Wednesday, November 30, 2011

Wednesday 11/30 - Snatch Balance, Other messing around

Deload day/week-ish.

Snatch Balance:
-40 x 3,2
-50x 2
-1 x 60, 65, 70, 77.5, 85

Sn PP:
-1 x 90, 95, 100

Clean and Jerk:
-60 x 2 (pause at knee)
-80 x 2 (pause)
-90 x 1,1,1 (no pause)

DL:
-80 x 3
-120 x 2
-150 x 2
-170 x 1
-185 x 1
-195 x miss, miss

Chins:
-BW x 6,5,5,5,5,5

Situps:
-25 lbs x 10 x 3

Tuesday, November 29, 2011

Book Review: Encyclopedia of Taekwon-Do

























Author: Choi Hong Hi

Volume Contents:
1. History of Taekwondo, Tenets, and General Information
2. Stances, Attacking and Defending Tools, Training
3. Hand Techniques
4. Foot Techniques
5. Sparring and Self Defense
6. Class Exercises
7. Leading a Class
8-15. Patterns Saju Jirugi - Tong Il

Review:

Overall, this encyclopedia is well written, well translated into English, and has few errors. The volumes have thousands of images and explanations to serve as the best explanation possible for understanding taekwondo and its techniques. I feel it is easier to review the 15 volume encyclopedia in several sections: history, techniques, training and teaching, and forms.

History:

Volume one begins with a lengthy introduction of taekwondo and its philosophy. There is a relatively lengthy historical perspective on the roots of Korean traditional martial arts, culminating in taek'kyon and subak gi. Choi does address the idea of the origination of martial arts in China and then Japan, and does attribute much of the taekwondo he teaches to his training in Japan during the occupation of Korea. Choi is explicit in stating that "although Karate and Taek Kyon were used as references in the course of [his] study, the fundamental theories and principles of Taekwon-Do are totally different from those of any other martial art in the world". This statement does conflict with the similarities of Shotokan karate to early taekwondo, and one should take the meaning as 'it was important that Korea made karate in its own way, as a symbol of nationalism and freedom from Japanese culture and traditions'.

Choi then speaks at length on the importance of morality, respect, and other positive values and the importance of those values in taekwondo training and mastery. There is a section on taekwondo and its positive effects on physical fitness. Information is given on the system of rank, taekwondo training secrets, some basic methods of instruction, competition, and a very brief overview of the materials found in the next fourteen volumes.

Stances, Tools, Training:

Volume two explains the theory of power in taekwondo, then focuses on attacking and blocking tools of the hands and feet, with images of each one. There is a section on vital spots on the body, and the different attacking tools that one can use on different parts of the body. There is a lengthy section on stances with images, detailing every possible stance in the martial art. The last section discusses methods of training, some training equipment (like the official uniform) as well as some general exercises and calisthenics for training.

Volume three and four show all the different methods of attacking with the hands, feet, and different body parts. There are hundreds of pictures of the uses of the attacking tools shown in volume two.

Volume five then discusses the different methods of sparring for taekwondo, the benefits and downsides of each type, and a large amount of self-defense techniques. It is interesting to note that Choi included self-defense from seated positions, prone, and many others. In addition, the last mention is defense against an attacker with a gun, at which Choi advises the defender that they have basically already lost, unless they are really close, really quick, really lucky, or have their own gun. Also of note: the only section that has pictures of any taekwondo stylist not in uniform is here, where he apparently showed up with a black track suit for the photos.

Class Exercises and Leading a Class:

Volumes six and seven

Book Review: Taekwondo Kyorugi - Olympic Style Sparring





































Author: Sang H. Kim

Review coming soon...

Monday, November 28, 2011

Monday after Thanksgiving - Snatch PR, Front Squat PR

Great day today.


Snatch:
-40 x 2
-50 x 2
-60 x 2
-70 x 1,1
-80 x 1
-87.5 x m,1
-92.5 x m,1
-97.5 x m,1 (PR)
-100 x m,m (first was a good miss, second didn't pass hips)

Front Squat:
-60 x 2,2
-100 x 3
-125 x 2
-143 x 1
-152 x 1 (PR)

Prior best snatch was 95, best front squat was 325.

Wednesday, November 23, 2011

Wednesday - Mid Level Strength Stuff

Traps sore as hell, probably from max cleaning after not cleaning for forever.

Squat:
-50 x 5
-90 x 5,3
-110 x 2
-135 x 1

DL:
-110 x 5
-135 x 3,3,3

Chins:
-BW x 5,5,5,5

Dips:
-BW x 5, 5, 5

Tried a 50 kg snatch, it hurt left wrist and I don't have any tape with me. No snatches today. Quick workout, only about 1 hour.

Tuesday, November 22, 2011

Monday - Clean 133, Clean and Jerks

Clean and Jerk max test. For some reason, thought my prior best clean was 132, not 135. Didn't take a PR attempt because of this, but I best I could have gotten it.


Clean and Jerk:
-60 x 2
-80 x 2
-95 x 1
-100 x 1
-110 x 1
-120 x 1
-125 x 1

Clean, missed jerk:
-130 x 1
-133 x 1 (Best recent clean)

Sn PP:
-50 x 5
-60 x 3,3

Rows:
-80 lbs x 8,8,8

DL:
-100 x 6 x 5

Saturday, November 19, 2011

Saturday - Squat PR 175 kg (385)

Squat PR after Smolov Jr. Attempted 10 lbs more but couldn't get it, gonna try again Monday.


Squat:
-60
-100
-130
-140
-155
-165
-175
-179 miss

Prior best 168 kg.

Chins:
-BW x 5
-20 x 5,4,3

Wednesday, November 16, 2011

Wednesday: Squat Deload and Light Oly lifts

Going to test the squat on Saturday, today I went light in the squat for low volume and did some light oly lifts.


Squat:
-110 x 2,2,2

Snatch:
-40 x 3
-50 x 3
-60 x 2,2

Clean and Jerk:
-60 x 2
-80 x 2
-90 x 1
-100 x 1

Sn P Press:
-50 x 5,5
-60 x 3

Chins:
-BW x 5,5

Notes:
-it was great to finally get a full workout in because I didn't squat for over an hour!

Monday, November 14, 2011

Monday: End of Smolov Jr: Squats and Deadlifts

Finally done! I took more breaks than I would have liked, but I didn't have any choice in the matter. I got sick, I got hurt, and I had events I had to attend. Still, I feel like the program was good. I will test this week.

Squat:
-140 x 10 x 3

Deadlift:
-142 x 2,2

Chins:
-BW x 5

Thursday, November 10, 2011

Wednesday - Smolov Jr 8x4

Couldn't lift Monday but I wasn't feeling very well today. Only squats. I hope all these breaks from the program don't wreck it.

Squat:
-131 (290) x 8 x 4

Sunday, November 6, 2011

Saturday - Smolov Final 7x5

This week's 7x5 wasn't too bad, but I didn't do any more lifting afterwards because my left side has been hurting. I think I bruised a rib or something. I did the squats though. Almost done with this program. I'm interested to see if I will get as much stronger as I did when I did the program in only 3 weeks instead of 4+.

Squat:
-up to 123 x 7 x 5 (270 lbs)

martial arts practice afterward

Wednesday, November 2, 2011

List of Abbreviations

DL - deadlift
FS, FSQ, Fsquat - front squat
BS, BSQ, BSquat, Squat - high-bar back squat
Cln, PCln, C+J - clean, powerclean, clean and jerk
Sn - snatch
SnDL - snatch grip deadlift
SnPP, Sn P Press - snatch grip push press
RDL - Romanian deadlift
Bpress, BP - bench press
P. Press, PP, Ppress - push press
BTN - behind the neck
BTK - below the knee
ATG - ass-to-grass (full squat)
BB - barbell
DB - dumbbell

To be continued if necessary

Wednesday - Tiring Squat 6x6, Week 3

On the final 'week' of the program, the 6x6 as usual sucked. It didn't help that not only does my lower right back hurt (though its getting better, maybe), but my left floating ribs hurt. I probably did something yesterday at Black Belt Club. Oh well, I can rest until Saturday, its an ERC workout because Crossfit Silver Spring is closed this weekend.

Squat:
-60 x 5
-90 x 5
-115 x 6 x 6

Sn P Press:
-60 x 2,2

Barbell Row:
-40 x 5
-60 x 5,5

Note:
-left side hurt, I was sore, and I was really tired. Cut the workout VERY short for more recovery for next time.

Book Review: Olympic Weightlifting: A Complete Guide for Athletes and Coaches, Second Edition

Buy it here!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

Author: Greg Everett

Summary:
-Introduction to the sport
-Basic explanation of the lifts, equipment, and general sports information (warming up, breathing, etc)
-Detail into the snatch, different progressions for learning the full lift
-Detail into the clean and progressions
-Detail into the jerk
-Correcting errors
-Programming
-Supplemental exercises, nutrition, flexibility, and competition

Review:

The book has a wealth of information that is really useful for the beginner and intermediate lifter. The introduction to the sport is useful for beginners that don't know much about what they are doing.

Where this book really stands out, in my opinion, is the detailed descriptions of the snatch, clean, and jerk, and the section on programming. It can be incredibly difficult to properly learn the lifts without a coach, and this certainly is not a substitute for an olympic lifing coach. However, for the times when a coach isn't there to answer questions, the sections explaining the lifts and the progression drill for them is well-written, easy to understand, and has good information.

The section on programming is useful for anyone who trains without a full-time coach to make programs for them. Many easy to find programs exist for powerlifting, bodybuilding, and general sports strength work, but olympic lifting isn't a mainstream sport. The information in this chapter was most useful to me, by far, since I make my own programs. Though it doesn't try to show how to program for an elite athlete, this is fine, because by then the athlete should understand what they are doing, and not need a book to tell them.

The sections on nutrition, competition, and the other resources are informative, but I would buy a book specifically on nutrition if that was what I was most interested. Nonetheless, the information is useful.

I am happy with this purchase and the utility I gained from this book.

Overall Score: 5/5

Tuesday, November 1, 2011

Book Review: Yuen Kay-San Wing Chun Kuen: History and Foundation



Author: Rene Ritchie

Summary:
-Some preface by wing chun masters
-Several legends on the founding of wing chun
-History of wing chun in recent centuries
-Basic wing chun concepts and fundamentals
-Forms
-General information on training
-Brief mention of more advanced skills and training
-Glossary of terms

Review:

With a martial art like Wing Chun, it is be difficult to map its origins, since it spans back pretty far in history. The book gives a few different legends on the founders of Wing Chun, though there aren't any sources on the information. Getting into the "History" section, some real people are named, who probably existed; once again, no sources, no interviews, no gleaning of ancient texts, just word of mouth. While it might be the only source of information, I know I have read martial arts books in the past where the author clearly spouts information that is false (taekwondo's origins in taek'kyon, for example). I don't want to mistrust the information given here, but its hard to fully believe it if I don't know who said it.

Getting into the "Fundamentals" section, the book gives some explanation of the methods of attacking, defending, and the like, but not really much on why they do this. Afterward, the book continues to the next section on the opening form and the 12 forms. Though interesting to view, I wish it spent less time on this and more on explanations on the fundamentals, on why this is a better method than other martial arts. Even if there is no comparison, a justification would be good to have. If I wanted to learn Wing Chun, I would get an instructor, or at least buy an instructional manual. I wouldn't buy a history book.

The training section was brief and I had been hoping for more. Methods of training, conditioning, some more information on the unique wooden dummy training - justifications for using one - would be really interesting to read but it just isn't there.

I feel like this book had the potential to be really interesting based on its table of contents, but it spent too much time on instruction, which should really fall to a master of the art, and not enough effort was put into the history, fundamentals, methods, and basis of training Wing Chun. Hopefully the next book will be more useful for me. I'll have to wait and see.

Overall Score: 3/5