Shotokan says I’m back

[Shotokan]

I always enjoyed watching movies with Arnold Schwarzenegger. He had a big influence on me when I was younger and his movies were always something I enjoyed no matter how many people said he couldn’t act. His one liners are legendary and my being back this time is a homage to Arnold. Actually, there’s a little more to it. My last couple challenges weren’t the best and this challenge for me is all about being back. 
 

Karate, Karate, Karate...

I am still training for the next tournament and I need to get back to basics again. This time around is four days a week or Karate fundamental training. The basics are the key to a solid foundation and those are what I’m returning to this time around. 
 

Loosen the hips and tighten the core...

With the exception of a tight Achilles, my body is moving fairly well overall. Fairly well isn’t great so five days a week will have at least 10 minutes of mobility and glute & core training.

 

Breathe better...

‘I learned something about my breathing in relation to my power output in my techniques. I thought I already had good breath control but I found if I keep my tongue on the top of my mouth when breathing in, my power goes way up. The goal is to do this with all my training but I need it to be automatic. I can’t really gauge but I want to do this for at least 75% of my training.

 

Extra credit - Write at least one blog post

I haven’t published one blog post in months but this time it’s different because I’m back.  

[Shotokan]

Day one:

 

The first day of a new challenge is always exciting.  There is an electric feeling that makes the first day different than most.  It's a new start and a new opportunity to get better and a good first day sets the path for what's to follow.

 

Today's workout started with the Original Strength five movement warm up.  I did this in the past, without much success but this time around, it seems to be working and it gives my entire body a decent warm up.  After that came some crunches and glute bridges to activate the hips and abs followed by come cable pulley rows and band holds to warm up the obliques.

 

My Karate training was basics with punches, blocks and combination movements along with some kicks.  It takes about 30 minutes to do 15 or more techniques of 4 or 5 reps each.  I followed that with a single kata which is always better after some good fundamental work.  Throughout the entire Karate session, I was working on my breathing technique and it is certainly helping me make more power and is also improving my balance.  I would have thought that after 15 years of training I would have this figured out already but that's one thing I will always be grateful for with Martial Arts is I can always learn something new and improve.

 

I finished up with some wrist roller work and hammer curls.  My wrists have been bothering me and I am guessing my forearms are a little weak so a couple sets of wrist rolls with 10 pounds on the rope along with hammer curls should get them bigger and strong in short order.

[jenkofb]

Cool! I have never tried Karate, but you make it sound super interesting! I like that it's a sport you can keep learning and tweaking. Good luck with your goals. 

[Kishi]

Site's not letting me "like" the initial post, but always good to see you back and at it.

 

NGL, mobility is so. Good. And freaking vital in martial arts. I hope you wind up moving a little better!

[Shotokan]

Day two:

 

Today was Karate class and it went so much better than last time.  The new breathing pattern I have been working on paid off in class.  Even though I really spiked my heart rate, I didn't get winded.  My techniques felt strong and smooth for the entire class.  It was a good workout both physically and mentally. 

 

Day three:

 

Today is a rest day.  Yesterday's class along with not much sleep tired me out today and my body is telling me, rest and get to bed early.

[Shotokan]

Day four:

 

Good workout tonight.  Original Strength 5 started my workout.  After that came kneeling band hip thrusts, some band rows, standing twist with the band, some crunches followed with glute bridges and side leg raises.  After that came the Karate workout which I will outline in a future post along with two katas and the wrist roller to finish it up.  The breathing is starting to become more natural and one added benefit is I am moving fast on the inhales.  

[Shotokan]

Day five:

 

I was going to be lazy and not workout today but I didn't want to break the pattern.  I was feeling a little stiff and slow but I ended doing the OS warm up, then an abbreviated Karate workout with some basic and two katas.  After that came the some crunches, glute bridges, db curl and press, 23 kettlebell swings with the 35lb and the wrist roller.  It was only about 30 minutes but it was better than no workout at all.  

[Defining]

On 12/13/2019 at 11:36 PM, Shotokan said:

I was going to be lazy and not workout today but I didn't want to break the pattern.

[Shotokan]

Day six:  No workout yesterday.  It was a good day to catch up on some rest.  The workouts have been going pretty well and a day off is my little reward.

 

Day seven:  Back in the groove today after some good rest.  Today started with the OS resets, followed with crunches, glute bridges, one arm standing cable pulls, cable holds, a few pushups and some bent over db rows.  Next came the Karate workout.  It's a pretty simple workout and my main reason for doing it is to take small steps each day that will add up to big improvements.  It's about 80% of the fundamental techniques we do for out belt exams.

 

All movements except the kicks are done forward and backward.

Front punch

Rising block

Downward block

Inward block

Outward block

Downward block with reverse punch

Rising block with reverse punch

Inward block with reverse punch

Outward block with reverse punch

Back stance with knife had block

Back stance with knife hand block, front snap kick and reverse spear hand

Triple punch

Front snap kick

Side thrust kick

 

The workout ends with at least two katas.

 

The new breathing pattern is starting to become more automatic and at least in my mind, it feels like my techniques are getting more powerful with less heaving breathing.