Sunday (07/01/18 - Finally got my dates right!) - Rest Day Monday (08/01/18) AM: 'Job and knock' at work last night, which meant that I got home an hour earlier than usual this morning - I decided to make use of this time with a little exercise. As I was trying to decide what that would entail, I spied my Wife's old (2004) Tae Bo: Cardio DVD out on the side, so (for all my sins) I thought why the hell not?! Interestingly enough, when I first attempted this routine, 12 years (and 50+ extra lbs) ago now, I was unable complete the whole 45 minute workout in 1 (or even 2) sitting(s) Starting HR: 71 bpm Max HR: 159 bpm Average HR: 127 bpm Recovery HR: 37 bpm Calories: 435 burned PM: Karate @ 100 minutes Both Sensei and Sempai were late to class tonight, so I took the warm-up, which consisted of Light Running and Coordination exercises, as well as 10+ minutes of Strerching The rest of the session was then geared towards Kihon and Kata, with the aim of clear the rust from the Christmas break. We did each kata as a group, then given 5 minutes to work on them individually. I was paired up with a junior student though, so we stuck to Gekisai Di Ichi, (15+ times in fact), whilst everbody else progressed thru the katas. My 'partner' for the session only does the hour, so after he left, I was free to spend the last 30 minutes working with the guys that were doing Seyunchin. Starting HR:83 bpm Max HR: 170 bpm Average HR: 131 bpm Calories: 533 burned (Disclaimer: There were in excess of 12 hours, and over 7 hours sleep, between today's AM and PM workouts) Travess
Hmm, I keep wondering: What's a recovery HR? Is it how much your HR dropped in a minute after a training or something like that? If yes, it indicates your fitness condition, right? Or difficulty of training?
All correct, as far as I understand it. My current average bracket recovery HR is between 45 and 55 bpm, for most of my workouts, but for the much harder sessions, it can drop as low as 35 bpm in the 1st minute of (true) rest. Travess
I see, thanks for explaining Wow, 55... just sounds like a lot! I'll have to see my results, too, then
55 is just the top end of my current recovery range - It to do date has never been higher than 51, and even then it was due to the lower intensity of the workout. Travess
Tuesday (09/01/18) - Rest Day Not really a fan of having my rest days so close together, especially with just 1 training day separating them, but I was left with little other option today. (Though I did squeeze in 10 minutes of Stretching and 3 x Sanchin Kata, whilst cooking dinner) Wednesday (10/01/18) I put together a bit of a 'mixed bag' Circuit Session this morning, made up of 7 x 20 second Workstations, covering Cardio, Core, Legs, Chest and Arms. Warm-up: 20 minute Walk (taking the girls to school) 10 minutes of Stretching Sanchin Kata Circuit: Station 1 - Squat Thrusts Station 2 - Bicep Curls Station 3 - Mason Twist Station 4 - Squats Station 5 - Push Ups Station 6 - Shadow Boxing Station 7 - Plank (Rest for 30 seconds, then repeat for further 6 circuits) Cool Down: 2 x Tensho Kata Starting HR: 63 bpm Max HR: 148 bpm Average HR: 104 bpm Recovery HR: Only 13 bpm (but it was already in the mid 90's when I was doing my cool down, so it didn't really have too far to drop) Calories: 223 burned Travess
Thursday (11/01/18) I didn't sleep well at all last night, and would have likely struggled to stay awake throughout the day, had I not kept myself regularly occupied - I figured that some EHOH training would help keep me awake until Karate this evening... (unless otherwise stated, all exercises are 4 minute Tabata drills) 0900: 30 minute Dog Walk 1000: Bicep Curls 1100: Goblet Squats Noon: (Break for Lunch) 1300: Tricep Curls 1400: Core Work (Mason Twists/Crunches/Leg Raises/Plank) 1500: 30 minute Dog Walk 1600: Weighted (28.6lbs) Lunge Walking* (Note: *Got to just before 4pm, and I realised that I had a few jobs to do, before leaving for the kids class, so scrapped the Lunge Walking!) 1700: 60 minutes Kids Krotty We ran a Stand-up Grappling session for the kids class tonight, following an expensive Break Fall warm-up, focusing on use of Stance to facilitate grounding, as well as taking your opponents balance... ...A misplaced foot sweep, from one of the other instructors, landed as more of a stomping kick on my right ankle, and took me out of the last 10 minutes of the session though! 1800: 120 minutes Karate (I took the 1st 20 minutes out to ice my ankle, whilst the adult class warmed up, then tentatively joined in once the class was under way, limping and hobbling my way thru the rest of the session) As the mats were already down, Sensei ran the same session for the adults that we did for the kids, only with a lot more Randori and Live Takedown Drills, also introduced Striking, and Flinch Response defensive drills in to the mix. (I did not wear my HR strap) Travess
In the past when doing EHOH workouts I've planned them around 2 x 4 minute Tabata exercises, but as I also had a fair few chores to do yesterday (and because I had training in the evening) I cut them down to just the single Tabata. Travess
I hope your ankle gets better, soon! Misplaced hits from senseis tend to hurt the most It's cool you still participated in the class. I have to say I would be thinking twice about it. I would want to try, but I am aware exercising with a hurt akle in the end tends to hurt it even more... So hopefully it wasn't the case with you.
Thanks Nachi... It was touch and go for a while, and I had to excuse myself from the mats once or twice, but on the whole I think still taking part was for the best - The continued use and constant movement seems to have prevented it from seizing up altogether, leaving more mobile today than I would have originally thought. Travess
Friday (12/01/18) - Rest Day Not injured, but definitely feeling a little banged up today, so I decided to take it fairly easy. Saturday (13/01/18) Kickstarted my 'motivation' this morning, with the Kids Krotty class, facing them of against the BoBs, to warm-up, working on Power Slaps, Straight Open Strikes and Front Kicks. Next we broke them down into grade groups, to work on their Kata - I took the seniors thru Saifa, which has left them needing A LOT of homework! Finally, all groups (barring white belts) came together for 15 minutes of Sparring Drills. This was a fantastic session, with 30 kids in the Dojo, but with the energy of twice that number... Once back home, (and my girls were squared away with a snack and a film) I cracked straight on with my workout... Warm-up: 10 minutes of Stretching 2 x each of Sanchin and Tensho Kata Kettlebell session: Working for 10 reps each of Swing, Get-ups (5 each side), Clean & Press (5 each side) Halo and Reverse Lunges (5 each side) for a total of 5 sets, using a 12kg KB (just whilst I get used to proper technique) Cool Down: 3 x 1 minutes of Light Shadow Boxing Whilst I have included the use of KBs in previous workouts, I didn't really have the confidence or knowledge to put together an effective plan for using one, until now at least - Following plenty of informative discussions with my brother (who has undertaken several KB seminars) and chats with PT friend of mine, I now feel that I can start playing more freely with this bit of kit... Duration: 01h 01m 42s Starting HR: 77 bpm Max HR: 171 bpm Average HR: 127 bpm Calories: 417 burned Travess
Hmm, I don't remember you writing about kettlebell sessions in the past, or at least not too much. And considering you getting used to proper technique as you write... are you planning to regularly add kettlebell sessions to your work-out? Do you also have you own kettlebells? I don't work with them all that often, but I find them quite fun The things done with them feel quite unusual and I enjoy wirking with them. The disadvantage is that to be able to do all exercises properly with them, I would need at least three weights and... they're pretty pricey
When I have used them in the past, I didn't always specifically say that they where KBs, as I wasn't really using them for appropriate exercises (just Bicep Curls and Press mostly) That is the plan, yes - Though, the amount of times that I have planned to add new exercises to my regular routine, but never usually get around to it, is laughable! I do yes, 3 of them in fact - 3kg (which I bought for physio/rehabilitation purposes) 12kg and a brand new (Not used yet) 16kg This is one of the reasons I have avoided KB specific drills, but I feel that I know enough now (theoretically) to start making my own mistakes Travess
I see. But... that doesn't count anyway as those are usually dumbell exercises(?) You don't need to explain that to me as I am the same... However, you just wrote it here! So we all have proof and will check on you That's great. I have a 16 kg one - the same we use in the crossfit gym and That's fine for me for most exercises (still pushes me), I also have a 10 kg one I got earlied when I found it cheap in the store. That one, however, is huge and has a non-circular shape, and I don't like working with it very much... Then you should! Good luck! Maybe in time I will copy some of your exercises you write here, becasue, honestly, I don't know to many kettlebell exercises in total
Indeed - and now I've bought myself some actual dumbells, so I can start using my KBs as intended. That for me is one of my main reasons for keeping such a log - Full transparency! My brother and I have some upcoming personal 1-on-1 KB sessions, with a 'Strong First' instructor on the cards, so hopefully there will be few to copy. Travess
Sunday (14/01/18) Finally(!!!) made it out to the garage today (in for what feels like forever - and boy did it show!) to let off a little steam on the Heavy-Bag. Warm-up: Tensho Kata Sanchin Kata 1km Road Run (5m 51s) 30 seconds Shadow Boxing Bag Work: 15 x 1 minute rounds (with 30 seconds rest between each) following to technique/combination format, of Iain Abernethy's Bagwork Podcast. Cool down: 1km Road Run (5m 28s) Sanchin Kata Tensho Kata Duration: 44m 23s Starting HR: 72 bpm Max HR: 179 bpm Average HR: 147 bpm Recovery HR: 15 bpm (from 123 bpm) Calories: 404 burned Travess
Monday (15/01/18) Today pretty much boiled down to an Active Rest Day. Karate @ 90 minutes - I had been tasked with running some 2-to-1 Mentoring sessions, for two 1st Kyu students, who had severely struggled with their phys and conditioning during their last grading (which they only just passed by the skin of their teeth) both of whom were given instruction on what would be expected of them, before they'd even be considered to grade again. Having been given 9 months to turn their fitness levels around (this was 6 months ago now) it was decided that a progress assessment would not only help us see where they are now, it would also establish a new 'baseline' for them. The first test was a series Strength Exercises (which were taken from the standard British Army requirement) - 2 minutes per task, max number of Push Ups, (goal 44 reps) Sit Ups, (goal 50 reps) Lunges (goal 50 reps) and Plank (goal full 2 minutes) - With additional training and SMART goal setting being offered aftewards, based on the results. I will not share their results here, but unfortunately, it became clear very quickly that not a lot of progress had been made in the past 6 months, (at least not where strength gains are concerned) leaving us a lot of remedial work to be done in the coming weeks. Now, I would never ask someone to do something that I was not willing to do myself, (hence the 'active' part of the rest day) so, here are my results... 2 min Push Ups - 41 reps 2 min Sit Ups - 62 reps 2 min Lunges - 48 reps 2 min Plank - Full 2 minutes ...and as you can see, I fell a little short on both the push ups and the lunges, so will be doing some catch up of my own. Travess
You find you don't fall short on a exercise day though mate! I might try this on Wednesday and post my results too. Should be a fun challenge.
