Figured it was time to take account of my phys/training, and that MAP was as good a place as any to do that.... A little about me: I am a 40 years old male, 5' 10" tall and weigh in at 13st 4lbs (or 186 lbs / 84.5 kilos, if you'd prefer) I do not smoke, though I do drink WAY too much (or too frequently at least). My diet is that of an average Joe, as in I am not opposed to eating few unhealthy meals now and again, but I do try to keep a good intake of protein, fibre and iron in my 'diet'. Wk1 (29/06/15 - 05/07/15) Monday: 60 mins Karate (Pretty much all Kata based) Tuesday: 60 mins Karate (20 mins Sparring / 40 mins Kata) Wednesday: Rest Day Thursday: 3 min best effort Tabata session 63 x 12kg Kettlebell Curls 143 x Crunches 95 x 12kg Kettlebell Press 105 x Squats 119 x 12kg Kettlebell Row 60 minutes Karate (Kihon and Kata) Friday: Rest Day Saturday: Rest Day Sunday: Kettlebell/Core session 5 x 12 reps @ 12kg Kettlebell Curls 4 x 25 reps @ Crunches 4 x 15 reps @ 12kg Kettlebell Press 5 x 12 reps @ 12kg Kettlebell Swing Ideally I plan to keep my rest days down to 2 per week, but you'll come to notice that my training is a little disjointed, and doesn't really follow a set rule. Regards Travess
Wk2 (06/07/15 - 12/07/15) Monday: 60 mins Karate (Sanchin Kata) Tuesday: Rest Day Wednesday: 1 mile 'speed' run @ 7m 06s Pad drills @ 20 mins Thursday: 45 minutes Karate (Kata Only) (Missed the 1st half of the session!) :bang: Friday: Rest Day Saturday: Rest Day Sunday: 3 min best effort Tabata session 54 x 12kg Kettlebell Curls 132 x Crunches 89 x 12kg Kettlebell Press The Plank 101 x Squats 112 x 12kg Kettlebell Row Best laid plans of mice and men and all that... Travess
Wk3 (13/07/15 - 19/07/15) Monday: 60 mins Karate (30 mins Pad drills / 30 mins restrictive sparring) Tuesday: 60 mins Karate (Kata / Bunkai) Wednesday: Rest Day Thursday: 90 minutes Karate (30 mins Pad drills / 30 mins Restrictive multiples sparring / 30 mins Submission ground fighting) Friday: 5k Road Run @ 28m 34s Saturday: Rest Day Sunday: Heavy-bag @ 9 x 2 minute rounds (30 sec rests) Travess
Wk4 (20/07/15 - 26/07/15) Monday: 60 mins Karate (Kihon & Kata Only) Tuesday: 5 min core blast 3 x 30 reps - Crunches 3 x 25 reps - Mason Twists 3 x 20 reps - Leg Raises Wednesday: Rest Day Thursday: Skipping @ 10 x 1 min (30 sec rest) Kettlebell session 4 x 15 reps @ 12kg Kettlebell Curls 4 x 15 reps @ 12kg Kettlebell Press 4 x 15 reps @ 12kg Kettlebell Swing 4 x 15 reps @ 12kg Kettlebell Slingshot 4 x 15 reps @ 12kg Kettlebell Row Friday: Rest Day Saturday: Heavy-bag @ 10 x 1 minute rounds (15 sec rests) Sunday: Kettlebell session 4 x 15 reps @ 12kg Kettlebell Curls 4 x 15 reps @ 12kg Kettlebell Press 4 x 15 reps @ 12kg Kettlebell Swing 4 x 15 reps @ 12kg Kettlebell Slingshot 4 x 15 reps @ 12kg Kettlebell Row Travess
Posted a day early, due to injury, and tomorrow being a needed Rest day... Wk5 (27/07/15 - 02/08/15) Monday: 60 mins Karate (Combination Pad Drills) Tuesday: Rest Day Wednesday: Bodyweight Drills Inverted Rows @ 4 x 10 reps Tricep Dips @ 4 x 10 reps Squats @ 4 x 25 reps Push Ups @ 4 x 12 reps Glute Bridge @ 4 x 15 reps Leg Raises @ 4 x 15 reps Thursday: 8k Road Run @ 46m 29s 90 minutes Karate (Pad Drills / Pressure Tested Bunkai) Friday: Kettlebell Session (cut short due to injury) 4 x 15 reps @ 12kg Kettlebell Curls 4 x 15 reps @ 12 kg Crunches 4 x 15 reps @ 12kg Kettlebell Press Saturday: 30 mins Sedentary Karate Drills Age Uke @ 30 reps Uchi Uke @ 30 reps Gedan Barai @ 30 reps Jodan Tsuki @ 30 reps Mae Geri @ 30 reps Sunday: Rest Day Regards Travess
Wk6 (03/08/15 - 09/08/15) Monday: Karate (60 minutes) Partner Flow Drills @ 15 mins Kata practice @ 15 mins Kata specific Pad Drills @ 30 mins Tuesday: Rest Day Wednesday: Core / Kettlebell / Bodyweight Drills Raised Leg Hold @ 5 x 25 secs Crunches @ 5 x 25 reps Individual 6kg Curl & snatch @ 5 x 12 reps (each arm) Individual 6kg XR Flyes @ 5 x 12 reps (each arm) Push Ups @ 5 x 12 reps Thursday: 5k Road Run @ 27m 15s Karate (80 minutes) Kubotan Drills @ 80 mins Friday: Rest Day Saturday: Kettlebell / Bodyweight Individual 6kg Curl & snatch @ 5 x 12 reps (each arm) 4 x 25 reps @ Crunches 4 x 20 reps @ 12kg Kettlebell Press 4 x 25 reps @ Squats 4 x 20 reps @ 12kg Kettlebell swings 4 x 20 reps @ 12kg Kettlebell Rows Sunday: Heavy Bag Session 2 x 90 seconds rounds (with 1 minute rest) 10 x 1 minute rounds (with 10 second rests) Regards, Travess
Been on Holiday (as in off work) for the past 3 weeks, so my diet has been seriously dire, but I have made sure to keep up with the physical training. Wk7 (10/08/15 - 16/08/15) Monday: Karate (60 minutes) Pad Drills @ 15 mins Conditioning @ 15 mins Flinch Response @ 30 mins Tuesday: 5k Road Run @ 26m 23s Karate (60 minutes) Bunkai Analysis @ 60 mins Wednesday: Bodyweight Drills Crunches @ 4 x 25 reps Squats @ 4 x 25 reps Push Ups @ 4 x 12 reps Thursday: Karate (90 minutes) Pad Drills @ 20 mins Restricted Sparring drills @ 40 mins Cardio Conditioning/Striking Focus @30 mins Friday: Rest Day Saturday: Rest Day Sunday: 4 min Tabata Individual 6kg Curl & snatch @ 28 reps (each arm) Crunches @ 150 reps 12kg Kettlebell Press @ 93 reps 12kg Slingshots @ 98 reps 12kg Kettlebell Curls @ 69 reps Regards Travess
Wk8 (17/08/15 - 23/08/15) Monday: Karate (60 minutes) Kihon / Basics @ 15 mins Kata @ 15 mins Pad Drills @ 30 mins Tuesday: Rest Day Wednesday: Rest Day Thursday: Karate (80 minutes) Kicking Kihon Drills @ 40 mins Kicking Pad Drills @ 40 mins Friday: Upper Body 21kg Oblique Rolls @ 12 reps (each way) Crunches @ 4 x 30 reps 12kg Kettlebell Pull Over @ 4 x 12 reps 12kg Kettlebell Curls @ 4 x 15 reps Saturday: Rest Day Sunday: 5km Road Run @ 26m 20s Regards Travess
I wasn't actually gonna bother updating the log this week, as quite clearly, I didn't really make much of a go if it... But then I figured, that if I am serious about keeping a log, then I need to document my short falls, as well as my successes - So here it is, all 5 rest days and only 2 active days of it! Wk9 (24/08/15 - 30/08/15) Monday: Rest Day Tuesday: Rest Day Wednesday: Rest Day Thursday: 21kg Oblique Rolls @ 2 x 12 reps Crunches @ 4 x 30 reps 12kg Kettlebell Pull Over @ 4 x 15 reps 12kg Kettlebell Curls @ 4 x 15 reps 12kg Kettlebell Press' @ 4 x 15 reps Friday: Rest Day Saturday: Rest Day Sunday: 10k Road Run @ 57m 08s Regards Travess
Wk10 (31/08/15 - 06/09/15) Monday: Karate (Ranged Contact Sparring Drills @ 60 minutes) Stand up striking Stand Up Striking with Takedowns Dirty Grappling (Biting, Nut Grabs, Eye Gouges etc...) Ground Fighting Multiples (2 people ground fighting, and 1 person stood up, laying the boot in!) Tuesday: Rest Day Wednesday: Rest Day Thursday: Karate (90 minutes) Kata & Bunkai @ 30 mins 1-on-1 Pad Drills @ 30 mins Disruptive (5-on-1) Pad Drills @ 30 mins Friday: Makiwara Fore knuckle strike @ 100 strikes each hand Back fist strike @ 50 strikes each hand Knife Hand (Chop) strike @ 50 strikes each hand Mawashi Geri (on Wavemaster) Gedan (Low) @ 20 reps each leg Chudan (Midsection) @ 20 reps each leg Jodan (High) @ 20 reps each leg Other Full Sit Ups @ 3 x 15 reps 12kg Kettlebell Curl @ 5 x 15 reps Saturday: 5k Road Run @ 26m 56s Sunday: Bodyweight / Kettlebell 30kg Knee Raises @ 2 x 7 reps (each side) Calf Raises @ 4 x 20 reps Closed knee Squats @ 4 x 20 reps Full Sit Ups 4 x 20 reps 12kg Press' @ 4 x 20 reps 12kg Curls @ 4 x 20 reps 12kg Pull Over @ 4 x 20 reps Regards Travess
Wk11 (07/09/15 - 13/09/15) Monday: Karate @ 60 minutes Kihon @ 15 mins Kata @ 30 mins Bunkai @ 15 mins Tuesday: Rest Day Wednesday: Rest Day Thursday: 12k Road Run @ 01h 11m 09s Friday: Rest Day Saturday: Wavemaster @ 15 x Rounds 5 x 90 sec rounds (with 20 sec rests) 5 x 60 sec rounds (with 10 sec rests) 5 x 30 sec rounds (with 10 sec rests) Sunday: Bodyweight / Kettlebell Lunges @ 4 x 20 reps Closed knee Squats @ 4 x 20 reps Crunches 4 x 25 reps 12kg Press' @ 4 x 15 reps 12kg Curls @ 4 x 15 reps 12kg Pull Over @ 4 x 15 reps 12kg Rows @ 4 x 20 reps Regards Travess
Wk12 (14/09/15 - 20/09/15) I try not to let Injury, illness or a hectic work schedule, deter me from training, but when I am faced with all 3, I take the path of the wiser man, over the stronger one. Wk13 (21/09/15 - 27/09/15) Monday: Core session Cross Kicks @ 25 Elbow to knee Cross Overs @ 30 (alternating) Crunches @ 20 Flutter Kicks @ 60 Heel Touches @ 50 (alternating) Karate @ 60 minutes Sparring @ 15 mins Kihon (Stances) @ 45 mins Tuesday: Rest Day Wednesday: Rest Day Thursday: Core session Cross Kicks @ 25 Elbow to knee Cross Overs @ 30 (alternating) Crunches @ 20 Flutter Kicks @ 60 Heel Touches @ 50 (alternating) Karate @ 90 minutes Sparring @ 15 mins Kihon (Stances) @ 45 mins Pad Drills @ 30 mins Friday: Tabata Kettlebells 12kg Curls @ 60 12kg Pull Overs @ 54 12kg Press' @ 92 Saturday: 5k (5 x 1k) Up and Over Hill Run @ 30m 17s Sunday: Rest Day Regards Travess
Wk14 (22/09/15 - 04/10/15) Monday: Karate @ 60 minutes Kata @ 15 mins Pad Drills @ 45 mins Tuesday: Rest Day Wednesday: 5k Road Run @ 26m 55s Thursday: Karate @ 90 minutes Kata @ 15 mins Pad Drills @ 30 mins Bunkai Drills @ 45 mins Friday: Core session Cross Kicks @ 25 Elbow to knee Cross Overs @ 30 (alternating) Crunches @ 20 Flutter Kicks @ 60 Heel Touches @ 50 (alternating) Saturday: Rest Day Sunday: Core session Cross Kicks @ 25 Elbow to knee Cross Overs @ 30 (alternating) Crunches @ 20 Flutter Kicks @ 60 Heel Touches @ 50 (alternating) 21kg Knee Rolls @ 30 (alternating) Kettlebells 12kg Curls @ 4 x 15 reps 12kg Pull Overs @ 4 x 20 reps 12kg Press' @ 4 x 20 reps Regards Travess
Wk15 (05/10/15 - 11/10/15) Monday: Karate @ 60 minutes Breathing / Shime Testing / Conditioning @ 60 mins Tuesday: Rest Day Wednesday: 11k Road Run @ 1h 05m 10s Thursday: Karate @ 90 minutes Throws / Takedowns @ 90 mins (using principles from Saifa & Seyunchin) Friday: Rest Day Saturday: Heavy-bag @ 20 mins 3 x 1 min rounds (with 10 second rests) 4 x 1.5 min rounds (with 15 second rests) 5 x 2 min rounds (with 20 second rests) 1 x 1 min round (Cool down) Sunday: Mini Bodyweight session 5 x 10 reps @ Push Ups 4 x 20 reps @ Crunches 4 x 20 reps @ Squats Regards Travess
Hi Travess Although I enjoy a read on a training routine, to see it for consecutive weeks can be, in my opinion, mind-boggling. I would rather see week 1 and then a recent week with comments from you on how your progression is made. Also, if you could include which Karate you study Anyway, thanks for sharing
First off 47MartialMan, thank you very much for your feedback, it is appreciated... The week by week format of my Log is as much for me as it is for any outside party, as I find it a useful tool for motivation. It keeps me honest if you will, and keeps my training, or even lack of training, if that is what that week has offered, transparent. Though I will concede that each of my posts offers a lack of information, when it comes to my personal experiences with the training that week, or how I am progressing individually - Having viewed other Logs in this sub-thread, I have noticed that more information is usually shared, so is I may just endeavour to do so... Maybe. If you would like to direct your attention to my rather bright red signature, directly below, then I am sure all will become clear. Regards Travess
Wk16 (12/10/15 - 18/10/15) Monday: Karate @ 60 minutes Pad Drills @ 45 mins Partner Drills @ 15 mins Tonight's session was set out as a Determination / Cardio session - There were 8 pad stations set up in all, consisting of 3 x hand pad stations (2 for multiple combination strikes, and the 3rd for continues speed strikes), 2 x heavy bag stations (both for power strike combinations) 1 x Kick-shield station, 1 x ground & pound station and 1 x defensive station (being the receiving end of continues strikes, with only blocking, redirecting and trapping allowed) We rotated around to each station in pairs for a 1 minute round on each, alternating between 1 working, with 1 holding the pads. - Then to cool down, we spent the last 15 mins of the session working joint manipulations, used to create striking opportunities. Tuesday: Upper Body - Using a resistance band XR Flyes @ 3 x 30 reps Press @ 3 x 30 reps Lateral Raises @ 3 x 15 reps Bicep Curls @ 3 x 20 reps Rows @ 3 x 20 reps Crunches @ 5 x 12 reps (This last one was done using a Stability ball) This one was an eye opener for me, as I had never entertained the idea before, of using either a stability ball, or a resistance band, to train with. After our midwife recommended a stability ball for my wife however, I saw the light. The resistance band, while offering a lot less resistance than that of my Kettlebells, is far better suited to isolating the specific muscle group, that I am trying to work on (i.e. my Triceps do not suffer too, when I am working on my chest press, allowing me to do more reps!) As for the Crunches on the stability ball, all I can say is - WOW! Felt like it engaged ALL of my abdominal muscles at once, at left seriously struggling with the last few reps (something I have not had in quite some time) - Definitely gonna be doing more of this soon... Wednesday: Rest Day - Hey, a day at home with Family, is NEVER a day wasted! Thursday: Upper Body - Using a resistance band XR Flyes @ 4 x 30 reps Press @ 4 x 30 reps Lateral Raises @ 3 x 15 reps Bicep Curls @ 4 x 20 reps Rows @ 4 x 20 reps Crunches @ 5 x 12 reps (This last one was done using a Stability ball) ...and 'Soon' came around a lot sooner than expected. Pad Drills @ 30 minutes (Kicking Only) Mae Geri Mawashi Geri Kin Geri Yoko Geri Kansetsu Geri This was a technically based session, working key aspects of each kick (supporting leg foot placement, trajectory to target, recovery, hip rotation [where applicable] and driving thru the target.) rather than just reps or power generation. Friday: 8.2k Trail Run @ 45m 31s I was a tad miffed at myself over this one, as it was initially meant to be a 10k run, but I chose to drop a section of the return route, not realising at the time, that my average pace up until that point, had me on target for a new PB 10k time - Live and learn I guess...! :bang: Saturday: Rest Day Sunday: Upper Body - Using a resistance band XR Flyes @ 3 x 30 reps Press @ 3 x 30 reps Lateral Raises @ 3 x 15 reps Bicep Curls @ 3 x 20 reps Rows @ 3 x 20 reps Crunches @ 5 x 12 reps (This last one was done using a Stability ball) Still really liking this one, though I am starting to question the use of the resistance band, as, although I certainly do feel the strain on my muscles during the workout, there is no latent muscle soreness, in the days that follow - Will give it another week or 2 though, before making a decision. Regards Travess
Wk17 (19/10/15 - 25/10/15) Monday: Karate @ 60 minutes Kata @ 45 mins Following a short warm up of Kihon and Kata, we focused our attention of Seyunchin Kata, breaking down each technique, working on tension and relaxation, and then finished up with some Bunkai analysis. Tuesday: Upper Body - Using a resistance band XR Flyes @ 4 x 25 reps Press @ 4 x 35 reps Lateral Raises @ 4 x 15 reps Bicep Curls @ 4 x 15 reps Crunches @ 5 x 12 reps (This last one was done using a Stability ball) Starting to feel the benefits of this one a little more now, so will definitely be continuing to include it Wednesday: Rest Day Though preparing the Nursery, before our new arrival, certainly still worked up a sweat, and felt very little like a rest day! Lol Thursday: Kettlebell 14kg Curls @ 5 x 10 reps Karate @ 90 minutes 45 mins @ Pad Drill 45 mins @ Ground Fighting 1st half of the session comprised of restrictive striking drills, either lead on your back or kneeling up using various hand techniques, attempting to maintain power, whilst sacrificing range of motion. Then we moved on to ground 'fighting', first working on defending against/escaping from, and then applying Scarf hold, against a compliant, then semi-compliant, and finally non-compliant partner, a drill which we then repeated, this time working on rear naked choke (kneeling) Friday: 6k Trail Run @ 32m 59s Fairly happy with this one, as my usual average pace is around the 5 min 40 sec mark, for every 1km, where as this one came in at 5 min 29 sec. Saturday: Rest Day Sunday: Upper Body - Core and Kettlebell Cross Kicks @ 60 Elbow to knee Cross Overs @ 50 (alternating) Crunches @ 35 Flutter Kicks @ 60 Heel Touches @ 50 (alternating) 21kg Knee Rolls @ 30 (alternating) 12kg Curls @ 3x 17 reps 12kg Pull Overs @ 3 x 20 reps 12kg Press' @ 4 x 20 reps Been a while since I picked up my Kettlebells, not since I bought the resistance band actually, but my 4 year old insisted, so who was I to argue - Managing to long last up the reps a little on the core work here, which is definitely a step in the right direction, Regards Travess
Wk18 (26/10/15 - 01/11/15) Monday: Karate @ 60 minutes Knife Awareness @ 60 mins This was an introduction lesson in to Knife awareness, for the more journey grades, which included UK knife statistics and law, several 20 second murder drills, static 'Karate' defence techniques against a single stabbing action, compared to attempting that same 'affective' technique against a frenzied, or even an unnoticed attack. Tuesday: Rest Day Wednesday: Rest Day Not really a rest day as such, as my Wife went in to labour at 9 am, so the day (and following night) was spent at the Hospital Thursday: Karate @ 35 minutes Sparring @ 35 mins (Turned up almost an hour in to the session) Worked on using natural flinch responses and counters, in a free flowing contact drill, which since I had been awake for almost 40 hours by this point, I ended up getting my bell ring pretty well a few times. Friday: Rest Day Another day at the Hospital, but at least this one culminated with the discharge and homecoming of my Wife, and new baby Girl. Saturday: Rest Day Sunday: Rest Day Regards Travess
Wk19 (02/11/15 - 08/11/15) Monday: Kettlebell / Bodyweight 12kg Curls @ 5 x 15 reps Squats @ 5 x 20 reps 12kg Press' @ 5 x 15 reps (with feet elevated a few inches) Alternating Lunges @ 5 x 16 reps Crunches @ 5 x 20 reps Wasn't able to do much last week, and am still pretty limited this week, but definitely wanted (needed) to squeeze in a quick session of something (anything), just to keep the motivation / Mindset alive... Tuesday: Rest Day Wednesday: Cardio @ 30 mins Heavy Bag @ 15 x 1 min rounds 2.5k Road Run @ 14m 07s The Heavy Bag is probably one of the best pieces of equipment that I own, and one that I have really been neglecting of late, but hope to squeeze more of in, from here on out - 20 seconds rest between each of the 15 rounds on the Bag, then a 1 minute rest before heading out for brief 'Run' Thursday: Rest Day Friday: 15k Road / Trail Run @ 1h 31m 11s This was a real struggle today, needing to dig deep, before I'd even made it past the 2nd Kilometre mark :cry: Saturday: Rest Day Sunday: Makiwara Backfist Strike @ 100 (50 each hand) Forefist Strike @ 100 (50 each hand) Palm Strike @ 100 (50 each hand) Ridgehand strike @ 100 (50 each hand) Kata Sanchin @ 3 reps Tensho @ 3 reps Core Cross Kicks @ 60 Elbow to knee Cross Overs @ 50 (alternating) Crunches @ 35 Flutter Kicks @ 60 Heel Touches @ 50 (alternating) Taking a 3 week break from my twice weekly Karate sessions, whilst I am on my Paternity leave, so Kata training and conditioning is gonna be a must during this time. Unfortunately I am very restricted on space, so the former is gonna need to limited to just Sanchin and Tensho. Regards Travess