Well, today:

Conditioning:
100 rope turns
8 clap push-ups
8 per side dumbell swing (with 8kg)
16/20 Lateral jumps over a box (instead of a med ball ).

all repeated 8 times

I concluded with pnf stretching on the legs for the splits.

Today the work takes me much time (I'm a dog trainer) and so I didn't do the work on the taolu.
My week, from this week particularly, is composed in this way:

Monday: dynamic stretching, Taolu, strenght training (maximal), Core Work, PFN-stretching for legs
Tuesday: Kung Fu, sparring, conditioning and drills, conditioning-drills, and so on...
Wednesday: dynamic stretching, taolu, Conditioning, isometric, PFN-stretching for legs
Thursday: Kung Fu, sparring, conditioning and drills, conditioning-drills, and so on...
Friday: dynamic stretching, Taolu, Strenght training (explosiveness), Core Work, PFN-stretching for legs
Saturday: Dynamic stretching, Taolu, conditioning.
Sunday: dynamic stretching, Taolu, Jump Rope for 12 min. (a pyramid workout: 1 min jump, 30 sec rest, 2 min jump, 1 min rest, 3 min jump, 1 min rest, 2 min jump, 30 sec rest, 1 min jump, finish), bone conditioning, static stretching and total body PFN-stretching.

Obviously this program is subject to change, because there is always something that doesn't fit well, or sometimes my "times" change depending the commitments I have.

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Patch87's Logs

Today kung fu.
Several sprints of 10 m. , Punches in mabu position, a lot of v-ups and push-ups, several repetions of some taolu, several falls and subsequent get-ups in the position of the crane (with one leg on ground and the other protecting the knee) this is what I remember; all elements were inserted in circuits.
In the end sparring and technical drills .
After the lesson, I did a finisher:

30 push-ups
30 hindu squat
10 pull-ups
15 push-ups
20 hindu squat
5 pull-ups
10 push-ups
15 hindu squat
4 pull-ups
6 push-ups
10 hindu squat
3 pull-ups

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Patch87's Logs

Warm up:
joint rotations
Dynamic Stretching
Two preparatory tao lu (forms/kata)
Technical work:
Today soft work on two tao lu (I was a bit tired)

Strenght work, explosiveness:

Explosive towel pull-ups 4x4
Knee tucks 4x12/16

Depth Plyometric Push-Ups 4x10/8/6 (Unfortunately I came often to exhaustion)
Lunge Jumps 4x16

Clap Push-ups 4x10/8/6
Ankle Hops 4x20 with one leg

Power overs 3x15/10/8

Dead Lift with 40 kg 4x5 legs half bent

Core workout:
I tried L-Sits
sit ups with legs wide 4x10/7/5
Russian Twist 4x20/26/30
Supermans: 4x15/20

Planche: One minute

Finisher:
20 spartan push-ups
20 jump squat
10 spartan push-ups
10 jump squat
5 spartan push-ups
5 jumps squat
10 Burpees

Back and front neck Bridges
3 min static Back Neck Bridge
2x10 movements on Back Neck Bridge
2x10 Movements on Front Neck Bridge
Alternating the two sides

Concluded with
Pnf Stretching for the legs, for achieving splits.

The numbers separated by "/" indicate the range of repetions not necessarily the repetitions of each set.

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Patch87's Logs

Today only EIT, It was late, so no Kung Fu

Morning:
isometric punches
jab 3 ranges angles x 5 sec
cross 3 ranges angle x 5 sec
Uppercut 3repx5sec
Hook 3repx5sec

Evening:
• 8/6 Burpees
• Sprint with 50 rope turns
• 7/6 full body plyometric pushup
• Sprint with 50 rope turns

I continued this trip for 15 min

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Patch87's Logs

Today rest day!

A brief warm up
Kung Fu:
2 tao lu as warm up and 3 taolu practiced intensely

Bone conditioning
2x10 kicks per leg on the the hardest part of the bag, the base, with the shinbone
25 punches per hand on the bag, bare hands
Conditioning of all parts of the hand on the bag
Conditioning of forearms on the bag
Punches on a book on the floor
Conditioning of all parts of the hand on a book on the floor

5 Push-ups on punches (horizontal and vertical punches)
5 push-ups on 5 fingers
5 push-ups on 3 fingers
3 push-ups on 2 fingers
5 explosive push-ups on wrists
5 push-ups on wrists

Conditioning of body with a stick, several passages trying to hit the whole body
Conditioning of forearms hitting each other
Conditioning of abdomen with several punches
conditioning of core sides with several punches
conditioning of all parts of the body with several hits of the hands

All bone conditioning was made alone

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Patch87's Logs

Today maximal strenght

Warm Up:
Joint Rotation
Dynamic Stretching
2 taolu as warm up and 2 taolu practiced intensely

Strenght training

Towel Pull-ups with bag filled of 10kg 4x3
modified hamstring curl 4x7

One hand Push-ups 4x3/4
One legged squat 4x4

Pike Press 4x3/4
Dead Lift legs half bent 4x5 with 40kg

Triceps extentions free body 4x1 completed (alternating them) with triceps extentions with a dumbbell of 20 kg
Calf Raises with 25 kg per leg

Biceps curling: 5x4/3/1

Core training:
Spread eagle situps 4x5/7 the first sets I used 4 kg as overweight, then in the last sets, free body
Russian twist with dumbbell of 20kg 4x16/26
Supermans 4x15

Neck Training
Front Neck Bridge: 2x10 with 5kg of overweight
Back Neck Bridge: 2x10 with 5 kg of overweight

Stretching
Pnf stretiching for splits

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Patch87's Logs

Today Kung Fu

A lot of push-ups and v-ups, technical-conditioning drills (ex: combination of punches, and push-up). Punches on Sei Ping Ma position. Sparring.

Finisher:
30 push-ups
30 squats
15 push-ups
15 squats
10 push-ups
10 squats
5 push-ups
5 squats

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Patch87's Logs

Today explosive strenght

Warm Up:
joint rotation
dynamic stretching

Two tao lu for warming up, three taolu as training

Explosive strenght

Explosive pull-ups
Jump Squat

Eagle push-ups
Explosive step-ups

Dumbbell Snatch
Ankle Hops

Spartan push-ups

Core training:
Spread eagle situps
Russian twist
Dead lift with the punching bag

Stretching:
Pnf for the two splits

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Patch87's Logs

22 september 2011

Kung Fu:
Several taolu, push-ups, v-ups

Finisher with push-up and squat

23 September 2011
I decided to rest, so I did a little circuit:

10 push-up
10 squat
2/3 Door Pull-ups

all repeated 4 times

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Patch87's Logs

From how many months you are doing it though ?

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schaumburg health center