Sam Slater
Patas
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« Reply #15 on: February 06, 2008, 05:51:00 PM » |
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Bad day today. No real workout or training.
Hopefully I can make it up tomorrow.
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Sam Slater
Patas
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Posts: 124
aka 'Disciple'
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« Reply #16 on: February 07, 2008, 05:16:58 PM » |
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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
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #17 on: February 08, 2008, 08:43:30 PM » |
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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.
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #18 on: February 09, 2008, 07:58:02 PM » |
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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
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #19 on: February 15, 2008, 10:01:43 AM » |
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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.
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Sam Slater
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Posts: 124
aka 'Disciple'
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« Reply #20 on: February 15, 2008, 06:40:30 PM » |
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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.
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #21 on: February 17, 2008, 06:43:23 PM » |
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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 |
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #22 on: February 19, 2008, 08:25:55 PM » |
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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.
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Sam Slater
Patas
Karma: +18/-0
Offline
Posts: 124
aka 'Disciple'
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« Reply #23 on: February 21, 2008, 09:04:51 PM » |
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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
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #24 on: February 22, 2008, 08:14:17 PM » |
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Taught and participated in 2 hour sparring class
Worked on sync bo form for 30 minutes
Worked on 540 hook kick for 30 minutes
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #25 on: February 24, 2008, 07:20:03 PM » |
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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
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Sam Slater
Patas
Karma: +18/-0
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Posts: 124
aka 'Disciple'
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« Reply #26 on: February 26, 2008, 07:21:01 PM » |
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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
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Sam Slater
Patas
Karma: +18/-0
Offline
Posts: 124
aka 'Disciple'
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« Reply #27 on: March 04, 2008, 04:57:45 AM » |
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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.
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Sam Slater
Patas
Karma: +18/-0
Offline
Posts: 124
aka 'Disciple'
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« Reply #28 on: March 05, 2008, 09:15:33 AM » |
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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 |
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Sam Slater
Patas
Karma: +18/-0
Offline
Posts: 124
aka 'Disciple'
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« Reply #29 on: March 06, 2008, 07:28:56 PM » |
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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
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