Archive for workouts

10 Minutes

Posted in Martial Arts and Training with tags , , , , , on June 14, 2012 by ctkwingchun

I had 10 minutes.  I came prepared.

10 minutes to get changed.

9 minutes to get to the park.

8 minutes to get my 100 burpees done.

3 minutes to get back to the clinic.

2 minutes to get dressed.

1 minute to write this post.

It’s show time.



Mike Lee – Gung Fu clip – circa 1978

Posted in Martial Arts and Training, Music and Clips with tags , , , , , on December 1, 2011 by His Dark Side

Release Your Demons (by Becky E)

Posted in Uncategorized with tags , , , , , , on October 8, 2011 by His Dark Side

“One of my biggest struggles with learning the art of Wing Chun is getting in touch with my anger. When it comes to the skills we are learning the point is to be able to, as a woman, stay safe and have some tools to defend ourselves. Getting in touch with that rage is going to come in really handy when some jerk is approaching with less than honorable intentions.”

Lesson Notes 5 Oct 2011

Posted in Uncategorized with tags , , , , , , on October 6, 2011 by His Dark Side

the teaching method is a layered one designed to introduce a person to increased levels of resistance and psychological and physical torment. in my experience, this is the best way to teach good habits.

once you start recognising patterns in what we do, you’ll see those patterns repeated again and again. ultimately, what i do is simple, but it requires a lot of initial effort both physically and intellectually.

recognize patterns; the way you grab a wrist (lap sau – grabbing hand) is mirrored in the way that you would, for instance, grab and pull a neck.

we worked a drill to take the inside/dominant position of a double handed neck grab/tie and added knees as an attack.

when playing the game of tag, orient your hands forwards to create a barrier or ‘fence’ between you and your opponent.

we introduced the push into sticking hands (chi sao). remember to grab and cover the opponents wing arm (bong sau) and then extend your dispersing hand (tan sau) to uproot at the neck. keep your elbows in to ensure a sound structural attack position.

use an overhand grip.

conceptually, we introduced the idea of following the contour of a persons face with your hand to allow your thumb to pierce their eye (fish hook). the eye is an excellent soft tissue target and your job is to penetrate the socket of the eye, deeply and decisively.

as it is impossible to train this with realism kindly do the following mind-setting exercise; close your eyes in a relaxed place and allow your mind to imagine the following scenario;

imagine that you find yourself somewhere where you have been confronted by a man on the attack. you can see him now, like a dark silhouette. although you try to see his face, it is darkened and shadowed so you dont get a clear look. you know that he is heavy set and bigger than you. imagine that he has grabbed your hair or perhaps he has hit you already and you are quickly recovering from being disoriented. although you cant see his face in detail, you picture yourself clearly fighting back now. your hand finds its way to his face and with aggression you push your thumb deep into his eye.  aggressively you attack him back and when you create the opportunity, you escape now.

we also introduced the idea of ‘anchoring’ yourself if you are grabbed by, for example your hair.

we worked our various punches which you are all familiar with by now.

we went over the  first part of the first form called Siu Nim Tao ‘the small idea’.

Luta “Born of Real Strength”

Posted in Uncategorized with tags , , , , , on October 5, 2011 by His Dark Side

Fitness; Lies, Myths and Bullshit

Posted in Uncategorized with tags , , , , on April 14, 2011 by His Dark Side

***the following are key excerpts from an article (link below) worth reading in its entirety;

  • Muscle withers away if you’re not constantly building it.
  • Too many of us drift into health clubs with only the vaguest of notions about why we’re actually there. Vague goals beget vague methods; the unfocused mind is the vulnerable mind, deeply susceptible to bullshit.
  • Your (personal) trainer knows literally nothing about sports; he’ll gladly prescribe a whole suite of cool stability-ball “functional fitness” and “core-training” exotica with rubber bands and wobbly Bosu platforms.
  • You’ll wonder why 21st-century fitness looks so much like 21st-century dieting, something we labor at constantly while our bodies hardly change.
  • Any reasonable person might conclude that cardio and weight machines are the best gear for getting fit. They’re not… Every serious strength-and-conditioning coach will tell you that muscle-isolation machines don’t create real-world strength for life and sport.
  • Multiple studies of pre-workout stretching demonstrate that it actually raises your likelihood of injury and lowers your subsequent performance.
  • The entire gym, from soup to nuts, has been designed around getting suckers to sign up, and then getting them mildly, vaguely exercised every once in a long while, and then getting them out the door.
  • A personal-trainer certificate isn’t much more meaningful than a beautician’s license — anybody can get one without breaking a sweat or even meeting a single athlete.
  • “The best thing I can do for an athlete,” coach Rob Shaul said to me as I struggled to get up, “is to make him strong. Strength is king, and you’re fucking little-girl weak.”
  • True sport-specific training, for literally everybody except elite athletes, isn’t sport-specific at all. It’s about getting strong, durable, and relentless in simple, old-school ways that a man can train, test, and measure.
  • And now I knew this wasn’t about a gym or about gym equipment; it was about an ethos, an understanding that nothing on Earth beats the fundamentals, a commitment to regular, measurable improvement in everything that a gym trainer won’t teach, for fear you’ll walk away bored: push-ups, pull-ups, bench presses, squats, dead lifts, and even such military-seeming tests as just how fast you can run a single mile.
  • It all starts with understanding the four basic muscular aptitudes: strength, power, muscle mass, and muscular endurance.
  • Strength means how much you can lift once, and it’s the backbone of every sport on Earth.
  • Lift a weight so heavy you can lift it only once, you’re building strength (and, oddly, not much mass); lift a weight you can move six to 12 times, you’re building mass (and, oddly, a little less pure strength); ease up to a weight you can lift 50 times, and you’re working muscular endurance (which is great for endurance sports but tends to undermine the first three, shrinking your strength, power, and muscle size).
  • Focus on a few basic exercises — the squat, the dead lift, and the bench press.
  • It can be hard to believe a true strength coach the first time he tells you that by pressing and dead-lifting on even days, squatting and doing chin-ups on odd days, avoiding all other exercises, and adding a little to the bar each time, you’ll be stronger than you’ve ever been in only a month’s time.
  • If you just stick to a basic strength-training program, you can expect a certain wonderment about what the hell you were doing all those years, why nobody told you it was this simple before, and why nobody else in the gym appears to have heard the good news.
  • Keep it simple.

Today’s Solo Workout

Posted in Uncategorized with tags , , , on September 20, 2010 by ctkwingchun

10 hill sprints with 10 pushups after every sprint

Heavy bag

Attribute training: Pole and Swords

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