My current Training

[meguro]

Osu! I don't know if pugs make good training partners. As your fitness improves you'll soon outstrip the pug's ability and eagerness to run. For big frisky dogs, maybe pulling harnesses for the dogs and off-road roller blades for the owner.

[MilkManX]

Another intesity day.

All bag work

5 x 3 min Rounds heavybag. 1,2,3,4 Combos and intense bursts of bodywork uppercuts.

5 x 3 min Speedbag. Varying speed and types of strikes.

Rest inbetween sets was 1 min and I would do Kata and light shadowboxing.

[Chris_Ed]

Osu MilkManX,

When you do your rounds of bagwork, do you stick to a specific routine or just go for random combinations?

Thanks.

P.s, your workout is inspirational stuff! Makes me realise how little I train and how I must try harder! Osu!

[MilkManX]

Depends on how I am feeling.

Some Bag days I will do rounds with different techniques.

My bag work consists of a mix of Enshin Sabaki Technique and Western Boxing

EX Round 1 All jabs just standing to work on technique and power.

Round 2 1,1,2 repeat while moving around.

Round 3 Jabs but moving around the bag bobbing and weaving.

Round 4 Combos 1,1,2,3 1,1,2,4 1,2,4,3 1,1,1,2 Mixed with slips and
bob n weave.

Round 5 Free round. Mix it all up and make sure to hit with technique and
power.

Sometimes its all free round. The trick is to visualize your opponent/opponents while working the bag. Keep the hands up!!

Check out Kancho Ninomiya's Sabaki Method book.Amazon.com: Sabaki Method: Karate in the Inner Circle: Kancho Ninomiya, Ed Zorensky: Books Lots of cool bag techniques in there.


I am still new to the speedbag so for now I am sticking to the beginner techniques from Speed Bag Central - Information, Merchandise, and Resources.

Hope that helps!


Today was all Enshin workout. I have my rank test today so I did basics,basics,basics,kick combos and then my Shiro and Aoi kata's till I felt satisfied. About 45 minutes total then cool down and stretch.

[meguro]

Osu! Good luck with the test! Post a pic of your new belt.

[kaloyan]

Just curious why do you train bob slip and weave for no face rules

[MilkManX]

Originally Posted by kaloyan

Just curious why do you train bob slip and weave for no face rules

No face dont mean crap in a real fight!

Plus its fun!

[kaloyan]

Do you fight in other rules.

[MilkManX]

Originally Posted by kaloyan

Do you fight in other rules.

No but we do train with face punches in our Kata and Sabaki techniques in Enshin. We just dont do them in tournament or kumite.


Todays training.

My legs are done from last nights ranking. I have bruises and pain all over.

I got up anyway!

Walked my dogs then I figure lets go hardcore on upper body!

4 x 10 bench and incline bench

5 x 10 bent over dumbell rows

6 x 10 knuckle pushups

5 x 10 assisted pullups(really what I need to work on but so far its working good!)

Then shadowsparring and Kata breakdowns. Cool down and stretch. About 35 minutes.

[meguro]

Osu! Congrats on finishing the grading!

With the pull-ups, I find bent-arm hangs help get the numbers up. If you can hang for 10 secs after every set, you'll be a pull-up monster.

[MilkManX]

Originally Posted by meguro

Osu! Congrats on finishing the grading!

With the pull-ups, I find bent-arm hangs help get the numbers up. If you can hang for 10 secs after every set, you'll be a pull-up monster.

I will work on that!

[Dent]

Osu!

Originally Posted by meguro

With the pull-ups, I find bent-arm hangs help get the numbers up. If you can hang for 10 secs after every set, you'll be a pull-up monster.

Thanks, Meguro. I'm going to try that too.

Osu!

[tmd]

Originally Posted by meguro

With the pull-ups, I find bent-arm hangs help get the numbers up. If you can hang for 10 secs after every set, you'll be a pull-up monster.

I think this will have to go down as a K4L top tip as I don't think anyone who currently does pull ups or downs will not be adding this on tot he end of their routine - nice one meguro.

[meguro]

Osu! I hope the pull-up tip helps everyone! I went from 10 deadhangs to 20 by this method. At the time, I only had access to a pull-up bar once a week. I'd do half of my max for each set (5 reps, or 3 if I held a light db between my knees) for 4 or five sets. I'd hold for 10 secs with my chin above the bar after one set, below the bar after another, and another set with my arms slightly bent, and repeat. I noticed that each successive week, the pull-ups got easier even if I had only done one pu session/week. YMMV.

Now that I have a pull-up bar at home, I haven't worked on increasing the pu endurance. My current pull-up regimen has changed. I'm pulling several times/week with a 30 lbs belt(4 or 5x5). Kinda plateaued. I'll have to rejigger the formula. I think the key is the iso hold.

[MilkManX]

Took a break Saturday and Sunday but today I got back in the mix.

4 x 10 Burpee/Pushup combos

5 x 3 min Heavy Bag rounds. Free combos but working on Sabaki Technique and kick/throw setups.

5 x 3 min Speedbag. Footwork and speed on the bag while circling it.

Lots of Shadowboxing and Kata between sets. Have to make sure I can live up to my new 5th Kyu rank.

[MilkManX]

Nothing Tuesday as I had to make it to the Post Office before work.

This morning I did all Speedbag and Shadowboxing Kata drills.

[MilkManX]

Mid to lower body torture day.


5 x 10 burpees

5 x 3 min jumprope

Shadowkicking drills

3 x 10 crunches on swissball

3 x 10 side crunches on swissball

3 x 10 front squats

Man I was gassed after that!

[MilkManX]

Its been a total relax weekend. I decided rather than burn out I would just chill. I am dying to hit the bag tomorrow though!

Here are some pics of my current setup!

Bench


Heavybag/Speedbag setup



Heavybag and Dumb bells

[meguro]

Osu! Nice set-up. I'm imagining your avatar pounding the heavy bag.

[Dent]

Osu!

Nice one, MilkManX! I can see you're not in Jersey!

Osu!