Recovery/Training BLOG

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
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Okay, here’s a possible weight training routine I’ll be using once I get healthy enough to throw the iron around.

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[Monday/Thursday]
Upper Body
Clean & Press - 2x8
DB Flye - 2x8
DB Cuban Rotation - 3x12
[Superset, 2/each]
DB Side-Lying External Rotation - 12
DB Side-Lying Rear Deltoid Raise- 12
[/Superset]

Lower Body
DB Hamstrings Curl - 2x8
Internal Oblique Raise w/Cable (or I.O. machine)- 2x8
Fire Hydrant - 2x8
DB Quad Extension - 2x8
DB Calf Raises - 2x8

[Monday/Wednesday/Friday]
Corework
Crunches - 20/10/10
Sit n’ Tuck - 10/5/7
Oblique Crunch - 10/5/7 per side
Superman - 10/5/5

There’s not exactly a whole lot of benchin’ going on; it’s just not good for my shoulders; I’ve a muscular imbalance from years of anterior work and almost no posterior training. Heck, I can’t even hit more than 15 pushups without the sumbiches achin’. And my bench max was around 245-260, don’t feel like diggin’ my journal out to check, but it was uncomfortable to workout with more than 150ish. But anyway, enough griping.

No squats/lunges. Being flatfooted, the outside of my legs is much more developed than the inside. I need to pull them friggin’ patella’s back to where they need to be. And my hammies need quite a bit of development.

Also, I refuse to lift more than twice a week. I noticed that when I trained in that fashion, my gains, whether I was in for hypertrophy or strength, were constant. Plus, I’m not gonna have a whole lotta time.

Anyway, comments/suggestions welcome.

I’m not back into training yet, but when I am, this is gonna be my training blog, complete with weekly pictures (!) of my transformation back to and beyond my previous fitness level.
That being said, pray that my recovery continues to the point where training becomes viable again.

2

Technical Work

Sets on Study days = Naihanchi, Sanchin, or Sunsu

Day One:
Warmup: Sanchin, Sanchin in reverse
*General Set work; Basics, Empty Hand sets, Kobujutsu [Tokumine
no Bo, Bo/Bo Kumite (both sides), Chizi kun Bo)

Key Points: More for retention than training. Focus on working broken rhythm.

(Monday=Weights after set work)

Day Two:
Warmup: Set studied, dynamic stretches (light), static stretches
*Single set (kata) work; either Naihanchi, Sanchin, or Sunsu.
*Reverse set; left=right, etc
*Stationary work; one stance, upper body techs/movement
*Stancework; walk through the set, stances/kicks only. upper
body retains guard
Key Points: Work on broken rhythm, don’t be
predictable/mechanical
[Class Night: 2 45min Kids class; teach. 1hr+ Adult Class; work

Day Three:
Warmup: 5 3min Rounds, Skipping Rope (going to be relearning how to do this, so don’t worry so much about the time)

Corework
Crunches - 10
Sit n’ Tuck - 5
Oblique Crunch - 5/side
Superman - 5

Bagwork
Upper Body Basics; various application [footwork, et al]

Cooldown
Sunsu, Sunsu in reverse

Key Points: Don’t worry about rounds, just focus on *****uchi, footwork, broken rhythm in application of techs

Day Four:

Warmup: Set studied, dynamic stretches (light), static stretches
*Single set (kata) work; either Naihanchi, Sanchin, or Sunsu.
*Reverse set; left=right, etc
*Stationary work; one stance, upper body techs/movement
*Stancework; walk through the set, stances/kicks only. upper
body retains guard
Key Points: Work on broken rhythm, don’t be
predictable/mechanical
[Class Night: 2 45min Kids class; teach. 1hr+ Adult Class; work]

(Thursday = Weights [sans abwork] in the morning, Set practice in afternoon, class at night)

Day Five:

Warmup: Set studied, dynamic stretches (light), static stretches
*Single set (kata) work; either Naihanchi, Sanchin, or Sunsu.
*Reverse set; left=right, etc
*Stationary work; one stance, upper body techs/movement
*Stancework; walk through the set, stances/kicks only. upper
body retains guard
Key Points: Work on broken rhythm, don’t be
predictable/mechanical

Corework
Crunches - 10
Sit n’ Tuck - 7
Oblique Crunch - 7/side
Superman - 5

Day Six:
Kata/Application Class from 9am-10am.

After Class:
Bagwork: Upper Body Basics, Applications/Techs from Sunsu & Naihanchi.

Key Points: Don’t worry about speed, endurance training; that will come later. Focus on *****uchi, proper footwork.

Day Seven:
Xing Yi Nei Gong
Dynamic and Static stretching
Active rest

Schedule will be flexible enough to drop/move days to prevent overtraining. No more “it’s gotta be done or I’m lazy sh!t,” training is gonna be smarter, not harder.

After having read Zen Shaolin Karate, I will be incorporating detailed study of Sanchin kata into my training.

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Morning Training

Every Morning:
Xing Yi Nei Gong, exercises 4, 7, 8, 10, 11
Static stretching
Sanchin, w/o heavy muscle tension. Focus on waking up and warming the body.

Sunday Training:
All Xing Yi Nei Gong exercises, once in the morning, once in the afternoon.

4

Hows the Xing Yi matching with Sanchin,do you find it compatible?

How about adding
Iron Cross and Bent Press
Core
Saxons Side Press and Full Contact Twist,V ups(reall ones, not scrappers) instead of oblique and sit and tuck

I know you said no Squats but how about an Overhead squat (very light weight) with a small fitt ball under your butt.

See what you think.

5

Thanks for the suggestions; I’ll keep those in mind.

I’ve yet to actually implement any of the regimens I’ve prescribed myself; I’m just planning ahead at this point.

I’d practiced the Nei Gong along with Sanchin before my injury; I found no problems working the two together. However, I was not doing the typical Sanchin, it was more of a relaxed, light set as opposed to the hard tension usually associated with it.

As for the squats, it’s not the weight, the position of such, or the type of support I have; it’s the position of my kneecaps in relation to the rest of the leg. They’re off to the side due to a rather large discrepency between the quadricep’s development and that of the VMOs. In my physical therapy exercises, I do squat with bodyweight. My legs are slightly wider than normal, and my feet are turned out a good bit. But, aside from my karate (which has thus far proved beneficial for my knees), only isolation-type movements are used to build those jokers back up.

Funny story; my knees were fine for a while. Had to stop doing the PT, as that irritated the joints. So, started doing weights on them again. Eventually, the knees decided they didn’t like this, so they rebelled once more. Then, took my BB test, became injured, and now I am in this state. So, suffice it to say, my training will revolve around the reclaimation and eventual maintenance of my joint health. As beneficial as squats may be to my body, and bench press to my chest, I wish to be able to throw snapping kicks and vertical punches when I am 80 (which, for my family, is just that side of middle age). I will miss being an athlete of the same level I was, but even with the limitations of two types of exercises being barred me, I can still reclaim and maintain a not-too-shabby level of fitness.

[edit]Oh, as for the abwork, I’ll need to stick to that plan for a little bit. Since my injury was a chest/abdomen one, I want to be extra careful in my training in that area.[/edit]

I shall get back to where I was, and then I will go past it. But first, I have to get to the point where all that starting starts. God will provide, but I gotta be patient for now, despite the fact that I am dreaming nightly of Clean & Press, and training clients at the gym.

Now, let’s see if I can get some sleep.

6

Sounds a heavy slog,good value ,stay motivated.
I still say consider V ups.
So tension is not an emphasis with the Sanchin you practise?Sounds a good mix.

7

heavy? Yeah, I guess. That’s one of my lighter workouts, comparing it to what I was up to a year and a half ago. But, I guess it’s better to train smarter than harder.

My Sanchin will have full-body tension . . . just not that hard, pop your eyes out your head kinda thing. Light tension, though. And the breathing will be deep and soft, nothing forced.

Thanks for the good words. Peace.

8

Strong and Healthy Shoulders!!!

I’m sooo going to incorporate this into my recovery workout, and probably into most of my workouts after that. I used these to help my shoulders a long time ago (not from this page, but the same techniques) and they are the bomb. If anyone is like me, and has spent years building up the anterior whilst ignoring the posterior, then you can appreciate the problems which arise.

God bless Health. Dang, I’m still chomping at the bit to go to the gym and do some iron throwing and some karate.

9

Warmup Week Ends Today

Well, I’ve done a pretty dang decent karate training regimen 'bout every day since Sunday. I’m convinced my chest is ready for the real deal in regards to training. All I’ve to do now is get back the strength in my chest, and I’m golden. Please ignore the routines I posted earlier. That was me brain storming. This is what’s going on for the next two weeks.

I’ll be lifting twice weekly, Mon and Thurs. Here’s my schedule:

{Done on 7:12.04}
[b]Upper Body
DB Cuban Rotation: 2x12 @ 10, 15lbs
DB Bench Press: 2x8 @ 25, 25lbs
DB Reverse Flye: 2x8 @ 15, 10lbs
DB Lateral Raise: 2x8 @ 10, 10lbs
DB Forearm Work (3 Random Exercises, 2x8) 15, 20lbs

Lower Body
Waiter’s Bow: 2x8 @ 25, 35lbs
Glute/Ham Raise: 2x8 @ BW, BW [drop]
DB Calf Raises: 2x8 @ 70, 90lbs (DB in each hand)
DB Tibialis Anterior Curl: 2x8 @ 25, 25lbs [drop]

Core
Crunches: 2x25
Oblique Crunches: 2x25/each
Roman Chair: 2x8 @ BW, 25lbs
[/b]

I’m starting out light, nothing really ballistic, overly taxing. Wanna take care of getting my joints balanced. I’ll edit in my results with this workout on Monday.

Wish I could cut out some of the stuff here, but I can’t do Squats (prbably ever again), and I’m not comfortable with Deads, Cleans, Overhead Walks, or Chinups yet. Gonna try to plug some in on next half of cycle.

Yay! I got to throw the iron today! Overall, I was happy with my performance. After next week, including DLs and replacing DB Reverse Flye with Cable Reverse Flye.

I’m alive again. It’s good :slight_smile:

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Pics from Week 1

Please note that on all my pics, my right side of my stomach, chest has a “marbled” style bruise. That’s from the ripped muscles. Don’t pick at that. It’ll never heal :wink:

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Re: Warmup Week Ends Today

Originally posted by Vash
… I’m not comfortable with Deads, Cleans, Overhead Walks, or Chinups yet.
What does “not comfortable” mean? 'Cause I’m thinking now might be a good time to get comfortable considering you’re coming back from injury. I.e. it’ll give you a good opportunity to work light weights while recovering and build technique. Of course, this is based on the premise that “not comfortable” doesn’t mean “will cause further injury”.

Good luck with the recovery.

15

Right now, the muscle is still relatively weak, creating a strength/development imbalance even in the left and right sagittal planes of the rectus abdominus.

I’m going to work the aforementioned lifts in on my second 2-week cycle, with pretty low weight (compared to my old numbers). Right now, I wanna get a really basic cycle going, just to get my out-of-shape @$$ into the idea of training again.

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Week 2 pics

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week two continued

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week 2 continued

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19

week 2 concluded

all I did this week:

stretching
karate
balanced diet

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[b]Thursday 7-15-04

DB Bench: 2x8 @ 25s, 20s
DB Romanian Deadlift: 2x8 @ 40s, 35s
DB Reverse Flye: 2x12 @ 10s, 10s
1-Arm Scarecrow: 2x12 @ 10, 10
Side Lying DB External Rotation: 2x12 @ 5, 5
Side Lying DB Rear Deltoid Raise: 2x12 @ 5, 5
DB Shrugs: 2x8 @ 35s, 40s
DB Alternating Biceps Curl: 2x8 @ 20s, 20s
DB Triceps French Press: 2x8 @ 30
Forearms: 2x8(x3) 15, 20
Side Lying Plate Adduction: 2x30 @ 5
Swiss Ball Roll: 2x12
Lying Straight Leg Raise: 2x30
DB Calf Raise: 2x8 @ 35s, 40s

Time: 5:35am - 6:45am; 70min

Warmup: 3 Staff Forms, Kusanku, Chinto, light general stretching
Cooldown: Sanchin, Naihanchi, Sunsu, Hakutsuru, light general stretching[/b]

I enjoyed it.

Trying to work some physical therapy-type techniques into my weight training to correct a muscular imbalance. Still do the PT every day (except day after lifts), as it uses only 2.5lbs per leg

Low back still not used to posture, starting to misbehave because of karate; need to look into using martial arts shoe with one heal support for classes. Will talk to instructor tonight, see if that’s kosher.