A simple workout
Sat, Nov 26 2011 02:42
| stamina, sport, health, fighters, strength, stretching, MMA, martial arts, power, cardio, weightlifting, exercise, Wing Tsun Kung fu, fitness, flexibility, martial arts Altrincham, sparring, conditioning
| Permalink
I've been already toying with my January ritual of getting back into shape and healthy. It seems another year older, another year wiser, another year of good intentions.
I'm the first to admit my willpower and discipline when it comes to diet, exercise and tipping myself that extra 5% or so into being more athletic. The demands of martial arts are sometimes a heavy burden - especially if you let them be. However as a teacher, as somone who practices more than just casually it is perhaps reaosnable that I should set by example.
With this in mind I've been reinventing the wheel so to speak. None of these exercises are particularly complicated, fancy or specific. They are however demanding, effective and designed to promote muscle growth, fat loss and improved performance.
The first concept relates to what. What should I work? The answer as always is as much as possible. Big muscles groups utilising as many joints as possible.
By dividing the body in half to upper and lower, and then in half again to front and back I am able to isolate large muscle groups to focus on each set and rotate them to avoid muscle fatigue and lactic acid build up.
The principle of alternating the upper body one set with the lower body the next, combined with alternating front of body exercies with the back of body exercises means you only have to choose four exercises and the order is dictated by the first one you choose.
The next answer is how much? My response depends on your own aims and preference on volume. For me the German system of 10x10 sets x reps and my preference of using light/body weight is ideal. This can be played with though if you want to bulk up; drop the numbers and increase the weight. If you want to up endurance and leaness up the numbers and drop the weight (ideally bodyweight only).
Here's a guidline to one 8 week rotation: I use a 12kg Kettlebell, a 40lb resistance cable and my own bodyweight.
Day 1:
Lower back: Clean and Press with KB swing (5 Left and 5 Right)
Upper Front: Press Ups
Lower Front: Sumo Squats (KB in upturned grip)
Upper Back: Lat Pull Downs
Day 2:
5 x 2min rounds of shadowboxing
30 seconds rest
Day 3:
Lower Back: Sprawl and tuck jump
Upper Front: Press Ups
Lower Front: Kettlebell Lunges (5 Left 5 Right)
Upper Back: Bent Over Rows
Day 4: Rest
Day 5:
Lower Back: One Arm Deadlift (5 Left 5 Right)
Upper Front: Crusher Bicep Curls (press the palms into the bell of the KB and curl)
Lower Front: Hindu Squats
Upper Back: Tricep Pull Downs
Day 6 & 7: Rest
Start each workout with a light cardio set to raise the pulse - finish with an all over set of stretching.
If an exercise is too difficult, painful STOP! If you can't finish your sets without puking/wanting to puke/decent form STOP! Don't do long term harm learn what your body can do and respond to it.
Let me know what you think. Where improvements can be made. What you'd change.
Happy training!
I'm the first to admit my willpower and discipline when it comes to diet, exercise and tipping myself that extra 5% or so into being more athletic. The demands of martial arts are sometimes a heavy burden - especially if you let them be. However as a teacher, as somone who practices more than just casually it is perhaps reaosnable that I should set by example.
With this in mind I've been reinventing the wheel so to speak. None of these exercises are particularly complicated, fancy or specific. They are however demanding, effective and designed to promote muscle growth, fat loss and improved performance.
The first concept relates to what. What should I work? The answer as always is as much as possible. Big muscles groups utilising as many joints as possible.
By dividing the body in half to upper and lower, and then in half again to front and back I am able to isolate large muscle groups to focus on each set and rotate them to avoid muscle fatigue and lactic acid build up.
The principle of alternating the upper body one set with the lower body the next, combined with alternating front of body exercies with the back of body exercises means you only have to choose four exercises and the order is dictated by the first one you choose.
The next answer is how much? My response depends on your own aims and preference on volume. For me the German system of 10x10 sets x reps and my preference of using light/body weight is ideal. This can be played with though if you want to bulk up; drop the numbers and increase the weight. If you want to up endurance and leaness up the numbers and drop the weight (ideally bodyweight only).
Here's a guidline to one 8 week rotation: I use a 12kg Kettlebell, a 40lb resistance cable and my own bodyweight.
Day 1:
Lower back: Clean and Press with KB swing (5 Left and 5 Right)
Upper Front: Press Ups
Lower Front: Sumo Squats (KB in upturned grip)
Upper Back: Lat Pull Downs
Day 2:
5 x 2min rounds of shadowboxing
30 seconds rest
Day 3:
Lower Back: Sprawl and tuck jump
Upper Front: Press Ups
Lower Front: Kettlebell Lunges (5 Left 5 Right)
Upper Back: Bent Over Rows
Day 4: Rest
Day 5:
Lower Back: One Arm Deadlift (5 Left 5 Right)
Upper Front: Crusher Bicep Curls (press the palms into the bell of the KB and curl)
Lower Front: Hindu Squats
Upper Back: Tricep Pull Downs
Day 6 & 7: Rest
Start each workout with a light cardio set to raise the pulse - finish with an all over set of stretching.
If an exercise is too difficult, painful STOP! If you can't finish your sets without puking/wanting to puke/decent form STOP! Don't do long term harm learn what your body can do and respond to it.
Let me know what you think. Where improvements can be made. What you'd change.
Happy training!
Celebrating Wing Tsun
Sat, Sep 17 2011 11:27
| cameron diaz, film review, sport, sammo hung, fighting, violence, fighters, celebrity, chike okeafor, ip man, strikes, donnie yen, jake gyllenhaal, martial arts, black belt, Wing Tsun Kung fu, jackie chan, martial arts Altrincham, Bruce Lee, robert downey jr
| Permalink
One of the many things that help spread a martial art is a celebrity endorsement. How many of these famous faces do you recognise? More to the point, how many of them did you know studied the martial art we all know and love?
Robert Downey Jr has been studying since 2003 (about as long as me!) and clearly loves it too. Check out Sherlock Holmes for sneaky bits and pieces chucked into the fight scenes.
The beautiful Cameron Diaz had to undertake an intense crash course for her part in Charlie's Angels. I'd happily roll with her if she's reading.
Apparently Mr Gyllenhaal undertook Wing Chun alongside other martial arts and training for his tranformation into the "Prince of Persia" for the Disney movie. I cannot guarentee that chain punches do this for your physique but it can't be a bad idea to give it a bash!
This is Chike Okeafor (no, me either) but he's a big name in the NFL which means loads of people who like that sort of thing will know who he is. Apparently his study of kung fu has helped him improve his techniques and physical skills for his job in the NFL. I'm not going to doubt it, all power to him in fact! Well done Sir.
If you don't know who this is kindly never come back here again........only kidding. Bruce Lee, the epitome of Wing Chun celebrity. A lot of schools good and bad use him to sell themselves and who can blame them? The guy was a pint-sized phenom of kick-ass shrieking wickedness. In fact I insist all of my students watch Enter the Dragon before they get to black tee-shirt or they fail their grading immediately. (This may not be true but it's not a bad policy, I'll consider it for the next grading).
This is Donnie Yen, playing Ip Man (a very famous late great Wing Chun deity) so yes he knows his onions. Whether he's as serious as this all the time, I wouldn't like to comment. Either way any kung fu geek worth his salt will be able to bore you silly about how good Mr Yen is. Check him out.
This is Jackie Chan - probably more famous than Jesus and more likely to sock you in the face. He's awesome, I love him. It's a massive shame that to be successful in the Western world he's been patronised into being a comedy version of himself because back in the day he was untouchable in the chop-sockey game. For the closest thing to "real" martial arts choreographed for the camera this man's where's it. All Hail Jackie!
This is Sammo Hung, a blue-blooded pedigree of kung fu film. If you don't know who he is look him up. Watching him do kung fu is like seeing an elephant do a handstand. It makes no sense but it looks very cool!
Apparently Mr Gyllenhaal undertook Wing Chun alongside other martial arts and training for his tranformation into the "Prince of Persia" for the Disney movie. I cannot guarentee that chain punches do this for your physique but it can't be a bad idea to give it a bash!
This is Donnie Yen, playing Ip Man (a very famous late great Wing Chun deity) so yes he knows his onions. Whether he's as serious as this all the time, I wouldn't like to comment. Either way any kung fu geek worth his salt will be able to bore you silly about how good Mr Yen is. Check him out.
This is Jackie Chan - probably more famous than Jesus and more likely to sock you in the face. He's awesome, I love him. It's a massive shame that to be successful in the Western world he's been patronised into being a comedy version of himself because back in the day he was untouchable in the chop-sockey game. For the closest thing to "real" martial arts choreographed for the camera this man's where's it. All Hail Jackie!
This is Sammo Hung, a blue-blooded pedigree of kung fu film. If you don't know who he is look him up. Watching him do kung fu is like seeing an elephant do a handstand. It makes no sense but it looks very cool!
Fighting Fit (and other ideals)
Sat, Jan 9 2010 10:05
| speed, stamina, sport, health, strength, wrestling, martial arts, power, boxing, exercise, Wing Tsun Kung fu, fitness, martial arts Altrincham
| Permalink
Fitness, exercise and performance are all issues that cause much debate in the martial arts and the wider world. The fact it is a billion dollar industry across the globe tells us all we need to know about the incessant hunt for new ideas, products gadgets and to some extent fetishist tendencies of those involved.
How many gyms does your local area have? Even twenty years ago the idea of attending a gym was a rather quirky and niche one. The modern phenomena of the high street “mall” style gym is interesting in itself however what role do they play for the martial artist?
Shouldn’t training alone give you the body you desire? Well that depends if what you desire is a body you can use or one you can flaunt. Professional boxers and wrestlers all have enviable physiques and this come from the training they do and the physical needs they have.
However we can learn a lot from these disciplines in terms of performance and fitness. Imagine having the strength, speed and endurance of a boxer with the subtlety and skill Wing Tsun offers, it is something Grandmaster Kernspecht seems to know a great deal about.
It is no coincidence in my opinion that at the beginning of his WT career GM Kernspecht was a beast of a man, a professional wrestler and martial artist of some repute. These days he places great emphasis on the most basic and challenging of exercises – the pull up. Despite some bizarre preconceptions I have come across, it is very obvious the ancient Chinese have used various calisthenics (bodyweight exercises), fitness tools (ropes, weapons, large iron locks) and challenges to keep a person fitter and more alert. Yoga and tai chi may look like gentle pursuits but they are tougher than some sparring session if you ask me!
Combine the pull up with the Spartan favourite – press ups, and Russian staple – squats the GM’s exercise makes up part of a holy trinity for me in terms of martial fitness.
There is an odd belief or denial amongst some Kung Fu practitioners that their skill and dedication is far more important than having a useful and well maintained body. I am dubious of this. If you don’t take of yourself and maintain your strength, suppleness and ability to push your body how can you survive in a fight?
If you are barely fit enough to break into a jog, lasting punch for punch with any foe (however unsophisticated they may be) is going to go horribly wrong. So what’s the answer then? For me it is keeping a healthy level of fitness and performance as a bare minimum, this is a key to life in general not just martial arts.
If you can spare half an hour a day you can achieve a lot, combine that with your regular training and you’ll be doing ok. These things are all relative, the more you want to achieve the more you must do but it can be fun and rewarding.
Where to start? The answer is in the mirror not the scales. If you look healthy you will feel healthy, a sense of confidence and belief are powerful tools to be used. Talk of BMI’s, ideal weights and body fat are somewhat misleading and not that useful.
Next time you get the chance take a look at yourself in the mirror in your underwear and just notice where your body fat sits, what muscle definition and mass you have and use that as a starting point. The ratio of fat and muscle will dictate the ratio of cardiovascular exercise (CV) and resistance work you will need to focus on. It can be a horrible thing to do but it is necessary if you are serious about your fitness being improved and manageable.
One thing you must always focus on is your goals. If you are martial artist then you need to exercise like one. I spent years trying to use bodybuilding knowledge and ideas to become fitter and leaner and I achieved very little, wasting time, money and effort. “Be what you want to be” as one instructor told me.
If you are a martial artist that means handling your own body first and then being able to handle other people. This means:
• Hitting things (pads, bags, consenting training partners),
• Improving endurance with CV work,
• Testing your “useful muscles” to their limit with weights metal, rubber or bodyweight,
• Maintaining joint mobility and flexibility with form practice, stretches and relaxation.
In my next entry I will be looking various routines and exercises I like and find useful and my plans for getting fitter, leaner and meaner this year and beyond.
How many gyms does your local area have? Even twenty years ago the idea of attending a gym was a rather quirky and niche one. The modern phenomena of the high street “mall” style gym is interesting in itself however what role do they play for the martial artist?
Shouldn’t training alone give you the body you desire? Well that depends if what you desire is a body you can use or one you can flaunt. Professional boxers and wrestlers all have enviable physiques and this come from the training they do and the physical needs they have.
However we can learn a lot from these disciplines in terms of performance and fitness. Imagine having the strength, speed and endurance of a boxer with the subtlety and skill Wing Tsun offers, it is something Grandmaster Kernspecht seems to know a great deal about.
It is no coincidence in my opinion that at the beginning of his WT career GM Kernspecht was a beast of a man, a professional wrestler and martial artist of some repute. These days he places great emphasis on the most basic and challenging of exercises – the pull up. Despite some bizarre preconceptions I have come across, it is very obvious the ancient Chinese have used various calisthenics (bodyweight exercises), fitness tools (ropes, weapons, large iron locks) and challenges to keep a person fitter and more alert. Yoga and tai chi may look like gentle pursuits but they are tougher than some sparring session if you ask me!
Combine the pull up with the Spartan favourite – press ups, and Russian staple – squats the GM’s exercise makes up part of a holy trinity for me in terms of martial fitness.
There is an odd belief or denial amongst some Kung Fu practitioners that their skill and dedication is far more important than having a useful and well maintained body. I am dubious of this. If you don’t take of yourself and maintain your strength, suppleness and ability to push your body how can you survive in a fight?
If you are barely fit enough to break into a jog, lasting punch for punch with any foe (however unsophisticated they may be) is going to go horribly wrong. So what’s the answer then? For me it is keeping a healthy level of fitness and performance as a bare minimum, this is a key to life in general not just martial arts.
If you can spare half an hour a day you can achieve a lot, combine that with your regular training and you’ll be doing ok. These things are all relative, the more you want to achieve the more you must do but it can be fun and rewarding.
Where to start? The answer is in the mirror not the scales. If you look healthy you will feel healthy, a sense of confidence and belief are powerful tools to be used. Talk of BMI’s, ideal weights and body fat are somewhat misleading and not that useful.
Next time you get the chance take a look at yourself in the mirror in your underwear and just notice where your body fat sits, what muscle definition and mass you have and use that as a starting point. The ratio of fat and muscle will dictate the ratio of cardiovascular exercise (CV) and resistance work you will need to focus on. It can be a horrible thing to do but it is necessary if you are serious about your fitness being improved and manageable.
One thing you must always focus on is your goals. If you are martial artist then you need to exercise like one. I spent years trying to use bodybuilding knowledge and ideas to become fitter and leaner and I achieved very little, wasting time, money and effort. “Be what you want to be” as one instructor told me.
If you are a martial artist that means handling your own body first and then being able to handle other people. This means:
• Hitting things (pads, bags, consenting training partners),
• Improving endurance with CV work,
• Testing your “useful muscles” to their limit with weights metal, rubber or bodyweight,
• Maintaining joint mobility and flexibility with form practice, stretches and relaxation.
In my next entry I will be looking various routines and exercises I like and find useful and my plans for getting fitter, leaner and meaner this year and beyond.