Shotokan

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Posts posted by Shotokan


  1. Well, I guess my body thought I needed a break.  About a week or so ago, I had some strange pain in my joints.  I was going to blame the Karate from Tuesday that week or the time I spent on the elliptical but on Monday of last something felt a little off and the chills came around 3 am Tuesday morning. By Tuesday afternoon, I was walking really slow and my lower body felt like it was hit all over with a hammer.  I left work early, which I never do and went home to lay down.  From that point, my stomach cramped up like the best ab workout ever and it kept me on my back for almost 24 hours.  My nemesis, the stomach flu, came calling and gave me the old one two punch.  This happens sometimes once or twice a year and when it does, it takes me out.  Luckily, today, I am about 80 percent and even though I still am feeling a slight fever, I was able to finally workout.  I didn't push it too hard but it did give me a good sweat.  The only benefit, although I am sure it really wasn't a good thing is, I lost 7 pounds.  I am pretty sure it was mostly water but not eating for almost three days had an impact.

     

    Week two, day five. 

     

    I did get in one kata last night but today was somewhat normal. 

     

    5 minutes on the elliptical

    DB complex

    Three katas

     

    My current DB complex is one of the better ones I have done over the years.  It consists of the following:

     

    • Romanian dead lift
    • Bent over db row
    • DB clean
    • DB press
    • DB curl
    • DB step up
    • DB Zottman curl
    • DB side raises
    • DB toe rasies 

    I normally do 6, 5, 4, 3, 2, 1 for reps but I started at 5 today since I am not back to normal yet although I don't think many would call me normal anyway.

     

    Kata - 26 / 130

    Mobility - 2 / 12

    Strength - 12/ 8

    Blog post - 0 / 1

    • Like 1

  2. Week one, day five:

     

    Day five didn’t go as planned.  I ended up leaving work at 10 pm and I wasn’t in the mood to workout after eating dinner.  I did get some good exercise in during the with almost 18000 steps but one kata was all I had in me.

     

    Week one, day six.  

     

    Today went much better.  I spent 10 minutes on the elliptical, which was a good warm up, then my dumbbell complex workout followed along with DDP for mobility and four katas.  I ended up getting over an hour of training and it felt pretty good.

     

    Kata - 22 / 130

    Mobility - 2 / 12

    Strength - 1 / 8

    Blog post - 0 / 1

     

    • Like 2

  3. Week one, day three:

     

    Very easy workout day.  Five stationary katas and some kick training.  Kind of a forced rest with some movement.

     

    Week one, day four:

     

    Only one kata but a pretty active day overall.  I spent most of my evening assembling an elliptical that I bought for my wife for our upcoming anniversary.   I spent about 10 minutes on it and it was tough.  I think this might become part of my training routine.  It really roasted my legs in a short time.

     

    Kata - 17 / 130

    Mobility - 1 / 12

    Strength - 0 / 8

    Blog post - 0 / 1

    • Like 1

  4. On 8/7/2019 at 9:42 AM, Kishi said:

    He says one of the things he notices as being missing is the intent of the movement.

    This is huge.  I have judged many kata competitors at tournaments and the best ones might not have the best form but it looks as if they are killing someone with each move.  You don't only see the intention, you can feel it.  The thing that makes the difference between a good competitor and an elite competitor is the same power with crisp form and the ability to stop every movement looking like a statue at the end of each technique.  I guess my years of retirement from competition took a toll but now a have a new goal to get back to where I was six or so years ago.

    • Like 1

  5. Week one, day two:

     

    Today's workout was a tough karate class with time for seven katas spread throughout. 

     

    I think I learned something tonight that I knew all along but for some reason, it became more clear. We I competed a few week ago, I did my kata focusing on form and from what I was told by some very polite people, I didn't look as strong when they saw me in the past.  When I did my kata tonight, it was like old times, doing each movement will full power like I used to do.  I thought of each move as death for whoever ended up on the other end of it and that is what is missing from my competition kata.  I was always told to turn the power down to improve my form but I seems turning the power down didn't give me the results I expected. To make a long story short, it's time to take the old power suit out of the closet and let is breath again.  For my next tournament, I am going to put the power to pavement again and see what it brings.  I am not going to throw form away but it is now going to have to stand in line behind pure power.

     

    Kata - 11 / 130

    Mobility - 1 / 12

    Strength - 0 / 8

    Blog post - 0 / 1

    • Like 2

  6. 15 hours ago, sarakingdom said:

    If you have been overtraining and considering sitting this one out, maybe adding a rest goal would be useful? Sometimes the best results come from making sure you get enough rest between training.

    Great advice!  I have a tendency to go all out and often forget to pay attention to what my body is telling me.  I used to take a day off whenever I didn't feel like training and I stopped doing that even though it seemed to work.  I think I'll try that again and if I get burned out again, I'll add some forced rest days.

    • Like 1

  7. Week one, day one:

     

    It felt good to start a new challenge.  I was considering sitting this one out but that would just be wrong.  Iron Man wouldn't sit it out so neither am I. 

     

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    Although, if I do have to sit for a while, eating the box of donuts while sitting in a giant donut does seem like a good plan.

     

    Mobility is and was done today.  DDP with Hayden was pretty intense for only 20 minutes or so.   DDP has some guest trainers on his program and this was a serious lower body workout with lots of good moves that should directly apply to my Karate training.  

     

    After the mobility workout, my katas felt pretty good.  My legs felt solid with lower stances and some good hand techniques.  I am focusing on some of the fundamental katas because of the stance work but I will add my competition katas as the challenge progresses. 

     

    My workout only lasted about 35 minutes but I was able to get in a lot work in a short time.  

     

    Kata - 4 / 130

    Mobility - 1 / 12

    Strength - 0 / 8

    Blog post - 0 / 1

     

    • Like 3

  8. The last challenge went well but not as good as the two before it.  I have a feeling I was over trained and ended up taking a few steps back during that challenge.  Water under the bridge I guess but it was a good learning experience.  I need to listen a little closer to my body and not let my mind keep pushing when my body tells me to back off.  I didn't do as well as I expected at the Karate tournament and I could spit out a bunch of excuses but instead, it's making me get back into competition.  Having something to focus on was a great training aid and I think I can use it to my advantage as long as use my head going forward and take a day off if I feel I need it. 

     

    I haven't decided if I am going to compete in October or wait until next year but if I do compete this year I have about 9 weeks to get ready.  I found that I can handle between 8 to 10 weeks of all out training before things fall apart so I am going to spend the next two challenges testing my theory. 

     

    1 -  Kata training - 25 for week one, 30 for week two, 35 for week three and 40 for week four.  I might get more depending on my Karate class but those numbers are the goal. 

     

    2 - Mobility training -  3 times a week.  Any and every option open for this one but it has to last for at least 20 minutes each session.

     

    3 - Strength training - 2 times a week.  Any type of body weight or weight workouts.

     

    Extra credit: Finally publish at least one blog post.

     

    As always, this might be modified to better fit my goals.

    • Like 3

  9. On 7/15/2019 at 11:27 AM, Kishi said:

    Hey! If I understand rightly, your competition must have happened by now. I hope it went well!

    It went well to the point of, I stepped on the tatami against the best in the country at 53 years old. 

     

    Even though I didn't get any medals, it was good to be back on the floor.  Some things that I learned were, not competing in a long time did impact me more than I thought it would.  I didn't feel any nerves or stress about competing but I was told that I didn't look as strong as usual.  Just a few days before, I did a kata with kata coach and she said it was the best she ever saw me do.  I was a little apprehensive about the slickness or stickiness of the tatami and I might have held back without really knowing it.  I also didn't have the same stances with me as I did in training.  My stances were very short and I didn't have any feedback from my body telling me they were short.

     

    I was going to retire from competition again but for the time being, I am going to compete at my local club tournaments for the foreseeable future. I have some things to prove to myself and I am just not ready to close this chapter in my book yet.  I know in my mind, I could have placed in the top three if I would have used all the tools I brought with me and there is still more things I can improve on.  I'm not sure if I will have a chance to compete at the national level again because this was the first time this tournament we held in my state but if I do well enough at the local level, I might change my mind. 

     

    This challenge for me was a good one and I am pretty happy that I was able to train all out for 10 weeks but now starts training for the last local tournament of the year which is about 11 weeks out.

    • Like 2

  10. I am behind on my updates for some reason, I guess they call it work overload or at least that's what I am calling it.

     

    Day one:  Five katas and my simple mobility drill.  

    Day two:  Karate class with nine katas.  The class almost all stance work and kicks but there was still enough time for kata.

    Day three: One kata and rest for my legs.

    Day four: Four katas and some Pavel Super Joints along with some dynamic warm ups.

    • Like 2

  11. This challenge is all about taking what I gained over the last two challenges and putting it all together.  I had 10 weeks of solid training and two weeks of wind down and now it's time to clean up and polish my katas for my competition in 12 days.  This is going to be a simple challenge with some small but important goals. 

     

    1. Put the final coat of polish on my kata.  25 per week

    With less then two weeks to go, I am not going to make any big changes to my kata.  Power and speed are at their peak and now some small adjustments are needed to clean it up.  

     

    2. Mobility training.  Keep the body moving and pain free with four mobility workouts per week

    I think I will get more than four each week but at least four is the goal.

     

    3. Meditate with the focus on relaxation.  Keep the muscles and mind relaxed three times a week

    I still meditate each day but some extra focus is needed on keeping my muscles and my mind in a relaxed state.  I have some old meditation tracks that I found that I used to do before Karate classes and it helped keep my head in the right place.  Three a week should be easily doable.

     

    Extra credit: One good blog post.

    Since this hasn't been going well, the number target is lower but it has to be one good blog post.  I have something in mind already and now it just needs to be typed.

    • Like 1

  12. On 6/18/2019 at 12:46 PM, Kishi said:

    Daily training is cool, but I have to admit, it does get in the way when it comes to doing other things like writing. Martial Arts in particular scratch both the training and artistic itches, so it's hard to find a way to doing other artistic things when you dedicate so much time to the one.

     

    Or at least, that's my finding.

    That is very true.  Training has been taking the front seat for over 10 weeks but during the last few weeks of this challenge, I toned it down a bit.  My body was starting to argue with me and it was time to turn the focus to kata and mobility.  The creative part has been tucked away very deep but it's starting to poke it's head out.

    • Like 1

  13. Lots of workouts in between my last post and today.  I'm a little behind on the Iaido katas and blog posts but everything else is moving along. 

     

    Week four day one:

     

    Today was DDP core along with five katas and some band work for the hips.

     

    Shotokan Kata - 114 / 140

    Iaido Kata - 35 / 80

    Core work - 10 / 12

    Supplemental training - 13 / 8

    Blog posts - 0 / 4

    • Like 1

  14. Week two day six:

     

    Lots of working out.  25 Iaido katas as a warm up, five Shotokan katas and two DDP workouts.  I had some catching up to do and it went well.

     

    Week two day seven:

     

    A good amount of Karate training today working on some basics and five Shotokan katas.  

     

    Shotokan Kata - 69 / 140

    Iaido Kata - 35 / 80

    Core work - 5 / 12

    Supplemental training - 10 / 8

    Blog posts - 0 / 4

    • Like 2

  15. Week two day five:

     

    Today was five kata day.  I'm a little stiff for some reason but the katas felt decent overall.  Lots of moving at work today might have made me tighter than normal so I'll see how I feel tomorrow.

     

    Shotokan Kata - 59 / 140

    Iaido Kata - 10 / 80

    Core work - 4 / 12

    Supplemental training - 8 / 8

    Blog posts - 0 / 4

    • Like 1

  16. Week two day four:

     

    Today was two DDP workouts, a short 10 minute warm up along with a 20 minute core workout which help loosen my lower back.  Only two katas today and one felt really good so I kept stopped after that one.

     

    Shotokan Kata - 54 / 140

    Iaido Kata - 10 / 80

    Core work - 4 / 12

    Supplemental training - 8 / 8

    Blog posts - 0 / 4


  17. 13 hours ago, Kishi said:

    Eek, watch that lower back. Maybe some yoga to cool it down?

    I don't think it's anything bad just a little tight for some reason.  The katas the night before were all out and then the dumb complex with the deadlifts might have made it even tighter.  I was a little tight tonight but it got better after some DDP Yoga.

    • Like 1

  18. Week two day three:

     

    Today's workout went well although the katas weren't as good as yesterday they were still decent.  My lower back is a little weird but I really did push it with the katas yesterday and I have noticed this in the past.  Today was the db complex workout and four katas.  

     

    Shotokan Kata - 52 / 140

    Iaido Kata - 10 / 80

    Core work - 3 / 12

    Supplemental training - 7 / 8

    Blog posts - 0 / 4

    • Like 1

  19. I haven't had much time to update my workouts here but I have been training. 

     

    Over the last few days, 28 katas, 10 Iaido katas, two core workouts and four supplemental workouts.  The katas are really starting to feel good and my endurance, power and speed is really coming along well.  I don't remember every moving as fast as I am now and my body is going from loose to tense to loose again better than ever.

     

    Shotokan Kata - 47 / 140

    Iaido Kata - 10 / 80

    Core work - 3 / 12

    Supplemental training - 6 / 8

    Blog posts - 0 / 4

     

     

    • Like 1

  20. On 5/30/2019 at 9:24 AM, Kishi said:

    So what defines a "quality" kata from not? Is there snap and explosiveness in it or is there something else?

    Quality kata, to me, has more focus on all parts of the kata. 

     

    Speed, rhythm, kime or power, focus and technique.  For example, I often do katas slow with little power to train only the technique to develop muscle memory or fast with little power to work my speed or power with less focus on technique. 

     

    Quality kata to me has all parts put together as if I was examining or competing.  I spent the last few months working on all the parts and now I have to put them all together.  I have to do fewer total katas in a training session when doing it this way because I am emptying my tank much fast and my technique start and speed starts to drop off if I try to do 20 katas.  I might only be doing one warm up kata and four or five all out katas in 10 minutes but I burn the same calories and raise my heart rate higher than when I do them the other way.   Since I still want to work the areas that support my kata, this training gives me time to do some weights and DDP that will supplement my kata work.

     

    It's much like off-season and pre-competition training for other sports.  Many athletes spend time in the off season building up whatever areas they are lacking in and then they spend the last six weeks before an event putting everything together.  

     

    I hope that makes my madness sound a little less crazy. 

    • Like 1

  21. Week one day two:

     

    Tuesday was a really good Karate class.  Lots of kicks, punches and even some elbows was a great workout along with 10 katas.

     

    Week one day three:

     

    Today was a the dumbbell complex along with the core workout and four katas.  

     

    Shotokan Kata - 19 / 140

    Iaido Kata - 0 / 80

    Core work - 1 / 12

    Supplemental training - 2 / 8

    Blog posts - 0 / 4

    • Like 1

  22. Week one day one:

     

    I did get some good training in over week zero but I take it a little easier than the weeks before it.

     

    Today was five quality katas and they did feel good.  I am starting to put everything I gained into each kata and today was really positive.  Before the katas, I did a simple db complex routine that had six simple movements along with some light farmers walks after each complex.  I need to add another one or two movements to the complex but it felt pretty good.  I also did a new hip routine that I found and look promising and I might use it as a finisher each day.

     

    Shotokan Kata - 5 / 140

    Iaido Kata - 0 / 80

    Core work - 0 / 12

    Supplemental training - 1 / 8

    Blog posts - 0 / 4

    • Like 1

  23. The last challenge went very well.  I put in a lot of time and made more progress than I expected but at the same time, I learned that I have a few more things to improve on.  I was able to get in a lot of kata but I need to narrow the focus to better quality not just quantity.  The core work went well too but again, it needs a little adjustment and maybe some other work to get me to where I need to be.  I still need to start blogging again and I need to find my creative soul that seems to be missing. 

     

    Kata - 35 quality Shotokan katas per week and 20 Iaido katas per week

    With only six weeks left until the tournament, my kata focus needs to narrow to quality not quantity and still be at the top of the list. 

     

    Core work - 3 times per week

    The core workout has been working well but it needs a little extra to keep me improving.  I am cutting down the days from five to three but I am going to increase the sets.

     

    Supplemental training  - 2 days a week

    DDP, weights, band work or flexibility training are in this part and I think it will enhance  my other training.

     

    Blog posts - One a week

    I have been very far behind on my blog posts and setting the bar low on this might help raise it higher.

     

    Shotokan Kata - 0 / 140

    Iaido Kata - 0 / 80

    Core work - 0 / 12

    Supplemental training - 0 / 8

    Blog posts - 0 / 4