Sunday Karate workout – 12/30/07 – I think this workout is helping.
I think that things are starting to improve, at least related to my hips. Since I have been doing these workouts, my hips and knees are not as sore as they were just a week or so ago.
Arm circles – 18 both forward and backward
Trunk twists – 18 each side
Weighted side bends – 20lbs x 18 each side
Glute ham raises – 18
Reverse crunches – 18
Crunches – 18
Pushups – 18
Plank – 40 seconds
Lying side leg raises – 18 each leg
Medicine ball squats – 4lbs x 18
Kicks to the Front, side and back – 8 each leg
Saturday Karate class – 12/29/07 – Sparring work.
Today was the first class where Sensei Gatch, along with Sensei Plocharczyk, ran the classes since Sensei Noia had to take over classes in other park districts.
We started with our normal warm up and stretching. After the warm up, we put on our sparring gear.
We started working on shifting drills. We made two lines with a partner in front of us and then shifted in, attacked, shifted out and moved to the right and a new partner to attack. Sensei Plocharczyk said that I need to extend more when I reverse punch. For example, when I was punching with my right hand, I was not twisting my hips enough and not extending my right punch far enough. I might need to work on some twisting lunges in my home workout to help correct this problem.
We then worked on some partner drills where we moved back and fourth and then we worked on angles. Moving on angles was somewhat confusing to me and I need to spend more time practicing those movements. I kept tangling my feet up when moving sideways.
We finished up with some free sparring. I felt really loose for some reason and for the first time in a long while, I was able to move easily. Sensei Plocharczyk made a comment that I have improved since he saw me last and that I my moves were more fluid than before. He also said that I need to work on my combination moves. When I would block an attack, I was not countering fast enough or sometimes not at all when I could have.
Class was good.
Friday Karate workout – 12/28/07 – A little stance training.
Arm circles – 17 both forward and backward
Trunk twists – 17 each side
Weighted side bends – 20lbs x 17 each side
Glute ham raises – 17
Reverse crunches – 17
Crunches – 17
Pushups – 17
Plank – 35 seconds
Lying side leg raises – 17 each leg
Medicine ball squats – 4lbs x 17
Stance training:
Front stance – 30 seconds each leg
Back stance – 30 seconds each leg
Horse stance – 30 seconds each leg
Thursday Karate workout – 12/27/07 – Karate training at the basketball courts.
One of our fellow students, John, from Thursday class, was kind enough to get some space in a gym, on a sectioned off basketball court, so that we could train since we didn’t have class tonight. There was 13 of us and it was a good workout for all of us.
We started out with some kihon. We formed a large circle, one person would call out a movement or combination and we would do each movement five times both forward and backward. After doing 130 moves, we were all breathing pretty hard and sweating.
Next we did something similar but instead of simple moves, we built movements on to each move. The first person would call downward block, we would do that move front and back and then the next would add on a reverse punch, we would do that move then the next would add something else. Some of the combinations were somewhat complex but we made it through them.
After that came kata. We started with Heian Shodan and worked our way up to Jion. No matter how hard I train, doing all those kata in a row without rest really tires me out. My legs were aching. We then split up into some groups and the 3rd kyus worked on Jion with John.
John then suggested that we pair up and make up our own kata and then do it in front of the rest of the group. My wife, our friend Ken and I created a simple kata where we started with a downward block to the left, step forward front punch, turn the other way and outward block, step forward with front punch again, downward block right, step forward front snap kick, step again front snap kick, turn around with downward block, step forward front punch, step forward again with front punch and kiai. The movements were in the shape of a plus sign.
After that most of the group played some basket ball but I ended up standing off to the side, since my legs were spent and worked on taking Ken through all of Jion.
It was a good time for all and I really appreciate that John did this for us.
Wednesday Karate workout – 12/26/07
I did the same workout but changed the order a little bit. I moved the medicine ball squats to the end of the workout since my legs are better warmed up at that point.
Arm circles – 16 both forward and backward
Trunk twists – 16 each side
Weighted side bends – 20lbs x 16 each side
Glute ham raises – 16
Reverse crunches – 16
Crunches – 16
Pushups – 16
Plank – 30 seconds
Lying side leg raises – 16 each leg
Medicine ball squats – 4lbs x 16
Kata:
One each of Heian Sandan, Heian Yondan, Heian Godan, Tekki Shodan and Jion
Kihon:
Kicks to the Front, side and back – 8 each leg
