November Recap Part 1: Acceleration

THERE'S been some decent progress made so far this month. I pulled 150 kilograms for four sets of ten - double overhand, no belt - which was a personal record for volume at that loading with six metric tonnes moved. I did not walk away from it completely unscathed... I had in fact programmed a fifth set, but I knew my back wouldn't take it after what turned out to be a mild lumbar strain towards the end of the fourth. I am also steadily increasing loading and volume in other areas and kobudo is feeling a little more comfortable.

 

So far, all the people I have met at Swan Hills Goju Ryu have been really nice. They go out of their way to give me beginners instructions alongside the rest of the class. This time next year they will be sending a team to Okinawa to compete amongst the highest levels of the discipline. I know I won't be anywhere near good enough to compete in just one year, but I'd sure like to go with them for the experience.

 

S.P.D. Sunday November 14th

Stretch: everything!

Axle squat to box:

47.5 kg x 10

97.5 kg x 4 x 10

Axle OHP:

47.5 kg x 3

55 kg x 4 x 10

Romanian deadlift w/barbell: 

90 kg x 4 x 10

CARDIO

Tonfa Kobudo: 

10 mins

 

GOJU RYU Okinawan Weapons Training Saturday November 13th

Bo, Sai & Tonfa Kobudo: 

90 minutes

 

MOBILITY & AGILITY Tuesday November 9th

Stretch: spine, adductors, glutes, biceps

PRE-TRAINING

Kneeling hip flexor release: 2 p/side for 10 seconds each

Plank on hands: 2 x 30 seconds

Resisted hip flexion isometric: 2 x 10 seconds p/side

Curl ups with adductor stretch: 2 x 10

CORE & TENDONS

Axe-swings (p/side):

36 kg x 10

40.5 kg x 10

45 kg x 10 TPR

DB side raises (l&r):

12.5 kg x 35, 20, 15 PR

DB curls (l&r):

12.5 kg x 4 x 10

9 kg x 10

Triceps pushdowns:

90 kg wide grip x 10

45 kg rope x 20

repeat

CARDIO

Assault bike: 

5 mins @ +55 rpm

 

PULLS Sunday November 7th

Stretch: spine, adductors, quads, hamstrings, biceps

Deadlifts w/barbell:

60 kg x 10

100 kg x 3

130 kg x 3

150 kg x 4 x 10 PR no belt, double overhand

Face-pulls: 

45 kg x 5 x 20 PR

CARDIO

Assault bike: 

5 mins @ +50 rpm

MOBILITY & AGILITY Tuesday November 2nd

Stretch: spine, adductors, glutes, biceps

PRE-TRAINING

Kneeling hip flexor release: 2 p/side for 10 seconds each

Plank on hands: 2 x 30 seconds

Resisted hip flexion isometric: 2 x 10 seconds p/side

Curl ups with adductor stretch: 2 x 10

CORE & TENDONS

Axe-swings (p/side): 

36 kg x 5 x 10 PR

DB side raises (l&r): 

12.5 kg x 30, 20, 10 PR

DB curls (l&r): 

12.5 kg x 4 x 10 TPR

CARDIO

Assault bike: 

5 mins @ +55 rpm