hammer_2020
11-13-2008, 11:48 PM
Oops. I found I could post in the FlowFighting® forum but not view the content there, but only after I posted this there, so I'm reposting here.
Here's a discussion that goes out to Coach Jones and all our other martial artists/combatives students out there who are into some of the more old-school conditioning methods.
I'm in the process of designing for myself a SPP/SSP 100-day foundation training cycle, set to take place round about next year, to supplement my fight training by developing certain traits I reckon would help me in my pursuits, specifically those developed by iron palm and iron body training.
I have chosen a 100-day duration based on directives from old chinese martial arts texts stating that is the duration needed to build a firm foundation for any skill, and also on my own sports science training and experience. The tricky bit will be training every single day without pause, as indicated by CMA traditional consensus, while fitting in other more general conditioning work to keep overall fitness up and avoid overspecialisation. To that end, I'm considering using what I call a spotlight format, fading the primary drills into positions of greater or lesser prominence throughout the training week without completely leaving them out on any given day. My hypothesis would be that, so long as daily stimulation is applied to the body systems being trained, it will be sufficient to continue the onset of desired adaptations started by the more intensive days.
An example using a 7-day training cycle with hypothetical numbers would look something this:
Day #1 - Moderate Intensity
Through-arm spinning arm circles - 75% of maximum allowable
Iron palm conditioning - 75% of maximum allowable
Iron body qigong - 75% of maximum allowable
Various strength drills
Intu-Flow®
Days #2 and #3 - High Intensity
Through-arm spinning arm circles - 85-100% of maximum allowable
Iron palm conditioning - 85-100% of maximum allowable
Iron body qigong - 85-100% of maximum allowable
Day #2 - Circuit/complex-based training; Day #3 - Heavy contact Skills-based training/High-energy taijiquan and Prasara/other yoga
Intu-Flow®
Day #4 - Moderate Intensity
Through-arm spinning arm circles - 50% of maximum allowable
Iron palm conditioning - 50% of maximum allowable
Iron body qigong - 50% of maximum allowable
Low-contact Skills-based training/High-energy taijiquan and Prasara/other yoga
Intu-Flow®
Days #5 and #6 - Zero Intensity
Through-arm spinning arm circles - 25% of maximum allowable
Iron palm conditioning - 25% of maximum allowable
Iron body qigong - 25% of maximum allowable
Intu-Flow®, focusing on compensations and releases focused on traits undergoing training.
Day #7 - Low Intensity
Through-arm spinning arm circles - 50% of maximum allowable
Iron palm conditioning - 50% of maximum allowable
Iron body qigong - 50% of maximum allowable
Prasara yoga, Intu-Flow® and other compensations and releases focused on traits undergoing training.
Thoughts, comments and critique all welcome.
Here's a discussion that goes out to Coach Jones and all our other martial artists/combatives students out there who are into some of the more old-school conditioning methods.
I'm in the process of designing for myself a SPP/SSP 100-day foundation training cycle, set to take place round about next year, to supplement my fight training by developing certain traits I reckon would help me in my pursuits, specifically those developed by iron palm and iron body training.
I have chosen a 100-day duration based on directives from old chinese martial arts texts stating that is the duration needed to build a firm foundation for any skill, and also on my own sports science training and experience. The tricky bit will be training every single day without pause, as indicated by CMA traditional consensus, while fitting in other more general conditioning work to keep overall fitness up and avoid overspecialisation. To that end, I'm considering using what I call a spotlight format, fading the primary drills into positions of greater or lesser prominence throughout the training week without completely leaving them out on any given day. My hypothesis would be that, so long as daily stimulation is applied to the body systems being trained, it will be sufficient to continue the onset of desired adaptations started by the more intensive days.
An example using a 7-day training cycle with hypothetical numbers would look something this:
Day #1 - Moderate Intensity
Through-arm spinning arm circles - 75% of maximum allowable
Iron palm conditioning - 75% of maximum allowable
Iron body qigong - 75% of maximum allowable
Various strength drills
Intu-Flow®
Days #2 and #3 - High Intensity
Through-arm spinning arm circles - 85-100% of maximum allowable
Iron palm conditioning - 85-100% of maximum allowable
Iron body qigong - 85-100% of maximum allowable
Day #2 - Circuit/complex-based training; Day #3 - Heavy contact Skills-based training/High-energy taijiquan and Prasara/other yoga
Intu-Flow®
Day #4 - Moderate Intensity
Through-arm spinning arm circles - 50% of maximum allowable
Iron palm conditioning - 50% of maximum allowable
Iron body qigong - 50% of maximum allowable
Low-contact Skills-based training/High-energy taijiquan and Prasara/other yoga
Intu-Flow®
Days #5 and #6 - Zero Intensity
Through-arm spinning arm circles - 25% of maximum allowable
Iron palm conditioning - 25% of maximum allowable
Iron body qigong - 25% of maximum allowable
Intu-Flow®, focusing on compensations and releases focused on traits undergoing training.
Day #7 - Low Intensity
Through-arm spinning arm circles - 50% of maximum allowable
Iron palm conditioning - 50% of maximum allowable
Iron body qigong - 50% of maximum allowable
Prasara yoga, Intu-Flow® and other compensations and releases focused on traits undergoing training.
Thoughts, comments and critique all welcome.