a Travesty in action

Discussion in 'Training Logs' started by Travess, Jul 16, 2015.

  1. Travess

    Travess The Welsh MAPper Supporter

    Took the whole weekend off (Rest Day x 2) but did sit on the panel for the grading, on the Saturday. On which, I am happy to announce, all of the junior grade (3 x 10th kyu, 1 x 9th kyu and 1 x 8th kyu) students that I have been mentoring recently, all successfully passed their respective grading. (Happy at that!)

    Monday (26/06/2017)

    AM:
    Did a quick Strength Training session this morning, made up of 7 sets of 10 reps each of 9 different exercises (Bicep Curl / Crunch / Goblet Squat / Tricep Dip / Mason Twist / Lunges / Incline Push Ups / Leg Raises and Weighted Hamstring Curls) with 30 seconds of rest, between each set.

    PM:
    Karate @ 90 minutes

    1st session that I have not taught at in a while (which was nice) and Sensei ran us thru a Technical Kata Session, focusing on broad stroke points for Ichi and Saifa, with the much deeper analysis saved for Seyunchin.

    Travess
     
  2. Travess

    Travess The Welsh MAPper Supporter

    Tuesday 27/06/2017

    On a bit of a whim, after getting in from work this morning, I decided to head out for a 10 Mile Road/Trail Run - Not really pushing myself, as far as pace was concerned, rather just staying within my comfort zone (trying to maintain an average between 5m45s - 6m flat p/km) coming in with a time of 1h 33m 19s

    I had not been out for a run of this distance for well over a year now, and whilst my resrespiratory fitness was more than up to task, my legs really stuggled during the last couple of miles - Though my Wife thinks that was more to do with the fact that I included Squats, Lunges and Hamstring Curls in my workout yesterday morning, the 90 minutes of Karate last night AND the 8 hours spent on my feet at work thru the night than it was just the run...! (But what does she know? :rolleyes: )

    Travess
     
  3. Travess

    Travess The Welsh MAPper Supporter

    Wednesday 27/06/2017

    AM:
    Had myself a pre-breakfast TRX Session this morning, made up of 5 sets x 15 reps each of the following, (being sure to stay well away from anything leg orientated) Bicep Curl / Y Flyes / Triceps Curl / Low Row / Press, with 60 seconds rest between each set.

    Had intended to double down on my workouts today, by adding a few rounds on the Heavy-Bag to my day, following my eldest daughter's swimming lesson - These plans were scuppered though, when I returned home to find that dinner had already been served up, and that my rather large appetite overruled any previous plans - The hardships and obstacles that my training faces... Lol

    Travess
     
  4. Travess

    Travess The Welsh MAPper Supporter

    Thursday 29/06/2017

    Still jo trip out on to the Heavy-Bag today, but I did manage to double down on my training today atleast...

    AM:
    ...starting with an On the Hour, Every Hour Ab/Core Workout (7am thru to 11am, inclusively) comprised of 4 x 25 reps of each of Mason Twists, Crunches, Leg Raises, Flutter Kicks finally finishing up with a 100 Second Plank - Been a long time (too long) since I really isolated my Core during a routine, and there was no avoiding that fact today...

    PM:
    Karate @ 90 Minutes

    We started off with the whole class running through Kata at 50%, starting of with Ichi, then for those that knew them Ni, Saifa and finally Seyunchin (If you did not know them, then you just stick with the highest kata you knew)

    Next up, we split into pairs, gloved up, and started drilling various Defensive Flinch Responses - This ran for the bulk of the session, with the drill being occasionally tweeked, to test various defensive practices (even some noteably poor ones) such as Deflecting, Redirecting, Slipping (with our hands tucked in our belts) and Covering Up

    Finally, we were broken down into larger groups, given a specific part at a Kata (my group were given the 'Kicking Sequence' from Ichi) and instructed to come up with a piece of Bunkai that utilized some of the effective responses found in the previous drill - We then drilled the piece of Bunkai with our group, before incerting it into a more free flowing drill, where in our partner would throw various shots at as, which we were only to 'block' until a Haymaker was thrown (The 1st move of our Bunkai was defense against a 'haymaker') at which point we attempt to Pressure Test the Bunkai, to see how practical and effective it was, under 'Live Fire'


    Travess
     
  5. Travess

    Travess The Welsh MAPper Supporter

    Friday 30/06/2017

    I've always found Pull Ups/Chin Ups difficult, and as such, have always pretty much avoided them. Inspired by a recent thread on the topic though, more specifically Fish's advice in that thread, I decided to throw a little routine together, that will hopefully help with my progress.

    I went thru the below set up 3 times in total. (I completed all Pull Ups and Chin up on the 1st pass, but failed to get all the way up on the 2nd Chin Up of Set 3 on both my 2nd and 3rd pass!)

    Set 1
    : 1 x Pull Up / 1 x Chin Up / 2 minutes rest
    Set 2: 1 x Pull Up / 2 x Chin Ups / 2 minutes rest
    Set 3: 2 x Pull Ups / 2 x Chin Ups / 5 minutes rest

    Did have a few Kata related drills I wanted to run thru today, but decided enough was enough, so have given myself the rest of the day off... :rolleyes:

    Travess
     
  6. Travess

    Travess The Welsh MAPper Supporter

    Saturday 01/07/2017

    Started the day off with the Kids Krotty Class this morning, where we ran them firstly through some of the ongoing technical issues that they have with their performance of Gekisai Di Ichi. Next up, we paired them off, and repeated the Flinch Response drills that the adults ran thru on Thursday, all be it at a more kid friendly level.

    Once home, I put myself thru 2 separate ‘600’ Drills, the 1st being made up of 6 x 100 Bodyweight reps on the TRX, and the 2nd of 6 x 100 seconds on the Heavy-Bag.

    Drill 1: (TRX)
    20 x Bicep Curls / 20 x Narrow Squats / 20 x Low Row / 20 x Calf Raises / 20 x Triceps Curls / 20 x Reverse Lunges – Followed by a 1 minute rest, and repeated for a total of 5 Rounds.

    5 minutes of rest…

    Drill 2: (Heavy-Bag)
    Rnds 1 & 4 – 1m 40s Hands Only / Rnds 2 & 5 – 1m 40s Feet Only / Rnds 4 & 6 – 1m 40s Hands and Feet – 20 second rest had between each round.


    Think I found these drills harder than I should have done today, which may been down to (slightly) over doing things this week – 6 days straight, some of which I doubled up on my exercises, have left me feeling a little ‘Blurrr’ – so I am gonna give myself a 48+ hour break now, not doing anything remotely exertive until my Monday evening Karate session…


    Travess
     
  7. Travess

    Travess The Welsh MAPper Supporter

    Made us much of my 48+ hour 'Training Break' as I could, but as I worked for 16 of those ours, it could have been more restful than it was.

    Monday (03/07/17)

    Karate @ 110 minutes

    Was at the Dojo, and in my kit 20 minutes ahead of the session, so decided (amongst a little socialising) to run myself thru a little Kata Practice - Nothing too strenuous, just working at a very slow and steady pace (around 25%) working once thru each of Ichi, Ni, Saifa, Seyinchin, Shisochin and Sanseru.

    When the lesson started Sempai kept things pretty low key, sticking with some Light Kata (working at around 50%) as a warm up (Pretty much the same as above, minus Shisochin and Sanseru, but with the added bonus of Sanchin Kata) Following that, we went straight in to some Moving (Kicking) Kihon, drilling Mae Geri, Kin Geri, Yoko Geri, Mawashi Geri and Ushiro Geri, first as 60 x individual techniques, then strung together as a 5 kick combination - Don't ask me how many of these we did though, as Sensei made a point of 'beasting' us on it, until people started to genuinely flag.

    The remainder of the session we concentrated solely of Yoko & Mae Geri, firstly on the Kickshields, utilising them both as distance creating techniques, then later in groups of 4, as more accurate targeted shots, with the 'Kicker' stood in the centre, with the 'targets' moving in and out of range, and changing up the angles around them (This also served as a bit of conditioning for the 'targets')

    (Note: Picked up some savage blisters on my feet tonight, which left me hobbling all night at work, and has definitely put pay to my Tuesday morning run...)

    Travess
     
  8. Travess

    Travess The Welsh MAPper Supporter

    Tuesday (04/07/17)

    My right foot is still pretty shredded from last evening's activities, so I did think about taking today as a Rest Day, but in usual form, I got bored and/or restless...

    Had 10/15 minutes to kill, whilst my daughter was being picked up from Cubs, so did a quick a few rounds of Upper Body Super Sets made of 10 x Bicep Curls, 10 x Tricep Dips, 10 x Low Row and 10 x Incline Push Ups, followed by a 30 second rest, then repeated for 5 rounds

    Not a great deal, but I did finish my last round just as my Wife and kids pulled into the driveway, so I'll consider it the perfect amount. :D

    Travess
     
  9. Travess

    Travess The Welsh MAPper Supporter

    Yesterday (Wednesday 05/07/2017) was a Rest Day

    Thursday (06/07/2017)

    Started my day of with an Ab/Arm Workout, made up of 5 x 12 reps each of Bicep Curls, Mason Twists, Triceps Dips and Full Sit Ups, with 12 seconds rest between each set and 60 seconds rest between each exercise change. I then finished up 5 x 20 second Plank, with 10 seconds rest between each 'set'

    Managed to re-open my foot wound during the after school club, when I was demonstrating some footwork during a punching drill, so had to sit out tonight's Karate session, which took an in-depth and analytical look at Seyunchin Kata - Managed to make a few notes on a few transitional points, which I feel will help improve certain parts of my Kata as a whole.

    Travess
     
  10. Travess

    Travess The Welsh MAPper Supporter

    Friday (07/07/17)

    AM:
    Re-ran my Remedial Push / Chin up drill again today...
    ...though more successfully this time, as I managed to complete all sets (yay!)

    PM:
    Headed out into my sauna like garage in the early evening, to run myself thru an Escalating Strike Count Drill, starting out with a single strike, then a 2 strike combination, increasing until I reach a 10 strike flurry, before decreasing back down to 1 again (100 strikes in total) for a total of 11 rounds* (30 seconds between rounds)

    (Note: *rounds took an average of 70-80 seconds to complete)

    Travess
     
  11. Travess

    Travess The Welsh MAPper Supporter

    Saturday (08/07/17)

    Headed back into the 'Sauna' this afternoon, to work on a few techniques on the Heavy-bag, that I feel I do not spend enough time working on - 6 Techniques in all together - 3 kicking / 3 punching - for a total 300 strikes, all* from a relaxed Heiko Sanchin stance (*All with the exception of the Yoko Geri, which was from a side facing Heiko Dachi)

    50 x Meashi Mae Geri Keagi
    50 x Meashi Tetsu-Uchi
    50 x Oblique Kicks
    (???)
    50 x Meashi Uraken
    50 x Meashi Yoko Geri Keagi
    50 x Ura-Tsuki


    (25 each hand / leg, for each technique)

    Travess
     
  12. Travess

    Travess The Welsh MAPper Supporter

    Sunday (09/07/17) and Monday (10/07/17) both Rest Days

    Tuesday (11/07/17)

    On holiday at the mo and th8ere is no Gym on site, so, I improvised a very (very) tiny little Strength Workout this morning, made up of 5 sets of 10 Push Ups and 5 sets of 10 Bicep Curls (sets 1, 3 and 5 done lifting my 11kg 19 month old and sets 2 and 4 with my 24kg 6 year old)

    The rest of the day will now be spent running around with / after the kids, and even possibly a little swimming (???)

    Travess
     
  13. Travess

    Travess The Welsh MAPper Supporter

    Wednesday (12/07/17)

    Just a few (3) laps of our little corner of the resort this morning, 'best effort run' - 2km @ 10m 10s whilst the girls have their brekkie.

    Travess
     
  14. Travess

    Travess The Welsh MAPper Supporter

    Thursday (13/07/17)

    Started the day of with a repeat of Tuesday's Bicep Curl session, using my girls as my weights, this time for 6 sets of 10 reps (sets 3 and 6 with my youngest, and the rest with my eldest)

    Next up was 3 sets of 30 (Full) Sit Ups, holding at the top of each, for a 3 Punch Combination - Jab, Cross, Lead Hook (changing hands with each sit up)

    Back on the road again tomorrow, so that will have to be this week's Rest Day

    Travess
     
  15. Travess

    Travess The Welsh MAPper Supporter

    Friday (14/07/17)

    Okay, so this wasn't the rest day that I'd planned it to be - 3.5 hours of Motorway driving, dealing with a lot of poor drivers making pretty poor decisions (and yes, from time to time I too may have been one of those drivers) has left feeling like a coiled spring...

    ...Nothing a trip to the garage, and a few rounds on the Heavy-Bag wouldn't cure though - 15 x 30 second rounds, with 30 seconds of rest between each, alternating between Hands Only, Feet Only and All In (Maybe tomorrow will be my Rest Day now ???)

    Travess
     
  16. Travess

    Travess The Welsh MAPper Supporter

    Saturday (15/07/17) Rest Day

    Sunday (16/07/17) Rest Day


    Monday (17/07/17)

    Karate @ 90 Minutes

    Started out the session tonight with 1 x each for every Kata, capping out at the highest Kata you know, so if you only knew Ichi, you reopeated that 6 times in total, whilst the seniors went thru all their kata (Ichi, No, Saifa, Seyunchin, Shisochin and Sanseru) operating at only around 50%

    We then split off in to grade groups, for a little more of an In-depth Kata Breakdown - The consensous for my group to work on was Seyunchin, specifically the turns as well as all the driving forward/backward Sheiko Dachi found within,

    Finally (the last 30 minutes) we were instructed to 'Glove Up' for some Kata based Sparring. concentrating firstly on the principles of Ichi, then slowly introducing more Ni based principles - This ran for approximately 10 x 2 minute rounds (though it may have been just 9, or even 8 rounds) and I found myself really struggling, and getting caught with shots that usually find their way in with much less frequency... (Lessons to be learned!)


    Tuesday (18/07/17)

    This was meant to day 1, week 1 for my first ever foray into BJJ - Starting with some 1-0n-1 private sessions with a life long freind of my Instructor, who is also a Semi-Pro MMA Fighter (Battle Arena) and trains out of Roger Gracie Academy Bucks - Unfortunately, due to unforceable work commitments (his) we were forced to reschedule...

    ...As I had a spare hour on my hands, and as I was already of a mind to get some training in, I opted for some Hill Runs at a local park. Each length of the hill (from where I started) was 200 meters (100m to the top, and 100m backdown again) which I completed 5 Lengths of, rested, and repeated for 2 more rounds (15 lengths in total)

    (Note: The incline isn't really that well represented in those shots, but I guess you'll just have to take my word for that :p:D)

    20170718_165038.jpg 20170718_165340.jpg

    Travess
     
  17. Travess

    Travess The Welsh MAPper Supporter

    Wednesday (19/07/17)

    Had myself a nice little (Home) session this evening, starting off with 2 x 4 minute Tabata Drills - The first of which was all Core work, switching the exercise for each minute of the Tabata - Crunches, Mason Twists, Leg Raises and Scissor Crossovers, whilst the second was all Leg work - Squats, Calf Lifts, Lunges and Hamstring Curls.

    I then spent the next 30 minutes on the Heavy-Bag, for 3 x 9 minute (tabata protocol) Rounds* (70 second rest, following each 9 minute work period) randomly changing it up from Hands Only, Feet Only or All In, alternating between Southpaw and Orthodox stance.

    (Note:* This was a pretty hard one to maintain the pace on, with the last 6 minutes seeing a significant drop in work rate, in favour of correct technique, as it was beginning to slip, and impact)

    Travess
     
  18. Travess

    Travess The Welsh MAPper Supporter

    Thursday (20/07/2017)

    Karate @ 70 minutes

    The entire session tonight 3 separate Pad Flow Drills, ranging from a very simple 2 Strike Drill, which used Level Changes (1st stike delivered from kneeling position, the 2nd flowed straught into a standing strike) to a 7 Strike Drill, utilzing Angle Changes, that required Limb Control and Obstacle Clearing along the way, and finally a 16 Strike Drill that had just about everything - Strikes from Standing, Takedowns, Elbows, Arm Bars, Full & Half Guard, Strikes from your Back, Mount Transitions, more Limb Control, and a Kick or 2

    All in all a very fun, very challenging, and very warm session - Hopefully we'll be doing a recap on Monday evening.

    Travess
     
  19. Travess

    Travess The Welsh MAPper Supporter

    Friday (21/07/17)

    Gave the Heavy-Bag a miss today, as my left hand was suffering in the aftermath of last evening's Pad session...

    ...My grip was fine though, so on to the TRX I went, for 5 x 4 minute Tabata Upperbody Strength Session, switching up the exercises throughout -

    Minute 1 - Bicep Curls
    Minute 2 - Tricep Curls
    Minute 3 - Press
    Minute 4 - 'Y' Flyes

    rest for 90 seconds, and repeat

    This was my 1st proper strength session in while, and steps backwards have definitely been taken... :(

    Travess
     
  20. Travess

    Travess The Welsh MAPper Supporter

    Saturday (22/07/17)

    AM:
    A fantastic start to today, with our Kids Karate class Summer Grading - Which had a 100% pass rate (out 14 candidates) which despite there being a few close calls, on the whole, everyone gave a good account of themselves.

    (Note: My eldest tested for her brown stripe today, which she passed comfortably enough, but which I was really nervous about, as it is the 1st grading that we allow direct striking to the face - She of course remained unfazed)

    PM:
    Couldn't decide today whether I should jump on the Heavy-Bag, or just head out for a Run, so I opted for both...

    4 minute (Tabata) Round on the Heavy-Bag

    1 minute of rest

    5km Road Run @ 26m 13s

    2 minutes of rest

    Another 4 minute (Tabata) Round on the Heavy-Bag

    (Note: Always considered myself a fair weather runner, but it was absolutely chucking it down today, and it didn't really cause me too much drama - Though the wet and heavy clothes, that were seriously clinging to me, made the 2nd Tabata round quite interesting)

    It is my Wife's Birthday tomorrow, have been duly informed (by my daugher) that I am not permitted any training time... :D

    Travess
     

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