Lousy Injury Delays Training

On Friday night, I went for my 1.5 mile around my neighborhood instead of heading down to the track. The next day, I noticed the right side of my right foot felt sore. I must have come down on it wrong during that run. However, I was not going to run again until Sunday so I figured it would be all right.

Unfortunately, that was not the case. I was barely able to complete half the run before I had to give it up. Now here we are on Monday, and it hurts just to walk on it. Therefore, I think I will be cancelling ALL training this week. I will still go to wing chun class on Wednesday night. Other than that, I need a week to rest.

Lesson of the day: immediately put any and all training on hold for even the SLIGHTEST injury. Otherwise it could become not so slight very quickly.

Posted in accountability, injury, kung fu, martial arts, running, training, university police officer, wing chun | Tagged , , , , | 2 Comments

Wing Chun Silence Has Been Broken

Hello to whoever reads this out there,

I have been swamped with so many things that I have not had time to blog, which makes me sad because I really wanted to be more consistent once I revamped this as my wing chun/police officer training blog. Unfortunately, I have been busier than usual because I was really hustling to get a new daytime job. My days consisted of working 7AM-3:30PM, getting home by 4:30PM, and immediately hitting up the job boards. If I wasn’t heading straight home after work, I was on my way to an interview.

Well, I am glad to say that search has ended. On August 24th I will no longer work at my current job, and on August 25th I will once again be a New York State employee. (For those who don’t know, I left State employment back in November 2012.)

However, since the pay rate will be the same, I will also be working a part-time job through Wildwood Programs. The hours for that have yet to be determined. They will have to be in the evenings. Part of that job will involve typing up notes for what I did, which means more computer time. Who knows? Maybe since I will be seated at the computer anyway, I will have time to blog too. We shall see.

Having updated you on all of that, I wanted to say that my Wing Chun and Police Officer training have gone through yet another overhaul. Back on July 22 I mentioned it MIGHT need one. Well, it definitely got one.

Unfortunately, I don’t have the time to type that all up right now. However, it will be forthcoming. I just wanted to give you folks at least THIS much of an update.


Posted in employment, fitness, job, kung fu, martial arts, routine, train, training, university police officer, wing chun, workout, Writing | Tagged , , , , | Leave a comment

Set a New Record for Running 07-24-2016

Today I was at my mother’s house when I decided to go for my run. (I usually do it on Sunday evenings, but my girlfriend and I went to her 20 year high school reunion, then had to grocery shop, then do chores, etc., so it would have been ridiculously late if I waited.)

I decided to go from her house on Central Avenue, down to Spring Avenue, and then over this road known as the Crossways. A road called Pinewoods Avenue is at the other end of the Crossways, and this one connects to the OTHER end of Central Avenue. I figured this would be a good route because I had a destination: getting back to mom’s house. This would eliminate my urge to keep looking at the distance I had run on my Nike app; instead, I would avoid looking at it until I was back in front of mom’s.

At this point I should also mention that the reason I chose this path was because it was the closest to a flat 1.5 mile running course that I could think of. Why did I need it to be flat? Well, I wanted to simulate the University Police Officer 1 agility test. When I was told I could attend the agility test at SUNY New Paltz, they were going to have us run around the track, which of course is flat.

As I reached the halfway point of the Crossways, I started getting a little bored so I decided to do some chest level punches. I did 100. It was during this process that my app announced I was done with 0.75 miles of my run. Meanwhile, here I was reaching the end of the Crossways.

Why was this a bad thing? Because I knew when I got back to mom’s street, the opposite end of Central Avenue was all uphill. CRAP!!! Now what was I going to do?

I went to the end of the Crossways and decided to make the best of it. I ran a little while along Pinewoods. When that got too steep, I turned around and ran back down. By the time I got back to the Crossways, I had to drop down to a walk. However, this lasted only about 0.05 of a mile before I started running again.

And guess what?

I did my 1.5 in 18 minutes and 11 seconds! This comes after my slowest time of 20:06.

So what are my thoughts on all of this? Well, here are a few:

*My friend Robert (a Certified Personal Trainer, who also happens to be my mom’s tenant) came outside and watched me run to see my stride. He determined that I have a very short stride due to the way my body is built, which of course cannot be changed. However, he did offer a few tips for now that will help me get better. (One of them was training myself to keep my core tight by engaging it even when I am just walking around the office or sitting in a computer chair, like I am doing now! It’s kind of hard to explain how this will benefit my run, so I won’t bother trying.) He is also going to look into ways that a person can lengthen their stride.

*Although I know it didn’t put any more stress on my leg muscles, I think I should leave the punching out next time. I did it to shorten my training time later in the day by doing two things at once, but I think it hurt me because it expended more energy.

*If I HAD been on a flat surface today, then I think I could have completed the run in less than 18 minutes. Quite a change from the first run, which was only about two weeks ago. On top of that, I haven’t even gotten around to my accelerated running speed yet; that comes in month 2.

Long story short, I think I’ve got this agility test in the bag. Who knows? Once I kill the time for the test, I might decide to start running a full 2 miles, and then maybe more, and then maybe more, and then…well, you get the idea.

As for the rest of my training today, I did the following:

*35 push-ups
*40 sit-ups
*Sil Lum Tao with 100 chest-level punches
*Biu Jee with 100 head-level punches
*Mook Jong with 100 stepping punches
*Chum Kiu 4 times (twice slow, twice fast), all with 100 pivoting punches for 400 total
*100 chest-level punches
*100 head-level punches
*100 pivoting punches


Posted in abs, agility test, analysis, biu jee, calories, cardio, chest, chum kiu, core, endurance, energy, excitement, exercise, fitness, health, kung fu, martial arts, mook jong, observation, punches, push-ups, results, review, routine, running, sil lum tao, sit-ups, speed, technique, train, training, university police officer, wing chun, wooden dummy, workout | Tagged , , , , | Leave a comment

This Training Schedule Needs a Revamp

Today I went for a run, and it took me 20:06 to do 1.5 miles. That amounts to a loss of yet ANOTHER minute. My stamina should be going UP, not DOWN!!! UGH!

Then I thought about it: yesterday I did 300 kicks, and my hips and quads were pretty sore at the end of it. Maybe that contributed to my legs burning out so quickly today. It makes sense because the reason I dropped down to a walk was because of my legs and not because I was out of breath.

I have been thinking about how I wanted to include shadow boxing into my routine more, as well as practicing 500 kicks per day. (If I were in a fight, I wouldn’t use kicks nearly as much as I would use punches, but it is still good to sharpen all your tools.) There is a hard fact that I have to face though: I just don’t have the time for all of it.

So it’s time to do what my buddy Bruce Lee said: accept what is useful, reject what is useless. With that in mind, I wrote a list of all the items that are either already on my training routine, or that I would like to do:

1000 punches daily
Front kicks 50 times
Side kicks 50 times
Bong/Jut Gerk 50 times
Five 3-minute rounds of shadow boxing (15 minutes total sounded like a good amount to me)
Sil Lum Tao (form)
Chum Kiu (form)
Biu Jee (form)
Wooden dummy form
2-handed techniques with a pivot
Double lan sao turns 100 times

Starting from the bottom up, let’s eliminate some things.

The double lan sao turn is something I added in because I was having trouble maintaining balance while pivoting. As time has gone on, I have found that all my form practice has helped me fix this problem anyway. Therefore, the double lan sao turn can go bye bye.

Doing the 2-hand techniques with a pivot was meant to help me get better at doing simultaneous attack and defend. I have a slight delay where I will be doing my defense before my attack instead of completing both at the same time. While I do need help with this, I might have to cut it out of the schedule simply due to time restraint. Here’s my thing: at the moment, I do this particular routine only once per week. Well, where is the sense in that? I can’t advance too quickly unless I do it more regularly. Maybe once a week IS better than nothing at all though, so I am on the fence with this one.

Burpees got put into the mix because I had asked Sifu Larry London to give me some ideas for solo training. He recommended these to strengthen my legs, which in turn would strengthen my stance. They also serve to give my cardio a boost. However, the running and kicking practice are addressing both of those issues, so it is time to strike burpees from the list.

Regarding kicks, there are actually FOUR different kinds I could do. We have three listed above. The fourth is known to some as a “half moon kick.” which is aimed at an opponent’s shin or knee. If you divide 500 kicks by 4 different kinds of kicks, then that would be 125 of each type. However, as I said above, I think the kicking practice is what screwed up my run. Since right now my main goal is to reduce my running time, I might want to leave kicks off the schedule until I have achieved that. Either that, or my other option would be to keep the kicks in my routine and just know that it might take a while before my body gets strong enough to handle doing those kicks AND running at the speed this test requires.

With these reductions in mind, that leaves me with the following schedule:

1000 punches daily
All forms daily (with Chum Kiu performed more than once, since that is what I am working on)
2-hand techniques with pivot, 500 reps total
15 minutes of shadow boxing

I do 100 punches at the end of each form, so that takes care of 400 out of the 1000. That leaves working 600 into the other activities. Also, I should note that I don’t plan on doing push-ups, sit-ups, running, or shadow boxing EVERY day. These will be done every OTHER day by alternating them over the course of a six-day schedule. Example: days 1-3-5 would be running/push-ups/sit-ups, days 2-4-6- would be the shadow boxing and 2-hand techniques.

Now it’s just a matter of deciding what day of the week would be “day 1,” and then revamping the schedule.


Posted in agility test, analysis, biu jee, Bruce Lee, burpees, cardio, chest, chum kiu, endurance, energy, exercise, fitness, front kick, health, inspiration, kicks, kung fu, lan sao, Larry London, legs, management, martial arts, mook jong, observation, perseverance, punches, push-ups, review, running, self-defense, shadow boxing, Sifu, sil lum tao, sit-ups, technique, train, training, wing chun, wooden dummy | Tagged , , , , , | 5 Comments

Wing Chun AND University Police Officer Training

Today was supposed to be my day of rest, but since I missed doing the University Police Officer training yesterday, I had to do it today.

There are only 3 exercises to be done for the agility test: push-ups, sit-ups and the 1.5 mile run. However, I added on an extra exercise (burpees) because it will help strengthen my legs, which would be good for Wing Chun AND University Police Officer training.

Now I would like to take you on an interesting journey through my mind, because sometimes I think it is interesting the way it operates (if I do say so myself).

So I had 4 exercises to do for the Police Officer test. I also know 4 Wing Chun forms in their entirety: Sil Lum Tao, Chum Kiu, Biu Jee and the Wooden Dummy or Mook Jong form. Up until last Friday I haven’t been including the last one in my training because I don’t have a fully functional dummy at the moment. (I have the body, the limbs and the base, but they are not secured together at the moment.) Lately I decided, “Who cares if I have the dummy or not? I can do the form in the air!”

So we have 4 forms and 4 exercises. Okay, I knew how I would divide the day up: I would do one form and then one exercise, and repeat until I was done with everything. Pretty simple, right? Just bounce back and forth.

As I have said in previous posts, I like to do 100 punches at the end of each form. Today, that was going to add up to 400 punches. From somewhere in the back of my brain, I remember being told once that boxers like Mike Tyson practiced punching AT LEAST 1000 times a day. Since the punch is THE main weapon of Wing Chun, I decided I wanted to do 600 more punches to equal a grand. Although this was a good idea, it made me start to feel overwhelmed. Where was I going to place these 600 extra punches?

Then it dawned on me: I was already doing 4 rounds. 600 divided by 4 equaled 150, so I would tag these punches on at the end! So my training today looked like this:

*Wing Chun form plus 100 punches
*University Police Officer agility test exercise
*150 punches

That was the basic outline. This was how my day went in its entirety:

*Sil Lum Tao plus 100 punches
*Push-ups: I did 30, which is the goal for which I was originally aiming. Now I am considering raising that to 40, since that is my sit-up goal.
*150 punches aimed at chest height

*Chum Kiu plus 100 punches
*Sit-ups: I did 35 in one minute, which is the goal for the test. However, my PERSONAL goal is 40. This represents a giant leap, since last time I did 25.
*150 punches aimed at head height

*Biu Jee plus 100 punches
*Burpees: I did 23 in one minute. As I said above, this is not on the Police Officer test. However, for the sake of uniformity, I am aiming to do 40 per minute for this exercise as well.
*150 punches with a pivot

*Mook Jong with 100 punches at the end. I divided the punches here into the 4 different kinds (chest height, head height, with a pivot and with a step) and did 25 of each.
*1.5 miles run: Today was a unique step in the progression of my training. I did the run in 19 minutes 19 seconds, which is almost a minute longer than Thursday’s run (18 minutes 29 seconds). However, today’s run was more in line with the goal for which I’m aiming, which is endurance. The idea is to find a pace that I can maintain for the entire run without dropping down to a walk, and that is exactly what I accomplished today. Speed can come later; endurance is the first goal and the base.
*150 punches with a step: Rather than do these punches by moving back and forth across the room, I did these punches in the air while I did my run. The trick to make it not too bland was to change up the rhythm of the punches. I’d execute a punch after I hear my feet pounding the ground a certain number of times. So it would be like “pound-pound-pound-PUNCH, pound-pound-PUNCH, pound-PUNCH,” and so on until I got 150.

So there you have it, the summary of my “rest” day workout routine. Today’s run may have taken longer, but it achieved the goal for which I am currently aiming: run the entire time without slowing to a walk. I’m happy to say I achieved that goal.

Maybe employment as a University Police Officer is achievable after all.

Posted in abs, advancement, agility test, analysis, arms, biu jee, burpees, cardio, chest, chum kiu, crunches, endurance, exercise, fitness, flexibility, form, health, kung fu, martial arts, mook jong, muscle, perseverance, pivot, punches, push-ups, routine, running, sil lum tao, sit-ups, strength, train, training, triceps, university police officer, weight, weight loss, wing chun, wooden dummy, work, workout | Tagged , , , , , , , , | Leave a comment

Wing Chun Shadow Boxing July 15 2016

Now we are caught up to the present!

One thing I want to say before I forget: I was looking up articles on how often I should stretch to gain some flexibility. To my surprise, I found many articles that said you don’t want to stretch the muscles any more than 30 seconds each, and you can do this as little as once per day, 3 days a week. Well, I stretch before I run, and I run 3 days per week, so I am all set there!

Today was quite unique for my wing chun training in that it was the first time I practiced shadow boxing. My idea was to do one round slow and another round fast. (By “round,” I mean I would pretend people were attacking me for 2 minutes at a time.) To be honest, I thought I would be stuck imagining the same attacks over and over again. I predicted it would be an exercise in boredom.

I was dead wrong. In fact, it was so much fun that I plan on adding in some shadow boxing every day that I can, although I won’t do as much as I did today. Let me sum up the training schedule here.

*Did my Sil Lum Tao and Biu Jee, as well as one slow and one fast round of Chum Kiu
*Decided to do a round of shadow boxing, followed by a slow Chum Kiu, then another round of shadow boxing with my final fast Chum Kiu
*Realized what a blast shadow boxing was, and I decided to do more and more and more
*Bounced back and forth between slow and fast shadow boxing, while also working in 400 more punches (100 at a time), as well as a slow AND fast run-through of the WOODEN DUMMY FORM, which I have not done in many, many moons
*Wracked up 12 minutes of shadow boxing time by this point, so for the cool hell of it did one more slow and one more fast round, for a total of 16 minutes

So let’s see how that looks all summed up nicely:

*Sil Lum Tao once
*Chum Kiu four times
*Biu Jee once
*100 punches at the end of those forms, totaling 600
*400 more punches (chest height/head height/with pivot/with step)
*Wooden Dummy form twice
*16 minutes of shadow boxing

Now that I look at it, the only thing I regret is that I didn’t work any kicks in! I could have done front kicks, side kicks, and bong/jut gerk, not to mention 4 more minutes of shadow boxing for a nice, round sum of 20 minutes!

Well, I learned for next time. That is why I post these journal entries: to analyze what I did, and adjust as needed.


Posted in analysis, biu jee, chum kiu, discipline, exercise, fitness, front kick, health, kicks, kung fu, martial arts, mook jong, observation, perseverance, progress, punches, results, review, self-defense, sil lum tao, train, training, wing chun, wooden dummy, work, workout | Tagged , , , , , | Leave a comment

University Police Officer Training July 14 2016

Standard wing chun training for the day: Sil Lum Tao once, Biu Jee once, Chum Kiu 4 times, then 400 extra punches. Now on to the meat of the day.

I set my alarm to wake me up 5 minutes earlier than usual. This time I did 30 push-ups, and then I went on to sit-ups. To my amazement, I jumped from 18 to 25 in the space of two days! The only thing that prevented me from doing more was the fact that I was wearing a belt, and every time I sat up it would make the belt grind into my lower back. Lesson for next time: remove the belt!

The last thing I did was burpees for one minute. Now for those of you who read my previous post, I was able to do 20 in a minute. Well, today I did only 16. At first I was bummed about that, but then I realized there was a big difference between today and Tuesday: I did the burpees when I got home from work, NOT right after doing the push-ups and sit-ups, so I decided to cut myself some slack.

Now on to the running part. On Tuesday I had a bagel with peanut butter about 2 hours before I ran. Then I had pineapple juice an hour prior. By the time I got home and started running, NONE of this had settled. So I decided to have only half a bagel around 2:00PM and see how that worked out for me.

The verdict? Pretty damn good! I didn’t get around to my run until 5:00PM, but that was because I was on a conference call where I was being interviewed about my two books THE SEARCH FOR THE WARRIOR’S PATH and FITNESS FOR THE REST OF US. (More on that later.)

The point of the first month is to pick a speed, no matter how slow, that I could maintain for the entire 1.5 mile distance. I thought it was going to be a week or so of trial and error, but I think I nailed that pace down right out of the gate. Having said that, I DID have to drop down to a walk after 1.22 miles. All told, I was at a walking pace for about 0.15 of the distance. Not bad! I think my body will “catch up,” and I will be able to do the full distance at the speed I picked on Thursday. My total for the 1.5 miles was 18 minutes 29 seconds, which means I have to close a gap of 5 minutes and 30 seconds.

For the record, I hit a mile at 11 minutes 40 seconds. When I was in high school, it took me THIRTEEN MINUTES to reach the same distance. In other words I am more fit now at 39 than I was at 16!!!

To sum up, all I have to say is: before I started this training method for running, I thought reaching that goal of 13 minutes for the 1.5 was unreachable. Now I feel different.

Posted in abs, analysis, biu jee, burpees, cardio, chest, chum kiu, crunches, eating, endurance, energy, exercise, fitness, health, kung fu, martial arts, punches, push-ups, running, sil lum tao, sit-ups, soreness, strength, train, training, university police officer, wing chun, workout | Tagged , , , , , | Leave a comment