American Parkour

Today's menu

Martial Arts Training

Warmup x 3
5 Laps around studio
10 pushups
15 squats
15 leg lifts
10 dips


Stretching
Side, Reverse (similar to hurdlers stretch), side splits, front splits, toe touch, back bend
Held each for 60 seconds minimum


Workout - Balance and Core

Hold Front, Left, Right, and rear planks for 60 seconds each first round, 45 seconds each second round, 30 seconds each third round

Hold leg waist height forward, to side, and to rear for 60 seconds each leg first round, 45 seconds second round, 30 seconds third round


One Leg Kicking Drill
 Hold leg up and do front kick, roundhouse, hook kick, inverted roundhouse, outside/inside, side kick, and inside/outside kick without putting leg down

Done 10 times each leg


I'll see about doing the WoD when I get home tonight.

Cold weather training this morning.

Warm Up: x 2
5 burpees
5 pop ups each leg
5 declined pushups
5 dips

Did some light training in Bethesda from 11:00am to 12:30, during which I gashed my shin (hitting a rail of all things).


Workout: Look ma', no legs (couldn't run due to fear of re-opening the gash, so the WoD was out)

Trying to work on endurance by continuously moving from exercise to exercise for six minutes.  Hard to do without using legs.

Walking across parrallel bars back and forth using only arms (body was hanging between bars).  Done for 1 minute.
Pullups without kip for one minute.
Situps holding a 25lb medacine ball for one minute.
Repeat.
Managed to walk back and forth on bars a total of 8 times.
Did 15 good pullups w/o kip.
Did 50 situps. (Really tried to focus on keeping a strong supported back on the way down, so they were like also doing negatives with the weight.

The workout ended up really just working strength, because I wasn't winded, just tired.  Hopefully I'll get the leg well soon enough to start using it again without fear of reopening the wound.

Unfortunately I have little to report today.  I was up early and out the door to run errands, then did my 9 hour workday.  The only things of some note were that I did 15 pushups every 30 minutes while I was working at my desk from 2 to 6, and I taught the sparring class and the advanced sparring seminar this evening.  Can't wait till the leg is better.  Watching people spar and teaching is great and all, but I get so antsy.

Another day with very little training.  :-[

Taught martial arts for 5 hours. 

Between classes did 3 sets of ...
10 lateral raises with 10lb kettle bells in each hand
5 no kip pullups on a 2.5 inch square bar (hurt the hands, but you have to use what you've got i guess)
10 upright rows with a 10lb kettle bell in each hand
hold v-sit up for 30 sec

Not much, but it's something.

Before sleep I'll stretch my legs torso and back for 20 minutes.

So far today:

Did my usual stretching routine

Quick Workout:
20 seconds each exercise, move directly to next exercise, 4 rounds.

Pushups (broke in the "perfect pushups" that I got for Christmas)
12, 11, 11, 9
V situps
14, 12, 12, 12
Dips
13, 13, 13, 11
Circular situps
5, 4, 4, 4

Slow motion hand techniques with 2 lb weight gloves while maintaining tension in arms. 10 times each technique, 20 techniques

Arms are kinda dead.

Taught 1 hour of martial arts.

Leg felt ok, so I actually did endurance/ stamina work today!


Did 30 minutes of stretching this morning (legs and back).

Warm up: 3 rounds
10 squats
10 push ups
10 pull ups
10 ... entry into kong pop ups?  I would bound off the right leg, then push up hard with the arms in an attempt to pop up off the box as high as I could while trying to force my hips up as high as I could.

Workout: Obstacle course
Course consisted of 2 vault boxes, a tic tac, a diveroll onto a 3 foot tall platform, a vault over a 2 foot square box that is on a 2 foot tall by 6 foot long platform

one 4 minute round
two 2 minute rounds
one 1 minute round

Shows how bad my stamina is.  I could go 30 seconds hard, and then I would start to gas.  In the first 4 minute set, I took a 40 second rest just to get through it.

I plan to do the APK WoD tonight, as well as stretch for another 30 minutes. I'll post that up later.

Depending on your gash and your poor conditioning you might actually want to consider regular two a days. Again, depending on the schedule, they would really beat you down fast but after a day or two rest you will probably come back kicking butt (if you're not already sore, lol).

Thanks for the heads up Steve.  When I say gas, I mean I am no longer sprinting, but jogging.  I think breathing had a lot to do with it, because I didn't get sore, just ran out of energy.  With a short rest I was ready to go again.  I'll start trying oding a workout before work, and doing more sprint work.

Did the WoD

Did 4 rounds of ...

Pseudo-Planche pushups using Perfect Pushups as paralletes(sp) for 1 minute
13, 11, 11, 8
Frog planche on PPU's for 1 minute
Wall Handstand lowering to L for 1 minute
Tuck Planche on PPU's for 1 minute (ended up shifting to frog planche on round 3)

Arms are dead.  Abs are ok.  I think I might do a few more of the handstand to L.  Wasn't happy with progress, and the abs aren't sore enough.

This is for Wednesday, January 30th

Taught Martial Arts for 4 hours.

15 minutes of stretching legs and back

5 rounds of
15 pushups
20 leg lifts
20 squats
20 seconds wall handstands


I really want to do the WoD, so I might try to do it ... right now.  I think I've found a good substitute for pullups finally.

It's 2am on Thursday, January 31st. 

I did the jan 30th WoD tonight b/c it sounded like fun.

20 minutes for rounds

5 pullups
10 pushups
15 squats

Did 14 rounds plus the 15th round of pullups and 6 pushups

Did the first 2 rounds of pullups without kip, the rest were done with ankle only jump with right foot. I am doing pullups on inside of door frame in closet under stairs.  I am so glad I have found something to do pullups on at home.

The pushups were horrible.  I did the first 4 sets of pushups straight.  The rest I had to do broken up into 5, 3, 2 with 5 breaths in between sets.

Martial Arts
Taught martial arts for 1 hour today

Did my morning stretching routine for legs and back
Did forms 1, 4, 6, 10, BSD, N3, SS, and YR4 each 3 times.
Worked on choreography for demo team


Parkour
Warmup: two rounds
row 500 meters (keep the rpms high enough to keep my estimated time under 2min)
10 overhead squats
10 pushups
10 kettlebell swings

Did 5 minutes of reverse underbar training
10 minutes of running precisions
10 minutes of wallspin training.  I finally got wallspins on a totally vertical surface.

Looking good man, keep up the good work!

Bad day.  Only did some stretching.  I think I am coming down with the flu that my fiance had.

I wrote down today's WoD, and I will try to get to it tomorrow.

Finally feeling a little better.  No hard workout today, just skills training.  Assuming congestion is gone tomorrow I'll do Friday's WoD in the am.

Did 20 minutes of stretching

Warmed up with 3 rounds of:
50 jumping jacks
10 pushups
15 squats
50 crunches

practiced visualization and combo drills
2 minutes each side doing front foot sidestep cover drills with one punch counter
1 minute each side doing side step counter kick (did 7 different kicks)
1 minute each side of spinning counter kicks (did 4 kicks)

20 minutes of stretching legs and back

Warmup: 3 rounds of ...
50 jump rope
10 pullups
10 pushups
10 squats

Workout:  For any activities that are timed down time does not count, only time in that position counts towards total time.

1 min front plank
20 divebombers
1 min handstands

30 seconds L sit
20 lunge ad twist (10 each side)
45 sec side plank (each side)

20 Russian twists (20 each side)
20 pullups
20 back extensions


Martial Arts:
10 min kicking combination work
6 min wist manipulation drills (no partner so marking techniques in air)
Nihanchi 1, 2, & 3 three times each
Bo Form for Ohio 3 times

Pakour/Freeunning/Gymastics:
5 min wallspins
10 min frontflips (flat gound and off 1 foot box)
10 min double legs
5 min kongs and reverse vaults over 6ft long and 3 foot tall box

Taught 1 hour of martial arts
Assisted teaching 1 hour of Parkour


First day working out since being sick.  Still have a cough and stuffed nose, but I needed to do something.  I did horrible in the workout.  I used it to warmup for the training I had with Skipper and Amanda.  I took me 30 minutes to get through everything.  Handstands took a while b/c I can only hold them for 3 seconds.

Bad day today.  No real workout or training.

Hopefully I can make it up tomorrow.

Morning stretching routine for legs and back.

Warmup: x3
100 jump rope
10 pull ups
10 squats
10 pushups

5 minutes of handstand work with wall
5 minutes of handstand work without wall  (still only holding for a max of 4 seconds)

Parkour:
20 wall run top out on 10 ft tall box
10 minutes working on posting both arms simultaneously from cat position
still no luck simultaneous elbow posts, so 10 negative dips and 10 more pullups

Martial arts:
Did all 3 Nihanchi 3 times each
Did open bo form 3 times
Worked on kicking combinations for 5 minutes
Worked on Demo Team choreography
Taught martial arts for 1 hour

Warmup: 3 rounds
10 pushups
10 squats
10 dips
10 burpees

Slow motion hand techniques while doing chair splits
Did 15 hand techniques 10 times each in slow motion while maintaining tension in arms

Went over 10 advanced one step combinations 5 times each side of the body.

Did Open Bo form 3 times
Did Open form marking 5 times, and full speed 3 times.

Taught 5 hours of martial arts today

Warmup: 2 rounds
5 laps
10 pushups
10 squats
10 pullups

worked on syncronizing open bo form with music and a partner for 20 minutes
did some padded sword sparring for 20 minutes

Ok, it's been over a week since an update, but here's catching up.

Feb 10: no training
Feb 11: flew out to Vegas and drove around for a long time
Feb 12: did some warm ups in the freezing cold desert at sunrise.  plyo-pushups, squats, T-pushups, stretching.  I got in 30 minutes of martial arts practice in my room that evening.  I went over my open form and my part in our demo team's new routine.
Feb 13: ran around Vegas from 8:30am to 5:30pm doing Parkour (not the strip, but in the burbs and shopping malls close by).  That sounds like a long time, but much of it was spent driving around or getting kicked out of places.
Feb 14: all day spent in planes or in airports trying to get home.

I'll update about today this evening.

Taught 3 hours of martial arts today

Taught and participated in a 2 hour sparring class today.  Did 30 minutes of continuous sparring (one 3 min round, one 5 min round, one 12 min gauntlet round, one 10 min gauntlet round) and one 1 min point sparring match.

Worked on my form for tournament for 15 minutes after class.

Warm Up: x2
5 laps
10 squats
10 pushups
5 pullups
10 dips

stretching and mobility exercises

30 minutes of martial arts training:

8 different kicks, each done from one end of the room to the other
20 hand techniques, each done 10 times in horse stance
2 minutes of stationary hand defense
1 minute of moving hand and foot defense
Spinning hook to same leg jump spinning hook without dropping leg x5 each side

In between my sets I was instructing and coaching others doing the same or similar exercises

30 minutes of parkour training:

Precision training.  broad jump then 3 pushups the length of the floor, one of which was a precision between 2 heavy bags.  did 2 lengths.
One leg broad jumps.  same routine as broad jump training.
QM training.  QM down floor, hop or roll over heavy bags.  did 3 lengths of the room.
Foot placement speed vaults.  one set is speed vault off ledge and then a kong.  did 5 sets each leg.
Split leg takeoff kong training.  2 kongs done in a run in each set.  did 5 sets each leg
Kong to precision training.  5 running out of precision, 5 sticking.

30 minutes of gymnastics training:

Pike rolls x8
Pike backwards rolls x5
Straddle rolls x5
Backwards straddle rolls x5
Handstands, 10 minutes (total time training, not cumulative)
L-sits between wave bags.  five 3-5 sec sets.
Lateral shoulder raises.  10 sets with 10lbs, holding 5 seconds at the apex

One hour of fight choreography and camera work

20 minute stretching back and legs

Training #1
Warmup: x3
10 pushups
15 squats
10 dips
50 jumping jacks

practiced open hand form, open bo form, and demo choreography for 20 minutes


Training #2
Warmup: x2
Row 500 meters
5 pullups
10 pushups
15 squats

worked on double legs, aerials, and front flips for 30 minutes
did wall run to top outs for 10 minutes

Taught 1 hour of martial arts

Training #3
Warmup: x2
QM up and back
broad jump burpees up and back
10 jumping squats
one hand handstand holds on the wall, 15 seconds each arm

did 100 running precisions to a balance beam or rail (which ever was open).  Took about 35 minutes.

Wednesday, 2/20
Taught Martial arts for 2 hours and did 3 minutes of sparring.

Today

Warmup: x3
x100 jump rope
15 squats
10 pushups
5 no kip pullups

x5 - QM across balance beam and back, then 5 pushups

30 cumulative seconds of L-sits

worked on shoulder roles for 5 minutes each shoulder

did catleap topout training for 20 minutes - still not able to post both arms at the same time

taught 1 hour of martial arts

did 2 hours of ballroom dancing

Taught and participated in 2 hour sparring class

Worked on sync bo form for 30 minutes

Worked on 540 hook kick for 30 minutes

Saturday, Feb 23

Taught 5 hours of martial arts

Sunday, Feb 24

Warmup: x2
200 jump ropes
QM pushups length of room
side lunge traverse length of room

practiced tic tacs, precisions, and combinations of the two onto and off of wave bags and heavy bags that are laid on the floor.  Did this for 1 and a half hours.

practiced 5 forms 5 times each

Monday, Feb 25

Taught 2.5 hours of martial arts

Did 20 minutes of stretching

Spent 15 minutes working on 540 hook


Tuesday, Feb 26

Workout #1
Warm Up: x2
500 meter row
15 squats
10 pushups
5 pullups (no kip)

15 minutes of cat balancing on parallel bar

20 minutes of work on cat leap to top out (still trying to post both arms simultaneously)

5 minutes of muscle up negatives


Taught 1 hour of martial arts


Workout #2:
Warmup: x3
QM up and back x2
10 T-pushups
10 weighted squats (20lbs, 50lbs, 75lbs)
10 pullups (did these with kip)

3 laps of QM obstacle course (over 4 boxes, down angled balance beam, across bar, on slam balls)

Worked on vaulting rails for 20 minutes (speed vaults, kongs, reverse vaults, turn vaults, lazy vaults, lazy turn vaults)



conceptualized and did advanced self defense and one steps (no partner)

did 5 forms 3 times each (turtle 2, basic 4, turtle 4, bear, whip)

worked on marking open form to music for 10 minutes

Ok, I've got about a week of catching up to do on this training journal so here we go ...

Wednesday, Feb 27

Taught 2 hours of martial arts.

Did 20 minutes of stretching legs and back
Did all of the Pyung Ahn forms 3 times each
Practiced Nunchaku for 15 minutes


Thursday, Feb 28

Primal was closed from 2pm to 5pm, and I usually workout there from 3:30 to 5, so I missed my Parkour training today.

Taught 1 hour of martial arts.

Did 2 hours of ballroom dancing.  (Swing can get rather tiring).


Friday, Feb 29

20 minutes of stretching legs and back
did Bassai So and De 3 times each
practiced open tournament form 5 times
went over sync bo form 5 times

Ran 1.5 hour skill testing

ran and participated in 1 hour of demo team practice


Saturday, March 1

Ran 2.5 hour belt testing.


Sunday, March 2
PK jam in Silver Springs

Warmup:x2
5 popups each leg
15 squats
10 declined pushups

1/2 a round of "Jesse's Gauntlet"
10 popups each leg
10 declined pushups
QM down 1.5 flights of stairs
sprint 20 yards
balance down railing 40 yards
15 squats
sprint back the 40 yards
jog 20 yards
QM up wall at side of stairs

Decent day of training.  Hit up some of the area around the Metro, then went to 'Zen Park' and did some precision training and some Kong to precision training.  Trained aerials and sideflips with Leon for 15 minutes. Had some fun there doing 'pistol fighting' and 'crab fighting' for 20 minutes at the end of the session.


Monday, March 3

Taught 2 hours of martial arts

practiced sync bo form with partner 4 times


That brings me to today, which has just begun so I'll post on it tonight.

Yesterday: March 4

Primal was closed in the afternoon again, so no solo PK training  :'(

Taught 1 hour of Martial Arts

Did 1 hour of Judo.  Was all standup throw work done in rounds of 2 minutes sparring, one minute resting for the entire hour.

Judo ran into the advanced PK class, so I missed that too.

Reviewed all 4 Cane forms 3x each
practiced open tournament form 3x
Did all of the 3rd Dan open hand forms 3x each (4 forms total)

ended day with 20 minutes of stretching

Primal was closed again in the afternoon, however none of my DC students showed up today so I got some training in instead.

Warm Up: 3x
100 Jump Rope
15 squats
10 pushups
5 pullups

Cat balance across parallel bar 10x

worked on top out negatives to train getting both arms to post simultaneously (still doing them right then left) for 10 minutes.

10 attempts at muscle ups on pullup bar - still no success

played haky sac with soccer ball for 15 minutes.


2 hours of ballroom dancing


practiced pyung ahn forms 1, 2, & 3 3 times each
did open tournament form 3x
practiced sync bo form 3x

Friday, March 7

Taught and participated in 2 hour sparring class.  Ran the warmups and taught the skills section then judged and participated in the sparring section.

Did one hour of demo team practice.  Went through our 5 minute routine at least 5 time without stopping.  There were a few sprinkles of session where we had to work out issues with timing or choreography mixed in.

Saturday, March 8

Did one hour of demo team practice.  Was our dress rehearsal for Friday's competition.   Went through the 5 minute routine 6 or 8 times.

Spent 10 minutes working on sync form with partner.  Got through 4 runs of the form.

Taught 1 hour of martial arts.  I ran the warmups for this class, then sat to the side and reviewed one of the training instructors teaching a beginner student.

Taught 1 hour sparring class.

Ran 2 hour Hwa Rang training session.  Had to fill in for an absent student, so I not only got to demonstrate the drills that I was running, I got to do a few of them as well.

Administered fitness test for students eligible to test up at federation headquarters.

Saturday was a long day.


Sunday, March 9

Sat on the board and judged 3 candidates for Dan (black Belt).  Hopefully I get to work out and practice later tonight.

Solo Parkour Training
Warmup x3
100 jump rope
10 kettle bell swings
10 dumbell push press (35lbs each hand)
10 pullups

30 precision jumps - max distance is still at 9ft 6 in
20 catleap topouts
30 hanging elbows to knees
20 minutes of dive kong practice

Taught 1 hour of martial arts

Participated in 45 minutes of Judo training (all groundwork)

participated in 45 minutes of Advanced Parkour Class
worked on underbars for 20 minutes
worked on reverse underbars for 25 minutes
while waiting for turn in line did either QM pushups, wheelbarrow walking, whellbarrow walking clapping pushups, duckwalks, or crabwalk

practiced sync bo form 5 times
went over red belt and dan hand and foot combinations 3 times each combo (22 combos total)

20 minutes of stretching this morning.

Worked on sync Bo form for about 15 minutes with partner.  Got through the form maybe 3 times completely.

Worked on Open tournament form with music for 15 minutes.  Went through the entire form 2 times, ended up working on specific parts a lot.

Taught 2 hours of martial arts.

Administered fitness test for 2 Dans.

Got a lot of catching up to do ... so here we go.

Thursday, March 13
8 hour drive to Ohio in preparation for the Battle of Columbus. (http://www.bocworldgames.com/main%20frameset.htm (http://www.bocworldgames.com/main%20frameset.htm))
Spent an hour going over all of my tournament forms, as well as doing some reaction and speed kicking drills.
Did stretching in the morning and that evening before bed.

Friday, March 14th
Day one of the BoC.
Competed in Weapons Forms, Sync Forms, and Demo Team Competitions.  Made it to the Finals in all 3, so had to compete in those areas the next day.
Spent most of the day practicing my weapons forms and on occasion my open hand form for the next day.
Stretched a lot when I got home.

Saturday, March 15th
Day 2 of the BoC.
Competed in Sparring and Open Forms.  Won gold in both.
Compete in Finals of Demo Team competition and we won 1st in that.
Had to default to 2nd in Weapons forms and Sync Forms because I had to leave and catch a plane.

Ended up that due to various delays, my plane was late, which made me miss a connecting flight, resulting in me staying in Charlotte over night, then catching a plane to the west coast in order to get to Las Vegas on Sunday.

Sunday, March 16th
After getting to Las Vegas, I spent 6 hours rehearsing with 4 Tribe Members for a live performance that I got to be a part of. Lots of stretching that night.

Monday, March 17th
Dress rehearsals for performance lasted about 5 hours (with a 1 hour break for lunch in there somewhere).

Tuesday, March 18th
Performance day.  Went great.  Tons of fun.  Spent the rest of the day getting home.

Wednesday, March 19th
Taught 2 hours of martial arts. 
I'll start training hard again tomorrow.  This past week has really killed me (I think I'm getting a head cold/flu).

That whole post sounds awesome! Congrats on the golds (and the gold-that-should-have-been-but-wasn't-due-to-lack-of-time), and I'm glad the Vegas thing went so well. Definitely sounded like fun.

Sam, your work ethic and dedication are manifest in your performance.  Keep up the great work!  We miss you in DC.

Ok, it's Easter Sunday, and since my last post i don't think I have worked out once.  I have been sick, and I have been spending a lot of time helping do some remodeling at work.  No excuses though.  Got to get back to training. 

Thanks RAW and Dud, I appreciate you checking in on my little corner of the forums, and the comments are greatly appreciated.

Tuesday, March 25

20 minutes of stretching legs and back in the morning
Did one leg kicking combination drills for 20 minutes.
Worked on the 3rd Dan open hand forms for 20 minutes

Worked on no kip slow pullups on rings.  Did 4 sets of 5.
 
1 hour of Judo practice: worked on pins and escapes, as well as 2 tosses.

Advanced Parkour Class
Warmup: x2
15 squats
15 pushups
15 pullups

Worked on posting both arms during top outs from static cat position for 30 minutes.  Got 4 complete top outs with simultaneous posts!  I hadn't even been able to do one up till today.

Did 15 minutes of underbar combo work (under bar followed immediately by vault of some kind over a 3 foot cube)

Wednesday, Mar 26

15 minutes of stretching legs and back

taught 2.5 hours of martial arts

worked on nunchaku twirling for 15 minutes
did rolling drills for 25 minutes (forward, shoulders, backwards, side rolls, and dive rolls)



Thursday, Mar 27

Warmup: x 3
100 jumping jacks
15 pushups, squats, tuck jumps

QM training for 20 minutes:  just tried to stay low to ground and work on different variations of movement.  Included side and shoulder rolls while exploring the space.

1.5 hours of ballroom dancing


Friday, Mar 28

30 minutes of stretching

taught 1 hour of martial arts
sat of panel judging skill tests for 1.5 hours

worked on open hand technique placement for 20 minutes
did boxing/sparring technique placement and combination visualizations for 20 minutes


Saturday, Mar 29

sat on panel judging rank testing for 2 hours
taught advanced conditioning and skill class (Hwa Rang) for 1.5 hours

Sunday, March 30

15 minutes of stretching
30 minutes of yoga

20min of the following for rounds
5 pullups, 10 pushups, 15 squats
15 rounds plus pullups and 7 pushups


Monday, March 31

Taught 2 hours of martial arts

15 minutes of stretching
balance drills for 15 minutes
sidestep and cover drills for 15 minutes

Tuesday, April 1

Warmup: x3
100 jump ropes
QM up and back
15 squats
10 pushups
10 pullups

10 hanging knees to elbows x3
hanging tuck for 30 seconds x3

worked on topouts from static cat hang for 20 minutes - getting the simultaneous elbow posts down rather good, although when I don't consciously think about posting them both I go back to doing one elbow before the other. 


Taught 1 hour of martial arts


Did kicks and kicking combinations down the floor focusing on technique for 15 minutes.
Did boxing combinations down the floor for 10 minutes.
Did 3rd and 4th Dan forms step by step focusing on technique.


Advanced Parkour class
Warmup:x2
1 lap, 10 pushups, 10 squats, 10 pullups
worked on safe bails from cats for 5 minutes
worked on standing cats and running cats to topouts for 20 minutes
did one catbalance bail recovery drill
worked on tictac to cat for 10 minutes

OK, over a week of catching up to do:

Thursday, April 3rd
nothing


Friday, April 4th

20 minutes stretching

Work Out
warm up: x3
15 squats
10 pushups
10 pullups
100 jumping jacks

5 sets of 10 plyo pushups and 15 leg lifts

taught 1 hour of martial arts

practiced Gup and Dan hand and foot combinations for 30 minutes


Saturday, April 5th

Taught 4 hours of martial arts

Worked on nunchaku twirling for 30 minutes


Sunday, April 6th

Traveled to Hawaii for a performance with members of the Tribe (I am such a lucky SoB)
3 hours of 'rehearsal' where we explored the set and got our musical cues.


Monday, April 7th

5 rounds of:
10 pushups
15 squats
15 leg lifts
30 minutes of stretching legs and back

Rehearsal for 2 hours where we marked our runs.
Tec rehearsal for 3 hours.


Tuesday, April 8th

2 rounds of:
20 squats
10 pushups
100 jumping jacks

Did mobility/agility drills for 20 minutes
Did precision kicking drills for 20 minutes

1 hour rehearsal and 3 hour tec rehearsal.


Wednesday, April 9th

Performance day.  did stretching afterwards, but no workout or practice.


Thursday, April 10th

Rest day.  Did some stretching.  Followed Tyson around as he trained a little at a hotel.  So smooth and confident, it was neat to see him live and not in a video.


Friday, April 11th

15 minutes of streching
did all Chil San and Yuk Ro forms

Fought with waves for an hour.


Saturday, April 12th

10 minutes of stretching

Did some bouldering for 45 minutes.


Sunday, April 13th

Travel day.


Monday, April 14th

Worked on sword forms for an hour.

Taught 4 hours of martial arts


Tuesday, April 15th

15 minutes stretching legs and back in the am

Workout #1
warm up: x2
100 jump ropes
15 squats
10 pushups
10 pullups
1 lap of QM

30 9ft precision jumps
15 dead hang cat topouts
worked on aerials for 15 minutes

taught 1 hour of martial arts

did 1 hour of Judo - worked 4 throws for 45 minutes, then got in 3 2 minute rounds of sparring

Advanced PK class - 45 minutes
worked on runs consisting of tic tacs, vaults, bar work, cat leaps, and top outs.

Wednesday, April 16th

taught 2 hours of martial arts

lazy day unfortunately


Thursday, April 17th

30 minutes of stretching

3rd Dan forms 4 times each

Workout
Warm up x 3
100 jump rope
15 squats
10 pushups
5 pop ups each leg
10 pullups
40 flutter kicks

35 minutes working tic tacs for height and distance. - odd thing happened with this drill.  I got  feet horizontal and 4 feet 4 inches verticle (sinmultaneous, not separately) on my right leg.  Went to work with my leg and Will convinced me to go for 5 feet high, which I made.  I went back to the right side to try the 5 foot height, and made it once but I clipped my foot on teh 6 ft wide obstacle.  After that attempt, for the life of me I could not do a tic tac over anything with that side of my body.  It was like a fuse blew and my body had shut that skill off.

35 minutes doing cat leap topouts.  Each time I posted one elbow before the other I did 2 static catleap topouts to train the coordination.


taught 1 hour of martial arts


2 hours of ballroom dancing


Friday, April 18

Rest


Saturday, April 19th

Sat on board for Dan testing (2.5 hours)


Sunday, April 20

20 minutes stretching

Warm Up: x3
100 jumping jacks
10 pushups
10 jumping squats
10 v squeezes

practiced 4th and 5th Dan forms
worked on jumping kicks for 30 minutes
worked on left side shoulder and side rolls for 20 minutes
did precision jumping for 10 minutes

Monday, April 21

15 minutes of stretching

30 minutes of staff twirling combinations
10 minutes of rolling and QM redirection work

Taught 1 hour of martial arts


Tuesday, April 22

20 minutes of stretching

Warm Up: x3
100 jumping jacks
10 declined (feet up) pushups
5 pop ups each leg (calf jump and knee at top)
10 leg lifts (legs start hanging over steps to increase range of motion)

10 rounds of:
sprint up 10 steps
low squat hop down each step

5 rounds of:
20 second dead hang on wall (to work grip)
5 cat hang pullups

20 minutes of speed, lazy, and kong vaults over 4 foot fence (working on speed)

Walking kicking drills: each technique done 10 times each leg while moving forward

1st Dan forms done 3 times each


Wednesday, April 23

Taught 2 hours of martial arts

15 minutes of stretching


Thursday, April 24th

30 minutes of stretching

Warm Up: x3
jog up and back in alley 5 times
10 pushups
5 cathang pullups
20 calf jumps
10 squats

3 rounds of:
10 PK Gen inspired pushups
60 seconds of wall sitting

10 minutes of sideways QM with intermittent leg raises

taught 1 hour of martial arts

Did each of the KiChos twice
Did each hand blocking techniques slow motion with tension 10 times each

Friday, April 25th

Taught 3 hours of martial arts.  Participated in approximately an hour of sparring.


Saturday, April 26th

Taught 5 hours of martial arts.  Participated via demonstrating and leading during 30 minutes of the conditioning class.  They needed pushing doing the PK Gen inspired pushups and sideways traverses to stall, so i did them with the class.  total of 5 rounds of 5 pushups with 5-10 second stalls at each position and total of two laps up and back with traverses (first lap no stalls, second lap with stalls).


Sunday, April 27th

was in the car all day.  :(

Monday, April 28

30 minutes stretching

warm up: x3
walk up and back in front stance
15 squats
10 pushups
10 dips

worked on sword forms and stand alone drills for 30 minutes

taught 2 hours of martial arts


Tuesday, April 29th

Warm up: x2
row 500 meters (have them consistently in the 1min50 secs, so goal now is to keep it under 1:50)
10 pushups w/ feet inclined
10 pullups
10 squats

3 rounds of:
knees to elbows x15
15 seconds of handstand (had to use the wall)

10 cat hang top outs

(cut this workout short b/c upper body was dead and still had 2 more workouts to go through)

taught 1 hour of martial arts

did 45 minutes of judo: worked on 2 specific throws and got in one round of sparring

Advanced Parkour class:
two solo rounds on a 7 station obstacle course (the goal was to use each of the 7 obstacles, but not in any defined order)
one round with 3 other people running the course at the same time
24 burpees


Wednesday, April 30th

20 minutes of stretching

5 rounds of:
5 pk gen inspired pushups
5 quad traverse to leg stalls in each direction

50 blocking combination sets each arm while in horse stance
20 one leg kicking combination sets each leg

taught 2 hours of martial arts

Thursday, May 1

15 minutes of stretching

Warm Up: x3
100 jump ropes
10 squats
10 pushups
10 pullups

3 rounds of:
3 tennis ball pullups
10 knees to elbows
5 cat leap top outs

20 minutes working on front flips and double legs.  I hope to have video next week for people to criticize of these techniques.


did freestyle form work focusing on staying in deep stances and having smooth transitions (10 minutes)

Friday, May 2

Taught 1 hour of martial arts.  Sat on panel at skill test for 1.5 hours

30 minutes stretching


Saturday, May 3

15 minutes stretching

sat on panel at rank testing for 3 hours

Warm up: x3
10 burpees
10 squats
10 pushups
10 dips

4 rounds of: 10 pk gen inspired pushups, 30 second plank, 20 second side kick hold each leg


Sunday, May 4

30 minutes of stretching


Monday, May 5

20 minutes of stretching

taught 2 hours of martial arts

Tuesday, May 6

Warm up:x2
100 jump rope alternating 10 on right foot, 10 on left foot
10 pullups
10 pushups
10 squats

3 rounds of:
Balance on rail holding a squatting position (kinda looks like spiderman perched) for 1 minute. If fall had to restart time (only had to do that on the 3rd round).
Hold handstand for 1 minute (had to use wall).

20 reps of:
7 foot rail precision (unfortunately only stuck the precision to standing balance like 7 times)
1 pk gen divebomber pushup

10 cat leap top outs


Judo

Warmup:
1 lap around the room of each of the following
3ft one legged precision switching legs at each corner
3ft on leg precisions with a 90 degree turn during each jump
3ft 360 degree precisions
crossing the floor while on your back
crossing the floor dragging yourself on elbows
bicycle kicks (not sure how many we did)
pin agility drill switching sides 10 times

worked on 1 throw for 30 minutes


Advanced Parkour Class

caught up with the class while they were at a nearby spot working on rail balances and rail spins
I did a few precisions from a rail to a ledge about 8 feet away, and I tried a kong to cat back across the same gap (going in the opposite direction) that I almost had.  I plan to go back there next week and drill that for a while.

Wednesday, May 7

15 minutes of stretching
(i think I need to up my stretching to 45 minutes or an hour because these 15 - 30 minute sessions are no longer advancing my flexibility due to the increase in my training over the past few months.)

Taught 2 hours of martial arts - did forms with the Gups to give them an idea of the proper speed of the form, and how to lead the form through proper breathing.

I'll update tomorrow with whatever I do this evening.  I plan to stretch some more, work on self defense visualizations, and then see how many pushups I can do without having to rest (gotta break 50, which is where I was at 4 months ago). 

Did the stretching that i mentioned yesterday, but ended up not doing the max pushups test.

Thursday, May 8

Warmup:x2
100 jumprope
15 squats
10 pullups
10 pushups

25 rounds of:
1 pk gen divebomber pushup
6 foot rail precision
hang in tuck for 10 seconds
6 foot rail precision
1 pushup

15 left foot wall run to top out to 3 quick level changes down

10 minutes working front flips
10 minutes working double legs


taught 1 hour of martial arts

1.5 hours of ballroom dancing

Such a lazy weekend.  I feel horrible.


Friday, May 9th

Taught 3 hours of martial arts.  Couldn't participate in sparring due to Sabomnim's absence for the weekend.


Saturday, May 10th

Taught 5 hours of martial arts.  Teaching today was torture because I haven't practiced for 2 days now.
Spent the rest of the day in the car.


Sunday, May 11th

Mother's day.  To training, no exercise  :(


Monday, May 12th

30 minutes stretching

taught 2 hours of martial arts

went over boxing combinations for 30 mintes


Tuesday, May 13th

20 minutes of stretching

warm up: x3
100 jumping jacks
10 pushups
10 squats
10 leg lifts


50 times running up 8 stairs and bunny hopping back down them

worked all 4 sword forms for 20 minutes
did freestyle sword drills for 5 minutes

100 6ft precisions

I have got to try to keep up on these journals more often.  One week recaps ... ugh.


Wednesday, May 14

taught 2 hours of martial arts

sat in splits (front and both sides) while doing bills, planning, and paperwork for 2 hours.  After doing this I did 3 set of 10 leg raises front, side, and rear.


Thursday, May 15th

helped paint at primal instead of doing my Tues/Thurs 4pm workout.

taught 1 hour of martial arts

2 hours of ballroom dancing (this month is the Samba, and it's quite a fun little cardio session)


Friday, May 16th

20 minutes of stretching

Taught 1 hour of martial arts.

Performed with the SMA Demo team at AACC.  20 minute performance on wet grass = a wet uniform and fun times.


Saturday, May 17th

taught 3 hours of martial arts

performed with the SMA demo team in a 10 minute demo at the SMA Spaghetti dinner.  I have got to get more practice in with these guys, as I am a little off of them when I fill in for people.


Sunday, May 18

stretched for 40 minutes

lazy day - marked my 3rd and 4th dan forms twice each


It's now Monday, and I am torn as to how much to train this week, as I am going to be destroyed this upcoming weekend.  The problem is that I have been relatively lazy the past 2 weeks.   We shall see what happens.  Might train Monday, Tuesday, and Wednesday, then rest Thursday for all of the events Friday, Saturday, Sunday and Monday.

OK, I did some training last week that was of note, but didn't record it anywhere.  To read about my Memorial Day Trip to PK Gen in Ohio and to Beast Coast check out my blog: samuelwslater.googlepages.com

hmmmm, thats intresting. my only advice to you would be... STEPHEN K. HAYES!  :-Sarcasm

Tuesday, May 27th

Co taught the primal advanced parkour class with HCT and BNP.  Did shortened version of the warmups from PK Gen, then each of us set up a circuit focusing on minimal steps between motions and displaying multiple ways to use a small space.

And yes Terry, I don't know how I could have left out the antics that resulted form our in the car training under the great Steven K Hayes.