Post by superjock on Mar 5, 2011 0:22:27 GMT
Forgot that I had written this it's on my wee blog thingy.
Most of my students will be aware that I have been reading up on power training and that I have become addicted to kettlebells. My reading has been based mainly around Stan Pike & Rob Beauchamp's excellent Kettlebell Bible as well as various articles written by Charles Staley.
Both sources agree that higher intensity training methods are of more benefit to our pursuit than traditional endurance training followed by some dojo. Staley takes it one step further with his Escalating Density Training Programme. EDT is a time base training system which allows you(me) to work at your own pace and set targets for your own development. It is simple in design and can be shoehorned into various circuits using weights or body weight exercise.
Goal Setting
Since discarding my trusty chainsaw eight weeks ago I have gained 5kg and added 5cm to my waistline. So that's 105kg and 99cm round the belly. Now my Doc says that a 'big boned' chap like me should concentrate more on my waste-line than my weight. A 'healthy' waist is less than 90% of your hip measurement. So I am currently at 94%. Bugger. However weight control for me has always been a by-product of my other activities and I intend to keep it that way.
As you know goals should be SMART specific, measurable, achievable, recordable and time-scaled. Or something like that:-). When I introduced an EDT style circuit into our dojo one night it became very apparent to me that the goals of the exercise became blurred a wee bit especially amongst the younger ones. i.e. getting the highest number of reps overtook good form. From my point of view if the exercise doesn't make my karate stronger or better it has very little value to me. So what are my goals?
Specific
Develop stronger, faster punches.
Strengthen my legs in preparation for kick development later.
and ok lose the belly
Measurable & Achievable
I am aiming for a 10% improvement in all these areas. Probably well achievable however I may up the anti on this as I get into it.
Recordable
I will update the blog with my results as I go.
Time-scaled
This programme will last for 6 weeks when I will change onto another.
The Programme
Day 1 Makiwara and 16kg kettlebell bent over rowing. I will be doing high intensity low rep sets i.e.
Warm up.
2 minute rounds with 1 minute rest between rounds.
Start with 8 reps makiwara immediately followed by 8 reps of bent over rowing then makiwara then rowing as many sets as you can. Record the number sets you do in each exercise .
After 2 minutes take 1 minute active rest.
Then 7 reps of each for 2 mins then 1 minute active rest the 6,5,4, 3..................you get the picture.
At the end of the session warm down and stretch.
At this stage I will total the number of reps I have done this is my base-line that I have to equal or better next time round.
Day 2 Legs using 5kg ankle weights and 16kg kettlebell, knees to chest with ankle weights and squats with double-handed grip on kettle bell.
Same rules as day 1, hey that's the beauty of this system you can adapt it to any exercise session.
Day 3 as day 1 unless a 'dojo day' in which case day 3 will happen on day 4. Confused come back and read about my progress all will be revealed.
Recovery I should also mention here that you should also have a complete day of rest. My day is Saturday.
General Guidelines
If you get half way through a set at time up, finish and count it i.e. complete both sides of the body don't get all anal on time keeping. Your body can't read your stopwatch.
Remember to warm up thoroughly beforehand and warm down and stretch at the end.
This happens on top of my normal karate skill practise not instead of.
Remain focussed on the goal and not get hung up on the process. The goal is stronger faster punches not more reps.
Use good form and perform full power punches (see #4)
Come back often and cheer my progress!!!!!!!!!!!!
Most of my students will be aware that I have been reading up on power training and that I have become addicted to kettlebells. My reading has been based mainly around Stan Pike & Rob Beauchamp's excellent Kettlebell Bible as well as various articles written by Charles Staley.
Both sources agree that higher intensity training methods are of more benefit to our pursuit than traditional endurance training followed by some dojo. Staley takes it one step further with his Escalating Density Training Programme. EDT is a time base training system which allows you(me) to work at your own pace and set targets for your own development. It is simple in design and can be shoehorned into various circuits using weights or body weight exercise.
Goal Setting
Since discarding my trusty chainsaw eight weeks ago I have gained 5kg and added 5cm to my waistline. So that's 105kg and 99cm round the belly. Now my Doc says that a 'big boned' chap like me should concentrate more on my waste-line than my weight. A 'healthy' waist is less than 90% of your hip measurement. So I am currently at 94%. Bugger. However weight control for me has always been a by-product of my other activities and I intend to keep it that way.
As you know goals should be SMART specific, measurable, achievable, recordable and time-scaled. Or something like that:-). When I introduced an EDT style circuit into our dojo one night it became very apparent to me that the goals of the exercise became blurred a wee bit especially amongst the younger ones. i.e. getting the highest number of reps overtook good form. From my point of view if the exercise doesn't make my karate stronger or better it has very little value to me. So what are my goals?
Specific
Develop stronger, faster punches.
Strengthen my legs in preparation for kick development later.
and ok lose the belly
Measurable & Achievable
I am aiming for a 10% improvement in all these areas. Probably well achievable however I may up the anti on this as I get into it.
Recordable
I will update the blog with my results as I go.
Time-scaled
This programme will last for 6 weeks when I will change onto another.
The Programme
Day 1 Makiwara and 16kg kettlebell bent over rowing. I will be doing high intensity low rep sets i.e.
Warm up.
2 minute rounds with 1 minute rest between rounds.
Start with 8 reps makiwara immediately followed by 8 reps of bent over rowing then makiwara then rowing as many sets as you can. Record the number sets you do in each exercise .
After 2 minutes take 1 minute active rest.
Then 7 reps of each for 2 mins then 1 minute active rest the 6,5,4, 3..................you get the picture.
At the end of the session warm down and stretch.
At this stage I will total the number of reps I have done this is my base-line that I have to equal or better next time round.
Day 2 Legs using 5kg ankle weights and 16kg kettlebell, knees to chest with ankle weights and squats with double-handed grip on kettle bell.
Same rules as day 1, hey that's the beauty of this system you can adapt it to any exercise session.
Day 3 as day 1 unless a 'dojo day' in which case day 3 will happen on day 4. Confused come back and read about my progress all will be revealed.
Recovery I should also mention here that you should also have a complete day of rest. My day is Saturday.
General Guidelines
If you get half way through a set at time up, finish and count it i.e. complete both sides of the body don't get all anal on time keeping. Your body can't read your stopwatch.
Remember to warm up thoroughly beforehand and warm down and stretch at the end.
This happens on top of my normal karate skill practise not instead of.
Remain focussed on the goal and not get hung up on the process. The goal is stronger faster punches not more reps.
Use good form and perform full power punches (see #4)
Come back often and cheer my progress!!!!!!!!!!!!