Weight lifting for the week of 9/23/2019… Eccentric Training

So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.

However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.

There are three stages of muscle movement.
Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you.
Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up.
Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.

Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.

Workout: 15 minute HIIT Run

  1. 3 minute warm up walk
  2. 2 minute run
  3. 30 second sprint
  4. 2 minute run
  5. 30 second sprint
  6. 2 minute run
  7. 30 second sprint
  8. 2 minute run
  9. 2 minute and 30 second walk

Weight Lifting: 31 minutes

  1. Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
  2. Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
  3. Side lunges– x 50 lunges
  4. Flutter kicks– as many as you can do in 1 minute x 3
  5. Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)

So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.

If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.

Weight lifting workout for the week of 8/5/2019…back into my normal-ish routine?

Ok so Muay Thai camp is over and I am no longer doing crazy conditioning to get ready for it. So I am going back to my normal-ish routine.

I say normal ish, because we are not adding in a Wednesday Thai Boxing class, and Friday one. I have change my schedule to reflect that.

So I plan on doing this weight lifting workout at least twice this week, instead of three times this week.

Here is the workout: 50 minutes with 30 second rests between sets.

  1. 16 minute warm up run
  2. Tripod Tricep Row 35 lbs reps – 12L 12R, 12L 12R, 12L 12R
  3. Hip Thrustors 35 lb reps – 15, 15, 15
  4. Bulgarian Split Squats reps – 15L 15R, 15L 15R, 15L 15R
  5. Squat and Press 25lbs racked on each shoulder 50lbs – reps – 8, 8, 8
  6. Kettle Bell Around the World 25 lbs reps – 1 minute, 1 minute, 1 minute
  7. Kettle Bell Swings 25 lbs reps – 12, 12, 12

Thanks for reading. Keep working on being the best you can be. Respect to you and your family.

Conditioning Day 8…4 hours, First Low Energy Day Since Starting

4 hours of training today. My mile run time sucked, it was hot outside, and I did not want to do it. But I did it anyway.  I was/am really tired.

I ran the mile for warm up. It was by far my worst mile. 14 minute mile, and it was hot. 85 degrees F out is not fun to run in.

I then did 12 rounds training. 8 rounds bag work, and 4 rounds of distance management and teeping.

Conditioning Training

Training:

  1. 1 mile run
  2. 1 x 3 minute round on bag
  3. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  4. 1 x 3 minute round on bag
  5. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  6. 1 x 3 minute round on bag
  7. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  8. 1 x 3 minute round on bag
  9. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  1. 1 x 3 minute round , cross, jab, teep
  2. 15 second rest
  3. 1 x 3 minute round , cross, jab, teep
  4. 15 second rest
  5. 1 x 3 minute round , cross, jab, teep
  6. 15 second rest
  7. 1 x 3 minute round , cross, jab, teep
  8. 15 second rest
  1. 1 x 3 minute round on bag
  2. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  3. 1 x 3 minute round on bag
  4. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  5. 1 x 3 minute round on bag
  6. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.
  7. 1 x 3 minute round on bag
  8. 30 second burn out Makatune, #6 elbow, and then knees till time out, then double kick.

Muay Thai Class

We worked on elbows today. We did a line drill where we all line up and split up working on technique. I love doing line drills and it was perfect when we were first starting to learn new things. We have a number of new students and it is great review for us.

The drill we worked on was:

  1. L horizontal elbow
  2. R Downward Diagonal elbow
  3. Lead spinning backward upward elbow
  4. Upward elbow
  5. Spearing elbow

These were great and I felt good doing them. Kru Kristen gave me a compliment saying you have been working on these in Ajarn Chai’s seminar right? I said yes. She said, your elbows look good. Yay!

Then the newer students paired off for clench work, and we green arm bands and up, went to sparr with J. He is training for fight coming up, and I am training for Muay Thai camp.

I dropped my hands a few times, and got punched cause of it. But over all I would say kept my hands up, blocking the punches coming at my face. I was able to get some torso shots in, and some kicks in. I was even able to knock his glove down and put one right in his kisser. What I did not do is shield very many kicks. I sucked at that today.

So yeah today was a… I don’t really want to do this today but I did it… kind of training day. Sparring at the end was fun and worth it. First day in the 8 so far that has been lack luster for me.

I have a early morning training day tomorrow. 6 am… weeeeee… so I am going to get to bed.

Thanks for reading. I know that not all days are going to be great, and not all days are going to be the ones that are looked forward to, and that some days are going to be meh. But I just gotta keep working at it. Have a great night/day/morning where ever you are, and keep working to be the best you that you can be.

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 3…1 mile run and 16 rounds Muay Thai

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

Conditioning Day 2…Muay Thai hold 2, kick 2

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:

  1. 10 minute stretch
  2. 4 x 3 minute rounds of kicks to knees, not super hard warm up the joints =) (1 minute rest between each)
  3. 1 x 3 minute round hold 2, kick 2 (1 minute rest)
  4. 2 x 3 minute rounds standard conditioning rounds. 3 kicks right, 3 kicks left, 4 knees (1 minute rest between each round)
  5. 2 minute rest to talk about the clenching
  6. 3 x 3 rounds off balancing
  7. 2 minute rest
  8. 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.

Weight Lifting Workout for the Week of 06/24/2019

Got my workout in today. I was able to get 45 minutes squeezed in between getting my husband at the metro, feeding the family and now going to work. I got a 13 minute mile in. Yay! I say get a workout in where ever and when ever you can.

Anyway enough talking lets get to the workout.

45 Minute workout:

  1. 20 minute steady state run.
  2. Reverse lunge with bicep curls 10 lbs each hand reps – 10, 10, 10
  3. Bulgarian Split Squats reps – 15, 15, 15
  4. Reverse pike crunches reps – 20, 18, 16
  5. Bicycle crunches reps – 20, 20, 20
  6. Planks 1 minute x3 reps
  7. Olympic Barbell Dead lifts 115 lbs – 10, 9, 9

Anyway I hope you all are having a great week! Thank you for reading. Keep being awesome and keep working to be the best you, that you can be.

Even though its not the best time of the month for me, I am feeling pretty good. =)