Topic: Sam's training journal

[Sam Slater]

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

[Sam Slater]

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.

[Sam Slater]

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

[Sam Slater]

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

[Sam Slater]

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. 

[Sam Slater]

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

[Sam Slater]

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)

[Sam Slater]

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

[Sam Slater]

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.

[Sam Slater]

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). 

[Sam Slater]

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

[Sam Slater]

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

[Sam Slater]

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.

[Sam Slater]

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

[Terry McIntosh]

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! 

[Sam Slater]

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.