tmd
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Think Fast Hit hard
Posts: 242
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Post by tmd on Oct 31, 2012 15:26:41 GMT -5
I am honest, been doing 5x5's for a few weeks now, just not been good at posting about it.... Had a good day at the Physio yesterday - guy is a top sports Physio, pro level sports stuff like County Cricket and Rugby, he used to play semi pro football too. Anyway what he said was, there is clear Burtis(?) damage and bone bruising that my continual training while injured has aggravated them to the level it is. So what he said was: let's treat the hands like those are the only issues for 2 months with zero hitting stuff then assess if there is any arthritis/ an unrecovarable position. Good attitude, so will be doing my exercises etc as this has given me a lot more hope than all those "your hands are cattled, stop karate now" merchants that had me thinking it wasn't worth taking care of them coz they were past saving.
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GJEC
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LOUGHBOROUGH ENSHIN
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Post by GJEC on Nov 1, 2012 1:23:54 GMT -5
Good news!
Always good to see the light at the end of the tunnel. (Unless it's a train coming)
The key phrase there was 'continual training while injured has aggravated them'.
I'd print that out and put it on your bag ...
Gary
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tmd
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Think Fast Hit hard
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Post by tmd on Nov 1, 2012 3:11:35 GMT -5
LOL Gary, I know, I know - when he said it my head was full of excuses about gradings and competing before it was too late etc, - then the other voices in my head just shouted, ohh shut up, you know he's right!
I used to think I was just driven to do certain things and highly motivated, hence my love for training and why I find my role in sales a natural fit. But chatting to close friends and family about how hard I find it to moderate the things that are bad for me it has come to light that I am a bit OCD hence a tendency toward excess.
Thinking through how I approach things it does make sense. I'm not looking to be labelled and it's not like I have to turn the light off 3 times before I leave a room or anything like that but understanding it is part of my drive, motivation and self destructive tendency does help me understand what I must do to change the negatives - in short I have to quit them, 'cutting back' is not an option coz it just won't happen..
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tmd
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Think Fast Hit hard
Posts: 242
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Post by tmd on Nov 2, 2012 13:45:17 GMT -5
Good set of 5x5's not changed the weights, only going to do that every couple of weeks. Have reduced the rest periodd between lifts fron 1min to 30 seconds though.
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
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Post by curlbroscience on Nov 2, 2012 15:16:47 GMT -5
What is your goal with the 5x5 program TMD?
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tmd
Member
Think Fast Hit hard
Posts: 242
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Post by tmd on Nov 3, 2012 15:21:17 GMT -5
At the moment, it's all maintenance and what I feel like - this AM I got up and did a 20min Tabata circuit on the bike - just coz that's what I felt like doing. I like the 5x5 system - I have it at a point where every set of 5 is a challenge and coming back to it after a loooong rest through injury I had a choice - drop back to 60% of where I'd been and start the cycle again or start back at a challenging set of weights, which now, after a few weeks build up between 75-85% of where I was. I'm happy to stick to these for a couple of weeks before starting to build again. Ultimate goals are: BW Bench Press 1.5 x BW Squats BW Barbell Rows .75 x Overhead Press 2x BW Deadlift (will mean buying more plates ) And thanks to Gary 1xBW Clean n Press, keeping it fairly light at the month as a) I'm doing it last and b) am just working on form for now.
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Post by meguro on Nov 4, 2012 22:33:30 GMT -5
Sounds good tmd. Look forward to following your progress.
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Post by MMX on Nov 5, 2012 10:58:19 GMT -5
Awesome TMD. Just remember to back off and rest too.
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tmd
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Think Fast Hit hard
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Post by tmd on Nov 7, 2012 6:03:18 GMT -5
3-7th of Nov: Saturday and Sunday were almost full rest: Saturday we had a sports specific first aid course for all instructors so I just did a quick Tabata set on the Bike before I set off, 5 min warm up 6 min of 20 sec on 10 sec off then a 5 min cool down. Sunday we had our IKK Junior, Cadet and Adult closed Novice and I'm pleased to say out of all 11 fighters who regularly do the squad training all got a trophy, including Walshy's lad who just always surprises us with how tenacious he is on the Mat, a well-deserved second place. Monday was another 16 min Tabata set on the bike. Tuesday I had a 16 hour day but after a lot of driving needed to do something to blow off the cob webs. 4 x 2 min Push up Plank + 2 min kettle bell swings (50 reps) with a 1 min rest between each. I was aiming for 6 but I wanted to end feeling fresh not cattled and after 3 I was pretty drained so the 4th was a championship round anyway This AM went for a ride for a hour just coz I was up early and hadn't been on the nike for a while - finished with 16 x 20 sec sprints with 10 sec rest. HANDS: Am doing an icing regime for my hands which feels like it’s effective but any feedback appreciated. I do 10 min on alternating my hands for 10 seconds at first then 15 then 30 as the water temp rises/ my hands become acclimatised. While submerged I am opening and closing them to increase the blood flow – it is majorly uncomfortable but gets easier as I go through the 10 min. I them move to the same thing but alternating between a cold bucket and hot bucket; again 10 sec hot/ 10 sec cool for about 2 mins then 15 sec then 30 sec. at the end I leave them in the warm water for about 2-3 min to relax them. Does this sound about right; they feel better but all people have said is use cold water, alternate hot and cold no actual ‘program’
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Post by meguro on Nov 7, 2012 9:32:18 GMT -5
I've used a gadget purchased at the drug store that warms a chunk of wax into which you can dip your hands/feet. As the wax cools slowly, it transfers the warmth to the affected joints improving circulation. You can also try sleeping with mittens, sounds crazy I know. The idea behind the wax and mittens is to keep the area warm and flush with blood, which should aid in the healing process. Disclaimer: I am no medical expert and this is not a recommendation.
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GJEC
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LOUGHBOROUGH ENSHIN
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Post by GJEC on Nov 7, 2012 9:50:36 GMT -5
Hope you find a solution TMD. I've broken a few bones but - so far - on healing I've been able to resume sensible training.
Have you tried using MMA gloves? Plenty of protection on the knuckle area but still allowing open handed blocking etc.
Gary
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Post by Ros on Nov 7, 2012 11:29:44 GMT -5
I thought that ice was good for acute injuries (to slow down blood circulation to reduce pain and inflammation), but heat for longer term injuries (to improve blood flow to deliver more oxygen, nutrients and make waste removal more efficient), so I'm with Meguro's suggestion - also, picking dried wax from your hands has got to be fun, right? ;D I had a quick look at the science behind it and found two review articles looking at previous trials and the conclusion seems to be that there is insufficient evidence that contrast therapy aids in recovery. Here they are if you're interested: www.physicaltherapyinsport.com/article/S1466-853X(03)00122-6/abstractwww.sciencedirect.com/science/article/pii/S1466853X08000679
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tmd
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Think Fast Hit hard
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Post by tmd on Nov 11, 2012 4:09:09 GMT -5
Many thanks all, I have to say I did mention to the physio that a lot of what I'd read was moving more toward hot than cold treatments but what he explained was that the type of injuries I have are very slow healing acute injuries, I have to say they are definitely better but I want to heal as fast but completely as possible hence asking for further advise as what I don't want to do is anything contradictory. Will give that a go meagro, sound fun for a start and I'll read the articles Ros, many thanks. Don't know if you get to see more Ros but they were just headlines for me and saying more research needed to be conclusive? I think the cold treatment is to calm down the swollen Bursitis and the hot to speed up the healing of the bone bruising.
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tmd
Member
Think Fast Hit hard
Posts: 242
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Post by tmd on Nov 16, 2012 8:40:34 GMT -5
So since the 7th I have done the following: 8th 5x5 sets - left off Dead lift as my back was playing up and did Dips instead. 9th eclectic mix of Kicks (2min each x 24) , footwork (6 x 2 mins) and skipping (30 sec plus 15 sec rest x 30) plus plank for good measure 10th 25 leg raises plus 25 crunches + 25 med ball drops x 10 11th - joined in a bit with the knockdown training - only about half so about an hour work out. 12th full on vegetative rest. 13th 1.5 hour general karate class of kihon, kata and a bit of circuit. 14th working with Sarah on some combinations etc. 15th WHOLE KNOCKDOWN CLASS and I was pants LOL real big time, ZERO STAMINA - Wore double padded gloves and only worked on speed on my bag work - Sparing, felt useless - conditioning was worse than my stamina was ok I guess kept in close to stop me using my hands but my control was a bit off with my kicks and I caught someone with a clear Jodan Mawashi (ops) no harm no foul all part of being a full contact martial art but I felt bad and wished I hadn't been home to late to pick up the mats
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GJEC
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LOUGHBOROUGH ENSHIN
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Post by GJEC on Nov 16, 2012 9:39:10 GMT -5
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