I RECENTLY resumed Kabudo training Saturdays, and look forward to attaining my yellow belt towards the end of this year. The training is very different from what my body is accustomed to doing, and now that I'm getting a little better at remembering the various katas (a little better), the moves are feeling more fluid. Sunday morning DOMS are a thing, too. I didn't expect this kind of training would make my muscles feel as worked as they do.
The 'calories burned' numbers I give at the end of each session on the assault bike is just what the bike tells me I've burned, so considering my size, I'm likely burning more than this.
CARDIO Sunday March 20th
Stretch spine, legs, adductors,
Assault bike:
10 mins @ +55 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
15 mins @ +50 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
5 mins @ +50 rpm
455 calories burned
CARDIO Thursday March 17th
Stretch spine, legs, adductors,
Assault bike:
10 mins @ +50 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
7 mins @ +50 rpm
413 calories burned
GOOD MORNINGS & ACCESSORIES Tuesday March 15th
Stretch spine, legs, adductors, shoulders
Good mornings w/axle:
20 kg x 10
50 kg x 5
80 kg x 3
100 kg x 3 x 10 TPR
Hamstring curls (p/l):
15 kg x 2 x 20
10 kg x 2 x 20
CARDIO
Assault bike:
15 mins @ +50 rpm
129 calories burned
CARDIO Thursday March 3rd
Assault bike:
10 mins @ +50 rpm - 82 cals
2 mins rest
10 mins @ +50 rpm - 85 cals
2 mins rest
10 mins @ +50 rpm - 87 cals
2 mins rest
10 mins @ +50 rpm - 85 cals
339 calories burned
CARDIO Sunday February 27th
Assault bike:
10 mins @ 50 rpm - 80 cals
2 mins rest
10 mins @ 50 rpm - 82 cals
2 mins rest
15 mins @ +45 rpm - 101 cals
2 mins rest
6 mins @ +45 rpm - 42 cals
305 calories burned
GOOD MORNINGS & ACCESSORIES Tuesday February 22nd
Stretch spine, quads, adductors, shoulders
Good mornings w/axle:
10 kg x 10
55 kg x 5
75 kg x 5
95 kg x 3 x 10 TPR
Hamstring curls (p/l):
15 kg x 2 x 20
10 kg x 2 x 20
CARDIO
Assault bike:
10 mins @ 55 rpm
96 calories burned
PRESS Thursday February 17th
Stretch spine, shoulders, biceps
Axle OHP (strict):
10 kg x 10
50 kg x 5
70 kg x 3
80 kg x 1
90 kg x max effort 6
55 kg x max effort 18
Savickas press:
40 kg x 6
30 kg x 10
DB incline bench press (p/h):
15 kg x 2 x 20
CARDIO
Assault bike:
5 mins @ +55 rpm
PULLS & CURLS Tuesday February 15th
Stretch spine, adductors, shoulders, biceps
Deadlifts w/barbell:
70 kg x 10
110 kg x 5
150 kg x 5
190 kg x 3
220 kg x 1 - double overhand, no belt
Seated rows (free handles):
67.5 kg x 4 x 10
Face-pulls:
45 kg x 4 x 20
Preacher curls w/EZ bar:
20 kg x 10
25 kg x 10
30 kg x 10
Bicep curls (p/h):
15 kg x 10
12.5 kg x 10
10 kg x 3 x 10
CARDIO
Assault bike:
5 mins @ +55 rpm
GOOD MORNINGS & ACCESSORIES Thursday February 10th
Stretch spine, adductors, quads, glutes, hamstrings
Good mornings w/axle:
10 kg x 10
40 kg x 10
70 kg x 5 x 10
Face-down bench rows:
12.5 kg x 10
42.5 kg x 5 x 10
Hamstring curls (p/l):
15 kg x 2 x 20
Triceps push-downs w/rope:
40.5 kg x 10
49.5 kg x 5 x 10
PRESS & CURLS Tuesday February 8th
Stretch spine, shoulders, biceps
Axle OHP (strict):
22 kg x 10
42 kg x 5
52 kg x 5
62 kg x 3
82 kg x 1
87 kg x max effort 6
57 kg x max effort 12
Bench press:
20 kg x 10
60 kg x 5
75 kg x 3
85 kg x 10
Preacher curls w/EZ bar:
20 kg x 10
30 kg x 3 x 10
Bicep curls (p/h):
12.5 kg x 3 x 10
10 kg x 3 x 10
CARDIO
Assault bike:
10 mins @ +55 rpm
109 calories burned
YOKE & ROWS Saturday February 5th
Stretch spine, adductors, quads, glutes, hamstrings
Yoke walk (low-pick, no belt, no shoes):
170 kg x 4 x 15 meters
210 kg x 4 x 15 meters
250 kg x 4 x 15 meters
Seated rows (free handles):
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Face-pulls:
45 kg x 4 x 20
Hamstring curls (p/l):
17.5 kg x 20 PR
15 kg x 20
CARDIO Tuesday January 18th
Assault bike:
10 mins @ 60 rpm - 133 cals
10 mins @ +55 rpm - 104 cals
15 mins @ +50 rpm - 122 cals
10 mins @ 50 rpm - 85 cals
Treadmill:
5 mins @ level 7 - 18 cals
462 calories burned
Body weight: 132.4 kg - 2.6 kg lost since Thursday
PULLS & ROWS Saturday January 15th
Stretch spine, adductors, quads, hamstrings
Face-down bench rows:
12.5 kg x 10
30 kg x 10
50 kg x 10
70 kg x 10
Seated rows (free handles):
60 kg x 10
67.5 kg x 10
75 kg x 10
82.5 kg x 5
Face-pulls:
45 kg x 4 x 20
DB Pendlay rows (l&r):
40 kg x 3 x 10
Hamstring curls (p/l):
15 kg x 2 x 20 TPR
MOBILITY, BENCH & CORE Thursday January 13th
Stretch spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release (p/l): 2 x 10 seconds
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric (p/l): 2 x 10 seconds
Curl-up with adductor stretch: 2 x 10
CORE & TENDONS
Axe swings (p/side):
22.5 kg x 10
31.5 kg x 10
40.5 kg x 4 x 10
Forty-five degree back raises:
BW x 2 x 10
Bench press:
20 kg x 10
60 kg x 5
75 kg x 4 x 10
Incline DB press (p/h):
15 kg x 3 x 20
DB front raises (l&r):
10 kg x 4 x 10
CARDIO
Assault bike:
10 mins @ +55 rpm
105 calories burned
Body weight: 135 kg
PRESS & CARDIO Sunday January 9th
Axle OHP (strict):
10 kg x 10
40 kg x 5
50 kg x 3
60 kg x 3
70 kg x 2 x 10 PR
50 kg x max effort 14
Incline DB press (p/h):
12.5 kg x 4 x 20 TPR
Assault bike:
15 mins @ +50 rpm
2 mins @ +65 rpm
163 calories burned
