Training hard

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
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Friday-

arms/sholders superset-

behind the neck military presses 4 sets

clean and press/upright rows 3 sets

lateral raise machine/straight bar curls 3 sets

close grip bench/ preacher curls 3 sets (after last set of preacher did partial reps to failure)

100 crunches

20 mins. treadmill

2 rounds speed bag one before weights one after 1- 10 mins. , 2- 15 mins.

tiger trainings, iron palm, forearm and elbow conditioning and short power training

diet-

meal 1- protien shake w/ 1/4 c. oatmeal
meal 2- protein bar
meal 3- grilled chix sandwhich, baked beans
meal 4- hamburger, green beans, potato

62

Saturday-
easy day forms w/ 10 lbs weights ankles and wrists. slow, low, and good form.

My dad decided today, at fifty years old, he wanted to start learning kung fu. It’s a little different, a son teaching his father. But oh well, I’m glad that he’s getting into training. I started teaching him our basic stationary form (all hand techniques). I don’t think I’m going to worry to much about stance training. I’m just going to teach him some basic kung fu forms, some chi kung, and eventually yangs tai chi.

63

Sunday-
25 mins. elliptical
forms

I took it a little easy today too. My body needed some time to recoop. I’m gonna hit it hard tomorrow.

64

monday-

forms (10 forms 10X each)

kicks- straight thrust (150 X each leg), round house shin( 150X ea.), side kick (25 ea.), back kick (25Xea.), straight thrust heavy bag (50Xea.), shin kick( round house) (50Xea.), knees (50xea.)

shadow box 5 mins.

heavy bag- 100 jabs, 100 straight right, 100 hooks, 100 shovel hooks, box 5x 3 rounds, 1 mins. punch out (fast from chambered at belt), 1 mins. punch out (fast from hands up)

speed bag 10 mins.

jog/ sprint- 2 min warm up jog, 1 min jog proceeded by 1 mins. sprint for a total of 20 mins., followed by 2 mins. cool down

later…

burpee combo

tiger training, iron palm

diet-

meal 1- protein shake w/ 1/4 c oatmeal
meal 2- pinto beans, ground beef, and salad.
meal 3- protein shake
meal 4- chix breast, 1 can no salt added green beans
meal 5- protein shake

65

how the hell do you have the time to do all of that each day?

do you have a job/college etc

craig

66

Franco,
Are you coming out to pittsburgh for the submission tournament this weekend?

67

[QUOTE=monkeyfoot;715159]how the hell do you have the time to do all of that each day?

do you have a job/college etc

craig[/QUOTE]

Yeah, I have a job and I go to college. It’s all about time management. Like I said in an earlier post, I consider the martial arts a lifestyle not just a hobbie. I break up my training throughout the day. Usually, I either do my kung fu training in the morning or in the evening before bed, depending on the day. I hit the gym everyday and my classes are located at the same gym where I weight train etc. I don’t go out and I don’t really drink. Basically, my life is comprised of school, work, martial arts, and more importantly my wife.

Scott,
No, I can’t make it out there. If all goes well I’ll be competing in a toughman contest out here in January. Good luck man.

68

thursday-

back/traps/bis

back-
hammer strength pull downs- 4sets- 90x15, 180x10, 230x8,270x6>180x6>90x15 (last set drop set)
hammer strength rows- 4 sets-180x10,230x8, 270x6, 270x5>230x5>180x5(last set drop set)
close grip pull downs- 4 sets- 150x12, 170x10,200x8, 220x6>200x5>170x5>150x10(last set drop set)

traps-
upright rows (cable)/diamond bar shrugs superset- 4sets 120x15/135x15, 140x12/185x12, 160x10/225x10,180x6/245x6 (last set dropset)

biceps-
barbell curls- 4sets- 80x12, 100x10, 120x8, 140x6
dumbell preacher curls- 4 sets- 30x12, 35x10, 40x8, 50x6>40x5>35x5>30x5>25x5 (last set drop set)
alternating dumbell curls- 1 set (descending set)- 50x8 (lbs.), 45x6, 40x6, 35x6, 30x6, 25x6, 20x12

cardio-
treadmill- 10min jog, 10 sprint intervals, 10 min jog

earlier in the day…
tiger and iron palm training

diet-
meal1- 1/4 c oatmeal, 5 egg whites
meal2- protein shake
meal3- protein shake, banana
meal4- boiled cabbage, 1/2 lb turkey burger (plain), 1/2c pasta
meal5- protein shake, 1tbs. natural peanut butter

69

friday-

shadow box- 1x4min
bob and weave drills (w and w/o rope) 1x4 mins each
heavy bag 3x 4min rounds
speed bag 10 mins.

cardio-
25 mins elliptical fast pace
25 mins exercise bike

burpee combos- 6x 1 mins rounds (45 sec rest)

plyometrics (front to back, side to side, box jump) 1min rounds each movement performed 2 times (1 min rest)

duck walks/ bear crawls - 6 laps (lap= down and back across training area)

shoot/reverse bear crawl- same as above

run in place sprawl - 3mins

mountain climbers - 2 mins (failure)

earlier…
tiger and iron palm trainings

diet-
meal1- 1/4c oatmeal, 5 eggwhites
meal2- protein shake
meal3- turkey breast sandwhich plain
meal4- met-rx protein bar( choc chip cookie dough, these are the bomb-diggity)
meal5- 3c. boiled cabbage, 1/2 lbs. turkey burger (plain)

I’ve been training pretty hard and feeling good. This crappy weather here sucks. It’s cold and rainy. I’d really like to get outside. I think I’m gonna buy a poncho or a rain coat and get out there this weekend. After I go trick or treating, of course. I’m going as a six year old dressed up as a 28 year old training bum.:wink:

70

saturday-

run 3.5 miles (outside. rain mixed w/ snow it was awesome)

gym-

bench (checked out my max today) 25xbar, 20x145, 1x225, 1x275, 1x295, 1x315
(my max went down quite a bit since I lost weight used to be 425)

light upperbody circuit- 2x- dips, pec dec, upright rows, double front raise cables(hits shoulders and upper chest), shrugs, lateral raises, dumbell curls.

neck machine- front, back, both sides

forearms- reverse curls, standing dumbell forearm curls front/back, side/side, different movements w/ bar and weights attached to one end

50 crunches

earlier…
tiger and iron palm

diet-
cheat day

meal1- two eggs (whole), dry rye toast, potatoes, 1/2lbs. chop steak
meal2- protein shake
meal3- 1 small pc. pizza
meal4- two small cheeseburgers, fries, pumpkin pie blizzard, washed it all down w/ an ice cold mountain dew (dairy queen)

I felt pretty good today. lots of energy.

71

sunday-

10 mile bike ride (lots of hills), sprints up hill 5x (appx. 100 yds. about 65% incline at least this hill is an ***kicker! As I was riding along I saw it and I decided that I owed it to myself to run up this bad boy.)

tigers and iron palm

monday-
rest

tiger and iron palm (I do whatever training that I’m cycling no matter what)

meal1- 1/4 c. oatmeal, 3 eggwhites
meal2- protein shake
meal3- turkey breast sandwich (whole wheat, 4oz. turkey), 5 carrot sticks
meal4- protein shake
meal5- 1/2c pinto beans, 2c boiled cabbage, chix breast

72

I’ve been really busy lately and I haven’t had much time to post. I’m still training hard and taking care of business, as usual. I’m going to be hosting an Iron Vest seminar in the near future. If anyone is interested please contact me via PM.

73

I haven’t posted to this in a while. I’m still traning hard ( seven days a week) and I started teaching classes again (three days a week). Getting ready to cycle iron vest training into my schedule again (the small body). 100 days of hard training while abstaining from sex, alcohol, nicotine, sugar, salt, and acidic foods.

74

I really haven’t had much time to keep up on my log lately. It’s the end of the semester and I’m busy w/ school and work. I start teaching again tomorrow (CMA). I also cycled into my next training today. I’ll be doing the Iron Vest training (Iron Jacket, Small Body) along w/ iron palm (as I always do). I’m still doing the same training split mon, wed, fri, (and sometime sat and/or sun) run 2-4 miles, and tues, thurs, & sat weight training (tues- chest, shoulders and tris/ thurs- back, biceps and traps/ sat- legs). My wife and I are expecting our baby in the beginning of may so I’m going to fast from february to may. (I usually start on Jan. 1 and I go for 100 days). When I say fasting what I mean is I abstain from caffeine, nicotine, sugar, salt, alcohol, (including anything processesd or that contains ingredients I can barely pronounce), acidic foods (ie. tomatoes, and citrus) and sex/ sexual release. This may sound strange to not eat citrus (they are a good source of vitamin C etc. but so are other non-acidic foods) and tomatoes contain all-important lycopene (so does watermelon and I can eat that). The reason behind staying away from acidic foods is to put your body in a more alkaline state. Some (Chinese and Western medical practicioners) believe that when the body is more alkaline you are less likely to suffer from sickness and disease. The opposite is true if your body is in a more acidic state. The reason for abstaining from sex is because some believe that when you have release you expel chi and by retaining this you also heal faster. Either way, the only thing that I can say for sure is that I feel great about two weeks into fasting and from there on out. During the first two weeks I sometimes experience headaches and sometimes I feel slightly sick. This is because of all of the toxins that have built up in my body over the year.

75

Tuesday-

Run 2 miles 5:30 a.m. (15degrees outside today. strapped on my boots and did it anyway)

KungFu class- taught basics

Chest/ shoulders/ tris

Ironvest and Iron Palm

76

Short Cut To Cardio Fitness???

[QUOTE=Wood Dragon;712386]Hypoxic pyramid: By limiting your breathing, you imitate training at high altitudes. So, while swimming, you ration the number of breaths you take, via a certain # of strokes per breath.
[/quote]

Hi Stew,
We had a token ( Kata , Form) we did in Southern Shaolin called Far Ken
The intent was to build up to the point where you could do the entire form without taking a breath.
Another student explained to me that is was a Old Style shortcut to a minimal degre of aerobic fitness.

Depending on your level of expertise the form took between 1-3 minutes to complete.

Whats your opinion…do you think it works? Anyone ever heard of it before?

JD

Stew Smith: Former Navy SEAL Officer. Designed the Physical Training regimen for BUD/S and the Naval Academy. Any book or program by him is worth it’s weight in platinum. Especially MAXIMUM FITNESS.

http://www.stewsmith.com/[/QUOTE]

77

JDK,
If your still out there. I have heard of this and I actually do the Far Kuen token myself. I also do this from time to time while hitting the heavy bag. When I’ve finished my San Shou/ Boxing routine I’ll do what I call “punching out.” First, I expel all the air out of my lungs then I’ll hit the bag 100x (just using basic punches from a horse stance). Second, I’ll breath in and and hold it, then I perform another 100 reps. Lastly, I hit the bag as many times as I can to finish utilizing normal breathing. I see that you’re from Ohio, so I’m figuring that we probably come from the same root system. But anyway, I also do this with the big body training (expelling all the air out of my lungs, then performing a movement). I believe that doing this type of training is not only useful from a cardio/ aerobic standpoint, but it also teaches you to perform when out of breath (ie. if you happen to get the wind knocked out of you). Also, and this may or may not sound strange, it triggers the the same chemicals in your brain that come into play when your drowning. You know how when you dive a little too deep into the water and you didn’t take as deep a breath as you should have and your frantically trying to swim fast to the top? Your body is experiencing this internally, but by incorporating this into training you’re teaching yourself to not only remain calm when out of breath. Also, by inhaling deeply before performing a movement, your expanding your lung capacity (over time). Oh well, that’s my two cents.

I’m still training hard. My training schedule has changed a little do to a job change. It is as follows:

*Mon thru Sun- Iron Vest and Iron Palm (4:30 a.m.)
Arm Grab Program (in the evening)

  • Sat, Sun and Mon - run 3-5 miles

  • Tues and Thurs- Traditional Kung FU (teaching and training)

  • Sat- San Shou/ MMA

  • Tues, Thurs, and Sun- weight training (I changed to a superset program for the time being utilizing weight and bodyweight movements. Tues- Chest and Back, Thurs- Shoulders, Traps and arms, Sun- Legs)

It all seems to be working good so far. I’ve dropped about twenty lbs. and I feel great. Dietwise, I cut out all refined sugar, salt, caffeine and anything that contains these items. Basically, if it’s processed and packaged I don’t eat it (for the most part). I even cut out protein shakes too, but I’m still getting plenty of protein. A day in my diet looks sort os like this:

  1. 1/2 c oatmeal, 3 egg whites 1 whole egg
  2. 1 banana, 1/4 c almonds
  3. 1c baby carrots (raw), sandwhich sugarfree salt- free bread- organic bread w/ 8oz. chix breast and lettuce.
  4. 1 apple, 1/4 c cashews
  5. 1/2c brown rice, 1c broccoli, fish (usually salmon, tuna or tilapia)
  6. 1c. green beans, 8oz chix breast (sometimes I skip this meal depending on the time)

I only drink tea (herbal) or water and I eat my last meal 2-3 hrs. before bedtime.

78

Far Kuen

Hey franco1688 ,
thanks for the reply. Good to hear from someone who has actually practiced the token…and knows the physiological reasons of how and why it works.

In all honesty…I have forgotten most of the form, so I do what I remember.
( I no longer train at that School) But even the 20 percent I remember is helpful

I am only one month back into serious training…so I have a long way to go.

It is interesting and encouraging however that it has come back to me so quickly
AND the results of a mere one month of Stance Training , Arm Grabs, other tokens I remember, weight training, Heavy Bag training and speed work, Boxing and one Staff Form I partially remember…has increased my power and stamina in such a short amount of time.

I have lost 11 Pounds..feel MUCH better, drink herbal Tea and water …and also I
have incorporated a tone and stretch program taught to me another teacher…and that has helped immensly.

My original Style didnt really incorporate any stretching, and I have very tight hamstrings and lower body in general…so I desperately needed daily stretching.

I am eating better..but not as good as you!:wink:

I KNOW so much information…but head knowledge isnt enough.
Without me putting into pratice the teachings I have learned over the last 20 years..the knowledge is useles.:frowning:

Also, I lack a practice partner for grappling, which I feel is essential in todays society, as many have learned through the UFC and attend schools that now incorporate Grappling and Jujitsu into their training Todays thugs and criminals are NOT from our fathers generation…it is a bIt of a different world out there in actual combat.
But what am I telling YOU for…you know the scoope from experience!!!:smiley:

I wish you good health and good training.

JDK

79

I’m actually teaching in the area. Tues and Thurs. are traditional Kung Fu and on Saturdays I have a class that incorporates kung fu (san shou), boxing, some wrestling and various techniques a stand up fighter may use to defend against a grappler. Just send me an IM if you’re interested.

80

Update-
I haven’t had much time lately to keep posting my daily training schedule. I’m still doing the Iron Jacket Training (Small Body) and I’ve lost twenty pounds so far. Not bad for only being about 5 weeks into the program. Last week was rough though, I had pneumaonia all week, but I still kept up with the training and the diet (although I did find someone teach my class for me). Due to my crazy schedule and the fact that I have a baby on the way my routine has changed a bit and I had to cut some stuff out for the time being. My new schedule is as such:

Monday- Run (2-4 miles), Bodyweight routine (compound movements)

Tuesday- Kung Fu class, Weights (Chest, Shoulders, Tris)

Wed- Bodyweight routine, elliptical, bike, speed bag

Thurs- Kung Fu Class, Weights (Back, Bis, Traps)

Fri- Same as wed

Sat- Kung Fu/ San Shou 1 1/2- 2hrs, Run

Sun- Weights (Legs), Run

Everyday- 5:30 a.m. Iron Jacket, Iron Palm, and Meditation