Training Routine Thoughts?

[pigram86]

After being away from training for the better part of 12 years, I would like to know what others think about the routine that I am currently doing. On M-W-F, I am working on kicks, hand strikes, general physical fitness. On T-TH-Sat-Sun, I am reviewing and relearning all the belts to 3rd brown. Then will start new material. I train alone, except for my two sons, age 12 and 5. If anyone has any great idea's about making this plan better or anything else, I would apprieciate it. If anyone lives on the East side of Cleveland and wants to train, email me through the forum and we can set something up.

Thanks
Todd

[Lance C]

After being away from training for the better part of 12 years, I would like to know what others think about the routine that I am currently doing. On M-W-F, I am working on kicks, hand strikes, general physical fitness. On T-TH-Sat-Sun, I am reviewing and relearning all the belts to 3rd brown. Then will start new material. I train alone, except for my two sons, age 12 and 5. If anyone has any great idea's about making this plan better or anything else, I would apprieciate it. If anyone lives on the East side of Cleveland and wants to train, email me through the forum and we can set something up.

Thanks
Todd

Sounds like an active schedule for training, just watch for over training. Too much is as bad as doing to little. My best achievements were made on 3 or 4 days a week, much more than that and it went downhill. Find what is best for you and be aware of overtraining.

Partners make Kenpo. Find as many as you can in all different sizes, shapes and backgrounds. Makes it all the more fun ;)

-Lance C

[pigram86]

Sounds like an active schedule for training, just watch for over training. Too much is as bad as doing to little. My best achievements were made on 3 or 4 days a week, much more than that and it went downhill. Find what is best for you and be aware of overtraining.

Partners make Kenpo. Find as many as you can in all different sizes, shapes and backgrounds. Makes it all the more fun ;)

-Lance C
Lance

Thanks for the advice. I know there is a chance of overtraining so I will be careful. I switched from lifting 4 days a week to get back into Kenpo. Like last night, i was suppossed to do techniques but had to shovel 8 inches of snow. A good extra workout. I just order a powerline wave master last night. i can't wait until it arrives. When I moved up to Cleveland, I had to leave my heavy bag.

Thanks again for the advice.

Todd

[administrator]

Note:

For those who haven't trained with him - Todd probably trains with the most intensity of all of the students that I have ever taught. I don't think 'let's rest' appears in his vocabulary.

Keep up the great work Todd!

Kevin Lamkin

[Lance C]

Lance

Thanks for the advice. I know there is a chance of overtraining so I will be careful. I switched from lifting 4 days a week to get back into Kenpo. Like last night, i was suppossed to do techniques but had to shovel 8 inches of snow. A good extra workout. I just order a powerline wave master last night. i can't wait until it arrives. When I moved up to Cleveland, I had to leave my heavy bag.

Thanks again for the advice.

Todd

I found wave masters better than heavy bags, since they are weighted (rooted) from the bottom. It is more like hitting someone than a bag that swings freely from the bottom. They are also much heavier (as much as 300+lbs with water in the base?)

-Lance C

[Lance C]

Note:

For those who haven't trained with him - Todd probably trains with the most intensity of all of the students that I have ever taught. I don't think 'let's rest' appears in his vocabulary.

Keep up the great work Todd!

Kevin Lamkin

With the sudden temperature drop and the oppressive snow that fell, we all need someone like Todd to work out with. It is easy to stay inside and let the training slip by.

I hit the ring yesterday for a round and felt a bit out of shape. Time to get the cardio going again. (Must be part bear, want to hibernate all winter)

-Lance C

[pigram86]

Note:

For those who haven't trained with him - Todd probably trains with the most intensity of all of the students that I have ever taught. I don't think 'let's rest' appears in his vocabulary.

Keep up the great work Todd!

Kevin Lamkin
Thanks for the great compliment.
I just strive to do my best and try to emulate my instructors, Kevin and Eric. Again, it is just great to be back training and learning from the both of you.

[pigram86]

I found wave masters better than heavy bags, since they are weighted (rooted) from the bottom. It is more like hitting someone than a bag that swings freely from the bottom. They are also much heavier (as much as 300+lbs with water in the base?)

-Lance C
Lance,

I'm glad to hear that they are sturdy. Given that I weigh about the same as the bag, it ought to prove interesting. One of my goals is to lose at least 50 more pounds, as much as 90 is the ultimate. Since April of 2006, I have lost 35 lbs. As you posted in one of your other posts, I am also overweight, but not as much as you think. My main goal is to get my speed back. I am construcing a piece of equipment that i used years ago, consisting of a 3" nerf ball w/ some fishing line through it attched to the roof and floor with snap swivels. I used this to develop speed accuracy and timing back in the day. It is rather challenging in my opinion.

[Lance C]

Lance,

I'm glad to hear that they are sturdy. Given that I weigh about the same as the bag, it ought to prove interesting. One of my goals is to lose at least 50 more pounds, as much as 90 is the ultimate. Since April of 2006, I have lost 35 lbs. As you posted in one of your other posts, I am also overweight, but not as much as you think. My main goal is to get my speed back. I am construcing a piece of equipment that i used years ago, consisting of a 3" nerf ball w/ some fishing line through it attched to the roof and floor with snap swivels. I used this to develop speed accuracy and timing back in the day. It is rather challenging in my opinion.


Perhaps we are much the same in some ways, I myself am 300lbs and not as overweight as one might think, I was skinny at 245lbs, and I too have been working on my timely accurate placement of fist strikes.

Here is some stuff that I do at odd intervals:

Young Women have very fast and accurate hands, they make great partners since their speed will help increase your speed (ie perceptive, reactive and time in flight) Anything where a co-ordinated slow escalation of speed can help with your strike speed and grappling skills.

And if I have to work alone, I have a double ended device similar to the one you are talking about, except mine is larger and commercially made (century's headache bag) and I work that at different angles, and sometimes with a partner hitting it back at me at different angles.

Some demonstratable things that can help, punching candles out from further distances, it really gets you working with a goal oriented exercise. Trying to catch dropped quarters from the side.

Also found that "in the air pushups" (that is standing up and pushing both arms out as fast as you can and retracting them) helped get it moving fast, and drop pushups were pretty good (your partner holds you up at a 45 degree angle, your hands at varying height off the floor and they drop you, you catch yourself with a smack! and immediately push yourself back up as high as you can go)

Some variable medicine ball throws and passes, and my favourite game, bloody knuckles.

Efficiency of Motion is a good phrase. It keeps guys with high mileage (like me) less exhausted, with more opportunities to hit, it has the illusion of speed.

The first time I saw a wavemaster was in Wal-Mart when they opened here in Canada, I knocked one over and the water spilled out. Good Point: The Cap was stolen off the demo model and the water evapourated enough so that someone could knock it over. Don't think they would do that with 30 gallons in the base. However it made me look and feel like Superman to some kids and the clerk who had to mop it up. (I think I have healthier self esteem than that now) :)


-Lance C

[pigram86]

Perhaps we are much the same in some ways, I myself am 300lbs and not as overweight as one might think, I was skinny at 245lbs, and I too have been working on my timely accurate placement of fist strikes.

Here is some stuff that I do at odd intervals:

Young Women have very fast and accurate hands, they make great partners since their speed will help increase your speed (ie perceptive, reactive and time in flight) Anything where a co-ordinated slow escalation of speed can help with your strike speed and grappling skills.

And if I have to work alone, I have a double ended device similar to the one you are talking about, except mine is larger and commercially made (century's headache bag) and I work that at different angles, and sometimes with a partner hitting it back at me at different angles.

Some demonstratable things that can help, punching candles out from further distances, it really gets you working with a goal oriented exercise. Trying to catch dropped quarters from the side.

Also found that "in the air pushups" (that is standing up and pushing both arms out as fast as you can and retracting them) helped get it moving fast, and drop pushups were pretty good (your partner holds you up at a 45 degree angle, your hands at varying height off the floor and they drop you, you catch yourself with a smack! and immediately push yourself back up as high as you can go)

Some variable medicine ball throws and passes, and my favourite game, bloody knuckles.

Efficiency of Motion is a good phrase. It keeps guys with high mileage (like me) less exhausted, with more opportunities to hit, it has the illusion of speed.

The first time I saw a wavemaster was in Wal-Mart when they opened here in Canada, I knocked one over and the water spilled out. Good Point: The Cap was stolen off the demo model and the water evapourated enough so that someone could knock it over. Don't think they would do that with 30 gallons in the base. However it made me look and feel like Superman to some kids and the clerk who had to mop it up. (I think I have healthier self esteem than that now) :)


-Lance C
Lance,

Thanks for the great advive. I plan on getting a double in bag as soon as I can get my garage wired for electicity and some insulation and plywood on the interior. You know, its cold in the northeast, especially we we receive an artic blast from up your way. :)

I went with the wave master since it's height adjustments go from 47' to 68'. My 5yr old son is 47" tall and he wants to hit the bag. I just want to make sure that the whole family can use it. Plus the deal I got off ebay was awsome. 30 bucks off the standard price and free shipping!

I weight between 285-290. But you have me on height. In an other post, you said that you were 6'6, I am 5'10. This is a far strech from when I first started training with Kevin and Eric, in Feb of '94, I weighed 190. But I was too skinny. I want to weigh in the 225-230 region. My goal is to be there by the time I am 40. I have 1 yr and 5 months to get there.

You mentioned Cardio in a previous post. What do you do as far as that goes? I use a treadmill, but I may get an eliptical trainer. I use one at the 'Y', and I seem to burn more calories with it.

[Lance C]

Lance,

Thanks for the great advive. I plan on getting a double in bag as soon as I can get my garage wired for electicity and some insulation and plywood on the interior. You know, its cold in the northeast, especially we we receive an artic blast from up your way. :)

I went with the wave master since it's height adjustments go from 47' to 68'. My 5yr old son is 47" tall and he wants to hit the bag. I just want to make sure that the whole family can use it. Plus the deal I got off ebay was awsome. 30 bucks off the standard price and free shipping!

I weight between 285-290. But you have me on height. In an other post, you said that you were 6'6, I am 5'10. This is a far strech from when I first started training with Kevin and Eric, in Feb of '94, I weighed 190. But I was too skinny. I want to weigh in the 225-230 region. My goal is to be there by the time I am 40. I have 1 yr and 5 months to get there.

You mentioned Cardio in a previous post. What do you do as far as that goes? I use a treadmill, but I may get an eliptical trainer. I use one at the 'Y', and I seem to burn more calories with it.


That has been the problem, I haven't been doing cardio training much. One that I like are cone sprints (probably derived from football) You have a start cone with two cones, one left 20 yards and one right 20 yards. You start at a croach (in the middle) run like crazy left, touch the cone, run to the far right cone as fast as you can, touch it, then back to middle.

I found that for my body type (fat and muscle or both easy to put on) the lack of endurance for running was improved by small sprints.

Some other things I like doing for a cardio is ring sparring (with some contact), punching bag rallies with a ring timer, or focus mitts with a partner that moves around.

When I start pushing cardio in training, the doctor monitor's my liver. A case of: Before starting any exercise program, consult a physician. I would be a poster boy for it. (I almost died from partial liver failure 5 weeks after a tournament) This problem is not so uncommon with people who eat and burn large amounts of calories during training. Something like this can put an emotional dent in your training. Worries can be a false crutch (easy excuse) to avoid cardio. Part of the reason I coach much more now.

-Lance

[pigram86]

I got my wavemaster in yesterday. I was so excited. The only issue that i have is that any time i hit or kick with any force it moves. i need to get some kind of mat for it to sit on. I had a great workout last night. I keep a training journal, so I have attached my workout from last night to share how i train in case anyone is interested. I limit the total time to no longer the 60 min, so my testosterone level doesn't drop to low. The wavemaster add great cardio.

Neck Stretches· Front/back- 10 reps

· Side to side- 10 reps

· CC/CCW circles- 10 ea way

Kick Stretches- from Tom Kurtz Video Front- 10 ea leg Side- Tilting pelvis forward- 10 each leg Back- Knee to chest then back toe pointed- 10 ea leg Lying Leg Splits- lie on back, extend legs up, spread as far as it can then back to center. Once 50 is reached add ankle weights. -25 reps Health for Life Abs Leg Lifts with vertical thrust- 20 reps Rest to a count of 20 Superset1. Leg Lifts with vertical thrust- 20 reps

2. Crunches- Feet on floor, looking through legs- 25 reps

3. Crunches- knees up, looking at ceiling- 25 reps

Royal Court- I just started these after seeing them on www.bodybuilding.com (http://www.bodybuilding.com/) Hindu Squats- 25 reps, goal 250 straight Hindu pushups- 5 reps, goal 150 straight Back bridge- 15 seconds, 3 minutes is the goal Strikes on wavemaster Backfist- 10 ea hand making sure the elbow comes back first Rear Snapping Vertical punch- 10 ea hand Front hook- 10 ea hand Combo- Backfist- rear vertical ? 10 ea side Combo- Backfist- vertical-hook- 10 ea side Combo- Inward Horizontal handsword-rear thrusting handsword- 10 ea side Rear palm thrust- 10 each hand Kicks on wavemaster- progress to 20, 30 ,etc Front snap kick - 10 ea side Front snapping side kick- 10 ea side Front Roundhouse- 10 ea side Rear Roundhouse- 10 ea side Thrusting Front kick- 10 ea side Wheel kick- 10 ea side Rear snapping back kick- 10 ea side Side thrust kick- 10 each side Inward Crescent- 10 ea side Outward Crescent- 10 ea side Streching for Flexibility

[pdavis]

Todd,

Great journal entry. I've been working with the home study course for a couple of months now. I actually purchased the yellow belt material early last year some time along with some other courses to determine which one was best for me. I work out with two other individuals three days a week. I am responsible for the work out schedule and content. I've thought about breaking down the routine like you have but have not done so... yet.

Two days out of the week we start with two people stretching and one person on the weight bench, we rotate out as the person on the weights finishes all of their sets. After this we try to spend five minutes or so reviewing what we covered in the last session. We then progress to either floor techniques (moving up and down the floor with various punches and kicks) or bag and target training. We have a Wave Master and love it for a good cardio workout. One routine we do is have two individuals holding targets on either side of the third person and have the third person alternate between punches and kicks on the targets and the Wave Master on another side. We do this for about two minutes and it really breaks a sweat. We also do the thirty second time trials on the Wave Master where one person counts the number of strikes while someone else times them. Also a good work out. Finally we end the session with a review of the techniques we practiced and if there is time remaining we may quickly go over the forms or sets that we have been working on.

One day out of the week we concentrate on the forms, sets, and techniques. We still begin with stretching but it isn't usually as long and we don't usually do the weights. After stretching we spend five minutes reviewing what we went over the last training session and then start work reviewing the forms that we already know. If everything is going well we will then progress into learning a new technique. At the end of the session we will then review everything we went over and if time permits we will do some type of cardio work out, usually with the bag or targets.

Additionally I attend a local dojo twice a week and play basketball once a week. One of the individuals I work out with has went from 360 pounds to 329 pounds (at 6'4" he doesn't look that over weight) in the last two months.

[pigram86]

Todd,

Great journal entry. I've been working with the home study course for a couple of months now. I actually purchased the yellow belt material early last year some time along with some other courses to determine which one was best for me. I work out with two other individuals three days a week. I am responsible for the work out schedule and content. I've thought about breaking down the routine like you have but have not done so... yet.

Two days out of the week we start with two people stretching and one person on the weight bench, we rotate out as the person on the weights finishes all of their sets. After this we try to spend five minutes or so reviewing what we covered in the last session. We then progress to either floor techniques (moving up and down the floor with various punches and kicks) or bag and target training. We have a Wave Master and love it for a good cardio workout. One routine we do is have two individuals holding targets on either side of the third person and have the third person alternate between punches and kicks on the targets and the Wave Master on another side. We do this for about two minutes and it really breaks a sweat. We also do the thirty second time trials on the Wave Master where one person counts the number of strikes while someone else times them. Also a good work out. Finally we end the session with a review of the techniques we practiced and if there is time remaining we may quickly go over the forms or sets that we have been working on.

One day out of the week we concentrate on the forms, sets, and techniques. We still begin with stretching but it isn't usually as long and we don't usually do the weights. After stretching we spend five minutes reviewing what we went over the last training session and then start work reviewing the forms that we already know. If everything is going well we will then progress into learning a new technique. At the end of the session we will then review everything we went over and if time permits we will do some type of cardio work out, usually with the bag or targets.

Additionally I attend a local dojo twice a week and play basketball once a week. One of the individuals I work out with has went from 360 pounds to 329 pounds (at 6'4" he doesn't look that over weight) in the last two months.
How far are you into the Yellow material? I am still reviewing all the stuff i tested for between 1994-1995. I have completed my review of yellow and orange, except i keep getting repeating mace and reversing mace backwards, and have started purple. my goal is to finish finish reviewing and have 2nd br completed by 4th quarter.

Your routine sounds awesome. I wish I had training partners. you don't happen to be in the cleveland area, do you?

As far as technique training, after my review, I will be starting on a routine that i learned from an old classmate. Her method is to do each technique that corresponds to the day of the week 10 times ea. Following this method, you're following the categorial breakdown and web of knowledge. Her method made me better organized and a better Kenpoist.

Thanks for your reply.

[pdavis]

How far are you into the Yellow material? I am still reviewing all the stuff i tested for between 1994-1995. Not as far as I would like to be. My main background has been Wado-Ryu so all of the forms and techniques are new to me. I'm hoping to test for yellow in a month.

Your routine sounds awesome. I wish I had training partners. you don't happen to be in the cleveland area, do you? The training partners make all the difference in the world. Without them I know I couldn't stay motivated. I think our energy encourages one another to keep at it. I'm in the Nashville, TN area and could still use another training partner if anyone is interested. Clevelands a bit of a drive though :(

Her method is to do each technique that corresponds to the day of the week 10 times ea. Can you elaborate on this a bit further. If you only work out three days a week, do you map techniques to each of those days? The method I use is to perform each form or technique once starting at the first one I learned until I reach the ones that I really need to work on and then continue to work on them for the aloted amount of time.

[pigram86]

Techniques based on day example.

Given today is the 9th, i would do all number 9 techniques fo all of the belts that I know 10 times each. Now depending on where you are at in the material, you could do 5 slow and 5 fast. As you progress, do them all fast as if your life depended on it.

As far as your schedule of MWF, I would combine days. Mon and Tues, wed and Thur, then Fri, sat, & sun.

If more work is needed, try following Max and Admins method of 'whole-part-whole'. Do the whole tech., then work on the parts, then the whole again. This method works really well.

I hope this helps. If i need to explain it more. i well, just let me know.

[Lance C]

Techniques based on day example.

Given today is the 9th, i would do all number 9 techniques fo all of the belts that I know 10 times each. Now depending on where you are at in the material, you could do 5 slow and 5 fast. As you progress, do them all fast as if your life depended on it.

As far as your schedule of MWF, I would combine days. Mon and Tues, wed and Thur, then Fri, sat, & sun.

If more work is needed, try following Max and Admins method of 'whole-part-whole'. Do the whole tech., then work on the parts, then the whole again. This method works really well.

I hope this helps. If i need to explain it more. i well, just let me know.


That is a good way of remembering it. Breaking your techniques down to the "entry" and the "control" elements are excellent ways to get to spontaneity. I also look at "Name 3 things that can go wrong" with each entry and control. You will find some very clever ways to counter the techniques, sometimes this experience (say for example, Slipping Counters) can make you very proficient at fighting. Kenpo works on principles and concepts, turn the P&C's against other P&C's and see what you can come up with.

The difference between memorizing and experiencing.

-Lance

[pigram86]

That is a good way of remembering it. Breaking your techniques down to the "entry" and the "control" elements are excellent ways to get to spontaneity. I also look at "Name 3 things that can go wrong" with each entry and control. You will find some very clever ways to counter the techniques, sometimes this experience (say for example, Slipping Counters) can make you very proficient at fighting. Kenpo works on principles and concepts, turn the P&C's against other P&C's and see what you can come up with.

The difference between memorizing and experiencing.

-Lance
Interesting concept. It looks like you took the 'What ifs' and expanded them. Do you teach this at all belt levels? Adults and Kids? I would think you would wait until the student understood the rearrangement concept and formualtion equation before implementing a counter for each move. Granted, my teaching skills are rusty and I haven't done any teaching since late 94 and early 95. I'm having trouble getting my sons to train basics and practing getting into a proper neutral bow. One wants to only do techniques and the youngest just wants to hit and kick. :)

[Lance C]

Interesting concept. It looks like you took the 'What ifs' and expanded them. Do you teach this at all belt levels? Adults and Kids? I would think you would wait until the student understood the rearrangement concept and formualtion equation before implementing a counter for each move. Granted, my teaching skills are rusty and I haven't done any teaching since late 94 and early 95. I'm having trouble getting my sons to train basics and practing getting into a proper neutral bow. One wants to only do techniques and the youngest just wants to hit and kick. :)

What I found with students that when they figure out that self defense techniques are just "the perfect example of a principle or concept" they usually had a good idea on what comes naturally in defense (as the dummy)

First I encourage the instinct of not being a passive "dummy" for someone practicing, they are instructed to "stuntman" it at first so the other person learns it, then I ask if they feel something could be made wrong. Usually this is where the technique performer sharpens what they do, ie make sure proper control is established, and where the dummy is able to mess it up.

Kinda what I am describing is it only takes a small push at a low belt and they are thinking from day one. Students are told that I coach, and soon they should be past me in skill and ability, suprisingly when they find out they will not be oppressed by thinking and developing quickly, there are no ceilings and students often really fly with it. Unfortunately there are still the ones who want a boot camp instructor and want 0 options when learning. The ones who enjoy memorizing and want no doubts in what they have memorized. (Robots!)
Don't go far, as fighters nor as students.

Neutral Bows are tough! My protege (nick name for assitant) had a horrible problem from day one, when he fought, he would return to an inverted neutral and blow renewed attacks etc.. It took a year of poking him with a stick (a dull one) before he got it, now he really has it (just in time for his green belt!)

The hit and kick part is the icing on the cake. When I tell the kids to shadow box, they just hit and kick, they visualize winning, winning without challenge.
(at least they are positive about victory!)

One time I shadow boxed like I got the whooping I deserved, even fell to the floor and took a couple from the invisible man and fought my way back up. The kids wondered why I did that and I said "It is my experience that there are hard fights" I think with experience (age for some) the bits fall into place, and the defensive stuff gets in there too. I have had adults who dislike the getting nailed down to the floor with self discipline.

-Lance C

[pigram86]

What I found with students that when they figure out that self defense techniques are just "the perfect example of a principle or concept" they usually had a good idea on what comes naturally in defense (as the dummy)

First I encourage the instinct of not being a passive "dummy" for someone practicing, they are instructed to "stuntman" it at first so the other person learns it, then I ask if they feel something could be made wrong. Usually this is where the technique performer sharpens what they do, ie make sure proper control is established, and where the dummy is able to mess it up.

Kinda what I am describing is it only takes a small push at a low belt and they are thinking from day one. Students are told that I coach, and soon they should be past me in skill and ability, suprisingly when they find out they will not be oppressed by thinking and developing quickly, there are no ceilings and students often really fly with it. Unfortunately there are still the ones who want a boot camp instructor and want 0 options when learning. The ones who enjoy memorizing and want no doubts in what they have memorized. (Robots!)
Don't go far, as fighters nor as students.

Neutral Bows are tough! My protege (nick name for assitant) had a horrible problem from day one, when he fought, he would return to an inverted neutral and blow renewed attacks etc.. It took a year of poking him with a stick (a dull one) before he got it, now he really has it (just in time for his green belt!)

The hit and kick part is the icing on the cake. When I tell the kids to shadow box, they just hit and kick, they visualize winning, winning without challenge.
(at least they are positive about victory!)

One time I shadow boxed like I got the whooping I deserved, even fell to the floor and took a couple from the invisible man and fought my way back up. The kids wondered why I did that and I said "It is my experience that there are hard fights" I think with experience (age for some) the bits fall into place, and the defensive stuff gets in there too. I have had adults who dislike the getting nailed down to the floor with self discipline.

-Lance C
I understand what you are saying now. I also stress that the techniques are in the "Ideal Phase" which never really happens. I like to use Mr. Parker's analogy about writing, by telling my sons that they are learning words of motion, the combime them to form.... you get the idea. Kevin also explained it to me this way also. I believe my oldest understands this, but my youngest at 5, I think that he is alittle young to comprehend it at his age. Do you teach any students that young?

[Lance C]

There is an informercial on T.V. for a product called P90X. It has a "Kenpo Karate" dvd that comes with it. From what I can tell, it is a cardio component. The video series has some plyometric components as well and not prone to exercise videos am anxious to watch the series.

The system is based on a 90 day diet and workout that includes stretching, yoga, kenpo karate, plyometrics, cardio, weightlifting, chin ups, push ups etc.. The infomercial listed the product at 4 payments of about $30.

Unfortunately I have to miss the club's workout day tomorrow as travelling to Toronto to "represent the club" hopefully I will do well this weekend. Finally got a mouthguard that does not make me gag nor rub the gums too hard.

-Lance C

[administrator]

There is an informercial on T.V. for a product called P90X. It has a "Kenpo Karate" dvd that comes with it. From what I can tell, it is a cardio component. The video series has some plyometric components as well and not prone to exercise videos am anxious to watch the series.



Here's a link to an online promo video: http://www.beachbody.com/text/content/v3/products/fitnessproducts/p90x/popup/workouts_06.html

I'll let you make your own opinion.

Kevin Lamkin

[warrior-scholar]

Ok, my opinion is formed.....
Kenpo won't make you lose weight by itself...otherwise I would look mighty fine! I think they use the Kenpo tag to make it more appealing. Oh no, Tae Bo has returned!!! I don't doubt the program will help you lose weight...so will Michael Thurmond's 6-week Body Makeover.

[Lance C]

Ok, my opinion is formed.....
Kenpo won't make you lose weight by itself...otherwise I would look mighty fine! I think they use the Kenpo tag to make it more appealing. Oh no, Tae Bo has returned!!! I don't doubt the program will help you lose weight...so will Michael Thurmond's 6-week Body Makeover.

I just watched the video called Kenpo X part of the P90X DVD set. Apparently it is much better than what the promo is pushing it.

What can you expect out of it?
Modified Star Block Set (Blocking Set #1)
Part of Striking Set #2 (Elbow Crosses only)
Some basic combinations from Boxing
Some of the Kick Combos from the Progressive Kicks of Kenpo
Sword and Hammer without the pinning check.
Lots of Yoga for warm ups and cool downs
Jumping Jacks and variants.
Skipping with a pretend skipping rope.
One Annoying Host.
(Made me want to punch and kick at the monitor!)

All in all it was not a bad production for what it is. The only couple of criticisms I would pass out was, poor form, ie Boxing Footwork was too loose and the side kicks looked like round houses with the toes pointed in (fouette kick from Savate)

As for Kenpo making you thinnnnnner (hehe made the word fat) it works for some and others bulk up. My tendencies are to bulk up, that is I weigh more, but am more able bodied.

As for the exercise videos, I think successful athletes rarely use them. For me I gained some ideas from watching "Kenpo X", I don't think I would drop $140 USD (probably about $200 Canadian after delivery) for the set.

Anyways, off to Toronto to "Represent" the club, one competition, and one friendly visit.

-Lance

[administrator]

Some of the Kick Combos from the Progressive Kicks of KenpoI'll say that there are kicks in the video. However, the title 'Progressive Kicks of Kenpo' is my own title of a kicking system that I have developed over the years. My kicking system utilizes kenpo, and JKD, principles of kicking. What is unique about my kicking system is the progressive nature of how the kicks are to be taught. It has undergone many renditions of tweaking, and refinement to bring out the best kickers, in a safe manner. The kicking system that is currently released is actually from two previous generations of my kicking system. Once I can get the kenpo community to place more value in the practice of kicking, I can then release my newest, more refined version.

So, the P90X may use common kicks that are found in the 'Progressive Kick of Kenpo', it would be inaccurate to say that it contains kick combos derived from the video. I highly doubt that my kicking video was a resource for the P90X exercise videos.

Kevin Lamkin

[warrior-scholar]

"I highly doubt that my kicking video was a resource for the P90X exercise videos."

Or vice versa!!! :D

[pigram86]

I have also seen this infomerical. It actually is sound interesting about switching up your workouts every month so as to shock your muscles. I do this now with my training and when I was lifting. All Tony has done is taken the fads of the moment and put them together. I am sure that if you follow the diet along with the routine, you will lose. Taebo was the same way. I used it for all of 1999 and 2000 everyday. I changed a few move to do them the correct way, but i did stay lean. Just remember, no matter want or how you train, training is only 10% of the equation. the other 90% is nutrition. You are what you eat or drink. Of the 10% training makes up, 95% of that is mental. You have to visualize yourself doing your moves perfectly, speedier and with massive power to achieve that in your real training. Any exercise routine will make you thinner if you train with intensity. Lots of work in the shortest amount of time. Just my .02


Todd

[administrator]

I have reviewed the KenpoX dvd that one of my students has. Its a lot like TaeBo. Regarding the kicks, they have a knee kick, front kick, classical side thrust kick, back (rear) kick, and a front - side - back kick combination. These kicks are found just about in any martial system.

The process of changing the workout to 'shock' muscular development is an important concept in training. When Eric was researching how to put together the training program for the Elite-Fighters System, he used research that he had access to while he studied Sport Medicine at the University of Louisville. Olympic athletics trainers know that the body adapts to specific training methods and routines on an average of 5-9 week intervals (dependant on ability level). Eric designed our training methods to change every 7 weeks. Our training routines are never the same, from day to day, but the overall emphasis on specific skills rotate every 7 weeks, with the intensity peaking at the 7th week. Then a new process is started over. I have watched competitive gymnasts to go through similar routines successfully over the past 4 years.

Our 7 week process is repeated through the year with 'sabaticals' for required resting of the body. This resting does not mean that we do nothing, but instead we work on greater flexibility gains and other things. So, we have a total of 7 cycles of 7 weeks ( 49 weeks) for a years training, with three sabatical weeks, which we schedule for Spring Break, Summer Vacation, and Christmas Break. This process of increasing intensity to peak at the 7th week, then switching to a new program has produced great results in thos who faithfully follow the program. Two have reached the level of 'Elite' performance - and the benefits for martial arts ability show in these individuals. The key is a constant disciplined approach to training. Finally, I have disciplined myself to follow our program, and I expect to see positive results in the near future.

I have also seen this infomerical. It actually is sound interesting about switching up your workouts every month so as to shock your muscles. I do this now with my training and when I was lifting. All Tony has done is taken the fads of the moment and put them together. I am sure that if you follow the diet along with the routine, you will lose.
As we mentioned in another area of this forum, a more basic routine for getting into shape is required prior to beginning the Elite-Fighters Training Program. Switching the P90X routine on a monthly basis, rather than an intenity buildup over 7 weeks, is more appropriate for those who are very out-of-shape to get ready for more serious training. This is what I have had to do to get back into a workable 'shape'. Now the disciple really begins.

Just remember, no matter want or how you train, training is only 10% of the equation. the other 90% is nutrition. You are what you eat or drink. Of the 10% training makes up, 95% of that is mental.
As with all of the exerices for better health, looks, etc. diet is crucial. The mental element is the discipline to stick to the program, push yourself through the discomfort, and to keep a 'big picture' outlook for the future development of what you are intending to accomplish.

I will talk with Eric to see if he will agree to posting the Elite-Fighters training program for free on our website. Currently, it comes with the Advanced Black Belt Cd-Rom Reference manuals.

Kevin Lamkin

[administrator]

I have had a chance to review all of the material of the P90X program. The materials are very well produced and researched.

The main element that the program has that we have never offered is a nutritional plan. We are not nutritionists, so therefore, we leave that to the experts. The P90X program is very good and works well with what we have released.

I do believe that the P90X program would be very good for those who wish to get into shape in order to properly train toward the elite level programs that we have offered. One good thing is, they use the same terms that we have used in the past 7 years - elite-level, atheltic level, and beginning levels of fitness.

If you are interested in pursuing a longer lasting program, once you are in a decent starting shape, then the elite-fighters training program could be what you could use. The commitment is much greater than 90 days. Our program is set up to last one year. It has taken 4 years for Eric, and Sam to achieve the Elite level of testing - so you must really be motivated and dedicated. I will release the training program to those who have been following this thread. It will be linked here, and no where else on our sites.

http://www.arnis.org/downloads/training.pdf

Please read the material that leads into the calendars. The references of the material comes from our 4th degree Black Belt (Defender Level) material.

Good Luck

Kevin Lamkin

[Lance C]

I have had a chance to review all of the material of the P90X program. The materials are very well produced and researched.

The main element that the program has that we have never offered is a nutritional plan. We are not nutritionists, so therefore, we leave that to the experts. The P90X program is very good and works well with what we have released.

I do believe that the P90X program would be very good for those who wish to get into shape in order to properly train toward the elite level programs that we have offered. One good thing is, they use the same terms that we have used in the past 7 years - elite-level, atheltic level, and beginning levels of fitness.

If you are interested in pursuing a longer lasting program, once you are in a decent starting shape, then the elite-fighters training program could be what you could use. The commitment is much greater than 90 days. Our program is set up to last one year. It has taken 4 years for Eric, and Sam to achieve the Elite level of testing - so you must really be motivated and dedicated. I will release the training program to those who have been following this thread. It will be linked here, and no where else on our sites.

http://www.arnis.org/downloads/training.pdf

Please read the material that leads into the calendars. The references of the material comes from our 4th degree Black Belt (Defender Level) material.

Good Luck

Kevin Lamkin

Thank you for posting it Mr. Lamkin.

I received a cardio watch this past week as a training aid, and did not realize how much self pacing one does during a work-out. Meaning my heart rate did not reach the minimum value all but for 8 seconds during a 1 hour work out. From what I can tell my cardio level for age, height and weight should be 130-148 bps (heartrate) and often I hit 110-115. Having a number value associated with how hard you need to work, and where the danger level lurks is quite valuable information.

I think people like "Eric and Sam" are quite motivational scoring high on tests. Being somewhat competitive with myself (probably from 30 years of video games in the house?) it is inspirational to have someone clean my clock at a race. I look at my time, their time and figure out what the difference might be and try and improve my time.

The judge this weekend made me get on a scale (fully equipped?) and I weighed in at 314.5 lbs (funny in Canada they usually weigh in KG's, although most of the equipment was the same as UFC, part of the club's image)

My goal will be to get down to 270 lbs and run the 40 yard cones (2 stop and turns) in under 10 seconds.

-Lance (let us all bring up the average)

[Lance C]

I have had a chance to review all of the material of the P90X program. The materials are very well produced and researched.

The main element that the program has that we have never offered is a nutritional plan. We are not nutritionists, so therefore, we leave that to the experts. The P90X program is very good and works well with what we have released.

I do believe that the P90X program would be very good for those who wish to get into shape in order to properly train toward the elite level programs that we have offered. One good thing is, they use the same terms that we have used in the past 7 years - elite-level, atheltic level, and beginning levels of fitness.

If you are interested in pursuing a longer lasting program, once you are in a decent starting shape, then the elite-fighters training program could be what you could use. The commitment is much greater than 90 days. Our program is set up to last one year. It has taken 4 years for Eric, and Sam to achieve the Elite level of testing - so you must really be motivated and dedicated. I will release the training program to those who have been following this thread. It will be linked here, and no where else on our sites.

http://www.arnis.org/downloads/training.pdf

Please read the material that leads into the calendars. The references of the material comes from our 4th degree Black Belt (Defender Level) material.

Good Luck

Kevin Lamkin

Just reviewed the P90X and the Elite Fighters calendars / support information.

All I can say is nice job!

Admittedly so, part of my problems have been the lack of understanding of exercise. Many people just jump into it without the benefit of considering some knowledge.

Here is one tidbit I learned this past month. It was recommended to me to get a cardio watch to ensure my exercise level is high enough, but not too high. Apparently with my body type and physical conditioning, age, height and weight, overexercising can put fat on quite quickly much like starvation can.

Until I become more fit, my goal is 60-70% physical effort. That moderate level based on my personal info is 130-147 bps.

I tried this out for 1 week, and lost some fat, especially on the thighs and around the spark plug zone (belly) This exhertion level would be like briskly walking.

This level does not improve your cardio (aerobic) or your anaerobic tolerance much. Part of the out of shape plan is to reduce the fat stores before increasing to the aerobic level. It is much healthier. The Key when out of shape is have little physical stress as possible to keep your body from going into fat building mode. Things like joint disease (arthritis for one), minor sports injuries, etc.. can add to the physical stress and add to the fat building cycle.

I look forward to getting into the exercise calendars, keeping a journal involves you more into your exercise (even physical proof you did something, so you do not lie to yourself), need to do the remdial fitness to work up to it.

-Lance

[pigram86]

For training the mind, I recommend finding a copy of 'Mind Gains' from Health for Life. If you are into self-hypnosis, I would suggest use some of Potentials Unlimited CDs or MP3s. I used there BodyBuilding one back in the 80's and I am currently using their 'Inner Dance of the Martial Artist Master' . here is a link to this

http://www.potentialsunlimited.com/details-mp3s.cfm?id=109

I happen to like the results. You listen to the self-hypnosis part at bed time for 30 days. then listen to it twice a week not at bed time to allow the conscious mind and subconscious mind to be on the same page.

[Rastlinux]

J<snip>

Apparently with my body type and physical conditioning, age, height and weight, overexercising can put fat on quite quickly much like starvation can.

Until I become more fit, my goal is 60-70% physical effort. That moderate level based on my personal info is 130-147 bps.

<snip>

-Lance

Lance,
I am new to the forums and am wondering where you obtained the information about age/height/weight and fat loss from? I've not heard this before and am seeking to loose what is becoming an extra large tummy. I have worked out heavily before and was unable to loose weight. I now weigh about 230 and need to be under 200. Or skipping weight, I need to loose the stomach so that I can work out efficiently. It's hard on the body and morale. I'm currently doing a diet to loose weight but that simply hampers the amount of real workouts that I can do. So, your comments made here have me very interested.

[pigram86]

Pick up a 16kg kettlebell and the Enter The Kettlebell book from Dragon Door. Do the program minimum and you will see the results. These will improve your power and conditioning.

Good Luck

Todd

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