xo-karate

3/29 30 minute jog 3/30 30 minute jog 3/31 30 minute jog

Hi chrisw08, I think strength training takes long time and you need to do stamina, strength and maximum. Rep 1 - 3 is more about getting your maximum stregth level higher, but will lead to injuries if you only do that. So build a program - it can be powerlifting or something more related to your sport. (You can use similar movements than in kickboxing?) Also remember to do fast repetitions with light weights - max speed. (And also speed with out any weights.)

3/26 Single leg split squat 4 x (6 + 6) Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly) Plie Squat (Dumbell against back!) 4 x 6 reps Sled seated calf press 5 x 8 - 10 reps Dumbbell bent-over Row 3 x 10 - 12 Barbell Curl 3 x 10 -12 reps Shoulder routine circuit 3 rounds: Dumbbell alternating front raise 10 reps Dumbbell alternating lateral raise 10 reps "Saints halo" with dumbbells 10 reps CW and 10 reps CCW Dumbbell shoulder press 10 reps Dumbbell Upright row 10 reps Dumbbell rear lateral raise 10 reps

3/23 Good warmup:-) BJJ class 75 min open guard sweeps

I am sure that somewhere is an environment where you can share controls of a 3D puppet - you can play online almost anything:-) Looked at Lunch Money on wikipedia - thank you for educating me - I did know that there was that kind of card game.

Started a new match, but I am playing it in my blog. Started from open guard under and using 3Ds Max biped figures as puppets to show the moves. (Helps, but not very clear, what is happening:-)

3/22 BJJ open mat 75 min slow roll and some techniques tested

3/21 BJJ class 90 min. - open guard two techniques under and rolling

3/17 BJJ seminar 120 min -Open guard pass first with out hands:-) -Getting swept and continueing from there -Silver back stance and working from there (low pass) 3/18 BJJ seminar 90 min - cross side control and attacks

I think that Kata as a learning and practising tool was developed for a specific purpose, in a different culture and different kind of compat than most of us will counter. (Well - I'm not countering any:-) My point is that kata has been a training tool when there was no visual aids, not so many teachers and not so many ways to get feedback - and compat was for life, against weapons and maybe against multiple attackers. In this situation you can not second quess. Compat situations have a large range - from point scoring to SD. And training tools are different ... and all so katas might be different? Katas might lack the knowledge that primary inventor had in them - and often we don't know for what purpose a set of katas were developed. And after this - I am not saying that kata is BAD. I just would like to repeat movements with out a clue on what I am doing:-)

3/16 BJJ seminar 90 minutes - Z-guard

I agree with tallgeese about the tools analogy. Kata is a tool as well as kihon and other drills. Question is kata a tool for. What is it good for? I am in a process of making my own kata, but it's far more difficult than I expected, because my goal is to make a kata to develop the skills I think I need. (And I realized that I don't know what I need and also kata and grappling is a difficult compination:-) BUT what is kata good for? Learning techniques and compinations? Not timing? Not grappling? Distance? Maybe it's good for balance and strict form - not so much about application of technique. Also I think that kata is a cultural thing. In some styles on clubs it's more a way of doing karate. Often kata does not have a lot to do with a powerful technique - it might be more a choreagraphic movement focused on if a little finger is pointing in or out? BUT that's culture:-) I am lucky in a way that I don't need to focus on SD in my training. I can't remember when I've been in a situation that was even slightly dangerous. I do it for fun and health.

3/14 BJJ class 60 miutes open guard 3/15 (GYM) Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1 Cable Rear Pulldown 4x 4 - 6 reps Cable Rear Delt Row 4 x 6 reps Sumo deatlift upright row compination 3 x 10 - 12 reps Barbell Step-up 3 x 8 + 8 reps Barbell alternating Side Split 3 x 8 + 8 Single leg bridge (Barbell) 3 x 10 + 10

3/13 Shooto Class 90 min (boxing).

Ive been log on my weight on my blog and it shows that BJJ drops weight next morning. (I measure myself always in the morning). BJJ drops weight, but max stregth training can even build up weight. It can be 0,5 kg more than before lifting ( that's next morning). I know it's water. After BJJ I sweat a lot and after max weight training muscles are little bumped.

3/12 http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSplitSquat.html Single leg split squat 4 x (6 + 6) http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly) http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat Plie Squat (Dumbell against back!) 4 x 6 reps http://www.exrx.net/WeightExercises/Gastrocnemius/SLSeatedCalfPress.html Sled seated calf press 5 x 8 - 10 reps http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html Dumbbell bent-over Row 3 x 10 - 12 http://www.exrx.net/WeightExercises/Biceps/BBCurl.html Barbell Curl 3 x 10 -12 reps Shoulder routine circuit 3 rounds: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBAlternatingFrontRaise.html Dumbbell alternating front raise 10 reps Dumbbell alternating lateral raise 10 reps "Saints halo" with dumbbells 10 reps CW and 10 reps CCWhttp://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html Dumbbell shoulder press 10 reps http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html Dumbbell Upright row 10 reps http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html Dumbbell rear lateral raise 10 reps

3/11 BJJ class 90 min -warm up on technical drill closed guard armbars - drilled armbars from mount - armbars, triangles ,omoplatas from closed guard Some free rolling some techniquw (choke from full mount) some rolling

Sauna:-)

3/8 Gym and learning a new workout. Idea is to have two full body workout per week. Workouts are split so that upper body max strength and lower body high reps is one session and second session is upperbody high reps and lower body max strength.

Do you have an example of a kata with grappling? Just to understand what you mean.

3/7 BJJ class 60 min and I hurt my knee.

Jissen - I like your signature. "Seek not to follow in the footsteps of the old masters, rather, seek what they sought." Have you applied it to your kata's?

3/6 legs at gym Starting with 5 minute bicycle warm up Deep front squats (40kgx10, 45x10,50x10 and 45x10) Wide Box squats (60kgx8 x3) Alternating lunges (20x10, 25x6,30x4,25x6,20x8) Claves single leg eccentric (80kgx6x3)

3/5 Beachbody Insanity Plyometric Cardio Circuit 41 min

Congrat's tallgeese 3/4 BJJ class 90 min - open guard passes technical roll