Friday 02/06/2017 (Wk 47 – Year 2) AM: Set myself aside 30 minutes of Kata Revision this morning, working thru each of Ichi, Ni, Saifa, Seyunchin, Shisochin* and Sanseru twice, both at a slow, studious pace, with a focus on transitions, footwork and turns. (*Had a couple of Brain farts during Shisochin today, so ran thru it a 3rd time, just to iron out the kinks) Later AM: Opted for a very ‘Mixed bag’ Tabata routine this time, again working for 6 x 4 min Tabata, and again changing up the exercise every minute. (Gave myself a minute to rest between each Tabata.) Tabata 1: Kettlebell Swings / Burpees / Squats / Crunches Tabata 2: Sit Throughs / Mason Twists / Shadow Fighting / Clear & Press Tabata 3: Cycle Jumps (TRX) / Leg Raises / Push Ups / Lunges Tabata 4: Mountain Climbers / Calf Raises / Shadow Fighting / Crunches Tabata 5: Squats / Plank/ Lunges / Bicep Curls Tabata 6: Sit Through / Burpees / Cycle Jumps / Mountain Climbers This was an absolute ‘Grizz’ of a routine, which I really struggled with, but if it is enough to offset the Domino’s that I plan to have later, then it was totally worth it… (Resting H/R – 62 BPM / H/R after Tabata 3 – 124 BPM / H/R after Tabata 6 – 158 BPM) Travess
Saturday 03/06/2017 – Rest Day (and boy did I need it, following Friday’s Tabata session…) Sunday 04/06/2017 I was originally planning on heading out for a ‘Bridge Run’ this morning, but decided on something more easy going, as I ended up having less than 4 hours sleep last night! (Stayed up to watch UFC 212, and made it all the way to the end of the Prelims (3am) before remembering that I’d promised to get up early with the girls, so that my wife could have a lay in… :bang: ) I ended up doing a 10 x 4 minute Tabata Session, with varying levels of intensity allotted to each exercise/minute change (2 x low intensity / 1 x medium intensity and 1 x high intensity) with just 30 seconds rest between each Tabata: Minute 1: Shuttle Runs (medium intensity) Minute 2: Gekisai Di Ichi* (low intensity) Minute 3: Heavy-Bag (high intensity) Minute 4: Floor-to-ceiling speed/co-ordination Ball (low intensity) (Note: *I did my Gekisai on a loop, so wherever I was in the Kata when the timer went off, is where I started from again on the next Tabata) I also decided to give myself a week off from any Sanchin Kata, but will be getting back to again next week/tomorrow. Travess
Monday 05/06/2017 AM: I put together a little killer session for myself this morning, which entailed 30 rounds in 30 minutes on the Heavy-Bag, which was broken down again into 6 x 5 minute blocks* rolling straight from one block into the next, without a break. Block 1: 5 x 55 seconds Work / 5 seconds rest Block 2: 5 x 50 seconds Work / 10 seconds rest Block 3: 5 x 45 seconds Work / 15 seconds rest Block 4: 5 x 40 seconds Work / 20 seconds rest Block 5: 5 x 35 seconds Work / 25 seconds rest Block 6: 5 x 30 seconds Work / 30 seconds rest (Note: *These 5 minutes blocks were broken down further still, by the minute – Hands only / Feet only / Continuous non-stop punching / Single Power shots / Hand & Feet combinations) PM: Karate @ 90 minutes Tonight, I started the junior grades off pretty slowly with some Stance work, focusing mainly on the 1st 3 stances (barring Heiko dachi) found in Ichi (Sanchin, Zenkutsu, Sheiko) The aim for which tonight was mostly Flow & Posture. Next up was Kata (Ichi), again focusing closely on Flow, Posture, and also specifics of Technique, operating around 50% (or maybe less) – Side note: I have to admit it, they have shown some great progress in this area of late, and are more than ready for their 1st grading at the end of the month – I also got them to throw finesse and (to a certain degree) proper form out of the window, and to perform the Kata with 100% Aggression, like their life depended on it. Lastly, I had them glove up (16oz Boxing Gloves) for some Flinch Response Drills, using the fighting parameters of Milling, which we’d already covered last session - 1 person attacking at a time, whilst their partner either covered up, or got something in the way of the strike at the last possible second, escalating the speed and power of the shots as they went. Back on the Sanchin Kata ‘ride’ again now, I practiced it 3 times today. Travess
Yesterday (Tuesday 06/06/2017) I was meant to be going out on a pretty long (30+ mile) bike ride, with a friend of mine, and a few of his work colleagues, but he pulled out at the last minute. Since I didn’t know any of his friends, and since I am not really a fan of cycling anyway, stuffing my face with Popcorn, whilst treating myself to an afternoon showing of Wonder Woman, seemed like a much better alternative – So, Rest Day Wednesday 07/06/2017 AM: Today (this morning at least) was a Strength Training day, concentrating on Arms, Chest, Shoulders, with 6 separate exercises – Bicep Curls, Tricep Curls, Lateral Side Raises, Bent Over Row, Press & Forearm Grips - making up 1 set. I started off with 12 reps of each for the 1st set, then added a rep for each on each additional set, until they were up to 17 reps. (No more 20 seconds rest between each exercise, nor 90 seconds between each set) PM: Karate @ 120 minutes (Thursday night training moved to today, due to the general election being held tomorrow) Tonight we ran the 2 Scenario Sessions that the seniors group had been planning for the past couple of sessions – This started with a Sempai lead Introduction of the Spartan Armour (safety points, how to properly put it on, its limitations etc…) for the 5 Junior students that would be taking part, whilst I (cast as ‘Aggressor #1’) and my ‘partner’ in crime did a couple of Dry run-throughs of our particular simulation. As this was their 1st ever scenario session, we kept things pretty low-key during the drill - Lots of posturing and verbal intimidation, whilst trying to keep physical aggression from playing a part, and looked for a basic working knowledge of their ‘Soft Skills’ – Use of the Fence, Verbal De-escalation and Situational Awareness (environmental, as well awareness of the aggressors i.e. numbers, proximity, even temperament) All in all a very interesting session, with a fair few surprising character traits shining through. Practiced Sanchin Kata 3 times again today. Travess
Thursday 08/06/2017 Today was pretty much a carbon copy of yesterday’s Strength Training Session, except that this time my focus was on Abs and Legs, with 7 separate exercises – Squats, Crunches, Calf Raises, Mason Twists, Lunges & Leg Raises - making up each set. I started off with 12 reps of each for the 1st set, then added a rep for each on each additional set, until they were up to 18 reps. (No rest between each exercise, but 60-90 seconds between each set) Only had 1, very analytical run through of Sanchin Kata today. Travess
Friday 09/06/2017 Gonna call this one my 1000 Drill, because it is made up of either 100 rep or 100 seconds of Exercise, across 10 different ‘Workstations’ which alternate between Strength Work and Mild Cardio Work (30 seconds of rest between sets where required, and another 30 seconds of rest between each station) Workstations: 100 Bicep Curls (10 x 10 reps) 100 seconds of Shadow Boxing 100 Seconds of Plank 100 seconds of Shuttle Runs 100 Tricep Curls (10 x 10 reps) 100 seconds of Shadow Boxing 100 Standing Oblique Twists (10 x 10 reps) 100 seconds of Shuttle Runs 100 Push Up (10 x 10 reps) 100 seconds of Shadow Boxing Did 3 Sanchin Kata today, which following all the Push Ups and Curls completed above, really left me with a case of jelly arms.. Travess
Saturday 10/06/2017 Fancied a Road Run this morning, but wanted it to include both Distance Work and Sprint Work – Started off with a 5km Road Run (Av. Pace 5m 26s per km / Av. Speed 11.05kmp/h) then Walked for 1km (untimed) Then finished up with 3 x 2 minute Best Effort Run, with a 20 second rest between each (Av. Pace 4m 14s per km / Av. Speed 12.9kmp/h) The usual 3 Sanchin Kata performed today Travess
Yesterday (Sunday 11/06/2017) was a much needed Rest Day Monday 12/06/2017 (Wk 49 – Year 2) AM: Had a little Circuit Session planned for myself this morning, made up of 6 Workstations, which I completed 5 Circuits of, working straight through (No rest periods between either workstations* or circuits**) Station 1: 1 minute of Shuttle Runs Station 2: 12 x Bicep Curls Station 3: Sanchin Kata Station 4: 1 minute of Bagwork Station 5: 12 x Tricep Curls Station 6: Tensho Kata (Training Note: * 5-10 second break before and after the Bagwork station, to put on/remove Bag gloves / ** 5-10 second break following Tensho Kata, to take on water.) PM: Karate @ 90 minutes (Teaching) The group of Junior grades that I have been working with over the past few sessions, have a grading coming up soon (2 of them their 1st ever one…) so tonight I decided to run them through a few things that they could expect to encounter on the day – Standing and Moving Kihon, Kicking Drills (Mae Geri and Yoko Geri) both as Kihon, and on the Pads, and Kata (Gekisai Di Ichi) – All of which I was fairly impressed with, and have high hopes them. Thanks to the circuit session earlier l performed 5 Sanchin Kata in total today. Tuesday 13/06/2017 (Wk 49 – Year 2) Put myself thru another Circuit Session today, made up 10 x 20 second Work Stations (which included 2 x 20 second rest periods) and focusing on Bodyweight Exercises. Station 1: Bicep Curls (TRX) Station 2: Crunches Station 3: Deep Squats (TRX) Station 4: Low Row (TRX) Station 5: Rest Point Station 6: Tricep Dips Station 7: Mason Twists Station 8: Reverse Lunges (TRX) Station 9: ‘Y’ Flyes (TRX) Station 10: Rest Point (All Stations worked through and repeated for 6 circuits, with no additional rests, but with 5 seconds allotted for each exercise change) Travess
Liking the updated MAP look and feel - New enough that everything feels 'fresh', yet similar enough that it still feels familier. Not sure why my last day's posting has a strikethrough through most of it though - But it seems to be a one off... Wednesday 14/06/2017 Wednesday’s 30 minute Session was a hard old slog – Chose to head out for an Interval Road/Trail Run, which I broke down into 3 continuous 10 minute blocks. Block 1: 2 minutes flat out running, 20 seconds walking (and repeat) Block 2: 1 minute 40 seconds flat out running, 20 seconds walking (and repeat) Block 3: 1 minute 90 seconds flat out running, 30 seconds walking. (Note: This was probably one of the hardest running sessions I have done, and whilst I fell short of my 1st ever sub-30 minute 6k Run goal, I did come pretty close – 5.91km @ 30m 01s) I also ran thru a little Tensho Kata in the evening. Thursday 15/06/2017 AM: Spent 40 minutes this morning on a few Strength Training Exercises, made up of 10 reps each of Dumbbell Press / Goblet Squats / Bicep Curls / Cycle Crunches / Tricep Curls / Weighted Calf raises / Dumbbell Flyes / Flutter Kicks / Incline Push Ups / Forearm Curls, which was followed by 30 seconds of rest and then repeated for a total of 6 sets. PM: Karate @ 90 minutes (Teaching) One of our White belts brought her sister along tonight for a trial session, so whilst Sempai took the other junior grades thru their grading related session, I took her through her introduction – As with before, I like to lead by example, so together we covered Making a Fist, Basic Punching, Basic Blocking (Age Uke, Uchi Uke, Gedan Barai) plus a little Stance (Zenkutsu Dachi) Work. I also threw a little Padwork at the end, just to give her change. Didn’t get a chance to chat with her after the session, to gauge her thoughts, but if she is even half as keen as her sister, then I am sure we’ll be seeing her again. Travess
Friday 16/06/2017 Today really should have been a Rest Day, as I have not had one since Sunday, but I just wasn’t feeling it today (Though I’m not sure doing 2 days of Strength Training on the bounce was the best idea either) Rather than do the 30 minute minimum routine time that I have been sticking to lately, I opted for no more than 5 minutes every hour, on the hour*, on a single exercise (For the Strength Exercises, I did 1 did single continuous set, working to failure) 8am: Incline Push Ups (47 reps managed) 9am: 27lb Closed Grip Bicep Curls (44 reps managed) 10am: Mason Twists (83 reps managed) 11.45am: Squats (149 reps managed) 1pm: Sanchin Kata (twice thru) 2pm: Tensho Kata (twice thru) 3.30pm: Solo Renzoku Kumite (twice thru both sides) (Note(s): * Some time slots were altered slightly, as need - No 11am exercise, due to being out and about / Noon exercise done early, due to lunch / 3pm exercise done late, as I had to pick my eldest up from school at 3 o’clock) Travess
Yesterday (Saturday 17/06/2017) was another much needed Rest Day Sunday 18/06/2017 Didn’t do anywhere near enough Cardio last week, so will be aiming to at least include some, no matter what I am doing that day. Started off with a little Chest / Arm routine this morning – 7 x 10 reps Bicep Curls / 7 x 8 reps Incline Push Ups / 7 x 10 reps Forearm Grips – to get the blood flowing, before heading out to the garage area for 6 rounds of Tabata. Tabata 1 & 4: Shuttle Runs Tabata 2 & 5: Heavy-Bag Tabata 4 & 6: Ab Roll Outs / Squats (alternating every 20 second work period) (Note: Switched out the 2 additional Shuttle run / Heavy-Bag rounds in favour of the Ab Roll Outs / Squat ones, as I was concerned about doing too much in this heat…) Travess
Monday 19/06/2017 Decided to head straight out for a run this morning, when I got in from work, despite it already being 25+ degrees, and not even 8am yet (Not my best ever decision, as it turns out) Nothing fancy, just a 10km Road Run, which I did matching my 2nd best ever time of 54m 07s to the second... Taught again at Karate in the evening, which will prove to be my group of juniors final prep session with me, before their Grading on Saturday (there is anything session on Thursday, but that final session before a grading is always dedicated to the required Sparring, so I will be marking them, not teaching them...) Travess
Tuesday 20/06/2017 Not been sleeping well at all in this heat (pitfalls of needing to sleep during the day…) so really wasn’t in the mood to do anything today, until… …I found myself home alone, with nothing to do but tidy the Livingroom (which took no time) and I started to get bored – Queue a (very) small Arm Session, made up of 6 Supersets Sets 1 & 4 12 x 35lb Bicep Curls / 12 x 17lb Forearm Curls / 12 x 27lb Tricep Curls (followed by a 36 second rest) Sets 2 & 5 10 x 35lb Bicep Curls / 10 x 17lb Forearm Curls / 10 x 27lb Tricep Curls (followed by a 30 second rest) Sets 3 & 6 8 x 35lb Bicep Curls / 8 x 17lb Forearm Curls / 8 x 27lb Tricep Curls (followed by a 24 second rest) Despite the brief nature of today’s ‘workout’ I still ended up needing just back in the shower… (Did I mention the heat???) Travess
Gave myself a much needed Rest Day yesterday (Wednesday 21/06/17) as I have a pretty full on day ahead of me today. Thursday 22/06/2017 Morning: Put together a 30 minute Circuit Session this morning, made up of 5 x 1 minute Work Stations, which followed Tabata Protocols (20 seconds of work, 10 seconds of rest) completing 5 Circuits in total, giving myself a minutes rest between each circuit. Station 1: 27lb Closed Grip Bicep Curls Station2: Staircase Sprints Station 3: Tricep Dips Station 4: Shadow Boxing Station 5: Kettlebell Swings Afternoon: Took the After School Club Session at our local Primary school this afternoon, breaking the class down into 2 groups, and running them thru 2 separate Mini Sessions: Mini Session 1: Drilling Outer Reaping Sweeps, with a follow up strike (or 2) on the Century Versys Mini Session 2: Running a Gauntlet of ‘Obstacles’ that required, Redirection, Closed and Open hand Striking, avoidance and Kicking (Each group spent half the class in 1 session, and then the second half in the other) Evening: Karate @ 90 minutes Tonight marked the Sparring Portion of our Adult Kyu Grading, which is then completed on Saturday, with the remaining Kihon, Kata, Bunkai and Pad Drill requirements. As a part of my progression to 2nd Dan, I have been invited to sit on the Grading Panel for the 1st time, just to shadow the examiners, and get a feel what is involved. Despite sitting, and even chairing several gradings for our 4-12 year old class, this will be my first ever experience at the ‘Big Table’ and as such, my marks will not be included in the final results. Travess
Friday 23/06/2017 I quite liked the 1 minute (Tabata Protocol) Work Station routine, that I did yesterday, so I decided run it again, varying up the exercises this time, as well as throwing in a few extra stations – Only 3 Circuits in total today, but with 9 Individual Stations, giving myself a minutes rest between each circuit. Station 1: Squats Station 2: Shadow Boxing Station 3: Crunches Station 4: Staircase Sprints Station 5: Lunges Station 6: Burpees Station 7: Calf Lifts Station 8: Sit Throughs Station 4: Plank (Note: This was a lot harder than I anticipated it being, to the point that I was actually struggling to complete some of the exercises, during the final circuit) Travess
Station 9, I repeat station NINE, not 4 - If I didn't have OCD before, no longer being able to edit posts stands a good chance of bringing it about... Lol
The deepest tropical borders of sunny South Oxfordshire, UK -Which might explain why mid-20's temperatures where such a struggle for me! Travess
That gave me a chuckle I hail from the harsh frozen plains of The North - winter isn't coming, it never bloody left!