick, jab to spinning back kick and side kick. Tong is getting better and better with his punches. The right shoulder is coming up less now. Castell also impressed with her low kicks. Just a bit of fine-tuning here and there and she'll be throwing really nice ones soon. The striking part was probably something new for Lai Fan. Hope she enjoyed the class and will join us again soon!
Saturday, August 29, 2009
Training Summary - 26/8/09
After a break last week, we resumed regular training again. Sort of. A couple hours prior, the sky turned ominously dark. Thunder. Lightning. Then the clouds burst. Onoes. Fortunately when the time came, we had nothing more than a sissy light rain to contend with. Still, I didn't want us (which means just Tong and myself) to get drenched so I changed the plan a little.
I originally intended to have a circuit class this week, but since Tong wanted to get the basics of striking right as one of his goals, I decided to just concentrate on striking today:
1. Shadowboxing
2. Jab and cross
3. Low kicks
4. Knees
5. 3 x 2 minutes punches and knees to the body
Tong was still having some trouble being natural and comfortable in a fighting stance, but got much better after a few pointers. We then took turns holding the kick shield for each other. Tong's punching was getting better but the low kicks still need a bit of work.
As for myself, I felt really good throughout the session. It was good to be able to focus on my own technique and try to improve on some things, like throwing jabs faster and sharper or landing a good knee strike to the body without having to clinch. I was particularly happy with my performance for the last three rounds of cardio. I didn't feel as drained and unfit as I did the previous time. My body rips felt solid too. I just need to keep this up and eventually increase the rounds to three minutes.
Personally, I really enjoyed this session. I had much more time to work on Tong's technique and he had more time to try, try, try until he got it right (or close). I am absolutely positive that you will be able to achieve your goal dude. Next week we run!
I originally intended to have a circuit class this week, but since Tong wanted to get the basics of striking right as one of his goals, I decided to just concentrate on striking today:
1. Shadowboxing
2. Jab and cross
3. Low kicks
4. Knees
5. 3 x 2 minutes punches and knees to the body
Tong was still having some trouble being natural and comfortable in a fighting stance, but got much better after a few pointers. We then took turns holding the kick shield for each other. Tong's punching was getting better but the low kicks still need a bit of work.
As for myself, I felt really good throughout the session. It was good to be able to focus on my own technique and try to improve on some things, like throwing jabs faster and sharper or landing a good knee strike to the body without having to clinch. I was particularly happy with my performance for the last three rounds of cardio. I didn't feel as drained and unfit as I did the previous time. My body rips felt solid too. I just need to keep this up and eventually increase the rounds to three minutes.
Personally, I really enjoyed this session. I had much more time to work on Tong's technique and he had more time to try, try, try until he got it right (or close). I am absolutely positive that you will be able to achieve your goal dude. Next week we run!
Friday, August 21, 2009
A day off
Due to a work-related appointment (which eventually didn't happen), I called off this week's training. I was planning to train after the appointment anyway, so some last minute arrangements were made and Tong and Ting came along. Just a relaxed run around Athinahapan again. About midway, a game Ting, this time without laksa in the belly, pushed ahead without us. Tong and I finished the lap in about 30 minutes. Not bad Tong, well on your way to improving your cardio. It was also good preparation for our upcoming 5km church prayer run in October. Next week is training as usual guys!
Friday, August 14, 2009
Training Summary - 12/8/09
Welcome rain blessed our hazy skies this week. Fortunately for us, it didn't bless our training. Unfortunately for James, he had no excuse not to come. We went back to some basics this week, as some of the newer members had not learnt them yet:
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Spider crawls (upper body and core)
4. Zenkutsu dachi pushing (legs)
5. Pushups (upper body)
6. Squats (legs)
7. Striking (full body)
8. Half Tabata (cardio)
This time, the participants learned how to move in fighting stance. Most felt awkward, having only ever alternated between left and right legs for most of their lives. Remember guys:
1. Weight on the balls of the feet.
2. Move one leg first, then the other follows.
3. Don't hop.
4. Relax.
The other stuff we did was pretty much the same as before - 1-2's and front kicks on the kick shields. One point to remember about front kicks (and most kicks in general) is to lift the knee first before kicking. Not lifting the knee might work for kicks aimed low, but if you ever want to kick higher than waist level, get used to the idea of lifting the knee.
To finish off, each of us did half a Tabata round. For those of you unfamiliar with the concept: there was a guy in Japan called Tabata who discovered a way to increase cardiovascular performance, both aerobic and anaerobic. The procedure is simple - pick any exercise (preferably full body) and perform as many reps as hard and as fast as possible (go balls out) for 20 seconds. Rest for 10 seconds. Repeat seven more times and the total time elapsed should be four minutes. Sounds simple? Yup. Easy? Hell no. If you do it correctly and at the intended intensity (yes, balls out!) you will be close to puking the first time around (and maybe the second time too). From personal experience (I did mine with burpees), Tabatas were very helpful in my quest to increase stamina for Kyokushin fights (3-minute bouts of toe-to-toe action, with up to two 2-minute extensions and less than a minute's break in between). Everyone managed to complete their half Tabata. Well done guys!
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Spider crawls (upper body and core)
4. Zenkutsu dachi pushing (legs)
5. Pushups (upper body)
6. Squats (legs)
7. Striking (full body)
8. Half Tabata (cardio)
This time, the participants learned how to move in fighting stance. Most felt awkward, having only ever alternated between left and right legs for most of their lives. Remember guys:
1. Weight on the balls of the feet.
2. Move one leg first, then the other follows.
3. Don't hop.
4. Relax.
The other stuff we did was pretty much the same as before - 1-2's and front kicks on the kick shields. One point to remember about front kicks (and most kicks in general) is to lift the knee first before kicking. Not lifting the knee might work for kicks aimed low, but if you ever want to kick higher than waist level, get used to the idea of lifting the knee.
To finish off, each of us did half a Tabata round. For those of you unfamiliar with the concept: there was a guy in Japan called Tabata who discovered a way to increase cardiovascular performance, both aerobic and anaerobic. The procedure is simple - pick any exercise (preferably full body) and perform as many reps as hard and as fast as possible (go balls out) for 20 seconds. Rest for 10 seconds. Repeat seven more times and the total time elapsed should be four minutes. Sounds simple? Yup. Easy? Hell no. If you do it correctly and at the intended intensity (yes, balls out!) you will be close to puking the first time around (and maybe the second time too). From personal experience (I did mine with burpees), Tabatas were very helpful in my quest to increase stamina for Kyokushin fights (3-minute bouts of toe-to-toe action, with up to two 2-minute extensions and less than a minute's break in between). Everyone managed to complete their half Tabata. Well done guys!
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