Master Training in our Martial Arts School

Tabata Training

So after a few months off due to Surgeries etc, we hope to be back on track.  I competed in a tournament this past weekend, and for the first time, I did not feel totally petrified.  So now I am looking forward to a few more, and always, I enjoy the preparation.  This month we are focusing our workouts around using the  Tabata Training method. http://tabatatraining.org/?p=18 Check out this link for a quick description of this type of High Intensity Interval Training.    Each week we will post one of the workouts we did with details and video, and the rest will be just be general description, goals and updates.   This week, we focused on getting back on track.  I can’t wait to add more sparring and grappling back to our routine.

Workout 1

Am Karate class teaching/ followed by:

Sparring Drills: Back Fist /Ax Kick   and Rev. Punch/Ax kick

2 sets of 20 fly/row combo on TRX

200 situps

Forms: Lohai/Kong son Koon/

Cardio – 5 min Jog/ 15 Sprints 30 second sprint/ 30 jog

Weight lifting: leg curls   2 sets of 25 at 50 lbs

Glute exercises on hip rotator machine

Weighted leg raises/all four sides with 5lb weights

Workout 2 ( with video)

All tabata rounds of 8 each.

1.       Step up on Mat with 12 lb med ball over head raise/ step down/step up / med ball tricep exercise behind head.

2.       Sit out drill

3.       Front kick from crab position

4.       Back fist reverse punch on heavy bag left lead

5.       Back fist reverse punch on heavy bag right lead

6.       Hook kick over small bag left lead

7.       Hook kick over small bag right lead

8.       Palm block /reverse punch retreating footwork-left lead

9.       Palm block/reverse punch retreating footwork-right lead

10.   Slide up side kick/light contact to pad right lead

11.   Slide up side kick /light contact to pad left lead.

All the above were separate sets of 8 rounds tabata/ no rest time.

Forms Practice:  Wanshu, Unsu, Lohai, chil sung yukro.

TRX pike handstands for ab work/ ball rolls into ball plank for abs

Stretching!

Workout 3

Am class teaching

30 minutes sparring matches

Tabata Bagwork

Tabata Side kick holds

Sparring drills

Not a lot covered, but intense- could not walk right the next day after side kick hold for twenty seconds!

Workout 4

Tabata time again

1 Jab/reverse punch on bag right lead

2. jab/reverse punch on bag left lead

3. rows on TRX split with pull up holds on vertical bar

4 body upper cut on bag right

5 body upper cut on bag left

6 sliding double round house kick left leg

7. sliding double roundhouse kick right leg

Forms Practice: Sei Shan, Pol Wol, San chin.

Master Training April 2012

This video has an emphasis on warmups.  Don’t start training hard until you break a sweat.  Your whole body needs to be warmed up.

Conditioning - Don’t neglect strengthening and stretching your body as well as getting aerobic and anaerobic training.

The sparring drill has a focus on footwork with the punch/footwork coinciding with the setup of the kick.

Master Bogdanski and Master Duethorn

Side kick Drill

triple kick -alter your angle of approach when sparring.  Don’t come the same way twice!

Footwork is important.  In this drill - kick and retreat.  Retreating footwork can differ.  Watch the options on the video drill.

The bag punching drill is using a lunging footwork.

The drills all have different goals.  Rapid fire punching may be to build speed and/or endurance.

Lastly - a functional training warmup.  We will post more on this in the future.  Don’t shortcut your warmup!  It is essential to keep you injury free.

Master Bogdanski and Master Duethorn

Here is a little training inspiration on this snowy day.

We had a big focus on sidekicks and also setting up the ridgehand.  Mirror practice is a great tool for self feedback although not as good as your instructor giving you feedback with another set of eyes.

Core conditioning- Lots of the core conditioning people do is for your anterior chain (front) but make sure you work the anterior (rear) chain of muscle groups.  Many martial artists neglect a well rounded approach to strength so we focus here on lumbar and glute work on the exercise ball.  The ball creates instability and helps recruit micromuscles in the workout.  This balances out exercises like squats.

Sparring drills- this sparring drill helps to create muscle memory and to strategically program your combination to have greater success in landing strikes to target areas.

Train Hard, Train Smart

Master Bogdanski and Master Duethorn

After a good warmup (started with single lead leg and lead hand techniques followed by rear hand and rear leg) we sparred for 7 two minute rounds.  Some of the focus was my doing a punch/blitz attack with footwork/body position counter for Master Duethorn.  We also mixed in forms, core training, pushups and 15 minutes of stretching at the end.  Total time 1.5 hours

KJN

Martial arts training can’t just be throwing kicks and punches.  Building strength and endurance are key qualities essential for this type of training.

Using the TRX suspension trainer really helps in a nonconventional way.  The lack of stability can really engage your core and this is an asset in martial arts crosstraining.  In this video we have just focused on chest/tri and then bicep workout although we often use it for just core exercise.

We do get into the weight room too but sometimes it is necessary to to do high rep/body weight workouts only.  Having a strong core is essential for martial artists that want to have a quality performance.  Over the years I have put a lot of time and study into raising the physical performance of all the students in our program while also focusing on injury prevention.

Remember it is strength, flexibility, cardio and nutrition focuses that give us what we need for fitness.

Master Bogdanski

We are beginning our 2012 training videos. 

Tip for this week- have a goal for your workout, warm up until you sweat, train until you are out of breath, stretch before and after.

KJN

Today is Thursday December 29^th, and this will be our final official workout for 2011.  These workouts are meant for working with a partner . Over the next few weeks, we will work to get as many drills as possible on the blog. 

I am not someone who can wait until January 1^st to start a new plan.. I would rather have a few days head start. 

10 push-ups followed by 10 sit outs *

2 X 25 side medicine ball throws against a wall with a squat/horse stance in between*

Pad work:

 25 right and left -Rear leg double knee kick into pad*

25: left guard stance  right  rear elbow, left elbow, right rear elbow strikes into pad*

25 Right guard stance- opposite of above*

25 left  guard of the elbow attacks above/followed by double knee rear leg kick*

25 right  guard stance of previous exercise*

 2 X25 left  and right guard stance- palm strikes into pads for speed- burn your arms*

2X25 left and right guard stance- double palm  strike with more power/ short pause after two strikes*

ABS: ½  way down push up hold for 10 – repeat 3 times

25 dips ( arms on folded mat/legs on medicine ball)

10 sets of bridging on med ball

2x25 right and left lead leg defensive side kick *

2x25 right and left lead leg offensive side kick*

2X25 right and left lead leg double round house kick *

2X25 right and left lead leg hook round house kick*

TRX work- shoulders/ 50 sit ups alternate 2 times

Grappling dummy workout.: from mount punches/decending elbow strikes*

 Complete from the guard as well *

Pyang Ahn Sadan 10 times.

*= on Video!

So if you can work with a partner who does not let you rest in between drills and who coaches you to always do your best,  and lets you know when you are not.. then you will be as lucky as me, and you will get a lot done efficiently.  Having  done martial arts for a while, we realize as black belts that it is important not just to walk through the forms or the techniques, but  to still push our bodies , and that developing drills that will help us have a strong core and flexible muscles is very important.   Having to work around injuries is always a challenge for me.  I have found that if I don’t push myself and work new ways to accomplish my goals, my mind will start letting me off the hook for things I can actually do.  It is hard some days to feel like you are compromising or changing too much,  or perhaps think that your students don’t believe you can do the material any more, and that you are losing credibility. However, as I sit here typing out our workout, and thinking about others that are not here, I realize that I do a lot of training, some of it very different than what our students do, but no less challenging and , more importantly I see it advancing my skills and overall fitness.

Master Duethorn