a Travesty in action

Discussion in 'Training Logs' started by Travess, Jul 16, 2015.

  1. Travess

    Travess Misplaced Melancholy Supporter

    I have decided to try and set myself dedicated rest days each week, that tie in better with my work schedule, so on that note...

    ...Wednesday (23/08/17) Rest Day - with the next one now due on Sunday.

    Thursday (24/08/17)

    Opted for another EMOM Session today, this time working solely on Legs and Core for 12 reps x 7 minutes each of Crunches / Single Leg Squats* / Mason Twists / Calf Lifts / Leg Raises and Lunges.

    (Disclaimer: There was originally 2 extra exercises planned for the above session - Plank & Burpees - but I had to scrap them, due to poor time management on my part!)

    * 6 reps per Leg

    Travess
     
  2. Travess

    Travess Misplaced Melancholy Supporter

    Friday (25/08/17)

    I put together an Hour Long (or there abouts) Cardio Tabata Session today, starting with 2 x 1 minute Tabata (1st on Bag Work, 2nd one Running) Rounds, then added 2 x 1 minute with each round, (2 x 2 min, 2 x 3 min etc...) capping out at 2 x 5 minute Tabata, then working my back down to the 1 minute rounds again.

    (All rounds had a 30 second rest between each)

    This was a pretty hard outing, with a high work rate on the bag, and the sun (surprisingly) beating down during the running, both of which left me fairly pooped and extremely sweaty...

    Travess
     
  3. Travess

    Travess Misplaced Melancholy Supporter

    Saturday (26/08/17) Rest Day

    My weekend plans took a little step to the left, so I made today a rest day, instead of tomorrow.


    Sunday (27/08/17)

    Warmed my legs up with a quick 10 rep, 9 minute EMOM Session this morning, alternating each minute between Squats, Calf Lifts and Lunges.

    I then headed out for a 5 mile / 8.05 km Road/Trail Run, which I had real issues relaxing in to, experiencing quite a bit of tension in my shoulders and lower back - Finishing time: 43m 49s


    Travess
     
  4. Travess

    Travess Misplaced Melancholy Supporter

    Monday (28/08/17)

    Karate @ 90 minutes

    No Sempai tonight, so no crazy, running around with people on our backs, burpee filled warm up, just Kata at 50%, starting with Ichi then thru to Seyunchin - Based on what he observed, Sensei then gave us each 20 minutes to practice the kata he felt that we needed the most work on. (I was given Seyunchin)

    The last hour was all about Knife Awareness Drills, starting off with a 60 second 'Murder Drill' - Wearing white T-shirts, and armed with red marker pens, we paired up to take it in turns to inflict a sustained 60 second thrusting/slashing melee attack on each other (No, running, counter striking etc... allowed, just parrying and trying to control the arm - FYI, I died several times over!!!)

    We then took things back a step, armed with rubber training knives, we were then given some Stock/sterile Wrist Grab and Takedown Defense Drills (The extremely compliant, and totally impractical kind you see a lot of) Then, sticking with the same 'Attack and Defense' as above, if the defender was not quick enough now to control the wrist, then the attacker could now use their other jand to strike to their head. (still very sterile - Yet infinitely harder to defend against) Finally, we returned to the same Frenzied Melee Attacks of the original drill, to see if the same defense would work against a more realistic and sustained assault. (Yeah, not so much!)

    We were also tasked with sharing 'Knife Defense' videos that we either liked or disliked, via our Facebook page, explaining in detail why we chose our video. (A selection of which would be chosen to pressure test at our next session...)

    Travess
     
  5. Travess

    Travess Misplaced Melancholy Supporter

    Tuesday (29/08/17)

    Just a 10 rep each, 6 x 7 minute Arm/Chest/Shoulder EMOM Session this afternoon.
    • Push ups
    • Bicep Curls
    • Tricep Dips
    • 'Y' Flyes (TRX)
    • Low Row (TRX)
    • Forearm Grips
    Rest Day tomorrow - Wednesday (30/08/17)

    Travess
     
  6. Travess

    Travess Misplaced Melancholy Supporter

    Thursday (31/08/17)

    After an overly lethargic day yesterday, and close to 11 hours sleep last night, I was glad to find that I awoke feeling a lot more motivated today...

    AM :
    Spent 10 minutes doing some remedial Stance Transition revision this morning - Specifically the transitions from Renoji Dachi (or Sanchin Dachi, depending on how you practice it) into Sheiko Dachi as they are found in Seyunchin Kata, as this was something which was highlighted to me during my last session.

    Next up was a 10 minute Abs/Core EMOM Session alternating between 20 reps each of Crunches, Mason Twists and Leg Raises (I truly felt that my Core work had slipped over the past 12 months, but this wasn't quite as bad as I had expected it to be)

    PM :
    Karate @ 70 minutes

    I was 20 minutes late for tonights session, so I missed out on Sempai's warm up, but arrived just in time for a few Kihon Drills (various blocks, punches and multiple kicks) the latter of which became the focus of the session, drilling Mae, Yoko and Mawashi Geri, first as Kihon, then eventually on the Heavy-Bag.

    Travess
     
  7. Travess

    Travess Misplaced Melancholy Supporter

    Friday (01/09/17)

    Grabbed myself 30 minutes of 'alone' time this morning, whilst my 2 little angels had their brekkie, which was just enough time for a rather intense 7 x 3 minute Tabata Session - (all with 45 seconds rest between each)
    • Squats
    • Burpees
    • Kettlebell Press
    • Staircase Sprints
    • Lunges
    • Shadow Fighting
    • Bicep Curls
    ...and now that that is out of the way, I've got shopping trips to plan, and playdates to organise - Enjoy your Friday peeps.

    Travess
     
  8. Travess

    Travess Misplaced Melancholy Supporter

    Saturday (02/09/17)

    I seemed to have unintentionally (not for the 1st time either) neglected the Heavy-Bag, again this week so decided that a trip to the garage was in order, with a view to working on my Breathing, Timing and Recovery, over 6 x 5 minute rounds, with each minute block broken down in to work-rate/rest segments. (No additional rests between rounds, other than what remained of the previous minute block)

    Round 1: (repeated for round 2)

    30 seconds work / 30 seconds rest
    35 seconds work / 25 seconds rest
    40 seconds work / 20 seconds rest
    35 seconds work / 25 seconds rest
    30 seconds work / 30 seconds rest

    Round 3: (repeated for round 4)

    35 seconds work / 25 seconds rest
    40 seconds work / 20 seconds rest
    45 seconds work / 15 seconds rest
    40 seconds work / 20 seconds rest
    35 seconds work / 25 seconds rest

    Round 5: (repeated for round 6)

    40 seconds work / 20 seconds rest
    45 seconds work / 15 seconds rest
    50 seconds work / 10 seconds rest
    45 seconds work / 15 seconds rest
    40 seconds work / 20 seconds rest


    Came away with quite a bit from this session, especially how much unnecessary energy I'd been using, with uncontrolled breathing during my harder striking combinations.

    Travess


     
  9. Travess

    Travess Misplaced Melancholy Supporter

    Sunday (03/09/17) Rest day

    Monday (04/09/17)

    Karate @ 90 minutes

    The 1st 25 minutes were spent on a few Phys. Drills - Shuttle Runs (both with and without a partner on your back) Squats (both with and without a partner on your back) Burpees, Squats, Push Ups and 9 x 90 second rounds of Conditioning.

    The remaining 65 minutes was then dedicated to individual Kata - We were each allocated a Kata (Shisochin for me) and tasked with running thru the kata several times over, each time focusing on a few set points - Use of Stances, Flow, Kime, Knowledge and Understanding - and marking ourselves out of 10 (as well how that mark was reached) for each. Sensei then came around us all indivudally to discuss with us how we had marked ourselves, and offer up a few marks of his own, based on where he thought our training currently is.

    Travess
     
  10. Travess

    Travess Misplaced Melancholy Supporter

    Tuesday (05/09/17)

    So, today was scheduled as a Strength Training Day, and whilst I make a few adjustments*, I did pretty much stick to my plan (which is rare for me...)

    8 exercises, for 25 seconds, EMOM, for 7 minutes each - Bicep Curls (TRX) / Single Leg Squats** (TRX) / Crunches / Push Ups / Mason Twists / Calf Lifts / Plank and finally Forearm Grips.

    (Note: * Dropped Tricep Curls and Lunges as both were pretty sore already, from previous exercises / ** Alternating legs every 12/13 seconds)

    A nice hours work, give or take - Now I just hope the calf lifts don't have a negative impact on my attempted skipping practice tomorrow (...and the excuses already begin)

    Travess
     
  11. Travess

    Travess Misplaced Melancholy Supporter

    Wednesday (06/09/17)

    Today's training plan took many forms this week, ranging from a do nothing Rest Day to an all out beasting on the Heavy-Bag, and various other options besides.

    Ultimately, it ended up being a relaxed mish/mash of a day, keeping myself active, but never really pushing myself.

    AM :
    30 minute Dog Walk followed by 3 x 3 minute Skipping Tabata (these we very relaxed, and each about an hour part.)

    PM :
    Squeezed in another 30 minute Dog Walk, then whilst my eldest was at her swimming lesson, I took advantage of some hall space that was going unused, to run thru some Light Kata - Since we'd already had skipping and Swimming today, I decided to follow the alphabetical theme, and stick only to Kata that began with the letter 'S' - Shisochin, Sanseru, Sanchin, Saifa and Seyunchin.

    Whilst it was great to have the space to do some extra Kata practice today, it is the reintroduction of skipping to my routine, that I am most pleased with.

    Travess
     
  12. Travess

    Travess Misplaced Melancholy Supporter

    Thursday (07/09/17)

    AM:
    Started the day off with another nice 30 minute Dog Walk before breakfast, then jumped straight in to a couple of 20 minute EMOM Routines - The 1st of which was a based around Defensive Kihon, alternated with Burpees (minute 1 - 20 x Kake Uke / minute 3 - 20 x Mawashi Uke / minute 5 - 20 x Age Uke / minute 7 - 20 x Uchi Uke / minute 9 - 20 x Gedan Barai and minutes 2, 4, 6, 8 and 10 - 7 x Burpees) with the 2nd of which being more of a Offensive Kihon based drill, alternated with 25 seconds of Skipping (minute 1 - 20 x Oi Tsuki / minute 3 - 20 x Mawashi Empi / minute 5 - 20 x Mae Geri / minute 7 - 20 x Uraken / minute 9 - 20 x Mawashi Geri Gedan and minutes 2, 4, 6, 8 and 10 being the 25 seconds of Skipping)

    PM:
    Got in another early evening 30 minute Dog Walk before training tonight...

    ...Karate @ 90 minutes - Sempai ran his (starting to become) usual warm-up again tonight of Shuttle Runs, Push Ups, Burpees, Squats, Plank and Crunches, plus 9 x 1 minute rounds of Conditioning. The next 40 minutes was then spent of some Peer-to-Peer Kata Practice, but Sensei and I had some club admin to sort out, so I did not get to take part in any of this. This left the seniors (and me) with 30 minutes of 'Peter Consterdines Double Hip' Drills to finish the class up with, but as we did not have access to our storage cupboard tonight, this had to be done with full packs of A4 paper, in place of the thai pads. (So, a little Hand Conditioning to boot!)

    Travess
     
  13. Travess

    Travess Misplaced Melancholy Supporter

    Friday (08/09/17) Rest Day - Not exactly disappointed with myself over this one, as it was a conscious choice, but there was no reason for the not to be a training day...

    Saturday (09/09/17)

    Ooh look, another Saturday post, another realisation (and moan at myself) that there had been no Bag Work in my routine again this week! :rolleyes: :mad: :rolleyes:

    14 rounds on the Heavy-Bag (2 x 7 rounds) with some Kata thrown in for good measure:

    Round 1 - 30 seconds (30 seconds rest)
    Round 2 - 45 seconds (30 seconds rest)
    Round 3 - 60 seconds (30 seconds rest)
    Round 4 - 75 seconds (30 seconds rest)
    Round 5 - 90 seconds (30 seconds rest)
    Round 6 - 105 seconds (30 seconds rest)
    Round 7 - 120 seconds (30 seconds rest)

    Tensho Kata (30 seconds rest)

    Round 1 - 120 seconds (30 seconds rest)
    Round 2 - 105 seconds (30 seconds rest)
    Round 3 - 90 seconds (30 seconds rest)
    Round 4 - 75 seconds (30 seconds rest)
    Round 5 - 60 seconds (30 seconds rest)
    Round 6 - 45 seconds (30 seconds rest)
    Round 7 - 30 seconds (30 seconds rest)

    Sanchin Kata to finish.

    Travess


     
  14. Travess

    Travess Misplaced Melancholy Supporter

    Sunday and Monday (10 & 11/09/17) Both Rest Days

    Neither were really intended as rest days, but life kinda threw me through a loop over the weekend, and before I knew it, my training opportunities had passed.

    Tuesday (12/09/17)

    Decided to run a few 5 x 5 minute Tabata Drills over the next few days, alternating each 20 second work period between a Cardio exercise and a selection of Bodyweight exercises. Today's cardio segment was Bag Work, whilst the bodyweight segments switched between Squats, Calf Lifts and Lunges.

    Tomorrow's cardio will now be a toss up between either Skipping or Staircase Sprints with the bodyweight exercises focusing on either Core or Arms.

    Travess
     
  15. Travess

    Travess Misplaced Melancholy Supporter

    Wednesday (13/09/17)

    Today's 5 x 5 minute Tabata Drill was a nice little pre-breakfast routine, again alternating each 20 second work period between a Cardio exercise and a selection of Bodyweight exercises...

    Cardio segment - Skipping
    Bodyweight segments - Plank / Bicep Curls (TRX)

    Finishing it all up with 1x Sanchin Kata and 1 x Tensho Kata

    (Note: Forgot to mention yesterday - There is a 45 second rest between each 5 min Tabata)

    Travess
     
  16. Travess

    Travess Misplaced Melancholy Supporter

    Wednesday (13/09/17) - Part two

    I really should know better than to post my routine too early, as you never know what the rest of the day will bring. For me it brought a 40 minute Dog Walk, plus the opportunity (i.e. time AND space) to run thru all my Kata - Ichi, Ni, Saifa, Seyunchin, Shisochin, Sanseru, Sanchin and of course, Tensho...

    ...and that right there, is definitely it from me for today!!!

    Travess
     
  17. Travess

    Travess Misplaced Melancholy Supporter

    Thursday (14/09/17)

    Karate @ 90 minutes

    Sempai's mandatory warm up of Shuttle Sprints, Squats, Push Ups, Burpees, Plank and 9 x 45 seconds of Conditioning got the ball rolling for us all tonight.

    The remainder of the session was then spent on Stance Transitions and Power Generation which we were split down in to grade groups for. The initial aim was to pick a selection of stances, highlight where the 'Power Train' came from in each, on all access and angles of transition, as it is performed as 'perfect' Kihon. We then started shortening up the stances, making the transitions flow together a little quicker, (basically making them 'scrappier') utilising the same power generation principles, and applying them in a more free flow drill. (against an Uke)

    This wasn't an overly exertive session (aside from the warm up) but it was a very analytical one, which is always welcome.

    Travess
     
  18. Travess

    Travess Misplaced Melancholy Supporter

    Friday (15/09/17)

    I know I gave myself a little slap on the wrist on Wednesday, for posting too early, but my 1 day weekend starts here, so I decided to get ALL* my exercise out of the way first thing!

    (*barring a 3 o'clock 30/40 minute Dog Walk that I have planned with a neighbour later)

    I put together a not so little Circuit Session for myself this morning, which started off with 10 Stations in total (with 45 seconds rest, following the final station) which I completed 10 Circuits of, but dropped the final station each time around, until I was down to just 1 Station.

    Station 1:
    15 x Bicep Curls (TRX)
    Station 2:
    15 x Squats

    Station 3:
    30 seconds of Skipping
    Station 4:
    15 x Tricep Dips

    Station 5:
    16 x Lunges
    Station 6:
    7 x Burpees

    Station 7:
    15 x Calf Lifts
    Station 8:
    30 second Plank

    Station 9:
    1 x Various Kata**
    Station 10:
    30 second Staircase Sprints

    (** As I only did the 9th station for 2 circuits, I stuck with Sanchin and Tensho Kata)

    Showered now, and chillin' with my feet up, watching Toy Story 3 (AGAIN!!!!) with my youngest...

    Travess
     
  19. Travess

    Travess Misplaced Melancholy Supporter

    Saturday (16/09/17) Rest Day

    Woke up feeling a little groggy today, so decided to cancel the last of my planned Cardio/Bodyweight 5x5 min Tabata, and take the whole weekend off

    Sunday (17/09/17)

    Got a little bored in the afternoon, so did a small little Bodyweight Session, for just 4 sets, with each set being made up of 15 reps each of Squats, Bicep Curls, (TRX) Calf Lifts and Tricep Dips which was about as much as I felt that I could manage.

    Travess
     
  20. Travess

    Travess Misplaced Melancholy Supporter

    Monday (18/09/17)

    Karate @ 70 minutes

    Made it to class 20 minutes late tonight, so did a small Cardio Warm Up on my own, consisting of 18 x Squats, 18 x Press Ups and 14 x Burpees, before joining in with the last 4 rounds of Conditioning.

    The rest of the session was then spent running thru Pad Drills, ranging from 2 minute, 4-on-1 rounds, to 1-on-1 multiple Strike Drills, finishing up with various 4 station Pad Gauntlets all of which had the underlining theme focusing on Stance Transition and Power Generation.

    I really struggled today, from the flaring up of an existing injury, to my gas tank running low during most of the drills, and my motivation/grit not being quite enough to take up the slack...

    ...definitely a 2 steps backward session!!!

    Travess
     

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