Category: Fitness

I took a week off so what did I do? How do I feel coming back, and why did I take it off. I spoke in my last post about why I took it off, but here is a short sweet answer.

I was feeling overtrained. I tend to train 5 to 6 days a week sometime twice a day. My body was breaking down and I was feeling tired, sluggish, hurting, and not at all excited about my workouts. Which is different than what I normally feel.

Did I detrain?
Yes in effect I did nothing for a week.

Did it compromise my performance?
No, not at all. Not training for a week helped my performance.

Was it hard?
Yes, everything fiber of my being and everybody says stay on course. This is all well and good till you need to veer off of course. I agree with the experts, those that are new to training must adhere and stay vigilant about their training. They are building habits and those take time to set in. But I a veteran to training and working out have been doing this for 5 years and had only taken breaks when injured or forced to. This last stint I went for about a year with no breaks.

So I had that guilt of oh man you are not working out. You are going to lose everything you worked for. But I also know I needed the break because while the tug of those guilty thoughts were there they were not nearly as strong as they normally are. They tugged at the back of my brain but then dissipated rather quickly. I also have set up my life so it is easy for me to jump into some clothing and got train. It was hard to stick to my plan of not working out but I did it. I also know you have to do absolutely nothing for several weeks for you to lose more than 50% of your training.

I worried about letting my Muay Thai/Kali instructor down. Because brains can come up with any reason to not do the things you need to do I have learned.

What did I do during this time?
1. Inform Your Support People: As soon as I made the decision to stop training, and give my body a break, I informed my trainer, and my H. I let my support system know that this was a premeditated and deliberate choice. This did two things, helped those that know my schedule not worry about me, and keep me on track. You know for when the nagging guilt in the back of my head says oh you should at least go for a run.

2. Stop Training Supplements: I did not take any of my training supplements at this time. I used this time to let my body reset all the way. I usually take a pre-workout that has BCAA’s and some Caffeine in it. Then after a workout I take creatine twice a week, and L-carnitine after just about every workout/training session I do.

3. Keep taking your daily vitamins: I mention above, training supplements, but don’t stop taking your daily vitamins your body still needs those.

4. Rest: You are… well I was doing this to give my body a rest. So I did just that. I tried to sleep as much as my body wanted. I did not exercise at all. I let my muscles, joints, and tendons recover.

5. Still Drink About 1 Gallon of Water a Day: Even though you are not working out, you should still try to get your 3 liters to 3.7 liters in. 3.7 liters = 1 gallon of water. Your body is made up of water and so you should be hydrating. Things/parts of your body cannot heal properly if you are not hydrated enough.

6. Eat: Eat healthy meals, and don’t restrict your diet. Ok so this is a hard one for me. My brain goes, well if you are not working out you should be eating less. And while there is a small amount of truth to that, you still have your muscles you have built to think about. So yes, you should not overeat. You should try to eat balanced meals like you normally do, but listen to your body. I try to eat healthy balanced meals and then have an after workout snack. So not having a workout I did not have those snacks. I did have some pie, and a few cookies, and everything was ok. Your body will need those building blocks to repair while you rest.

7. Read/Plan/Set New Goals: Ok this maybe just a me thing, but I read up on some new training techniques. I planned some new workouts, and I set new goals. I am at a point in training for Martial Arts that you don’t see the progress that often, so now I am making micro goals, and working towards those.

How do I feel coming back?
Oh my goodness I feel I don’t have words to tell how good it feels coming back. I got rest. I got to do things I wanted to do. I got off a schedule. But more than that I feel great in my workouts now. I don’t feel sluggish. I don’t go into it hating the idea and wondering if I should even be there. I have already seen a PR in my clean and press.

First day back I could feel my muscles firing and getting good contact/work. My D.O.M.S. (Delayed Onset Muscle Soreness) set in but only took a day to a day and a half to recover from.

I have re-found my passion for my workouts. I have enjoyed my time in my sessions, an in my training days. I have new goals for my Martial Arts training.

I would say I have drunk the kool-aid, and I am convinced my body needed this. I can feel and see the benefits. I don’t have to wait for an injury to take time off. As a matter of fact, from my understanding you should take a break every 12 weeks. Switch it up. I used to read that and think, yah, yah, yah, blah blah. That is for you not for me, or that is a good idea, but I am different.

Now for the weeks worth of training…

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Monday 11/30/2020: 1 hour- 10 minutes jump rope, 30 min bag work, legs and core

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I took the holiday week off to rest, I was starting to feel overtraining setting in. H was really good about making me stick to my plan. I had doubts and worries so wanted to train, Saturday and Sunday. Then this morning he asked me to go slow and take it easy, or ease into my working out again. So this is what I did this morning.

Symptoms:
1) Fatigue dispute adequate rest
2) Mood changes not finding joy in the activities/workouts
3) feeling like slogging through the workouts/sluggish
4) muscles/joints feeling strained and possible injuries eminent

10 minutes jump rope

30 minutes working the heavy bag

10 minutes weights
1) Bulgarian Split Squats 3x sets of 15 (L/R)
2) kettlebell goblet squats 3x sets of 15

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Tuesday 12/01/2020: 1 hour of Muay Thai training

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Woot today was a great day. I felt really good. I decided I am working on developing my south paw over the next few months. I am currently an orthodox fighter.

As I said yesterday I took a week off to rest. I had not taken an week break from working out for about a year. I was feeling the overtraining setting in.

So in order to keep the positive outlook now that I rested I am setting small specific goals for me to follow and work towards.

I spent all class working southpaw. I could feel my foot staying in the bucket for some of the drills. Also working south paw feels so awkward. My weight distribution is just opposite and different. Need to work on my stance and distance management in southpaw when flowing between, knees, elbows, punches, and kicks.

But if I keep this up I can be a switch fighter.

Thank you Khun Kru Krysta could not do this without you!

Training:
jab cross flurries, elbow flurries, 25 skip knees #2, and double kick x 10 between rounds for active recovery

Jump rope for warm up

1) Jab, Cross, Lead Knee, Jab, Cross, Rear Knee
2) held pads for H

3) Rear Knee, Lead Elbow, Rear Elbow, Lead Knee
4) Held pads for H

5) Jab, Cross, Rear Elbow # 6, Rear Knee, Rear Kick
6) I trained both rounds

7) Lead Knee, Rear elbow # 8 tach malach, Lead elbow, Lead Knee, Lead Kick
8 ) I trained both of these rounds

9) Jab, Cross, Shovel Hook, chain Lead Elbow # 2, Rear Spinning Back elbow #9, Lead Spinning Back Elbow #9, get out, long guard and Teep
10) I trained both of these rounds

Wednesday 12/02/2020: 1 hour- 1 mile run, weight lifting, core workout

Today was a freaking frigid 39 degrees F outside. The run was very chilly.

But the weight lifting workout went great. It felt great. I did not feel sluggish even in the extreme cold. My garage is not heated.

I went up 10 lbs in my clean and jerk. Yay!

I finished off with a 10 minute core workout.

H has been saying I need to come up with a catch phrase. I don’t know why but here is one I came up with.

Don’t Photo Edit, Just Go Get It!

I have not photo edited any of my pictures other than cropping. But you see all of my lumps, bumps and imperfections. I am what I am.

1 mile run

Warm up

Weight Lifting:
1) Seated Snow Angels – 3x sets of 10 reps
2) Clean And Press Barbell – 3x sets of 6 reps
3) Kettlebell Swings- 3x sets of 1 minute 10 seconds rest
4) Kettle Bell High Pull- 3x sets of 1 minute w/ 10 seconds rest
5) Kettle Bell Halo- 3x sets of 1 minute w/ seconds rest
6) Kettle Bell Tricep Extension- 3x sets of 15, 10, 10
7) Bicep Curls 50 lb resistance band- 3 sets of 30, 20, 20

Core:
Warm up
1) bicycle crunches
2) butterfly crunches
3) v sit crunch hold
Cool down

Thursday 12/03/2020: 1 hour of Muay Thai training

As my Khun Kru Krysta Scharlach said it’s Punchy Punchy Kicky Kicky time. Yay! I had a great time again in class even if I was frustrated.

Working south paw, is the complete opposite of what I know how to work in Muay Thai. In theory my brain knows how and what to do it’s just getting that brain body connection to work.

Try eating food with a fork with your off hand. How awkward does that feel? Well try moving your whole body to do a chain of strikes and do it gracefully. So yeah that is what it means to work south paw for me. I am right handed so an orthodox fighter.

We worked similar drills as Tuesday. I stumbled as usual in my off stance but I feel like I am making some improvements.

It was a great day of training! Thank you Khun Kru Krysta.

Saturday 12/04/2020: 2 hours- Kali/staff and Muay Thai

Great and cold day of training! Great week of training.

We worked Kali outside it was brisk and 45 degrees out.

I have worked all southpaw all week. And while I feel like I am still trying to write with left hand. I feel clumsy and unskilled but I can see some progress. The still picture is me doing a upward rear striking knee from my south paw stance. I have elevation in the ball of my foot, rotation, and the knee is hitting the sternum on my opponent. Great hight, good form and it made good contact I was happy wit it. I am glad I could get a pic of it.

Working on my clench game, and controlling your opponent in the clench.

Thank you Khun Kru Krysta for taking your time to train and coach us.

Training:

Kali– don’t know how much longer we can do outside training it’s getting cold

1) 12 count strikes with staff
2) Then Krysta created a type of running saint we were working with a staff as well.

Muay Thai– 25 skip knee 1, and 2’s, and jab cross flurries for active recovery between rounds

Jump rope for warm up
1) Jab, Cross, Lead Knee, Jab, Cross, Rear Knee
2) held pads for H

3) Jab, Cross, Rear Long Knee, Rear Kick
4) held pads for H

5) Fake The Jab, Cross, Rear Upward Knee, Lead Elbow, Rear Elbow, Rear Knee
6) I worked both of these rounds

7) Fake Jab, Fake Cross, Lead Elbow, Rear Elbow, tie up, 6 skip knees, push off or spin opponent out, double kick
8 ) I worked both of these rounds

9 Jab, Cross, Rear Elbow, tie up (full plumb, half, single wing) 6 skip knees, sin off double kick
10) I held pads for H

Added videos to #sharpcupcake to show- martial arts training is a lot of screwing up, repetition, and practice.

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So now we are here at Monday of the next week. I got my workout done, and I was happy to do it. It felt good and I could feel the muscle activation. I wanted to give it a week and give an honest review of how it felt to take the time off and how it felt to get back.

In a nutshell it was great. I am converted. I will do it again. I hated that feeling of bleh, meh, just not happy about what I was doing. I hated feeling like no mater how much I rested I did not sleep, or get enough rest between workouts. I hated feeling like every workout was a rendition of that scene with Artax and Atreyu in the swamp of sorrows, in the movie The Neverending Story. Ok maybe that is a little dramatic, but that feeling of slogging through the swamp… not happy, and just everything was hard.

It was interesting to go through a self inflicted stay of action as it were. It is even more interesting to see the results. Higher knees in southpaw, better lifts in weight lifting, and just better feeling over all. I will take it. And all I had to do was let my body rest.

Thank you for reading, I hope you liked this blog post. If you did please hit the like button and subscribe. Welcome to all those who have this last two months. If you are feeling froggy and want to talk… please feel free to comment.

Ladies, Gentlemen and all those in between. Don’t Photo Edit, Just Go Get It

Ok ok… let me say… I am terrible about getting to rolling my muscles and shins. H is on me about it, and I am trying… but damn does it hurt. I know I need to do it, to help smooth out the ossification that happens in the micro fractures. I say, I say… It don’t feel good though.

So while I am bad about doing it myself, I am going to talk about why we should do it. You know how you say “I love burpees.” Just to try to reverse psychology yourself into thinking you like them. I am going to write about the process of rolling out your shins, bones, and muscles. Maybe reverse psychology myself into doing it more. It could happen right. But H is there and he will do it for me even if I am not happy about it and mutter terrible things due to the pain. But I am getting better… I am always reaching to be better than I was before. So doing it regularly will be better than I was before. Yay! Its the small goals.

Alright first things first – Muay Thai is awesome, and awesomely hard on your shins. It is this way because we use them to shield kicks coming in. It is far better to take a kick on a shin, then get hit in the liver, and puke blood. Just a thought.

There are many memes going around about it, for good reason: I did not make these. Copyrite the internet

So we shield kicks with our shins, toes up, muscle wrapped around the shin to protect our vital organs. Yes the pain goes through the shin guards, and yes you still get bruised. I do all the time. Some times we go crazy and shin to shin check each other. Ouch, and sometimes we use our shin guards… Ouch too but not as ouch.

What happens to your shin: (Hint: no you don’t have to kick banana trees or any trees to train, leave the poor trees alone, the heavy bag will do plenty for you.)

When you do shield and hit shin to shin, when you hit heavy bags, and sometimes even the corner of the pads, you get small micro fractures in your shins.

When your body repairs those micro fractures in your shin by adding calcium deposits called ossification. This is your bodies way of finding say a weak point and adding more material to strengthen it. Yay for smart bodies.

These ossifications can make your shin feel bumpy, and or be uneven. Those bumps can possibly cause more pain when you kick, so you must roll them out while they are healing.

So you must roll out your shins. We like to use a tiger tail. Some people swear by a metal pipe. Others like to use just a wooden dowel.

This is all called shin conditioning, because you are conditioning your shin to contain more dense bone tissue, and to maybe feel the pain less. Although I think it is more your body is used to the pain. It still hurts but since you have healed from it before you don’t care as much. I am not a doctor this is just what I have discovered in my training.

(Running: is also a great way to increase density in your shin bones.)

What to do/after care: (believe me the last thing I want to do after I have a couple of huge knots on my shin that are sure to be bruises, is roll a cylindrical pipe like thing on those aching bruises and that aching bone.)

1. Roll out your shins, using a Tigertail, or pipe, or bamboo stick –
   • https://www.amazon.com/Original-Tiger-Tail-Massage-Stick/dp/B00ZPMAIO6/ref=sr_1_4?crid=3GRIIPYLAM3MP&dchild=1&keywords=tiger+tail+muscle+roller&qid=1602526717&s=hpc&sprefix=tiger+tail+%2Chpc%2C137&sr=1-4
2. Roll in a downward motion
3. If you find an area that hurts put constant pressure on it with the stick for 30 seconds and roll it down again.
4. Thai Oil (we use Namman Muay boxing liniment), or tiger balm – something that will get the blood flowing to shin area.
   • Namman – This is what we use – I am not affiliated with them, it just works. This is what the Thai fighters use in Thailand, and if it is good enough for them it is good enough for me.
     https://www.amazon.com/Namman-Muay-Boxing-Liniment-120ml/dp/B001ON8ZN6
5. Make sure you are consuming things with calcium and vitamin D.
6. Drink plenty of water
7. Go out and train again, even if it hurts… you will find it will hurt less (??) or perhaps you just notice it less.

When I am consistent about taking time to do my maintenance and upkeep for my body. I can see it perform better. Less pain and better training. So you know it just behoves me to do it.

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Monday 10/05/2020: 1 mile run, 30 minutes weight lifting workout, 10 min core workout from Dana Lynn Bailey

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1 mile run I just stuck to my normal path.

Weight lifting: done as a superset
(Note: curl bar not the greatest to use for hip thrusters but I made an improvised pad and it worked)

1) Clean and Press x3 sets of 6 reps
2) Hip Thrusters x3 sets of 15 reps

3) Bench Press x 3 sets of 6 reps
4) Bulgarian Split Squats x 3 sets of 15 reps (L and R side)

Dana Lynn Baileys 10 minute core workout
45 seconds on with 15 seconds rest between each

1) Hollow body

2) Hollow body reverse crunches

3) Sit Bicycles

4) Star Crunches

5) Side Right planks dips

6) Side Left planks dips

7) High Plank opsite Side Knee to Elbow

8 ) V Sit Leg Circles

9) Heel Touches

10) Explosive Sit Ups

Tuesday 10/06/2020: 1 hour of Muay Thai

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If you want to change up your training and make it instantly harder. Try doing the rounds in the opposite stance. Man south paw can be confusing sometimes for me. But I am pleased to say that it’s getting easier. I felt like my foot was not in the bucket, I felt like I was getting some better extensions in my punches, and felt like it was flowing better, all on the south paw side. Yay!

Training: jump rope 8 mins before classJumping jacks, squats, and pushups between rounds for active recovery

1) Jab, Cross, Teep

2) Jab, Cross, Hook, Cross, Bob and Weave and get out
3) held for H

4) Jab, Cross, Hook, Cross, Bob and weave, Cross, Hook, Bob and weave, Hook, Cross
6) held for H

7) rear Body Cover, Lead uppercut, Cross, Rear Body Cover, rear uppercut, hook, Cross.
8 ) held for H

9) full boxing 20 – Jab, Cross, Hook, Cross, Bob and Weave, Cross, Hook, Bob and Weave, Hook, Cross, Bob and Weave, rear Body Cover, Lead uppercut, Cross, Rear Body Cover, rear uppercut, hook, Cross, Bob and weave an incoming overhand, shoulder check, hook, Cross.
10) Held pads for H

Wednesday 10/07/2020: 40 minutes- 1 mile run and 26 minute calisthenics workout

I ran 1 mile early this morning and felt like I could keep going. Yay!

Calisthenics workout: HUMP DAY

Done in a superset, x3 sets

H) 10 tricep dips
U) 30 Bicycle Crunches
M) 30 Plank Jacks
P) 20 Reverse Lunges- 20 on each leg

D) 30 second Plank + shoulder touches
A) 30 Star Jumps
Y) 50 Flutter Kicks

Thursday 10/08/2020: 1 hour and 15 min of Muay Thai

Ok today was a great day. I worked hard and kept up the level of energy. Yay! Learned a new drill. Shin is sore but it was fun today.

It was super fun. Made small tweaks to make my drills better. I got compliments on my feed. Was hitting my partner harder to make him shield and cover better. Khun Kru Krysta appreciated my feeeing. Yay!

Training: jump rope to warm up
Jumping jacks, jump squats and pushups between rounds for active recovery

1) Jab, Cross, rear Teep, Jab, Cross, Lead Teep
2) held pads for H

3) Jab, Cross, Overhand, Rear Kick
4) Held pads for H

5) Jab, Cross, Hook, Cross, Bob and Weave, Cross, Hook, Bob and Weave, Hook, Cross
6) I repeated this round working South Paw both times.

7) Rear High elbow cover, Uppercut, Cross, Lead High elbow cover, Uppercut, Hook, Cross
8 ) held for H

Sangtinoi (spelling?) drill from the seminar…Yes
9) Rear leg shield, Rear Kick, Rear Leg Sheild, Rear Kick, Rear Leg Shield, Overhand, Cross, Knee
10) held pads for h

Extra credit training

11) repeat of # 9
12) repeat of # 7 with random hit/strikes to make you either High elbow cover, or low body cover
13) repeat of # 7 with random hit/strikes to make you either High elbow cover, or low body cover

Thanks for a great class Khun Kru Krysta.

The video is of me learning the new skill so not polished or shiny yet. But will keep working on it. You can see video look for Thursday October 8 – on #sharpcupcake on instagram.

Saturday 10/10/2020: 2 hours – Kali/staff and Muay Thai

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What a fun day of training. It was a bit chilly this morning for staff class but so long as I kept moving it was alright.

In Muay Thai we worked some new drills, new to me and it was fun. I loosened up and try to keep flowing. I worked on shuffling out and getting distance after each drill, all the while keeping my guard up.

Kali/Staff training:
1) low witik, high witik, low witik, low back hand , high backhand
2) low redondo, high redondo, low redondo, low back hand, high backhand

3) high witik, low witik, high witik, low backhand, high backhand
4) low redondo, high redondo, low redondo, low backhand, high backhand

5) high witik, high witik, high witik, low backhand, high backhand
6) high redondo, high redondo, high redondo, low backhand, high backhand

7) low witik, low witik, low witik, low backhand, high backhand
8 ) low redondo, low redondo, low redondo, low backhand, high backhand

9) full box

Muay Thai Training: jumping jacks, squat jumps, pushups, flutter kicks, reverse crunches, plank

1) Jab, Cross, Teep
2) held pads for H

3) Jab, Cross, Overhand, Rear Kick
4) Held pads for H

5) Jab, Cross, Hook, Chain Elbow, Rear Knee, Rear Kick
6) Held pads for H

7) Jab, Cross, Elbow, Elbow, Lead Knee, Lead Kick
8) Rear Shield, Rear Kick, Rear Shield, Rear Kick, Rear Shield, Overhand, Cross, Knee

Thank you Khun Kru Krysta for great classes.

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Oh and the tiger tail is great for rolling your muscles after you get done working out as well.

So that is all for today. I got done with my workout this morning, made sure everyone was fed, and now am finishing up this post. I have not rolled out, but I am about to go do that now, I told myself as soon as I was done with this post I must do it. =)

This was an a 31,000 foot/9448.8 meter high overview of shin maintenance. I am not a scientist, or doctor, so consult your doctor. This is what I have learned and what we do to maintain..

Get out there, work hard for your goals. I am working on being better about maintenance for my body, but be better than me, and make sure you do your recovery/maintenance on your body.

Thanks for reading. If you liked it please let me know by liking the post. If you want to see more of my training, or adventures subscribe. And of course if you want to comment please feel free to.