Sam Slater
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« Reply #30 on: March 09, 2008, 04:50:15 PM » |
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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.
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Sam Slater
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« Reply #31 on: March 11, 2008, 07:16:40 PM » |
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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)
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Sam Slater
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« Reply #32 on: March 12, 2008, 05:11:11 PM » |
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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.
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Sam Slater
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« Reply #33 on: March 19, 2008, 05:29:40 PM » |
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Got a lot of catching up to do ... so here we go. Thursday, March 138 hour drive to Ohio in preparation for the Battle of Columbus. ( 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 14thDay 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 15thDay 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 16thAfter 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 17thDress rehearsals for performance lasted about 5 hours (with a 1 hour break for lunch in there somewhere). Tuesday, March 18thPerformance day. Went great. Tons of fun. Spent the rest of the day getting home. Wednesday, March 19thTaught 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). |
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Zachary Cohn
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« Reply #34 on: March 19, 2008, 09:18:48 PM » |
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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.
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Rob Wolcheski
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RAW
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« Reply #35 on: March 19, 2008, 09:54:49 PM » |
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Sam, your work ethic and dedication are manifest in your performance. Keep up the great work! We miss you in DC.
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How can I be so skinny and live so phat???
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Sam Slater
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« Reply #36 on: March 23, 2008, 05:40:47 PM » |
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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.
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Sam Slater
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« Reply #37 on: March 25, 2008, 07:17:28 PM » |
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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)
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Sam Slater
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« Reply #38 on: March 29, 2008, 09:47:50 PM » |
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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
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Sam Slater
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« Reply #39 on: March 31, 2008, 08:11:34 PM » |
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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
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Sam Slater
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« Reply #40 on: April 01, 2008, 07:22:32 PM » |
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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
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Sam Slater
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« Reply #41 on: April 15, 2008, 09:06:37 PM » |
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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.
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Sam Slater
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« Reply #42 on: April 20, 2008, 06:53:49 PM » |
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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
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Sam Slater
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« Reply #43 on: April 24, 2008, 10:47:42 PM » |
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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
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Sam Slater
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« Reply #44 on: April 28, 2008, 09:35:23 AM » |
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Friday, April 25thTaught 3 hours of martial arts. Participated in approximately an hour of sparring. Saturday, April 26thTaught 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 27thwas in the car all day. 
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