Back at it in the 'Peg

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
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9 Oct 2008
BJJ No Gi
No sparring for San Da on these days anymore. I’m going to start trying to get some pad rounds Friday afternoons so I have at least 3 days a week of just striking practice. As it stands I’m rolling 5-6 days a week…but that’s comp prep.

Today we did a bit of a nice warmup and then into rolling.
Had some good long matches…tapped to some weird stuff. Tapped a guy to a weirdly positioned armbar.
Made up a new Steve Maxwell inspired rolling exercise. I’ve been watching and really admiring Andre Galvao’s exercise routine and going to keep trying it out.

10 Oct 2008
BJJ No Gi again.

Warmed up good and proper with some mobility and rolling around doing weird movement stuff…really enjoying the rolling flowing stuff.
Then worked side control escapes for awhile and onto sparring.
Almost got a couple of things on the blue belt…felt like a good roll. Then got steamrolled by a huge 210 guy who has next to no gas but is strong, very strong, and will not give up top position. I had his back for awhile but couldn’t do anything with it. Fun but frustrating.

Kettlebell coming up shortly…

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10 Oct 2008 cont.

Kettlebell 300 Challenge…followed the vid and kept up till the end with the crush pushups. A pretty good workout. I’m going to start, after the tournament, having a once a week 300 day…will rotate the bodyweight one and this one. I’m going to keep Friday as a heavy day with the heavier kettlebells, the sandbag, and some weighted bodyweight stuff.

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11 Oct 2008

San Da
Small group.

Did a bunch of wacky agility exercises…fun stuff to break up the usual monotony…the guys seemed to like it. Then we did a circuit of sprawls, shoots, and some exercise I’ve invented called Rolling Daves. Then we worked on some striking off of a deep controlling underhook.
Then pads focusing on specific countering and defending drills…basically integrating everything.
Did 3 3min rounds of the heavybag afterwards.

Good day, felt tired, but good fun. Now a couple days off for turkey…then a couple of light days…then two days of active recovery and mobility, then cut weight, then fight. I’m at about 177 in the morning so 170 shouldn’t be a problem.

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15 Oct 2008

Had some sick days in there but wasn’t planning on doing much.

Got engaged.:cool:

Rolled today with 3 people: 2 blue belts and one very strong almost blue belt with 35+ pounds on me. Managed to pass everyone’s guards and get some ok position. Tapped to the big guy but I know exactly what I did wrong.
That was all I needed to mentally prepare myself for the comp this Saturday. Now it’s just clean eating (minus the ribs I had for supper), yoga, rest, sweating out a good 8 pounds on Friday, and then fighting…maybe some studying in there as well.

As well, I just communicated with Sifu Josh Schafer, the Red Mantis, and am going to start training with him again. It’s been waaaaaay too long!:eek:

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[QUOTE=WinterPalm;889289]15 Oct 2008

Got engaged.:cool:

[/QUOTE]

Congrats. And kudos on the training updates. I truly enjoy them. Can’t wait to hear about the BJJ comp.

All the best,
Kenton

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[QUOTE=couch;889668]Congrats. And kudos on the training updates. I truly enjoy them. Can’t wait to hear about the BJJ comp.

All the best,
Kenton[/QUOTE]

Thanks man, appreciate it. I think my log is different because it’s just training and nothing specific like a weight training log.
That said,

I did not win either of my matches this morning. The first bout I decided, I have no idea why, to try a flying armbar which I’ve never even done in sparring, it didn’t work!:smiley: Then we scrambled, he got knee on belly which gave me time to adjust, I threw him off, then he was in my guard and I actively tried for a minute or so to choke him out, then he got out and I was in his guard and he went for an omoplata and a choke off that, both of which my yoga inspired flexibility pulled me out of, I got side control, tried my ****edest for an eziekel choke but made the mistake of going knee on belly (which is a position I don’t particularly care for) and he reversed me into my guard but then time was up and I was down on points. I think I also had him in a pretty tight gullitione at one point but the ezekiel was so **** close!

2nd bout: dude shot for a double leg, I easily sprawled as this is a strong area for me, then decided to go for a gullitione but that wasn’t very good and he got out. Then he passed me guard straight into half, I reversed him and ended up in a triangle position and fought from there. He held on and it got worse and worse and soon I was turning purple and the ref is yelling at me to let him know if I’m ok but I kept fighting it until I just said **** it, and tapped.

However, my conditioning, strength, and explosiveness were not an issue whatsoever and it is just more time on the mat and more technique refinement.
A good fun time and some good things learned.

27

Missed a few days of posting so here’s the update.

20 Oct 2008
BJJ
A nice relaxed class of just rolling lightly and experimenting. Got some time in with the coach and worked some new stuff. Coach gave me another strip for the white belt for my first fight on Saturday…says I did a lot of good things and am starting to move like I should be. Made me happy despite losing.
Worked some really good flow drills at the end…hoping to do this a lot in the months ahead.

Kettlebell.
I’m going to work a bit more on the strength and let sparring, rolling, and pad work be my cardio for the next while.

Warmed up with 2 rounds of Bas Rutten boxing workout. A bit of mobility stuff.
Then TGU with 55X3, 75X2X2. Also did several sets of 3 for windmills with the 55er. Might try these with the 75er soon.

Did four rounds of
55 Press X1 (Did one set of 2. The left arm is getting stronger and I should be able to do larger sets soon enough)
Bent Row 75X3, then immediately do 4 more reps with the 55. This is a great exercise.
Single leg squat 20 pounds X 3 reps per leg. Still trying to get the balance back on these as I used to do a lot of these!

Then did a super set of 100pd sandbag squats and weighted pullups.
Pullups 2 with 40pds…probably should have used the 20pder…oh well!
Sandbag on the shoulder squats, 5 per side.
Did this 2 or 3 times.
Ended with 3 sets of 10 75pd swings and 10 bottoms up kettlebell pushups.

21 Oct 2008
Took the day off and spent it with my girl.

22 Oct 2008
BJJ
Lots of rolling, worked on some chokes and just general positioning with the coach giving me openings and letting me capitalize. I like his style of teaching.

San Da
Warmed up with lots of skipping and pummeling, shadow boxing.
Then we worked some plyometrics tossing medicine balls at the wall.
Then slipping and countering jabs and crosses.
Then some boxing only sparring.
Then some sparring where one guy can punch and kick and the other guy can only punch and tries to neutralize and counter off the kicks.
Pretty much did that for quite awhile. Relaxed and fun.

Then myself and one other guy jumped into the Muay Thai class as there’s a new coach and wanted to try the class out:
A lot of pushups and situps and some really good lactic acid inducing lower body work.
Did some rounds of the heavybag and the coach held the pads for me and it was awesome. I really look forward to having this area of my game improved on by the attention of a great striking coach.

It was a 3.5 hr soak fest and felt great!

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23 Oct 2008
Nothing. Was going to go down for some boxing/kickboxing but I was very tired. The night before destroyed my system…no particularily sore place but everything was tired.

24 Oct 2008
BJJ
Worked late and only got in one quick roll as the class was finishing. Rolled with the big guy who gasses quick. Got him after the instructor as a way of pushing him…he quits when he gets tired. He got some positions, I defended all of his stuff and constantly kept him in guard and even worked the top for some submissions for some time. I’m really starting to appreciate the technicality of this stuff. Guy eventually gassed when I countered a sloppy armbar and then he quick. It was still fun. Coach even said some good things about me regaining guard and using my hip movement and legs to keep him locked down.

Then I did a striking workout.
Skipping and tons of agility stuff
Then we each did 5X3min rounds on the focus pads.

29

Haven’t updated this sucked in awhile. I’ve been training but friggin busy with school.
I’ve been training 4 days per week. BJJ Mon, Wed, and Fri…San Da Wed and Sat with the occasional Friday pad session and doing strength work Mon and Fri night. Our gym just hired a new Muay Thai coach so I’ll be training with her Wed night for some torture!

I’ve started doing some EDT training for strength, here’s what I’m doing:

Monday
Clean and Jerk w/75pd Kettlebell 15min PR Zone:
This past Monday, I guess the 3rd of Nov, I got 33 per arm or 66 total.
Snatch 'n Squat w/55pd Kettlebell 10min PR Zone: 30 per arm and also 1 per arm with the 75er…can’t quite snatch it comfortably yet…don’t want to bugger me shoulder. So 62 reps.

Friday (Today)
Military Press and Bent Row 15min PR Zone:
MP w/55er: 15 reps per arm or 30 total. BR w/75er: 30 per arm or 60 total.
Single Leg Squat and Swing 10min PR Zone:
SLS: 24 reps per leg or 48 total. Swing w/75er: 40 per arm or 80 total.

First time for all of these and I expect to be bettering these times each workout up to some point or another…I suppose a goal would be helpful!:smiley:

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10 Nov 2008
Warmed up with 75pd TGUs.
Clean and Jerk w/75pd Kettlebell 15min PR Zone: 37 per arm or 74 total. 6 reps PR or 3rep PR per arm.
Decided to scrap the Snatch and Squat as it just doesn’t tax the legs enough. Decided on 110pd sandbag squats. Basically what I do is shoulder it, do a specific amount of reps, put it down, shoulder to the other side and do the same amount of reps.

Sandbag Squat w/110pd Sandbag 10min PR Zone: 36 reps total or 18 per side.

For a finisher I recently made a mace bell. Basically just took an 8pd sledge hammer and put some olympic plates down the shaft until it weighted 25.5 pds.
Did about 35 swings each direction…monstrous. I am still sore 2 days later but I can feel this will greatly increase my strength at odd angles and it really blasts the forearms and the wrists.
Good stuff!

11 Nov 2008
Got in some good hard wrestling for takedown and then some San Da sparring. Managed to shoot a double leg on a guy I’ve always been afraid to…usually expect to get kicked in the face but I managed to pull it off. Noticed some things that need to be tightened up and am going to make drills for those tonight.

31

Return to Form

18th August 2009
Haven’t been updating this sucker in some time.
Still training hard.
Won gold at the Tiger Balm International San Shou competition. Put in some serious time to pull that off. Had three matches. Conditioning held up…but was a bit tentative: really wanted to work being relaxed and not blowing my wad but everyone said I was way too relaxed. I’ll need a healthy balance for the next time I fight…somewhere in between my first and second year.
Going to fight amateur MMA in November…was supposed to be Sept but I’ve been working crazy with roofing and painting and don’t have enough time or energy to get in competition shape…that said, I’m still training six days a week.:cool:

Schedule:
BJJ Mon and Wed in Gi and Friday no-gi.
San Da: Tues, Thurs, and Saturday sparring and bag work.

Been working a lot of technique since I got back from competing in March. Not too much strength and conditioning stuff…though I’m not in terrible shape, just not where I was. However, all the physical work I’m doing has made my back and grip stronger so that’s a plus!

Right now I’m just preparing for a grappling tourney in Oct and then the MMA in November.

Today weighed 181.1 upon waking up. 12 pounds over so not that big a deal…been eating too much crap and drinking too much beer for my own liking. What can you do? At least I’ve got a decent tan going.

Yesterday I worked out so here’s the workout:
Bag workout
Warmed up with 33sec intervals of various skipping, footwork, and agility exercises: speed and movement are something I’m stressing right now over power or anything else.
Did 4 rounds of boxing on the Thai bag working on straight punching, then power punching, then mixing it up. Really working my movement and fakes, then moving away after hitting.
Did 2 rounds of punch and kick combos.

Then BJJ class: worked guard passes and sweeps from guard: neither of which I’m good at! Basically I can throw from standing and land in a scarf hold position and work from there…that’s about it. Need to get better dealing with people in my guard as I’m too reliant on half-guard.
Sparred for maybe 7 rounds 4min rounds. Pretty tired. Need to spend a lot more time on the mat but I was sick last week so that probably explains something: plus I’m comparing myself to purple and blue belt guys whom make up the majority of who I role with.

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18 August 2009
San Da

Warmed up with skipping and calesthetics…nothing too serious.

Went into drilling some counter attacks and ways to punish stand still type of guys.
Did a random kick drill ala NYSanDa.

Then 3 4min rounds on the pads. Felt pretty good today…lots of movement and constantly countering when the pad man throws anything my way.
Then did 2min alternating for ten min of thai clinch spar and kneeing the heavybag…will be definitely be doing more or this.
Ended with 5min of abs.

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19 August 2009
BJJ
Played a good game of soccer for the warmup. Then worked endless reps of armbars, triangles, and omoplatas from guard. Then a flow drill using all three.
Then sparring.
Caught a judo guy in an arm triangle.
Managed to pass the guard of a very strong blue belt…my guard passing is getting better! Despite him tapping me many a time, this made my day.
Got a compliment from the purple teaching the class that my pressure from the top was very good and it seemed I weighed a lot more.
Good practice.

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awesome news about tiger balm international. :slight_smile:

gotta love the Thai-Clinch-Sparring Next-Day-Whiplash®

35

Thanks Pork Chop!

Training is going well. Just worked 90 hours in 7 days roofing three stories up in extreme Canadian summer heat.
Still managing to take breaks to go to the gym so not all is lost.
Will return to updating manana.

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27 Oct 2009

Worked out solo today: After each round did either 20situps, pushups, squat jumps or 10 bodyweight rows. Did that 3 times

Skipping 2X3min
Shadowboxing 2X3min
Stretch.

Bagwork 3min rounds
Combo#1: Jab, right round kick, left leg check, right thrust kick
Combo#2: Jab-Cross, Left round kick, right leg check, teep
Side and Spin kick
Double end bag

4min rounds 30/30 sec intervals of each
Box/kick
Punchout/push kicks
Double end/Skip knees
Kickboxing

Finisher:
16pd sledge into tire/1-2sprawl
16pd sledge into tire/hop into tire, out of tire, sprawl

The finisher was brutal.
Good workout. Just getting back into it. Was supposed to fight Nov6 in Calgary but nothing materialized. Then, after I took a break from training they said they had a guy who was 4-1…I was out of shape and declined…plus I’m thinking I want to debut maybe not against someone with that much experience. But right now I’m training to hopefully fight on their next show and if I have to fight this guy, then so be it.

37

Yes congrats on your win Dave!

Where in the peg is the san shou gym?
Who runs it?

I’m out of touch with my inner peg these days. lol

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28 Oct 2009
San Da
Warmed up with jogging and pummeling, then some footwork stuff.
Right into pads. Alternate for four rounds of pads and then heavybag.
Then worked a series of counters and takedown throws.
Ended up jumping into the muay Thai class for four rounds of sparring. Got a chance to work some stuff on some new faces. The sidekick they do not see coming…:smiley:

DJ,
Thanks.
I train out of the Northern Combat Fitness Academy.
I run the San Da program for them.

39

29 Oct 2009
Snuck in a little workout at about 9PM

1 Rd skipping
2 Rds shadow boxing
1Rd 1-2 combo on bag
1Rd boxing on bag
1Rd kicking on bag
2Rds kickboxing on bag

Finisher
10 16pd sledge swings per side, 5 Maxercists (Basically a Hindu pushup with a pullup at the end)
Did this 3 times and ended with 20 swings per side.
Stretched for half an hour.

40

30 Oct 2009
Sparring

Did one round of no-gi with a guy for about 25min. Got a RNC…then got triangle/armbarred.

Then did 3x4min rounds of San Da sparring with a guy I’ve been coaching. He’s getting better and should be good to compete come March at the Tiger Balms.

Did another 2 rounds with different BJJ guys…both about 20-25min long.

Then did 4 rounds of 4min doing just takedowns with the guy I did the San Da sparring with.

Good night. Didn’t get any boxing in but the grappling which I haven’t done a lot of this week was nice.