Andrew's workout blog

[AndrewS]

Sat,

Elliptical 25min

Sun,

Latosa small group- 4hrs
Just a few of the diehards out for some coaching
Double stick outside 'defense'- these ideas break v-hitting
-power in both hands
-doubling up- to outside and inside angles
-using power in multiple timings
-hit to the person, not their attack
-hit above the line- try to time so you're early on their power curve
-drive hits with lead forefoot to activate whole body (helps force bringing hips in)- heel up, forefoot as brake- forces forward motion/intent. When weight dropping brings heel down- time for weight switch or lifting power
Foot driver idea from point- lose the pivoting, stay square
Boxing drills facing wall
-from point, working toe as driver- infighting distance
Boxing drills w/ back to wall
-increase awareness of drive off back foot
- take away pulling back
Elbow shots
-rising and forward
-dropping in
Use power curve and foot switch to drive (figure 8 idea). Don't fold back (loses space, loses room for hook and uppercut)
Blade idea with hits
-circle hits/draw cut
-change grip to focus on lead edge to draw out sense of stick as blade
-hitting as a cut makes hit into mid-range hit, activates forearm so power isn't just in weapon-> all along weapon, hand, forearm, body
-primarily activates forearm awareness
Primary role of long hits- follow short/medium- don't open long, fire medium, hit long as they go back, if you need to
Staff
-boxing ideas
-keep high, hit high- same sort of feel as blade or hilt striking with single stick- more weight into weapon

Caveat- back off on toe/forefoot ideas if knees are tweaky- much pressure

Workout #2).
DE lower
Bulgarian squats wk 1/3
65lbs + chains
10x2, 45s ri

Skipped speed pulls- bicep still tweaky.

UCLA is hurting me- 3 more weeks of this to go.

Phoenix,
thanks for the tip, check your PM

Andrew

[AndrewS]

Mon,

Workout #1).
Elliptical- 15min

Workout #2).
Max effort upper
BB bench + chains
-worked up to a 5rm- same as wk 3 of last cycle on this lift. Definitely stronger. Limiting factor is shoulder girdle stabilization on left. May aim for doing some RE work w/ horizontal pulling- renegade rows?
DB bench
3x8

Got late, felt crispy, called it a night.

Tues,

Practice- 2 1/2+ hrs
review of escrima session from sunday.
Reaction drills
- went through basics of reading
-counter all actions w/ #1
-counter all w/ #2
Roof attack- reps
Outside defense-reps
-switch lead
-same lead
Roof vs. #1- continuous
-mixed footwork first to show how to control someone with just motion
-regular off-line cycle for contrast
-switched off with one person trying actively mess the other person up with just footwork
Counter for counter, always attacking, again working footwork/positioning
Pad work- focus on toe/forefoot primary idea
4x2min -power
rising elbows
dropping elbows
uppercuts
hooks

Amazing how much this loosened up my hips. Very nice.

Andrew

[AndrewS]

Thurs- 26?
Workout #1). Elliptical 20min

Workout #2).

Escrima
-roof attack variants
-hitting- tabata intervals x8
WT
-4th program
- vs. hooks- three options
-vs. uppercuts- three options
free


Sun,
DE lower
BB bulgarian squats 70lbs + chains-wk #2
8x2

Reg practice- 1 1/2hrs
Projection-static
-same, stepping in to hit pads
-projection- from stalking, feeder moves in with body motion to simulate attack position and intent
-above, using focus mitts

Had to cut things short- 4 transplants rolled in at once. From Friday at 530 AM to Monday when I got home at 7, I got a total of maybe 10 hrs sleep out of 85- one 5 hr chunk on Saturday and a few 1-2 hr catnaps. I'm down 10-12lbs in 3weeks. 'cos I don't have time to eat. This completely s*cks.

Tues,
Reg practice- 2 1/2hrs
Old EWTO 5th program
-tan/lan variant
-wu/lan variant
-lan/lan variant
-3 cross-hand elbow stop passes
-differences from push-hands
-change to kup jarn
-balance games
-knees and sweeps

Thurs,
ME upper
bb bench + chains
Worked up to a 3rm, then did a backoff triple 5lbs lighter
Paired
db bench press
2x8, 1x6, 1x5
bb row 4x8

Andrew

[AndrewS]

Sat,

Workout- 3 1/2 hrs
Partner #1 drops by
-free poon sao into clinch
-counters vs. plum
-power hitting on pads- biu/x-facevs. pulling plum
Partner #2 drops by
Escrima
-double outside defense
-forefoot control
-power hitting with forefoot control
-boxing combis lifting and dropping using forefoot control
-elbows w/ same
4x2min round hitting single and double stick each hand
stalking
-stalking, one man positions to thai kick
-counter above by crashing/projecting
-counter by withdrawing leg and crashing


Sun,

Reg practice
2 1/2 hrs
Static structure check
power hitting
moving structure check
power hitting
MB catch and pass from static
power hitting
free structure check in motion (flow through)
power hitting
mb catch and pass in motion free (mult rounds)
focus mitt hits, varying pressures to mess with lead shot
lat sao
- attack with power with either hand w/ front step and counter
- attack with power with either hand w/ passing step and counter
- prog 1-4 combined

Another young mind warped. . .

Kinda funny, one of my guys has been sparring a MT guy with 8 semipro fights from North Hollywood MT who is now asking about training with us. I can live with recruiting new students this way. . .

Andrew

[AndrewS]

Yesterday,

ME Upper
BB bench + chains
5 Rm- managed with last week's 3rm
backoff set of 3 , 10lbs lighter

BB bench 4x8
db bench 3x8, 1x6
Paired, 90s ri

db pullover 3x8
scap pushups 3x12
paired 90s ri

Andrew

[AndrewS]

Yesterday,

Thurs practice- 1 1/2 hrs
Roof and outside def. vs. #1 and #2, free, both sides
inside defense
box drill

conditioning-15min
sled-drag +115 x50m x8
1 arm 1leg mp w/ kb
5x5 w/ 36
5x3 w/ 53

Couple of rounds of power hitting

Andrew

[stricker]

hey andrew,

see you added scap-pushups, did you catch that article on t-nation with all the stuff on scapula mechanics?

[AndrewS]

Sun,

Reg practice 2 1/2 hrs
Escrima
Figure 8s
- w/ partner, static and moving
-in air
Figure 8 stabs
- on wall
-in air
Single arm figure 8s empty hand on focus mitts, static and moving
-front
-rear
Double arm figure 8s empty hand on pads (combis of straights and backhands)- 3 rounds
Two handed weapons work w/ partner
30 reps, 8 leads
Started to get some real power on my rising shots- felt my gut engage tweaking my forefoot mechanics
WT
-double neck tie, no hands defense, 3 directions, not broken down
-same, for time, wearing belly pad, partner goes for knees
Defense against push
-on pads
-reps
-free
Defense against pull
-on pads,
-reps
-free
Defense against twist
-on pads
-reps
-free
Free rounds, low intensity

Mon,

Partner by, 1hr
Projection drills from outfall and circle step
-from character 2
-from each lead
-on focus mitts, static
-on focus mitts, moving
Power shots on pads, stepping in
Jut chuen, as punch, timing

Andrew

[AndrewS]

Jon,

saw that article. It did remind me about these, but my main impetus is that stabilization on my left is the limiting factor on my bench- my L shoulder disconnects at high weights, and I think that if I strengthen up that link, I'll have another fast 20-30lbs on my bench

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
ME upper
2 board press 5RM, 5lb pr

Paired
DB bench 4x8
bb row 4x10
90sri

Paired
DB pullover 3x8
scapular pushups 3x12

Workout #3).
Tues practice 1hr 15min
Defend 2 attacks and counter, r and left sides
-#1 or #2
-#3 or #4
All 4 angles
Stab defense
-body motion
-stick options
-free

Andre

[AndrewS]

Weds,

Elliptical 20min

Caught The Head Cat at the Knitting Factory for Valentine's Day- Lemmy and one of the guys from the Stray Cats doing a rockabilly side project. Very cool.


Sat,

Workout #1).
Elliptical- 20min
Heavy bag 10x2min rounds, 1min rest
Felt surprisingly good- have been walking around with an ugly URI for a couple of days, but the rounds went by fast and I had wind to spare even through I was throwing hard.

Workout #2).
DE lower
Bulgarian squats wk3
75+ chains
6x2

Speed DL
60%rm1
10x1

New Lamb of God is great lifting and bag work music. Brutal.

Andrew

[AndrewS]

Sunday practice- 3hrs
Turning hits
MB passes w/ turn
Turning hits
Stepping hits
Some power generation tricks
Double neck tie + knees- counter with body motion 6 rounds
Double neck tie + push counter
-reps
-free
Double neck tie + pull
-reps
-on pads
-free
Man w/ neck tie brings his head tight-twisting counter
-reps
-free
Boxing
- CM vs. outside game, CM guy plays defense only
- As above, when CM guy works inside, outside player goes to double neck tie and knees, defender uses double neck tie counters and goes to counter


Andrew

[AndrewS]

Mon,

ME upper
2board press wk 2
5rm, 10lb pr

Pair
DB press 4x5
BB row 4x6
90s ri

Pair
db pullover 4x8
scap pushups 4x12
90s ri

Tues,

Tues practice 2 1/2 hrs
SNT
1st 4 sections
Mechanics, applications
Some White Crane/Taiji derived arm swinging exercises from WCC Chen's taiji and Wayson Liao's taiji thrown in to loosen up and explore some ideas, been a while since I busted that stuff out.
Used Terence's 'charge at 'em with a pad' test for the punch to bring out some structure.

sled drag 50m +135 lbs x8
1arm 1 leg kb press
8x3 w/ 53
8x5 w/36

Decent night's work.

Andrew

[AndrewS]

Weds-
rest

Thurs,

Practice- 2hrs
Siu Nim Tao
Sections 5-8.
Mechanics and applications.
A lot of reps and conceptual stuff, with some tie-in to live training, but mainly passing on my take on 1st form.
Did a bunch of dan chi in here, into cross arm dan chi, lop switches, then to double tan /double fook platform for cutting huen, huen from inside, and tan vs. punch, pressure work.

Should get poon sao started within the next few weeks on the latest addition to the group.

Andrew

[AndrewS]

Sat,

'ME' lower
Box squat 15" box, wk 1
4x5 w/ 70 % rm1 (245)
3.5 min ri, no belt
BB Step ups to 19" step
3x6 @105
Low bar narrow stance GM
3x8@ 185

Kept it light, first time back on heavier full body stuff in a while.

Found this today < http://www.essenceofevolution.com/3taikyokuken/92genritojissyou.htm> - reminds me of the first resistance program I put together after reading Bompa's 'Serious Strength Training'- cycing through periodization w/ WT specific motions in all three plains upper and lower body, going from 20 reps down to triples. Seriously messed myself up on that. Su's stuff looks much smarter- using implements to convery body feel and do some SPP-like stuff. I especially like the idea of hitting into a tensed rubber band, seems like you could nicely replicate a really brutal sprawl to faceplant with that, especially if you don't like to just fall on someone with your sprawl. Hmmm, I'm stealing some of this sh*t. Wish he'd done this at that seminar I went to with him.

Andrew

[AndrewS]

Sun,

Practice- 3 1/2 hrs
Escrima
-Defend 2 attacks and counter- both leads
-stab defense, from stalking, with climbing hits- used this to bring out lateral footwork
-low defense (and application to shoot defense)
-power hitting w/ 2 handed weapon 6x30hits
-power hitting with head motion, single stick, both leads, walking under target
Sparring- rounds
-hands, one person pure outside, the other defense only, working in
-as above, defense/CM guy gets to go for counter hits on inside
--as above, no hits from defensive player, guy with the long game goes for neck tie when other man makes it inside- neck tie counters from here
Reps
-recovering posture from broken down position after neck tie
WT
dan chi
-free
focus on
-tie sao and counter
-jut vs. high attack
low bong/ low punch cycle
+ on balance beam

Andrew

[AndrewS]

Tues,

Practice- 2 1/2 hrs
New addition by, another retrofit
Escrima
Power hitting basics
pressure drill w/ stick in middle
stalking drills
WT
Power hitting
structure
-static
-moving
Mechanics of Character two/adduction
Power hitting

Weds,

Workout #1).
Elliptical 20min

Workout #2).
ME upper
2 board press, wk 3
Hit a triple at 260, backed off for 4 at 250

Pair
DB bench 3x6
BB row 3x8

Pair
DB pullover 3x10
Scapular pushups 3x15

Andrew

[AndrewS]

Very interesting piece. This essentially seems to be (intentionally or not) a snapshot series of how to develop control of the bodyweight through the upper body in part by developing the ability of the torso and junction of the thorax and scapula to maintain stability with a changing pattern of isometric contraction. Note the weighted vest and transition between implements working the same skill set.

<http://youtube.com/watch?v=qHVHo8Y3wYU>

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical, 20min

Workout #2).
Did a bunch of mobility and soft tissue stuff
KB windmills
4x5 w/ 53
3x3 w/72

sled drag 95-135lbs, 50m
Did some upper body stuff and used the head strap for a few rounds.
Looped some old elastic resistance tubing between the sled and either the dragging handles or the headstrap- totally different feel, really amazing how close this is to a clinch war. I have a new favorite game.

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min
Heavy bag 10 rounds- working on explosiveness and crispy footwork here. Felt good

Workout #2).
Dropped by my bro's class- missed sparring - taxes took longer than expected
Hung for about an hour
Went through some intro sparring drills for escrima- useful stuff, interesting the stylistic teaching differences between us
Snagged a couple of padded sticks off him- he's getting them at actual affordable prices (1.99 each)

Sun,
Workout- Sunday practice 3+ hrs
Stalking drill- any one hit and counter
Stalking drill- vs. stabs
Head motion and hit with changing footwork going under target- mult rounds
Jabs on focus mitts
Sparring, mult rounds each
-jabs vs. pure defense
-all shots vs. pure defense
-free boxing
-free boxing, neck tie allowed, to neck tie counters
-padded stick, hunt the hand
CK
-double jum
-piercing hands
-piercing hands to barring arms
Apps, dummy, bag (for man out)
Double arm stuff
-tan vs. punch
jum vs. palm

Andrew

[stricker]

Very interesting piece. This essentially seems to be (intentionally or not) a snapshot series of how to develop control of the bodyweight through the upper body in part by developing the ability of the torso and junction of the thorax and scapula to maintain stability with a changing pattern of isometric contraction. Note the weighted vest and transition between implements working the same skill set.

<http://youtube.com/watch?v=qHVHo8Y3wYU>

Andrewthe rings seem like a great piece of kit if you dont have a cable machine too, just orient the body the right way to hit the shoulders at any angle...

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
RE upper- deload week
db bench 3 sets max reps, 1min ri
23, 10,7

Chins- bunch of doubles and singles scattered through the rest of the workout

DB floor press 3x6
Renegade rows 3x8

bb curls 3x8

Sled drag around waist- 25m
90, 135, 180,225,270, 315

Today,
Workout #1).
Sled drag 50m, 135 or 180, head harness or upper body, 10 rounds
Staff hits 10 each side, 10 rounds

Workout #2).
Practice 2+ hrs
New start, second class, retrofit job
Escrima
Stalking
Roof attack -multiple variations
Roof attack and counter, feeder crashes or backs off
Head motion drills under target stick
Hitting, up and back
WT
Alternated hitting drills with structure drills
-step in with punch
-lan + step
-rising elbow with step
Always taking mechanics of each hit back to step with punch

Andrew

[AndrewS]

Weds,

Elliptical 20min

Thurs,

Workout #1).
Elliptical 20min

Workout #2).
Thurs practice 2 1/2 hrs
Escrima
Figure 8 high low
-zoned hits
-zoned before contact
Boxing 20%
Pure D vs. straights
vs. hooks and uppercuts
vs. all
Free- did a couple of 2min rounds
Working on head motion and exploding in, re-facing, setups
WT
CK app- jip sao (tan/pak thing), showing CK a piece at a time. Idea of using tok/wu as 2 on one bridge.
Dan chi
-free rounds between each focus
-low bong
-fak/bong
-kao/punch
Huen platform
-tan vs. punch
-jum vs. palm
-huen palm from fook
-huen punch from palm, low
-huen punch from palm, high (drives bong)
-basics of tan/punch (high fook) side of roll
-basics of fook/bong side of roll
Poon sao

Kinda cool to show this to someone for the first time, been a while since I did that. Made sure to sneak up on him with it. . .

Andrew

[AndrewS]

Sat,

BB push press
singles
worked up to 228x1 PR
Wide stance low bar box squats to 15" bax
80%rm1 (based off 350, underestimate)
5x5, 4min ri
Step ups to 19" box
3x6

Sun,

Workout #1).
Fresh ink, 2 1/2 hrs

Workout #2).
Abbreviated workout- 2hrs
Intro to poon sao
basic cycle, both sides
compare multiple types/approaches to poon sao, heavy forward, angling, balance manipulation/control into clinch
rounds of boxing, clinch next to poon sao flavors to illustrate roll in training
basic cycles and attacks
8x20 kb swings w/ 72

Andrew

[AndrewS]

Something I wrote on EF:

As a Wing Chun/Escrima guy who powerlifts and thinks about body mechanics a good bit, here's my take-

Leg rotation when the whole foot is on the ground (ankle is constrained, yes there's some play, no where near what there is when you live on your forefoot) should primarily come from the hip; to do otherwise will put lateral forces on your knees, something they aren't built to take.

Toe in emphasizes one kinetic chain, heel out another. Both tend to be going on to varying degrees in each leg at any given time.

Toe in comes with internal rotation of the femur, from the adductors and hip flexors, and re-inforces (by irradiation) oblique and transversus abdominus activation allowing greater force of isometric contraction by the abdominals, helping with stabizing the torso and/or developing power from the waist on the dragging up portion of the half step, shuffle, whatever you want to call it- essentially part of the process of 'sitting down on a punch'.

Heel out comes with external rotation of the femur, comes from the gluts and hamstrings, and re-inforces the action of the low back (quadratus lumborum, etc.), helping with stabilization and providing 'drive' with the expanding phaze of the step in question. See Louie Simmons' articles on squatting for a very clear and nice explanation of this (somewhere in there he mentions that old lightweights used to squat pidgeon-toed for the increased stability, but that doesn't work for bigger lifters- an interesting aside).

Both these mechanics can be 'hidden' inside and don't require really precise positions to use once learned.

Wing Chun shows the stabilization/turned in thing first in its character 2 stance, then gets explicit with the other mechanic in the preparatory exercises for long pole and pole work.

FWIW,

Andrew

[AndrewS]

Mon,

ME upper
Close grip bench
5rm PR @225, 35lb PR, haven't done these in 6-7 months

Pair
DB floor press +81
3x8
Renegade rows 2 x53kb
3x9
90 s ri

Pair
bb curl +80
3x8
Scap pushups
3x15

Upper back felt crazy after this, very cool.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice, 2hrs
Figure 8
-high low, various footwork
-cob-cob
Box drill
-continuous
-break out and counter after 3-5
1 for 1- one attacks, other moves out and counterattacks, only one step allowed, look for optimum position
Quick round of light sparring with foam sticks- showing artificiallity of 1 for 1
Boxing
Pure D vs light attacks
Free (light) 2 rounds
Lat sao
-prog 1, angling backwards against pressure
Boxing
-switching the line using changing angling
Lat sao prog 5, EWTO, elbows
Neck tie pummel platform to elbows, free

kb swings +72 x20
MB slams +12 x20
5 rounds, 1min ri

Andrew

[AndrewS]

Weds,

Elliptical 20min

Yesterday,

Workout #1).

Elliptical 20min

Workout #2).

Push-press
Worked up to 223x1, jumped to 238, missed twice, dropped down to 233, dropped the bar, and actually cracked the collar on the POS bar I've been using. Annoying.

Box squat to 15" box wk #3 of modified 5x5
3x3 @ 230 (65% rm1 approx @ 350)

BB High step ups to 19" box
3x8 @ 115
Love these. I can see how you can use these to build a monster squat- they really force posterior chain activation- found a groove where I'm almost pulling myself up by my heel.

RDL
3x8 @ 283
First time back with these, kept it light, could feel something hinky on my R side- hip has been acting up. Did a bunch of mobility as my warmup, and that calmed things down a bit, but this is the worst this has been in months.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 20 min

Workout #2).
Partner by 1 1/2 hrs
SNT 2x through
Cleaned up 7th set, tan/bong transition and made it a theme
Dan chi
-kao cycle, on floor, on balance I
-fak cycle
-bong/lan/tan w/ hip action to shan vs. far side fak
-kao to counter shan
CK apps
lan knockdown off bong
bong/lan/tan transition
- as in dan chi above, setup for fak with outside footwork
-single necktie counter failed shuckover to inside hit (shan) + neck tie +hit
lan/tan/punch- head and shoulder control/bump to straight shot in messy slightly open clinch
Side fak- get something in the way to cover attack from side or back
Jut/pierce- cover from outside to in
Ran through whole 1st 1/3 CK, tying feel from apps into motion and position.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

30min
OH squats
7x3 @65
5x3@85
2x3 @105
6 rounds on bag
Just opening up the hips

Workout #2).
Sparring 45min
Boxing-7 rounds
Working swiching leads walking through, hammer shots to jabs, various bridging ideas. *Didn't* work quick line changes much- should mess with those next week. Played with varying range and pressure, interesting working off different feels. Worked on staying compact without getting too small, but could feel my gut disconnecting a few times, got punished with liver shot, luckily it was a few seconds before time.
Box into clinch 2 rounds
Clinch w/ elbows and throws 2 rounds

Partner's class 1hr
Hung out and played a bit, showed one of his students some exercises for her shoulder- think she's got a weird impingement thing going on, worsened by a weak serratus.
Escrima pad work- hammer shots
-hammer shots to jabs
Roof vs. #1, continuous

Workout #3).
20min
kb swings +36lbs, 30 reps
sled drag +90 x50m
9 rounds

Workout #4).
P-Funk, dancing 3hrs

Da-da-da-di, da-da-da-da, FLASHLIGHT!

<http://youtube.com/watch?v=bmkoAUs0WKI>

Andrew

[stricker]

andrew,

what's a hammer shot? im guessing its not a hammer fist, as that into a jab would seem wierd...

hope you got those LA peeps moving at the pfunk gig... ****, god****, get off your ass and jam!

[AndrewS]

Today,

Sunday practice- 3hrs
Went over some recent places where various folks have been doing well sparring with partners from other backgrounds, thinking about what's working, why, where in practice it came from. One person is having nice luck crashing though leg checks on his front kick.
Intro to ground work for latest regular
2 min rounds, rotating new man in at 1min or after 3 escapes
escape from side control-free
basics of maintaining side control
escape from side control-free
basics of escape from side control, various options
escape from side control- free
ways to get the far arm in from bottom
escape from side control-free
basics of stomp to move to guard from side control
jumping bean- reps
stomp to move to guard-reps
escape from side control-reps
submissions available from side control
Pad rounds, striking man in guard (padholder) 2 rounds for every one, worked sifu's messed-up kinda open guard as feeder
Free rounds, all striking allowed. 4 rounds for everyone. I need to work more knee on belly, arm bars were much more available to me than from side control- I think my hips are in a better place when I trap the arm.

Good day's work for everyone.

Jon,

nah, I'm hitting hammer fists- a #1 strike from escrima (or #2) from a high guard (CM), using my footwork to control the range as I go in, striking to zone my shot so it ends at about the level of my own throat, aiming for the other person's head, through their guard, varying crashing really aggresively so it lands on the neck to check them for the rear hand or puts me in a neck tie (depending on the side), or it smashes into their guard and drops it so i can either come with the rear hand or piston out that front hand as a low elbow jab (end position of the shot should be perfectly lined up for a WC/Dempsey style low elbow lead). Worst case, I hit air, and the range is right, I'm in the right place for that jab. Pi chuan to zhuan or beng is another way to think about it. One of my partners who trained with the first wave of thai guys to come to LA tells me that's an 'old style' MT technique; Adam Singer mentioned he came across it as a useful tool prepping one of his guys for a fight, and subsequently found out that it was a MT thing from krabi krabong. I picked it up from Rene Latosa, and it's treating me right at the moment. Dunno how it would work for you - it probably works better if your working with someone roughly the same height; I haven't had a chance to try it on beanpole.

P-funk was awesome, as ever, and I danced like a d*mn fool. They're mixing that number with the Lil' Jon "to the window/to the wall/to the sweat run down my ballz/say skeet skeet skeet skeet skeet skeet skeet/ say sh*t/godd*mn/get off your *ss and jam" these days and it's freakin' awesome. They broke out Maggot Brain and Cosmic Slop too, unfreakin' believable. The crowd had a definite old school component last night which made for a great energy; the last time I saw them with a crowd this bumpin' was a 90s show in Cleveland where most of the audience had dusted off their orginal Funkateer threads from '79.

Later,

Andrew

[Mr Punch]

P-Funk? As in THE P-Funk? George Clinton? Sweeeeet!

I like mah funks punked up.

[stricker]

ah ok gotcha, that makes sense. the hammer fist seems a shorter range strike than a boxing (elbow sideways, fist horizontal) jab, which is why it seemed wierd. ive seen a similar motion used in close thai style clinch work, but not as a strike, more to make contact to pull guard hand away etc. i can see it would kinda fit to come from mt, like a version of the downward elbow spike at longer range using the fist... hammer fists work great on the ground thats for sure.

which reminds me, something ive seen you might want to try is actually using hammerfists from the bottom if youve got guard. it was daijiro matsui (?) vs alex reid at a cage rage a while back. matsui used hammer fists slicing up and down reids face. the fight was like g'n'p in reverse! having not tried this for real my guess is a seam on the glove could have been a part of why there was so much blood for so little energy expended...

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2hrs, new lady's 3 or 4 session, and a random appearance by someone who has been by intermittantly. It's clearly spring; I expcect more to come out of the woodwork soon. . .
Escrima
Roof vs. #1, reps
Outside vs. #2 reps
Defend #1 or #2 with roof or outside- gotta do defense vs. double hits to stop people from going out with their interference strikes
CM vs. straight shots, did a few rounds- intro for new two, definitely an eyeopener for them
Power hitting, static, forehand, backhand, each side
Power hitting walking, as above
Heavy weapon hits, #1 and #2, alt zoned and hitting, both leads
WT
Step in with punch, reps
Step in with elbow, reps
Step in with punch
Lat sao, 1st program crossarm, low elbow focus, from C2, working mechanics, mult. rounds.

No time for conditioning.

Jon,

hmm, sounds like a useful tool for a match. I'll bet the seams on the gloves help you open up a face pretty nicely. I'd guess you could get some decent power from bottom with these too, I'll have to play with them on the pads some- probably a nice lead into getting the guy's head down at the very least.

Andrew

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2),
Practice, 2+hrs, Tuesday's new addition back for more. . .
Escrima
Roof vs doubled up #1
Outside vs. doubled up #2
Either vs. 2 shots #1 or #2
3 jabs on focus mitts
CM vs. straight shots, easy
Jab sparring
WT
Leg to leg
-split or shinlock
-add sweeps
1st prog (punch on punch) + leg stuff
Quick demo of transition, what chi sao turns into, going from poon sao to lat sao to thai clinch to takedowns off underhook, etc.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
ME lower
Box squat to 15" box wk4
3x5 @300, (85% rm1 based off 350)
Form felt horrible, last rep on last set was utter garbage, weird hip inequality totally exagerated- I think it's the old bent bar I'm using since I cracked the collar on my other bar, I can see it's asymetric by my shadow on the wall, one side lower than the other. Felt horrible. Did find an occasional groove activating my mid back and sitting more down on the end, but couldn't hit it consistently. I should get a decent bar and hit some singles and doubles before I max.

BB high stepups + 125lbs
2x6

Called it a night. Hip hurting, knee hurting, lower back feeling tweaky. Take the money and run.

Andrew

[AndrewS]

Sat,

Met up with EF guys 3 1/2 hrs
Checked some zhao bao- interesting- high frame, reminiscent of CMC, a contrast w/ low frame zhaobao I've seen before. Power evolution like Torsten's- both using light 3 1/2' stick moved with the waist to develop transmission of power from waist to hand.
Very nice Yang style cat with some capoiera background- had fun showing him some clinch stuff. Good vibe and a reasonable touch, still sorting his mechanics.
Very psyched to play with a Xin Yi man- someone else who likes the clinch as much as I do- nice singles and leg picks off aggressive, shelled entry using elbows and shoulders- good stuff.
Traded some ground basics with folks- couple of nice ideas.

Sun,

Workout #1).
Elliptical 20min
25min
Sled drag+135, 50m x7
OH squats, 12x4, last 3 sets at 105
Recovery from Friday's squat workout.

Workout #2).
Regular practice
3hrs

Rounds unless stated as reps (1 1/2min)
stalking
hunt the hand (padded stick)
hand and head
hand+ head+ punches allowed
leg to leg w/ splits and sweeps
leg to leg, above + kicks
-reps on defending close knee
leg to leg- free
hand+ head+ punches + legs
lat sao 1st program- angling off to cut on pressure- many rounds
Boxing- light, focus on switching line as in lat sao

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Practice 2+hrs
Dan chi
low bong
free
kao (many rounds)
free
fak
free
chi sao
tan vs. punch
fook vs. punch
jum vs. punch
counter bong roll to backfist/fak
huen attacks and counters
poon sao, 4 positions
catch and release

Decent intro.

Lifting's been scr*wed lately- not making it home 'til late. Ugh.

Andrew

[AndrewS]

Weds,

Elliptical 20min

Thurs,

Workout #1).
Elliptical 20min

Workout #2).
ME Lower
OH squat
198x1, PR, made it on the third attempt, lost it forward twice- shoulders and upper back caved forward. Bicep a little sore- think this may be why
Bulgarian squats
3x5 @115 90s ri, lost strength on these, right hip problems very evident.
RDL
3x6@ 318 90s ri

Workout #3).
Thurs practice 2hrs
Roof vs. #1
-ripping disarm
-figure 8 disarm
-vine disarms
Outside vs. #2).
-thumb pinch disarm
-vine disarm
Boxing- light, 90s rounds
-freex3
-jum to set up other shotsx2
-inpak to lan/fak vs. jabx2
Neck tie pummel+ hits + elbows x1
Poon sao 4 positions
Tan vs. punch
jum vs. palm
defend rolling bong
huen attacks
mixed

Finally, a decent day's work.

Andrew

[AndrewS]

Fri,

Elliptical 20min

Sat,

Workout #1).
Elliptical 20min

Sled-drag+135lbsx50m x10
Dummy 2min rounds x10
Kb swings(20reps)
53x5
72x5

Workout #2).
Pair
BB bench
225, 10x1
Chin ups, 10x1

3-5min ri, during which I did a bunch of soft tissue and base work, ran through BTx3, worked huen gwat on the dummy, did some light kicking on the bag

Figured out some coolness on my bench- changed my set up and felt much tighter, with good drive digging my upper back into the bench. Think the leg drive started to kick in.

I changed two things on my setup:
1). Put my feet as far back as I could while sitting up
2). After I pull myself up to the bar, when I push myself away, I push my torso back towards my feet, pushing myself into a greater arch. I got that 'weightless' feeling going a few times in there. . .

Andrew

[AndrewS]

Yesterday,

Workout #1).
Partner by, 1hr
Poon sao, 4 positions
Attack over man
Single attacks

Good to be getting back to work again


Workout #2).
Sun practics, 3 1/2hrs
Escrima
Roof vs. #1
Outside vs. #2
Free
Power hitting #1 and #2
Did all the above in both leads, sitting on a wall so only arm and torso could be used. The power hitting was especially useful for getting some feel for adding the gut and chest to a hit
Focus mitts (2min rounds)
Hooks
Hook off of jab
Jab off of hammer shot
Boxing (light) 3x2min rounds
Poon sao 4 positions
tan vs. punch
jum vs. palm (spent a while on torso use in jum)
bong to backhand (went over this in detail)
huen attacks
free
Neck tie pummel with light striking
Neck tie pummel to head and arm throw from either side, on change (just upper body)
Neck tie pummel to knee off single neck tie to head and arm throw off knee, converting knee to kick or reap
Scarf hold
Scarf hold escapes
-push the head down and switch out
-push the head back and get the leg over
Both of those are low percentage off the bat against someone who knows what they're doing
-defend the controlled arm against sub attempts
-cover punches, be aware of punches as way to open arm for sub
-grab the far arm to control shoulder
- work body around to get parallel, try to get a hook in
-work for the back
-twister


Didn't get to lift, had to make it to a goodbye dinner for some dear friends leaving town.

Andrew

[AndrewS]

Found this, hadda save it.

<http://youtube.com/watch?v=-rWw31LU6_Q>

Andrew

[AndrewS]

Mon and Tues a wash- home way late from work, fortunately everyone flaked on Tues practice.

Weds,

ME Upper
Close grip bench
215x2
230x2- did 225X5 last time so I wanted to go for 230 with new setup, weight felt really heavy
225x1
225x1
Very angry, didn't feel weak today, thought I had an easy PR. After a bunch of cursing the lights came on and I grabbed the tape measure- the knurling-free portion of the bar (where I place my index finger for close grip) is 13" on the bar I'm using now, my bent beater. The bar from my last lift (now broken)- 19". I accidentally maxed on a new hand position. Oops.

Note to self- record grip width for each bench variant (close, 'normal', and wide, ultrawide) and pay attention, just like to box height.

My lower back started to spasm with my new setup; I think that's a good sign.

Pair
DB floor press+ 81lbs, 2x6, 2x4
BB row+205lbs, 4x8
90s ri

Pair
BB curls +80 2x8, 2x6
scap pushups 4x12
90s ri

External rotations +20, 3x6
Will see if these do anything to my bench. Polonquin swears by strengthening external rotation for upping the bench press.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Thursday night practice. 1+ hr. Hadda jet early 'cos two dear friends are heading for SF and ditching LA. Very sorry to see them go.

Circut
KB jerks+72 5l5r
Punches on focus mitts, lead/rear, 10
chi sao, multiple variations, 2min rounds

17 rounds total. Decent night's work.

Andrew

[AndrewS]

Yesterday,

Spent >4hrs of my d*mn day dealing with a another fellow, trying to keep her from quitting the program, trashing her career, and incidentally losing me 12 weeks of research time next year should I have to cover for her. Dunno how I wound up being in the middle of this, but it killed my ME workout last night. Instead. . .

Heavy bag- stabs- 3 rounds, working various lead options and doubling up. Gonna start using these sparring more. . .
Dummy- 4 rounds- cleaning up my jut
Deceleration- landing off a 15" box, 5x10. I need to do a couple of weeks of this to prep for some box jumps and plyos. Time to get some bounce in my step. Wanna work up to doing box jumps to hit the bag with angle changes off a single leg jump. Realized that a friend who just messed up his calf (tear) probably needs to do these when he recovers- I think this is injury prevention for what happened to him. Need to look into this more.
Mobility and soft tissue work- 2 rounds

Andrew

[AndrewS]

Sunday,

Sunday practice 3 1/2hrs
Main partner by for 1st hr
Chi sao
-basic attacks
-sections 5-7, review
Chi sao- one person meathooks
Head and arm in wrapup takedown off push
-same off straight punch
-hold downs and carry out off above
Head and arm throw off round punch
Footwork off fak/bong cycle
pummelling- leg split, defend with above footwork, load up takedowns mult rounds
fak bong dan chi
a little more chi sao at end, for the person just learning

Mon,
ME upper
Close grip bench
13" grip, 235x2
19" grip 230x4
db floor press +81, 3x8
bb row +215 3x6
Pair, 90s ri
bb curl +80 3x6
scap pushup 3x12
pair 90s ri
external rotation +20, 3x8

Andrew

[AndrewS]

Yesterday,

Workout #1).
Landings from 15" box, 5x10
sled-drag + 135x 50m, 11 rounds, upper body
1 arm one leg mp
36 5x5
53 7x3
30min

Workout #2).
Tues practice, 2 1/2 hrs
Stance checks
No hands takedown defense, light
Stomp through single leg- reps
Leg to leg
-split inside and outside
-reps on footwork from fak/bong dan chi
-add sweeps
-add groin kicks
Underhook dan chi
-one person w/ underhook, hitting, other defends hits
Dan chi, 1st SG (punch from lop)

Andrew

[stricker]

1 arm one leg mpooh i'd forgotten about doing these 1legged. do you do these same arm same leg or opposite/diagonal, or mix them up? are you real strict about form, keep shoulders level/torso upright, or just get the weight up there?

[AndrewS]

Jon,

Opposite arm and leg. For some reason these really work my upper back, and I find them quite useful for that (and for a little light shoulder work post bp). I don't do a single-leg bent press or side press if that's what you mean- I try to keep pretty good posture, with a little side lean as needed.

Andrew

[stricker]

I don't do a single-leg bent press or side press if that's what you mean- I try to keep pretty good posture, with a little side lean as needed.yeah thats pretty much what i meant. in other words good form, but not super strict or anything :cool:

[AndrewS]

Yesterday,

Thurs practice 2 1/2hrs
Escrima
Balance drill, moving
Roof, inside defense, outside defense, with counters, right and left sides, single stick vs. 2 handed weapon
Passing vs. #1 and #2
+feeder can insert a right
+passer tries to move and get a punch in
+break the rhythm on the feed from alternating 1 and 2 to randome
2 handed weapons hits, walking, 2 x50m
Forehand hits walking x50m
-singles
-doubles
-triples

A new record- broke the top off a freshly taped stick by the last round of triples. We go through so many d*mn sticks doing power hitting. . .

WT
Defend takedowns, no hands
Side headlock counters
-go parallel with x-face
-turn in w/ x-face punch
-push down when they bulldog you
-bodylock and suplex
-grab the far shoulder, take the back
Head and arm throw defense
-leg control
-dead arm
-kwan to counter

Andrew

[AndrewS]

Yest,

Workout #1).
ME lower
Mobility warmup
Low bar box squat to 15" box
warmup
285 1x2
315 2x2, 1x1
335 2x1
325 1x2
345 2x1
Chin ups- singles and doubles, in between squats

Felt ok after this, groove felt good, bar was moving fast, didn't want to max 'cos things felt so weird on my 3x5 at 85%. Good call.

Workout #2).
Mobility and ab stuff
45min
Back spasming- good morninged one of those squats up. Came up with a new exercise to work my obliques and TA- weighted dead bugs. Got Hope to give me an ice massage after this.

Sun,
Back is thrashed, had a tiny thai woman crawl over me to make it better with excellent results. Think the massage joint may have a sideline going between the lube by the tables and the mouthwash in the restroom. Hope was much amused.

Sun practice 3 1/2 hrs
Took it easy to save my back-
Lat sao
-punch on punch (position and pressure)
+jum vs. walk in
+tan vs. walk in
+bong vs. walk in
+tan counter to drop weight back hand off bong
+meat hooks (w/ drop weight back hand off bong from kwan as counter)
Poon sao
-4 positions
-attack off bong
-forward bong to cover attack over
-bong and step to counter shifting gum

Back seriously hurting, erectors are spasmed- my gluts, hams, and upper back are fine- low back and abs need work- time to get back to good mornings and some rotational stuff.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Sled drags +90x50m, x10
kb swings
+36, 50x4
+53, 30x3

Workout #2).
Tues practice, 1 1/2 hrs
Neck tie pummel
10x2 min rounds, + reps on some stuff
Free, for position
+ punches
+ elbows
+ headbutts and headbutt counters
+knees, kicks, and sweeps
Shuckover/bong sao/kup jarn vs. single neck tie
-to x-control
-to Russian 2 on 1

Andrew

[AndrewS]

Today,

Thurs practice 1 1/2hrs +
Roof vs. #1
Outside vs. #2
Inside vs. #3
Both sides, reps, suppressed hit before defensive hit
Free, both sides
From point
Passing #3 and 4
Passing #1 and 2, r hand only, then left hand only
CM vs. straight shots from point (passing, essentially)
Boxing, one man on pure defense, using above
Poon sao 4 positions
Free poon sao

Back feeling better. Still tweaky, but was up to rotational stuff tonight. Have been hitting the hot tub every moring to be able to make it through the day at work.

From Mr. Latosa's site

1. Certificates

To some people, this one piece of paper could possibly be one of your most important possession. It is proof of accomplishment, and evidence of the blood, sweat and tears it took to reach your objective. This certificate demonstrates what can be done with hard work and is a form of validation from your instructor. So, hang it up and be proud of the goals you met.

Just how important are certificates and/or the act of being “certified”. What actually constitutes being “certified”. The big question is, who and what gives the power and the credibility to the certifier. There is no central board of certified individuals who can approve and verify the certification of certificates or is this idea of being certified all “smoke and mirrors”? Making sure you obtain a certificate seem like a commercial standard. A "certificate" contains certain traits making it look official perhaps like a rubber stamp of something, a picture, fancy boarders, cool logos, and unreadable signatures.

Now, lets look at the some of the different ways these certification are used. First and foremost these certificate/certificates are used to decorate your personal wall of fame. It proves that you have the mastered a task and that someone watched you do the task. Secondly, you can use it to prove your status and linage in your specific organization. For instance, you were wearing a brown belt and now your wearing a black belt. The belt is usually symbol of the highest rank you achieved. Thirdly, the certificate is used to impress your family and friends. And lastly, if you in a commercial environment, the certificate demonstrates or proves, in some form of official manner, that you have the proficiency and the rank to teach.

Now getting all that out of the way, let look at the importance of the certificate from a layman point of view. When you show your certificate to someone outside of the martial arts arena, and you show them that the certificate was signed by Grandmaster XXXX, and that you are the highest ranking person ……….in the world, and this is the official stamp of the xxxxxx organization and the picture on the left means you are of the highest proficiency, do you really anyone gives a rats butt?

It usually ends up servicings someone else ego. "My teacher is certified by Blah blah, is yours?", then the surprise comes when that person who was arrogant enough to make such statement, can't produce the goods.

If you have a certificate, put it away and go out and earn the respect of other by who you are, what you do and how well you represent what you teach.

2. Somewhere I heard stated I always teach the basic foundation and the strong structure of the system instead of selling, opps....teaching the twirls and takeaways. I say, if you are looking for magic, then go to a magic store. If you are looking for bills, go to the bill collector....it was a joke..(bill collector).....
if you are looking to collect more techniques without the proper foundation then so be it. If they build cars that way, then who knows how safe they would be without tweaking the basic foundation from top to bottom and from bottom to top in relationship to advances. Why add a spoiler to the rear of the vehicle when they company cannot keep the frame falling apart at 45 miles an hour..it is called cosmetics. I really don't want collectors, I want people who want to learn and become a person instead of a sponge. If they want to learn, I will teach them.

I am done. And as far as I am concerned, I promoted myself to be the governing body of Certified incorportated. My certificates are red, the borders have eagles, turkeys, snakes or worms and tigers, there are stamps and weird words, it says a lot of meaningful words and means very little, and.....it has a certificate Number (by the way, everyone gets to be Number 1...for $75.00 extra)!!!! So, if you want a signature, it is going to cost at least $500.00 a letter ($150.00 extra for a stamp and initials), and we also sell the frames for an additional $300.00 made of bamboo..... After the signature, you will be proclaimed to be the one person at top. No matter how lacking of skills you are, or how bad your foundation is, and how much you don't know, you will have your certificate to brag about......yeaaaa hoooo.

Mr. Latosa so rocks. . .

Andrew

[AndrewS]

Sat,

Workout #1).

3 OH squats, 5 GMs
9 @ 75
2 @ 95
3 rounds on the dummy

Sled-drag w/ head harness +105, 50m, x7
KB swings
+36, 4x50
+53, 2x30
+72, 4x20

Workout #2).
Went down to my bro's seminar in Manhatten Beach on basics
3 hrs of poon sao and lat sao, helped teach

Sun,

Sunday practice, 2 1/2 hrs
Mechanics of WT hook, lifting punch, elbows, singles, doubles, and triples
focus mitts, 5x2min rounds
Lat sao program #1
-tan to sector and enter
-jum to sector and enter

Andrew

[AndrewS]

Tues,

kb swings
+36 2x50
+53 2x30
+72 2x20

Weds,
ME Upper
19" BB bench
1x3 @ 235
1x4 @225

DB floor press @81 4x8
BB row @ 215 4x6

alt db curls +35, 3x6
scap pushups 3x12

external rotations +25
3x8

kb swings +72 5x20
ab wheel 5x10
1min ri between rounds

Andrew

[AndrewS]

Thurs,

Practice, 2 1/2 hrs
lat sao
-entry with jut and tan
Pieces of sections 2-6

Sat,

3OH squats 5 GMs
75x6
95x3
115x3
Sled drag +135 x8

Sandbag- shoulder, squat x3, 25m walk, 10 rounds
Chin bunch of singles

Back feeling better, sat down and redesigned my training, looking at the next few months.

Andrew

[AndrewS]

Yesterday,

Sun practice, 3hrs- cut things short as someone dropped by needing me to decide if she needed stitches.

SNT
CK- went through this a bunch, as one of my guys is testing next seminar and needs to actually know the d*mn thing.
BT- ran through a couple of times
Focus mitts 5x2min
2nd section
-chicken wing defense
-straight armbar defense
3rd section
-projection
4th section
-entry
Lat sao
-heavy pressure, moving

Andrew

[AndrewS]

Yesterday,

ME lower
Trap bar DL @414
8x4, 3min ri

Called into the hospital to dialyze someone. This every other night call is painful.

Plan on doing a 3wk run of trap bar DLs for some mass and strength while my low back recovers.


Andrew

[AndrewS]

Yesterday,

Workout #1).
Pair
bulgarian squats, bb
5x5 @105
single leg DL, kb
5x5 w 36
90s ri

Workout #2).
Tues practice, 2hrs
Chum Kiu
BT
Slant thrust kick mechanics
Nuk sao (old EWTO 4th program)
Review SG1-4
Handling hooks from EBMAS lat sao
Spring bong vs. jut/fak from 5th section
Reviewing stuff for partner so he can test.
Did the above alongside KB swings
kb swings, 2x53lb kbs 10x10
Hadn't done 2 bell swings for ages, can feel much more need for upper and mid back strength to stabilize.

Andrew

[AndrewS]

Yesterday,

Pretty fried, just did a light extra workout

Sled drags w/ head harness, 50m, 115lbs, x5
Shovel lift + 25lbs, 6x2 (r, l)

Andrew

[AndrewS]

Sat,

ME bench
Conventional grip
225x5
235x2
235x1

Pair
DB floor press+81
3x9
BB row +225
3x6

Pair
Alt db curls+35, 3x6
scap pushups 3x15

External rotations +25, 3x8

BB bench rack lockout @285, 3x6sec

Sun,

Practice 3+ hrs
Focus mitts 5x2.5min, 1 min ri, straight punches, hooks and lifting punches, elbows, leg defenses
BTx5 during odd man's round
Nuk sao
-spent about an hour on this, working on hip action and rapid changes, timing, full body power on tok dar, breaking stance with tok, broke out the tan into an individual bit vs. push, trying to hit with tan, then added the back hand for tan dar
Poon sao
- reviewed basic drills.

Andrew

[AndrewS]

Mon,

Private lesson w/ sifu- 2hrs
Bunch of free work, and a good bit of his perspective on where he wants to take the art and how he sees it. His take on off-lining on someone, how to counter the off-line, going behind. Bunch of stuff on the mechanics of stepping, body feel with the turn.

Tues,
Private lesson w/ sifu -2hrs
Free work, pretty heavy for the 1st 1/2, then more footwork, and a series of sweep drills which should clean some leg stuff up pretty nice.

Practice- 45min
Reviewing footwork drills from this AM, too fried to go on, had to cut practice short and send people home. Mentally screwed.

Weds,
Private lesson w/ sifu 2hrs
More of the footwork stuff, some BT

Holding off on lifting, can't handle more stress right now. . .

Andrew

[AndrewS]

Thurs,

Workout #1).
Private Lesson w/ sifu, 2hrs
More footwork, drills to develop footwork

Workout #2).
Thurs night practice 2hrs
Forms
Sweep drills
Footwork off lat sao
Review for seminar

Fri,
Elliptical 20min

Sat,
Elliptical 20min

Sun,
Ditched seminar. Mind in no state to deal.

Mon,
Workout #1).
Elliptical 20min

Workout #2).
ME lower
trap bar DL
8x5 @411, 3min ri
Pair
BB Bulgarian squats
3x6 @ 105
KB Single leg Dl 3x6 @ 36
90s ri

Tues,
Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2hrs
Lat sao- 15min, off-lining
Tabata intervals w/ strikes, 8 rounds (4min)
Sparring- boxing 30min
CM vs. jabs
CM vs. jab cross
CM vs. jab cross, CM offlines, 2x through
CM vs. jab cross, CM offlines, counters
Chi sao
Poon sao 4 positionsx3min
KB swings 5x15 w/ 2 53lb kbs

Redesigned my teaching schedule last week, trying to balance needs of my own development and developing others. Have been neglecting my skills to develop my guys lately.

Andrew

[AndrewS]

Weds,

Elliptical 20min

Spent the rest of the day frantically getting a talk together.

Thurs,

Workout #1).
Elliptical 20min

Talk cancelled

Workout #2).
RE upper
DB bench 2x86lbs, max reps 1min ri
18, 6, 2

Pair 90s ri
DB pullover +66lbs
3x8
Renegade rows 2 53lb kbs
3x10

Pair
Alt db curls+36lbs
3x6
External rotations+25lbs
3x10

Sled drag+135, x20m, head harness, 10 rounds
Shovel lift+25lbs, 5x3

Workout #3).
Thurs practice 1hr 15min
Escrima
One person jams the other person with their body, then checks them back, jumps back, the other person follows to attack, as he attacks, the guy jumping back off-lines and attacks

One person initiates with hard forehand, other counters with same, initiator, changes levels, steps offline resquaring and comes in
3 rounds each side, last empty hand vs. stick w/ body check- done as a plyo for foot speed
Chi sao
4x 3min 15sec, all 4 positions
Wall 4x2min, heavy attacks

Vacation time in the morning. . .

Andrew

[AndrewS]

Back from NYC. Had fun working out with the NYC crew a couple of times, shared a trick or two (hi Xiu Mai- hope that's not too bad a butchering of your name). Came down with a brutal cold on Friday, still recovering. Got back on Sunday evening.

Monday,

Elliptical 25min
Heavy bag 7 rounds, alternating kicks and stick work
During rest intervals- bb bulgarian squats 7x5 w/ 95 lbs. Was gonna go for ten rounds but felt too rough to finish.

Andrew

[AndrewS]

Tues,

Tues night practice 2+hrs

Escrima
Box drill 3x 90sR90sL

Offlining as footspeed/plyo, 4x10 reps/side
Close direct, feeder tries to land the staff/target on your head, offline (2 rounds to outside, 2 rounds to inside) with roof and immediately resquare and strike. Second round feeder goes for a fast lateral strike into you to speed resquare- nice drill, absolute keeper.
Sparring 3x2min rounds
-hunt hand
-hand and head
-hand+ head + boxing

tabata intervals striking
lifting punches/rear knee/elbows/front knee, RL

Mount escapes while other guy strikes
Instruction + 4x2min rounds

Briefly went over in-pak, will cover in detail soon.
Skipped KB work, got a late start and still feeling kinda rough.

Andrew

[AndrewS]

Thurs,

Elliptical 25min
Sections/dummy/bag 10x 2min rounds

Still hacking up a lung when I pick up the pace.

Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 25min
Heavy bag 10x2min rounds, 1min ri
Alternated hands and feet. Worked off-lining with the rear hand to set up a lifting shot to the body, need to watch Rodney next weekend, think this is how he's getting some of his angles

Workout #2).
DE lower
Long warmup with some soft tissue stuff, x-band walks, bird-dogs
Box squat to 15" box
10x2 @ 225, 45 s ri
285x2
315x1
345x1
Felt great, back did ok
Speed DL
10x1 @ 315 1min ri
Worked on form all through this, narrowed up my grip and got my ass a little lower on the start. Weight flew up.

I'd forgotten how much I like DE work. Aside from keeping me in the groove for the big lifts, going fast is really satisfying.

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Chi sao 1 1/2hrs
Poon sao- 4 positions
Long bridge chi sao, very light pressure
Free, simple attacks
Intro to the pulling attack, how and why
-reps off each piece
Entry for 6th section, working on getting crispy, doing BT variant entry


Sun,

Sun practice 3hrs
Focus mitts 5x2.5min rounds, 1min ri
Lots of low kicks, hooks, low shots, tag the leg with the hand to trigger single leg defense by feeder. Straight shots, hook and lifting punches, elbows, last 3 rounds all mixed
Lat sao 45min
Quick rounds, a bit over a minute with each person feeding the other
Low kick defense, working on removing the leg and crashing back in immediately
+Spinning back kick/ spinning elbow/spinning backfist- setups off low round kicks
+uppercuts and tight hooks
Sparring 45 min
Light- 20-30%
One guy feeds, other works closing, dealing with attacks and combis off above
Chi sao 40min
Pulling attack
-defense
-tan basics
-kao basics
-why tan/lan/kao used at different times by different folks
Worked my punch/kao/palm entry from 7th section. Can see where I can spar this out of striking from underhook (dan chi) platform, inside control, should mess with this vs. inside control from person keeping guard trying to stop shots maybe? Hmm. Gotta play with chest and back mechanics on this some- vs. sifu's weird long open guard maybe?

Andrew

[AndrewS]

Monday,

Elliptical 25min

Back on service. Evening lifting scr*wed.

Tues,

Tues practice 2 1/2hrs
Sparring
Pure defense
-straights
-hooks
-everything
Jab sparring
Body sparring
Body sparring pure defense, on wall
Body sparring free, on wall
Body sparring free
Free
Kept it quick, 1 1/2min rounds, 45s rest
Worked getting off the line with a shot to set up a new angle a bunch
Striking- tabata intervals 20s/10sx8
Lat sao- both leads, 1min on a side
lead tan counter
rear tan counter
defending uppercuts and shovel hooks
defending uppercuts, hooks, and shovel hooks
Poon sao- 2positions
Trying to help partner connect defending lifting shots and hooks in boxing and in lat sao
Did double Kb swings in between lat sao and chi sao rounds
2x53lb kb, 10x20

Decent night's work.

Andrew

[AndrewS]

Weds,
Elliptical 25min
Thurs,
Chi sao 1hr
Poon sao 4 positions'
Jum mechanics
Worked the counter to the 6th entry some

Work killing me right now.

Andrew

[AndrewS]

Sat,

Workout #1).
Elliptical 25min

Workout #2).
Rodney King Seminar, day 1, 3hrs
Excellent luck, I wound up paired up with one of Rodney's coaches, a MT guy from NoCal, so I got some nice pointers.
Shadowboxing
Intro to CM stance/structure
Importance of
-back heel
-sit down into hips- always interesting to be reminded how much Rodney drives his hips forward as part of his engine
-square up
-hunch back stance
-shoulders up
Use CM when in trouble, not always shelled up. Hands on head is training exercise not a sine qua non.
CM vs
-jabs
-jab cross
-hooks
-shovel hooks and lifting punches- got coached to open out my stance a bit- which let me drop faster with my legs to pick up body shots
*note on shovel hooks- Rodney likes to fire these with the shoulder raised to cover the jaw
Counters from CM
-return fire 'diving board' style (come over the top) as the other person's hands go back. Fire with shoulder on temple to keep defensive line closed.
-time shots, duck under when you catch timing and fire up and in w/ push jab/cross, jumping in
-hard lead (essentially inpak) to disrupt stance intergrity and take open lines
CM MT
Set up kicks off hands
-rear leg- set up with jab cross, step to just outside other persons's back foot with cross (to be off rear straight punch counter) leave cross hanging out and come across with rear leg while turning the front foot/hip out. Sit down on the end of the kick and deadleg, but no turnover
-dirty trick variation- instead of going with a straight ankle, bend the foot and aim for low down on the calf to catch behind the calf with the arch made by the ankle
-lead leg- set up with jab, step forward and out with rear leg in process, drop in lead
-dirty trick variation- bend the foot and kick across the front of the leg with the heel, aiming for the kneecap. Good with shoes on. Illegal.
-duck under punches as for push jab/cross jump in, but come in with lead lifting elbow up the middle, follow with cutting elbow over top
-work your way in through punches and convert to lifting side elbow followed by downward cutting elbow
-always one hand up when elbowing
-whenever you elbow, you give the other person the idea to elbow, so be alert for return fire

Fun day.

Checked out a local MT/MMA gym last week- may have somewhere to go play.

Andrew

[AndrewS]

Sun,

Workout #1).
Rodney King day 2, 2hrs
Got snagged as partner by MT coach from NoCal again. Excellent! He rescued me from a very painful potential partner.
Shadowboxing warmup
Entering into the clinch
-CM 2, aggressive weaving coordinated with CM hands, R elbow to L knee, L elbow to R knee, work your way in, place an elbow on the other person's chest as marker of being in right place
-3 point cover as a spike lead hand on ear, rear hand above elbow looking out from under rear hand forearm- more of a self-defense thing
Clinch control- if on top, tie up hands, stick, look for control positions, if underneath, tricep control and push up (fook and tok/gum), when opening comes slide into control positions (overhook, underhook, neck tie, cross neck control and underhook). Control hands from tie up and look for shots to mess up boxers.
Surf during clinch looking for shots
Pull leg back before knee for more power.
Knee to leg and back from underhook to open for cross-neck/underhook (into guillotine option) to knees
Underhook- shrug shoulder up and pull in while pressuring to block overhook/****zer
Attribute based boxing
'Icepick and shield'- rear hand in CM, front hand down and forward, elbow in same spot as for CM, use lead shoulder and rear hand to handle shots
-slip to outside using lead shoulder as protection and fire either
- rising inverted hammerhand (fak) between guard- 'Windhshield wiper'
-inverted straight punch between guard- 'Achilles'
-hammer hand down on guard to open - Caveman- same as #1 shot I've been using

Workout #2).
Sun practice 3+ hrs
Ground
-long guard no hands pass prevention, multiple rounds
-special exercises- defend guard split, circles double leg
-closed guard- break down man in guard
- with and without strikes
-closed guard, escape to stand
Clinch
-no hands takedown defense
-Rear bearhug escapes
Lat sao
-elbows
lead circular
lead rising
Chi sao
pulling attack
pulling defense
huen kao to pulling attack
single huen to pulling attack
huen drills

Thinking about doing Rodney's instructor program. . .

Andrew

[AndrewS]

Yesterday,

Long mobility warm-up- bulgarian squats w/ bodyweight, x-band walks, soft tissue, bird dogs
Deadlift wk #1
3x5 @70%rm1 (350lbs) 3min ri
BB stepups to 19" box @95lbs
3x8 90s ri
Tried these with a pair of 61lb dbs- nearly broke a foot- 25lb plates kept slamming into my knees, getting behind me and pulling me back.
Goodmornings @225lbs
3x6 90s ri
Side bends @ 101lbs
3x8 90s ri

Andrew

[AndrewS]

Yesterday,

Tues night practice 2+ hrs
Escrima
Figure 8 drills, zoned and w/ contact
-cob cob
-high low
-6 count
Power hitting off offlining to each side (agility drill)
4x10 reps
Stalking
-counter stabs w/ offline and climbing strikes
Tabata intervals w/ stick strikes 8x 20s/10sr
Chi sao
4 positions very soft, 4min each
Free, very soft for positions
KB swing ladder 2x53lb kbs, up to 10 and back down again, rest while the other person does his reps

Andrew

[AndrewS]

Weds,

Elliptical 25min

Thurs,

Thurs practice 2 1/2 hrs
Main partner by- worked on sections
Section 5
- tore this apart, hands and legs, messing with timing a bunch on the jut from bong, got a very interesting understanding of the kup/gan transition off the end piece
Spent the last 1/2 hr drilling jum actions, tightening up junior partner

Andrew

[AndrewS]

Sat,

Workout #1).
DE lower
Box squat to 15" box
8x2@250 w/ 45s ri
Walking lunges w/ 2 53lb kb
5x6, 90s ri
Sn*tch grip deadlift from 7" blocks
3x3@403, 90s ri

Workout #2).
Working on chi sao w/ junior partner. He's at the point where he can handle simple attacks free ok, so I started adding kicks in, showed him double jut, gum, or lop to stop the kick, then added attacking up open lines up top to shut the kick down. Nice progression for introducing chi gherk. Went into free actions high and low, opened up a bit to show him some of my personal style. Brought in some takedowns. Kup jarn/gan/lau mechanic kept popping up- gotta play with that more as it seems a nice way to transition from high elbow to prying someone open for an underhook.

Andrew

[AndrewS]

Sun,

Practice 2 1/2 hrs
Focus mitts 5x3min rounds

Got interrupted in the middle by a call from the hospital. Left the guys to play. They worked some chi sao. I came back. Worked some jum mechanic drills- taking heavy pressure with jum for rounds, evolving heavy pressure with the palm, exploding out of jum using pressure to load up for shots on focus mitt. Did some work on the pulling attack.

Mon,
Elliptical 25min
Passed out when I got home from work.

Tues,

Cancelled practice, didn't get out of the hospital until 10pm

Weds,

nothing.

Really off my rhythm, trying to get back into a routine, but this every other night call thing combined with having my mother-in-law in residence is seriously messing up my life. 9 more days on inpatient, then I can pick up the pace a bit.

Andrew

[AndrewS]

Yesterday,

Workout #1).
DL 80%rm1
4x5 @ 403

Lost track of time and had to skip assist work. Figure I'll hit that tonight. Felt great to move some weight.

Workout #2).
Thurs practice 2hrs
Decided to do some knife stuff
Knife basics- why to train knife work, silliness of knife on knife, stuff from Logic of Steel
Knife defense
-free
-footwork and range to get to escape (don't go down stairs)
-back against the wall, avoiding the draw cut, use outside of arm
-t-shirt trick
-free
Knife on knife
-splitting time, cut, counter cut, counter counter cut
-free+ insert the rear hand
-free + hands and legs
Chi sao
-change underneath from high fook - how to set up, exploit
-how to take advantage of common bong sao mistakes
-change over top- staying square, changing control points (my secret intro to kwan)

First decent day's work in a while. Felt great.

Workout #3).
2nd week of mother in law staying with us.
Quality exercised- patience
Reps- unknown
Rest interval- variable
Will try not to do this to failure.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min, 8 tabata intervals

Workout #2).

Assist work
BB step up to 19" box w/ 105lbs
8x8 90 s ri
GM @ 225
3x8 w/ 90 s ri
Pair
Sled drag around waist, 50m, +180lbs x5
Side bends +111, 5x6

Andrew

[AndrewS]

Yesterday,

Training partner 1hr
Made it down to Redondo Beach to work on sections. Worked through some basic parts of 6th section. Should probably muck about with the spring bong a bit more. Playing with the entry and the kick counter- I think I need to mess with powering the low kick more to find the range better, think I'm losing space by being too gentle.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Paired two exercises, set the timer to go off every 4 minutes and did . . .
Chins 10x2
Pushups 10x10, concentrating on using the same mechanics as my bench
Sledge 5 rounds- about 3 minutes each
Figure 8 walks w/ 53lb kb 3 rounds

Workout #3).
Everyone was busy, but one of my guys was up for a late workout so we got some time in while smoking some wings on the grill and followed practice with beers and barbecue.

Started out working kicking- first time I've really taught someone to kick from scratch since a number of insights of the last few years.
Did many rounds of low rear straight kicks on the bag
-focus on being able to close quick after kick
-focused on opening front hip or stepping to an angle where the front hip is open for kicking up a new line
- isolated waist use and pulling action, sneaky angles to open hip, did some of this in the air to get line of force expression right and make sure the knee doesn't get hyper extended
-isolated the sitting action, support leg ankle action, and knee extension
-counter kicking off straight close vs. off-line rear thai kick using counter off-line as partner drill
-same on bag
7th section
-punch jut punch
-tok vs. low palm- makes more sense now, gotta feel for the palm coming in and use the forward drive to cause the uproot. Gotta play with this vs. pummel for underhook.

Good day.

Andrew

[AndrewS]

Yesterday,

DE lower
Box squat to 15"box @ 265
6x2, 45s ri

Walking lunges w/ 2 53lb kb
3x8 90s ri
These are some work. Remarkable what 16 steps feels like. . .

Sn*tch grip Dl off 7" blocks
4x3 @ 403, 3min ri

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 20min

Workout #2).
Tues practice 2 1/2hrs
Escrima
Single stick
vs. #1,#2 + counters, RL
vs. #2, #1 +counters RL
Staff vs. two handed heavy stick
#1, #2+ counters RL
Free rounds, lock and block, box, passing
WT
Stomp through single leg, 3x10 LR, figured out these mechanics better
Single leg defenses
-from underhook
-from underhook with leg hook
Messed with finishing the single a bit- blocking the back leg with foot or hand, leg cross
Countering double underhooks w/ outside trip
Chi sao
-7th section
-kao to palms
-tok counter

Need to work tok counter from pummelling, timing/force making more sense now.

Figured out a nice overlap between some CM entry stuff, single leg, and some Xin Yi- have to play with this more.

Andrew

[AndrewS]

Thurs,

Evening practice 2 1/2+ hrs
Focus mitts 5x2 min rounds
Very ballistic, lots of kick defense, singles, added some kicking in the last two rounds

CM shell- slip/duck level change, forward elbow spike and single leg
CM jab/cross/rear thai kick

Sweep counter drill

Pummelling
-outside trip defense
-tok vs. pummel for underhook


Andrew

[AndrewS]

Fri,

Elliptical 20min

Sat,

Workout #1).
Blaststrap pushups 15x5
Chins 15x2
Sled drag w/ head strap, 115lbs, 50m,x10
Sandbag clean and shoulder 2r2lx5
Various blast strap motions messing around
Chins feeling much smoother for all the GTG I'm doing with them
Blast straps feel great, definitely a keeper as equipment goes.

Workout #2).
Partner by 1 1/2 hrs
Poon sao 4 positions, 4min 15s each
Poon sao, moving, one person leads
Poon sao catch and release
5th section- spring bong vs. jut/fak
7th section-tok defense
-tie
-kao/shan
Pad work all through
-CK and BT on focus mitts

Andrew

[AndrewS]

Yesterday,

Sun practice, 2hrs
SNT
- ran through this a few times, correcting the guys
CK
-same
CK pad work
-pulled some apps from CK, worked the pads with them
CK again
Lat sao
-1st program
-offline vs. heavy pressure in
-counter offline when other man pressures in on offline
-pulling attack as offline switch from lat sao
Poon sao
-pulling attack, reps
-pulling attack counters

Doing prep work for Vegas. Ridiculously hot out, kept it mellow.

Andrew

[AndrewS]

Some stuff from EF

http://www.youtube.com/watch?v=PU4da8TsUTU

http://www.youtube.com/watch?v=AFWudQXBNls

http://www.youtube.com/watch?v=5jE2TbUGUqU

http://www.youtube.com/watch?v=zmHf6kCMWkc

http://www.youtube.com/watch?v=u82FXMzIJKs

http://www.youtube.com/watch?v=3pKMsdVzEmE

And a post of mine from later on in the thread

The following are just a few theories of what Escrima Concepts teach that include:

The Three Boxes - we merge these so the Weapons and Unarmed Applications unite to prepare for Body and Weapon Mechanic theories.

We also explain the Power of Curves; that incorporate many patterns including the Figure Eight which we have grouped into three main features.

Within the Figure Eight we analyse the X-factor to study Knife and Unarmed Practises and Opportunities.

We put them all together to analyse movement involving Weapon and Body Mechanics (with Muscle Memory) that Co-exist with all the above to examine Threats and Opportunities; we Learn to Feel the Fight and not look for one. Fighting can be Painful so don't Fight - Win!

We go on to explain movement such as the rules of Three and Five, Reaction-In-Motion, Controlling and Understanding Space, using Soft (not weak) and Aggressive Pressures. We want members to understand how Stress, Fear and the Environment change Reality and Training; being in Control to assist Self-defence means controlling our movements - then we can analyse other people's movements and intentions.

Then we apply our Three Points of Strategy with Re-action In Motion and Staggering Time, to examine how Concentrated Forward Energy works on a variety of targets (Body-Shocking, Spine Compressions, etc). When we know how, why and when to move then maybe we don't need to but if we cannot move then we may suffer the consequences, especially when Sharp Weapons are involved.

How cute, they're inventing unnecessary jargon! Fan, I have no idea how you get a Wing Chun influence out of that, I can't make **** out of it.

Tappin and the Danes are quite good, but the above is seems like wordy crap that doesn't communicate much and creates an aura of mystery, stuff Mr. Latosa isn't much about.

Teaching power and power evolution in escrima- some basic stuff.

1). Everything is full body. Except when you can't use your whole body. When that happens, you should try to learn to use your whole body to hit anyway (the 'So What' theory).

2). Basic power evolution is up to down (#1 and #2 out of a 5 strike system).

Initial teaching drill-
Whack a target with a stick as hard as you can.
Put your feet together and hit
- with just wrist
-with wrist and elbow
-above plus glenohumeral joint (think BamBam from the Flintstone's)
- add the scapulothoracic joint- come over the top with your shoulder like you're trying to strike with the point of the shoulder, pulling it back at the end (draw cut)
-add hip rotation
-add picking up one foot and 'falling', so stick lands before foot (similar to Buddha's Warrior Attendant Pound's Mortar)
-above going up on balls of feet switching side to side
-add offlining step

There are a bunch of more subtle power jacks that come after this, which is just an intro to how to land with some power using up to down (rising comes later).

From this base we work on transition between various weapons and empty hand to bring out various mechanics and improve power - single stick, double stick, double handed stick, staff, knife, empty hand- and work from a variety of situations to learn to draw power from inobvious sources (the '**** Happens' theory- as you can tell we favor a highly refined terminology, trying to sound as esoteric as possible)- sitting, kneeling, laying, being grabbed.

The thing that is most impressive about Mr. Latosa is his skill as a coach. While he has a general teaching plan, he's fantastic at looking at a room, figuring out what a good teaching progression to get a skill set across is over a few hours, then coming around and coaching each person in such a way that everyone gets some detail that will improve their fundamentals. Literally *every* time I train with him some tiny piece of how to move, get power, time someone, whatever, gets cleaned up.

Andrew

[AndrewS]

Mon,

Workout #1).
Elliptical 25min

Workout #2).
'ME' Lower wk#3
DL 65%rm1
2x3 @ 328
Step ups to 19" box @105
2x12 90s ri
GM @285
3x5 90s ri

Pair
Side bends @111, 3x8
Blast strap fat man chins 3x5

Workout #3).
Partner by 1hr 15min
Chi sao
4 positions, 4 1/2 min each
Life on the wall
5x2min rounds
Put a chest protector on him so I could work some power for my rounds
Gan dar vs. palm, reps
5th section jut counter vs. gan
Some illustrations of gan, how to use to crack a shell
Heavy pressure poon sao, jum with step back and drive forward
2x2min rounds, finisher

Andrew

[stricker]

Initial teaching drill-
Whack a target with a stick as hard as you can.
Put your feet together and hit
- with just wrist
-with wrist and elbow
-above plus glenohumeral joint (think BamBam from the Flintstone's)
- add the scapulothoracic joint- come over the top with your shoulder like you're trying to strike with the point of the shoulder, pulling it back at the end (draw cut)
-add hip rotation
-add picking up one foot and 'falling', so stick lands before foot (similar to Buddha's Warrior Attendant Pound's Mortar)
-above going up on balls of feet switching side to side
-add offlining step


excellent, next time someone says dempsey to me i'll be like naw man its buddah pounds the mortar!

great reading as always andrew, what you prepping for in vegas?

[AndrewS]

Hey Jon,

Vegas is the EBMAS summer camp. I'm finally gonna do my 2nd TG. As little regard as I have for rank, I refuse to test without putting an edge on and feeling good about my skills.

Andrew

[AndrewS]

Tues,

Workout #1).
Elliptical, 25min

Workout#2).
30min
Battle Punches- 5r5lx12
Staff hits on pell or zoned- 10r10lx12

Workout #3).
Tues practice, 2+hrs
Sparring- MMA gloves and headgear
CM
vs. straights
vs. hooks and body shots
vs. all
free- hmm, junior needed to stop three times from body shots. Either MMA gloves are much rougher to the body, or I'm getting better at working the body.
Breaking a shell
-man/jab to lan opening for vertical punch or dropping body shot
- same to lan/jut + hook or overhand
-same to lan/bong/kwai jarn variant to open for rear shot
-lan/bong/kwai thing to gan to open with punch, gan/lau conversion to underhook
-pak and jut to make holes from close in

Lat sao
-4th prog, hooks and lifting punches
-5th prog vs. bong/jut gherk vs. lead knee

Double KB swings w/ 2x53lb kb 5x10

Good day's work.

Andrew

[stricker]

Hey Jon,

Vegas is the EBMAS summer camp. I'm finally gonna do my 2nd TG. As little regard as I have for rank, I refuse to test without putting an edge on and feeling good about my skills.

Andrewcool. its good having measurable goals etc (have you read 'Flow'?) im sure you'll be sharp for it...

[AndrewS]

Weds,

Workout #1).
Elliptical 30min

Workout #2).
Partner by 45min
4 positions, 5min each
huen chi sao
free

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice 2 1/2+hrs
Escrima
Box drill 2min RL
Figure 8 hitting, 2min each
-cob cob
-sinawali
-six count
Power hitting (10 on a side)
-point
-with step
-sitting on wall
-kneeling
-laying
-point
Two handed hits w/ heavy weapon- 50 each lead
Clinch rounds 2min
-pummel for underhooks
-integrate tok to make opening
-single leg pick from underhook (and defend) x2
Kept catching guillotines, so I had to show guillotine defenses- basics, EB and DG versions
-free
Lat sao
-outside knee defense, reps
-free rounds each lead
Dan chi
-on balance beam
-low bong
-kao
-off beam, preemptive fak off low bong pressure
-fak dan chi

Came up with two sweet ideas for exercises
1). Hip belt nose to wall squats for hip mobility (basically iron crotch sans tying your c*ck in a knot)
2). Hise breathing shrug calf raises- hoping to solve two personal problems at once- the presence of a neck and the fact that my legs seem to get narrower the further down they go. Must solve these deformities. . .

Andrew

[AndrewS]

Yesterday,

Bag or dummy 2min rounds
1 chinup
10 MB passes

10 rounds

Andrew

[AndrewS]

Yesterday,

Chinups 15x2
Blaststrap pushups 15x6
Sled drag w/ head strap+ 125lbs, 50m, x10
Sandbag clean shoulder and squat 2r2lx5
Hise shrug and toe lift +225 5x10

Andrew

[AndrewS]

Yesterday,

Sunday practice 3 1/2 hrs
Focus mitts
5x2min rounds
Leg defenses and avoiding single leg pick getting better on everyone. Power coming up nicely, too.
Escrima
Box drill, continuous
Free single attacks and counter
Monkey in the middle- one person in the middle, outside guy attacks, middle person counters, turns, other feeder attacks as they turn
Stab defense on the wall- trying to bring out lateral motion
-w/ stick
-empty hand
-w/ stick
Roof and rear hand shot on focus mitt vs. #1
WT
Lat sao
-free, multiple rounds
-pulling attack from lat sao
- double pull, switch pull, sinker off the pull
Dan chi on balance beam
-low bong
-kao cycle
Off beam
-fak/bong cycle

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Workout #1).
Elliptical 25min
Heavy bag/dummy/pell 10x2min rounds
Chins 10x1
Blast strap pushup variants 10x3

Workout #2).
Tues practice 2 1/2hrs
Escrima
Tuning the box
Left and right, 10 on a side
vs. #1
vs. #2
vs. #3
vs. #4
Low defense
Low defense vs. staff (plyo to high attack)
Stab defense vs. staff w/ climbing hits
WT
Kick through vs single 3x10 both sides
BT level change vs. guillotine 3x10 both sides
-found a cool detail on this, chin in and far side hand control, near side arm slams down with level change to block hip, arm going down activates shoulder to stress grip, weight drop helps with grip break, then swing through, per routine
Will mess with this off knees and in guard.
Free rounds 2x2min- neck clinch, pummelling, chi sao, strikes, and holds. Went light, welcome to the game.


Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min, tabata intervals during this x8

Workout #2).
ME lower
DL 85%rm1
2x5 @ 428
Lost a big chunk of thumb on the first set, so I used straps on the second.
Step up to 19" box @ 125
3x5, 90s ri
GM
3x6 @295, 90 s ri

Workout #3).
Extra practice 1 1/2hrs
poon sao 4 positions, 6min each
Catch and release 4x2min
Chi gherk, outside counter to low kick
Chi gherk, inside counter to low kick
kao dan chi
Spring bong counter to jut/fak
Heavy pressure poon sao to jum w/ steps 3x2min alt w/
huen chi sao 3x2min

Andrew

[AndrewS]

Yesterday,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice, main partner dropped by, 3hrs
7th section
-worked the kao/palm section- gotta think about this like the dummy- upper back and hips on the kao, to forearm wedge control on palms
-worked tok
BT Chi sao
-kwai entry
-kup counter to kwai entry
-lan counter to kup
Played with the double pull a bit- very interesting footwork and balance requirements, this looks useful
After main partner took off, launched into thurs class
5th prog lat sao, elbow and knee stuff 10x2min rounds, did a minute on each leg staying up with a caught leg- gotta play this as focus mitt work or w/ thai belly pad
Sled dragging between rounds
20m forward 20m back
45x1
55x1
65x1
75x1
85x1
90x1
115x1
135x1- worked up to this with straps around ankles, then switched to around waist
180x1
225x1
270x1
270+partner (about 440) x1

Andrew

[AndrewS]

Yesterday,

Bag/dummy/pell 10x2min rounds
Battle punches 10x6r6l

Today,
Workout #1).
Main partner 1 1/2hrs
Biu Tze Chi sao
Running through 1st section, many reps. Working with mechanics. Weird. Finding more space inside myself lately.

Workout #2).
Move up sun practice, one guy couldn't make it tommorrow, 3hrs
Escrima 1hr
Power hitting, both sides
Point
Walking
On wall
Point
Kneeling
Point
Laying
Point
Many reps. Power much improved by end. H*ll of a gut workout.
WT
Man out on dummy
4 positions 3min each
Pulling attack
-pickup
-enter
-counter, done soft for position
-counter, done crispy
-kwan counter to in-pak
-jut/chuen off kwan
-jut/chuen walking cycle

Andrew

[AndrewS]

Sun,

Sun practice- 2hrs
Kept it mellow, kinda fried after yesterday.
Chi sao
- pulling attack
-counter
-walking jut/chuen cycle
-intro to inpak
-kwan, how, why
-kwan in backfist/jab change (lat sao)
-old 3rd program (inpak/kwan loop)
Elbows and counters

Andrew

[AndrewS]

Mon,
rest

Tues,
Workout#1).
Elliptical 25min

chins 10x3
chins 5x2
blast-strap pushups 15x6
sled-drag w/ head strap, 20m front, 20m backwards, +135lbsx10
Pell/Bag/Dummy 8x3-4min, light, working coordination. Played with some staff stuff on the pell, messed with hip action on 5th section chi gherk as CM slip to rear thai kick.

Workout #2).
Tues practice 1hr 45min
Escrima
Passing drills- 5x1.5min each, during rest intervals for below, worked inserting hits, using knife as portion, showed some simple hubbud stuff, explained from the perspective of knife use
Plyos and agility hitting drills10R10Lx3
Low defense to roof vs staff (sn*tch drop to thruster)
Roof w/ straight step to outside offline- focused on ab use to drive turn
Roof w/ straight step to inside offline
Box jump off 14" box to forehand hit- very nice, total keeper
Spent some time explaining plyos in program design

Impressive increment in hitting power all around.

Andrew

[AndrewS]

Yesterday,

DE lower
Box squat to 15" box, 225+chains
10x2, 45s ri

BB step up to 19" box, 135
3x5 90s ri

GM, 315
2x5 90s ri

Speed DL, 298
8x1 1min ri

Andrew

[AndrewS]

Yesterday,

Thurs practice, 2 1/2hrs

Reps or 2min rounds, depending

Punch over man/wu
Tan from man vs. punch
Jum from man vs. punch
Free, solve with man
Free, solve with wu
Kicks from poon sao, one person kicking, the other tries to land a hand attack without stepping during kick 6 rounds
Pulling attack with kick
Double pull to lan+ side kick (messed with rear thai kick variant)
Yup/lop counter to lan/side kick
Pulling attack
Kao to low palms
Kao/shan counter to dai tok
Moving jut/chuen

Interspersed with. . .
Kb swings with 2 53lb bells 20x10
Sled drag, upper body, 50m+135lbsx15

Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 25min

Workout #2).
Extra practice 1hr
4 positions, 7min each
Pulling attack entry
Jut/chuen
lan/kick counter to double pull

Workout #3).
New player by, tech from Germany, 1 1/2hrs
Free chi sao
Worked him into a clinch, compare methods, bunch of kicking games, some closing
Counter to 3rd section entry- early
3rd section entry- gum to fak
Showed him some KB, sled, and other conditioning stuff

Andrew

[AndrewS]

Sun,

Sun practice 3hrs

Lat sao
reviewed programs 1-5 in detail

interspersed with
Power hitting (single or pair of punches)
MB pass
- from C2 w/ step
-from lead with step
-from C2 no step
-from lead no step
MB catch to punch (plyo)
-from c2 w/ step, 2x
Box jump to hit, 2x

Andrew

[AndrewS]

Mon,

Elliptical 25min

Tues,

Workout #1).
Elliptical 25min

Workout #2).
Deadlift
253x5
303x3
353x2
403x1
458x1
493x1 felt fast, easy lift
523xX
523xX
508xX
453x2
Caught my problem when I backed off for the double- I was raising my *ss before initiating the lift, rather than getting down into the bar. Strength felt good on the 493, I think I need more time working at 90%+. I see the use of working up to heavy 1-3 reps on DE day on occasion. Frustrating even so, may try to pull heavy again next week.

Workout #3).
Tues practice 2hrs
Escrima
Defend high low, counter
Defend #3,#4, counter
Box drill
Box drill to counters
Double stick power hitting combis
WT
Side shoulder strikes
Shoulder strike counter to arm control
Shoulder strike out of pummelling as emergency response to arm drag
Shoulder strikes from salto
Forward shoulder strikes on pad, holder with pressure, moving from head pressure to shoulder shot
Rear shoulder strike, using the hip as place holder, fake load up for throw

Andrew

[AndrewS]

Weds,

Partner getting ready for his 6th Sg in Vegas came by for some polishing, 1 1/2+ hrs

Worked through chi sao for 6
Pulling attack
-single arm, pickup
-single arm to tan
-single arm to kao
-vs. switch to sinker
Kwan vs inpak
Kwan counter vs. inpak counter
Dan chi
SG1-5

During this hit a set every 5 minutes for a total of
Chinups 15x3
Blast strap pushups 15x7

Andrew

[AndrewS]

Back from Vegas. Had a great time catching up with people and working out. Had mild heatstroke the first morning- Hot Rox + >100degree heat is not a good combination. Started working BT chi sao stuff- interesting, this will take a while to assimilate. Excellent work with Mr. Latosa- some very useful pointers, especially some of his ideas on cutting off the ring and how to train to do it with much tighter footwork. Also nice stuff on tightening up footwork in general- kinda the graduate course on some stuff Rodney was teaching. My guys did very nicely, and got their promotions to 5 and 6 in WT and 2 and 3 in Escrima. Very happy for them, the work they've put in has paid off and both are even more excited to train for having compared their standard to some other people.

Time to start working on my 3rd Tg material.

Yesterday,

Tues practice, 1 1/2hrs
Staff vs staff, both leads
vs. forehand
vs. backhand
vs. stabs
vs. mixed
Motion for motion (slow spar) several rounds
WT
Jum and footwork switch + sprawl vs single, rounds of reps
- single from underhook
- single from plum
-jab, level change w/ cross, single- next time need to do this from mirror leads, shooting a single from matched leads is stupid.

Andrew

[AndrewS]

Yesterday,

Extra practice, one of my guys felt like running down from the Valley as he's gonna miss Sunday- 2 1/2 hrs
Step and straight punch on focus mitts
-step and mitt moves mid step
-step and mitt moves back and off midstep as legs change through (passing step and accomodate)
-further range, mitt moves mid second step (passing step, accomodate middle second step)
Chasing pad w/ continuous punches, feeder steps quick to bring out fast footwork changes- get changes into punch for power
Lat sao
-punch on punch, w/ switches up and back driveway, linear
-punch on punch, one guy steps with heavy punch, the other angles back, first man accomodates
Caught leg position
-reps, push to each side, then pull
-rounds, feeder gently going for off-balance
Finished with a brief show and tell on leg locks from the person training w/ JJM, starting to get some leg lock stuff from him

Andrew

[AndrewS]

Very busy on inpatient service and spent Friday and Saturday cooking for my father-in-law's 60th birthday party. Hope and I put together dinner for 30 in about 2days- buttermilk brined smoked chicken, 7hr barbecued prime rib rubbed with roast garlic and mustard, carrot cake, asparagus-leek-fontina-gruyere-roquefort bread pudding, and a bunch of sides. Not a diet weekend. . .

Last Thurs,
Practice 2hrs
Focus mitts 5x2min rounds
Can't remember the rest of the practice.

Sun,
2hrs- crispy from lack of sleep
One person by having a rough time with some personal stuff. Decided to mix it up and break in my new Jessup power bar- a beautiful thing for less than $200. Thick with deep knurling and nice spinning collars.
Push-press
Worked up to 3 singles at 205, couldn't move any more weight on multiple attempts(PR228), called it RM1 for the day and backed off to a double at 185. Partner hit a bunch of triples around 115-125 at the edge of good technique.
Spent the rest of practice alternating rounds of turning power hits with reps of various pieces of 7th section.

Saw some footage of me doing chi sao in Vegas. Using lots of nice up and down, but need to work more rotation and lateral changes into my body use as well as simultaneous hand and foot action. Time to get my legs sharp.

Andrew

[AndrewS]

Yesterday,

Workout #1).
Main partner by 1 1/2 hrs
Biu Tze chi sao, sections 1 and 2.
Really messed with section 1, doing cycles and entries, playing with pieces. Interesting mechanics on the head motion and biu vs. kup jarn. 2nd section needs some attention.

Workout #2).
Tues practice 1 1/2 hrs
Escrima/sparring, 2min rounds
Stalking drillx2
Cutting off ring- various methods working up to very light contact, trying to make holes with footwork and level changes x6
CM pure defense x2
Free boxing very light x3
Tabata intervalsx8 using closing steps with angle changes, passing step
Lat sao
-tan, bong, and jum vs. full body step through with rear hand, angle and crash off the changex6 total

Andrew

[AndrewS]

Yest,

Extra practice, partner who wanted to train suddenly recalled a social engagement, so just me and one junior partner, 2 1/2hrs
Still fried from work and various pieces of insanity so kept it technical
Poon sao, 4 positions, 9min each
Catch and release, closing from non-contact 6x2min
Pulling attack, free, variations against light resisitance 4x2min
Pulling attack, details, working setup and footwork angles, much detail
Spring bong vs jut/fak, many reps, cleaning up
In pak, detailed intro- tan pressure to load for punch, weight shift to create jum, built a little drill to teach this, nice new thing. Thinking about it last night, I can probably show this similar to how I teach the pulling attack now (vs. closing step rather than so passive).

Champing at the bit to lift, but am exhausted and busy.

Andrew

[AndrewS]

Yest,

Workout #1).
Elliptical 25min

Workout #2).
Thurs practice 2hrs
Focus mitts 5x2min, feeder throwing lots of kicks, leg picks
Escrima
Counter #1 and 2, feed #1 and #2- continuous, both sides
Counter #3 and #4, feed #3 and #4- continuous, both sides
Figure 8
-cob cob
-six count
WT
Kick through single leg, 3x10rl

Knee getting tweaky level changing for singles so decided to call it a night as arm was bleeding a bunch again.


Andrew

[AndrewS]

Fri,

Workout #1).
Elliptical 25min

Workout #2). 30min
Dummy
Wallbag single punches
Walbag double punches

Rehung the wallbag, figured I'd go back to working it after a long time without and see if I get anything out of it.

Sun,

Workout #1).
Elliptical 25min

Workout #2).
Sun practice 3 1/2 hrs
Focus mitts 5x2min rounds- odd number of people so this took 45+min
Escrima
Plyo sequence- 3x through, 10 reps on a side