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!
Friday, August 7, 2009
Training Summary - 5/8/09
Howdy fellow slackers! This week was our first ever running day. I plan to have running days once a month, every first Wednesday. So, instead of feeling like throwing up from doing bodyweight exercises with silly animal names, we can feel like throwing up from trying to propel our unfit bodies forward with no mechanical assistance for a change. Unfortunately, nobody turned up except for Edmond. Good on you buddy. Just remember to not drink lotsa laksa soup the next time.
Seeing that this was the first time, we didn't do anything fancy, just a relaxed run on the road. We circled the whole Athinahapan area of Taman Tun in about 25 minutes. I'm no runner and I don't know how many K's that was, but I'm sure the time we clocked is far from impressive. The good thing about the area is that there's not many cars and the combination of flat and hilly areas keeps things interesting. I plan to eventually mix things up a bit, sometimes having consistently-paced runs like this week's, sometimes sprints and stair climbs.
Ed was done after the run, so he had the honour of holding the kick shield for my striking practice:
1. 1-2
2. Front kick
3. Body rip
4. Low kick
5. Knee to body
6. 3 x 2 minutes punches and knees to the body
We finished off with three sets of 40-second planks. Another good full-body training session with some much-needed focus on cardio. Hopefully more people can actually make it the next time. You do want to lose that belly right?
Seeing that this was the first time, we didn't do anything fancy, just a relaxed run on the road. We circled the whole Athinahapan area of Taman Tun in about 25 minutes. I'm no runner and I don't know how many K's that was, but I'm sure the time we clocked is far from impressive. The good thing about the area is that there's not many cars and the combination of flat and hilly areas keeps things interesting. I plan to eventually mix things up a bit, sometimes having consistently-paced runs like this week's, sometimes sprints and stair climbs.
Ed was done after the run, so he had the honour of holding the kick shield for my striking practice:
1. 1-2
2. Front kick
3. Body rip
4. Low kick
5. Knee to body
6. 3 x 2 minutes punches and knees to the body
We finished off with three sets of 40-second planks. Another good full-body training session with some much-needed focus on cardio. Hopefully more people can actually make it the next time. You do want to lose that belly right?
Thursday, July 30, 2009
Training Summary - 29/7/09
No thanks to work commitments, we had a slightly smaller group this week. No matter. Training was no less fun (or tough, depending on who you ask):
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Frog jumps (legs)
4. Monkey trees (cardio and upper body)
5. Basic striking techniques (full body)
6. Slope shuttles (cardio)
7. Grappling/rolling (cardio and full body)
The frog jumps took their toll early on, with one member close to throwing up. Such a simple exercise, but beneficial if done properly. Moving on (reluctantly) to the next exercise, the group was introduced to monkey trees. This proved a real challenge to those who tried - nobody managed to complete a full rep. Technique had much to do with it. Remember:
1. Get a good grip with the legs.
2. Climb higher up on the tree using hip movement.
3. Move one part of the body at a time (ie. upper body, then lower body or vice versa).
4. Don't be afraid of falling, just go for it (it's not high enough to seriously hurt you).
We continued to improve on the basic fighting stance, jab, cross and 1-2. This week, the members also learned a new technique - the front kick. Just like last week, we limited it to kicking with the back leg only to keep things simple. I was quite impressed with Tong's kicks - sharp and with good power.
The official last exercise was slope shuttles, where the girls outclassed the boys by not only going for a longer duration, but completing the laps faster. Well done! To cap it off, I had a two-minute round with Tong, rolling for position. I think the BJJ classes with Team Mongooze did him good.
Judging from the condition of the group, it seemed that this week's session was the toughest yet. Did I make the class too hard? For twentysomethings with no physical defects, I don't think so. I think it was just a case of lungs, hearts and minds unaccustomed to proper training. Don't worry guys, you are slowly and steadily getting there.
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Frog jumps (legs)
4. Monkey trees (cardio and upper body)
5. Basic striking techniques (full body)
6. Slope shuttles (cardio)
7. Grappling/rolling (cardio and full body)
The frog jumps took their toll early on, with one member close to throwing up. Such a simple exercise, but beneficial if done properly. Moving on (reluctantly) to the next exercise, the group was introduced to monkey trees. This proved a real challenge to those who tried - nobody managed to complete a full rep. Technique had much to do with it. Remember:
1. Get a good grip with the legs.
2. Climb higher up on the tree using hip movement.
3. Move one part of the body at a time (ie. upper body, then lower body or vice versa).
4. Don't be afraid of falling, just go for it (it's not high enough to seriously hurt you).
We continued to improve on the basic fighting stance, jab, cross and 1-2. This week, the members also learned a new technique - the front kick. Just like last week, we limited it to kicking with the back leg only to keep things simple. I was quite impressed with Tong's kicks - sharp and with good power.
The official last exercise was slope shuttles, where the girls outclassed the boys by not only going for a longer duration, but completing the laps faster. Well done! To cap it off, I had a two-minute round with Tong, rolling for position. I think the BJJ classes with Team Mongooze did him good.
Judging from the condition of the group, it seemed that this week's session was the toughest yet. Did I make the class too hard? For twentysomethings with no physical defects, I don't think so. I think it was just a case of lungs, hearts and minds unaccustomed to proper training. Don't worry guys, you are slowly and steadily getting there.
Thursday, July 23, 2009
Training Summary - 22/7/09
This week, four new members joined the Mix. Welcome Rachel, James, Kah Hon and Benedict! One more founding member slot left! The training session went like this:
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Spider crawls (upper body and core)
4. Zenkutsu dachi pushing (legs)
5. Crocodile walk (upper body and core) / pushups, squats, plank (for latecomers)
6. Basic striking techniques (full body)
7. Thai clinch (neck, upper body and cardio) / slope shuttles (cardio)
The atmosphere this week continued to be good - everyone was in high spirits and put in a genuine effort to the best of their abilities. We continued to work on our fighting stance, improving on some minor but important details. Among them:
1. Keeping the hands up and the chin down
2. Bending the front knee
3. Reducing the angle of the back foot
4. Weight on the balls of the feet
We then worked our 1-2's on the kick shields. I noticed that some members were relying more on their shoulders instead of their hips to generate power. Remember to turn your hips guys. Next was another bread-and-butter striking technique - the low roundhouse kick. To keep it simple, we limited it to kicking with the back leg only.
The Thai clinch session provided a real challenge for me, especially when partnered with the bigger, stronger guys. Each of the boys got two solid minutes and I completed a total of 10 minutes, the most I have ever done. I am typing this post with a sore neck. Good work boys. The girls chose not to participate in this relatively rough activity, so they finished off with two minutes of slope shuttles.
Just like last week, I was happy with the turnout, the effort of the participants and the camaraderie. James provided some welcome LOL's and having another fit, strong guy like Benny on our team is never a bad thing. Probably the most glaring shortcoming of the night was the fact that we did not have enough kick shields to smash. I did not expect such a big turnout so early on. Hopefully this can be fixed sooner rather than later.
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Spider crawls (upper body and core)
4. Zenkutsu dachi pushing (legs)
5. Crocodile walk (upper body and core) / pushups, squats, plank (for latecomers)
6. Basic striking techniques (full body)
7. Thai clinch (neck, upper body and cardio) / slope shuttles (cardio)
The atmosphere this week continued to be good - everyone was in high spirits and put in a genuine effort to the best of their abilities. We continued to work on our fighting stance, improving on some minor but important details. Among them:
1. Keeping the hands up and the chin down
2. Bending the front knee
3. Reducing the angle of the back foot
4. Weight on the balls of the feet
We then worked our 1-2's on the kick shields. I noticed that some members were relying more on their shoulders instead of their hips to generate power. Remember to turn your hips guys. Next was another bread-and-butter striking technique - the low roundhouse kick. To keep it simple, we limited it to kicking with the back leg only.
The Thai clinch session provided a real challenge for me, especially when partnered with the bigger, stronger guys. Each of the boys got two solid minutes and I completed a total of 10 minutes, the most I have ever done. I am typing this post with a sore neck. Good work boys. The girls chose not to participate in this relatively rough activity, so they finished off with two minutes of slope shuttles.
Just like last week, I was happy with the turnout, the effort of the participants and the camaraderie. James provided some welcome LOL's and having another fit, strong guy like Benny on our team is never a bad thing. Probably the most glaring shortcoming of the night was the fact that we did not have enough kick shields to smash. I did not expect such a big turnout so early on. Hopefully this can be fixed sooner rather than later.
Friday, July 17, 2009
Training Summary - 15/7/09
We had a good turnout this week, with three new members and one returning to the fold. Welcome Ka Bien, Tim and Castell and welcome back Tong! That leaves us with five more founding member slots (for FOC training), so get moving! This week's session was similar to last week:
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Circuit x 2 (full body)
4. Basic striking techniques (full body)
5. Toe tag (cardio) / slope shuttles (cardio)
The initial plan was to complete three circuits, but the group was struggling after one. Seeing that this was the first session for most, we decided to just complete two circuits. Being too sore to go to work the next morning isn't a practical way to train. There is always next week, next month or next year to go hard, as long as we keep training. Props to Edmond for going the whole three rounds despite being unwell.
Also worthy of mention were the ladies, who had the option of doing 20-second stations instead of the regular 40. That option proved unneccessary as Ka Bien and Castell both completed everything the guys did. Well done girls!
For the striking section, the first-timers were introduced to the basic Kyokushin fighting stance. We then threw jabs, crosses and 1-2's at the air and later into brand new kick shields. We finished up with a drill for front kicks.
The last exercise of the night was a two-minute round of toe tag. I had a close match with Tim, narrowly beating him by one point. Nice one dude. Edmond used a pretty creative move, trapping Tong's attacking arms en route to a one-sided victory. The girls were reluctant to engage in an 'unladylike' activity like toe tag, so they ran slope shuttles for two minutes (probably more difficult?) instead.
To me, this week's session marked another new chapter in the short history of Midweek Mix. Having a good workout, making new friends, some laughs at their expense and a relaxing drink with them after is what the Mix is all about. In that sense, I believe we were successful. My heartfelt thanks to all who contributed to that success. Maybe the quality of the post-workout meal could have been better. We will give Makbul mamak a miss next time.
1. Relaxed run (warmup)
2. Dynamic stretching (full body)
3. Circuit x 2 (full body)
4. Basic striking techniques (full body)
5. Toe tag (cardio) / slope shuttles (cardio)
The initial plan was to complete three circuits, but the group was struggling after one. Seeing that this was the first session for most, we decided to just complete two circuits. Being too sore to go to work the next morning isn't a practical way to train. There is always next week, next month or next year to go hard, as long as we keep training. Props to Edmond for going the whole three rounds despite being unwell.
Also worthy of mention were the ladies, who had the option of doing 20-second stations instead of the regular 40. That option proved unneccessary as Ka Bien and Castell both completed everything the guys did. Well done girls!
For the striking section, the first-timers were introduced to the basic Kyokushin fighting stance. We then threw jabs, crosses and 1-2's at the air and later into brand new kick shields. We finished up with a drill for front kicks.
The last exercise of the night was a two-minute round of toe tag. I had a close match with Tim, narrowly beating him by one point. Nice one dude. Edmond used a pretty creative move, trapping Tong's attacking arms en route to a one-sided victory. The girls were reluctant to engage in an 'unladylike' activity like toe tag, so they ran slope shuttles for two minutes (probably more difficult?) instead.
To me, this week's session marked another new chapter in the short history of Midweek Mix. Having a good workout, making new friends, some laughs at their expense and a relaxing drink with them after is what the Mix is all about. In that sense, I believe we were successful. My heartfelt thanks to all who contributed to that success. Maybe the quality of the post-workout meal could have been better. We will give Makbul mamak a miss next time.
Tuesday, July 14, 2009
What do I need to bring to training?
Good news people! All my stuff from Sydney has arrived in KL, which means the aforementioned loot is here, which means we can punch, kick, knee, elbow, headbutt, smash, abuse and leave sweat on real kick shields, not crappy exercise mats held together by duct tape.
This also means that you can hit the real equipment full force, which also means that you would probably scrape off bits of epidermis from your fragile knuckles in the process. It's not that bad, but scabs that form, break, bleed again, ooze pus, dry up, break again, bleed, ooze pus, stain stuff you handle and take forever to heal because so many things in daily life involve bending your finger joints are pretty damn annoying. Besides, none of your training partners want your AIDS.
In order to avoid that happening, those of you with boxing gloves or bag mitts please bring them along to training. Those without, please speak to me before training and I can help you obtain a suitable pair. The other stuff is pretty self-explanatory, but here is a list anyway:
1. Comfortable clothing you don't mind getting dirty
2. Change of clothes
3. Towel
4. Water
5. Running shoes
6. Boxing gloves/bag mitts
This also means that you can hit the real equipment full force, which also means that you would probably scrape off bits of epidermis from your fragile knuckles in the process. It's not that bad, but scabs that form, break, bleed again, ooze pus, dry up, break again, bleed, ooze pus, stain stuff you handle and take forever to heal because so many things in daily life involve bending your finger joints are pretty damn annoying. Besides, none of your training partners want your AIDS.
In order to avoid that happening, those of you with boxing gloves or bag mitts please bring them along to training. Those without, please speak to me before training and I can help you obtain a suitable pair. The other stuff is pretty self-explanatory, but here is a list anyway:
1. Comfortable clothing you don't mind getting dirty
2. Change of clothes
3. Towel
4. Water
5. Running shoes
6. Boxing gloves/bag mitts
Wednesday, July 8, 2009
Training Summary - 8/7/09
This week's training session went like this:
1. Dynamic stretching (full body)
2. Circuit x 3 (full body)
3. Basic striking techniques (full body)
4. Grappling/rolling (cardio and full body)
The circuit had eight stations, each lasting 40 seconds with about 10-20 seconds rest in between each station. Each station targeted one of the following, with the next station targeting the next thing on the list:
1. Cardio
2. Upper body
3. Legs
4. Core
This week also saw the introduction of a new piece of training equipment. The makeshift punch shield was fine for practising strikes, but not strong or thick enough to use full power. We practised Kyokushin-style 1-2 punches, body rips and low kicks on our new piece of el-cheapo gear.
The grappling part was a basic free rolling session starting on the knees, with no strikes or submissions allowed. The idea was to fight for a dominant position, with the participants starting again on their knees when one of them achieved a steady mount or back mount position.
Just like last week, we had a good time and a good workout, but it was clear that we have much to improve on. I'm looking forward to many more enjoyable sessions on the way there.
1. Dynamic stretching (full body)
2. Circuit x 3 (full body)
3. Basic striking techniques (full body)
4. Grappling/rolling (cardio and full body)
The circuit had eight stations, each lasting 40 seconds with about 10-20 seconds rest in between each station. Each station targeted one of the following, with the next station targeting the next thing on the list:
1. Cardio
2. Upper body
3. Legs
4. Core
This week also saw the introduction of a new piece of training equipment. The makeshift punch shield was fine for practising strikes, but not strong or thick enough to use full power. We practised Kyokushin-style 1-2 punches, body rips and low kicks on our new piece of el-cheapo gear.
The grappling part was a basic free rolling session starting on the knees, with no strikes or submissions allowed. The idea was to fight for a dominant position, with the participants starting again on their knees when one of them achieved a steady mount or back mount position.
Just like last week, we had a good time and a good workout, but it was clear that we have much to improve on. I'm looking forward to many more enjoyable sessions on the way there.
Thursday, July 2, 2009
A good start
Here we go boys and girls! Midweek Mix is officially underway, and what a great start it was! The night was cool with a slight breeze and most importantly, no sign of mosquitoes. Being the very first session, we didn't go too hard, just trying to get our unfit bodies accustomed to the rigors of proper training again:
1. Dynamic stretching (full body)
2. Spider crawls (upper body and core)
3. Zenkutsu dachi pushing (legs)
4. Narrow pushups (punching muscles)
5. Slope shuttles (cardio)
6. Basic striking techniques (full body)
7. Toe tag (cardio)
Most of it was manageable, but the slope shuttles were challenging. We did 3 x 2 minute rounds, with a minute's rest in between. We struggled, but at least now we have a target for future sessions: 20 laps per round (we managed about 17 max). It sure feels good to be training again. Training times have been decided upon - 8pm on Wednesdays. See you there next week.
1. Dynamic stretching (full body)
2. Spider crawls (upper body and core)
3. Zenkutsu dachi pushing (legs)
4. Narrow pushups (punching muscles)
5. Slope shuttles (cardio)
6. Basic striking techniques (full body)
7. Toe tag (cardio)
Most of it was manageable, but the slope shuttles were challenging. We did 3 x 2 minute rounds, with a minute's rest in between. We struggled, but at least now we have a target for future sessions: 20 laps per round (we managed about 17 max). It sure feels good to be training again. Training times have been decided upon - 8pm on Wednesdays. See you there next week.
Thursday, June 25, 2009
Home
I'm back home. KL, where I was born and bred. It's been a hectic couple of weeks, organizing the move and tying up loose ends (still am). I'm ready and excited to start training properly and regularly again (once this annoying flu is gone), starting with our weekly sessions and gradually adding in Brazilian jiu-jitsu (BJJ) twice a week. Weight training will have to wait. Setting up a home gym is still on the cards, but I'm taking things step by step. The next step - a medicine ball. I went to the fitness equipment shop next to Celebrity Fitness at 1 Utama and asked the guy whether they sold any. The response? "Hah? Meh ball ah???" I hate KL already. It's good to be home.
Sunday, June 7, 2009
Kurnell
Got a text yesterday from Brett, one of my old Kyokushin team mates, saying that they were going to the sand dunes at Kurnell. Sweet, I've been itching to do some training, but nothing too hardcore, so this was a good opportunity. The dunes are actually pretty well-known among Sydneysiders, especially the folks of Sutherland Shire. All sorts of people, from weekend warriors to pro athletes like Anthony Mundine and NRL players frequent the dunes for cardiovascular training. For me, the dunes were a regular part of my team training during my Kyokushin tournament days, so I was looking forward to training there again with the team one last time before I leave Sydney. Here's a couple pics taken during team sessions back in 2006:
As you can see, the dunes are pretty steep and are a good way to develop cardio, leg strength and mental toughness. In addition, the unsteady sand also forces the core muscles to come into play in order to stabilize the body. Today, we took a different route and actually did a whole circuit round the area, discovering and climbing a few new hills in the process. We completed two circuits in about 50 minutes. Although climbing the steep dunes is painful, I definitely prefer this to the monotony of a treadmill. I think it is a good compromise between an aerobic-centric slow long run and an explosive anaerobic sprint session. Some pics we took today:
Overall, a good way to spend a beautiful Sunday morning in Sydney. Especially the Spanish omelette after training.
Friday, June 5, 2009
Ab crunch machines
So today I was at Fitness First Randwick to complete some of the practical parts of my Certificate III in Fitness. The mentor took me around the gym and showed me the various resistance training equipment, you know, the usual bench, barbells, dumbbells and machines. Then she confirmed what I suspected all along - ab crunch machines suck. We were in a hurry, so without going into detail, she said, "don't use them".
I was never a big fan of crunches. The main reason is that they isolate the rectus abdominis (yes, the six-pack muscle), but ignore other important core muscles. When was the last time you performed a crunch movement in real life anyway?
The ab crunch machine brings the sux level up several notches. Bodyweight crunches are not that great, but at least they are safe. On the other hand, ab crunch machines have limited adjustability so more than likely you will be forced to perform your crunches in an anatomically unnatural position, with your lower back not supported well. Add weight to the equation and you have a recipe for disaster. So boys and girls, spread the message - ab crunch machines, don't use them.
I was never a big fan of crunches. The main reason is that they isolate the rectus abdominis (yes, the six-pack muscle), but ignore other important core muscles. When was the last time you performed a crunch movement in real life anyway?
The ab crunch machine brings the sux level up several notches. Bodyweight crunches are not that great, but at least they are safe. On the other hand, ab crunch machines have limited adjustability so more than likely you will be forced to perform your crunches in an anatomically unnatural position, with your lower back not supported well. Add weight to the equation and you have a recipe for disaster. So boys and girls, spread the message - ab crunch machines, don't use them.
Wednesday, June 3, 2009
Loots
After many hours (most of them enjoyable) of online browsing, calculations and changes of mind, I finally decided to visit the Blackbelt Pro Gym in Randwick. The gym was quite impressive, with a dedicated bag area, several rings, grappling mats, some strength training equipment and a big flat-screen TV playing fight videos.
The real purpose of my visit though, was to pick up some gear for our training sessions. Blackbelt Pro is also the site of Punch Equipment's factory outlet store. I've used all sorts of stuff from this Aussie manufacturer before and I've always liked their AAA range (there is a cheaper 'Standard' range). There's something 'high-quality' about their Punchtex material. I had already decided to get a pair of AAA kick shields for our training and a replacement pair of Debt Collectors for myself. For a start, I think kick shields would give us the most versatility and value. With two, we can have a minimum of four people working simultaneously.
The real purpose of my visit though, was to pick up some gear for our training sessions. Blackbelt Pro is also the site of Punch Equipment's factory outlet store. I've used all sorts of stuff from this Aussie manufacturer before and I've always liked their AAA range (there is a cheaper 'Standard' range). There's something 'high-quality' about their Punchtex material. I had already decided to get a pair of AAA kick shields for our training and a replacement pair of Debt Collectors for myself. For a start, I think kick shields would give us the most versatility and value. With two, we can have a minimum of four people working simultaneously.
Pretty handsome. The slogan on the side is a nice touch.
Versatile handles on the back. The plastic tubing around the top handle is good for fast changes and to reduce abrasion.
So I got what I went there for AND also picked up some really bang-for-your-buck Bronx Star bag mitts at $16.50 a pair (RRP $25)! Only came in one colour, but that's fine. Got them for Tong and Ting, plus two more pairs for anyone who might need them in future.
The black bit is actually velcro. I like that more than the simple elastic band. Not bad for the price.
The start of something great?
Sunday, May 17, 2009
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