Conditioning Day 15…4 hours, Espada Y Daga, and hitting a wall

4 hours of training today on day 15. I am exhausted. I hit a wall. Not a plateau, nor do I feel like I hit an over training hurdle. I just hit a wall like Wile E Coyote hits the ground after falling off the cliff. Like a Mac Truck hit me. I know that for your body to adapt you must hit these walls/hurdles and keep going, so that is what I did. I got in 20 rounds of training.

Yup that is what it felt like. But I had to keep pushing through.

I started out with a 1 mile run. It was not great timing wise. It was a 13.33 minute mile… it was also 93 degrees out.

I cam back in and did kicking rounds.

  1. Power kicking rounds. 1 to two kicks per side for the entirety of the round.
  2. Speed kicking rounds. Power is taken out, and technique is focused on. Pyramid kicks from 1 kick, 2 kicks, 3 kicks, 4 kicks, 5 kicks, 6 kicks, 5 kicks, 4 kicks, 3 kicks, 2 kicks, 1 kick. All in succession.
  3. Speed and Power kicking rounds mixed together.

I did 4 bag rounds of 3 minutes each with a 30 second burn out.

I also working on rounds of boxing. Jab, Cross, Upper cut, Upper cut, body hook, body hook.

Muay Thai Class

Then we had Thai class. We warmed up with jump rope, then we did clench work to warm up.

Kru Kristen had us then work on punches transitioning to elbows, to knees. I got to work with Kru Krysta so we could both work on our conditioning for Thai Camp. As we are both going. Yay!

Each round ended with an elbow flurry blitz.

Kali – Espada y Daga

Then came Kali class, the 4th hour. My brain had stopped braining. My body was just tired, but I kept working at the drills. We worked on Gunting (scissor) five count. With double stick, Espada y Daga, and with single knife. We worked on pass, cut and disarm.

I know this is not super detailed but I am exhausted, need to shower and get to bed. I hope you all have a great day/night when ever you get to read this. Keep being awesome and working to be the best you can be.

Advertisements

Conditioning Day 14…Two Sessions 18 rounds, Day 14 of 22

2.5 hours of training today across two sessions. I was only able to get 1 hour in at around 6:30 am this morning. I forgot my headphones and had to go home to get them.

I ended up doing my mile run, then 6 rounds on the heavy bag, with 30 second burn out knees and two kicks.

The second session I went in at around 12:30 pm and got another 12 rounds in.

Day 14 of 22, means I have 8 more days to get ready! *Boggle* I hope I will be ready. =) Both Kru Kristen, and Kru Krysta say I will be ready, just take it easy the first day and don’t burn out the first day.

Here is more detailed information of my training:

  1. 1 mile run
  2. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  3. 1 x 30 second burn out of knees and two kicks
  4. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  5. 1 x 30 second burn out of knees and two kicks
  6. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  7. 1 x 30 second burn out of knees and two kicks
  8. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  9. 1 x 30 second burn out of knees and two kicks
  10. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  11. 1 x 30 second burn out of knees and two kicks
  12. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  13. 1 x 30 second burn out of knees and two kicks

Breakfast, and then I was called into work for a few hours. One of my coworkers was sick.

Lunch

  1. 1 x 3 minutes of Jumping rope ( note did not count this as a round its a warm up)
  1. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  2. 1 x 30 second burn out of knees and two kicks
  3. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  4. 1 x 30 second burn out of knees and two kicks
  5. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  6. 1 x 30 second burn out of knees and two kicks
  1. 1 x 3 minute round on the shadowboxing
  2. 1 x 30 second burn out of knees and two kicks
  3. 1 x 3 minute round shadowboxing shields, and doing balance exercises across the pads
  4. 1 x 30 second burn out of knees and two kicks
  5. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  6. 1 x 30 second burn out of knees and two kicks
  7. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  8. 1 x 30 second burn out of knees and two kicks
  9. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  10. 1 x 30 second burn out of knees and two kicks
  11. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  12. 1 x 30 second burn out of knees and two kicks
  13. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  14. 1 x 30 second burn out of knees and two kicks
  15. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  16. 1 x 30 second burn out of knees and two kicks
  17. 1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
  18. 1 x 30 second burn out of knees and two kicks

Have a fantastic day, and keep working to be the best you can be. I have to go get husband from the metro, feed family, and go to work for my night shift.

Conditioning Day 13… Rest and Relaxation

Today is a day of rest and relaxation. Got some stretching in, and some quality family time. Tomorrow I will hit the training hard, and possibly do a second session of training at around noon time.

D.O.M.S. has set in, and I am feeling it in my back and my arms. This is good. This means I worked those areas well. Muay Thai, elbows, and Knees will work those muscles, and those areas.

Rest and Recovery are an important part of your workout routine. I can say that normally I feel bad taking a rest. I feel like I could be doing something, but with as hard as I am training right now. I am happy to have a day off. My body is happy to have a day off.

” Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. “

https://www.verywellfit.com/the-benefits-of-rest-and-recovery-after-exercise-3120575

Read the above website if you want more information about rest and recovery. There are both short term and long term recovery. I need to build a long term one into my year soon.

Recovery, however, refers to techniques and actions taken to maximize your body’s repair.These include hydration, nutrition, posture, heat, ice, stretching, self-myofascial release, stress management, compression, and time spent standing versus sitting versus lying down. Recovery is multifaceted and encompasses more than just muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state, and more. “

https://breakingmuscle.com/fitness/7-essential-elements-of-rest-and-recovery

The site above breaks it down further for you.

Thanks for reading, and I hope you are all having a great weekend. Keep working to be the best you that you can be.

Conditioning Day 12… Pad Work In the Park

2.5 hour Conditioning training today. There was a BJJ seminar in our gym today so all of the classes were canceled, and we decided to do our training out in the park. It was a beautiful day. Sunny, breezy and not terribly hot. We stayed in the shade of a big tree. The kiddos got to play in a play ground right next to us. There was a graduation party going on next to us as well. The people setting up wound up watching us. I guess it is not normal to see people drilling boxing, elbows, and knees at the park.

H had me working on 4 minute rounds. No burn outs today, just constant work. We worked on my boxing stance, since I tend to square up when I shift weight on my cross and jab.

We worked on my slip, knees and elbows. We also worked on knees to elbows, punches to elbows, punches to knees.

He can tell the difference in my downward diagonal elbow now that I have been to a Arjan Chai seminar. It is more powerful, and I throw it much better. He has started using that technique as well.

I worked up a sweat, we got about 20 x 4 minute rounds in. It was a great Saturday workout, and a great conditioning day 12 workout. I have 10 days left to train up for camp.

I recorded some video of two of the drills we did.

Here is the Cross, Jab, Slip, Jab, Cross, Slip drill we did.

And this is the Jab, Cross, Upper Cut, Upper Cut, Body Hook drill we did.

I hope you have a great day! Thanks for reading.

Conditioning Day 7…Muay Thai camp, Solo Training

1.5 hours of Conditioning training. I got there at 6 am, went for a run, and then did my training. I ran a mile and then did 12 rounds. I had to stop because the gym was closing in the morning.

Listening to the advice of my trainer/teacher, Kru Krysta, I am going to be going with two different styles/pairs of running shoes to Muay Thai camp. So I went out to the outlets and got a new pair. I usually use the Nike Free Run shoes, but I got a different model as well.

She recommends having two different types of shoes so if you get blisters from one set, you have a different pair that wear differently so that you don’t have your foot rubbed the same way. So I tried the Nike Run Swift style. I must say I like them. They are light weight has great support and seems to help propel me. Different from my Nike Free Runs, that feel like almost nothing on my foot. And of course on their maiden voyage, it was raining today. So I am breaking them in for the next few weeks.

Today I did a 1 mile run. It was 13 minutes so not great but not terrible I guess. I then worked on rounds on the bag.

Training:

  1. 1 mile run
  2. 1 x 3 minute round on the bag
  3. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  4. 1 x 3 minute round on the bag
  5. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  6. 1 x 3 minute round on the bag
  7. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  1. Shadow boxing round 3 minutes
  2. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  3. Shadow boxing round 3 minutes
  4. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  5. Shadow boxing round 3 minutes
  6. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick , 30 second rest
  1. 1 x 3 minute round on the bag
  2. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  3. 1 x 3 minute round on the bag
  4. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  5. 1 x 3 minute round on the bag
  6. 30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
  1. Body builder 8 counts x 10

Some people wonder what I do for my supplements. I take a pre workout that has BCAA’s and enough caffeine to that of a cup of coffee. I take a post workout recovery drink that replaces the glycogen levels.

But that is day 7, and I am steadily moving along. I hope to be ready come Muay Thai camp.

Thank you for reading, keep being awesome, and keep working to be the best you that you can be.

Conditioning Day 6… Sleep, Rest, and Relaxation

Just a quick update. Today is day 6 of conditioning for Muay Thai camp. I slept, rested, relaxed, and had family time. It was good for the soul and good for my body. I am feeling good and am not very sore from yesterday’s 5 hour workout. Yay! I will take that as I am doing what is right for my body.

For the coming week I plan on doing the following workout:

Monday: 6:30 am to 7:30 am for Run and for bag work

Tuesday: 5:15/5:30 pm for run and bag work/pads

Wednesday: 6:30 am to 7:30 am for Run and for bag work

Thursday: 5:15/5:30 pm for run and bag work/pads

Friday: Rest

Saturday:??? (maybe go early to gym before BJJ seminar, or go to park and and pad rounds)

Sunday: Rest

Hope you all are having a great day. Thank you for reading.

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.