Tuesday (20/09/17) I attended a 90 minute Judo taster session today, which was exactly what I expected, and so much more that I didn't expect it to be. We started with a basic warm up of Running around the edge of the mat, changing direction/orientaion on command Shuttle Sprints, 4 x 10 Push Ups, Breakfalls and Tag Grappling - The breakfalls were very interesting to me, as they were all performed dynamically, when with the exception of the rolling breakfall, I am accustomed to doing them in a more static manor. Next up we paired up for some technical work, drilling a takedown, the name of which I cannot remember, and which I lack the knowledge to do it justice by description, but it was a lot fun - I got taken down hard a few times, and even managed to pull off a couple successful attempts myself. This was followed by a few rounds of Ground Fighting which was both interesting and informative - Found myself in a gi choke, an arm bar, pinned in a figure 4 wrist lock, and triangle choked. (All of which expanded and hightened my appreciation of what Judo has to offer) Finally it was time to Play for Throws - Was neither thrown nor able to throw my 1st partner (though there were certainly enough attempts) but my 2nd partner put me down several times, and worked with me to point out openings that I would have otherwise missed, to allow a few takedowns of my own... ...and so the journey begins! Travess
Wow, picking up Judo? Cool! I'll be looking forward to see what you have to say about it and how different/similar it is to karate.
Wednesday (20/09/17) Rest Day - Had a very nice relaxed day yesterday, with just 2 x (1 on the morning, 1 mid-afternoon) 30/40 minute Dog Walks to keep me semi-active. Thursday (21/09/17) AM: Had the rare pleasure of getting to spend a Thursday daytime with my wife today, so we took to the local trails, for a 4 mile/5.84km Walk @ 1h 47m before breakfast this morning. PM: Karate @ 90 minutes Sempai increased the reps and intensity of some of his Warm Up today, with extra Burpees, Shuttle Sprints and 3 additional rounds of Body Conditioning. One of our 'older school' instructors wanted to include Kihon Drills, as a part of an extended warm up, which we did 25 minutes of, covering multiple Strance Transitions and Angle Changes. We then picked up where we left off on Monday, with a variety of Pad Drills, with the Power Train between transitions and techniques, being the main focus. Sempai called time on the session, but then realised that we still had 4 minutes left, so he gave us 1 minute Continuous Kicking and 45 seconds Continuous Punching to do on the pads, to fill the time. Travess
Friday (22/09/17) Joined my neighbour again this afternoon, for another pleasant 30/40 minute Dog Walk, prior to picking the kids up from school. Then, once home, on went the idiot box (for the girls) and out came the TRX (for me) for a Strength Training Session... 5 x Super sets, with each set comprising of 15 x Bicep Curls, 12 x Tricep Dips, 10 x 'Y' Flyes and 7 x (assisted) Chin Ups (then rest for 45 seconds, and repeat) This was a pretty short routine, taking all of about 20 minutes, but as I have a serious case of jelly arms as I type this up, I'll say job done... Travess
This weekend was shaping up to be filled with excuses as to why I did NOT train! Saturday (23/09/17) Rest Day I was originally meant to be heading out for a run this morning, to re-tread the 4 mile route that the wife and I walked on Thursday, but a lack of forsight (read: too many beers and nowhere near enough sleep the night before!) put pay to that... Sunday (24/09/17) AM: So, this morning's run (postponed from yesterday) was this time scuppered by having to work on an extra hour last night, and not getting home until gone 8am (note: obviously I could have still squeezed in a run before bed, but that then would have cut into cuddle time with my girls...) PM: So, I awoke from a great day's sleep, to find my eldest outside playing with a neighbour girl, whilst my youngest was curled up on the sofa watching some Pixar related entertainment - Time to train... Still not having the free time for my run, I opted instead for a Leg/Core Session, made up 6 sets of 6 alternating Exercises (3 leg / 3 core) 15 x Squats 15 x Crunches 15 x Lunges 15 x Mason Twists 15 x Calf Lifts 15 x Leg Raises (Rest for 45 seconds and repeat) I'm still not happy with all the procrastinating and excuse making to be honest, but I'm just gonna have to live with that... Travess
Monday (25/09/17) Karate @ 90 minutes Got dipped to do some teaching tonight, as part of a 1-on-1 tuition session that my brother has been running, for a young Down syndrome lad (as my brother was running late) - This was the 1st chance that I'd had a chance to work with the lad, and whilst it was only for 20 minutes, I am really impressed with what I saw. I then my worked my way back in to the main group of the class, as they were being run thru another Pad Intensive Session, but there was an odd number, so l was asked to monitor one of the groups, so that Sempai could focus on the other. Then, with about 45 mins of the session left, Sempai put together another 4 Station Pad Gauntlet, that each person had to do 5 circuits of, before swapping out with one of the pad holders. Once everybody had done their 5 circuits, we repeated the gauntlet, this time with a different set of required strikes at each station. As I was an additional body, I voted myself off as a pad holder, instead just following who evers turn it was to run the Gauntlet, until I'd reached a total of 50 Circuits (following each of the 5 in my group, for each od their 5 laps, over both courses) before wanting to collapse into a corner... I was beginning to think that I'd not get a workout in tonight, but ended up getting in a blinder. Travess
Tuesday (26/09/17) Rest Day - I didn't make it to Judo tonight (not brilliant for only my 2nd week!!!) due to a few issues cropping up at home. Wednesday (27/09/17) I had a couple of things planned for today, unfortunately one of them was not meant to be. I did manage to keep to the Circuit Session that I put together though: 5 x 30 second Stations - Squats / Skipping / Burpees / Arms* and Shadow Fighting - for 5 Circuits (15 seconds between stations and 45 seconds between circuits) I chose the 5 stations at random, from a list of 10 that I had previously arranged, and I hope to do the remaing 5 stations on Friday. (Note: *Alternating between Biceps and Triceps) I also went for another 30/40 minute Dog Walk, which I was not originally going to do, but as I lost my 'Kata window**' I am glad that I did! (Note: **The empty hall space that I have been using, whilst my eldest has her swimming lesson, was today in use!) Travess
Thursday (28/09/17) Another fairly relaxed and umexertive today, with a couple of Walks throughout the day - 50 minutes in the morning, and a 30/40 Dog Walk in the afternoon - just to keep me active. I mainly then taught at Karate in the evening, running a small (3) group of junior grades thru Gekisai Di Ni a few times, before taking them thru several Attack/Defense partner drills, that highlight the differences in principles and strategies between Ichi and Ni. I did however insert myself in to Sempai's warm up, so I did at least get to do 25 minute of phys. including Squats, Plank, Push Ups, Shuttle Runs and 12 x 1 minute rounds of Body Conditioning so all was not lost... Travess
Friday (29/09/17) I have a lot planned today, most of which involves unhealthy eating, and a little bit of drinking, so I thought I'd get my training nipped early - Went for (yet) another 30/40 minute Dog Walk at half 8 this morning (and have another one penciled in for 3 o'clock) which served as a bit of a warm-up. Once back home, I followed on from the Circuit Session that I did on Wednesday, this time doing the 5 remaining Stations (from the list of 10) that I did not previously include - Push Ups / Staircase Sprints / Bicep Curls (TRX) / Plank and (Assisted) Chin Ups (TRX) - I did change things up a little though, from 5 circuits, at 30 seconds per station, to 7 Circuits at 20 seconds per Station, as I struggled with the arm targeted exercises last time, and there were more of them included today. Travess
Saturday & Sunday (30/09 & 01/10) Both Rest Days - Took it very easy over the weekend (even squeezed in a couple of Nana Naps...) Monday (02/10/17) AM: Had the urge to head out for a run this morning: Nothing massive, just a 6km Road/Trail Run - I hadn't been out in a while, so I gave myself a time/pace target of 34 minutes/5m40s per km, so was very pleased to be coming in at 30m 51s / 5m 08s per km (which is only 9 seconds off from my PB 6km time) PM: Karate @ 80 minutes - I was down to teach tonight, but as the lad I was to be working with was running late, I jumped in on the Kata based warm-up, that the rest of the class was doing. Ichi, Ni, Saifa and Seyunchin all at 50% then again at 100% (I missed out on the 1st three at 50% due to prepping for my lesson) The warm-up then continued with a few Kihon Drills, but my student turned up 5 minutes into that, so that is as far as I got. The rest of the session the 2 of us worked around some Gekisai Di Ichi drills - Breaking the Kata down into small sequences, drilling those individually, then adapting them firstly into a Partner Drill then later in to a Pad Drill, before moving on to the next sequence... ...A challenging yet fulfilling session all in all. Travess
Tuesday (03/10/17) Judo @ 90 minutes - Tonights warm up consisted firstly of a light jog around the matts (10 laps at most) Next up, everybody gathered around in a circle, either stood with the legs open, or curled up on the floor in a ball, and each person had to do a full lap (either hoping over or belly crowling under, depending on the 'obstacle') The next hour (or so) was spent on Partner Drills - One on their back with their knees up, the other shooting in to pin either of the raised legs as a starting point. This was then followed up with various Transition add ons, from the above starting point: Transition 1 - Side Control / Transition 2 - Arm Bar / Transition 3 - Bent Arm Lock (moving in to a 2nd Arm Bar, if the uke straightened their arm) The last 10/15 minutes of the session was then spent on some Open Mat Randori which was a whole lot of fun!!! Note: Had the privilege of working with a very patient and helpful brown belt for all of my partner work, which resulted in me coming away with so much. Travess
Wednesday (04/10/17) Rest Day - Did some light stretching and got out and about on foot a couple of times, but nothing too taxing. Thursday (05/10/17) AM: Gave myself a pretty full day of it today, starting with a pre-breakfast 30 minute Walk, which I followed up on when I got home, with 5 x 4 minute Tabata: (each Tabata was broken down in to 2 separate exercises, which I alternated for each 20 second work period) Tabata 1: Stretching / Tabata 2: Squats and Lunges / Tabata 3: Bicep Curls and Assisted Chin Ups / Tabata 4: Plank and Mason Twists / Tabata 5: More Stretching. PM: Dragged myself out for another Walk in the afternoon, this time for 50 minutes in total, which I incorporated into my daughters school pick-up. Then in the evening (following our kids Karate class) I had a 90 minute Karate Session, which tonight was all about variations on Mae Geri - Push kick, snap kick, kicking off the lead leg, kicking off the rear leg, playing with different targets (hips, knee joints, pubic bone, inside thigh, gut etc...) for each of the above. We practiced the mechanics for each with Partner Drills, and worked on the delivery and Impact during some 1-on -1 Pad Drills, as well as a couple of 1-on-3 Pad Gauntlets. Lastly, we looked at some potential Bunkai (or Oyo as was in this case) for the kicking sequence from Ichi/Ni, identifying how the delivery and chosen target area of the initial kick would effect the body mechanics/structure of our partner, which we used to set up your follow up strike(s). I was chosen to be Sensei's Uke for a lot of tonight's session, so found myself on the receiving end of a number well placed kicks to my hips, thighs etc., so I am expecting to be pretty tender tomorrow. Travess
Friday (06/10/17) Started early (for me) again today, with another pre-breakfast 30/40 minute Walk. Then post-breakfast, I did a 20 minute Kettlebell Routine, which I do not mind admitting that I knicked off of Youtube, which was based around a single 12kg Kettlebell (as that is all I own) - Each set being made up of 5 x Swings / 5 x Snatch / 5 x Clean and Press / 5 x Squat and 5 x Row with the right arm, then repeated again with the left, for a total of 5 Sets. I will be heading out for another 30+ minute Walk later in the day, but apart from that, the rest of my Friday (as usual) will be spent taking it pretty easy, and then tomorrow (Saturday 07/10/17) will likely be a Rest Day. Travess
Sunday (08/10/17) Got in from work this morning, with the intention of repeating last Monday's 6km run, but my girls were only just stirring, so I changed it up to a home workout so that Mrs Travess could get a lay in. Idiot box on, breakfast made, which freed me up for a 35/40 minute Shuttle Sprints/Kata Session. I measured from the edge of my sofa, to my kitchen doorway, which was pretty much exactly 7 metres - there and back = 1 lap - Round 1: Set 1 5 Laps, 30 seconds rest 5 more Laps, 20 seconds rest 5 further Laps, 10 seconds rest 5 final Laps, 30 seconds rest (repeat for 2 more sets) 1 x Sanchin Kata and 1 x Tensho Kata Round 2: Set 1 6 Laps, 25 seconds rest 6 more Laps, 15 seconds rest 6 further Laps, 5 seconds rest 6 final Laps, 25 seconds rest (repeat for 2 more sets) 1 x Sanchin Kata and 1 x Tensho Kata Round 3: Set 1 7 Laps, 20 seconds rest 7 more Laps, 10 seconds rest 7 further Laps, 1 seconds rest 7 final Laps, 20 seconds rest (repeat for 2 more sets) 1 x Sanchin Kata and 1 x Tensho Kata Completely ad hoc, but a pretty decent workout none the less - Max HR 156 / Av. HR 104 Travess
Monday (09/10/17) AM: Decided to head out for that run this morning, that I put off doing from yesterday - This was originally meant to be a slower repeat of the 6km that I ran last Monday, but I ended up going slower than expected, so decided to extend it to 10km, completing it in 56m 53s PM: Karate @ 105 minutes - I started off with 15 minutes of my own Kata practice, walking (25%) through Ichi, Ni, Saifa, Seyunchin, Shisochin and Sanseru. Once the lesson got underway, it was yet more Kata, this time looking at Ichi through to Saifa in turn - These were opened up to the group, for people to highlight aspects of the kata that they'd like to work on, or needed clarification on. We then put that particular sequence/technique/transition under the microscope, breaking it down to it's finest mechanics, and drilling it repeatedly. Bit of an information overload for some, but a lot to be taken away too! Travess
Tuesday (10/10/17) Rest Day - This was meant to be a Judo day, but unfortunately I slept the whole evening away! (pitfalls of a night shift worker) Wednesday (11/10/17) Was home all day with a very snotty (almost) 2 year old, so whilst she convalesced in font Monsters Inc, I had myself a Strength Training Session, made up of 5 sets of 6 Bodyweight (and TRX) Exercises - The 1st exercise of each set starting with 6 reps, then adding 3 reps per exercise, until hitting 21 reps for the final exercise of each set. To keep things varied, I also rotated the exercises, so that the final exercise that I do in one set, is the 1st exercise that I perform on the next. Set 1: Push Ups / Tricep Dips / Bicep Curls (TRX) / Squats / Crunches / Low Row (TRX) Set 2: Low Row (TRX) / Push Ups / Tricep Dips / Bicep Curls (TRX) / Squats / Crunches Set 3: Crunches / Low Row (TRX) / Push Ups / Tricep Dips / Bicep Curls (TRX) / Squats Set 4: Squats / Crunches / Low Row (TRX) / Push Ups / Tricep Dips / Bicep Curls (TRX) Set 5: Bicep Curls (TRX) / Squats / Crunches / Low Row (TRX) / Push Ups / Tricep Dips Set 6: Tricep Dips / Bicep Curls (TRX) / Squats / Crunches / Low Row (TRX) / Push Ups (Note: I found the final exercises of sets 5 and 6 very hard, and I really struggled completing the 21 reps of Dips/Push Ups required) As an aside note, I decided to do some Stealth Training today, so far as in I decided to do a full Chin Up, everytime that I entered/left the Kitchen (I will also be randomly doing this over the next few weeks, but probably wont be including it in my log) I have been including Assisted Chin Ups in my routines of late, but find myself seriously struggling when it comes to doing them unassisted! (Note: This was originally intended as an all day activity, but having done 26 by 10 am, I decided that that was enough for day 1) Travess
Thursday (12/10/17) I was reluctant to log today as a training day, as I feel that I did so little - I had intended to head out for a run at around half 8, so set my alarm for 07:50, snoozed it twice, slept through the 3rd, and then did not wake until 11am!!! (missed opportunity!) I did attend my Karate class in the evening, but I was teaching for the 1st hour of it, and whilst I did participate in the last 30 minutes of the class, which was spent running some very low impact Sparring/Partner Drills, which whilst very beneficial, they were by no means taxing - I did also maintain my new doorway Chin Up Challenge, throughout the day, though I did not keep a tally of these. Friday (13/10/17) Got things off on a better footing today (literally) with an Hour long Dog Walk first thing in the morning, then ran myself through 7 Various Tabata Drills, with a focus mainly on Cardio and Shadow Fighting Drills when I got back home - Tabata 1 & 7: Static and Dynamic Stretching Tabata 2 & 6: Just Shadow Fighting Tabata 3: Skipping and Shadow Fighting Tabata 4: Burpees and Shadow Fighting Tabata 5: Staircase Sprints and Shadow Fighting (Note: I alternated each 20 second work period, for the double exercise Tabata) I will keep up my Chin Ups throughout the rest of the day, and I plan on another Dog Walk mid-afternoon, but that will be it for me now until Sunday. Travess
Saturday (14/10/17) Rest Day Sunday (15/10/17) Sunday's are always difficult for me, between working Saturday nights and needing my 7/8 hours sleep before Sunday's shift, plus making sure that I spend breakfast time with my girls. Not to mention not wanting to cut into my evenings with my wife, before I head out again - Luckily they are all very supportive and usually help me make/find the time... ...That time today was spent on the TRX, for some Upperbody Super Sets - 12 reps each of Bicep Curls / Tricep Curls / Low Row / 'Y' Flyes and Press, rest for 1 minute, then repeat for a total of 5 sets. Following a 5 minute rest, I then did my 1st ever (that I can recall) AMRAP Exercise - Bicep Curls x 43 reps (for clarity, I did a total 47 and could have even possibly managed a few more, but 44 was when my form started to go to pot!) Travess
Monday (16/07/17) I kept things pretty simple today, with just 90 minutes of Karate, which was broken down in to 3 segments. Firstly, we paired up for some Peer-to-Peer Kata Analysis, running through Ichi, Ni, Saifa and Seyunchin, then receiving feedback and work-on points from our partner. (and offering the same back obviously) Next up were Pad Drills, starting with Kizami-tsuki, which did in isolation for 40 strikes (20 each hand) looking at it as a single, stand alone power strike. We then added Gyaku-tsuki to the mix, (in combination with the Kizami-tsuki), which we drilled again, this time for 80 strikes. Next up a Lead Hand Fura-tsuki was added (which followed the Gyaku-tsuki) again running thru the combination 40 times / 120 strikes. Finally, we finished up the 4 punch combo with Age-tsuki which we continued until we hit the 160 Strikes mark. For the final segment, we broke off into grade groups, to run thru some Seyunchin Bunkai, which we then had scrutinised/adapted by others in the group. Travess
