polariswushu.net Blog

cardio workout- 3/3/10

- warm up running set
- yogic stretching set

-15 min. circuit 1 min each drill:
1. suicide drill- 123 touch floor
2. switch kicks/thai kicks
3. wide football stance-front,rt. left. sideways, back, set, blast sprint.
4. stance jacks- horse stance alternate touching floor left and right.
5. 2 lunges then sprints
6. hooks, double unders. hooks
7. power jacks- horse stance jumping jack
8. Level 2′s- 8 push ups, mt. climbers, jump ups.
9. frog jumps
10. thai knees.
11. standing mt. climbers
12. ski downs
13. scissor runs
14. burpies
15. push up jacks

cool down stretch series

Cardio Power and Resistance- insanity

standard warm-up 3x no stop
-rest/water
-stretching set

3x 2min. rest between/water
-power jumps
-belt kicks
-hit the floor
-V push ups

1 min. tricept dips
one leg tricepts dips
tricept ball push ups- 1 min.

3 x 2min.-rest between rounds
-hurdle jumps
-globe jumps
-moving push ups
-floor sprints

finish- 1 min.
8 hops 8 push ups

end with stretch set

Plyometric and cardio circuit- Insanity

ok next time i am watching the next training DVD first before starting to exercise.

warm-up- 3:30 rounds. 3x going faster each round
-jog in place
-jump jack
-heismans
-123 heismans
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide drill – 3 step touch floor lunge
-power squats- down to horse stance back up to standing
-standing mountain climbers
-ski down- hop left and right

water rest fr 30 sec after each set

switch feet 1 min.
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-basket ball drill- pick up ball and jump shot
-Level 1: stand- 4 push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-punches, cross jacks, uppercuts, palm strikes.
water rest 30 sec.

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

Insanity Workout

Ok I saw the info commercial so many times I decided I wanted to take the Insanity workout challenge. I got the package in the mail and think this is going to be great. I really like the Diet and nutrition section.

Basically you calculate your height, weight and age using a formula to determine how much calories you should eat in a day. subtract 500. then divide by 5.

example: if you should need 2000 calories per day you divide it by 5 so that you eat 5- 400 calorie meals per day.

I havent even started on the intensity of the workouts. all body exercises with no equipment using max interval= long workout with small rest period.

i’ll fill you in as I go. the fit test was a beast.

Diet and Calorie Plan:
Harris benedict equation to calculate your calorie needs;

for men:
step 1-
66 +(6.23 x weight in lb) + (12.7 x height in inches) – (6.8 x age in years).

step 2-

multiply by 1.7 if you train to 6 7 days a week (very active)

multiply by 1.55 if you train 3 to 5 days a week (moderately active)

step 3-

for weight loss subtract 500

for weight gain add 300 calorie

step 4-

divide by 5 and thats how many calories you should have each meal.

meal schedule-

1. break fast
2. mid morning snack
3. lunch
4. afternoon snack
5. dinner

wait 1 hour after eating before exercising

Fit test day-

ok Fit test is:

Warm-up’s:
jog in place
jumping jacks
Heisman jumps
123 step heisman jumps
Butt kicks
High knees
Mummy kicks

Stretch:
horse stance/pyramid
Wide legs- hamstring: center , left and right
Drop stance
Lunge- left and right

Fit Test- 1 minute exercise for number, 1 minute rest
- switch kicks
-power jacks
-power knees
-power jumps
-globe jumps
-Burpies
-push up jacks
-low plank obliques

Warm down stretch:
Stretch:
horse stance/pyramid
Wide legs- hamstring: center , left and right
Drop stance
Lunge- left and right

Cross fit workout for Jan.1 2010

100 Double Unders
90 Squats
80 Pull Ups
70 Push Ups
60 Sit Ups
50 Mountain Climbers
40 Wall Balls (20/12#)
30 Kettlebell Swings (2 pood/ 20kg)
20 Knee to Elbows
10 Handstand Push ups

Partner Stretching

Partner stretching is probably the best way for people who did CMA and IMA can improve on flexibility. In the years that I studied wushu we did a lot of stretching assisted by a partner pushing and pulling to a point of bearable pain. This was against a wall, with a chair, floor stretches, with pillows or yoga bricks, ropes and or resistance bands, using weights, and or the body weight of our partner along with gravity. In the long run good stretching pays off for many reasons including prevention on injury, recovery from injury, strength, balance, and endurance.

This is really the only way you can truly get a deep stretch and condition the muscles for some of the high performance moves required by many forms of Chinese martial arts. If you look at the cover art for [i]Xingyi Nei Gong and Health Maintenance Exercises[/i] you will see a life long practitioner of good stretching getting his elbow to touch his toes [img]http://ecx.images-amazon.com/images/I/5198B3A9K7L._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA240_SH20_OU01_.jpg[/img], or the pictures of [i]Guang Ping Taijiquan[/i] people were required to get the chin to touch the toe.[img]http://4.bp.blogspot.com/_hPCyqY-O8W0/SjE_nWbDX0I/AAAAAAAAAWw/dRcKwHAlqYM/S220/chintotoe.jpg[/img]

There are a ton of solo stretching a person can do, but a partner can help motivate and increase the intensity and degree and range of motion you otherwise could not achieve on your own. Here is a list of top partner stretches:

1. wall: Front kick stretch for hamstring: Prop your leg on partner shoulder, partner starts in a low horse stance and then rises up with your leg on their shoulder
2. wall: Side kick stretch Same as #1 but with side of body to wall with leg on partners shoulder
3. wall: Side stretch kick- back to wall but partner brings leg up to lateral side towards your shoulder.
4. wall: Back kick stretch- front of body to wall, let partner lift the knee and leg high as comfortably possible.
5. Floor- feet together toe touch with partner pushing down on shoulders/back
6. Floor- runners stretch- single leg forward partner pushes down on shoulders
7. Floor- legs out in a V shape, arms crossed- partner sits in front and pushes his feet on your ankles and pulls your crossed arms towards him/her.
8. Floor- legs out in V shape- partner pushes on shoulder while your hands walk out in front.
9. Floor- legs out in V shape- partner pushes you for a left leg front stretch
10. Floor- legs out in V shape- partner pushes you for a right leg front stretch
11. Floor- legs out in V shape- partner pushes you for a right leg side stretch- right shoulder inside the right knee
12. Floor- legs out in V shape- partner pushes you for a left leg side stretch- left shoulder inside left knee
13. Floor- Butterfly stretch- feet together with soles of feet touching- knees out, have partner stand or press down on your knees.

My response to “Detriments of long distance running”

I dont run long distances other than when I trained for a 8k run with the guys in the office. Our fight team normally runs the track 4 to 6 times (mile and a half) as a warm-up for other things. I think shoes play an important role in running safety and running needs good form. I used to not have a long stride and didnt lift my knees high enough. Its good to experiement with different types of running:

1. jogging lightly
2. jogging on ball of feet
3. normal jogging heel-to-toe
4. side ways skipping
5. running backward
6. Karoke running- side running twisting feet backward and forward
7. running and flying knee jump
8. running – ‘butt kicks” that is heel trying to touch the butt.
9. high knee running
10. sprinting 50 yard fast 8x

You can even get internal and martial on fast stepping and running:

-fast Xingyi running with pi, pao, tsuan, heng, and beng
-boxing running- with hands up protecting temples/chin- jab, cross, hook, upper cuts
-boxing stepping
-muay thai stepping
-running then deep lunge stretching/sampsons stretch
-side stepping with jabs

running can be fun and help your combat game plan, stamina, and endurance in many ways. I never thought long distance running was THAT beneficial, but those guys who starting to do MMA that have run marathons, triathletes, and Cross Fit buffs not knowing alot of combat skills, have beat some of those technical MMA guys on endurance alone.

12 round 6 station at home strength and cardio circuit

12 three minute rounds with 1 minute shake outs/rest using a simple boxing timer.

station 1- 30 sec. resistance band
station 2- 30 sec. body exercise
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball
station 5- 30 sec. body exercise
station 6- 30 sec. two 5 lb. hand weights
rest- shake outs (light relaxed hopping)

Round 1-

station 1- 30 sec. resistance band:drilling jab/cross punches
station 2- 30 sec. body exercise: burpies
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball: over shoulder throw
station 5- 30 sec. body exercise: push ups
station 6- 30 sec. 5 lb. hand weight- punching jab cross
rest-alternate left and right leg

Round 2-
station 1- 30 sec. resistance band- hook punches
station 2- 30 sec. body exercise-back bridge
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- over head squat lifts
station 5- 30 sec. body exercise-neck bridge
station 6- 30 sec. 5 lb. hand weight- military press for speed
rest- shake outs- double hopping: left then right

Round 3
station 1- 30 sec. resistance band-uppercuts
station 2- 30 sec. body exercise-crunches
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-twist waist holding ball
station 5- 30 sec. body exercise-hindu squats
station 6- 30 sec. 5 lb. hand weight-hook-bob/weave-hook combo
rest- shake outs:crossing feet X style

Round 4
station 1- 30 sec. resistance band: pulling to waist/row in horse stance
station 2- 30 sec. body exercise: wide push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-hit body with medicine ball
station 5- 30 sec. body exercise- scissors (abs)
station 6- 30 sec. 5 lb. hand weight-5 speed punches in/out of range
rest- shake outs: muhammed ali style

Round 5
station 1- 30 sec. resistance band- wrestling grapple yanks
station 2- 30 sec. body exercise-bicycles (elbow and knee touch)
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- thai skip knees to ball
station 5- 30 sec. body exercise- switch drop stance left and right
station 6- 30 sec. 5 lb. hand weight: freestyle shadow box
rest- shake outs: high knees style

round 6
station 1- 30 sec. resistance band-judo throw
station 2- 30 sec. body exercise-wall sits (iron shirt breathing)
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-jujitsu guard- medicine ball between knees and twist left and right
station 5- 30 sec. body exercise- mountain climbers
station 6- 30 sec. 5 lb. hand weight: pivot step 180/duck, blast punches
rest- shake outs:heel to butt kicks

round 7-
station 1- 30 sec. resistance band-major hip throw squat
station 2- 30 sec. body exercise- T push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- cherry pickers
station 5- 30 sec. body exercise- side obliques
station 6- 30 sec. 5 lb. hand weight- hook cross combo, (twist- shoulder, hip, knee, and foot)
rest- shake outs: ski/side to side jumps

Round 8
station 1- 30 sec. resistance band- biceps arm curls
station 2- 30 sec. body exercise: alternate arm push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- push up on medicine ball
station 5- 30 sec. body exercise- supermans
station 6- 30 sec. 5 lb. hand weights: circle, 4 punches, change direction
rest- shake outs- karoke feet

Round 9
station 1- 30 sec. resistance band-chest-pec open/close
station 2- 30 sec. body exercise- jump horse stance
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate arm push ups left and right w/ball
station 5- 30 sec. body exercise- hindu push ups
station 6- 30 sec. 5 lb. hand weight: body shot punches
rest- shake outs: light jog in place

round 10-
station 1- 30 sec. resistance band- back/rear dealt
station 2- 30 sec. body exercise- leg raises
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- squat kicks
station 5- 30 sec. body exercise- belly ups
station 6- 30 sec. 5 lb. hand weight:flys
rest- shake outs: switch stance narrow lunges

round 11-
station 1- 30 sec. resistance band-speed punches
station 2- 30 sec. body exercise- alternate lunges
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-squat and press over head
station 5- 30 sec. body exercise- sampson stretch
station 6- 30 sec. 5 lb. hand weight: double punch outs
rest- shake outs- box step

Round 12-
station 1- 30 sec. resistance band-freestyle punches
station 2- 30 sec. body exercise- close body push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate lunges twisting ball
station 5- 30 sec. body exercise- V-ups
station 6- 30 sec. 5 lb. hand weight: 6 upper cuts, 6 jab cross
rest- shake outs- shake hands front/side/overhead

This workout is inspired by Team Lloyd Irvin in Arlington Virginia training with Jeff Ruth (MMA bad ass), Pro boxer Derek Sierra, Muay Thai “Phenom” Vivek Nakarmi, Dave Carter who i still hear screaming various exercises in my head, Master Lloyd Irvin who book the Grappling Game Plan started it all and lastly body strength and conditioning exercises from Kung fu.

Simple easy workout ;)

my arms, chest, and legs are pretty sore but in a good way. We did this after fight team class:

20 squats 1 push up
19 squats 2 push ups
18 squats 3 push ups
17 squats 4 push ups
16 squats 5 push ups
15 squats 6 push ups
14 squats 7 push ups
13 squats 8 push ups
12 squats 9 push ups
11 squats 10 push ups
10 squats 11 push ups
9 squats 12 push ups
8 squats 13 push ups
7 squats 14 push ups
6 squats 15 push ups
5 squats 16 push ups
4 squats 17 push ups
3 squats 18 push ups
2 squats 19 push ups
1 squat 20 push ups

Body weight exercises for home

Been laying low…i trained for a smoker fight which the event was cancelled due to not enough interest and competitors. In the 6 weeks of training i managed to get a shin splint from over training.

so just doing some home training and Tai Chi and internal stuff for now….

the leg stuff doing pretty lightly with low repetitions-

Burpies
Push ups
Back bridge
Neck bridge- front and back
Crunches
Hindu squats
Wide push ups
Scissors- (abs)
Bicycles-opposite knee/elbow- (abs)
Side strides
Wall sits (with iron shirt breathing)
Mountain Climbers
T-push ups
Side obliques (abs)
Alternate arm push ups
Supermans
Jump horse stance
Hindu push ups
Leg raises
Belly-ups
Lunges/Sampson stretch
Hamstring curls
Close body fist push ups
V-ups
Punch sit-ups
Clap push ups
Jump switch lunges
Squat kicks
Planks and Side planks
One leg squats
Cherry pickers (abs)
Ankle grabs (abs)
Jack knifes
Knee-elbow jack knife
180 jump horse stance
Box jumps
Bouncy push ups
Seated raises- kick both legs and hips up

Bhassler wrote:Neijia-boxer,
“You come up with some tremendous training lists– how much time do you spend daily, and how do you break it out between skill and conditioning?”

Well like i mentioned, I’m injured right now so i am not doing any weight lifting, track circuits, equipment workouts, or even regular class at the MMA school. I only spend about 2.5 hours on average when I do. one in morning, one in evening with high intensity. usually 5-6 days a week.

my coach had my workout as following pre-fight training schedule:

Sun. Taiji/Bagua in park* , evening- fight team
Mon. – afternoon- Strength and conditioning day
Tues- morning fight team training, evening- optional**
Wed.- morning- boxing, evening- sparring
Thursday- morning- fight team, evening- strength and conditioning
Fri- off/rest
Saturday- morning- taiji in park , afternoon- sparring
*- my MMA teacher didnt schedule Taiji, that was my own choice
**-optional- usually regular Muay Thai or Boxing class.

right now just an hour or so a day usually morning before work and some after job internal training like solo form to rehab the leg. I’m in a meditation phase right now with more prolonged sitting and reading of Buddhist and Taoist texts.