Weekend Recap 20090220 - 20090222

20090221 Kata/HB Technique Stamina


OSU!

First off I've decided to rename Fred to Jack. My wife has an uncle Fred who has passed away and she did not like that I named the punching bag Fred. So for here on he will be called Jack.

I haven't seen JACK all of last week. We had an accounting review session on Saturday so I decided to pay him a visit. I worked on katas and hit Jack around this week. My focus was on technique and stamina.

Warmed up with katas pinans from shotokan and kyokushin followed by sokugi taikyoku sono ichi to san

- Pinan Sono Ichi, Heian Shodan


- Pinan Sono Ni, Heian Nidan


- Pinan Sono San, Heian Sandan


- Pinan Sono Yon, Heian Yondan


- Pinan Sono Go, Heian Godan


- Sokugi Taikyoku Sono Ichi
- Sokugi Taikyoku Sono Ni
- Sokugi Taikyoku Sono San


I was tentative with the Pinans because it had been at least a year and a half since I have worked through them all. Sokugi are great for warming up the legs and I will try to incorporate those into my warm ups and increase the speed. I am trying to practice my kata for kyokushin and shotokan. Primarily the katas I have committed to memory are Pinans/Heians ichi-go/Shodan-Godan, Sokugis ichi-san, Tekki Shodan, Sanchin, and Bassai Dai. The katas that I will be working on will be Yantsu (Kyokushin), Gekisai Dai(Kyokushin), Tekki Nidan(Shotokan) and Kanku(Shotokan).


OSU!

I tried to follow the format suggested by Smoothsake 3-2-2 with 30 to 15 second rest.

4 rounds on the heavy bag

3 Minutes with 30 second rest
3 Minutes with 30 second rest
2 Minutes with 15 second rest
2 Minutes end.

I can feel my staming improving quite a bit. I worked on bring my hand back to my head on punches but I think my block is too high on the retraction which opens up an easy kage tsuki to the ribs. Still glad that I was able to bring em back though.





20090222 K4L WoW

Posted by Meguro on www.kyokushin4life.com
I dub WOW 02/16/09 Hear no Evil. We will need a stop watch, pad and pencil. On that pad we will write two columns of numbers. Column 1 starts at 20 and descends sequentially to one. Column 2 starts at 1 and goes to 20. At the start of the clock we will perform 20 squat kicks and 1 push-up. After the push-up is completed, draw a line through 20/1, and proceed to 19 squat kicks and 2 push ups. The rest is easy. Stop the clock after the 20th push-up.

After the clock has stopped, I recommend superman planks (hands extended overhead, palms and toes support body) and back extensions. 50 back extensions for every minute of planks feels like a good ratio. No extra credit for the core workout. Just do it.

NB:
-When performing the squat kick, cup your hands at your ears to imprint a high guard (you will look like the hear no evil monkey and feel like a performing chimp);
-the push-ups are on your knuckles;
-use a bench or Swiss ball to preserve your knees on the squat if you've got knee problems;
-kiai every now and then;
-keep the kicks above belt height & draw kicking leg back instead of dropping
-have fun

Time: 16'59"

I am doing 5 rounds of 20 squats and pushups each night but the squat kick really added something to that and made my legs feel like mush around the 11 rep mark. My pushup endurance was not that bad and I did not feel the burn until rep 19 and 20.

The planks were a beast afterwards. I held for 45 seconds and did 50 back extensions.

- Will devote more days to core exercise
- Work on muscular endurance in legs