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 mile run
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
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 x 3 minutes of Jumping rope ( note did not count this as a round its a warm up)
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the shadowboxing
1 x 30 second burn out of knees and two kicks
1 x 3 minute round shadowboxing shields, and doing balance exercises across the pads
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
1 x 30 second burn out of knees and two kicks
1 x 3 minute round on the heavy bag, elbows to knees, punches to knees, to kicks
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.
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. “
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. “
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.
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 mile run
1 x 3 minute round on the bag
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
1 x 3 minute round on the bag
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
1 x 3 minute round on the bag
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
Shadow boxing round 3 minutes
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
Shadow boxing round 3 minutes
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
Shadow boxing round 3 minutes
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick , 30 second rest
1 x 3 minute round on the bag
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
1 x 3 minute round on the bag
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
1 x 3 minute round on the bag
30 second burn out, Makatune, #6 elbow, knees till time runs out, double kick, 30 second rest
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.
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. 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 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Pad Work-
Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Bag Work-
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
1 round of bag work for 3 minutes (Do any combo you want, just keep it the same.)
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Pad Work-
Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Hold pads for Kru Krysta for 3 minutes doing as many as you can of this drill. Makatune, Cross, Right knee, Right kick, Teep.
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
45 second rest
Kru Krysta holds pads for for 3 minutes doing this drill, Makatune, Cross, Right knee, Right kick, Teep
30 second burn out of makatune, #6 elbow, knees till 30 seconds is up, double kick
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)
Forehand strike
Redondo around head high forehand strike
Redondo around head low forehand strike
Redondo around head high forehand strike
Back hand low
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)
#15 strike to the head
Roof Block
pass off opponents hand
Return a #1
Inside deflect on the #1
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.
Jab
Cross
Right knee
Right Kick
Teep
Burn out 25 skip knees
Jab
Left Elbow
Left Knee
Left Kick
Teep
Burn out 25 skip knees
Makatune
Cross
Body Hook
Rear Knee
Rear Kick
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. ”
For me muscle fatigue shows up with these symptoms:
Twitching Muscles
Weakness
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.
2 hours and 45 minutes conditioning training for Muay Thai camp. Whew I had the honor to work with Kru Krysta at an empty gym today. 4th of July they have no classes so we had the gym to ourselves. Thank you One Spirit Martial Arts for letting us train.
We started out with a 1 mile run. I ran it in 12 minutes 35 seconds. I feel slow with my run. But hoping to get it at or under 12 minutes. This is a warm up.
Then we worked on 16 x 3 minute rounds.
We started with working the bag 4 rounds of 3 minutes. Choosing a 4 count and just working solidly through 3 minutes. 30 seconds of burn out makatune, #6 elbow, skip knees, and double kick at the end.
Then I held 2 x 3 minute rounds for Kru Krysta, Makatune, Cross, Right knee, right kick, teep. 30 seconds of burn out makatune, #6 elbow, skip knees, and double kick at the end.
Then she held pads/fed pads, 2 x 3 minute rounds, Makatune, Cross, Right knee, right kick, teep. 30 seconds of burn out makatune, #6 elbow, skip knees, and double kick at the end.
We started with working the bag 4 rounds of 3 minutes. Choosing a 4 count and just working solidly through 3 minutes. 30 seconds of burn out makatune, #6 elbow, skip knees, and double kick at the end.
Then H held 2 x 3 minute rounds for Kru Krysta, Makatune, Cross, Right knee, right kick, teep. 30 seconds of burn out makatune, #6 elbow, skip knees, and double kick at the end.
Then H held pads/fed pads for me, 2 x 3 minute rounds, Makatune, Cross, Right knee, right kick, teep. 30 seconds of burn out makatune, #6 elbow, skip knees, and double kick at the end.
Stretch
I did it, I made it through. I am tired and my muscles have given everything they could, however, I made it through. I worked on my form toward the end as my muscles were screaming. So I slowed down and made sure to try to make my form correct. The last round of pad work/conditioning, I fisnished strong. As Kru Krysta says, “last round, best round.”
After training, I drank my recovery drink, and we went to have lunch at Mezeh. So tasty. Look at that rainbow of food. I often eat in a more vegetarian vein, as my body responds better to that food. I have been burning about 3600 calories each day. Woot!
Yay so it was a great training day. I need to shower, and possibly soak in the tub.
Thank you for reading. 19 days left for conditioning and training before camp. Keep being the best you that you can be, and keep striving to be better.
1 hour and 30 minutes of conditioning training. I started with a 2 mile run. Then we worked the pads, in 3 minute rounds. I have to say conditioning after a 2 mile run is hard right now. I am hoping here in three weeks it is easier.
Each day I am going to try to make my run faster and longer. I am going to try to get rounds in on the pad or on the bag.
I rand 2 miles in 25 minutes. That makes them 12.5 minute miles. I hate running. Running is a means to an end, and it is to get my cardio up and great for running away from predators. *grins* Serpentine, serpentine!
Then we worked the pads for 1 hour and 35 minutes.
We did:
10 minute stretch
4 x 3 minute rounds of kicks to knees, not super hard warm up the joints =) (1 minute rest between each)
1 x 3 minute round hold 2, kick 2 (1 minute rest)
2 x 3 minute rounds standard conditioning rounds. 3 kicks right, 3 kicks left, 4 knees (1 minute rest between each round)
2 minute rest to talk about the clenching
3 x 3 rounds off balancing
2 minute rest
10 minute stretch
Kicking after having run 2 miles is so very hard. My legs did not want to cooperate. You will also notice I drop my hands the more tired I get. I was also “cheer leading” with my hands and some of my kicks. Lets see what else I did wrong. I was tired, my knees were crap, and I forgot to point toes, my off balances were less technique and more force. Dropping my guard was the biggest problem, but oh man is there a lot of crap to work on.
Anyhow I had a great day of training, even if my form went to crap as I got more and more tired. My partner H was making sure to call me out on my dropped guard. He was gently punching for my head every time he saw my guard drop. This is a good reminder to keep guard up and not get hit in the face.
I am exhausted, and am going to bed. We shall see if I can actually get my conditioning up, before Thai Camp. I am going regardless. I just hope not to die so fast there. So I am training.
I hope you all have a fantastic day. Thanks for reading, and keep working on being the best you that you can be.
2 hours of Muay Thai and Kali training. Have you ever noticed that when you focus so hard on fixing say a move you are doing, or an exercise you are doing, that you revert to old bad habits in other areas?
Muay Thai – Old Slapping Habit
I do… So lately I have been working on putting more power into my knees and kicks. Which means swinging my arm on same side as kick past my hip for more leverage, and trying to kick through my opponent. I was working on a knee entry to 4 count, putting power into kicks, as well as still working on distance management in our drill. Kru Kristen watched me drill it out. What was I doing? Well I am slapping the pads again, instead of doing my full extension punches, with power. I am basically pawing at the pads. That is what Kru Kristen said. What I was doing when I first started up till 3 or 4 months ago. I worked on getting my extension and power into my punches, and here I am making the same mistakes I made before. I was so annoyed at myself.
So of course I tried to work on my extensions and work on hitting the pads squarely. I worked on the power in my kicks and knees as well. Kru Kristen said, you love kicks but gotta remember form on your punches.
We worked on some pummeling where we used a knife hand into the bicep instead of putting our forearm into their neck for the transition to half and half plumb.
Kali – Hammer Lock to Basset Dal
In Kali… I had to shake off my annoyance at my old bad habit showing up again. We worked again on palm striking drills. Inside gunting, back hand gunting. This time we worked from a back hand gunting, to a stab in the bicep, pak sau (slap the hand on the bicep where you stabbed to control bicep and push arm into body), stab neck at the same time sapu luar (face opponent, and sweep leg from outside).
We then did a drill where we worked on gunting, pulling opponent off balance, stepping on their foot, and either putting the knife into the opponents knee, or putting the palm stick into the knee then pulling them over and off balance while standing on foot. For the drill we let go of foot so that we did not break our partners ankle.
After that we worked on two of my favorite moves put together. We scoop parry with a knife the jab, which cuts the opponents wrist. Then either mouse the cross while parrying, and checking the same jab hand with the blade of your forearm. Control the arm, force them to come forward by pulling them while attacking their face with the blade. Hammer Lock – you bend the opponents arm back around the blade so that their hand is behind their back. Controlling them this way, you perform the basset dal, step out to off balance, step your leg back to put all of their weight on the blade of their foot, and then hook your foot around that foot and push them over. The reason this is better if you can pull it off is that you have so much more control of the person when their arm is in a hammer lock. One wrong move on their part and they dislocate their own shoulder. So the opponent tends to be compliant. My two favorite moves, put together to make for a fun, dumping your partner drill! I had a blast doing this.
I have to work on focusing on my punches and making sure I get power into my kicks. I may have a private Muay Thai class tomorrow. I only say may, cause my instructor has been sick. We will see what happens.
If you got this far, you are amazing. Thanks for reading. I got smart and put links to my glossary in to the definitions I have for the words. Have a great night. I have a 5 am wake up.
I have seen these go around… so I thought it would be funny to do a whats in my martial arts gym bag. So for right now this is what is in it.
I am not certain anyone really wants to see whats in my bag. But maybe there are people out there that are just curious. I will tell you what is in the bag and why its there, and what I use it for. So if you are curious here is what I got.
Stuff:
12 oz boxing gloves
Shin Guards
Kali – Escrima Sticks
Blue boxing hand wraps
head bands
Green Muay Thai arm band
KT tape
Glove Dehumidifier
Jump Rope
Ibuprofin
Namman Thai Oil
Video Tripod
Belly Pad
Not Pictured:
Thai shorts, water bottle, ankle brace, and mouth guard are not pictured here.
All right boxing gloves are pretty self explanatory. Mine are 12 oz gloves, and 12 to 14 oz gloves are standard for women.
Shin guards are self explanatory, they are to guard the shins in pop the leather and sparring.
Kali/Escrima Sticks used in Kali practice.
Blue boxing hand wraps for wrapping hands done for protection and wrist support.
Green Muay Thai arm band… equivalent to belt system in most martial arts.
KT tape used to stabilize joints and wrap feet.
Glove dehumidifier used to remove moisture and keep your gloves smelling fresh.
Jump rope for cardio.
Ibuprofin is self explanatory.
Namman Thai oil is used for bruises, bone bruises and muscle aches. This stuff is the best.
Phone tripod so that I can take photos.
Belly pad used to protect against torso kicks and teeps.
Anyway this is what is in my bag. =) I don’t know if it is interesting to you, but this is what I have in it for now. Thanks for reading… have a great day.
Thinks with Spinks 