Conditioning Day 5…5 hours of training, Bo Staff, Striking

Conditioning Day 5. I was warned by Kru Krysta that we were going to hit it hard today. We did! I ran a mile in the morning at about 8:45 am my time. My mile is normally 12.5 minutes but today, it was humid and hot, and my mile was terrible. It was 13.5.

We did the same workout we did on Thursday. Its awesome knowing you went through the workout before. Because then you don’t have that worry that you won’t make it through. However, you also have that knowledge of how bad it is going to get. I am and was so proud that I got through it. But it is hard. This is hard. I put in a great day of training. Hopefully I will be ready when Muay Thai camp comes around.

So I pushed through, and just did it. Focusing on form and pushing myself.

Training: 1 mile run and 16 3 minute rounds

Bag work

  1. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  2. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  3. 45 second rest
  4. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  5. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  6. 45 second rest
  7. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  8. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  9. 45 second rest
  10. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  11. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  12. 45 second rest

Pad Work-

  1. Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
  2. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  3. 45 second rest
  4. Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
  5. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  6. 45 second rest
  7. Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
  8. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  9. 45 second rest
  10. Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
  11. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  12. 45 second rest

Bag Work-

  1. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  2. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  3. 45 second rest
  4. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  5. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  6. 45 second rest
  7. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  8. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  9. 45 second rest
  10. 1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
  11. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  12. 45 second rest

Pad Work-

  1. Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
  2. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  3. 45 second rest
  4. Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
  5. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  6. 45 second rest
  7. Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
  8. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  9. 45 second rest
  10. Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
  11. 30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
  12. 45 second rest

As I was getting tired I was told to keep my hands up especially when tired. Because we will revert to our worst habit when we are tired. So in training when exhausted if we focus on our form and keeping our hands up, you will train your body to do the right thing when tired. It takes so much mental concentration to force your body to do that thing it does not want to do. =) But it is so worth it. I noticed and asked Kru Krysta if I was correct. I was keeping my hands up much better as I was getting tired. I also have been correcting, working on my knees. Kru Krysta said I am doing so much better. Like night and day from my knees when I was tired on Thursday.

This was all training before my classes today. So my classes were the following:

Bo Staff class:

We worked on a drill (first with stick then with staves)

  1. Forehand strike
  2. Redondo around head high forehand strike
  3. Redondo around head low forehand strike
  4. Redondo around head high forehand strike
  5. Back hand low
  6. Back hand high

At this point my shoulders were telling me they were tired.

Then we worked on doing the same thing with staves. This is harder cause it forces you to move, when swing the staff. It is not as easy as with stick. There is much more of the weapon to move around.

We worked this High Box drill next – (first with stick then with staves)

  1. #15 strike to the head
  2. Roof Block
  3. pass off opponents hand
  4. Return a #1
  5. Inside deflect on the #1
  6. Return a #2

I was exhausted at this time but kept going.

Striking class:

We did these drills, I would hold for a student, then they would hold for me. 3 minute rounds with knee burn out.

  1. Jab
  2. Cross
  3. Right knee
  4. Right Kick
  5. Teep
  6. Burn out 25 skip knees
  1. Jab
  2. Left Elbow
  3. Left Knee
  4. Left Kick
  5. Teep
  6. Burn out 25 skip knees
  1. Makatune
  2. Cross
  3. Body Hook
  4. Rear Knee
  5. Rear Kick
  6. Burn out 25 skip knees

At this point in the day, I was exhausted. My muscles were not firing the way I wanted to. I had only eaten in the morning. Took a pre workout before the run, and one recovery drink after the first conditioning training (run/16 rounds).

Muscle Fatigue:

Muscle Fatigue is a decline in the ability for the muscle to put out energy.

Muscle energy is described as ATP. “The source of energy that is used to power the movement of contraction in working muscles is adenosine triphosphate (ATP) – the body’s biochemical way to store and transport energy. ”

https://www.sciencelearn.org.nz/resources/1920-energy-for-exercise

For me muscle fatigue shows up with these symptoms:

  1. Twitching Muscles
  2. Weakness
  3. Soreness

You can combat this with proper nutrition (minerals, vitamins), drinking plenty of water, stretching, rolling your muscles/or massage, sleeping, and making sure you get enough calories in.

Today I made breakfast for the family. I made Eggwhite Pita sandwiches, which I will put a recipe up for you later.

For lunch at about 2 pm today, I went to a burger place, and was able to get an yellowfin tuna burger. It was delicious. I asked for them to keep the mayo off the sandwich. But I did allow myself to have some tater tots. This was delicious and much needed meal.

Today was a great day. I am exhausted and my muscles do not feel like they could do anything else. I may take a nap now. I did it again. I was able to get through Conditioning Training, and through two other classes today. Woot!

I hope you are having a great weekend. Thank you for reading, and keep being awesome. Let me know if you have any questions.