Cory asked in another thread what I did outside of treework to stay in shape...be careful what you ask!!
I've been involved in a martial art system (Bando, a system from Burma) since the mid-70's. A typical workout at the class in the 70's and 80's was 45 min. of warmups, stretching and strengthening then 1.5 hrs of MA training...drills for blows, holds, throws, agility exercises, sparring, typical MA stuff, usually 3-4x per week. As a result of some injuries back then I started doing weight training (like Burnham is now...rehab exercises). I trained for probably 10-12 years on a Total Gym at home and then started free weights...a good friend (Bando master from the 1960's) is a personal trainer...he has been a trainer all his life. I was having some nagging injuries and he set me up a good free weight program in the mid 90's...I did free weights for about 5 years, still keeping up my basic flexibility work, too.
In 1995 the Chief Instructor (Grandmaster of the Bando system, a man from Burma) started formally teaching the yoga systems that are part of bando. He started with Dhanda Yoga, a system using a staff (about 6' long) to assist with the stretches. We had been doing the "empty hand" yoga stretches for many years and some dhanda but he started focusing on the formal yoga systems as he grew older. The dhanda made a big difference in my flexibilty, it was an "oh, wow" thing, hard to believe how effective it could be.
Then about 4 years ago he started intensively teaching Longyi Yoga, a system that uses a rope (or sash if you are a monk) to help stretch. We use the rope for solo practice (standing, sitting, lying), anchored (as you saw in the video) to a pole or tree, and as a group exercise. In the group work several folks all link up together (carabiners all snapped into a 3 inch brass ring)...the dynamics involved in balancing with other people linked up together has similarities to the large balance balls you see in gyms.
Anyway, I read Pavel's "Naked Warrior" several years back (referred to me by my personal trainer friend) and started doing a fair amount of body weight exercises, concentrating on being to handle my body weight. A typical workout these days is:
basic warmups (calisthenic type exercises) 5-6 min.
Dhanda 20 min.
Longyi 45 min. to 70 min. -- involves stretching, strengthening (situps, isometrics, individual muscle isolations, selective tensioning of different muscle groups), relaxation
ham curls / quad. extensions on machine 1-2 sets
cable row/pulls 1 set (using my body wt, about 15 reps)
clouded leopard situps (hang from toes, do situps 3-5 ea)
X-up situps (hang from pull up bar and do leg raises to point above head (on video)
pole climb 2x up and down
spiderman squats on pole 4-5
one legged leg presses (body weight leg pushups from mid-thigh height)
ankle 3-way toe raises (toes straight ahead, pointed out, pointed in)
pushups
heavy bag work (the new gym owner hung a bag a few months ago, very handy to work in 5-6 minute sets during other stuff)
some MA form work as time (and crowd) permits
A typical workout takes about 2 hours...I do that about 2x per week. I also swim some as part of our Dive Team training (underwater and land search and recovery)
I train at the Chief Instructor's house once a week (Wednesday), 4 of us train about 4 hrs every Sunday morning...we have been doing the Sunday workouts for the last 3 years as we got ready for a big MA conference that we just completed. The pictures below show some of the dhanda, longyi and drills that we demonstrated as part of the conference. This is our combined groups from Columbus, OH and Atlanta when there are 8 of us on the rings or in the circle...the 4 of us on the ropes are the guys I have been training for the last 3 years.
A long answer to what I do....outside of treework.
