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Post by Deleted on Dec 21, 2011 1:27:36 GMT -5
Did some of my usual mini workouts (45 seiken push-ups on the hardwood, 12 pull-ups, 15 assisted pistols, dynamic stretching, kata, etc.) throughout the day. For my main workout, I warmed up with some joint rotations and rope skipping, then worked some basic kumite combinations (basically just two counts and working a variety of them). I then did a circuit of alternating two handed kettlebell swings with various ab exercises for about 10 minutes, some stretching, and took my dog for a brisk walk as a cool down. Took me longer than I'd like, so I might streamline things a bit more.
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Post by MMX on Dec 21, 2011 11:40:17 GMT -5
Sometimes it's longer...sometimes it's shorter.
;D
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Post by Deleted on Dec 22, 2011 21:23:00 GMT -5
Lots of work wrapping gifts and running around to make sure we have everything we'll need for Christmas dinner yesterday, so I took it easy.
Today after warming up I did a kettlebell complex I've been interested in trying. This counts as one set. Aimed to get 3 sets with 60 sec break in between each.
**One Arm Snatch x5 / One Arm Clean and Press x5 (do both same arm, then switch) **Goblet Squats x10 **Power Lunges x10 (backwards lunge with waist twist to opposite side) **One Arm High Pull x5 / One Arm Row x5 (do both same arm, then switch) **Two Handed Swings x10
Did it all without putting the kettlebell down. To get a feel for it, I decided to go lighter today and used my wife's 20 pound kettlebell for starters. 1st round I finished in about 2:18, second round 2:01. Third round I didn't time it and just used the 35 pounder, got all the way to the first set of rows before I couldn't do any more. Stretched to finish, not much time for anything else.
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Post by Deleted on Dec 28, 2011 21:13:57 GMT -5
The whole family's all been sick at one time or another these past few days, including myself, so we're all basically recuperating right now and getting back on our feet. Some 24 hour bug that first my wife, then my older son, and now I ended up catching. Still not 100% but definitely not as bad as I was.
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Post by MMX on Dec 29, 2011 11:12:36 GMT -5
Yeah I am sure there is one lurking in my house. I think my baby has a cold right now..
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Post by Deleted on Dec 29, 2011 13:03:49 GMT -5
Definitely not fun. Both my wife and I still have some lingering after-effects and even though I've been getting plenty of rest and am normally running around all day on my days off, I've been mostly on the couch dozing. Hoping to shake it off quickly.
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Post by Deleted on Dec 29, 2011 20:30:24 GMT -5
Mrs. BigAl put her foot down and said no heavy bag in the garage until it's the way she wants it, so I plan on doing a LOT of work there. She also got me some great Christmas gifts to better my training, including a Gymboss interval timer, a HR monitor, and the book "The Martial Arts Kettlebell Connection": (see link) www.amazon.com/Martial-Arts-Kettlebell-Connection-Strength-Building/dp/0897501934Tonight we both managed to shake off the sickness and do a light 12-minute KB workout. It was her idea, a 60/30 work:rest ratio including swings, presses, rows, squat thrusts, push-ups, planks, cleans, and similar exercises. Enough to shake off the cobwebs and get a bit of sweat going on. I also managed to convince Mrs. BigAl to get into the padwork again, I think she's willing.
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Post by Deleted on Jan 3, 2012 22:57:22 GMT -5
So this year I have better opportunities for home training now that my shift is 12-8 instead of 11-7. I essentially have an extra hour to go train before work, so tonight after a quick 2 hour nap I did a quick but tough kettlebell workout. Rested a few minutes in between each exercise. (1) Kettlebell Health Snatches, 20/15/10/5 reps per arm with swing switch to change hands, resting as little as possible. Did it with no rest in 4:54, but I started off conservative with my wife's 9kg kettlebell as I assumed (rightly so) that the hands would take a bit of a beating initially with all those reps. "Health snatches" are a bit more grip friendly too, you basically just snatch it as normal, then drop your arm into a tight rack position, then just punch it out like a clean and go back into the swing. Got the idea from Scott Sonnon and I really liked it: www.mixedmartialarts.com/mma.cfm?go=blogs.Detail&blog=6259(2) TGUs - 5 per arm with the 9kg, again easing back into these slowly to avoid major DOMS. I then finished with some pull-ups (12 reps), planks (front and side), and light stretching.
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Post by MMX on Jan 4, 2012 11:21:27 GMT -5
Interesting. I may have to see if that works with dumb bells too.
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Post by meguro on Jan 4, 2012 15:08:36 GMT -5
Interesting. I may have to see if that works with dumb bells too. I think high rep dumbbell work is distinct from high rep kettlebells to the point where wearing gloves for db's is ok. This is a confession. I wear gloves when I'm doing high reps with db's. With KB's, not at all. With KB's you have the opportunity to relax your grip, even open your hand, which is doesn't task your grip endurance. Things like corkscrewing your arm on the way down in a kb snatch, instead of letting the kb swing in an arc downward will also save your skin. Loosen your grip on a db and you better be ready to jump out of the way of some falling iron. If you have adjustable db's, securing the collars so that the plates can rotate freely around the bar without danger of falling off, will prevent the handle from twisting in your grip and ripping calluses.
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Post by Deleted on Jan 5, 2012 1:11:02 GMT -5
I'd have to agree. Especially for high rep ballistic exercises with a dumbbell, gloves or at least chalk is essential.
Cold one out today (about 25 degrees) but still fit in a nice run outside. Nothing fancy, just running hard until I had to stop and walk, then checking my HR until it got down to a good level (I stuck to about 70% MHR) then running again, and repeat. It's a hilly route and BigAl slacked it a bit too much on the cardio for a long time, so I only covered about 1 1/3 mile in about 20 minutes. It was a fun run though, I really enjoyed it. I like running outside so much better than the treadmill.
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Post by MMX on Jan 5, 2012 11:04:58 GMT -5
Yeah I don't like treadmills at all. Won't even bother.
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Post by Deleted on Jan 7, 2012 4:12:08 GMT -5
Thursday I just did a lot of light stretching and some goshin-jutsu, nothing too crazy. Really busy day.
Yesterday I managed to squeeze in another run. Same running approach and route, only this time I managed to get just under 1.5 miles with about 30 sec to spare. The running portions got a little longer too, so progress.
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Post by Deleted on Jan 9, 2012 23:00:10 GMT -5
More running. Again just a bit short of 1.5 miles in under 20 minutes. My HR monitor does clock pace so during my run portions I was considered to be running a 6:40 mile, which is awesome and right where I want to be. Just need to slowly build the endurance up so there's more running and less walking. Did some great stretching afterwards, felt good overall. Skill training's been noticeably on the back burner though, need to rectify that.
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Post by Deleted on Jan 11, 2012 23:20:48 GMT -5
Warm-Up: 5 min of moderate shadowboxing, dynamic stretching, light stretching for the whole body.
Kata: Sectional training for Yantsu, then performed one repetition of each of the rest of the kata that I know.
Running: Again ran just short of 1.5 miles today, but I ran a tougher route. Warmer out (40 degrees) but raining, so that probably didn't help. On the plus side, I only had to walk three times and my pace was just a bit over 8 minutes.
Cool-Down: More stretching.
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