Shotokan's Here Comes the Boom!

[Shotokan]

I have lost track of how many challenges I have done now.  I am pretty sure this is number seven or maybe eight but either way, I am back again to cause trouble as much as possible.

 

Many of you might be wondering why I titled this challenge, Here comes the Boom.  The main reason that is that I just watched that movie again and it is stuck in my head.  I also like the title because that is what I plan on doing with my Karate training.  It's time to bring the boom and literally, kick my kicks up a notch.

 

The last challenge really brought my kicks up to the next level but it's not time to rest, it's time to bring it and that's what the plans are for this challenge.  BOOM!!

 

Here is the song with a video of parts of the movie that I found on Youtube.

 

 

Here is my challenge:

 

As always, this is a work in progress.

 

1:  Keep up the kicks or keep the kicks up.....

 

My side thrust kicks are better than ever before and now that I know I can improve them, it's time to get real.

 

My plan is to do anything and everything to keep improving my kicks.  I spent a lot of time working Tabata magic on my glutes and hips over the previous six weeks and that is the plan for this challenge.  I plan on using the same movements, side leg raises, donkey kicks, glute bridges and a few others to keep things going but I also want to add stationary side thrust kicks at least five times a week to the mix.  I was only doing the kicks once in a while but this time, I need to do them more often.  I don't do much more than five or six kicks with each leg but that needs to be done more often.  This includes getting more stretching in, especially HFS.

 

2: Learn to do the Turkish get up.....

 

I bought a really good book by Pavel about how to do the Turkish getup and kettlebell swings and I need to use it.  Even though I read it from cover to cover, I am fighting with the getup.  I plan on starting small and doing partial getups but by the end of six weeks, I would like to have a full getup on both sides.  

 

3: Pull up or chin up, time to get back to the basics....

 

I used to be pretty good at pull ups and chin ups when I was young.  About 30 years ago, I could bang out over 20 at a around the same bodyweight I am at now and I would like to revisit those numbers again.  I am not sure if my shoulders will let me see those numbers again but I would like this challenge to be a test pilot to see if I can find some of that former glory.

 

4: Write not wrong.....

 

I have been doing a lot more writing than before but I am still not publishing enough.  With that said, I really need to publish more blog posts across all my blogs.  I also plan on finishing up the text for my first kata book.  I know that I planned on finishing the kata book a long time ago but this time is different, right?  Yep, it is.

 

More to come....

[Kishi]

Turkish Get Ups are a pretty hardcore exercise. I never did manage to get the hang of them my own self. But I bet they're worth picking up as a skill. Probably, they have some carryover for ground-fighting. I do not know. Hopefully, you will be able to tell me.

 

Do you have a plan worked out for getting those pull up numbers up?

[joedog]

I've been looking at some kettlebell books by Pavel. I'm just not sure which one to get. Which one do you have? 

[Teirin]

Looks like another great challenge from you.  Looking forward to watching you kick.  Lots.

[RisenPhoenix]

Looks like an awesome challenge, Shotokan.

 

 

But seriously, did no one else's jaw drop when they read this? :

3: Pull up or chin up, time to get back to the basics....

 

I used to be pretty good at pull ups and chin ups when I was young.  About 30 years ago, I could bang out over 20 at a around the same bodyweight I am at now and I would like to revisit those numbers again.  I am not sure if my shoulders will let me see those numbers again but I would like this challenge to be a test pilot to see if I can find some of that former glory.

 

Holy hell that's a lot....

[Shotokan]

Turkish Get Ups are a pretty hardcore exercise. I never did manage to get the hang of them my own self. But I bet they're worth picking up as a skill. Probably, they have some carryover for ground-fighting. I do not know. Hopefully, you will be able to tell me.

 

Do you have a plan worked out for getting those pull up numbers up?

I have always wanted to do get ups because they are supposed be a good total body exercise. I have the hardest time keeping my arm over my head when I am getting up.  I will certainly share what I learn about them.  

 

As far as the pull ups go, the only plan I have right now is that I am just going to do them.  I will also work in some lat pull downs too.

[Shotokan]

I've been looking at some kettlebell books by Pavel. I'm just not sure which one to get. Which one do you have? 

The book that have and really like is Simple and Sinister.  His books are always detailed but this one has more detail than most.  

 

http://www.strongfirst.com/kettlebell-simple-and-sinister/

[Shotokan]

Looks like another great challenge from you.  Looking forward to watching you kick.  Lots.

Thanks.  I might have to take some before and after pictures this time.  

[Shotokan]

Looks like an awesome challenge, Shotokan.

 

 

But seriously, did no one else's jaw drop when they read this? :

 

Holy hell that's a lot....

Thanks!

 

It had to do the pull ups along with push ups, situps, and a shuttle run for my senior year in high school to pass PE.  I did 74 push ups in 2 minutes, 102 situps in 2 minutes, I cannot remember the shuttle run distance but the time was 35 seconds and 21 pull ups on the goal post on the football field.  I remember that day like it was yesterday because it was in the low 60's degrees and we were in sweats and tee-shirts.  

 

I was able to do three pull ups last week just goofing around but I know that getting 18 more is going to be an uphill battle.  I'll be sure to have my wife video me doing these at the end of this challenge.

 

The only thing that would stop me is my shoulder but I am hopeful that this will help my shoulder more than hurt it.

[Kishi]

I have always wanted to do get ups because they are supposed be a good total body exercise. I have the hardest time keeping my arm over my head when I am getting up.  I will certainly share what I learn about them.  

 

As far as the pull ups go, the only plan I have right now is that I am just going to do them.  I will also work in some lat pull downs too.

 

Yeah, that was where I fell apart, too. Like, I could get through the hefting it over my head part and the initial part of the get up, but as I sat up I found that I couldn't keep my arm in place.

 

Anyway, the reason I asked is that I found this, and thought you might find it useful, given that it talks in a six week time frame. Hope it helps!

[Shotokan]

One thing that Pavel said is to start by using a shoe instead of a kettlebell. This will help you keep your mind on your form instead of the weight. I tried this before and it did help.

Thanks for the pull up link. That's along the same line of thinking that I had. Do them as often as possible is my plan but sometimes I get so lazy. This will be a good challenge though.

Sent from my SM-N900T using Tapatalk

[Cheechoe]

Oooooo, Turkish Get-ups! Niiice!

 

 

Frustrating because it looks so simple when you watch it, but it's such a complex movement.

 

 

That's funny that Pavel recommends using a shoe first. I find a bit of weight helps you check your form. With a shoe your arm can be doing godknowswhat while you are focusing on your legs. Then when you add the weight you still can't figure out while you are being thrown off. I'd start with a light dumbbell.

 

 

Just my opinion anyway ..   >.>

 

 

 

Yay for MOAR kicks and MOAR hip mobility! I think this was a definite strength on your last challenge! GET IT!!

 

 

And pull-ups? Shizer! What is the goal exactly? do X/day? build up form? post vids?

 

 

 

Looking forward to you OWNING this challenge!

 

[Shotokan]

Oooooo, Turkish Get-ups! Niiice!

 

 

Frustrating because it looks so simple when you watch it, but it's such a complex movement.

 

 

That's funny that Pavel recommends using a shoe first. I find a bit of weight helps you check your form. With a shoe your arm can be doing godknowswhat while you are focusing on your legs. Then when you add the weight you still can't figure out while you are being thrown off. I'd start with a light dumbbell.

 

 

Just my opinion anyway ..   >.>

 

 

 

Yay for MOAR kicks and MOAR hip mobility! I think this was a definite strength on your last challenge! GET IT!!

 

 

And pull-ups? Shizer! What is the goal exactly? do X/day? build up form? post vids?

 

 

 

Looking forward to you OWNING this challenge!

 

I think Pavel actually recommends a stinky shoe so that you wouldn't want it to fall on your face if you drop it.  I tried it with a really light dumbbell before but I am having my biggest problem with shoulder mobility.  I'll give the light dumbbell a try again though since I only have six weeks to perfect it.  My wife and son bought me a 44lb kettlebell for Christmas last year and I really want to use it.

 

The pull up goal is to get back to 21 or better yet, 22.  I haven't tested my current number but I am guessing it could be as low as 3 since I did 3 three the other day just messing around.  I plan on putting up a video once I get to the that number as long as my ugly mug doesn't break the camera.    This is all contingent on my shoulder letting me do them.  I think it will be good for my shoulder but I just don't want to make it worse.

 

Thanks for the motivation!! 

[Taijibum]

Those are some great goals! I used to be pretty good at karate, but that was 30 years ago. I will be watching your training very closely since I want to bring my own skills back. It really seems that you know a lot.

[Shotokan]

Those are some great goals! I used to be pretty good at karate, but that was 30 years ago. I will be watching your training very closely since I want to bring my own skills back. It really seems that you know a lot.

Thanks for the kind words.    I am still a beginner when it comes to Karate even though I am a going to have my 10 year anniversary in a couple weeks. It's just been a lot of trial and error and a whole bunch of luck too.  

[ladylydia]

subbed to watch the progress.

[The Shogun]

Looks like another great challenge indeed! I was relieved to find you weren't talking about THIS when you titled the challenge Here Comes the Boom

[Shotokan]

Looks like another great challenge indeed! I was relieved to find you weren't talking about THIS when you titled the challenge Here Comes the Boom

Thanks!  And don't worry, no Nelly for me.  

[Shotokan]

I am glad that this challenge started today because I was so lazy between the end of the last challenge and this one.  It's not that I didn't do anything physical and I did a lot of hard work in my classes but not too much in the way of working out.

 

Today is another story and the beginning of this challenge!  I felt that I needed to live up to my theme this time so I pulled out all the stops and had a really good workout.

 

Workout #1

 

Lying side leg raises - Tabata 20/10 - 8 rounds total - 4 rounds each leg for a total of 42 reps per leg

Static glute bridge - Tabata 20/10 - 8 rounds of static holds

Donkey kicks - Tabata 20/10 - 8 rounds total - 4 rounds each leg for a total of 40 reps per leg

Push ups - 5 x 5 - I did these with the Typhoon so I kept the reps low

Plank - 90 seconds

Chin ups (palms facing me) - 4 reps / 2 reps / 2 reps - I did each rep from the floor instead of holding myself up for all the reps - the shoulder was barking a little but not bad enough to keep me from doing these

 

I also did the standing HFS routine today.  I haven't done the standing routine for some time and I felt pretty flexible afterward.

 

Next came 5, slow motion, side thrust kicks with each leg.  I do these holding on to the wall for balance so that I can focus on my kicks instead of fighting falling over.

 

I will finish off the night with some SMR on my good friend the foam roller.

[Carsomyr]

Subbing, because I'd really like to see how the kick improvement exercises work out. Its the kind of thing I'll need to focus on at some point.

 

Looks like a great start for you

[Kishi]

Nice! Glad to see the flexible feelings are still there.

[Shotokan]

Subbing, because I'd really like to see how the kick improvement exercises work out. Its the kind of thing I'll need to focus on at some point.

 

Looks like a great start for you

Chances are almost anything would have helped my kicks because they were so bad but the focused glute and hip exercises have really made them much better.  My side kicks were maybe six inches off the floor when I started learning Karate almost 10 years ago but I made my biggest improvement in the last six months or so.  On a good day, I can side thrust kick near my rib height but most days, I am around belt level.  One of my main goals in life is to do a slow motion side thrust kick to my shoulder height and hold it for a picture.  

[Shotokan]

Today was my first real effort to work on the get up.  Oddly enough, they didn't feel as weird doing them since the last time I tried.  I really slowed it down and took as long as I needed to do each part.  I only used a 5 pound kettlebell because I want my form to be perfect and I was happy that I could keep it overhead without pain in my shoulders.

 

Workout 2:

 

Since I had Karate class, I didn't train too hard overall.

 

Get up - 10 pound kettlebell for 4 reps in each side

Chin up (palms facing me) - 2 reps / 2 reps / 4 reps - the shoulder wasn't complaining as much as yesterday

 

I also did 15 pushup and 15 crunches in class but that's just icing on the cake.

 

HFS standing routine

 

 

Edit: had to change the weight on the kettlebell from 5lbs to 10lbs.  I don't have a 5 pound kb.

[RisenPhoenix]

*comes to thread*

 

Dammit, you always remind me that I need to stretch more.  And then I don't.  And then my body hates me.  Dammit.

[Taijibum]

I am working on my flexibility as well. Do you do dynamic or static stretching?