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Post by Deleted on Jan 13, 2012 0:21:27 GMT -5
Warm-Up: 5 minutes of moderate shadowboxing (lots of kicks), dynamic stretching.
Fighting Combinations: 20 reps of about a dozen different fighting combinations, mostly double punch and double kick combinations.
Compass Drill: Worked a few combinations using the compass drill outline.
Kettlebell Workout: Alternated 6 different kettlebell exercises with 6 different abdominal exercises in one big circuit. I really liked this approach, it was fun and challenging. I only did one circuit as I was pressed for time.
(1) One-Arm Swings alternated with V-Ups (2) One-Arm Clean and Presses alternated with Bicycles (3) One-Arm Front Squats alternated with Knee Tucks (4) Cossacks alternated with Straight-Leg Hip Twists (5) Turkish Get-Ups alternated with Alternating Scissor Crunches (6) Two-Handed Swings alternated with Russian Twists
Pull-Ups: 12 reps. My wife laughed at me at one point as I was halfway through shaving cranking out a set and was half dressed for work so I did look a bit odd.
Not much of a cool-down, had to rush to work.
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Post by Deleted on Jan 13, 2012 22:03:30 GMT -5
Only got 4 hours of sleep before I had to wake up and help out with the kids, so I'm grabbing a quick nap before work after this write-up.
Warm-Up: 5 min moderate shadowboxing, dynamic stretches, light stretching.
Goshin-Jutsu: Worked 10 reps on each side of each of the 10 basic Kuma Dojo self defense combinations.
Kata: Performed one rep of each kata that I know once.
Body Conditioning: Seiken push-ups on the hardwood (45 total), front planks, side planks, neck exercises, and impact conditioning.
Running: Bitter cold out tonight (20 degrees, but with strong winds so the weather report said it felt like 5 degrees). Roads were pretty decent though. Ran 1.6 miles in a slow but steady 19 minutes, and I even added an extra hill at the end for fun. I only had to stop and walk once (about halfway through) and within maybe 2 minutes my HR had already dipped below 140 so I started running again and finished strong.
Cool-Down: Relaxed stretching.
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Post by MMX on Jan 16, 2012 10:55:31 GMT -5
Ahhh being a parent! LOL. I hear ya.
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Post by Deleted on Jan 16, 2012 23:17:06 GMT -5
Warm-Up: 5 minutes of moderate shadowboxing (main focus was working on different types of gedan mawashi geri and attacking the inner and outer thighs of the lead and rear leg), light relaxed stretching.
Kata: Did some sectional training for Tsuki no and several reps of the entire kata itself, then finished by performing one rep of each kata that I know.
Running: Took a bit of a different route where I tackled a pretty serious hill at one point. Still managed to finish my run in 20 minutes and ran just a little bit over 1.5 miles. Had to stop and walk twice on the two serious hills, the first one especially took long to recover from which could be from less sleep than usual, a big dinner, and a lot of family over the past couple days.
Body Conditioning: Seiken push-ups (45 total), planks/side planks, neck exercises, and impact conditioning.
Stretching: Relaxed stretching to cool down.
Looking like I'll be hitting up class tomorrow. I am very excited.
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Post by Deleted on Jan 19, 2012 1:22:14 GMT -5
Quick one today.
Warm-Up: 5 min of shadowboxing, focusing mostly on kicks and kicking combinations.
Kettlebell Workout: Alternated 6 different kettlebell exercises with 6 different abdominal exercises in one big circuit.I only did one circuit as I was pressed for time.
(1) One-Arm Snatches alternated with Bicycle Sit-Ups (2) One-Arm Floor Presses alternated with Knee Tucks (3) Single-Leg Deadlifts alternated with Straight-Leg Hip Twists (4) Goblet Squats alternated with Alternating Scissor Crunches (5) Turkish Get-Ups alternated with Russian Twists (6) Two-Handed Swings alternated with V-Ups
Isometric Stretching: A few sets of working the front splits and side split.
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Post by Deleted on Jan 20, 2012 23:18:30 GMT -5
Another quick one out of necessity, not by choice. Since the roads weren't plowed yet, I stuck with straight skill training tonight.
After a quick warm-up, I did various ido geiko exercises focusing mostly on block-punch combinations and various kicks. I then did an exercise I dug up from a while ago that I have no real name for, thus I have ceremoniously called it "high-rep training for a specific combination." I worked a basic combination (oi tsuki - gyaku tsuki - jodan mawashi geri) by first training each technique individually 20 times on each side, then doubling them up (oi tsuki - gyaku tsuki, and gyaku tsuki - jodan mawashi geri) 20 times on each side, then finally the entire combination 20 times each side. If I had more time I was going to incorporate more footwork and angling and executing the combination from those angles, but sadly it's time to go to work.
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Post by Deleted on Jan 21, 2012 20:44:02 GMT -5
After my usual warm-up, I focused a bit more on just shadowboxing today for some variety. After a decent session of that, I then tried out a kettlebell circuit I was tinkering around with.
It's 6 exercises of 30 seconds each, for a total of 3 minutes. Rest 1 min, then repeat for a few rounds. I used my 16kg and only managed two rounds, but it's a decent start.
(1) Alternating One-Arm Clean and Press (2) Alternating One-Handed Swings (3) Alternating One-Arm Clean and Front Squat (4) Alternating One-Handed Swings (5) Tactical Lunges (6) Two-Handed Swings
Then did some nice deep stretching as the wife and I watched "Courageous."
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Post by Deleted on Jan 23, 2012 23:17:12 GMT -5
Slightly restructured a few things this week as I think time-wise it'll be more efficient. We'll see how it goes this week and adjust accordingly.
Throughout the Day: Several pistol singles each leg (very close to a full body weight rep with each leg), 42 seiken push-ups on my hardwood floor, 60 reps of various ab exercises, planks, dynamic stretching, Sanchin, and Tensho.
Warm-Up: 5 minutes of moderate shadowboxing, dynamic stretching.
Skill Training: Worked double combinations, 10 reps each side of 12 different combinations (all punch/punch and kick/kick combos). Worked the compass drill with a few different counterattacks, then finished with 2 sets of 10 slow supported kicks for each leg for each of the four basic kicks (going as high as I could with each and holding the kick fully extended for a few seconds).
Body Conditioning: 17 fingertip push-ups, wall assisted handstand (I hate handstands as my nose always instantly gets stuffy which disorients me), four way neck exercise, impact conditioning.
Cool-Down: Deep relaxed stretching.
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Post by Deleted on Jan 25, 2012 23:09:08 GMT -5
Tuesdays are now officially my days off, as those are the days when I'm spending time with the family and doing chores all day long then squeezing in a quick nap before I go to work that night.
Today went well.
Throughout the Day: Several sets of pistols each leg, 60 seiken push-ups on the floor, 60 reps of various ab exercises, planks, dynamic stretching, Sanchin, and Tensho.
Warm-Up: Performed one rep of each kata that I know.
Skill Training: Ido geiko of 10 different combinations (emphasis on block/punch and kicks) for a fair amount of reps each.
Running: 1.5 miles in 20 minutes on my usual hilly route. My dog was in a mood today so he slowed me down a bit, but it was still a good run.
Body Conditioning: 26 fingertip push-ups, four way neck exercise, impact conditioning.
Cool-Down: Deep relaxed stretching.
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Post by Deleted on Jan 27, 2012 0:35:55 GMT -5
Though pressed for time, still got in a few things today.
Throughout the Day: Several sets of pistols each leg, 60 seiken push-ups on the floor, 60 reps of various ab exercises, planks, dynamic stretching, Sanchin, and Tensho. The pistols are now to my son's play chair and are coming along fairly well, the left is still difficult though. Going to stay at this level for a while until I can comfortably crank out sets of 5 with each leg, then go for the full range.
Kettlebell Workout: 4 rounds of 2 min, 60 sec rest in between rounds. 20 sec of each exercise. Used the 12kg kettlebell, went pretty well. Overall it was 11 minutes of work, I'm thinking of adding in 3 minutes of continous Turkish get-ups at the end with a 60 sec break in between, that'll make it an even 15 minutes. (1) One-Handed Swings (left) (2) One-Handed Swings (right) (3) Two-Handed Swings (4) One-Arm Clean and Press (left) (5) One-Arm Clean and Press (right) (6) Two-Handed Swings
Isometric Stretching: Worked on the front split and side split. The front splits are coming along really well once I turned my rear knee to the side rather than trying the true front split, but my side splits still need work so I may add an extra set or two.
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Post by Deleted on Jan 31, 2012 0:07:21 GMT -5
Missed adding in a few workouts here. Did a long one today (just over 1.5 hours) as I had missed a workout or two last week and was feeling sluggish.
Throughout the Day - 60 seiken push-ups on hardwood floor, several sets of pistols (half assisted with my son's play chair, the other half holding two 5# dumbbells in front as a counterweight), 72 reps of various ab exercises, planks, Sanchin, and Tensho.
Skill Training - Did each kata that I know twice (used this as my warm-up as well), then did some kihon from sanchin dachi working various upper body strikes and blocks. I then did reps of each of the Kuma Dojo Goshin-Jutsu combinations on both sides.
Running - Took my dog for my usual 20 minute run, total distance just under 1.5 miles. I'll take it, since we took the really hilly route today and for some reason my dog got spooked on the second lap (he thinks we're crazy too for going for a run at 11:30pm at night) so we had to improvise.
Body Conditioning - 30 fingertip push-ups, two frog stands (a fellow karateka and yoga nut mentioned these to me to try to obtain a full handstand since I stink at even supported ones), 15 pull-ups, four way neck exercises, and impact conditioning.
Cool-Down: Deep relaxed stretching, then one of my favorite ways to cool down: a nice cold beer and my daily Bible reading.
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Post by MMX on Jan 31, 2012 11:07:46 GMT -5
Cold beer is always good!!
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Post by Deleted on Feb 3, 2012 3:55:44 GMT -5
Cold beer is always good!! Agreed! Tuesday was my off day. My son gave me some kind of bug yesterday, so I was a bit run down, slept a lot more than usual, and didn't do anything. Last night I actually got to go to my first Kyokushin class of the year. Just Shihan and I, and it was good to be back. He checked out some of my shadowboxing and kata and stated there was some definite improvement, and during warm-ups it was nice to see how much softer this floor was compared to mine at home, as I was cranking out 40+ seiken push-ups in a set. We then got an interesting opportunity. An Kokikai-Ryu Aikido class is also held at the same building and that night the instructor, a yondan, was the only one there. So we decided to do some cross-training and basically combined the classes. We essentially got a beginner introduction to Aikido with some breakfalls, stances, and three basic techniques (ikkyo, nikyo, and sankyo). We then shared some kicking techniques and showed some of our goshin-jutsu. Some things that we found were interesting were the concept of the unbendable arm as in Kokikai-Ryu instead of keeping the hand open and fingers extended like most Aikido schools (according to the instructor) they actually concentrate on the first two knuckles of the hand like in a seiken tsuki. How their feet were balanced in their stances (balls of feet with the heels very light on the ground, so if there was a piece of paper underneath your heel you could pull it out) and how they held their hands (relaxed, angled almost 45 degrees downwards using what she said her instructor called "Japanese ghost hands") reminded me a lot of some of the Ikken postures I got to train in before. There was also this "rolling arms" exercise which was essentially shifting from back stance into a front stance and using just your hips and gravity to snap your arms. I think for some blocks and strikes this could be a neat thing to try out. Overall an interesting class. Obviously not what I was hoping for as my first class back, but it was a rare opportunity so we decided to jump on it. Good times. I then went home and before work cranked out 15 pull-ups, 72 reps of various ab exercises, and did some quick stretching.
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Post by MMX on Feb 3, 2012 11:29:29 GMT -5
Sounds like it was fun though.
;D
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Post by Deleted on Feb 6, 2012 23:58:47 GMT -5
OSU it was! Something different and seeing things from a different viewpoint always seems to give me something good to work with.
Busy weekend in general, couldn't work out until today. Was hoping to go over to a buddy's and work the pads a bit then cross-train with him (he's more of a Japanese jujutsu guy) but unfortunately we couldn't work it out today. Disappointing but hopefully we can try again this week.
Throughout the Day - 55 seiken push-ups, 72 reps of various ab exercises, planks, dynamic stretches, Sanchin, Tensho, and several pistol singles throughout the day using a weight for counterbalance (both legs are getting better with the full range).
Kumite Training - 20 reps of various fighting combinations (mostly double combinations, worked both sides) then worked some slow kicks (front, side, and roundhouse). Quick one as it's late.
Running - Dog was really slowing me down today, going to have to just stick to walks with him it seems. 60 sec running/90 sec fast walking, total of 20 minutes for about 1.2 miles. Had to take my dog home, hook him up back, then keep going at one point.
Cool Down - Deep relaxed stretching and (to satisfy my inner fat guy) a Shamrock Shake.
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