Spring Training

[Coach Tran]

April 10

I have been working in secret and away from the forum for far too long. It is time to write down my practice so that I be of better service to this cadre. WARNING: For those who are reading my blog, please do not try to copy my routine because I have develop my GPP (work capacity) over the years as a CST athlete. I do not want anyone to get hurt or sick. Besides I do this for a living and what might seem moderate/high intensity for me may be high/moderate intensity for others. Exercise your intuitive training protocols.

Metabolic Day

Tomorrow I have a sparring session (four rounds) to consider so I do not want to tax my body too much.

5:30am roadwork (20 min) light jogging with a mixture of hand work (boxing)

9am Boxing (Earning my street credit)

• Three rounds of jump rope (one round is three mins)
• Three rounds of shadow boxing inside the ring with two pound weighted wraps
  
• Three rounds of the top and bottom bag: today I focused on jab, jab lead hook combination and parry-jab, and moving around toward my right and throwing out my combos
• Three rounds of the wall bag: Working on my lead hook especially. Jab, Cross, and slipping in with a lead hook
• Three rounds on the speed bag: Working on moving my foot side to side and hitting the bag and hitting the speed bag properly with my lead hook. There is a sweet stop for the lead hook and a beautiful sound when it is done properly
• Floor exercises: Sit Ups, Single arm push ups, Leg raises, and Prasara Yoga flow chains I created for myself.
  

I have to run now and train my clients. I am planning to do my jerks and snatches at 3pm. I usually do my metabolic routine first instead, but I will have to hold that off because of my sparring session tomorrow. I want to be fresh as possible for my sparring session. I will be back to write down my KB numbers and routine.

3:00pm Kettlebell Athletics

Five rounds/ One min. round
1 min work and 30 sec rest

• Five Rounds of Jerks @ 10 reps per min (RPM)
• Five Rounds of Snatch @ 24 RPM

[Coach Tran]

LOW INTENSITY DAY

Paul,

That was a very scary quote...

Today I am a little sore from yetersday work. The sparring session was harder than I thought. Well today is my prasara/bodyflow day. I am the gym now and I have clients back to back from 11-3pm. I will do my workout after my work. I will report back.

[Coach Tran]

Moderate Intensity

Sunday April 13th, 2007

1 PM @ Equinox Health Club

Oh shit I forgot to write this down something....

I did GS practice before I did my circuit. I did one round of jerks and snatches with 12K. One round (three mins) and two min rest interval. Did not count my reps. I just focused on my flow, breathing, and perfecting my technique. It is looking pretty... The 12K is starting to feel light for me because my technique is getting better I guess. I will increase my time under tension with my 12k KB.

Exericse Selections:

1. Ring Push Ups feet on bench
2. Supine Inverted Rings Pull Ups Feet on the Bench
3. Sandbag front Squats (40lb)
4. Sandbag Lateral Toss (40lb)
5. Agility Ladder: Icky shuffle

Performance Goals:

• One min. work set
• One min. rest interval between exercises
  
• 30 min duration

Tomorrow will be my high intensity day and I will start my morning with a run.

[Coach Tran]

Metabolic Day

5:30 AM roadwork (20 min) light jogging with a mixture of hand work (boxing)

9 AM Boxing

One hour Boxing Workout

3:00 PM Kettlebell Athletics with 16k AKC kbs

Performance Goals:

• Five rounds/ One min. round
• 1 min work and 30 sec rest

Exercise Selections:

1. Jerks
2. Snatch

Work Done:

• Five Rounds of Jerks @ 10 reps per min (RPM)
• Five Rounds of Snatch @ 24 RPM

4 PM Metabolic Circuit

Performance Goals:

• 30 sec work/ 30 sec rest between exercise
• 20 min duration (total work)

Exercise selections:

1. Supinated Grip Pull Ups
2. Sand bag Clean and Squats (40lb)
3. Ring chest abduction "flys" with feet on the ground
4. Sand bag push presses (40lb)
5. Floor Agility Rings (back and forward skips)

Work Done:

• completed 20 min work

Mental Note:

• My pull ups number must increase
• Must go as fast as can...
• Need to avoid speaking to people. This time I had my Ipod which prevented curious members from asking me questions about my workouts.

[Coach Tran]

Tuesday April 15th 2008

NO INTENSITY DAY

I woke this morning a bit sore but not bad enough to keep me from moving. I enjoyed my workout yetersday.

1 PM Boxing

One round (3mins.) I did five rounds of Shadow Boxing in the mirror.

The first round I worked on my basic foot work and developing my long and short rhythm cycle. I like the long rhythm method better because I have long arms and I like to move in and out of my opponent's range.

The second round I worked on the jab. I played around different jab techniques in combination with my foot work.

The Third Round I worked on my Cross.

The Four Round I played with my left hooks, left upper cut, right hook, and right upper cut using slipping, ducking, and other defensive movements.

The Last Round I mixed it up and allow myself to flow.

1:30 PM Intu-Flow®

My body was warmed up from shadow boxing. I like my body to be warmed up when I do my joint mobility practice. I did my IF and focused on my neck, shoulders, spine, and hips, elbows, and wrists.

That is all folks. I will be busy working with my clients tonight. Tomorrow I will have a private session with my Boxing Coach. I love working with my coach. Thanks for reading and may your own work be an inspiration not only to yourself but others.

ONE!

[Coach Tran]

April 16, 2008 Wednesday (Hump Day...)

LOW INTENSITY

5:30 AM ROAD WORK in Central Park; light jogging for 20 mins.

10:00 AM BOXING

• Two rounds of jump rope
• Two rounds of shadow boxing with two pound weight gloves
• Five rounds of top/bottom bag
• Five rounds of light bag
• Three rounds of the upper cut bags
• Three rounds of the speed bag

I know this workout was NOT LOW intensity, but I didn't put much exertion behind my movement, well not enough to tired me out. I touched the bags and worked of my speed and technique. My boxing coach went over my defensive and offensive movements and he explained how I needed to be more efficent about my movements, especially my foot work. "Economy of movement" was the key lesson today for me. A side note. I saw the actor John Leguizamo training with with his boxing coach, Abbey, at my boxing gym. I knew Abbey back in the days when he taught boxing at NYSC. John and I came into the gym at the same time. The man is funny, especially when Abbey made him work.

I am home now. Going to take a sea salt bath and grabbed lunch, then hit the gym to do some much needed Prasara Yoga and then see my managers at 3PM. They want to discuss how I program my workout with my clients, which is not "standard" to company's trademark periodization approach. To be honest, I hate explaning myself to my bosses. If my clients are losing body fat, losing weight, happy, and achieving their goals by using CST, then why should I conform to their standards? I will be calm and professional and explain myself of course. Wish me luck with my meeting today. I will report back after work. I have a late day today with many clients tonight. Be well.

Reporting back...

I am home now. A little break before I go back to the gym for work. It is nice living close by. Well the meeting went well and I explained it clearly and giving examples and the science behind CST in personal training jargon. Instead speaking CST-ish, I spoke to them in their language. I thought the meeting was productive and friendly. Next month I will be holding a in house seminar for personal trainers at my gym. I think I will teach personal trainers my RMAX empowered Sand bag Flow-Fit progressions??? I want to give personal trainers something they can apply with their clients.

4pm Prasara Yoga

I felt great after PY. My Chest is so dense and tight. I need to open up that area more...

Well that is it, my friend.

Thanks for reading.

ONE.

[Coach Tran]

I just transfered my training blog from SSCC to here. I hope you enjoyed it.

[hideouse]

Coach Tran, thanks for sharing your insights with us all. Hope your meeting goes well.

[wiggy1]

If my clients are losing body fat, losing weight, happy, and achieving their goals by using CST, then why should I conform to their standards? I will be calm and professional and explain myself of course. Wish me luck with my meeting today. I will report back after work.

Give 'em hell Coach!!

[Coach Flanagan]

Enjoying reading your blog, Bao.

I hope the meeting went well.