Garage gym session! (Martial arts knuckle conditioning)

Knuckle conditioning for martial arts is a controversial topic. Criticism of the practice smacks of reason (pun intended), mainly claiming that it’s dangerous for the practitioner, it’s unnecessary, and it’s a waste of time.

Still, I do it. After giving it some thought, I’ve decided to include it in this series.* Reiterating for the sake of anyone new here: strength-training is one of my New Year’s resolutions; I learned last year that documenting my resolution efforts has a positive effect. (“Strength-training” now broadened to “any and all manner of garage gym work-outs” as far as documentation goes.)

So knuckle conditioning is “dangerous for the practitioner, unnecessary, and a waste of time.” Why do I do it, then, assuming that the claims are true?

Because I enjoy it.

Because I like knowing that if I have to punch someone in a situation, damage to my hands would be minimized since they’ve been conditioned to sustain impact.

Because I have no aspirations to work as a hand model, anyway.

Here’s a slew of snipped pics from video footage of my latest knuckle conditioning garage gym session. There are probably many methods and apparatuses that people use… in this session, it’s just me and my trusty MMA dummy and a heavy, solid piece of particle board covered in wood veneer (which I’ll refer to as a “wood board” for ease).

Pardon the snipping-tool ghost that appears in most of these images! I’ll make sure to avoid that next time.

Bare-knuckle hard punching on the MMA dummy:

 

Positioning myself.

Positioning myself.

 

I don’t have a rock-solid heavy bag, but the MMA dummy is heavy enough to do the job. Here I’m showing clips of work I did on its ass end, but I work on all areas of the bag. There’s variation in its density from end to end.

Horizontal punches:

 

Right horizontal punch

Right horizontal punch

 

As you can see from the position of my non-punching hand, all of the strikes I threw in this session were chambered punches (i.e. Tae Kwan Do/Karate, as opposed to boxing).

 

Left horizontal punch

Left horizontal punch

 

Vertical punches:

 

Right vertical punch

Right vertical punch

 

I start the set with the dummy close to my body. Each punch pushes it back, but I stay in the same place. This allows for striking at various distances, from close-range to fully-extended punches. I also vary the height of the punches, aiming for low, middle, and high targets. If I wanted to punch at eye-level, I’d lean the bag up against the wall and kneel in front of it.

 

Left vertical punch

Left vertical punch

 

I usually do 5-8 sets of however many punches it takes to push the bag beyond my reach, alternating slow punches with speed punches from set to set.

Next, what I call “knuckle-walking” on the wood board. This is where I “strike” (but nowhere near full-power, of course) the board with my bare knuckles. I do this from a kneeling push-up position.

Horizontal punches:

 

Wood board right horizontal punch

Wood board right horizontal punch

 

This board is an extra shelf from one of our large IKEA bookcases, by the way. They’re not making that particular bookcase anymore.

 

Wood board left horizontal punch

Wood board left horizontal punch

 

I hit the board with each fist alternately, walking my punches from bottom to top and then back down again.

Vertical punches:

 

Wood board right vertical punch

Wood board right vertical punch

 

Wood board left vertical punch

Wood board left vertical punch

 

I’ll also do sets where I twist my wrist from horizontal to vertical as I go. There are many variations on this that keep it interesting, and variations are always beneficial.

One knuckle conditioning exercise I practice regularly is knuckle push-ups, which I do because push-ups flat on my palms are uncomfortable due to my wrist inflexibility.

When I do knuckle push-ups for knuckle conditioning purposes, though, I do them on the wood board. I like to do a slow push-up and hold the position for about 10 seconds at each level:

 

Wood board push-up, bottom

Wood board push-up, bottom

 

Wood board push-up, middle

Wood board push-up, middle

 

Wood board push-up, top

Wood board push-up, top

 

That was all I did in this session. You know I had to include that silly shot of me walking back at the end…

 

Done!

Done!

 

Weather report in the garage: it’s heating up! This session wasn’t unbearable, though. We haven’t deployed any fans yet. For now, I’m just keeping the door open.

*The usual disclaimer applies: I’m not a trainer of any kind, and I do not recommend doing anything in this post without the supervision of a qualified instructor.

Silent Kiap: Tae Kwan Do techniques (garage gym workout)!

I was sick with weird ear pain on Friday, but I went to work (thinking I wasn’t contagious… sorry, work friends). On Saturday, I felt better and thought I was over whatever it was, so I went to the gym for Body Combat (sorry, gym friends).

**In my defense, I wasn’t coughing yet. Maybe I wasn’t contagious.**

On Sunday, the ear pain was gone, but I felt worse in other ways. I worked out in the garage, anyway, practicing some Tae Kwan Do. There was no one around for me to infect, and I kiaped silently in my head to spare my scratchy throat. Still, I started coughing that night, lost my voice for real, and went to bed with a headache, body aches, and a 100 degree fever. I did not leave the house the next day (yesterday).

Maybe Sunday’s garage gym session wasn’t the best idea.

Be that as it may, I had a good practice session out there, and I recorded it again because that proved to be a great way to spot my mistakes. Also, many of you seemed to like those first two garage gym recording-snip posts, so I thought I’d continue with it.

Here are some of the techniques I ran through on Sunday:

 

Knife-hand block (prep).

Knife-hand block (prep).

 

Not sure why my front foot lifted off the ground before I executed that block. See… if I didn’t record this practice, I wouldn’t have known I did that! I swear, this whole recording business is the next best thing to having an instructor here to correct my form. The mirror helps to an extent, but not as completely as recording my techniques from different angles.

 

Overhead double block – set.

Overhead double block – set.

 

For some reason, I didn’t clip a picture of the block, itself. Next time.

 

Axe kick.

Axe kick.

 

I have a bad habit of dropping one of my arms when executing this kick. I need to work on that.

 

Rising block.

Rising block.

 

Thrust attack with spear hand.

Thrust attack with spear hand.

 

Side kick.

Side kick.

 

Pardon my dirty foot. Also, the shadow under my arm makes it look like I didn’t shave, but I did. Haha.

 

Face block.

Face block.

 

I don’t know what this block is actually called. The move blocks the groin and then the face in one continuous motion, so it’s a down block that becomes a high block as you twist into a deep front stance. It looks something like this at the beginning:

 

Prep for double block.

Prep for double block.

 

Then it becomes this (practicing from a different angle):

 

Transitioning into the block.

Transitioning into the block.

 

Tae Kwan Do is mostly structured and precise, but there are some transitions, like this one, that can be more fluid.

Back to precision:

 

The uppercut.

The uppercut.

 

A Tae Kwan Do uppercut is not the same as a boxing or a Muay Thai uppercut!

 

Punch from back stance.

Punch from back stance.

 

Lots of back stance in this practice session, actually.

Then, as in my first Tae Kwon Do post, here’s a clip of me walking over to the camera to stop the recording:

 

Feint.

Feint.

 

La Fin.

 

Garage gym updates and Tae Kwan Do techniques!

Coming back around to the promised garage gym update! Since our initial setting-up in January last year, we’ve made a few additions to the garage to further its transition into a small but functional training space. We also cleared out the relics that came with the garage when we bought the house – old cans of paint and such.

Now we’ve got the basics: 63 square feet of mat flooring (we added a couple of rows of rubber tiles to enlarge the floor), a standing punching bag, an MMA dummy on the floor, a mirror (thanks to Craigslist), a few sets of dumbbells, and speakers (for blasting dub-step, rap, and metal during boxing and Muay Thai training, of course). It’s a great space for the two of us, but as many as four people could train in there at once. Maybe five. Maybe six, depending on what we do. It’s small, but it works.

The South Korean flag still hangs in the corner. When I go in to practice Tae Kwan Do, I’m entering a do-jang  (the Korean equivalent of the Japanese dojo). There’s no music during a Tae Kwan Do session. Because of the quiet and the concentration required, I find that it’s akin to a moving meditation practice. I feel at peace. Perhaps more than anything, the flag carries sentimental value, as my Tae Kwan Do master handed it down to me before he moved out of state years ago.

Another thing – unrelated, but useful – is that I upgraded my phone last week, so now I’m equipped with a camera that’s much better than my old one!

(I’ll be honest… I only upgraded my phone to get a new camera. I was content with the phone, itself, but I wanted to take better pictures, and I didn’t want to invest in an actual camera. I was eligible for a phone upgrade, anyway, so it worked out well.)

So, with this new phone camera, thinking of how I could show what the space can accommodate, I decided to record myself doing a Tae Kwan Do form (hyung in Korean; kata in Japanese – this is TKD, so it’s hyung). I recorded the video on Sunday afternoon and used “pause” and “the snippy tool” to get the slew of Tae Kwan Do technique selfies posted here.

But first, observe the quality difference between my old and new cameras!

Old camera (Samsung Galaxy S4):

 

Home gym in the garage, one year later.

Home gym in the garage, one year later.

 

New camera (Samsung Galaxy S6 Edge):

 

Walking up to start...

Walking up to start…

 

I clipped this shot out of the video, so I’m blurry in movement, but notice the colors! The lighting in the garage was exactly the same in both images, and as per usual, there were no digital shenanigans involved to alter the pics. I’m in love with this camera. The phone part is pretty great, too, and yes, I’m totally raving about a Korean phone in a post about Korean karate. Coincidence.

Without further rambling about cameras and phones, here are a few of the Tae Kwan Do blocks and attacks I clipped from the recorded video:

 

Horizontal front chest block

Horizontal front chest block

 

Double-fisted groin block

Double-fisted groin block

 

Stomp attack with downward block (prep)

Stomp attack with downward block (prep)

 

Back fist (prep)

Back fist (prep)

 

(My striking fist did originate from further inside, but it looks awkward at this second of transition… )

 

Jump attack (prep)

Jump attack (prep)

 

Jump attack

Jump attack

 

Block to sides

Block to sides

 

Left hand groin attack (pull at the end of the technique)

Left hand groin attack (pull at the end of the technique)

 

Finished.

Finished.

 

Note that my feet are slightly too far apart in that finish.  I saw ALL of my mistakes while watching the video and pausing on the techniques, which makes the recording a valuable practice I should continue. You may see more training pics here in the future.  Just a head’s-up.

 

(walking back to stop the recording, haha)

(walking back to stop the recording, haha)

 

Anyway, our garage gym figures beautifully into my New Year’s resolution to get stronger. We’re going to add three or four sets of dumbbells to our little collection, so we’ll be able to get in some effective full-body workouts. Gotta love Play It Again Sports! We’re also going to add what we need to keep the space tolerable during the hot months.

BodyCombatversary!

It’s the last weekend of March. You know what we did last year on the last weekend of March? We went to our first Body Combat class! This is momentous, guys. On March 29, 2014, I finally got off my ass and ended the longest period of inactivity in my adult life. Planners and agendas are useful like that… you can look back and note such things. I love celebrating -versaries of all kinds. There has to be one for everything! Happy BodyCombatversary to Callaghan and me!

The idea of getting established in a workout routine was hard, but it hurt my brain more than my out-of-shape muscles. I’d been sedentary for so long, and out of training for even longer. We’d actually signed up at our gym a few months earlier, but I hardly went because zero motivation. Callaghan had way more determination than I to get to the gym. When I did manage to drag myself there to half-heartedly walk on the treadmill for 20-30 minutes, all I felt was this weird mixture of boredom and accomplishment and more boredom. Like, YAY, I went to the gym, go me! OH NO… I just spent 20 minutes of my life on a piece of cardio equipment. I could have been doing laundry. The struggle was real, folks, as they say. It’s HARD to get back into habitual exercise once you’ve fallen out of it for any length of time!

Then I decided to check out the group fitness class offerings, and everything changed.

According to my 2014 agenda:

–Tuesday, March 18, 2014: I went to a Body Pump class, just to try it. I didn’t hate it, but I never went back. I think I’m too lazy to do Body Pump. The very idea of making numerous trips to the equipment corner and hauling things over to the floor and then having to quickly change the configuration of the weights in between sets and then hauling all the stuff back to the corner at the end makes me feel annoyed (and bored)! Conclusion: I’m not badass enough to do Body Pump.

(Side-note 1: You know who’s really badass? THE PEOPLE WHO DO BODY PUMP IMMEDIATELY AFTER BODY COMBAT. I marvel at all you guys who do the classes back-to-back! When I’m done with Combat, I’m done. I got nothing left.)

(Side-note 2: I really should start some kind of strength-training routine, though. Shadow-boxing with dumbbells in my garage for five minutes once a week ain’t cutting it.)

–Wednesday, March 26, 2014: I tried a boot camp class. It was super hard. I loved it. Conclusion: Yes!

–Saturday, March 29, 2014: I tried Body Combat. The word “combat” on the schedule caught my eye, and my interest perked up immediately. I hadn’t thrown a punch in almost seven years. Okay, I thought. Let’s try this! So I went, and that was it. I was hooked. Body Combat is simple: I go in and follow the instructor’s commands until we’re done, and that’s it. No fuss, no muss, no equipment! You’re in and out and home before you know it, dripping sweat and feeling accomplished.

Overall conclusion: I made a standing date with the gym for Monday evenings and Saturday mornings (Body Combat), and Wednesday evenings (Boot Camp).

There was no reluctance from that point on; I surprised myself with my 180 turn-around. I’d been against the idea of group fitness classes before I even saw the schedule, because even though I really wanted to work out, in my advanced state of workout apathy and gym-self-motivating-brain-cells-atrophy, the notion of committing myself to a workout “schedule” seemed about as appealing as escaping from jail by digging a tunnel with a teaspoon. Sunken deep in my routine of sitting on my ass, I was perversely comfortable in my little prison cell of inactivity.

Of course, doing Body Combat brought back the old obsession with actual training (the sweet science addiction never really goes away once it bites you), and this led to the equipment in our garage. We went out there to play a little late last night. Callaghan took pictures.

Excuse the demon eyes. It was late and we had to use the flash in the dimly-lit garage... plus, these pics were taken with my phone, as usual. I still haven't replaced my camera since my last one died.

Excuse the demon eyes. It was late and we had to use the flash in the dimly-lit garage… plus, these pics were taken with my phone, as usual. I still haven’t replaced my camera since my last one died.

Elbows on the WaveMaster

Elbows on the WaveMaster

Jumping rope

Jumping rope

Elbows on the ground

Elbows on the ground

 WaveMaster, bare fists

WaveMaster, bare fists

Now, we do three Body Combat classes per week and no Boot Camp, because the Wednesday night Boot Camp went away and was replaced by the third Body Combat.  I’m not complaining about the extra Body Combat, though I do miss the Boot Camp! In a perfect world, I’d be able to get away from work one morning a week just long enough to do Suzy’s Core, Cardio & More class (Wednesdays), or Geeny’s H.I.I.T. class (Thursdays). If I’m ever off work on either of those days, that’s where I go! Huge shout-out to those ladies, and to our phenomenal regular Combat instructors and friends Izzy, Rebecca and Amelia, and also to our sometimes-instructors Jessica and Diane!

That’s the best part… in the last year, I’ve gained much more than a higher level of fitness with increased energy, strength and balance. I’ve gained new friendships with other class participants and the instructors, themselves.  I’ve also gained something concrete to look forward to, three times a week (looking forward to stuff is so important if you have clinical depression, by the way). Each time we leave the gym, I can’t wait for the next time, and that is awesome.

Happy Friday, Everyone! =)