August
Focus
HERE IS MY PRESENT TRAINING REGIME. I
have added some notes about repetitions and also my objectives. If nothing
else, I hope it gets at least one person around the world into their dogi and
practicing outside their regular dojo-geiko. I'll leave it there for the time
being. Osu!!
Basic Training Schedule
Sunday:
·
Am: Walk to Jog and
stretch out.
·
Noon or Pm: Home
Karate and deep stretch.
Monday:
·
Am: Walk to Jog,
Weights (Torso) and stretch out.
Tuesday:
·
Am: Walk to Jog,
Weights (Limb) and stretch out.
·
PM: Online
Class/Training
Wednesday:
·
Am: Walk to Jog and
stretch out.
Thursday:
·
Am: Walk to Jog,
Weights (Torso) and stretch out.
·
Pm: JKA Training and
stretch.
Friday:
·
Am: Walk to Jog,
Weights (Limb) and stretch out.
·
Pm: Home Karate and
deep stretch.
Saturday:
·
Am: Walk to Jog and
stretch out.
·
Noon: JKA Training
and stretch.
·
Daily Calisthenics
·
Daily Stretching
Conditioning
Walk-To-Jog
Month One
Week 5-8
·
Week 5: Jog 10 Seconds and walk for 4 minutes. Repeat till you reach 30-45
minutes.
·
Week 6: Jog 15 Seconds and walk for 4 minutes. Repeat till you reach 30-45 minutes.
·
Week 7: Jog 20 Seconds and walk for 4 minutes. Repeat till you reach 30-45 minutes.
·
Week 8: Jog 30 Seconds and walk for 4 minutes. Repeat till you reach 30-45 minutes.
Daily
Calisthenics
Exercises:
·
Calf Raise 50 reps.
·
Free Squats 50 reps.
·
Regular pushups. 50 reps
·
Crunch 50 reps.
Weight
training
Exercises- Torso:
1. Flat bench
press/Flat flies
2. Arnold
press/Military press
3. Bent over
row
4. Dead lifts
Exercises- Limb:
1. Goblet
squats
2. Stiff leg
dead lifts
3. Alternating
bicep curls
4. Triceps
extensions
Daily
stretching
Exercises:
1.
Front/back/
side/ down bends/Reach
2.
Front/back/side
lunge/Squat stretches
3.
Laying quad
stretch
4.
Butterflies/
Hip twist stretch
5. Child Pose to Upward Facing Dog
6. Seated straddle splits-Leans and
reach
7. Shoulder stretch
8. Chest opener (arms back)
Deep
stretching
Exercises:
1. Child’s pose
2. Baby dragon (or low lunge)
3. Hamstring stretch
4. Swan pose (pigeon pose)
5. Straddle fold
6. Half happy baby
Karate
本 KIHON
その場基本 Sonoba-Kihon- Stationary
1. Choku zuki
2. Age uke/Choku zuki
3. Soto uke/Choku zuki
4. Uchi uke/Choku zuki
5. Gedan Barai/Choku zuki
Repetitions: 10
warm up reps—super slow; then, 30 or more reps with maximum speed without
compromising form. Pertaining to this point, the concentration on ‘chikara no
kyojaku’ and ‘waza no kankyu is high on my ‘sonoba-kihon’ agenda.
移動基本 Ido-Kihon- Moving
1.
Oi-zuki
2.
Mae Geri
3.
Yoko Keage
4.
Yoko Kekomi
5.
Ushiro geri
Repetitions: 10 warm up
reps—five in each directions. Simple and aim to kick higher each rep and each
work out.
組手 KUMITE
At the club work on 3 step and 1 step
training with students. In the senior class work on 1 step and semi free.
型 KATA
For the first month back focus on the
Heian Katas and work on building up your Kihon and body strength. Flexibility is super important so focus on stretching
between each Kata. Heian Shodan-Godan and Tekki Shodan.
Base Diet
The Base Diet schedules
Meal
Schedule
Meal #1 @ 8:00-9:30:
Meals:
The first meal of the day is a “Kick off
meal” that will help support your day. A coffee and protein source will help
you improve your over all metabolic rate for the date and help satiate you. The
focus should be on eating enough to push your metabolism and keeping your
calories low enough that you drop weight.
Meal examples:
•
Black
Coffee with a sweetener.
•
Metamucil
and supplements.
•
Yogurts/Protein
bar/Protein shake.
Meal #2 @ 8:00-9:30:
Meals:
The second meal is going to be similar to the
first meal, it will help you be satiated and help you get through to the next
meal. If you consume one thing in the morning, choose a different one for the
next meal. Focus on eating clean and pushing yourself to the next level
metabolically. It will take a lot of will power but you need to maintain a
lower level of calories and as much protein as you can consume.
Meal examples:
•
Black
Coffee with a sweetener.
•
Supplements.
•
Yogurts/Protein
bar/Protein shake.
Meal #3 @ 8:00-9:30:
Meals:
Your dinner should be made up of a Protein,
Veggie and starch. Most of the dinners can be fairly open ended calorie wise as
you have room due to low calories all day. Focus instead on eating clean,
keeping your cooking clean and not over eating.
Meal examples: (505-660 Calories)
•
Black
Coffee with a sweetener. (5 Calories)
•
Protein
(Chicken 374, Steak 483, Pork 472, Fish 480 Cal.)
•
Veggies
(Frozen/Canned/fresh) (75 Cal.)
•
Starch
(Rice- 51 Calories, Potatoes 100 Calories boiled)
Supplement schedule
Round
one: 6:30-7:00
·
Water with -One a day multi
vitamin, CLA, Glucosamine, Fiber Product
Round
two: 11:30-12:30
·
Water with - Probiotic, Glucosamine
Round
Three: 4:30-5:30
·
Water with – CLA
