23/11/11 morning: Kihon, kumite, kata combinations Evening: 5th Kyu grading (1hr) followed by 1.5hrs Kihon, kumite, kata combinations 24/11/11 Rest day 25/11/11 hang power snatch 5 sets of 3 reps 40 - 42.5 - 45 - 47.5 - 50 (fail) - 47.5 KGs followed by 50x 24kg American kettlebell swing 40x sit-ups 30x air squats 20x push ups 10x Turkish get ups 16kg 5 mins practice double unders 26/11/11 6 hr hike with dog 27/11/11 6 rounds of: 1 minute of 16kg sandbag clean sprawls 1 minute of 20kg hammer slams 1 minute of 20" box jumps 1 minute of 24kg american kettlebell swings 1 minute of battling ropes 1 minute of 16kg sandbag get ups 5 minute pad work 5 minute heavy bagwork
RIIGHT..I've been training but not up kept my log as I've mostly been training for my 5th Kyu and log would have reflected this.. Which I passed, I got a 2nd overall which is ok, I got a 1st For Kihon, combinations and pairs but a 2nd for my Kata which brought the grade down, I'm still positive and it is a bit of a wakeup call as I thought I was better prepared for Kata so concentrated more on my pairs.. anyways...back to the log 04/12/11 (emphasizing on good form rather than reps) 2 Min Deadlifts @ 100kg 3 Min Heavy Bag 2 Min Deadlifts @ 100kg 1 Min Rest 2 Min American Kettlebell Swing @ 24kg 3 Min Heavy Bag 2 Min American Kettlebell Swing @ 24kg 1 Min Rest 2 Min Battling Ropes 3 Min Heavy Bag 2 Min Battling Ropes 1 Min Rest 2 Min Sandbag clean and sprawl @ 16kg 3 Min Heavy Bag 2 Min Sandbag clean and sprawl @ 16kg 5/12/11 Five Rounds 800m Run 30x 24kg American Kettlebell Swing 30x Pull-ups Kata
6/12/11 5 rounds of 3 reps back squat: 60 - 70 - 80 - 100 - 110 Kgs Followed by Six rounds of: 4x handstand pushups (against wall) 6x Box Jumps 24" 6x ring Dips Kihon 7/12/11 Karate Class 1.5hrs
8/12/11 5x Deadlift 100 - 130 - 150 - 170 - 180kgs (Fail) 5x BackSquat 60 - 70 - 80- 90- 100 - 110Kgs 5x Push-Press 40 - 50- 55 -60 (Fail) - 57.5 30x American Kettlebell Swings 10/12/11 6 Hour Hike with Dog 20 mins Kata 11/12/11 5 Rounds 1min x Wall Ball Sprawl 9kg 1min x 24" Box Jumps 1min x Burpees 1min x Heavy Bag 1min x Speed Rope 1min x Rest then Kettlebell Technique; Not for time and concentrating on form not speed or reps Clean and Press 24kg Snatch 5x 24kg Swing 5x 24kg Sumo Deadlift High Pull 5x 24kg Famer Walk 2x 24kg Waiter Walk 2x 20kg (alternating raised arm) 15m Finisher! 10x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 9x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 8x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 7x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 6x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 5x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 4x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 4x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 3x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 2x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups 1x 24kg Ketllebell swings,5x Pull-ups, 5x Push-ups, 5x Sit-ups
13/12/11 Three rounds for time of: 35kg Thruster x15 15x Pull-Ups 35kg Thruster x15 15x Pull-Ups 14/12/11 Karate! 1.5hrs Class 15/12/11 7x Jumping Muscle-ups (can't master the proper version yet!) 35kg Thruster x21 reps 14/12/11 5x Sumo Deadlift Highpull 32kg 9x Pull Ups 12x Box Jumps 24" 15x American Kettlebell Swing 24kg 17/12/11 Lifting heavy today for going to 1 lift max, couple of warm ups then: Shoulder press (no dip/drive ) 60kg Deadlift 160kg Back Squat 120kg Karate Combinations and Kihon
Christ, it's been a while..thought I would keep up the log for the new year, I've still been training just not logging.. I no longer have access the all the same equipment so it'll mainly be bodyweight stuff from now..which will be an interesting comparison. 27/12/13 Super light workout due to time/still being full of meat! Slow/light technique practice 10 mins mobility (Neck/shoulder/hips/elbow/knee/ankle rotations) Kihon Front kick Roundhouse Side kick - I spent more time on this today, last week Sensai noticed I was rounding my back on left sokoto, not sure if this is new or something I've slowly added?! Back kick 2x rounds shadow sparring Kata Naihanchi Chinto Bo Kata 1 Nage Waza- throwing technique Seoi Nage (full) Nihon Seoi Nage (two arm) Morote Seoi Nage (assisted ) Ushiro Seoi Nage (reverse)
28/12/13 3hr Hike with the family around the local farmlands (we're visiting family in the midlands) 100x hammer fist 100x knife hand strike 10min stretching Naihanchi kata - I'm trying to practice kata more often, so many karateka love it and I'm still unsure :/ I've been focusing this kata on the bunkai in the hope to better understand the methods
29/12/13 Yoga Not a regular part of my training but as I'm still away visiting family, I thought I'd bust in a few. From the various stances (not sure of the correct terminology) I noticed; I can no longer touch my toes - not sure when this crept on me in the last couple of weeks (sun salutation) Shoulders are tight (crab) I don't fold in half ... Or even close ( standing forward bend) I think from this I might incorporate yoga a bit more, even if only once a week..
Good plan! I really like to use yoga in my routine - flowing types (ashtanga/vinyasa) during a warm up, and slower types (hatha/iyengar), where you hold a pose for several breaths, during my rest days or in the morning if I get up early enough... There may be better/quicker ways of increasing flexibility/usable range of motion (see posts by Van Zandt), but I also like the meditative and breath control elements Consistency is key (like with most things!) Good luck!
Everyone has their own favourites for different reasons, Naihanchi has some wonderful visually striking movements when you break them down. Personally I prefer Seiyunchin Which style do you practice, by the way? And when you're focusing on the bunkai, are you practising solo or with a partner? EDIT: Also, I'm not sure if you're already aware of it or not, but there's a Youtube channel "Oneminutebunkai". It doesn't go into quite enough detail for my liking, but they have some wonderful snippets of movements to watch
Thanks Harry! I'll look into this a bit more, I think the flowing types seem to keep my interest more than going through static/dynamic stretches individually? KS- it's Washinkai - heavily influenced by Wado-Ryu Just youtube'd Seyunchin, very nice Kata! I practice bunkai solo, we do occasionally do this in the dojo but not always in depth enough so look at the various resources available, Iain abernethy etc. I've not come across the oneminutebunkai that I remember but have just subscribed
4/1/14 Just getting over a bit of flu so starting to ramp up the training. Back home now with access to the Kettlebell! 50x kettlebell swings (24kg) Followed by TenshinSho kata for a warm down
So what does your training usually consist of? Is it a straight mix of general strength/fitness and some kata or do you change it up or something else? Best of luck with your log, dude
My training is Weekly lessons are Karate, Jujitsu and BJJ My other workouts used to be made up 99% of CrossFit but now don't have access to the same equipment, I 'll be looking into more body weight stuff until I find what works best, adding yoga an maybe a couple of other additions along the way.
5/1/14 Jujitsu class First training back since before Christmas, started with the usual warmup/calisthenics including a few variants of push ups (seiken, wide, diamond) And break falls of which I'm still having trouble with "straight over back" Followed by some Kihon, and a free flow Kihon of 3 lengths of the dojo. Leg locks and heel hooks! We spent around 30mins trying out variants and defence as well as applying without leaving yourself vulnerable (something I quite liked) Then some syllabus throws and locks in our various groups. Finished off with some rolling and a bit of a warm down..
6/1/14 Home workout 50x upright row (24kg kettlebell) 50x lunch punch 30x front kick 20x round house 5x 15 push-ups Kata - Chinto
7/1/14 Morning Yoga - standing forward bend? Not even close.. Evening Karate Class Lots of pair work tonight, kicks feel good.. I think the practicing is helping! Sparring - seemed to be a bit more agile Naihanchi kata & bunkai
9/1/14 3k run in the morning BJJ class in evening We drilled a a lot of single leg takedown attack and defence. This was pretty hard work ie. defence was 5 minute round with fresh opponent every minute. This is that part off BJJ that I find very useful for karate..
