Van Zandt's Log

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

  1. Patrick Smith

    Patrick Smith Tustom Cuser Uitle

    Thanks! Take your time.

    Agreed. Kicking inspires awe (and fear) like nothing else.
  2. Van Zandt

    Van Zandt Mr. High Kick

    1st September, 2013

    Solo drilling the striking element of Full Contact Karate. Details:
    • Foam rolling (10 minutes)
    • Mobility sequence (10 minutes)
    • Jumping rope (2 x 2-minute rounds
    • Shadow boxing (2 x 2-minute rounds)
    • Punching the heavy bag (2 x 2-minute rounds)
    • Shadow kicking (8 x 2-minute rounds)
    • Side and front splits (10 minutes)

    Total time: 1 hour 15 minutes

    Partner drilling Judo throws in a rash guard and gi pants. Details:
    • Single neck tie (20 each side)
    • Single underhook (20 each side)
    • Arm drag to side body lock (20 each side)
    • Over-under clinch pummeling (2 minutes)
    • O-goshi from single underhook (10 each side)
    • Harai-goshi from single underhook (10 each side)
    • Uchi-mata from single underhook (10 each side)
    • O-soto-gari from over-under clinch (10 each side)
    • Ko-soto-gake from side body lock (10 each side)
    • Randori - finish with pins only, no subs (3 x 2-minute rounds
    • Full sparring* (3 x 2-minute rounds)
    • Side and front splits (10 minutes)

    * = We put on head guard, Karate mitts (open hand) and kick boots and modified our current rule set. Basic outline:
    • Kicks and punches to head and body only.
    • Single neck tie, single and double underhooks, over-under clinch and side body lock were the only permitted clinches.
    • Recognised Judo throws only in the clinch; no striking; no leg grabs; and no shoots.
    • Must attempt a throw from the clinch withing 3 to 5 seconds.
    • Partner must land on back or side to score.
    • Each throw must be followed up with a punch to the body or head to score max points.
    • No submission techniques allowed.

    Total time: 2 hours

    Bodyweight stuff. Details:
    • Wide grip pull-ups x 15, 13, 12, 10, 11
    • Hindu squats x 150, 100, 100
    • Push-ups x 40, 44, 46, 32, 50, 36, 58
    • Gi hangs x 30s, 30s, 30s

    Time: 40 minutes
  3. Van Zandt

    Van Zandt Mr. High Kick

    Updating this again because I want to keep track of my prep for my K1 rules fight in Feb.

    Two workouts today.

    Workout A
    • Front squat 2 x 5 (40 kg)
    • Front squat 1 x 3 (55 kg)
    • Front squat 1 x 2 (65 kg)
    • Front squat 3 x 5 (80 kg)
    • Dumbbell overhead press in suspended side split 3 x 8 (20 kg)
    • Isometric suspended side split while holding a 55 kg barbell x 6 sets (185-degree oversplit ftw)

    Workout B
    • Push-up 5 x 12 (20 kg vest)
    • Close-grip bench press 2 x 5 (25 kg)
    • Close-grip bench press 1 x 3 (35 kg)
    • Close-grip bench press 1 x 2 (40 kg)
    • Close-grip bench press 3 x 5 (50 kg)
    • Around the world 3 x 10 each direction (20 kg plate)
    • Double-unders 3 x 2 minutes
  4. Van Zandt

    Van Zandt Mr. High Kick

    Workout A
    • Deadlift 2 x 5 (60 kg)
    • Deadlift 1 x 3 (85 kg)
    • Deadlift 1 x 2 (95 kg)
    • Deadlift 3 x 3 (120 kg)
    • Deadlift 1 x 1 (125 kg)
    • Deadlift 1 x 1 (127.5 kg)
    • Deadlift 1 x 1 (130 kg)
    Grip failed during my attempt with 132.5 kg
    • Lying hamstring curl 3 x 20 (55 kg)
    • Isometric front split x 4 sets each leg (couldn't be bothered adding weight)
    190° oversplit left side, nearly 200° right side, which isn't surprising because I do all my axe kicks on my right leg.

    Workout B
    1 hour boxing class.

    Workout C
    • Weighted ring pull-up 1 x 5 (25 kg)
    • Weighted ring pull-up 1 x 4 (25 kg)
    • Weighted ring pull-up 3 x 2 (25 kg)
    Ugh. Was aiming for 5 sets of 8 but my grip was totally shot after this morning's deadlift session. And gymnastic rings are my new worst enemy.
    • Barbell shrug 2 x 5 (20 kg)
    • Barbell shrug 1 x 3 (30 kg)
    • Barbell shrug 1 x 2 (35 kg)
    • Barbell shrug 3 x 5 (40 kg)
    • Ab wheel rollout 3 x 15
  5. Van Zandt

    Van Zandt Mr. High Kick

    The DOMS in my pelvic region is equal to riding a space hopper over the Appalachian Mountains in underpants made from sand paper. Haven't done squats or my infamous Van Zandt OHP Split Squats (yes, I'm arrogant enough to name them after me) in several weeks. Needless to say today's workouts were a pain in my ass. Literally.

    Workout A
    2 hours sparring with the national team.

    Workout B
    1 hour agility ladder drills and flat sprints with the national team.

    Skipped on tonight's Keysi class to do an hour-long webchat consultation with a client.

    Must eat more.
  6. Van Zandt

    Van Zandt Mr. High Kick

    Workout A
    • Deadlift 2 x 5 (65 kg)
    • Deadlift 1 x 3 (90 kg)
    • Deadlift 1 x 2 (100 kg)
    • Deadlift 3 x 3 (125 kg)
    • Deadlift 1 x 1 (127.5 kg)
    • Deadlift 1 x 1 (130 kg)
    • Deadlift 3 x 1 (132.5 kg)
    Grip felt amazeballs today. No fails!
    • Barbell shrug 2 x 5 (25 kg)
    • Barbell shrug 1 x 3 (32.5 kg)
    • Barbell shrug 1 x 2 (40 kg)
    • Barbell shrug 1 x 5 (50 kg)
    • Barbell shrug 2 x 4 (50 kg)
    Traps were not happy today. Stubbornly stuck with 50 kg despite not hitting all the reps I wanted to.
    • Ring pull-up x 6, 7, 8, 9, 8
    Going to master bodyweight pull-ups on the rings before I add weight. These hurt my lats so bad they make me want to cry.

    After the pull-ups, Coach put 20 kg sandbags in front of us and made us do the following:
    • 20m walk (carry sandbag on right shoulder)
    • Push-press x 10
    • 20m walk (carry sandbag on left shoulder)
    • Bent-over row x 10
    • Rest x 45 sec
    • Repeat for 20 minutes
    Words cannot describe how ragged I was at the end of this. And now I have no fingernails.

    3-hour recovery nap.

    Workout B
    • Agility ladder warm-up, then:
    Resistance bands cardio circuit. 3 rounds of:
    • Punch out x 60 sec
    • Squat hop and press-back x 60 sec
    • Tricep push-up x 60 sec
    • Standing swim x 60 sec
    • Skater squat x 60 sec
    • Lateral jumps (bands on floor) x 60 sec
    • Rest x 60 sec

    Workout C
    1.5 hours wrestling class. Really wasn't in the mood for going due to lack of energy and a sore hip flexor, but my buddy nagged me until I said yes. Plus in Karate we've got test matches against the French team next week so this was probably my last chance to do it for a little while. We drilled the 'pancake' defence against the shoot. Very cheeky counter-takedown which I like mucho. Got it in a few times during rolling (which the wrestling coach calls "playing"). Enjoyable, tough class.
  7. Van Zandt

    Van Zandt Mr. High Kick

    Easy couple of days doing active recovery stuff like ice skating, walks in the woods etc.

    Today: 3 separate technical sparring sessions lasting 1.5-2.5 hours each.
  8. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Good for some of us here to help compare/contrast against what we're getting - nice to have a frame of reference. Intense!

    Had you been switching stances as an experiment/on purpose, or do you, as in my case, do so automatically/without thinking?

    Posts are rich in detail. Keep them going.
  9. Van Zandt

    Van Zandt Mr. High Kick

    Thanks man. I have an 8-week fight camp starting on Wednesday (I fight 23 Feb), so I'll be posting details of my workouts and nutrition (I'll be cutting weight) every day.

    It was an automatic response at first. I've dipped in and out of boxing over the years, taking it up seriously only recently. I'm transitioning from mats to ring (that's where the money is!) so need to improve my hands as I found myself getting smothered against the ropes unable to kick. I often switch stance in karate to set up spinning kicks with my right leg (I only kick with that leg), and in my first few (recent) boxing classes found myself accidentally kicking my sparring partner in the face! I found myself being unable to throw anything from orthodox if kicks were taken out of the equation. Maybe just so many years of kicking hard-wired into my brain? There were times I switched to orthodox, lifted my leg up ready to kick and was literally shouting at myself to stop! I also wanted to see if I was able to switch-hit in a boxing fight, plus my coach was adamant I would stand orthodox because I'm right handed. Currently I can switch hit really only if I go from southpaw to orthodox, then switch back to southpaw and hit (seems to work great for counter-punching). I pretty much stay southpaw 90% of the time now though. My boxing coach is happy for me to stay in southpaw because I've trained myself to deliver a pretty stiff left cross (though probably not as powerful as my right cross could be, but my right jab is miles ahead of the left hand). He's still not happy when I drop my hands (on purpose) and throw in a couple of spins ("Who do you think you are, Prince Naseem?!"), but those are just characteristics of the way I fight (don't get me started on how he feels about me fighting in a sideways stance! :D ). The main reason I'm doing boxing is so I get used to facing good boxers (imo the toughest opponent you can fight) and see what aspects of my karate game work or don't work against them.
  10. Van Zandt

    Van Zandt Mr. High Kick

    A thigh strain I was dealing with for the best part of two weeks is finally pain-free enough for me to resume load bearing exercises. The injury site is near the ITB of my left leg. The physio suspects it's due to having intensely strong adductors (inner thighs) due to all the weighted splits I do, creating an imbalance in the form of weaker abductors. Got a few abduction exercises to do at the end of my squatting workouts, but prolly won't do 'em all.


    Workout A
    • Side split get-up 2 x 8 (20 kg)
    • Side split get-up 5 x 8 (40 kg)
    • OHP in suspended side split 3 x 8 (15 kg)
    • PNF suspended side split x 6 sets
    • Lateral leg raise 5 x 10 (5 kg Ivanko 'iron boots')

    Side split get-ups are done by holding a barbell as you would in a front squat, sliding out into a side split and walking your feet back together into standing (that's one rep). Knocked the weight back a bit due to not lifting for nearly a fortnight. Switched to doing the CRAC method of PNF (tense the outer thighs immediately after tensing the inner thighs) to rehab my injury and strengthen them there abductors. The leg raises were essentially lifting my legs in a side kick position; my right leg was vertical but my left leg only went to 90 degrees because I have to be conservative with my left hip. My abductors are also imbalanced in relation to each other. My right outer thigh and glutes are mega strong because I only kick with my right leg, which will probably cause issues later at some point due to the weaker left side but is something I can't really remedy as my artificial hip won't put up with the high rep isolation work my physio wants me to do. Oh well.

    Workout B
    Private judo class with my coach (Sophie Cox) and my wife. I was returning after a two-month layoff so we started off easy drilling osoto-otoshi ('big outer drop') on both sides, throwing with control. We then turned it into a combination by adding o-goshi ('full hip throw') after the otoshi, again putting each other down with control. We repeated this method of building combinations by doing hiza-guruma ('knee wheel') into sasae-tsurikomi-ashi ('propping and drawing ankle throw'), the latter being the technique I scored ippon with at a competition back in the summer. I'll post a vid of it later. Sophie wanted us to get into the habit of following up every missed throw with another attempt, and then another, and so on. Next we drilled grip fighting strategies followed by several rounds of 60% effort randori with a focus on keeping the pace going in ne-waza (i.e. not stalling and letting the opponent get into an advantageous position on the ground). My wife does 13 BJJ sessions a week in addition to judo so I got utterly destroyed on the ground. Sophie's birthday is next week so we all went out and got hammered afterwards! :D (Well, they did. I was designated driver so had to stay sober :( )


    Having a lazy day. Prolly do some relaxed stretching then go watch 'The Hobbit' later. Weighed myself. Oh dear! I knew with near two weeks of no activity and my eating habits I'd gone up in weight. I had myself at 68-69 kilos (fighting weight is 65). Nope. 73 bloody kilos :( It's cool tho that'll still give me a healthy weight cut of 1 kg a week during fight camp. :D
  11. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Is this for a full contact karate match or something else?

    I'll bet the look on his face was priceless :D

    I was gonna say...

    Not to mention confusing the poor sod in front of you

    I'm thinking of the now-infamous remark made by Nick Diaz to Carlos Conduit after Conduit throws a spinning back-fist, lol

    Nothing wrong with a side-ways stance, mate! Provides less target area, LOL!

    The cross training your doing is both a bane and a blessing. Standard stances, text-book jabs, correct crosses, etc., are going to be much more difficult for you to get down "correctly" than it would for someone without all of the previous Karate/kickboxing - as its obvious you didn't simply 'learn' your previous Art but made it very much a part of you.

    Its also a blessing 'cause come fight night, you are going to present your opponent a very unique set of problems that he will not have ready, pat answers to.

    You like Lyoto Machida? ( I think I can guess that answer )
  12. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Your comment regarding the unequal abductors reminds me I forgot my PT last evening and again this morning :(

    Does that buggard (hip) ever lock up on you?

    Are you using that - what was it you called it? Coma method to cut weight?
  13. Van Zandt

    Van Zandt Mr. High Kick

    Yep. Telling people it's modified K-1 (5 x 3-min rounds, limited clinch, knees but no elbows, minimum 20 kicks per round). Very similar to the WCL actually. Low kicks too, which is something I'm going to have to up my game to deal with.

    Love aspects of his game but he's too cautious for my liking. I like to stay busy. YouTube 'Jason Bourelly WCL' to get an idea of my preferred fighting style. :D

    For sure. Feel it worst on cold mornings :(

    Hmm. Note sure I know about the Coma method. I'll be reducing my calorie intake progressively so it shaves off a kilo a week til I hit my target weight, then eat enough to maintain. My nutrient ratio will be 40% protein, 40% carbs and 20% fat (need carbs so I can do three workouts a day).
  14. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

  15. Van Zandt

    Van Zandt Mr. High Kick

    Ah I see. I remember reading 'Shroom writing that. No, I don't have Coma's diet guidelines but I suppose the foodgroups I'll be using might resemble Paleo somewhat (mostly lean meats, fresh veg and nuts) though I enjoy grains and dairy (esp. milk) too much to completely forgoe them. :)
  16. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    See what a bowl of 'grain' and milk every evening will do for your cut! LOL
  17. Van Zandt

    Van Zandt Mr. High Kick

    Fight Camp: Week 1, Day 1

    2 hard-boiled eggs sliced and mixed into a bowl of chopped spinach leaves for breakfast. Reported early for first day weigh-in. Came in at 72.8 kg. Got 8 weeks to get that down to 65 so it's definitely do-able. Also gave urine and blood samples for drug screening. Bowl of oatmeal with 1 scoop of vanilla whey protein powder added for pre-workout.

    Workout A (9 - 10.35am)
    • Mobilisation exercises (10 min)
    • Jump rope at 120rpm (5 x 3 min)
    • Shadow boxing (5 x 3 min)
    • Punching the heavy bag (5 x 3 min)
    • Hands only sparring (5 x 3 min)
    (All rest is 1 min between rounds)
    • Upper body stretches (5 min)

    Hummus on a whole-grain pita for post-workout. Slept on the mats from 12 - 2pm. Made a pre-workout wrap by rolling a few slices of turkey breast in some lettuce leaves and dipping it in salsa, washed down with grapefruit juice.

    Workout B (2.30 - 3.20pm)
    • Mobilisation exercises (10 min)
    • Jump rope at 120rpm (5 min)
    • Round 1 (30 sec intervals):
    - Med ball slam
    - Heavy bag fast punches
    - Med ball slam
    - Heavy bag clinch knees
    - Med ball slam
    - Heavy bag roundhouse kicks
    • Rest (1 min)
    • Round 2 (1 min intervals)
    - Thai clinch pummeling with partner
    - Straight knees in clinch (2 each)
    - Round knees in clinch (2 each)
    • Rest (1 min)
    • Round 3:
    - Punch/kick sparring (3 min)
    • Rest (1 min)
    • Round 4:
    - Clinch sparring (3 min)
    • Rest (1 min)
    • Round 5:
    - Full K1 sparring (3 min)
    • Total body stretches (10 min)

    Bowl of nuts and dried fruit for post-workout. Slept on the mats from 4.30 - 6pm. Had some cottage cheese, melon slices and a banana for pre-workout.

    Workout C (7 - 8.30pm)
    • Mobilisation exercises (10 min)
    • Jump rope at 120rpm (5 min)
    • Hands-only sparring (15 min)
    • Leg-only sparring (15 min)
    • Clinch sparring (15 min)
    • Full K1 sparring (15 min)
    Change sparring partner every 2 min
    • Total body stretches (10 min)

    Pint of protein-fortified chocolate milk for post-workout. God that tasted good. Ate a huge portion of my wife's delicious lasagne when I got home. Hard to describe how tired I am. The whole day was exhausting (even showering four times in a day is tiring!), though giving blood first thing this morning probably didn't help. Hopefully have more energy tomorrow. The thigh strain I was struggling with for a few weeks didn't really bother me today. Felt good overall. My techniques were flowing really well and I'm feeling confident about fighting again.

    Happy Christmas anyone reading this. :)
  18. Rand86

    Rand86 likes to butt heads

    I got tired just reading it. :zzz:
  19. LemonSloth

    LemonSloth Laugh and grow fat!

    Your training log is brutal but absolutely wonderful to read dude, if I can ever push through my own illnesses to train like you do I will be a happy sloth. Keep it up :)
  20. Van Zandt

    Van Zandt Mr. High Kick

    Thanks man. Hope you find it useful. :)

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