polariswushu.net Blog

Mind boxing, Long boxing, Shadow Boxing, Sparring

Morning workout:

-5 elements Hsingyi
-Long fist- kicks- stretch, inside, outside, slap, circle slap
plum flower blocking
bow stance punches,
side kick, snap kick, snap-side kick.
-shadow boxing

Evening:
teach kids class.
Sparring-
running warm up- high knees, butt kicks, falling/rolling, push kick, round kicks.
drill 1- kick drill high or low
drill 2- jab cross hook hook
drill 3- jab sparring
drill 4- 3 attack drill I go, you go.
drill 5- jab sparring
drill 6- 4-6 attack i go, you go.
7-sparring with take downs
8-sparring with take downs
9- sparring with take downs
3 focus mitt rounds- no break
1- jab, cros, jab-cross, counter punch system. last 30 sec. drill jab cross non-stop.
2. add knees. last 30 sec. drill hooks.
3. add kicks. last 30 sec. drill uppercut and body shot.

Chinese Internal Arts ”Hall of Fame” of fighters historical and living

work in progress

http://www.polariswushu.net/halloffame.html

Training Day 6-23-2010

Morning-
Wushu basics- plum flower arms, bow stance arm circles, drop stance, Cross step.
Stretch kicks, slap kicks, stretching.
Hsingyi 5 elements,
Combat Pakua,
Fast Taiji,
Shadowboxing for speed,
Xingyi Neigong.

Afternoon-
Crossfit:
100 jump rope
20 sit ups
100 jump rope
20 push ups
100 jump rope
20 medicine balls squats
100 jump rope
20 sit ups
100 jump rope
20 hindu push up
100 jump rope
20 medicine ball lunges
100 jump rope

WOD: For Time

Run 800m
30 Pull-Ups
Run 800m
30 KB Swings (1.5pd, 1pd)
Run 800m
30 Box Jumps

Boxing:
3 rounds shadow boxing

Crossfit, Pilates, and Buddhist Meditation

June 21,22

Monday-
Morning: Neigong practice in the park.

Afternoon:
35 minute Pilates workout
30 minutes sitting meditation-
1. counting exercise
2. pranayama
3. lung exercise- cleansing breath
4. lung- filling breath
5. lung- holding breath
6. tan tien breath
7. mantrayana
8. zhine
9. bowing and dedication

Tuesday-
morning: Neigong in park- Hsingyi ‘Short flat walk” and combat pakuachang.

Afternoon:
Crossfit:
run 1 mile
2x:
10 pvc ohs
10 frankensteins
10 butt kicks
10 quadriceps crawls
10 situps
sampson stretch

WOD- Snatch kettlebell (24kg and 28 kg)
(24kg)3,3,3,(28kg)2,2,2
-strength day
200 sit ups.

Lei Tai weekend training- June 19 and 20th

Saturday-

Taught kids class and stretched with them

Afternoon-
12 rounds workout- 3 min. work, 30 sec. rest
1. Shadow box
2. jab, double jab, cross on heavy bag
3. high kick, low kick, push kick round kick on heavy bag
4. upper cut bags work
5. 20 pull ups, 20 box burpies, 30 sit ups
6. shadow box
7. heavy bag all techniques
8. 18 pull ups, 18 box burpies, 30 sit ups
9. heavy bag punching
10. 16 pull ups, 16 box burpies, 30 sit up
11. shadow box kick attacks
12. 14 pull ups, 14 box burpies, 30 sit ups

Track workout:
run 400 m
6 wind sprints (sprint straight away, jog the turns)
boxing plyometric drills- using line on track
hopping left and right,
ski jumping forward and back,
cross leg step forward and backward
rail drill- step, with jab, with jab/cross

sunday morning- 2 minute rounds, 1 minute rest.
Lei tai conditioning and sparring in lei tai gear: head gear and gloves.
1. low kick conditioning 1 and 1 trading low kick block
2. jab cross trade off 1 and 1.
3. high kick drill- trade off high kicks left or right
4. kick counter drill- evade low kick,, return kick
5. jab double leg take down drill, sprawl counter
6. jab- double leg take down with more resistance
7. Throw rounds, work several throws
8. sparring punching and throws
9. sparring
10. sparring

close out: 2 minute rounds
focus mitt- counter punch system- return 4 after cover.
1. counter punch system- drill out last 30 sec with continual jab cross
2. pad holder adds jab, cross, or jab cross and counter punch system, drill out last 30 sec with KO cross.
3. pad holder adds kicks and counter punch system. drill out last 30 sec with upper cuts and body shots.

Sunday Afternoon-

5 mile run

Go see new Karate Kid movie with wifey.

Training 6-18-2010

Warm-up: Running
Kick series
Push ups
Etc.

Thai pad partner work- no break
Drill1- rt kick with power (1 or 2 kicks)
Drill 2- left kick
Drill 3 – left or right kick
Drill 4- cross, left kick
Drill 5- cross, left kick , jab , right kick
30 sec right kicks
30 sec left kicks

Kick shield-
20 high round kick left
20 high round kick right

Strength:
50 situps
50 squats

Internal Arts- Neijia recovery Training log 6/16/2010

Morning workout: recovery workout using Neijia arts to cultivate and circulate qi.

walking deep breathing washing qi to ‘bai hui’.
San ti standing left and right.
rise,drill, overturn, fall drill
5 elements- Pi quan- recall all variations (short flat walk, luihe, sichuan)
beng- all variations.
tsuan- all variations.
pao- all variations.
heng- all variations.

ba dua jin-
twist left and right, side pulls, toe touches, bear spine, bear squat,

Pakuachang- single palm form- recall all variations.
1. fan chang, circle fang chang, tien fan chang, standard, standard with FUL (flower under leaf)
pierce palm, reverse palm, coil hand, coil hand low, white snake, palm strike change, adding FUL and Tien fan chang changes.

Fast Taiji Long form- Yang small fast frame/Wu fast frame hybrid form.

closing- patting/slapping massage to arms, legs, back, face, head, neck, body.

Training log- cross fit and Muay thai training- 6/15/2010

morning workout-
-stretching/loosening exercises- triple warmer,
pyramid, lumber jack
-Hsingyi- 5 elements
-Pakua- single palm forms
-fast taiji
-warm down- breathing/standing gong.
-slap massage.

evening workout-
Cross fit:
rowing 600m
2x:
10 pull ups
10 sit ups
10 hindu push ups
10 dislocates
sampson stretch

WOD: 4 x for time
5 kettlebell snatch each arm 24kg
25 push ups
30 squats
time: 8 min.

Muay Thai: 2 min. rounds 30 sec rest.
thai pad training rounds 10 rounds.
-use counter kick system with 2 kicks
-use counter punch system with 3 punches
- push kicks
-body shots with belly pad.
-200 ab exercises

Cross fit and training Journal June 14, 2010

Morning- 200 sit ups/ab exercises

After day job- Cross Fit

warm-up
800m row
2x:
5 pull ups
10 burpies
15 squats
20 sit ups
cobra stretch
sampson stretch

20 min. for reps- 65 lb. bar
1 round=
10 push press
10 over head squats
40 mountain climbers

total number- 8 rounds
*goal go right into next exercise without stopping and going into next.

training journal 6/12-6/13

saturday- 5 mile run
sunday- run from school to georgetown ‘exorcist stairs’ run stairs few times adding push ups, squats, burpies, mt. climbers. run back to school (2 to 3 miles)

sparring-
slip/duck round for warm up
2 jab sparring rounds
2 jab-cross rounds
3 boxing rounds