Van Zandt's Log

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

  1. Van Zandt

    Van Zandt Mr. High Kick

    Thanks both of you :bow1: :)
     
  2. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Congratulations! :bow1:

    ::belltoller shakes head in awe::
     
  3. Van Zandt

    Van Zandt Mr. High Kick

    Sunday 30 March

    Rest day.




    Okay. I lied. Sue me.

    Morning - BOB XL Kicking (40 minutes)
    BOB's head was just calling out to be kicked :D
    • 180° leg raise to the front: 1 x 12 (right leg only)
    • 180° leg raise to the side: 1 x 12 (right leg only)
    • 180° front-leg axe kick to BOB's head: 2 x 10 (right leg only)
    BOB set to 6 ft. 5 in. tall; kicks done from clinching range
    • 180° front-leg hook kick to BOB's head: 2 x 10 (right leg only)
    BOB set to 6 ft. 5 in. tall; kicks done from clinching range
    • 180° spinning hook kick to BOB's head: 2 x 10 (right leg only)
    BOB set to 6 ft. 5 in. tall; kicks done from clinching range
    • Spinning back kick to BOB's body: 2 x 10 (right leg only)
    • Jumping spinning back kick to BOB's body: 2 x 10 (right leg only)
    190° scorpion kick to BOB's head: 1 x 5 (right leg only)
    BOB set to 6 ft. 5 in. tall; kicks done from clinching range - goddamn scorpion kicks! Rock n roll!
    • Relaxed stretches: front and side oversplits (10 minutes)
    Front oversplits: 230°. Side oversplits: 200°.

    Thoughts
    BOB is great for practicing really high kicks but kinda meh for body kicks. Think I need to add in some heavy bag work to keep up the power in my body shots. I love kicking, more specifically, head kicks. I think from tomorrow all my marathon kicking sessions will be head height (taller than mine, obvs) especially on the Focusmaster e.g. doing continuous front-leg hook kicks for 3-minute rounds without putting my foot down between kicks. Think I might be obsessed? :D
     
  4. LemonSloth

    LemonSloth Laugh and grow fat!

    [​IMG]

    Congrats on the 3rd dan btw :)
     
  5. Van Zandt

    Van Zandt Mr. High Kick

    :D
     

    Attached Files:

  6. Van Zandt

    Van Zandt Mr. High Kick

    Monday 31 March

    Morning - Stretching and Kicking (2 hours 45 minutes)
    • Foam roller: 5 minutes
    • Joint rotations: 5 minutes
    • Jump rope: 5 minutes
    • 180° leg swings to the front: 1 x 12 (right leg only)
    • 180° leg swings to the side: 1 x 12 (right leg only)
    • 180° front-leg side kick: 10 x 10 (right leg only)
    Format: Done in front of a mirror to check form. 1 minute rest between sets.
    • Shadow kicking: 12 x 3 minutes (right leg only)
    Format: Front-leg side, roundhouse and hook kicks, all at 180°. (Yes, I've stopped doing body kicks.) 2 to 7 kicks per combination before putting foot down. 130 to 150 kicks per round. 1 minute rest between rounds.
    • Focusmaster kicking: 12 x 3 minutes (right leg only)
    Format: Same as shadow kicking, but at 6 ft. because that's the max height of the Focusmaster.
    • BOB XL kicking: 2 x 3 minutes (right leg only)
    Format: Same as shadow kicking. BOB XL set to 6 ft. 5 in.
    • 180° side kick leg hold: 3 x 30 seconds (right leg only)
    • Relaxed oversplits stretches (10 minutes)
    ROM: Front oversplits: 230°. Side oversplits: 200°

    All kicks were 180° vertical, or as close to it equipment permitting (the Focusmaster only goes up to 6 ft. so my kicks were about 150-160°). Going to introduce the BOB XL rounds gradually over time but the aim is to get to 12 of those too. Was a bit more disciplined during the basic technique drilling and stuck to my allocated rest times (rather than messing around on Facebook and MAP between sets), saving me a bit of time. Changed the formatting of the way I write the workout here on this log to (hopefully) make it easier to read. Let me know what you think.

    Afternoon - No-Gi Judo (1 hour)
    Worked on a pummeling drill where you go from double collar tie (plum blossom clinch in Muay Thai) to grasping their elbow with one hand and swinging your other arm around their neck (as if trying to get them in a headlock) and then performing a hip throw (o-goshi). Next phase was where they step out to block your hip throw and you step out too and do a body drop throw (tai-otoshi). Practiced both a couple dozen times on each side. We moved on to ducking a jab, shooting in for a double leg, getting full mount and applying a scarf hold by tying up both of their arms. Key here was to get "high mount" (sat on their chest rather than stomach) and trap under their armpits with your knees (squeezing tightly). Rest of the session was spent doing randori at 60-70% intensity (though the ground phase is more like BJJ than judo). Had a Benson Henderson moment where I sat out of reach of my opponent's sub attempts by doing a front split in his closed guard. :p
     
  7. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Did you injure your left leg?
     
  8. Van Zandt

    Van Zandt Mr. High Kick

    Yeah... about five years ago lol. :p

    I had my left hip replaced in '09 because of an injury I had in the army (in '03). I only kick with my right leg to prolong my kicking career (the implant will outlive me but continuous kicking might make the bone around it wear down). I fight right-leg forward in a sideways stance to keep the hip back and protect it from impact (when I do stuff like no-gi judo, I wear several layers of protection e.g. padded shorts).
     
  9. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Man, for an injury of that nature and the type and intensity of activities you do, you seem to have compensated for it extraordinarily well.
     
  10. Van Zandt

    Van Zandt Mr. High Kick

    Thanks, but this is nowt. I met a guy who had a double hip AND knee replacement and does ultra-marathons :eek:
     
  11. Ero-Sennin

    Ero-Sennin Well-Known Member Supporter

    This sounds like it has potential for a Karate Kid moment for your competitor. Instead of sweep the leg, it'll be toss the hip. :p
     
  12. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    He undoubtedly takes stuff. He'd have to. Does he do the 50km or 100km?
     
  13. Van Zandt

    Van Zandt Mr. High Kick

    Tuesday 1 April

    Morning - Stretching and Kicking (2 hours 45 minutes)
    • Foam roller: 5 minutes
    • Joint rotations: 5 minutes
    • Jump rope: 5 minutes
    • 180° leg swings to the front: 1 x 12 (right leg only)
    • 180° leg swings to the side: 1 x 12 (right leg only)
    • 180° front-leg roundhouse kick: 10 x 10 (right leg only)
    Format: Done in front of a mirror to check form. 1 minute rest between sets.
    • Shadow kicking: 12 x 3 minutes (right leg only)
    Format: Front-leg side, roundhouse and hook kicks, all at 180°. 2 to 7 kicks per combination before putting foot down. 130 to 150 kicks per round. 1 minute rest between rounds.
    • Focusmaster kicking: 12 x 3 minutes (right leg only)
    Format: Same as shadow kicking, but at 6 ft. because that's the max height of the Focusmaster.
    • BOB XL kicking: 2 x 3 minutes (right leg only)
    Format: Same as shadow kicking. BOB XL set to 6 ft. 5 in.
    • 180° side kick leg hold: 3 x 30 seconds (right leg only)
    • Relaxed oversplits stretches (10 minutes)
    ROM: Front oversplits: 230°. Side oversplits: 200°

    Afternoon - MMA Sparring (1 hour)
    Worked primarily on striking, clinching and takedowns. Focused on using head kicks to get my opponent to cover up high, leaving him open to single and double legs. Put in the techniques from yesterday's no-gi judo session (Thai clinch to hip throw) a few times.

    Evening - Olympic Taekwondo (1 hour)
    Hopping-in axe kicks with the front leg was the focus of the class. Drilled it in the air, then with partners (on paddles and chest protectors). Added in a counter (side step to avoid their axe kick, rear-leg roundhouse kick to the body, rechamber and roundhouse kick to the head with the same leg). Did lots of free sparring.
     
  14. Van Zandt

    Van Zandt Mr. High Kick

    Wednesday 2 April

    Morning - Stretching and Kicking (1 hour 35 minutes)
    • Foam roller: 5 minutes
    • Joint rotations: 5 minutes
    • Jump rope: 5 minutes
    • 180° leg swings to the front: 1 x 12 (right leg only)
    • 180° leg swings to the side: 1 x 12 (right leg only)
    • 180° front-leg roundhouse kick: 10 x 10 (right leg only)
    Format: Done in front of a mirror to check form. 1 minute rest between sets.
    • Shadow kicking: 12 x 3 minutes (right leg only)
    Format: Front-leg side, roundhouse and hook kicks, all at 180°. 2 to 7 kicks per combination before putting foot down. 130 to 150 kicks per round. 1 minute rest between rounds.
    Relaxed oversplits stretches (10 minutes)
    ROM: Front oversplits: 230°. Side oversplits: 200°

    Heavy day coaching and doing therapy sessions so only time for a short kicking workout at home. :(
     
  15. Van Zandt

    Van Zandt Mr. High Kick

    Thursday 3 April

    No training at all due to coaching commitments. Long day!
     
  16. Van Zandt

    Van Zandt Mr. High Kick

    Monday 21st April (Low Intensity Day)

    Been too busy the last few weeks to maintain discipline with updating this diary (6-7 hours coaching and 3-4 hours training a day, 6 days a week). Had the exhibition fight over the weekend, was a lot of fun and made some new friends. Got to entertain the crowds with fancy kicks without too much risk of getting knocked out. Definitely something I will be doing again soon. Training goals are to maintain a high level of fitness and technique so I can step up for future exhibition fights at short notice ("always ready, never preparing"). The plan for doing kata has kinda been put on the backburner, which I think was some sneaky plan by my coach all along (he got me liking exhibition fights and now I've found myself volunteering to be a reserve fighter for a team event in July lol). Anyway, here's today's stuff done in between several hours of coaching and therapy sessions.

    LSD Cardio (1 hour 35 minutes)
    • 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 (1 hour)
    • Front and side oversplit relaxed stretches (10 minutes)

    Technical Skill Work (1 hour 40 minutes)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Jump rope at 120rpm (10 minutes)
    • Kicking specific dynamic stretches (5 minutes)
    • High section front-leg side kicks: 10 sets of 10 (15 minutes - right leg only)
    • Shadow kicking: 12 x 3-minute rounds (48 minutes - right leg only)
    • Front and side oversplit relaxed stretches (10 minutes)

    Tempo Intervals (1 hour 25 minutes)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Treadmill: 3.5mph on 2% incline (10 minutes)
    • Running specific dynamic stretches (5 minutes)
    • Treadmill: 12 sets of 6.5mph x 3 minutes, 3.5mph x 1 minute (48 minutes)
    • Front and side oversplit relaxed stretches (10 minutes)

    Total training time: 4 hours 40 minutes
     
  17. Van Zandt

    Van Zandt Mr. High Kick

    Tuesday 22nd 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, kicks only, new partner each 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 (50kg), 1 x 3 (70kg), 1 x 2 (85kg) and 5 x 5 (95kg) (20 minutes)
    • Overhead press: 2 x 5 (20kg), 1 x 3 (30kg), 1 x 2 (37.5kg), 5 x 5 (45kg) (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
     
  18. Heraclius

    Heraclius BASILEVS Supporter

    Will tomorrow be 2 hours 20 minutes?


    :p
     
  19. Van Zandt

    Van Zandt Mr. High Kick

    Ha! Didn't even notice that :D

    No, today is 4+ hours again :)
     
  20. Van Zandt

    Van Zandt Mr. High Kick

    Wednesday 23rd April

    LSD Cardio (1 hour 35 minutes)
    • 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 (1 hour)
    • Front and side oversplit relaxed stretches (10 minutes)

    Technical Skill Work (1 hour 40 minutes)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Jump rope at 120rpm (10 minutes)
    • Kicking specific dynamic stretches (5 minutes)
    • High section front-leg roundhouse kicks: 10 sets of 10 (15 minutes - right leg only)
    • Shadow kicking: 12 x 3-minute rounds (48 minutes - right leg only)
    • Front and side oversplit relaxed stretches (10 minutes)

    Tempo Intervals (1 hour 20 minutes)
    • Foam roller (5 minutes)
    • Joint rotations (5 minutes)
    • Rowing machine: 50-60% intensity (10 minutes)
    • Rowing machine: 12 sets of 70-80% x 3 minutes, 50-60% x 1 minute (48 minutes)
    • Front and side oversplit relaxed stretches (10 minutes)

    Total training time: 4 hours 35 minutes
     

Share This Page