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Old 03-18-2010, 09:39 PM   #181 (permalink)
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Mon: mad partner pad work, pushups situps etc. I am not jumping rope for longer than a minute till my Achilles quits hurting.
Tue: 30 min elliptical, 10 min bike, then kata. I get sweaty during kata class, believe it or not. Kata can work you if you do them like you mean them.
Wed: Essentially a repeat of Monday.
Thur: judo, very frustrating b/c I'm having trouble with the fit for o goshi.
Fri: lifted bi's and tri's, some bag work, then Shotokan. I have to work to work in that class b/c the sensei slows it waaayyyy down for a little kid, which is fine, but it's slowed........wayyyy..........dowwwnnnn.
Sat: Judo, then karate (usual kicking drills, then stance and block drills, which was fun and awesome).
Sun: rested
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Old 03-23-2010, 02:28 PM   #182 (permalink)
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Mon 3-22: lifted bi's and tri's, kickboxing, then point sparring. Achilles needs a lot of ice today but it was worth it. I could feel that I'd worked my lungs very hard, which I love, but I didn't have to lie down and say "No mas" until after we were done. (Sometimes it happens during the second or third from last round LOL).
Tue: Shotokan (see above), kata class.
Wed: MMA standup, which is essentially like kickboxing. Grappling, I got sent over with the other women, who weren't doing anything. LAME
Thur: judo, learned uke goshi
Fri: Shotokan, then boxed a few rounds in the cage.
Sat: MMA standup. Two guys ran the class and it was a nice, relaxed, but still efficient class, nobody getting pissed off at you if you have to run to the bathroom.
Sun: rested
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Old 03-31-2010, 11:01 AM   #183 (permalink)
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Mon 3-29: kickboxing, then point sparring. Some of my favorite ladies were there and helped me like always, I'm told that my sparring has improved drastically since I came to that dojo.
Tue: Shotokan (didn't do anything but round kicks and heian shudan) and then kata class. Tired as shit from Monday.
Wed: rested
Thur: Judo (customary jumping jacks, pushups, situps, rolls, breakfalls warmup, then morote seioi nage).
Fri: 45 min elliptical
Sat: 45 min pad work and plyo drills, then 30 min stepmill, then lifted bis/tris/shoulders.
Sun: rested
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Old 04-06-2010, 12:34 AM   #184 (permalink)
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Mon 4-05: partner pad work, pushups, situps, the pad work was awesome since we were able to use our own combinations and then go live toward the end of class, then point sparring drills and sparring, which made me sick to my stomach but was super fun.
Tue: 50 min. elliptical. At 5 it'll either be Shotokan or further cardio and lifting, depending on how patient I'm feeling.
Wed: MMA combination. Pad work/bag work/plyo (stations) then drilled 2 escapes from side control, sweep, guard, side mount (flow drill)
Thur: Just like Wednesday except not quite as intense with regard to cardio.
Fri: Shotokan. I learned the first katana kata and we're learning the first open hand kata. This is a new class at my dojo so we're all white belts.
Sat: rested. Belt test tomorrow at 9 AM.
Sun: Belt test was pushups, situps, striking, kicking and blocking drills, and two kata. It wasn't the Lou Gossett Jr. craziness I had been led to believe, but it was only a yellow belt test. I came back and took MMA combination class, which was bag work, live partner standup drills, and then some grappling. I learned a few new things and hopefully I'll remember them.
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Old 04-12-2010, 10:22 PM   #185 (permalink)
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Mon 4-12: MMA standup (jump rope, planks, jump lunges, kick shield and pad work drills), then point sparring.
Tue: 45 min elliptical, then in the evening, Shotokan and kata.
Wed: The first all live grappling class I took. 3 guys who are fighting on Sat. got maybe 4 1-min breaks in 65 minutes. I was the only woman and understood that I was just along for the ride, but my modest skills made me a somewhat worthy opponent, at least for drills, and it was an incredible workout.
Thur: rested, everything's sore!
Fri: ran 2.5 miles
Sat & Sun: paid for the previous week. I guess I walked my dog about a total of 3 miles each day, but I do that every day anyway.
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Old 04-20-2010, 11:14 PM   #186 (permalink)
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Mon 4-19: kickboxing, then point sparring. Worked on my defensive hook kick, which apparently in sport karate is thrown leaning over so you get more extension.
Tue: ran 1 mile right before Shotokan (yokogiri kukame drills on the heavy bag, heian shodan, heian nidan) and goshinjitsu kata.
Wed: MMA combination class
Thur: ran 3 miles, then judo (neutral randori and listening to my sensei talk a lot to the other MMA people who are figuring out that judo is a huge asset in MMA).
Fri: ran 3 miles, then Shotokan, then drilled mount escapes, guard breaks and passes, and the crucifix. americana and kimura.
Sat: MMA standup, a lot of jump rope, squat kicks, planks, abs and pad work. My partner was helping me to break my habit of sitting in the pocket. IDK why I like it so much, but I constantly find myself in too close. Then karate which was the customary stretch and kick drill warmup, then focus pad drills where somebody twirls the jump rope and you try to punch/kick the pad inbetween rope rotations (Groups of 3).
Sun: rested
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Old 04-29-2010, 10:48 AM   #187 (permalink)
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Mon: ran 3 miles in early PM, then lifted bis and tris, then kickboxing, then point sparring.
Tue: Shotokan (mostly just kata) and lifted chest and back.
Wed: karate (spin kick drills) and MMA, which was the customary jump rope/plank/pushup/situp warmup, then partner dynamic drills (combos up and down the floor).
Thur: judo, a lot of uchikomi. For some reason I'm way better at o soto gari than I am at seioi nage or o goshi. I threw someone 8" taller and 85 lb heavier than me several times; that never gets old.
Fri: ran 3 miles
Sat: rested
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Old 04-29-2010, 01:25 PM   #188 (permalink)
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Since you're obviously not one of those guys who don't believe in weights beyond bodyweight (based on your log), have you ever considered power lifts? Like power press, cleans & snatches. I didn't read every page, but I browsed, maybe you do perform those lifts and I just missed it.

The power adaptions from these lifts will directly translate to striking and kicking speed/power.

The biomechanical equation for power is work(or weight) in physics they use mass/time, which implicates velocity. Striking and kicking (especially shooting & sprawling) with greater velocity never hurt anyone well... except for the other guy.
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Old 04-29-2010, 02:19 PM   #189 (permalink)
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I don't know how to do any of those, or maybe I've done them and just didn't know what they were called. I'd love to incorporate anything that would help my takedowns and TDD.

I've seen GSP working what I think are some of these techniques with kettlebells, but that's the extent of my knowledge.
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Old 05-04-2010, 07:31 PM   #190 (permalink)
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Quote:
Originally Posted by swpthleg View Post
I don't know how to do any of those, or maybe I've done them and just didn't know what they were called. I'd love to incorporate anything that would help my takedowns and TDD.

I've seen GSP working what I think are some of these techniques with kettlebells, but that's the extent of my knowledge.
It'd be worth your time to learn.

Reasons to power train.

The difference between strength & power is the ability to generate force production in a single moment. Strength can be described as how much weight you can move, power can be described as how fast you can move it. You can be strong as hell, but slow as an Ox. Bruce Lee was a good example of power. Power is primarily velocity based.

Reason #1
MOTOR UNIT COORDINATION

The presence of muscle mass, does not necessarily correlate with the amount of power you can produce, though it is indicative of how much strength you have. What primarily discriminates one from the other are MOTOR UNITS. Your muscle fibers are lined with motor units. Motor units innervate multiple muscle fibers, meaning, one motor unit could be responsible for stimulating 1 muscle fiber or it could control 100 or 1000 muscle fibers. When your muscles contract, like for a bench press, your motor units will begin to recruit muscle fibers for stimulation, however, not all of your motor units fire at the same time. Think about a downtown turning their lights on at dawn, one here, one there, five six there, twelve fifteen there until the entire city has it’s lights on or full muscle contraction. That is how strength is expressed. Power is expressed, when all the motor units fire in coordination at one time, so all the city lights come on at the exact same moment. Therefore, someone with less muscle, but greater motor unit coordination, could generate more power, then someone with more muscle, but lesser motor unit coordination.


Reason #2
GREATER RECRUITMENT OF MUSCLE FIBERS PER MOTOR UNIT.

As discussed, you can train your body to fire all their motor units synchronously, but furthermore, you can also train your motor units to recruit more muscle fiber per contraction. For instance, rather then one motor unit stimulating 100 muscle fibers per contraction, it may stimulate 500-1000 muscle fibers per contraction.

Reason #3.
RELAXING OF THE GOLGI TENDON ORGAN.

Your muscles are also lined with golgi tendon organs, they are an autonomic function. When you throw a punch forward, in an automatic reaction, opposing muscles will contract by reflex (though you don’t feel it) and it does that as an inherent protection mechanism. When you throw out a strike at high speeds, your body does not know you intend to stop the strike at a certain point, so it’s natural reflex is to stimulate the golgi tendon organ, which will begin deactivate the muscles slight, so that you don’t throw your shoulders out of socket.

Reason #3b
DECREASING CO-CONTRACTION.

When you flex your biceps, your triceps contract. When you flex your abs, your lower back contracts. Your body is full of co-contractions. It is very difficult to flex an anterior muscle without flexing it’s opposing posterior muscle. Anything you do moving forward at high speeds, you have the golgi tendon organ performing a manual shut down to a small extent and you have co-contraction occurring which pulls you back, if you’re moving forward. Power training teaches your golgi tendon organ to relax “more,” during high velocity situations, as well as decreasing co-contraction.

Reason #4.
INCREASED NEURON FIRING

In power training, because the movements are high velocity, placing that demand on your body for sudden movement will create the adaption of your neurons finding or creating a shorter path to the working muscle. Meaning, the message from your brain, down your spinal cord and to the working muscle takes a short amount of time. Though any improvements with reaction time are minute, it’s those minute moments, like shooting faster, sprawling quicker, ducking & dodging, countering just a bit sooner then the opponent that has great implications.

Reason #5
LARGER MITOCHONDRIA, THEREFORE, GREATER ADENOSINETRIPHOSPHATE PRODUCTION

On a molecular level. High burst intensity (and strength training as well) causes you to create larger mitochondria (endurance exercises cause you to create more voluminous mitochondria). Mitochondria produces adenosinetriphosphates and large Mitochondria produces larger amounts of ATP at one time. ATP is burst energy currency (ADP and AMP or low intensity energy currency).

- Coordinated Motor Unit Firing.
- Increased Muscle Fiber Recruitment by Motor Units per contraction.
- Relaxation of the Golgi Tendon Organ
- Decreased Co-Contraction.
- Increased Neuron Firing.
- Larger Mitochondria/Greater ATP prodcution.


All these elements have an effect on your ability to generate power & velocity.

All these adaptions will happen to an extend with normal sparring. Punching, kicking, sprawling, shooting are all power movements, but eventually, your body stops making improvements in this area, because the body only adapts to “new stress.” Punching no longer becomes a “new stress” after a very short time, especially for something as strong as your core/hips. I’m a big fan of putting my athletes through power training. Hope this helped.
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