Cryptomancer

Hi, everything going reasonably well. Alarm went off this morning but found excuse not to train:-( . Still, onwards and upwards. I'll have a look at that, thanks. It could be just the thing for the next few days.

That is exactly what it is. I think the progression is fine - just not immediately after the other one. I didn't make it out this afternoon:-( lazy then meeting people got in the way. The big challenge is the next few days - off to Dublin to a reenactment event where fitness is not usual. I wonder whether I will manage to do anything. Also need to decide what to do in the morning. A run would be ideal but my lungs aren't clear yet from this lurgy so that might be a bad idea. Maybe strength stuff?

Yesterday was meant to be a day when I did 2 sessions and I started off well. Then I had a dreaded nap in the afternoon and that was the end of exercise for the day. I have a bunged up chest which makes for a great excuse...and it is an excuse. Yesterday (Wednesday) I think that total time was about an hour to 90 minutes. Didn't record it. Stretching and SimilarStandard stretches - 5 minutesYoga - Sun Salutes - 5 minutesDynamic Stretching - 2 sets. 10 minutes. This is a standard set of exercises I use:Pelvis rotations L/R x10Alternate toe touches x20Hip/knee rotation forward 10L/10RLeg swings front to back 10 each sideDeep squats - hand to ground x10Alternate side stretches 10 each sideAlternate lunges with hands on ground 'climbing'Kneeling, shoulder rotation 10 Forward/Back, L/RStrength Work based on Convict ConditioningVertical Pulls (Entry level). 3 sets of 40. Progress to next level.Shoulder stand squats. This seems like an odd and very hard way to start. 2x25 though my upper body form is not perfect. Intermediate for this exercise.Horizontal Pulls. I jumped to level 2 on the pull up progression. Not sure it was a good idea.1 set of 10. Minimum standard to continue with this levelCardio - SwimmingMostly to loosen out in lieu of stretching. Breaststroke 10 lengths @ 25m. Slow with concentration on perfect form. Finished with Sauna.Slow amble/Walk for about 10 minutes.Today (Thursday) Morning Not sure yet whether I'll manage an evening session. Lets see. Total time 55 minutes. Stretching. 15 minutes.Basic/Generic stretching 5 minutesYoga. 5 sun salutes. I probably need to expand on this a bit.Dynamic stretches. I forgot to bring my list with me so only did one set of:Pelvis rotations L/R x10Hip/knee rotation forward 10L/10RLeg swings front to back 10 each sideDeep squats - hand to ground x10Kneeling, shoulder rotation 10 Forward/Back, L/RSword and Buckler drills 20 minutes. I need a lighter buckler as the one I have is indestructable but too heavy for this purpose.Over and back the garden. First 10 minutes was running through a flow drill transferring between each of the major wards (Wards 1-7 + Half Shield). Less than full speed. Focus on form. Pause at each completion point to remove momentum.Transitions from First Ward. !0 minutes. Start from First ward then go forward and in reverse along garden path. 1->2>1 etc then 1->3->1 etc. Pell work. Standing at the Pell alternating footwork.Included:single strike + PunchAlternate Strikes - various combinationsChanging lead foot6 strike combination in different directions etcTimings:3 sets of 6 20 second burst/10 seconds rest with no other breaks. Based on Tabata structure. Need to increase the active durations.Static Stretching with some Yoga stuff. This wasn't done particularly well. About 5 minutes.

Its been a busy few days... Thursday and Friday I managed to keep up with some Yoga despite coming down with what could be flu (not just man flu). Coughing, Headache, head cold - ALL the symptoms. At one stage on Thursday I wondered whether I should cancel my weekend plans. I didn't. Friday evening I went to Denmark, met some of the guys from the Danish Battle of the Nations team and hung out. I took a lot of flu symptom treatment stuff that I bought in the airport (not recommended use). Still, I was able to function on Saturday. And that matters. While it didn't run exactly to schedule here is a rough outline of what I did (all under instruction) Saturday Stretching. 20 minutes. Focus on stuff related to this activity.Circuit training. 25 minutes. Focused on activity specific skills. We were in pairs for this.Wheelbarrow length of hall -take it in turns. Not so easy when the person you are lifting has been doing a lot of weights.Standing still upper cuts using yacht rope for resistance (no idea of poundage).From lying flat to standing, single step then front kick against vertical crash mat, kick angled outwards. Alternate Left/Right out. I can't remember if legs alternated but don't think so.Step forward and kick crash mat. Follow up with double punch. First left hand side. Second Right hand side.Clinch twist. Paired. One person is aggressor trying to push/pull the other off balance. Defender tries to counter. Take turns.Armour up. This can take a while. The right way to do it is to take your time and adjust to having the weight on. At some stage it would be nice to be able to go 0 to 60 in a couple of minutes but that is a long way off right now. It probably took about 30 minutes to get the full 30KG on.5vs5 mini tournament. 35 minutes. This was competitive A vs B teams with tactics changing. the fights were over quick - this is like sprinting rather than distance running. There were 8 per team so people took turns fighting (this is normal).Tactics practice. We spent over an hour working out different tactics and trying them out against the other team. The idea was for each team to pick a tactic and try to execute it.End of day, disarm and head homeMy Cold/Flu came back with a vengeance Saturday night - shivering despite the heating on full. Paracetemol, Sauna and whiskey cured that (don't try this at home). Sunday A later start and a shorter day with a different emphasis. 20 minutes stretchingExercises based on "Fight gone bad" from crossfit. about 40 minutes.2 complete sets. 4 minutes break between sets. 1 minute per station. For logistics reasons we ended up with 1 minute breaks between some stations.Resistance Ropes PunchesUpper CutHookTyre lift squatJumping lunges (knee to ground)Paired reaction. 2 people flat on ground. One jumps to feet and runs back in their direction, other person tries to react and catch before end of hall. Repeat. Total time on this 2 minutes.Soft Crash mat. Kneel to jump up to kneel. or stand if you can't jump.Leg scissors - leg raises and keep the legs moving as close to ground as possible. Tactical stuff 40 minutes. Initially without helms and armour to get get some ideas while able to see. Later on added in weapons. Towards the end it got a bit intense. I did really well in the last one - took away something of a wondering what I was doing there feeling. Yay!Monday was Walk around Copenhagen. Not notable in itself except that I was really happy with my recovery times. Some soreness around knee but no major aches and while I hadn't excessive energy I wasn't drained. Next update will be less exciting

Well, doing moderately well so far. Today I eased back - Yoga but none of the other stuff as I have a headcold/cough building and need to make it through the weekend before I can succumb. Still, I will more than make up for it on Saturday and Sunday.

Today: First full day of the programme. It went well. Morning Yoga then I started with Sword and Buckler flow drills and footwork. My form hasn't suffered which is good. My sword arm strength isn;t where it needs to be though. I really noticed the gap at the Pell Work. My ability to sustain attacks has dimmed :-(. At least I know what to do to fix it. Really, today was an assessment of where I am. (Still, I did 350 pell strikes). Evening This was another test. I tried out the push up and leg raise progressions. I hit the progression point of 3x50 for Wall Push ups. I fully expected to and there wasn't a problem doing it. Leg Raises not so much. The initial step is seated knee tucks. I might claim 2x20 but it was agony and certainly not good form. That is not even the intermediate standard. A long way from 3x40. But I know where I am. A short swim and deserved Sauna to finish.

Oh! The programme: For each of the categories I have an approach to progression. I am not sure yet how it'll work but I am confident that it is workable. The minimum allowable is 3 days per week. Assuming I am not away getting training the regime is: Day 1Morning, Combat Specific. Swordsmanship; Pell WorkEvening. Strength Work (2 areas)Day 2. Lighter day. Yoga; Cardio.Day 3Morning. Strength Work (2 areas)Evening. Combat Specific. Swordsmanship; Pell WorkDay 4. Lighter day. Yoga; CardioDay 5Morning. Combat Specific. Swordsmanship; Pell WorkEvening. Strength Work (2 areas)Day 6. Lighter day. Yoga; CardioDay 7. Full Rest

First report: 5th March. I overslept and that was almost an excuse. I didn't allow myself. It took me until 7PM to start (I meant to in the morning). I decided to try and run 2KM in under 12 minutes (A long standing goal). I mis-programmed the app so it started alarming as soon as I started running and didn't stop. As a result I ran the first 600m at a rate of 5:14. Way too fast. My lungs were burning and I wanted to stop. The next section I slowed way down and my pace see sawed the other side of 6 minutes - 6:23. Then I got my act together on the return journey. 9 minutes and a pace of 6:01. Finally! 2.01KM in 11 minutes 44. A major goal achieved! I wasn't sure I could.

Preamble This is my second challenge and this one is going to be a tough one. This is the reason. I intend to go there and compete and it will be hard. Very hard. My inspiration in terms of training is . I want to be able to do everything in that video. My training programme has been a little lack lustre in the last while so I knew that I needed a complete reboot. I knew that I needed something that would bring me to May in fairly good shape but could be sustained into the future. So, for the first week of the challenge I spent a lot of time searching for information that would bring me where I need to be. And I think I found it. The questions I had were: Exhibit 1: The combat training that has worked in the past - I need that now more than ever. How do I integrate it with fitness?Exhibit 2: Yoga and Stretching. I need flexibility and this is the best, easiest route. How do I make this part of my life?Exhibit 3: Cardio: I need to finish the C25K and run 5K. I need to run 2K and see can I come in under 12 minutes - that is my goal. Once there I need to continue running to maintain and gradually lower my normal time. The answer is clearer here: do it. Frequency is the issue.Exhibit 4: Power and Strength. This is where the real struggle was what should I do? Weights weren't really working for me - or more precisely I was doing weights that I couldn't see as being directly relevant. What do I change?Exhibit 5: Pre fight training: How should my training change in the lead up to competition? I have less than 2 months to go. What needs to change?I looked around and found some great stuff but it took a lot to process it. Then I found the book "Convict Conditioning" - it takes 6 basic exercises and for each one has 10 stages/progressions for mastery. Something that keeps on giving. I bought the book and consumed it in under a day. I was amazed then dismayed - how to fit it all in? I also talked to a few people - Hugh was particularly helpful. It was the "progressive" aspect to the training that settled in. I started with the calendar - when are the days that I *can* train. I looked then at the days I should train. And I reached some conclusions. The results follow: Objectives Programme. Identify a programme that will see me to May but ALSO fit into 6, 12 and 18 month objectives. 2 WIS AvailableTraining. Get combat training from people much better than me. 1 WIS, 1 DEX availableCardio. Maintain and improve Cardio and attain specific targets. 2 Stamina available.Swordsmanship. Improve Swordsmanship. 2 Dex AvailableTank. Improve ability to maintain a rain of blows in a heavy combat situation: 2CON availableAgility. Improve Flexibility and Balance. 2 Dex AvailableIron Bodied. Increase strength in a sustainable way. 2 STR Available.Details So here is the detail of targets between start of challenge and 8th April. Programme: I will establish a clear programme of improvement that I will stick to through this challenge and the one that follows. This will work with strength and general fitness. It will incorporate combat specific elements.Training a minimum of 3 days per weekProgramme allows additional training days or days where I can train more than onceI will log the results of the training in a diary and in Fitocracy. I will update on here at least 3 per week.Training. I will attend training with other people who are better than me:2 Days training in Denmark (Battle of the Nations Specific) 8-9 MArch1 day training in Kilmallock (Battle of the Nations Specific) 23 March2 days instructor training with British Federation of Historical Swordplay 29-30 MarchI will try to get in one mid week session - either HEMA or SCA heavyCardio: I will stick with the C25K Programme. Once I finish it I will start the C25K Improver programme. Specifically:I will run 3 times per week.I will run 2KM in under 12 minutesI will run 5KMIn the event that I can't run I will swim instead - working to improve breathing/durationSwordsmanship. I will restart practicing solo sword drills with a focus on perfect form.Sword and Buckler Footwork and arm strength Exercises 3 per week. Minimum 15 mins per session.Sword and Buckler Transition drills 3 per week (Standard and disrupted flow). Minimum 15 mins per session.To increase the effectiveness of the drills I will use interval timings to ensure that I work/rest without causing injury (done that before)Tank. Last proper sparring I did my breath failed. I need to do better. The method/targets are:Pell Work (or actual sparring) for 30 minutes at least 3 times per week.Interval progression. Start with Tabata structure. Every week increase the duration of the active phases.Need to use Sword and Shield for these exercises. This includes Shield Punch.Fight in armour at least once per 2 weeks.Agility. I need to be flexible and strong and have good balance. The methods to do this are:Basic Yoga session 3 times per week. The one I have has 15 minutes of exercises and 15 minutes meditation.Incorporate 10 minutes Dynamic stretching into every exercise routine. Incorporate proper Static stretching as a cool down for every exercise routine. Iron Bodied. I need functional muscle that can take a hammering and provide real strength. I am using the "Convict Conditioning" Progression for this.Carry out initial assessments for each exercise and determine starting level. Workouts at least 3 days per week.Focus Areas: Push ups; Leg Raises; Squats; Pull ups.That's about it...and attainable. Brendan

Well, today I realised that acutally planning for 5 days is probably nonsense - this week has shown the difficulty of that. I will plan for 3 days and have an optional upgrade to 5 days...that should do it. Incorporating Yoga which is interesting.

Getting your first customers is definitely an A! Pity about the HEMA. Have you considered hitch hiking to somewhere else that there is training? - I wouldn't but that is me I am currently struggling to set realistic and attainable targets for the next 6 weeks - which includes this week. I could have a job by Monday which will change everything but in the interim I need to plan as if I don't and allow for the revision I suppose.

Later on yesterday I discovered the challenge had ended (D'Oh)...and I was only getting going. So here is my assessment of progress: My goals for the period January 7 - February 18 have been: (I hadn't them written down but this is definitely what they were!)Category 1: Build an organisation (Wisdom (WIS))Objective: Arrange a training session. Metric: I get a bunch of like minded people to attend a training session for this type of fighting. (+1 Wis) Done! And Follow up!! A = +1 WisMetric: Identify the best practice training for this type of fighting. (+2 Wis) Partial. I've identified the stuff but not into a single plan. C =2*.5=+1WISCategory 2: Prove my mettleObjective: Prove to myself that I have what it takes to survive a fight.Metric: Last a full day in this new armour. Stamina (STA) (+2STA) Battle of the Flags - Done!! With a lunch break A=+2STAMetric: Go up against people who are willing to test me and my ability to sustain this sort of fight. Constitution (CON) (+2CON) Partial. One set of real sparring c= +2*.5=+1CONCategory 3: Transform myself into a fighterObjective: I can rebuild me. I need to transform myself into someone who is fit enough to fight.Metric: Complete Couch25K programme. Stamina (STA) Not really. Thought it was 6 weeks not 9 and haven't hit overall targets but still doing well. Bad target setting. Ran 3.94K @6:21. Target: Run 5K (+2STA) Ran 3.94K @6:21 =B = .75* 2 = +1.5STAStretch Target: Run 2K in 12 minutes (+2STA) Didn't test at 2KM but hit 6:21 over 3.94. = B=+1.5STAMetric: Complete a programme of strength exercises. Main thing is sticking with the gym. Strength (STR) (+1STR) =B Completed it (but not satisfied it was right) = +.75STRMetric: Start doing some exercises for Flexibility and Balance. Dexterity (DEX) (+1DEX) =C 2 yoga classes. =+.25DEXMetric: Develop combat focused personal training (+2STR) =F Just hasn't materialised =0Totals:WIS +2 = 5 STA +2 +3STA = 9CON +1 =3STR+.75 = 2.75DEX+.25DEX = 2.25CHA = 3Onwards and upwards

from where you are overland/boat is probably easier than air to get there it finishes today? I guess I should assess myself Vs goals then...I know I started recording late but I think I earned the points

Today, Monday was an epic recovery from almost fail After yesterday I was in bits - everything ached. Everything....okay maybe just almost everything but it was certainly a lot. I had it on my plan to go and do Yoga - same class I started last week. I did and it was good. And hard. 90 minutes...don't ask me what type of Yoga though. Anyway, good stuff and definitely of use for core body work. Unfortunately the teacher is going to stop taking this class and hand it on to someone else after next week:-( That is a pity. Afterwards I crashed like a thing that crashed...I had intended going to gym for a swim but instead had lunch and zoned out for most of the day. BUT! All was not lost. I went to the gym later and did some swimming. Rather than focus on powering lengths I followed advice from the Yoga about running applying it to the Swim stuff - I tried to remember how to breath but without rushing and got used to being in the water and remembering how to do the strokes correctly rather than more fully. All good progress...though sometimes the breathing hurt - coming so soon after the Yoga. Anyway, total time spent doing training stuff came to about 2 hours today. I'm happy with that. Tomorrow I need to go for a run. Really not looking forward to it but I must maintain momentum. I will also do the weights stuff as well and do need to start at pell work. Maybe a light run on the Pell stuff...I am trying to re-introduce this stuff, lets see what happens.

how are you going with things? And what's the seminar?