Shotokan does the unconventional

[Shotokan]

Since my schedule doesn't conform to my workouts, it's time to do some unconventional training. Knowing that I cannot train like I want to each day, I have to find a way to continue to improve with little or no energy after a long day at work. This goal for this challenge is to do something, even it's only for a few minutes each day. I know that I can at least do something since I have been doing katas every day for the last three years now and I figured I can do some type of training, even if it's only a few sets or a small group of movements.

 

1. Do some form of mobility / flexibility training three times a week.

I am seeing a lot of improvement since I started doing Pavels' programs and I want to keep them going. If I get in at least three 15 minute sessions a week, I will be happy. Any more is extra credit. 

 

2. Time to get big and strong

I am feeling kinda small, especially my arms and I need to fill out my old shirts like I did in the past. The plan is do some form or kettle swings five days a week and throw in some pulling, pushing, squatting and loaded carries along with the hinge movement on days that I have the energy.  

 

3. Karate, Karate and more Karate

Kicks still need to improve and stances could be better too and those will be focused on throughout the day along with some focused training on at least two days each week. I used to do kicks in the bathroom at work along with some stance work and I think that has to happen again since I am work for so many hours. Since 50 was a big number for me, over the last year, I want to get in 50 of these mini workouts over the next four week.

 

Life goal

Get off my ass and work on alternate forms of income. I'll be honest, I like my job and what I do but I cannot keep working longer hours each week. My work / life balance sucks and all the hours at work is making me tired and crabby at home. This is a wake up call for me and I need to at least try something to move me toward this goal. It's time to stop wasting my off hours sitting on my ass and start doing freelance work building websites and writing content again which I really enjoy. 

 

[Shotokan]

Saturday was a Karate teaching day and I ended up getting a good workout while doing it. The main instructor was on vacation so I had to teach all the classes.  Since I need to improve my kicks, the students did a lot of kicks. 

 

Sunday was pretty much sit around and do nothing except I had to go to work.

 

Monday went well. I started with a really good band warm up, then did 4 sets of five reps of kettlebell swings, dumbbell presses and dumbbell curls. Next came Beyond Stretching and then a few katas to finish off the night. The five minute workout turned into almost an hour.

 

Tuesday was Karate class with lots of kicks and a bunch of kata work. I am having and issue with my right leg and I think it's related to my back in some way. When I get into a low front stance, my right leg in back starts to shake. I am going to see my Chiropractor tomorrow so maybe he can figure it out. I forgot to add the band warm up and kettlebell swings before class.

[Kishi]

Work on top of work sucks. But it's something that we have to do sometimes if we mean to make better lives for ourselves and those we care about.

 

Anyway, at least in karate, I've found that as I've improved, I need less and less practice. I mean, I need lots of practice, obviously, but it's like the higher quality reps I've learned do more work. I'd hesitate to assign a ratio of benefit, but it does seem to be that way. I imagine that for you it must be even better.

 

Sweet! Let's do work!

[Shotokan]

No training today, except for some kata. Too tired and too sore from the Chiropractor today. I seem to keep causing the same problem, my right hip gets out of wack and it bothers the left side of my lower back. He thinks it is what is causing the quiver in my right leg when I am in a front stance. It only seems to happen when I am stationary and he said it might fatigue related. I guess I really need to focus on the static stances more. 

[Kishi]

Hopefully that works! I've heard static and isometric work is good for that kind of problem, so hopefully you'll see some benefit from it.

[Shotokan]

First week didn't go as planned but today made up for it.  

 

I started doing a modified version the Coyote from an article that Dan John wrote a few years ago. 

 

It's pretty simple, 15 kettlebell swings, 5 goblet squats and 3 pushups. I used a 20 lbs kettlebell for 20 swings and 5 goblet squats along with 5 pushups and 5 alternate db curls. I was only supposed to do 15 swings but they were light so 20 reps shoudn't hurt. I only did 2 circuits because I know that I will be sore tomorrow.  I also did a Shotokan and Iaido kata between the two circuits. Some band work for the shoulders, 6 reps with the ab wheel and side thrust kicks and front snap kicks. It only lasted a little over 30 minutes but it felt pretty good after another 12 hour work day.

[Kishi]

Dan John is a treasure, and we should be grateful for him. He's like Tim Ferriss, except his stuff actually works. #ShotsFired

[Shotokan]

Today's workout went well and I was really pushing it.

 

Two circuits of the following:

Kettlebell swings - 25 x 15

Landmine squats - 10 x 5

Push ups - 5

T-bar rows - 40 x 5

One arm dumbbell press - 20 x 5

Front pulldown - 70 x 5

Dumbbell curls - 25 x 5

 

After that - Ab wheel 2 x 5, shoulder dislocates 2 x 5 and band face pulls 2 x 5.

 

The five minute mobility drill. 

 

After that came a couple katas and 4 minutes of Tabata front stance training.

 

When I workout it feels great but my motivation is down the drain. I'm not sure what is causing it but I need to figure it out.

[Kishi]

Do you have something more concrete to aim at beyond the daily practice? I've found that can be helpful.

[Shotokan]

6 hours ago, Kishi said:

Do you have something more concrete to aim at beyond the daily practice? I've found that can be helpful.

I am trying to go unconventional this time so my aim is really no aim. Kinda Zen I guess.

[Shotokan]

Today's workout was simple and I think effective overall.

 

It started with the band warm up routine that I have been doing off and on for a while now. It's four simple movements were you put a band around your ankles in a tall horsestance moving sideways in both directions.  The second move is done walking forward moving each foot at a 45 degree angle and then backward. The third is in a high horsestance again but your are standing on your toes doing the same movement as the first. The last one is the penguin where your stretch the band and make small movements forward and back.

 

After that came two sets of kettlebell swings with 25 x 15. After that came two sets of alternate hammer curls with 25 pound dumbbells. 

 

After that came some Superjionts and a couple katas. Some side thrust kicks were next and I finished up with some standing cable crunches.

[Shotokan]

Last week didn't go well except for a good workout on Monday and an excellent karate class on Tuesday. I ended up working late the rest of the week along with a really long 12 hour day on Saturday.

 

That's over and today was a new day and a really good workout day too.

 

It started off with a quick mobility drill, some kettle bell swings along with some band work for the shoulders.

 

After that, it was time for super joints, which really seemed to help a problem with my back and leg and then some side thrust kicks and kata. I got almost a full hour of training in and it felt great.

 

 

Sent from my iPad using Tapatalk

[Kishi]

Geez, so much work! I mean, I guess that's corporate America, but still. Insane. Also, they need to give you a break so you can go break other things.

 

Glad to see that the training you do manage is quality!

[Shotokan]

This challenge is almost over and there is not much to show for it for me. I did have a few good workouts but a few workouts over four weeks isn't moving me forward.  I think Kishi hit the nail on head when he mentioned that I needed something concrete to aim at and the next challenge will be much more focused than just aiming at the air and hoping to hit something. 

[Kishi]

Eh. So you spent four weeks learning about an approach that isn't right for you. It's not wasted time if you learn from it and apply.