Van Zandt's Log

Discussion in 'Training Logs' started by Van Zandt, Aug 12, 2013.

  1. Van Zandt

    Van Zandt Mr. High Kick

    Thursday 24th April (High Intensity Day)

    Interval Training (1 hour)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Treadmill: 3.5mph on 2% incline (10 minutes)
    • Running specific dynamic stretches (5 minutes)
    • Treadmill: 6.5mph on 2% incline (5 minutes)
    • Treadmill: 8 sets of 12mph x 30 seconds, rest x 30 seconds on 2% incline (8 minutes)
    • Treadmill: 3.5mph on 2% incline (10 minutes)
    • Front and side oversplit relaxed stretches (10 minutes)

    Sparring (1 hour 5 minutes)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Running laps around the dojo as a squad (10 minutes)
    • Kicking specific dynamic stretches (5 minutes)
    • Sparring: 10 x 2-minute rounds, American kickboxing rules, new partner every round (30 minutes)
    • Front and side oversplit relaxed stretches (10 minutes)

    Weight Lifting (1 hour 25 minutes)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Back squat: 2 x 5 (55kg), 1 x 3 (75kg), 1 x 2 (90kg) and 5 x 5 (102.5kg) (20 minutes)
    • Barbell row: 2 x 5 (15kg), 1 x 3 (25kg), 1 x 2 (30kg), 5 x 5 (35kg) (20 minutes)
    • Pull-up: 4, 3, 2, 4 and 5 with 20kg vest (10 minutes)
    • Front and side oversplit isometric stretches (15 minutes)
    • Front and side oversplit relaxed stretches (10 minutes)

    Total training time: 3 hours 30 minutes[/QUOTE]
     
  2. Van Zandt

    Van Zandt Mr. High Kick

    Rise! Rise, I say!! RIIISSSSEEEE!!!1!!

    [​IMG]

    The past few months I've been running around so much (think "headless chicken after ecstacy enema"... because, y'know, headless chickens can't take E's the regular way) doing coaching and coaching related stuff that I haven't really had time to post in this thread. Or on MAP at all, for that matter. In fact, I haven't had time for much of anything else.

    I didn't mind, because I was enjoying the work, even doing 70 hours a week. But my home life was suffering, and I realised I needed to change things up. I posted a thread at the start of 2014 in which I said my goal was to get on the stunt register. It'ssomething I've always wanted to do, but was more or less impossible given my work load. My interest was sparked again after I talked with Chloe Bruce, who I have known for a while, and who has been doing film & tv stunts for the past few years (she was Zoe Saldana's stunt double in 'Guardians of the Galaxy').

    Turns out the UK is the hardest country in the world in which to qualify as a stunt person. Chloe said I'm looking at 3 years of hard graft minimum, in order to get competent in a multitude of disciplines. I'm basically going to need to get to instructor level in rock climbing, swimming, horse riding, SCUBA diving, trampolining, and high diving. I probably don't need all those, but more = greater employability, in what is already a saturated job market. There are other disciplined I'll try and get into, which will supplement my core stunt skills: parkour/freerunning, defensive driving, specialist courses (e.g. fire stunts, stage combat, rigs), tactical shooting (I like guns, and it can't hurt to look like I know what I'm doing), and acting (not to win an Oscar, or even get a speaking part, but just to improve reactions and get comfortable being in front of a camera).

    I posted previously about retiring from competitive fighting and instead focusing on XMA and weapons. That will apply more than ever now, so "baton twirling" and tricking are going to form a massive part of my martial arts training. I've also gone back to judo, because it's judo, and learning to fall/be thrown properly can only help.

    This all going to require a massive investment of my time, and will be practically impossible while working a full-time job. With that, I will be leaving my post with the national karate team at the end of this month. I have saved up enough to live comfortably and work towards the stunt register while working only part time. So I'll still be doing private classes and sports therapy sessions, but only around 6 hours a week. Based on the info Chloe gave me, with all the disciplines I'll need to cover, I'm looking at training roughly 9 hours a day.

    So, this log is going to chart my progress as I attempt to become a stunt man. Wish me luck! (No, seriously. Wish me luck. I'm going to need it).

    PS apologies for formatting and spelling errors. I'm writing this on my iPhone while driving 96mph along the highway.

    PPS The "u" is supposed to be there, Ero.
     
  3. LemonSloth

    LemonSloth Laugh and grow fat!

    Wow dude, there's a lot going on...

    1) Wait, this Chloe Bruce?:

    [ame="http://www.youtube.com/watch?v=ByqG9T04qxA"]The Best Of Chloe Bruce - The Perfect Human - YouTube[/ame]

    2) Wow, that's a lot of training.

    3) How the hell are you going to fit the baton twirling (you filthy, filthy XMA-er you!) in with the rest of the bits you mentioned?

    4) How has everyone else responded to you mentioning you'll be leaving the karate coaching shenanigans (I assume you have told everyone else you train)?

    5) No, I won't wish you luck. You don't need it. People like you don't sit there and wait to get lucky, you make life work for you.

    Look forward to seeing how you get on with your new journey :)
     
  4. Heraclius

    Heraclius BASILEVS Supporter

    Good luck!
     
  5. Van Zandt

    Van Zandt Mr. High Kick

    Yes.

    Aye. Had to really wait till I was financially secure enough to be able to work part time. Would be unrealistic otherwise.

    The baton twirling (bo, kamas, 'chuks, and sword) will be what I call a 'core competency'. That is, one of the skills I'm going to (hopefully) get hired for - stage combat (specifically kicking) being THE main one.

    The stuff like horse riding, trampolining, etc, will be once a week (twice at most), and only until I pass the stunt register test for each one. After that, I probably won't touch them again.

    I'm not going to air my dirty laundry in public (too many skidmarks). But the general reaction hasn't been great. Most think I'm nuts. But this is something I always wanted to do, so screw them. Support from my wife has been spectacular though.

    You get the Van Zandt Seal of Approval. :)
     
  6. Van Zandt

    Van Zandt Mr. High Kick

    Thursday, 14 August

    Judo #1 (1 hour)
    Non-stop randori (sparring) class run by two Great Britain team members. Focused on winning the grip fight and chaining combinations of throw attempts until getting a successful takedown. My nearly-year away from the sport showed. I forgot all the entries, how to grip fight, how to feint, etc - all the good stuff I was just getting used to before I quit. Still got a mean breakfall though!

    Drove (read as: violated every traffic law in the book) halfway across the county for a second session straight after.

    Judo #2 (1.5 hours)
    Warmed up for half an hour with tumbling skills (got to pretend I was Daniel Craig's stunt double lol) before drilling the crap out of uchi-komi (throw entries) of our choice. Did lots and lots of ne-waza (ground fighting). My wife and I were the only coloured belts there; rest were all black belts, and current or former Great Britain players. I got schooled, but more in the sense of getting beat, then being given a thorough breakdown of why I got beat. Love this club, relaxed atmosphere with no egos. Did a bunch of other stuff I can't remember. My lack of judo specific fitness was showing at the end as I knelt while sucking air like a vacuum cleaner.
     
  7. mjl

    mjl ITF Taekwon-Do (1st Dan)

    I've just watched that Chloe Bruce video. Holy mother of all things human, that is outstanding.

    Are you in the UK atm VZ ?
     
  8. Van Zandt

    Van Zandt Mr. High Kick

    Friday, 15 August

    Nothing. Too busy coaching/doing PT sessions from 7am - 11pm.

    #7/11

    Saturday, 16 August

    Pulled a sickie. "Meh," I thought, "I'm leaving soon anyway." Felt an overwhelming sense of fatigue and it wouldn't be fair to the guys I coach if I turned up with my head up my butt.

    Noticed my overall fitness levels have dropped the last few months due to coaching and travelling, and doing less of my own training. Most of what I've been doing is light kicking sessions (20-30 min., 3-4x a week) and Stronglifts 5 x 5 (3 x a week). Been eating tons of bananas, mashed potatoes and full fat milk to give me the energy to work those very long days, so my body shape has changed too (bulked up, but also fattened up a bit). Here's my measurements from this morning (March's data in brackets for comparison):

    Weight: 77.8 kg (up from 66.2 kg)
    Body fat: 12.1% (up from 10%)
    Resting heart rate: 46 bpm (up from 41 bpm)

    Ugh.

    I want to get back to 60-65 kg weight, 6-8% body fat, and sub 40 bpm resting heart rate. Still got to fulfil my coaching commitments to the end of the month (including a trip to the States), so I don't anticipate making a proper start on any semblance of a physical training program until September rolls around. I can make a crack with my diet from today, however, so I'll be charting my food intake daily to make sure I'm a good boy.

    #FoodPorn

    Breakfast
    • NutriBullet smoothie (spinach, avocado, raspberries, orange, mango, cashews, water)
    • 2 hard boiled eggs
    • Vitamins

    Lunch
    • Nutribullet smoothie (kale, banana, figs, apple, blueberries, walnuts, acai berries, water)
    • 1/2 can tuna with garden salad

    Mid-afternoon snack
    • Pint of semi-skimmed milk

    Dinner
    • NutriBullet smoothie (Swiss chard, banana, nectarine, cranberries, goji berries, water)
    • Sun-dried tomatoes and cous-cous
    • Greek yoghurt

    Here are the "workouts" I got in today.

    Stairs Cardio Circuit (55 minutes)
    • Foam roller (10 minutes)
    • Joint rotations (5 minutes)
    • Warm-up: Walk up/down stairs (5 minutes)
    • Rest (1 minute)
    • Jog upstairs, walk down (5 minutes)
    • Rest (1 minute)
    • Jog upstairs, 10 knuckle push-ups, walk down (5 minutes)
    • Rest (1 minute)
    • Jog upstairs, 1 pull-up, walk down (5 minutes)
    • Oversplits static stretches (15 minutes)

    Argh! First work set sapped all the energy from my legs. By the final work set, I was gassed to the point that I wasn't so much jogging upstairs, as I was lurching while mumbling every cuss word known to mankind (and some very colourful ones I may have just invented). If this was Zombieland, I'd be screwed.

    #Rule1Cardio

    Basic Gymnastics (1 hour)
    Minimum requirement to join the adults gymnastics class is being able to do 2 cartwheels in a row and hold a handstand for 10 seconds. I spent time in my home gym drilling beginner progressions by watching tutorial videos on YouTube. I'll build this workout up by adding tricking practice too (e.g. aerials, sideswipes, double corks etc) because the tricking class I saw on Google isn't actually running anymore. Not ideal as I would much rather take classes with an experienced instructor, but hey ho.

    Kicking Technique (1 hr 5 min)
    • General warm-up (10 minutes)
    • Kicking dynamic stretches (5 minutes)
    • Pump side kicks: 5 x 100 (10 minutes)
    • Pump round kicks: 5 x 100 (10 minutes)
    • Side kick leg holds: 5 x 1 minute (10 minutes)
    • Oversplits isometric stretches (20 minutes)

    Note 1. Pump kicks = chamber leg, kick continuously (about 3/4 speed) for designated number of reps without putting foot down. 1 minute rest between sets. Right leg only. All kicks done to 180°.

    Note 2. Leg holds = chamber leg, extend to full kick and hold for designated time. 1 minute rest between sets. Right leg only. All kicks done to 180°.

    That was it for today. It's a start. But I'll be much happier when I can get a proper schedule going when I finally go part-time next month. Can't come fast enough to be honest. Got the US trip to do, which will be a massive spanner in the works. At least I'll get to do lots of shooting and refamiliarise myself with firearms protocols (handy if I want to be one of those extras who gets blown up in Saving Private Ryan VI: The Search for Ryan's Second Cousin Dwayne).

    I'm off to watch Expendables 3. I'll be imagining myself up there on screen doing spinning bird kicks against Stallone and Statham (playing the bad guy is so much cooler), in between shouting obscenities at Ronda Rousey with a mouth full of popcorn.

    #RouseyNumber1Hater

    #EpicPost
     
  9. Van Zandt

    Van Zandt Mr. High Kick

    Sunday, 17 August

    Breakfast
    • NutriBullet smoothie (kale, banana, blueberries, oatmeal, almonds, vanilla whey powder, water)
    • 2 slices wholegrain toast with peanut butter
    • Vitamins

    Lunch
    • 9-inch pizza all to myself (carbssss!)

    Dinner
    • NutriBullet smoothie (spinach, banana, orange, carrot, pumpkin seeds, water)
    • 1/2 can of tuna with sweetcorn and low fat mayo

    Kicking Technique (1 hr 5 min)
    • General warm-up (10 minutes)
    • Kicking dynamic stretches (5 minutes)
    • Pump side kicks: 5 x 100 (10 minutes)
    • Pump round kicks: 5 x 100 (10 minutes)
    • Side kick leg holds: 5 x 1 minute (10 minutes)
    • Oversplits static stretches (15 minutes)

    Gardening (2 hours)
    Cutting down branches and thick bushes with a chainsaw, breaking up slabs with a 10lb. sledgehammer, putting rubble into a wheel barrow, then moving it and dumping it in a skip. Worked up a hell of a sweat. Will probably have cracking DOMS in my shoulders, back, and legs tomorrow. Had to coach in the afternoon/evening, so that was it.
     
  10. Van Zandt

    Van Zandt Mr. High Kick

    Monday, 18 August

    Über-DOMS in forearms from yesterday's heroic gardening efforts. Wrist flexors/extensors like tree trunks, I shall have. Oh yes, I shall. :p

    Diety stuff:

    Breakfast
    • NutriBullet smoothie (spinach, apple, strawberries, almonds, flax seed, water)
    • Shredded Wheat with skimmed milk
    • Vitamins

    Lunch
    • NutriBullet smoothie (beetroot, red grapes, broccoli, raspberries, avocado, goji berries, olive oil, coconut water)
    • Grilled salmon with roasted parsnips

    Dinner
    • Subway (6" veggie pattie on hearty Italian) - included bag of Doritos (potato chips) and small soda (Sprite)

    Love my NutriBullet. Recipes are limited only by imagination. So fast and easy to make, always tastes great. Trying to get the veg to fruit ratio to at least 2:1 (3:1 would be ideal). Also throwing in other healthy ingredients too like olive oil and flax seed. Will add whey powder more frequently when my stunt prep training ramps up at the start of September.

    Activity stuff:

    Gardening (1 hour)
    More manual labour disguised as something the wife calls "landscape architecture". I still do not know what apalling crime I have committed to deserve such harsh punishment. On my hands and knees I was, ripping up poor, helpless fauna (which she called "weeds") and doing battle with monstrous serpents ("worms") and horrific winged beasts ("butterflies"). I deserve a bravery medal for the endurance I displayed in the face of such terrible weather conditions (17° celsius and slightly overcast). I really, really dislike this gardening stuff.

    Stretching (30 minutes)
    Wiped out by the time I got home. All I had time for was static stretches. Worked front oversplits (got up to 230° again) and side oversplits (somewhere between 200° and 210°).

    Made two visits today. First to a stables where I'll begin taking horse riding classes next month. Planning on doing one class a week for the next two years. Needed to make sure I found a good teacher because you can only do the horse stunt test once a year, so I want to nail it first time. Place I went to actually has horses that were used in Robin Hood and Kingdom of Heaven. Second destination was an XMA school. Very good set up with talented instructors. Probably end up doing the 2 public classes plus one private class every week (finances permitting). They start out with the kamas first, plus I'll get to learn all the tricking moves. The coach said they'll have me doing my first back flip by the end of week 1! Just be glad when I start actually training for this stunt thing rather than just planning for it.
     
  11. Heraclius

    Heraclius BASILEVS Supporter

    So that would be flora, then :p.

    17°C? Yeah, I hate having to do things when it's as cold as that. Fortunately, it usually warms up a bit before I'm up and about. Also, I'm only half joking.
     
  12. Van Zandt

    Van Zandt Mr. High Kick

    Shh! I was tired. Besides, it was hard to tell what some of those plants were. It was like Attack of the Triffids.
     
  13. Van Zandt

    Van Zandt Mr. High Kick

    Diet

    Breakfast
    • NutriBullet smoothie
    • All Bran with semi-skimmed milk
    • Vitamins

    Lunch
    • 2 tuna & coleslaw wraps
    • Pint of semi-skimmed milk

    Dinner
    • NutriBullet smoothie (spinach, avocado, raspberries, mango, orange, cashews, whey powder, water)
    • Scrambled eggs on brown toast

    Activity

    Kicking Workout (1 hr 5 min)
    • General warm-up (10 minutes)
    • Kicking dynamic stretches (5 minutes)
    • Pump side kicks: 5 x 100 (10 minutes)
    • Pump round kicks: 5 x 100 (10 minutes)
    • Side kick leg holds: 5 x 1 minute (10 minutes)
    • Oversplits static stretches (15 minutes)


    Note 1. Pump kicks = chamber leg, kick continuously (about 3/4 speed) for designated number of reps without putting foot down. 1 minute rest between sets. Right leg only. All kicks done to 180°.

    Note 2. Leg holds = chamber leg, extend to full kick and hold for designated time. 1 minute rest between sets. Right leg only. All kicks done to 180°.


    Tricking Class (1 hour)
    Posted on another forum asking about tricking classes. Someone got back to me who trains at a gym where they hold classes 2x a week. "Woo!" I thought. Downside is they're on at the same time as my judo classes. "Bummer." Skipped judo and went tonight to have a look at the tricking class. Only a few people but they were all very good. One of the coaches did stunts on 47 Ronin and another also teaches parkour. They offered a free taster session so I got stuck in. Figured I could at least blag free instruction in cartwheels and handstands so I could join the adults gymnastics class across town (cartwheels and handstands being the minimum skill requirement to get in). But because of my taekwondo and karate background, they had me drilling spinning techniques from the get-go. I can do 360° "tornado" kicks no problem at all, and have a pretty mean 540. They showed me a trick they call a "backside 900" (video below). Spent most of my time focusing on getting in the extra spin (from standing) before the tornado kick. Man, it was hard! I felt clumsy as hell. The weight I put on in the past few months (albeit mostly muscle mass) was really showing. Was thinking about stopping my weight loss program when I got down to around 65 kg, but now I'm thinking "Screw it" and just aim for an even 60 kg. (I'm 5'4 in case anyone wanted to know.) My lower centre of gravity made spinning far easier for me than taller folk. But I think I'll have to overcome a fear of going upside-down when it comes to the inverted moves like front and back flips. We trained accuracy by working the backside 900 on pads (I was WAY off!) before finishing with a 5 minute trick battle (kind of like a dance off). I tried the 900 a few times, sucked, so stuck with machinegun side kicks, tornado kicks and an assortment of spinning hook kicks. Lack of conditioning was showing at the end, but man, it was hella fun. Had a blast! Kinda wishing I'd started tricking all those years ago instead of focusing on competing. Going to be a very close toss-up between this and judo. :(

    Backside 900:

    [ame="http://www.youtube.com/watch?v=gZD1QdEKvk8"]Martial Arts Tricking: KJER ''Backside 900 Kick'' Tutorial ( 2010 ) - YouTube[/ame]
     
  14. Bozza Bostik

    Bozza Bostik Antichrist on Button Moon

    Wait! What? You can do all those fancy, spinning kicks, but can't do handstands and cartwheels?
     
  15. LemonSloth

    LemonSloth Laugh and grow fat!

    You sound the most enthusiastic you've been in a very long time. It's nice to see.

    Also, what Lily said.

    :p
     
  16. Van Zandt

    Van Zandt Mr. High Kick

    Totally. I suck so bad at handstands and cartwheels. Although I can frog stand, and more or less planche :p
     
  17. Van Zandt

    Van Zandt Mr. High Kick

    Thanks man. :)

    Felt insecure about chasing the stunt dream for a long time, only really through discussing it openly here (aside from talking to my wife) that I'm ready to screw my fears and grab my dream by the balls.
     
  18. LemonSloth

    LemonSloth Laugh and grow fat!

    Hey, if it makes you happy then there's no reason not to go for it if you can. For what little it's worth, you'll have my support as long as you're happy (and that of most MAPpers I imagine - Crisco Freedom bunny boy excluded :p).
     
  19. Van Zandt

    Van Zandt Mr. High Kick

    "Crisco Freedom Bunny Boy." I like it. :)
     
  20. Ero-Sennin

    Ero-Sennin Well-Known Member Supporter

    I am above coming in and trolling your personal log. Just wanted you to know that. I hope you appreciate it. :cool:
     

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