 |
 |
 |
 |
 |
 |
 |
 |
What with injury and a week of vacation(during which I didn't manage to do anything beyond daily Intu-Flow), my previous training cycle was rather derailed. Now that I've more or less fully recovered, I'm climbing back on the bandwagon with much the same goals as before, but I've decided to rediscover my taijiquan as well, which I haven't been doing in a while.
Day #1: Low Intensity - Taijiquan, BJJ, Prasara
Intu-Flow
Master routine x 1
Taijiquan
Chen Taijiquan Old Form First Set x 2, one on each side
BJJ - 1hr class
Prasara
Flock of Pigeons x 3
Tumbleweed x 3
Remarks: Despite - or perhaps because of - a week, off, mirror-side performance in taijiquan continues to improve. I still get a little side confusion from time to time, but transitions and range of motion have all improved. Am pretty much in the late associative stage of motor learning for the mirror side now after just a couple weeks of mirror side training. BJJ skills haven't deteriorated too much, surprisingly, though fight-specific conditioning has somewhat. Ribs still hurt a little in some yoga poses, mostly when rotating through plough and bridge. Rather stiff on the whole - will need to do lots of daily yoga compensations in addition to my two dedicated prasara days.
Day #2: Low Intensity - Taijiquan, BJJ, Prasara
Intu-Flow®
Master routine x 1
Taijiquan
Chen Taijiquan Old Form First Set x 2, one on each side
BJJ - 1hr class
Prasara
Forest x 1
Spider Monkey x 1
Diving Dolphin x 1
Flock of Pigeons x 2
Remarks: I've realised that my hips are my Achilles' heel, so I've decided to focus intensely on pigeon poses for my yoga and focus on flock of pigeons, diving dolphin and tumbleweed for both my yoga days, doing the other two flows just once to keep them grooved. Found myself completely running out of gas after BJJ today, though, so had to stop before I was done.
Hey James!
Great start for your new program!
Looking forward to seeing your moderate and high intensity days.
Jeffry C. Larson
Lyonhart Fitness
"My profession is none other than to be grateful and to do good to people of all kinds. "
- Don Quixote
Nice to hear from you, Jeff!
As requested, here comes moderate day. My high days will be rather predictable - I love Tacfit Prime too much to ever willingly put it down
Day #3: Moderate Intensity - Strength Supersets
Intu-Flow®
Master routine x 1
BJJ - 1hr class
Strength Supersets
1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat
Resistance: 32kg/45lbs
Reps: 5/6 (each side)
Sets: 2
2.) Handstand pushup/Bruiser One-Hand Side Swings
Resistance: Bodyweight (assisted handstand)/45lbs
Reps: 6/6 (each side for swings)
Sets: 2
3.) Ring Pullups/Ring Dips
Resistance: Bodyweight
Reps: 6/5
Sets: 2
4.) Negative Pistols
Resistance: Bodyweight, one leg eccentric, two legs concentric
Reps: 6 each side
Sets: 1
Compensations
Various yoga asanas and deep Intu-Flow® movements.
Remarks: Decided to continue in the same thread as my previous strength days. Bruiser-handling skills are as good as they've ever been, possibly even better. Can't remember when swinging it has been more effortless.
Kettlebell skills with the 32kg, however, are definitely deteriorated, though they did pick up with the second set, as they tend to. Will take it slow and rebuild them gradually.
Handstand pushups are improving - am getting closer to the Holy Grail of hair-to-ground. Arms feel strong for overhead pressing. Pullups and dips on the rings are severely deterioriated, however. It seems that the moment I turn my back on these things for five minutes, I have to rebuild them from scratch.
Rolled with a blue belt in BJJ today and managed to achieve positional dominance in the top game. Bottom game still needs work, though, particularly the half-guard.
My first Tai Chi teacher had a bit of a mean streak, I suppose, after learning the basic form, to progress you had to:Originally Posted by hammer_2020
* do left-sided and right-sided versions (which is how I'm reading your 'mirror side')
* do the form backwards (as if running a movie backwards)
He was also fond of 'mix': calling out postures randomly, and expecting the transitions to be as seamless as if the form was really structured that way.
In self-preservation, I took to practicing the form in a particular way: I would insert a posture in between every posture in the form (so the form would go 1-2-3-2-4-2-5-2, etc.) Over time I would have developed a transition from every posture to every other posture....)
Sorry to interrupt, back to your training log.
Hahaha, not a problem at all, sakinney! Interesting story there. I certainly haven't heard of doing the form backwards before - your teacher *did* have a mean streak!
That bit about randomly inserting postures, however, does remind me of long kata training in some kenjutsu styles, like Katori Shinto Ryu. Students begin by practicing the two-man forms in a very structured fashion, and then the teacher will begin introducing random elements from other forms, forcing the student to react on the fly. Over time, more and more randomisation takes place until practice essentially becomes free-form and yet very controlled randori.
Day #4: High Intensity - TacFit Alphats
Intu-Flow®
Master routine x 1
TacFit Alpha - 20/10
1.) CB Swipes @ 15 lbs (beta): 7, 7, 7, 7, 7, 7, 7, 7
2.) Ring Pull @ Lawnmower (beta): 10, 10, 7, 7, 7, 7, 6, 7
3.) Pullups @ Pullup (alpha): 4, 4, 3, 3, 3, 4, 3, 3
4.) Box Jump @ Hop Over (alpha): 8, 5, 5, 5, 6, 6, 6, 6
BJJ - 1hr class
Compensations
Various yoga asanas and deep Intu-Flow® movements.
Remarks: Starting over again from the top of the TacFit ladder. Overall, performance has improved in both numbers and technique, particularly in box jumps, which I was having trouble with just two weeks ago. Pullups, on the other hand, are still slow to improve, but they're always hard to do after an intense series of ring pulls.
Day #5: High Intensity - TacFit Bravo
Intu-Flow®
Master routine x 1
TacFit Bravo - 4/4/1
1.) KB Goblet Squat @ Throw and Catch (alpha, 16kg): 40 reps @ 4 mins
2.) Paralette Press @ Swinging Plank (alpha): 21
3.) Mat Relay @ Shrimp (alpha): 7
4.) Gama Cast @ 45lbs (alpha): 12
BJJ - 1hr class
Compensations
Various yoga asanas and deep Intu-Flow® movements.
Remarks:
Day #6: Zero Intensity - Systema
Intu-Flow
Beginner routine x 1
Master routine x 1 (after class)
Systema Training - Beginner Introductory Class
Training Objectives
- Introduction to Systema basics: building structure, basic breathwork, rolling and falling
- Applications of structure in evasion, absorption and power generation versus empty hand and blade
- Psychological implications of bladework in training for empty hand
- Basic step-sparring
Warmup and Conditioning
- Slow squat - 30s down and up
- Slow pushup - 30s down and up
- Basic rolling and falling
Structural Drills
- Basic partner pushing drill, progress to passing the wave
- Pushing drill with blade
- Basic structural breaks to takedown
Evasion Drills
- Zombie walk drill with empty hand
- Zombie walk to shadow
- Zombie walk to structural takedown
Slow Sparring
- One-step sparring - defend and counter versus single simple attack, with active use of upper body only
Remarks:
There are currently 1 users browsing this thread. (0 members and 1 guests)
Posting Permissions
Reply With Quote
