Jake Steinman Seminar and Final Week Before Stripe Testing

Jake Steinman Seminar

The highlight of my week was the Jake Steinman seminar Thursday night. Jake is a trainer out of the Boston area and is Master McShane’s Muay Thai instructor. The 2-hour seminar was focused on the kicks to the leg and kicks mid-body. We all learned several new drills to help with focussing on different parts of the kick. For example, one drill had us putting our right hand, assuming you kicked right, on the head of your partner and throwing a leg kick while keeping you hand on the head. It really forced you to focus on using just the hip to swing the leg around. Overall we learned four specific isolation drills that all combined make up a solid kick. I’m looking forward to the next time Jake does a guest seminar.

Training

It was a short week at ABD Norwich because of MLK on Monday and the Muay Thai seminar Thursday. Luckily I had loaded up on classes last week and taken a private class, so I actually started the week with all the classes I need to test next week.

Monday – 21 January 2013

I was quite surprised to see how much strength I lost on my pushups. The 3 sets of 25 were very taxing and my arms were really tired after them, but it also felt good to be doing them again. All the Muay Thai work was specifically for technique only. I’m trying not to learn too many bad habits that I’ll have to un-learn later.

  • Stretch
  • Convict Conditioning
    • Wall pushups (Planned: 30/30/30) Actual: 25/25/25
    • Knee Tucks (Planned: 20/20) Actual: 15/10
  • Muay Thai
    • Practice turning hip over.
    • Round kick practice (full step forward each time)
    • Punching technique jabs and crosses

Wednesday – 23 January 2013

I’m thinking of starting Brazilian Jiu-Jitsu and I started watching the basics videos that Sensei McShane post for us on the ABD Norwich digital dojo. Today I started incorporating what I can of those basics videos into my home workouts.

All the Muay Thai drills and kicks are specifically focussed on opening the hips and turning them over, same as Monday. I’ve definitely gotten stronger and was able to reach the progression standard for Convict Conditioning pull-ups and squats. Apparently I was a bit overzealous, the progression standard was 3×40 and I did 3×50. I also did the same thing with the vertical pull-ups. Guess that’s what happens when you try and over achieve Finally get to move on to step 2 in these.

  • Stretch
  • Convict Conditioning
    • Vertical Pulls
      • Goal: 50/50/50
      • Last: 25/25/25
      • Plan: 30/30/30
      • Actual: 50/50/50
    • Jackknife Squats
      • Goal: 50/50/50
      • Last: 25/25/25
      • Plan: 30/30/30
      • Actual: 50/50/50
  • Muay Thai
    • Turn over hip drills 20x each leg
    • Kicking practice (full step back then forward) 20x each leg
  • BJJ
    • Hip Heist Sweep (10x)

Thursday – 24 January 2013

Jake Steinman seminar.

Friday – 25 January 2013

Regular ABD class. This is the last week before stripe testing, so we cover the complete 1st half of this cycles curriculum. Which means being competent on two Krav Maga moves, front choke agains wall and rear choke against wall. Also covered the fist half of the Escrima stick routine.

I finally signed up for Brazilian Jiu-Jitsu. Got my Gi and wan’t wait for Monday night.

Saturday – 26 January 2013

Sparred again to day, my second week. Went well. Worked on clinch and clinch defense. I think I’m getting a little less shocked when I get hit in the face, so that’s an improvement. Only had to ask one partner to ease up a bit. There’s so much to learn for sparring, but I think I’m staying too still and making for too much of an stationary target. Some thing I’ll try and work on next week.

Also squeezed in an afternoon workout at home:
I switched to the next Sit-up progression in Convict Conditioning. The fist one is a knee tuck, done seated, and I realized I was not able to sit back far enough to do them the way they are suppose to be done.

  • Stretch
  • Convict Conditioning
    • Wall pushups (PS: 50/50/50) (Planned: 30/30/30) Actual: 30/30/30
    • Flat Knee Raises (PS: 35/35/35) (Planned: 10/10) Actual: 10/6
  • Muay Thai
    • Jake Steinman hand on target / kick drill 20 each side
    • Right arm ripcord drill 20 each side

Back at it…

After too many months of not keeping my blog updated, I’m back to regular updates.

Training

  • Stretching (I’ve been really bad about keeping up with my shoulder in particular and lost some range of motion).
  • Bas Rutten Thai Boxing, 10 x 2m rounds. Was able to keep up with the kicks/knees for the first 4 rounds, then intermittently for the remaining rounds.

Bas Rutten Workout

Training

Warmup

2 minutes of intervals to get warmed up.

5 Pushups – my shoulder is finally feeling strong enough to start adding some pushups in on a regular basis. I’m intentionally keeping the reps low enough that I’m not struggling at all to do them. Sort of the grease the groove concept. This is one area where I do miss my Convict Conditioning workouts, but I just don’t have time to fit in everything that I would like to do all at once.

Stretching – usual stretching routine as outlined in my current
Training Plan.

Bas Rutten Workout

Had originally planned for another 50 reps of kicks, knees, etc, the same as I did in my last workout. In my last workout I had stubbed my big toe, the one that is still trying to grow back its nail, and that really irritated it. Enough so that doing kicks, or coming up on my toes to throw a knee was an issue. So the 50 reps plan got scrapped. I was still able to punch fairly well, just had to limit how high I got my heel off the ground when punching. Ended the workout with 8 rounds of Bas Rutten’s 2m Boxing workout. One thing I noticed from the last time I did this workout was that I am now able to keep up with Bas during the first 7 rounds. I stopped at 8 rounds because my form was went down hill.

Practice, Practice, Practice…

Getting my daily journal postings back on track.

Training

Warmup / Stretching

Couple of minutes of 15s intervals; shadow boxing, jumping jacks, high knees/punch-outs, standing mountain climbers, etc.

Usual stretching routine. I had not done this all week and it felt good to get back to it. Hips were feeling extra tight the last few days and felt much better after stretching.

Muay Thai

Practiced the first half of this quarters Muay Thai 8 routine. Practiced the second half, then put it all together for a few round of the entire routine. Nothing too hard or fast. Tried to stay focused on correct form and hand placement. During last week’s stripe test I was always dropping my left hand when doing a right cover, which made it very awkward to throw the left hook afterward. When I remembered to keep the left hand up in testing, my left hook felt much stronger. Focussed a lot today on what my defending had was doing and less on my striking hand.

Original plan was to finish up with a Bas Rutten workout, but I had recently restored my iPad and had not put my music back on it. So, I didn’t have the Bas Rutten workout to follow. So, I got Pandora playing and started working on kicks, knees, elbows and punches. When I kick I don’t feel like I’m turning my hip over enough, so I threw about 50 kicks each side focussing on getting my hip to turn over all the way. They started feeling a little bit better and I felt I was getting a little bit more power out of each kick. Knees I focussed on projecting from the hip at the end of the knee, instead of just kneeing upwards. Both knees are starting to get some projection on them. Used Master McShane’s suggestion to perform the knee in two stages, (1) bring the knee up and (2) project it forward. Punches and elbows were focussed on body mechanics and keeping my defending hand in the correct place.

Weight Loss Update

Lost weight again this week, plus some measurable loss on my stomach and waist. Average weight loss per week is still 2 lb.

Totals to date are

Weight (lbs) -39 1/4
Stomach (in) -7
Waist (in) -4 1/2
Neck (in) -1 1/2

On going results

Date Weight (lbs) Stomach (in) Waist (in) Neck (in)
6/9/12 Start Start Start Start
6/16/12 -1 3/4 -1 0 -1/2
6/23/12 -1 -1 -1/2 0
6/30/12 -6 1/2 - 1 1/2 0 - 1/2
7/7/12 -4 - 1/2 -1/2 0
7/14/12 -2 1/2 0 0 0
7/21/12 -1 1/4 - 1/2 - 1/2 0
7/28/12 -2 1/4 0 0 - 1/2
8/4/12 -3 3/4 - 1 - 1/2 0
8/11/12 -2 1/2 0 - 1/2 0
8/18/12 -3 1/2 - 1/2 - 1/2 0
8/25/12 -1 1/2 0 0 0
9/1/12 -2 0 0 0
9/8/12 -1/4 0 0 0
9/15/12 +4 3/4 + 1 0 0
9/22/12 -2 1/4 - 1 - 1/2 0
9/29/12 -2 1/4  0  0  0
10/6/12 +1 3/4  0  0  0
10/13/12 -5 - 1/2 - 1/2  0
10/20/12 -2 1/4  0  0  0
10/27/12 -1 1/4 - 1/2 - 1/2  0

The Rules

Weight and measurement taken Saturday morning right after I get up. Stomach is measured around my belly, right at the belly button. Waist, where I normally where pants and neck where a dress shirt collar would be. All measurements are rounded down to the nearest 1/2″. For belly and waist measurements, I get to suck it in as hard as I can.

Weight Loss Update

Looks like I’ve got everything back on track. Had another good week in the weight loss department. Down another 2 1/4 lb this week, two more lb and I’ll have lost a total of 40.

Totals to date are

Weight (lbs) -38
Stomach (in) -6 1/2
Waist (in) -4
Neck (in) -1 1/2

On going results

Date Weight (lbs) Stomach (in) Waist (in) Neck (in)
6/9/12 Start Start Start Start
6/16/12 -1 3/4 -1 0 -1/2
6/23/12 -1 -1 -1/2 0
6/30/12 -6 1/2 - 1 1/2 0 - 1/2
7/7/12 -4 - 1/2 -1/2 0
7/14/12 -2 1/2 0 0 0
7/21/12 -1 1/4 - 1/2 - 1/2 0
7/28/12 -2 1/4 0 0 - 1/2
8/4/12 -3 3/4 - 1 - 1/2 0
8/11/12 -2 1/2 0 - 1/2 0
8/18/12 -3 1/2 - 1/2 - 1/2 0
8/25/12 -1 1/2 0 0 0
9/1/12 -2 0 0 0
9/8/12 -1/4 0 0 0
9/15/12 +4 3/4 + 1 0 0
9/22/12 -2 1/4 - 1 - 1/2 0
9/29/12 -2 1/4  0  0  0
10/6/12 +1 3/4  0  0  0
10/13/12 -5 - 1/2 - 1/2  0
10/20/12 -2 1/4  0  0  0

The Rules

Weight and measurement taken Saturday morning right after I get up. Stomach is measured around my belly, right at the belly button. Waist, where I normally where pants and neck where a dress shirt collar would be. All measurements are rounded down to the nearest 1/2″. For belly and waist measurements, I get to suck it in as hard as I can.

Friday Afternoon Training

Training

ABD Norwich for the Friday afternoon class. Same basic class as Monday, still legs week so plenty of squats, snow boards, etc.

I bruised my hand holding the tombstone for groin kicks. I’ve got to find a different way to hold the pad, because I’m not holding it securely, Mr. Angel actually kicked it out of my hand twice, and I’m taking all the force of the kicks where my thumb meets my palm.

Jeet Kune Do & Kali Seminar

Tonight was the Jeet Kune Do and Kali seminar at ABD Norwich.

Christopher Smith from IMB Academy was the guest instructor for tonights seminar. We spent the first hour learning some Kali basics with one and two sticks. I had never worked with sticks before, so the basics were exactly what I needed. After some warm-up drills, we practiced six basic strikes on our partners, without actually hitting them. Then we got into the defense against the six strikes. The key on defense was to either form the letter T or X with your stick and the attackers. Finally we learned a couple of disarm techniques, both offensive and defensive. I think Chris did a great job packing a lot of material into an hour.

The second hour Chris went into Jeet Kune Do. He views Jeet Kune Do more as a philosophy of fighting and less as a specific style. We worked on some of the principles of being aggressive, closing the distance while attacking and attacking simultaneously. What felt very weird was that Chris had us use a stance with our strong side forward, which is opposite what I’m used to. The final part was a quick introduction to hand locking and how to combine that with a counter attack. We worked on blocking a round house punch and countering at the same time with a punch to the head. From this Chris asked to improvise whatever continuation we wanted to for the counter attack; each training pair then shared with the rest of the class what they came up with. It was pretty obvious that one of the primary things we train at ABD is Krav Maga. I think just about everybody’s counter attack included getting into the point of reference and the working from there.

The two hours Chris spent with us flew by. He was a great instructor, explained things well and only had us do pushups if we dropped a stick accidentally. I hope Master McShane is able to bring him back again for another seminar.

Study Night

Tonight is a study night and rest night. Planning on attending the Jeet Kune Do and Kali seminar tomorrow night, then training on Friday afternoon.

Workout Tracking

AOS Elevation II

Round 1 Round 2 Round 3 Round 4
Week (Date) Kg Sets Kg Sets Kg Sets Kg Sets
1 (9/18/12) 16 2 16 1 16 1 16 1
2 (9/29/12) 16 2 16 1 16 1 16 1
3 (10/1/12) 16 2 16 2 16 1 16 1
4 (10/8/12) 16 2 16 2 16 1 16 1