Body and Soul applied to the Moment

12 Feb- EZ interval PT

2012-02-13T05:03:00.000-08:00

3 x (6 sprint rounds + 30 bar pushups + 9 frog jumps). Pretty tiring. Will shift it to 5 sets for a harder workout in the future.

11 Feb- Clinch grappling, ground sparring and EZ stairs run

2012-02-11T01:56:00.000-08:00

Light stuff. Nothing out of the ordinary, scored a guilotine,, rear naked, triangle + armbar, Kimura, armbar and arm triangle. Stairs run was more of a workout meant for Hunter.

10 Feb- EZ run

2012-02-10T00:41:00.001-08:00

30mins....to Macritchie and back in nice and HOT weather.

8 Feb- Interval run

2012-02-08T02:30:00.000-08:00

3 x 850m....hot, hot and hot! 3.20 3.28 and 3.28. Ok timings and running felt pretty smooth.

6 and 7 Feb- EZ bagwork and push-up sets

2012-02-06T05:32:00.001-08:00

Quite a bit of RH kicks and bare-kunckle sam punch combinations to condition my fist and wrist. :) And then onto bar push-up sets (5 x 30) per day. :)

3 Feb- Interval run (boots)

2012-02-03T03:21:00.001-08:00

3 x 850m in boots. Good and smooth. Breathing pattern was excellent! :)

31 Jan- EZ bagwork

2012-01-31T04:50:00.001-08:00

30 x side kicks, 6 x 10 RH kicks (per leg), 2 x 30 teeps, 30 knees, 30 elbows and 30 sam punch combinations.

29 Jan- MT clinch grappling +"Run and Pump"

2012-01-28T06:51:00.000-08:00

Did 6 rounds of 3mins clinch grappling. Nothing new, I just focused on scoring takedowns from the dominant clinch.

Run and Pump: 30mins with 90 pushups in between. Brought Hunter along for his work out.

24 Jan- EZ run

2012-01-24T00:31:00.000-08:00

30mins....to Macritchie and back. CV not all that recovered from Friday. Chest heavy and tight. Muscles quite ok except inner right thigh felt stretched on the last 5mins of the run.

22 Jan-KM, MT + FFS practice

2012-01-21T20:47:00.000-08:00

KM
1) 50 x running away -> re-engaging with combatives
2) 50 x tactical striking combinations
3) 50 x defense against rear naked choke
4) 50 x inside defense into knees into side face push takedown
5) 50 x outside defense into groin kick/knee jam
*managed to design some advanced pre-emptive striking on two assailants from bouncer position*

MT
1) 30 x counter khao into lead sok that
2) 30 x pat khao into sok kab
3) 30 x yaeb, thoi, lead body shot, sok ti
4) 30 x block clinch into lead sok that
5) 30 x yaeb, thoi dong, lead hook, teh ka

FFS
1) 50 x 2 strike combinations
2) 50 x defensive reactions to head attacks
3) 50 x back shuffle into slash into counter-stab
4) 50 x forearm jam into counter-stab
5) 50 x low level fake into high stab
6) 50 x defensive reactions to leg attacks

20 Jan- combat load run

2012-01-20T00:30:00.000-08:00

Ran to Macritchie, did 9.6km there and then ran home. Clicked the first 3.2km in 18m22s. Can be loads faster if not for the route and terrain. Oh well. I can always improve.

18 Jan- Interval run

2012-01-16T19:38:00.000-08:00

3 x 850m sets. Ok timings- 3.19, 3.23, 3.23. Then 2 x 300m- 0.52, 0.55. Was an ok day as I reminded to keep smooth, run relaxed and control my breathing. Back in gear. :)

15 Jan- EZ interval run + MT sparring

2012-01-15T01:42:00.000-08:00

5 x 400m sets. Was a bit smoother today. -75secs

MT sparring was ok today. Scored a takedown counter to khao ti in the clinch. Also scored a reverse crescent kick to the head counter to opponent striking. Last but not least, I scored quite a few clean RH kicks to the body (AFI)...yay!

13 Jan- Interval runs and static sets

2012-01-13T23:53:00.000-08:00

3 x 800m and 3 x 300m interval runs. Forgetting to take my own advice about breath regulation. Tsk Tsk. Added in some static sets for good measure. I really should not be over-ambitious and put static sets in between my interval sets. Yet another tsk tsk. You would think that I should know more about structured and focused training. Always fearing that 'it' would be too easy and thus adding in things to buff it up. Interval runs should stay interval runs! I can save the static sets for RPJ-like runs.

12 Jan- MT weighted shadow boxing + static sets + sparring

2012-01-12T03:54:00.000-08:00

5 x 40 crunches, 5 x 30 pushups

Weighted MT shadow boxing of 5 x 2 mins

MT sparring was fine. Could not 'play' takedowns so I worked on scoring clean RH body kicks. Scored about 5. Not bad. Shall keep working at that.

11 Jan- Interval shuttle runs + MT shadow boxing

2012-01-09T17:29:00.000-08:00

MT shadow boxing.

Interval shuttle runs: 5 x 6 lengths of that carpark stretch, over and over again. Legs felt heavy and uncoodinated. Timings were not fantastic but then again I also do not really know the distance. But the timings seem fair in comparison to when I ran that 4 x stretch in boots.

8 Jan- MT sparring + EZ run

2012-01-08T01:49:00.000-08:00

Sparring was ok. Read and explioted some of their defensive reactions successfully three times. Also I worked my sam punch combinations in, becoming bread and butter now. :)

Went for an EZ run with Hunter and Yats to Macritchie and back.

6 Jan- Interval run 1 (-72secs)

2012-01-06T03:07:00.000-08:00

Bad day to start with my 1st ever interval run of the year. But oh well, we have to do what we have to do. Quads tired out from the 4 Jan run and stairs hops and hill sprints.....legs did not feel like my own after the 2nd set. Managed a decent timing and ran an extra 100m at the end. :p But all in all, it was an ok set despite the 'not so nice' timings.

5 Jan- MT shadow fighting + FFS practice

2012-01-04T19:22:00.000-08:00

FFS practice
1) 50 x 2 strike
2) 50 x (fake low, strike high)
3) 50 x (back shuffle + slash -> counterstrike)
4) 50 x (defensive reaction against head strike -> counterstrike)

MT shadow fighting (30 of each)
1) pat teep -> sok kab
2) teep teh -> khao loi
3) bang pit -> uppercut -> hook -> teh ka
4) off balancing push -> teh ka

4 Jan- Run and quad sets

2012-01-04T04:29:00.000-08:00

Ran 29mins....caught 1min off on the 2nd stretch back. 2nd WIND...HOORAH! The sun was nice and hot! Been awhile since I last ran in the afternoon sun like today. Then I ended off the day with frog hops up the stairs (6 sets) and sprints (6 sets) up the hill.

1 Jan- EZ run + FFS practice

2011-12-31T20:25:00.000-08:00

FFS practice: 50 x (fake low, strike high), 50 x (fake high, strike mid), 50 x 2 strike combinations, 50 x FFS shuffle retreat -> counterstrike

EZ run: 30 mins...around the neighborhood. Hunter kept with the pace very well...HOORAH for my furry son!

31 Dec- MT sparring

2011-12-31T00:47:00.000-08:00

Worked my sam punch combinations in today. Turned out fine. Takedowns were ok too. Also, I remembered to establish more inside clinches.

AFI: I will stand my ground, counter-fight with bang pit and kick checks.

30 Dec- MT sparring and fitness sets

2011-12-30T07:15:00.000-08:00

Did some bar pushups, burpees chin-ups, one legged squats, side-to-side hopping, frog hops and situps.

For MT sparring, I did ok. But I forgot my AFI again! Jialat!
1) I better not forget and incorporate my sam punch combinations into MT sparring tomorrow. Other than that, the takedowns are fine.
2)But I have to learn to capitalise on an opponent who covers up high with a teh that sweep.
3) Also, I need to establish the head control in the clinch more.

28 Dec- bagwork & stairs run

2011-12-27T05:36:00.000-08:00

Morning : Bagwork
1) 4 x 50 RH kicks (I discovered that the turn of the kick is greatly improved if I lead my hip rotation with my knee!)
2) 30 x 3 punch combination (of each type)
3) weighted punches

Afternoon: Stairs run: 5 x (13 flights + 30 bar pushups + 30 crunches) Timed my runs: 1.35, 1.28, 1.26, 1.30, 1.28 :)

27 Dec- MT sparring + FFS practice

2011-12-26T21:45:00.000-08:00

Did not get to work on anything new. Should have been working on teep to counter teh into khao loi but I FORGOT! Terrible. Other than that, I scored a Le si bu ya which is ok. And the takedowns counters to kicks were better today. :) And I scored a fairly decent amount of head kicks. :)

'Re-bumped' the bump on my left shin. Gotta do something active to 'de-bump' it.

AFI
1) teep counter to teh into khao loi
2) khao counter to teh
3) sam punch combinations

Some simple FFS drills
1) 50 x faking low -> striking high
2) 50 x faking high -> striking mid
3) 50 x rocking (to steal space) -> FFS lunge -> 2 strike
4) 50 x FFS retreat shuffle -> 2 strike

26 Dec- EZ run + KM shadow fighting

2011-12-25T07:44:00.001-08:00

KM shadow fighting: drilling in 50 repetitions of each
1)side headlock defense
2) untrained choke from side defense
3) untraned choke from front defense
4) rear naked choke (not sunk in) defense
5) rear naked choke (sunk in) defense

EZ run: simple and realxed 40mins. Or at least that was what it was supposed to be. But I feel light and my quads felt strong (must be from all those stairs sets). In fact, my legs felt long and strong and my CV could not quite keep up. So it turned out to be fast and even faster on the home stretch home as I pushed the pace.

25 Dec- MT technique drilling

2011-12-25T00:06:00.000-08:00

Worked on the new fight vocabulary from yesterday with Yao Cong. Did bagwork, ab and fist conditioning, weighted punches and neck raises and EZ run.

New fight knowledge

2011-12-24T04:56:00.000-08:00

Improving my counter-fighting vocabulary with
1) sok kab counter to teep
2) sok kab counter to teh
3) khao trong counter to teh
4) sok ngud counter to hook
with 3 x 30 shadow drills on the above.

23 Dec- MT Shadow boxing + FFS practice

2011-12-23T03:50:00.000-08:00

MT shadow boxing: weighted straight punches, drilled on skip knees, bang pit -> combinations, pat tee into counter-kicks, lead teep to head, fake right RH -> rear teep/sidekick to head.

FFS practice: (3 x 50 defensive reactions to strikes to head), (3 x 50 defensive reactions to strikes to leg), (2 x 50 forearm jam to opponent crashing in and counter-attacking), (2 x 50 FFS shuffle -> fake -> 2 strike combinations)

22 Dec- Bagwork

2011-12-22T02:35:00.000-08:00

To drill in
1) hammerfist counter to pat teep
2) pat teep into counter attack
3) bang pit into combinations
4) sam punch combinations
5) skip knees
6) off balancing technique into teh
with strength on the bag.

21 Dec- stairs run + FFS practice

2011-12-20T20:45:00.001-08:00

stairs run: 5 x 13 sets (30 push-ups and 10 star jumps in between) Wow! This setup is really a killer....no joking! The star jumps really puts your breathing out of whack and you really have to push hard on the run.

FFS practice: defensive reactions and counterattacks against head (3 x 50) and leg strikes (3 x 50) + 2 strike combinations (4 x 50) + defensive reaction against opponent crashing in (2 x 50)

20 Dec- MT shadow fighting

2011-12-19T22:42:00.000-08:00

Drilled on punch combinations, faking into the Teh That, Bang pit into yaeb yung and hammerfist countering after a pat teep. Then did some weights too. :)

19 Dec- Ground-fighting

2011-12-19T07:32:00.000-08:00

Did a bit of ground fighting. Didn't score anything special just focused on the basics and setting them up properly.

18 Dec- MT sparring + stairs run + MT shadow boxing

2011-12-18T00:57:00.001-08:00

MT sparring: controlled the distance well. Scored a takedown counter to a knee in the clinch and quite a few teeps to the head. Will also work on Yati with her sparring tactics.

6 x 13 flights of stairs run with 20 pushups in between.

Shadow-boxing to focus on setting up the teep and improving the bang pit into yaeb yung.

17 Dec- MT sparring

2011-12-17T06:11:00.000-08:00

Gotta be more careful in the clinch. Fell prey to a hook takedown. But a takedown is still a takedown and I need to be more careful. That being said, I scored many nice Teh that takedowns from south paw and landed many head kicks (including a Ta kod teh) from nowhere.

My AFI:
1) be wary of the leg hook in the clinch
2) utilise what Kru Suphan taught me to escape the caught teep and return with a hammer fist to keep safety distance (I must shadow box this in)

16 Dec- Muay Thai sparring

2011-12-16T09:58:00.000-08:00

Teeps to the head worked well. Pulled off a Yok counter into side clinch and then knees. Bang pit was working fine too. Also managed to pull off a Le si bu ya. In other news, boo sparred well too and scored a sweet spinning back hammer fist and some good teeps.

15 Dec- MT shadow boxing and stairs run

2011-12-15T01:15:00.000-08:00

6 x 13 flights.

Then I shadow-boxed MT and focused on the drag and pull takedown counter to the teep, bang pit into combinations, bang teep, immediate teep from bang teh and the fake low RH into high teep.

14 Dec- MT sparring

2011-12-14T06:16:00.000-08:00

Got to work in the face push counter in the clinch and it worked fine. Pulled off a few clearing of lead guard hand -> crescent kicks counter to the long guard as well and fake RH into high side kick to the head. And I scored a takedown counter to a Khao Ti in clinch. Sweeto!

Not very happy with the bang pit today but some other counter punching (split jab) methods came into play.

13 Dec- stairs + EZ run

2011-12-13T19:32:00.000-08:00

5 x 13 flights, each at about 1.33-1.40. Then ran with Yats and Hunter to the vet and back.

12 Dec- Bagwork, MT and Ground sparring

2011-12-11T21:26:00.001-08:00

bawork: focusing on turning the hips in for more drive on the RH kick. Going by quality and quantity today and not by timed rounds. Left feet wound still not healed up yet and thus I can't kick with it yet. Feels good to pull of the Jarakhe Fad Hang off the spinning backfist combination.

MT sparring: gonna focus on
1) kick defenses into counterattacks (pulled off a few!)
2) bang pit into counterattacks (worked well!) 3) takedowns from clinch and as a counter to kicks (was ok...getting in more mileage)

AFI
1) need to remember to utilise Yok counter in the clinch
2) use more of my leg knee to strike when in the clinch
3) use the face push counter in the clinch

Ground sparring: gonna focus on
1) scoring a neck crank (forgottttt!)
2) do the blue belt mount escape (forgottt as well!)

The good thing is I got more mileage in on my ground controls, escapes and restraints into ground n pound. Scored an arm triangle and an armbar.

11 Dec- MT sparring

2011-12-11T01:48:00.000-08:00

Focused on counter punching from bang pit. Needs more work but it is getting there. Need to shaodw box this into muscle memory.

Managed to score a proper takedown with the hand and leg sweep going in after pat teep. Yay, AFI covered. Also managed to score a teh that counter against opponent's gan in clinch.

New AFI:
1) execute my Sam combinations (that I learned from Kru Rock) and finish off with a RH kick in entirety and follow through.
2) execute my newly designed left bang pit -> immediate counterjab -> yaeb yung combination
3) pull off my Teh Lum Dua (twice) -> Teh Lum Dua fake -> Teh That takedown
4) start drilling the elbow counters to punches into muscle memory

10 Dec- MT sparring + stairs run

2011-12-10T01:10:00.000-08:00

A bit rusty. Needed a while to remember and get my kick checks into counter-kicks into motion. Managed to score a few nice teh that takedown from south paw and side ob-klar takedown from low clinch and a toss takedown from high clinch.

AFI:
1) I need to work on my takedowns from the caught kicks (as seen below). I keep forgetting to incorporate the arm pull in.
2) utilise the bang pit and learn to counter jab from that

5 x 13 stairs run as Hunter was gassing out after the 4th set. Carried on to do cn-up sets (2 x 8 + 1 x 10) and 3 x 30 varied bar pushups + 3 x 10 single leg squats. :)

New BJJ fight knowledge

2011-12-09T02:27:00.000-08:00

Some sweet moves- knee bar from halfguard, armbar from sprawl and from taking his back and neck crank from full mount (which I already know but have not forgotten to apply and thus it has receded into the back of my BJJ skill bank) I will work on that!

8 Dec- shadow clinching + FFS practice + Chin-up training

2011-12-07T20:20:00.001-08:00

Shadow clinching: 6 x 5mins worth of it. To drill in clinch counters and takedowns from clinch.

FFS practice: more work on countering head and leg strikes. 5 x 50 for each counter-attacking situation. Incorporated the calf raise defense against leg strikes and worked the follow-up strike as the opponent is returning to his normal fighting stance.

Chin-up training: 6 x 30 sets of bar pushups with 3 x 8 chin-up sets.

7 Dec- EZ Run

2011-12-07T03:24:00.000-08:00

First 30 mins EZ run with Hunter. He had to do a pit stop for 3 times but they were short ones. Proud of him. Many more to go!

Interesting Eskrima chokes

2011-12-06T21:27:00.000-08:00

Interesting Eskrima chokes that have utlity on the mats as well.

New MT fight knowledge

2011-12-06T07:18:00.000-08:00

Almagating Cung Le's skill sets into the MT frame of usage.
1) opponent kheu -> gan -> whizzer toss takedown
2) kheu opponent's RH kick -> punch -> shoulder hike takedown

6 Dec- FFS & MT practice

2011-12-05T23:17:00.000-08:00

Focusing on defensive reactions today on mitts with Yats.

Did 3 sets of 50 defensive reactions against
1) a head strike
2) a leg strike (took away the leg raise defense and added the knee bend and leg slide defense. Reaction training like this really seperates reality from conceived reality. Great!:) )

Then for MT, I did 50 of each
1) kheu -> dan -> khao loi
2) gan counter to kheu -> elbow to opponent's head
3) body twist counter to teep -> back hammerfist -> thoi -> khao

Muay Thai instructor (WMF) course

2011-12-05T01:28:00.000-08:00

Ta Kod Teh

2011-11-27T20:29:00.000-08:00

MT instructor (WMF) course at Pattaya Kombat village

2011-11-20T19:37:00.000-08:00

New skill sets
Muay Thai moves in Thai
Thai numbers
Mitt work
Holding Mitts for the fighter
Moon- pivot left out of corner + clear him with lead hand -> power hook
Elbow counter to uppercut
Dung- upper body retreat
Knee counter to knee
Step-in/power Elbow/knee
Elbow counter to jabs/crosses
Catching opponent's RH kick into jumping right RH kick counter
Flying elbow spike (downward)
Guard/counter punch cover-up
Elbow lift counter to clinch
Push counter to double underhooks
Shin guard when in clinch
Side Ob-Klar takedown
Takedown counter to hook knee
Face push counter to clinch
Counter to caught RH kick (with elbow follow up)
Counter to shin block
Lok Sok/Khao (step-in elbow/ knee)
Angling of the final impact during Teep to make it harder to catch and easier to pull out

20 Nov- VS a FFS fghter

2011-11-20T06:17:00.000-08:00

Analysing everyone's moves and hits from yesterday's FFS essentials workshop and I realised that I need to develop tactics to specifically fight FFS dudes. The stance and strike range displaces many target areas. Thus I am working on developing and drilling tactics to VS FFS fighters. I will try my best by myself. However, a lot of these drills require timing and a partner to drill against.

18 Nov- FFS practice

2011-11-18T01:31:00.000-08:00

100 of maxismising strike distance (2 strike combinations).

Then 50 lowline fakes into 2 strike combinations.

Then 50 highline fakes into 2 strike combinations.

Then 25 of each elbow/forearm jam counter to weapon arm being trapped.

Muay Thai AFI

2011-11-17T08:34:00.000-08:00

Ok, after more analysis. I have decided that I need to improve my teep kick counter.
When the kick has already landed, I need to catch the foot and then shadow box in the mechanics for
1) pushing the foot up and bursting in to take him down (today I wasted a brilliant opportunity. I raised it up but released it to the side instead of pushing straight up all the way)
2) swinging it to the side and counterkicking
3) sweeping his balancing foot for a takedown

In addition, I need to remember to follow through my peek-a-boo counter punch into a full combination.

17 Nov- MT sparring + stairs run

2011-11-17T00:45:00.001-08:00

The takedown attempts were a little rusty at the start but worked well towards the end. Once, I had caught his push kick and he tried to counter with a superman punch and I ducked that and swept his leg in mid air for a takedown. Another time, he tried a jumping punch in but got clocked with my cross instead. The other takedowns that I scored were a bearhug lift into takedown and also a pull neck + chop leg from the clinch. On my last attempt, I scored the rear leg sweep takedown from South paw! Finally!

Other than that, the jab + cross into knee strike combination, the teep counter from lead kick check and peek-a-boo counter punch worked well.

Then I did a 5 x 13 flight stairs run. Work day completed!

The good OLE stuff (Muay Boran)

2011-11-16T07:34:00.000-08:00

There are many similar and useful kicks to TKD but they just aren't used in the ring in the modern version. What a waste!

15 Nov- MT shadow boxing + KM training

2011-11-14T20:27:00.000-08:00

Did 25/50 repetitions of
1) peek-a-boo guard counter punch combination
2) rear kick check -> jam kick (off check)-> lead RH kick to head
3) lead kick check -> push kick (off check) -> flying knee or flying front kick to head
4) setting up knees in clinch
5) jab, cross -> knee
6) jab, reverse elbow
7) parry (down) -> counter jab -> roundhouse kick

Did 2 x 2mins of M.A.D
1) bad- got slightly gassed towards the last 30secs and got crowded and clocked in the head twice.
2) good- executed laddering and bouncer frame + angling
3) good- scored a few nice side hammer fists into oncoming assailants
4) good- Even landed a crazy flying knee.)
and 4 x 30secs of 'toe-to-toe' and then quad conditioning.

Finished off the day with KM shadow fighting of kick defenses into counter strikes into follow-up combatives.

Razor Tv interview

2011-11-14T08:23:00.001-08:00

week of 14-20 Nov

2011-11-14T06:53:00.000-08:00

Mon- FFS session (Instructor course complete!)
Tues- KM class (training) + MT shadow boxing
Thurs- EZ run + MT bagwork
Fri- MT class + KM class + FFS practice
Sat- KM PT + FFS introductory workshop + KM class + MT shadow boxing

FFS instructor course week 9

2011-11-14T06:30:00.000-08:00

Ah...all done now. What a fantastic start to a journey. And Guro Gilbert has been an excellent tutor. :)

Skill sets covered
1) pivoting against opponent crashing in
2) pivoting after universal block
3) deceptive eye setup to strike
4) rocking to steal space
5) elbow forearm jam to counter trapped weapon arm
6) improvised short stick blocking and counter-attacking
7) improvised long stick blocking and counter-attacking

13 Nov- MT sparring + chin-up PT

2011-11-13T08:49:00.000-08:00

Worked on the counter punch from peek-a-boo guard and also the set up a nice cross -> uppercut -> hook combination from halfguard.

Chin up PT was good. 3 sets 0f 8 chinups and quite a bit of 3 point pushups.

12 Nov- Muay Thai sparring + bagwork

2011-11-12T00:08:00.000-08:00

1) AFI: my hands come down when I throw push kicks. Need to keep them up!
2) And also incorporate more of the shuffle push kick into my sparring.

I got to try out the jab,cross,jam kick to waist and lead RH kick to head combination, the lead parry down into counter jab and the setting up of the knees from clinch.

Lastly, I worked out a double push down to his guard and push kick into superman punch combination.

Then, I did 3 sets of hard hitting 8 min sets of bagwork.

Lots of 3 point pushups, chinups and fist conditioning too.

11 Nov- MT shadow boxing + FFS practice

2011-11-10T20:36:00.000-08:00

MT shadow boxing: drilling in the usual stuff and the new lead parry (down) into combination striking and also reinforcing my setting up of knees and elbows in the MT clinch.

FFS: distancing, lunging combinations, shuffle combinations and variations. Right heel a bit sore again....too much lunging. :(

10 Nov- EZ run + FFS practice

2011-11-10T00:25:00.000-08:00

Gonna break in my new shoes today. 30mins EZ run. The front portion of the shoe feels very 'high' and ready to 'fly'. They feel great and light yet powerful. I practices directional changes and circling on the assailant on the second half back.

FFS practice: focusing on shuffle into L/R directional chage and shuffling from walking backwards, double strike combinations, maximising my thrust distance and working in stab/slash fakes into my combinations.

8 Nov- reviewing mechanics for multi-directional O/S defense

2011-11-08T06:38:00.000-08:00

Basically the title says it all. The focus is on maintaining safe form, executing a palm strike that will find the target, the hip twist into the lead kick to generate power and pivoting and bursting properly in the direction of the attack.

And also I reviewed the mechanics of the O/S defense and improved on its strength and safety.

Training schedule for week of 7-13 Nov

2011-11-07T04:43:00.000-08:00

Mon- FFS practice
Tues- MT and KM shadow fighting
Thurs- FFS practice + EZ run
Fri- KM class + FFS practice + MT shadow boxing
Sat- KM PT + KM class (training) + FFS class + MT PT + MT bagwork
Sun- FFS class + KM class + FFS practice + fitness corner sets

5 Nov- A full day (FFS practice + KM training + Mixed run + MT shadow boxing)

2011-11-04T07:34:00.000-07:00

FFS practice- focusing on range of strike, two strike combinations and baiting with the optimal stance and counter-striking.

Mixed run- 30mins of run inclusive of 80 flights of stairs.

KM training focused on knife defenses today. AFI: I have to fully dive in for the arm trapping. Though I did well to elbow control and close the distance and eventually deliver multiple vital area strikes...I felt that I could have done a much cleaner and better job. Oh well, I will improve!

And I drilled more shadow clinching and boxing in for MT. (drawing nearer and nearer to the 2 weeks now)

4 Nov- Muay Thai shadow boxing

2011-11-04T04:34:00.000-07:00

Shadow boxing + clinching (setting up knees).

FFS instructor course sparring clinic # 9

2011-11-04T04:28:00.000-07:00

FFS instructor course

2011-11-03T08:24:00.000-07:00

3 Nov- Setting up Muay Thai knees from the clinch

2011-11-03T00:40:00.000-07:00

Methodically building up muscle memory for my 5 techniques. Lots of slow and steady repetitions.

New knowledge for the day is the flying knee counter to the caught knee. Sweeto and to the point!

1 Nov- KM muscle memory training + EZ run + FFS session

2011-10-31T23:53:00.000-07:00

Sun was ok. Been awhile since I last ran. Quads tight from yesterday so left knee wasn't feeling smooth.

Then I worked on slow-motion and multidirectional KM tactical striking combinations.

Lastly, I headed off for my FFS instructor course session. Good training day. Hoorah!

FFS instructor course week 8

2011-10-31T20:48:00.001-07:00

Skill sets covered
1) mechanics review
2) Sparring clinic # 7 (AFI: staying TRUE to the counterstrike to the opponent's head even though opponent is attacking/faking)
3) sparring clinic # 8
(Going up against Sunny was a totally different experience!
I am happy with
a) scoring easily on his knife and arm/hand
b) FFS slash defense protected me against many of his swings with many clean and 'right-through' slashes on his wrist/arm(though they initially unsettled me as I was not used to them)
c) scoring with my first two hit combination
d) scoring with my first highline fake
AFI: learning my distance for lowline attacks, following up with a counter stab after my slash defense
4) instructional review # 1 (AFI: "Know that you know!")
5) sparring clinic # 9(got to work on universal blocking. AFI: retreat from optimal stance to counterstrike)

31 Oct- MT bagwork/sparring

2011-10-31T03:32:00.000-07:00

Did some hard-hitting MT bagwork and then sparred quite a bit. Initially I concentrated on pure MT and conservative but tactical striking. Then later I switched it up to FFS principles and tactics and guess what- frustration abounds on the other party and they could not connect at all. Keeping check of distancing is KEY!

Week of 31 Oct-6 Nov

2011-10-30T02:59:00.001-07:00

Mon- MT bagwork/ sparring
Tues- mixed run + FFS session
Weds- FFS session
Thurs-FFS session + MT PT
Fri- MT Bagwork + stairs run
Sat- KM class + publicity shoot
Sun- KM class + FFS practice + MT bagwork

30 Oct- FFS practice + MT bagwork + KM training

2011-10-30T02:57:00.000-07:00

Practiced knife defenses and SURVIVAL room drill for KM today.
Focused on double strikes for FFS.

Did some full force MT bagwork.

Busy training day, just the way I like it. :P

29 Oct- TACFIT + FFS practice + KM knife defense drill training

2011-10-28T07:20:00.000-07:00

Not much to say. I can put in good time now that silly CQ is out of the way. I can do what counts and is fun. :) TACFIT always works up a sweat fast.

Concentrating on the 'selling' the lowline fake, striking amidst body movement (shoulder leans) and working on double strikes.

Also, I got to practice some KM. Need to remember to take down and remain standing as much as possible in the SURVIVAL room. Tomorrow, I will really concentrate on executing proper trapping of the weapon arm mechanics and follow through with the takedown principle to ensure a greater 'knife-free" experience. But on the overall, I am quite pleased that my mechanics and reaction time is still there.

FFS instructor course week 7

2011-10-24T23:05:00.000-07:00

Skill sets covered:
1)instructional review # 1
2) cheating space by pacing
3) mechanics review (AFI: 'selling' the low fake)
4) sparring clinic # 5 (AFI: commitment to striking)
5) sparring clinic # 6 (distancing and commitment to striking improved. AFI: cutting sharp angles when opponent crashes in AND going for the low strike when opponent's leg is 'heavy'/ crashing in)

Week of 24-30 Oct

2011-10-22T07:00:00.000-07:00

Mon- CQ PT 4 + STB KM workshop day 3
Tues- FFS session
Weds- KM class + FFS session
Thurs- FFS practice
Fri- FFS session
Sat- MT practice + KM PT + KM class
Sun- KM class + Mixed Run + FFS practice

22 Oct- FFS practice

2011-10-22T02:11:00.000-07:00

FFS: 2 x 100 'standup from optimal stance" and counter strike + 2 x 50 lowline attack fakes (concentrating on 'committing' to the lowline fake and striking from that position without changing the profile) + 3 x 100 slow-motion stab mechanics (with lunge and shuffle built in)

Lotsa fists conditioning and also 6 x 10 spring pushups.

20 to 23 Oct- CQ 2011 PT

2011-10-19T17:03:00.001-07:00

20 Oct: 5 x 40 pushups
21 Oct: 5 x 40 pushups, 3 x max situps, 3 x 1.2km combat run
23 Oct: 3 x max pushups, 3 x max situps, (1 EZ) 4 x 1.2km combat run

19 Oct-FFS practice

2011-10-19T05:46:00.000-07:00

500 slow-motion stab mechanics with some FFS lunge and deception/set-ups thrown in.

17 Oct- FFS + MT practice

2011-10-17T02:44:00.000-07:00

FFS: 400+ slow-motion stabs. I am focusing on mentally drawing a straight line between the knife point and the target and flowing through that trajectory. Also, I am focusing on hand before body into the lean for optimal stance. Feeling the difference.

MT: 3 x 10mins MT shadow boxing practice. Fist conditioning and Chin-up training: 5 x 30 bar push ups + 2 x 8 chinups + 1 x 6 chinups. And lotsa fist conditioning whenever I remember. :)

Week of 17-23 Oct

2011-10-16T08:40:00.000-07:00

Mon- MT + FFS practice
Tues- KM class + FFS session
Weds- FFS practice
Thurs- CQ 2011 PT 2 + FFS session + MT PT class
Fri- CQ 2011 PT 3 + STB worshop day 2
Sat- CQ 2011 PT 4 + KM class
Sun- MT practice + FFS practice + KM class

Body conditioning

2011-10-15T11:20:00.000-07:00

One thing that I have been neglecting is conditioning my limbs more.

Abs....yes. Shin....yes. But nothing much else.

So the first body part that I am gonna focus on are my hands for a month and see the effects....hammerfists on the floor and back of the fist strikes to the wall to build them up. Heavier and stronger fists deliver heavier blows..simple logic.

15 Oct- KM and Combat running + push-ups + crunches training

2011-10-15T03:27:00.001-07:00

Nice day of training but I need to do more combat runs. Will work into that next week.

14 Oct- FFS and KM training + chinup training

2011-10-14T04:44:00.000-07:00

150 pushups = 3 x 6 tight grib slow chinups

FFS practice to focus on stab mechanics
1) reacquainting with optimal stance
2) chin tucking and keeping and controlling head and vision level
3) knife edge lining up and following through to the target in a straight line

Did about 350 slow-motion breakdown stabs and learning/ feeling new and more correct mechanics. Its nothing but steady work instead of MONKEYING AROUND WITH A KNIFE.

Also, I got to do some KM practice on inside/outside defense + follow-up combatives/ restraint/ takedown and laddering into followup into control/restraint. Been a long time. The instincts and movements are still there. Makes me :)

FFS instructor course week 5 and 6

2011-10-11T18:14:00.000-07:00

At the halfway point of the start of my FFS journey....anticipating what is to come. :)

Skill sets
1)sparring clinic 3 (AFI: maintaining proper stab mechanics during sparring)
2) mitt session (presurred and pressuring, offensive (targets up) and defensive (blocking and counter striking))
3) sparring clinic 4 (stab mechanics improved....New AFI: defense against Guro's crash in/ clear and stab attack)
4) mechanics review (AFI: "selling" the low-fake, timing the counter-strike on the opponent's recoil)

11 Oct- MT practice 5

2011-10-10T19:34:00.000-07:00

Gonna hit hard and smart- practicing my 5 new striking combinations with 30 reps each. And my old combinations with 20 reps each. Can feel my kicks getting snappier and landing harder again. :)

10 Oct- FFS practice

2011-10-10T03:08:00.000-07:00

Focused on keeping my head still (which I realise keeping ny chin in and down helps) and the stab out and back straight with balancing arm out to lengthen my stabbing distance and also slow motion FFS lunging to strike. And also worked on distance appreciation demonstrations that I can show my future FFS students. Indeed at distances where conventional knife fighting stance and strikes are out of range, FFS techniques can still deliver the entire/ more of the knife length into the target and also with more impact thanks to gravity and the linearity of the strike form.

9 Oct- MT practice 4 (shadow boxing)

2011-10-09T04:26:00.000-07:00

3 x 10mins to focus on combinations and coordinations. Came up with 5 new combinations and as well as working on old combinations. :) Good and productive.

And 180 pushups and 3 x 6 chinup sets.

Week of 10-16 Oct

2011-10-08T03:25:00.000-07:00

Mon- FFS practice
Tues- MT practice + Derby Grrls KM workshop day 2
Weds- stairs run + STB KM workshop day 1
Thurs- FFS session + MT pte class
Fri- FFS session + KM class
Sat- KM class + mixed run + chin-up training
Sun- KM class + MT practice

8 Oct- FFS practice

2011-10-07T22:43:00.000-07:00

Right heel feeling a little swollen. Thus I can't really practice on my FFS lunge. I have to do it slow-motion and really focus on not changing my head level and leaning in after the lunge but yes, I can really see the added distance of the move today. Instead, I am focusing on my FFS shuffle into standard attack/highline fake/lowline fake. Meanwhile, I am adding a initial fake to my right sidestep attack and a followup to the head from there. Also, I am working on my non-telegraphic stab attack.

I need to take note of the distance that the shuffle and lunge does and end at my optimal strike range so that I do not need to come into my opponent's strike range. Thus I can strike from very far without even being struck/in harm's way.

7 Oct- EZ run and MT practice 3

2011-10-07T06:07:00.000-07:00

MT: focused on combinations and coordination rather than strength and speed. Though I forgot many combinations and stuck to the familiar. Mental note to revise before bagwork in the future.

EZ run: been a long time since I last ran. A nice 30mins run out to Seng Kang side and back along the PCN.

5 Oct- MT practice 2

2011-10-04T17:57:00.000-07:00

All kicks all day. Nice and shag: three level continous RH kicks, alternate leg RH kicks, strong RH kicks and alternate leg and level RH kicks.

FFS instructor course week 4

2011-10-02T08:40:00.000-07:00

Ankle still slightly swollen but oh well, I have a job to do and I will push on. I wonder what's in store for me this week in the wonderful world of FFS. :P
Skill sets
1)FFS back leg cheat space technique
2) Sparring clinic 1 (AFI: space appreciation. Query: Does FFS have a "skipping cross/jab"-like attack?)
3) FFS shuffle
4) Sparring clinic 2

2 Oct- FFS practice + chin-up training

2011-10-02T01:57:00.001-07:00

Working on the lunge (and keeping my head level uniform and leaning on the forward lunge foot to strike) and the highline fake (not easy). Now I am more conscious of the sliding forward of the back leg to help with the illusion of switching to the highline but the middle line stab from the highline fake is still troubling me a little.

Chin-up training: 3 x 6 chin-ups + 6 x 20 bar pushups.

1 Oct- FFS + MT practice

2011-10-01T00:29:00.000-07:00

FFS practice: continued my familiarisation with the distance. Did angle and level change of strikes. Did variety of strikes. Then worked on lowline fake into high line strike. (and discovered that I should just side step to the left to sell the move and not compromise any safety distance. Also I must remember to let fly my strikes from that position straight and true or it will end up curling down and becoming a short slash. As for the right side step, it is pretty easy and the strikes from there are very comfortable)

MT practice 1: Start of my preparation for my MT instructor course. Simple punch and kick combinations on the bag focusing on speed and strength.

30 Sept- FFS practice

2011-09-30T07:21:00.000-07:00

This picture shows a variant of the FFS stand up defense against attacks from the optimal stance.

Did 120 bar pushups and then FFS practice: focusing on high line and low line fakes, strike fake and most time spent on FFS lunge. (Still needs a bit of getting used to. But now I appreciate the distance better. It adds about a foot of distance out from the target. But the key is really minimal leg movement and keeping the head level similar so that the action is as straight at possible, thereby as fast as possible to reduce the chances of the opponent being able to slash your body leaning off the lunge.)

And it is good to use the dummy knife instead of the boffer because it teaches me to stab more correctly given the narrow grip. And it is a very distinctive THUD sound when I get the clean stab in.

week of 30 Sept-2 Oct and 3-9 Oct

2011-09-29T20:06:00.000-07:00

Fri- static sets and FFS practice
Sat- KM class + FFS practice + MT practice + EZ run
Sun- KM class, FFS practice + MT practice + chin up training

Mon- FFS session
Tues- KM class + Derby Grrls KM workshop day 1
Weds- FFS session + MT practice
Thurs- mixed run + FFS session + MT pte class
Fri- KM class + chin up training + MT practice
Sat- KM class + FFS practice + MT practice + LSD run
Sun- KM class + MT practice + chin up training