January 15, 2008 by jleeger.

Plyo/jump training…

Warmup with 50 1/2 steps each leg.  Add Pi Chuan arm movement and do ten more each side.

Find a set of stairs.  Get going by hopping up the stairs and back to the floor in a rhythmic fashion.  Try hopping up one at a time, then two at a time.  Then three at a time.

After that, go for height.  Leap to the highest stair you can (be safe!).  Walk back down and do it again.  Do 8 sets of three jumps.  Rest 2 minutes between sets.

During your rest, do some pushups.  After your first set of pushups, do 3 clapping pushups.  Superset the pushups and the jumps till all 8 sets are done for both exercises.

Next, if you have a sturdy pullup bar nearby, get your clap-pushup jumping-burpees on.  Do 8 sets of three of these.  Again, rest two minutes between sets.  This time, do bicycle situps or sprinter situps between sets.

And finally, finish off by doing 3 sets of timed holds on the superman.  Go for 1 minute each time.

Stretch out and relax!

Posted in Training | No Comments »

January 15, 2008 by george.

Georges St. Pierre’s snake throw at the last UFC.

Sorry Shawn, this gif file didn’t have the set up or the follow up to the throw.

Posted in Baguazhang | 1 Comment »