Fox's Power Pack

Interested in getting back into Kyokushin fighting trim. There is no good karate in Philly, which is why I was at a Thai boxing and boxing gym. This will be a comprimise because the heavybag will be the Martial portion of the training. 2 hard sessions a week.

The "Power Pack" will consist of the following

ABC side swipe
ABC Hammer
2 pood dead hang snatches
2.5 pood 2 hand swings and 1 arm cleans
Pistols done gtg at work



Did

10x1/1 dead hang snatches with 2 last night

oh yeah and 800 snatches with 1 pood - to kiss it good bye for a while
:twisted:

Bill

[crubio]

Good move on kissin the 1 pood goodbye. What kind of benifit did you gain from doing 800 snatches? Do you think it helped any in your GS quest?

I love your program looks good.

Todays Work

3x5 2 hand 40kg KB swings

5x5/5 40kg KB swings

5x3/3 40kg KB cleans

RPE=5
RT=9

only thinking technique on these before I up the volume

45 minutes heavy bag drills

jab/cross
jab/cross/hook
then add kicks and footwork/switch stance etc...

Chris

I don't think the 800 type session does much for GS. The weights too light and the technique is too different. I think the 125/125 I did w/ 1 pood is uesful though, mentally and physically. I'm not really thinking about GS now at all. Just got done a long talk with Maxwell about RMA and striking. I'm all MA and power for now. We'll see where or if GS fits in.

Bill

Injury report :(

Despite my intimate knowledge of my own body i.e. my shoulders do not like to press, I persued the GS road. My right shoulder always was tweaked after jerk training, but with warrior wellness I was able to dissapate the tweak. Jerking was better then pressing as you eliminate the first few inches of the press.

Then I decided to try the one arm/one leg push-up while on a business trip and that did it. By yesterday my right arm was a flipper. The entire trap, shoulder ached.


I can train around this and in fact think doing some chest high swings will actually speed healing. Should be able to get back to the ABC stuff by Wednesday.

Probably need to give the dead snatches a week.

Bill

Did

7 sets of 10/10 KB swings at work :idea: :idea: :idea:


This was amazing. First, shoulder was fine. Had been waiting to get a KB at work becauese i really like the idea of having a base of work and then doing very brief, very hard workouts. When i was taking 4 MA classes a week that base was covered but now I'm not. Since I'm at a desk 50 hours a week why not use it. I am going to bring in a 20lb CB too. I figure if I did 7 or 8 sets of 10/10 kb swings and 10/10 CB swipes it would take about 3 minutes each time and leave me doing 300-350 of each per arm a week. Then at home/gym can do the heavy ABC and 2/2.5 pood stuff, and hit the bag.

Those 2 moves seem to be very safe for me, but ofcourse I'll watch volume on the elbows.

Did

6x6/6 2 hand swings with 88lb KB

Various footwork and kicking drills w/ 2x24kg KBs in rack from Cotter's video

heavybag work - 20 minutes

technique practice for Saturday's seminar


Shoulder feeling better. was holding too high when punching - fault pointed out by the drills.

[Rich_Hav]

Some really cool stuff.

I have to say I am loving the ABC training a lot also.

Hope your shoulder feels better and have a happy holiday.
Peace
Rich

Loving the return to more martial, overall S&C training. No jerks + WW will eaqual happy shoulder in about a week.

Have a great holiday.

Tonight ABC.

Bill

Today

2.5 pood KB 2 hand swings 7x5 RPE=7 RT=8

ABC side swipe 25lb CB 5x10 RPE=6 RT=? (I'll know tommorow)

Cotter Fullkontact KB footwork and kicking drills in "position of extreme comprimise"

Full contact twist 3x5/5 w/ 70lb bar

Heavybag work w/ Axe kick concentration 5x2 minute rounds

Easy on thr CBs as the seminar is tommorow. The swings are getting there, althought to prove I'm still an idiot, I tried to do them one armed and tweaked my back a little. Any striker who has seen what Cotter can do should just get his DVD. The FCT is something I wanted to try, but really I think doing ABC stuff with a 45 will probably be better. They were actually pretty easy, which I credit to the CB work.

Saturday was the seminar. Did a lot of work with the 45 both during the private and the seminar. Did most of the one arm work at the seminar with the 20 or 25. Plus we did some BMEs that were tough. Many variations on quad hops -amazing stuff for grapplers.

Sunday - off -way off

Monday - started a new idea within this program. Going to GTG at work one arm KB swings w/ a 60lb KB (1.5 + 5lb added) and 25lb CB one arm swipes. Will do 5x5/5 each give or take on how I feel. This is meant to up total workload, as if I was doing more MA, without too much tax on the "nerve". Doing it at work means the weekends will be no GTG, which should work well.

Workout can then be short, brutal and nasty.

Did the GTG.

Did 12 x 2/2 dead snatches from the floor with 2 pood KB
RPE=9
RT=6-9

Each rep has to be done perfectly to feel good. Any breaks and your just saving it. So some were really nice and some were ugly.

3x5 Hanging leg raise -mainly just to break up the sets and stretch out - can't compare to the Ab work from the Bruiser.

Tonight ABC with el CB mas grande.

A note on the added weight. I agree with Chris that it's a bad idea to mess with the KBs for any GS lift because of moving the mass center. For these swings though it seems ok as the bell doesn't need to rotate or flip over.

Working with the 2.5 pood (88lb) KB has exposed a weakness in the lower back. Although the ballistic work with the CBs and KBs have strengthened this area enormously - I am working with the 2.5 after all -I think a more controlled non ballistic move combined with Bruiser Hammers and WW is the way to go, bulletproffing wise. I've decided to do deadlifts, maybe 4x2 2x a week or something. A base to build sophistication off of.

Did

GTG at work

5x3/3 swings w/ 2 pood
5x5/5 one arm performance swipes w/ 25lb CB

Gym

Deadlift 1x135,185,225,275,295,315 :twisted:
3x1 275

ABC CTO w/ Bruiser 5x5 8)


The GTG at work seems to be going well. No fatigue that I notice and I think the added work will add up over the months. Also it wakes me up when i do it.

The deads were great - another link. Another kind of movement to get into. Felt it right where i wanted to. No problems this morning.

ABC is done 100% for form at this point. A lot to work with from Doug.

Bill

[Russell Baillie]

Bill,

I don’t mean to hijack your log but some thoughts hit me as I was reading through your logbook.

We are both training similar at present and I wanted to share some of my own thoughts with you.

Whilst GTG with the 2 pood I do 2 reps left and right with a 1.5 pood bell without the dead hang and then after 30 seconds rest and a quick shake out I perform one dead hang snatch left and right with the 2 pood holding in bottom position until motionless then exploding through to the top catch position, absorbing the shock and holding again until motionless - really focussing on keeping the should compact, elbow tight yet having the grip relaxed. I then collapse the arm into a position similar to the clean catch position on the chest, absorbing the shock and flipping the elbow up and over to the bottom position of the snatch, switching hands and repeating. One more thing to note, I perform the snatch with a stomp and it is pulling snatch - not a swing style snatch that is favoured by many.

If you do not perform them like I do I would love to hear your thoughts and insights before during and after having performed them this way for a week or so.

Do you perform these drills in a sensory deprived state? No sound, no vision? And also do you perform them barefoot or the next best thing with UGS?

I would also be interested in hearing or rather reading if you have a morning routine?

Having been an avid deadlifter I have noticed many niggles in my lower back over the years. This past year however I have added one exercise to my mid set rest periods with much success - the multiplanor bridge (MPB) - ooohhh I can’t praise this one exercise enough for helping with then struggles and strains of pulling the performance to a higher level! I also would like to note that my rest was always dictated by one slow whole body vibration but now it is one full MPB and one slow whole body vibration.

Hope this has been of interest.

Good luck with your training in 2004 and I look forward to hearing from you!

Kindest Regards
Russell

www.coachbaillie.com

Russell,

Sounds like we do the snatches the same way. No motion, straight up and down as possible, lots of concentration on shock absorption.

I am also a fan of the MPB and will try what you suggested. I also hang from a bar. Just started DLing again and plan to keep it as an excercise and not a goal in itself.

thanks for the input

Bill

FIRST REAL ABC w/ the Bruiser

ABC clean to order 6x5

ABC performance swipe 5x2/2 ( 2 over one shoulder,switch grip, 2 over other)

ABC side swipe - 5x2

ABC ballistic hammer 4x5/5 each time do 5 one direction then 5 the other way

RPE=10
RT=6


Put simply every rep is hard and form is safe but that's about it. Switched grips every set. A real challange.

GTG at work

7x5 2 hand swings with 80lb KB
5x3 performance swipe w/ 25lb CB


Night

ABC

3x5 ABC right clean to back position - right grip
3x5 ABC left clean to back position - left grip

4x4 ABC side semi

6x4 ABC side swipe

Much better then last time. Less fear - reactive to the weight going behind the head so better control. All reps require full concentration.

RPE=8
RT=6

Not doing hammers with the bruiser after technique faults were pointed out at the seminar. Will work back up to it.

Did a freestyle fullkontact ccircuit

Times are approximate

1) 90 sec footwork and heavybag kicking w/ 2x24kg in guard position did first 3 this way then 2nd 3 w/ 2 16kg in OH position)
2) 90 sec punching the heavybag - no wraps
3) pullups - started w/ 1 went up to 6
4) 90 sec DARC swings w/ a 20lb Clubbell

Did this 6x

Did the Cotter drills just like a regular heavybag session.
Fun