Set of Hundred

[The BB of C]

I finished learning all sixteen katas of Isshinryu Karate. I practice them a lot and it's good but I feel like I should do more for my general strength and fitness.

This is a workout routine I made for myself. I'm sure a lot of people have something similar that they do. I'm just curious who else does this.

I call it a SET. It starts at the top with the arms and works all the way down to the ankles.

Push ups
Jumping jacks
Sit ups
Leg lifts
Squat thrusts
Knee bends
Ankle lifts

A Set of Fifty is obviously fifty of everything listed (with proper stretching before and after). I just recently bumped myself up to a Set of Hundred. Surprisingly to myself, I was able to do it but just barely. Certainly a self confidence booster. But as I type this (right after I did it) all that's left of me is my fingers and everything else is sore I guess I just have to keep doing it until it gets easy.

Who else does this or something similar or can beat it?

[bushido_man96]

Not me. Nice job.

[GeoGiant]

I've been working sets of 20 for a minimum of 100 reps. For example, I might put 90 lbs on the bar and press 20, 20, 19, 16, 12... then I complete the 100 using a different grip. I do the same with shoulders, bi, tri, etc. I hit the weights 2 or 3 times a week. I've found that this lifting technique has helped me when grappling.

[The BB of C]

Dang, GeoGiant. You must be built pretty good. I don't think I could do that. I don't like lifting weights. I find it boring. But I do trick myself into lifting weights by wearing forty pounds and doing all 30 Isshinryu basic techniques for ten reps. Then I do all 26 of the forms that I know. I feel like it gives me more endurance and has a similar effect to the low weight/high reps technique. Do you agree?

[GeoGiant]

Dang, GeoGiant. You must be built pretty good. I don't think I could do that. I don't like lifting weights. I find it boring. But I do trick myself into lifting weights by wearing forty pounds and doing all 30 Isshinryu basic techniques for ten reps. Then I do all 26 of the forms that I know. I feel like it gives me more endurance and has a similar effect to the low weight/high reps technique. Do you agree?

I agree. I think we are doing the same thing, only in a different way. I'm tall and thin and its hard for me to pick up muscle mass. I used to try to lift heavy weights with the hope of stacking on 10 or 15 pounds of muscle but I could never do it.... and I always ended up with a sore shoulder, wrist, etc. Plus heavier weights made me stiff. On the advice of a BB at my dojo I started low weight / high rep. I haven't bulked up but I'm more cut and I have flexible strength (if that makes sense). I switch up the exercises and the order I that do the exercises but I always try to hit each body part. Keeping track of my reps gives me the challenge of trying to beat myself. The low weight allows me to push it without running the risk of getting a weight stuck on me.

I did this today (weight of the bar is included) -

Bench with 90 lbs and shoulder width grip - 20, 20, 18, 16, 15. I completed the 100 reps by doing at least 13 wide grip presses with same weight.

Standing bell press with 20 lb bells - 20, 20, 18, 17, 16. I completed the 100 reps by doing at least 9 Arnold bell presses with same weight.

Standing row with 90 lbs and wide grip - 20, 20, 18, 16, 14. I completed the 100 by doing at least 12 rows with a extra wide grip.

Hammer curls with 25 lb bells - 20, 20, 18, 16, 12, 10. I complete the 100 by doing at least 24 twisting bell curls using 15 lb bells.

Tri extensions with 15 lb bells - 20, 18, 17, 15, 13. I completed the 100 by doing at least 18 tri dips with a chair.

Shrugs with 45 lb bells - 18, 16, 15, 14, 13. I completed the 100 by doing at least 24 shrugs using 35 lbs.

Anytime I can do 5 sets of 20 I add weight. I rest 1 min between sets & 3 min between exercises. It took me roughly an hour and half to get thru the workout.

Of course it took sometime to work up to the above.

[isshinryu5toforever]

I do pushups, situps, and pullups. I use dead lifts and squats for my legs, and I run 3-6 miles a day.

I do 4 sets of 50 pushups with a 400 meter run between sets.

I do 2 sets of 100 situps with 400 meter run between sets.

I do 50 pullups each day with a 400 meter run between sets. I shoot for the lowest number of sets, right now I'm stuck at 5 sets, so I'll probably have to up the number of pullups and up the number of sets with it to see an improvement in my single set max.

Also 16 Isshinryu Katas?

Seisan

Seiunchin

Naihanchi

Wansu

Chinto

Kusanku

Sunsu

Sanchin

8

Tokomeini no kun

Urashi Bo

Shi shi no kun

3

Kyan no sai

Kusanku sai

Chatanyara no sai

3

Hamahiga no tuifa

1

By my math that would be 15 official (14, because most dojo don't do Hamahiga), but your instructor may have added one. Which one is it?

[The BB of C]

Alrighty then now I feel weird I always knew I was bad at math but I didn't know it was this bad. I counted wrong.

As for the number of katas, I counted again and used a calculator this time. It is fourteen, not sixteen. Making the amount of forms I practice into twenty-four and not twenty-six. I don't know how I kept miscounting.

I've never heard of Kyan no Sai in Isshinryu. I just looked it up on YouTube. It definitely looks like an Isshinryu kata. I'm going to ask my sensei about it.

I should try to add running again. I used to do it but it seemed like one of those things I did all the time and never got any better at.

[isshinryu5toforever]

Kyan no sai is not in every Isshinryu curriculum. The back end of Kusanku sai is a holdover from Kyan no sai. Kyan no sai is less valuable than Hamahiga no tuifa in my opinion.

[The BB of C]

Well I'm going to give learning it a shot and add it into my routine. As for your routine, it blows the heck out of mine.

[isshinryu5toforever]

After finishing my masters degree, I am seriously considering applying for either US Navy or US Air Force officer training, so I need to stay in good shape. That's two years away, so I also have to avoid getting bored and stagnant haha.

My routine came about, because I got bored lifting weights. I wanted a full body routine that incorporated long runs and sprints. 400 meters for the sprints seemed like a good distance that would help me shave time off my longer runs as well.