Accountability journal covering Martial Arts and conditioning.
Entry # 1
27.08.2020
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Stretching: ~5 minutes
Rival reflex ball: ~5 minutes
Makiwara hand conditioning
WWKA Orange Belt lesson
Power walk with my dog:
Distance: ~2.01 miles
Time: 32 minutes 12 seconds
Average pace: 16:02 minute/mile
Comments:
More practise needed for Mae Geri, Mawashi Geri and Sunapuzuki/Gyaku Zuki/Mae Geri combination.
Entry # 2
28.08.2020
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Stretching: ~7 minutes
Kizami Zuki
Mae Geri (some reps on heavy bag)
Mawashi Geri
LISS run with my dog:
Distance: 2.23 miles
Time: 20 minutes 39 seconds
Average pace: 9:16 minute/mile
Comments:
The LISS run had a few stops along the way for my dog.
Entry # 3
29.08.2020
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Casual walk with my dog
Distance: 1.53 miles
Duration: 32 minutes 53 seconds
Average Pace: 21:31 min/mile
Stretching: 5 minutes
Kata: Taigyoku Shodan
Neutral grip pull-ups: 6 x 3
Ring bicep curls: AMRAP x 3
Ring tricep extensions: AMRAP x 3
David Horne Wrist Developer v2: 1/1 x 5, 2/1 x 5
Comments:
I felt a bit tired after night shift so cut back on the planned workout which would have included barbell front squats and a few other gymnastic ring exercises.
Entry # 4
30.08.2020
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Brisk walk with my dog
Distance: 1.71
Duration: 30 minutes 50 seconds
Average Pace: 18:01 min/mile
Kata: Taigyoku Shodan x 15 minutes
Comments:
Zuki movements on the kata were sloppy, I’m going to slow it down so I can better the form for power/hip generation. Form improved when I kept lead leg bent to keep my height constant. I took it easy today because of poor sleep from night shift from people drilling/lawn mowing.
Entry # 5
01.09.2020
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LISS run with my dog
Distance: 2.69 miles
Duration: 25 minutes 47 seconds
Average Pace: 09:34 min/mile
Comments:
I looked up some videos to help sticking points on Oi Zuki yesterday and took it easy with a slow walk with my girlfriend and dog, walked about 1.23 miles. I plan on doing more intense Martial Arts training for tomorrow.
Entry # 6
02.09.2020
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WWKA complete flexibility routine: 20 minutes
Rival reflex ball: 5 minutes
Choku Zuki, Sunapu Zuki, Oi Zuki, Gyaku Zuki
Power walk with my dog
Distance: 2.10 miles
Duration: 35 minutes 18 seconds
Average Pace: 16:46 min/mile
Makiwara hand conditioning
WWKA orange (Strikes, open hand, blocks)
Comments:
Veruchi/Knife hands need to be more precise
Entry # 7
03.09.2020
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Stretching: x 5 minutes
Mae Geri
Mawashi Geri
Kizami Zuki
Tabata: Slam Ball x 4 minutes
Comments:
I was short on time today for starting work but still managed to get some training done.
Entry # 8
04.09.2020
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Stretching: 5 minutes
Mae Geri
Mawashi Geri
Hooks
Oi Zuki
Gyaku Zuki
Front squats: Bodyweight x 5, 30kg x 5, 50kg x 5, 60kg x 5
Military presses: 30kg x 12, 40kg x 5
EZ bar curls: 30kg x 10/10/10
Comments:
I had some pain in my left deltoid so stopped the military presses after the second set.
Entry # 9
05.09.2020
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Stretching: 5 minutes
LISS Run with my dog:
Time: 28 minutes 41 seconds
Distance: 3.02 miles
Average Pace: 9:30 min/mile
Comments:
Ran to a slower relaxed pace to prevent fatigue at work tonight.
Entry # 11
08.09.2020
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WWKA Orange: 20 minutes
LISS Run with my dog:
Time: 30 minutes 25 seconds
Distance: 3.30 miles
Average Pace: 9:22 min/mile
Comments:
Felt slow in the karate part of training today.
Entry # 10
07.09.2020
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Power walk with my dog:
Time: 34 minutes 47 seconds
Distance: 2.10 miles
Average Pace: 16:35 min/mile
Stretching: 5 minutes
Rival reflex ball: 5 minutes
Bosu agility drills: 5 minutes
Bosu ball with Mae Geri
Mawashi Geri
Oi Zuki
Kizami Zuki
Choku Zuki/Gyaku Zuki/Mae Geri (rear)
Entry # 12
09.09.2020
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Power walk with my dog:
Time: 34 minutes 17 seconds
Distance: 2.10 miles
Average Pace: 16:14 min/mile
WWKA Orange: 20 minutes
Comments:
I need to keep my support foot flat and still on the ground, I have a habit from years of Muay Thai of moving it during Mae Geri. Work on planting the leg/knee to stop it folding inwards, especially during Mae Geri at full speed during combination work.
Entry # 13
10.09.2020
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Power walk with my dog:
Time: 36 minutes 28 seconds
Distance: 2.22 miles
Average Pace: 16:26 min/mile
Rival reflex ball: 5 minutes
Makiwara hand conditioning
Oi Zuki
Choku Zuki/Gyaku Zuki/Mae Geri (rear)
Mae Geri