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Regen day:

• 25 minutes freeweights
• 15 minute run

Conditioning:

• 1 hour total, 20 minute continuous cycles with 3 minutes breaks:
  • overhead weight runs, wind sprints, box jumps, bear crawls, spiders, alligators, slide/curl/press, knuckle stands, makiwara work, table climbs, yes/no/maybe’s (neck lifts), mountain hangs, monkey swings, crunches, reverse crunches, 8-count bodybuilders, burpies, lunges, tricep presses, pullups

Training:

• Warmup conditioning, 30 minutes:
  • basic stretches and rolls
  • subset of above
  • bagwork:  front kicks, front and side shinkei’s, walking punch, double-barrelled punch
• Single Technique drill and detail (Initial sequence of Bushi, 30 minutes):
  • 3x proper form, slow with full follow-through, focus on breathing, balance, and form
  • 2x lunging variation, slow with full follow-through
  • 2x fading variation, slow with full follow-though
  • 3x increased speed, focus on flow
  • 3x slow, focus on generating full power
  • 3x fast, focus on generating full speed with only incidental power
  • 3x full speed and power
  • 3x proper form, slow with full follow-through, focus on breathing, balance, and form
• Liang-Yi Chuan section 1 review (30 minutes)

Recent Readings/Re-readings:

• The Gift of Fear, de Becker, Gavin

• 60 minutes live blade work:  breathing, balance, form, foundations
• 90 minutes tameshigiri

Already slacking on appending to the training log …

• Warmup, sprints, long distance running, lateral walking, some conditioning
• Aiki exercises review:  kokyu-ho, ten-chi, and weave
  • Suwari waza
  • Tachi waza
  • Muto
  • Niten

Liang-Yi focus day:

• 30 minute conditioning
• 30 minute for review
• 120 minute application detail and practice, first section

• 30 minutes functional core weight training
• 30 minutes running
• Liang-Yi Chuan

• 20 minutes conditioning
• Liang-Yi Chuan detail
• Transitions detail
• Rolls:  grass, concrete, sand, up/down/across hill
• Stances:  closed-eye obstacle movements, up/down/across hill
• Moving uphill, downhill, sprinting
• Striking on uneven ground

Back to Basics:

• Stances:  horse, stick, cat
• Advancing, retreating, turning, rotating, asserting angles, scanning, transitions
• Strengths, weakness, other characteristics of stances
• Footwork exercises:  moving through obstacles with closed eyes, turning obstacles into allies, using tactics to achieve a strategy
• Walking and running uphill and downhill, mechanics, advantages therein, angles, anecdotes on training on cacti-filled shale hills.

Recently Readings/Re-readings:

• On Combat, Grossman, Dave, et. al.
• Meditations on Violence, Miller, Rory
• Sharpening the Warriors Edge: The Psychology & Science of Training, Siddle, Bruce
• The Way of Kata, Kane, Lawrence, et. al.
• A Professional’s Guide to Ending Violence Quickly, MacYoung, Marc
• Games Criminals Play: How You Can Profit by Knowing Them, Allen, Bud and, Bosta, Diana
• Living the Martial Way, Morgan, Forrest

Warmup:

• Mile run
• Taiji 12 Movement
• Taiji 24 Movement
• Liang-Yi Chuan
• Bagua Yang Guas
• Bagua Yin Guas

Rolls:

• Water rolls forward, backward, lateral, wind rolls
• Alternating left/right, forward/backward, opposite shoulder rolls, changing angle and direction
• Distance control and awareness:  two partner drills maintaining maai with leaping/tight rolls

Brakefalls:

• Forward, back, side, hard ground and soft
• Transitions to other brakefalls, rolls, and stances

Motion:

• Walking:  circular scan, linear scan, creeping
• Sprinting
• Long distance running

Oh yeah, almost forgot: Sandan on 2009/09/20. I’ve been going back to the basics with my two students; there’s just as much for me in there as there is for them. Time to keep on training….