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Suz's Kickboxing Training Log


suz
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Saturday February 10th, 9:45am-11:00am:

 

Pre warm up: light stretching

Warm up: 2 minutes of running

Stretching

15 minutes of sparring

15 minutes of kata practice

70 squats

15 pushups

2 minutes of running

2 minutes of roundkicks on the heavy bag

10 regular pullups

6 overhand pullups

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Sunday February 11th, 11:45-1:00pm:

 

Pre warmup: Stretching

Warmup: 2 minutes of running

Stretching

10 minutes of jab/punch/kick combo drills

10 minutes of hookkick drills on floppy targets

2 minutes of running

2 minutes of crunches

2 minutes of pushups

After class: 10 pullups, roundkicks on heavy bag, precision roundkicks on dummy.

 

We headed up to Whistler on Sunday afternoon because Trev is shooting a TV show up here for a few days. The show is putting us up at the Four Seasons Hotel, which I believe is the fanciest hotel in Whistler. The gym up here is crazy good. 6 treadmills, 6 stairmasters, free weights, every weight machine imaginable, and a mirrored studio area for stretching, yoga... and kickboxing training

 

Sunday February 11th, 5:00-6:00pm:

 

Went for a 3 mile run on the treadmill. This was my first time ever on a treadmill and I discovered that running on a treadmill is way easier than trail running. After that I did some stretching then had a go with the free weights. I'm used to bodyweight exercises so I found the weights a bit foreign. My favourite machine was the lat pull down machine. I was able to do my bodyweight, just over a hundred pounds, for a few reps. Hopefully this will help me with my overhand pullups.

 

Monday February 12th, 12:00-1:00pm:

 

Another run, this time 2.5 Miles. The hotel staff brought me some lemon water about 20 minutes in on the machine (they must have known I was getting tired), it gave me a good boost and I ended up running for a full half hour. After that had a little swim and a long soak in the hottub.

 

In case you're wondering... no I don't ski or snowboard. Such a waste, I know, being in one of the premier ski destinations in the world. BTW -- Whistler sucks for vegans. There are fur stores all over the place and all the restaurants seem to be steak houses. We went out last night with a big (carnivore) group and the only thing on the menu we could have was the baked spring roll appetiser. The waiter felt some sympathy -- he said he was raised vegan but has since gone to the dark side and now eats bacon veggie burgers. I asked him to talk to the chef about adding something to the menu and he said he would. Tonight we're gonna try Thai food. Hopefully we'll have better luck.

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Whistler update: Trev and I went out for Thai Food as planned last night and ended up having a fantastic vegan meal. The waitress was super nice and went and talked to the chef for us. We ended up getting a few custom vegan dishes -- spring rolls, pad thai, roasted vegetables with cashews and rice. It was a good thing we were there for a late dinner -- around 9:30pm, any earlier and they said we would have been out of luck with the custom order. We were very appreciative and tipped super well in hopes of helping the next vegans who wander in.

 

So, today is my last day up here. No more working out. I have a sore knee from all the running. I did however take advantage of the pool, hottub, and steam room today. I will be very sad to leave. It's pretty crazy staying at a place like this for free.

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Saturday February 17th, 2-4pm:

 

Sparring Seminar

 

The seminar started out very well. Full face contact sparring at about 80% strength. I learned tons, had some great partners, took some good hits and gave some good hits.

 

I did two rounds with the scariest girl at our club. A better description of her is possessed-demon-street-brawler, actually. I survived the first round without getting too hurt and then I figured her out and was able to hold my own.

 

So I was feeling pretty good and I got paired up with another girl, a low belt and a southpaw. Very early on into the round we both roundkicked with the same leg, clashed, and because she outweighed me by forty pounds I lost my balance and fell over -- landing on my right wrist. It wasn't even a body shot or foot sweep for cryin' out loud. My hand went instantly numb. And that was the end of the seminar for me.

 

I spent the 2nd half sitting on the bench moping and icing my wrist. I'm not sure if it's broken or just badly sprained. I can't move my wrist, I can't put any pressure on my fingers or make a fist, it hurts to squeeze, and it's throbbing constantly. It's been almost 24 hours now. If it's still not better in a day or two I think I'll get it x-rayed.

 

The worst part is that I'm out for a while now. I always like to say pain is good, so I think i'll just sit back and try to enjoy the pain for a while.

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Saturday February 24th, 9:45am-11:00am:

 

Breakfast at 8:00am: Green smoothie (vega, vanilla rice milk, banana, apple, kale, baby spinach leaves, flax oil)

 

Pre warm up: light stretching

Warm up: 5 minutes of running

5 minutes of kickboxing drills

2 minutes of jumping jacks

2 minutes of stretching

5 minutes balance drills -- standing on one leg and kicking with other

2 minutes of core conditioning

30 hindu squats

50 crunches

2 minutes of holding pushup position on elbows

3x2 minute rounds of no contact sparring

2 minutes of 1 handed dips (due to sprained arm)

60 lunges

Ended off with some leg conditioning kicks on the heavy bag and some kata practice on my own.

 

I wrapped my wrist up tightly with a hand wrap and managed to get through class. Hopefully it'll heal back fully pretty soon so I can get back into doing pushups.

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Sunday February 25th, 11:45am-1:15pm:

 

Pre warm up: stretching, light contact sparring

Warm up: 2 minutes jumping jacks, 1 minutes knees up running on the spot

Stretching

2 minutes of shadow kickboxing

5 minutes of leading front kick/jump scissor kick combos

15 minutes of heavy bag drills (jab/punch/roundkicks)

5 minutes of squats

100 crunches

100 squats

40 knuckle pushups (only ones I can do right now with injured wrist)

 

After class:

3 x 2 minute rounds of half contact sparring

Light stretching

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Sunday March 4th, 11:45am-1:15pm:

 

Pre class warmup: stretching, 10 pullups, kick drills (round kick and hook kick)

 

Warm up: 2 minutes sprinting, 2 minutes of sideways running

Stretching

2 minutes of kickboxing target training

2 minutes of crunches holding medicine ball

3 x 2 minute rounds of kickboxing on the heavy bag

2 more minutes of kickboxing target training

2 minutes of jump scissor kicks with target paddles

2 minutes of stretching

2 minutes of anternating jumping exercises

 

After class:

20 full strength round kicks on the heavy bag (each leg)

10 regular pullups

3 overhand pullups

60 crunches

30 pushups

another serious stretch

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Tuesday March 6th, 6:15am-7:15am:

 

Pre warm up: light stretching

Warm up: 5 minutes of skipping

5 minutes of stretching

Circuit training:

2 minutes of leg raises on yoga ball

2 minutes of kickboxing on heavy bag

2 minutes of hook kicks on floppy target

2 minutes of shadow kickboxing with hand weights

2 minutes of pushups (5 sets of 10) with elastic for resistance

2 minutes of sprinting and jumping

2 minutes of kickboxing on heavy bag

2 minutes of crunches on yoga ball

Cool down: light stretching

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Thursday March 8th, 6:15am-7:15am:

 

Pre warm up: light stretching

Warm up: 2 minutes of running, 2 minutes of skipping

5 minutes of stretching

2 minutes of shadow kickboxing

2 minutes of Leg raises with elastic for resistance

more stretching

30 pushups with elastic for resistance

40 crunches

a bunch of running

2 minutes of squats

15 minutes of kata practice

 

pretty mellow workout today

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Sunday March 11th, 11:45am-1:00pm:

 

Pre warm up: stretching

Warm up: 2 minutes of knees up running

Stretching (horsestance, splits, side to side, etc)

2 minutes of shadow kickboxing

2 minutes of shadow sparring

More stretching (horsestance and splits)

6 minutes of jumping side to side over an obstacle

60 hookkicks (30 each leg) on floppy target

4 sets of 5 one footed frontkick, roundkick, sidekick without putting foot down for balance training

100 crunches

10 minutes of karate stance drills

10 minutes of sprinting drills with partners

6 minutes of takedowns with submissions

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Tuesday March 13th, 11:15am-12:00pm:

 

Pre warm up: light stretching

Warm up: 5 minutes of running

2 minutes of knees up running on the spot

Stretching

6 minutes of shadow kickboxing

20 minutes of jab/punch/uppercut/hook combos on targets

10 pushups

60 squats

30 crunches

4 minutes of suicides

more stretching -- splits

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Thursday March 15th, 11:15am-12:00pm:

 

Pre warm up: light stretching

Warm up: 5 minutes of skipping, 2 minutes of shadow kickboxing

Stretching

5 minutes of footwork drills

20 minutes of heavy bag work

120 crunches

50 pushups

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Sunday March 19th, 11:45am-1:00pm:

 

light stretching to warm up

8 x 2 minute rounds on the heavy bag with stretching in between rounds

10 minutes of kata practice

2 minutes of running

50 pushups

100 squats

150 crunches

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Tuesday March 20th, 6:15am-7:15am:

 

light stretching, kata practice

3 x 2 minute rounds of shadow sparring with a partner

2 minutes of leg warm up exercises

5 minutes of stretching

35 front kicks with each leg on the heavy bag

25 round kicks with each leg on the heavy bag

2 minutes of stretching

2 minutes of sprinting

20 situps

20 side to side situps

50 squats

10 minutes of nunchaku practice

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Hi MalcKiera, thanks for checking out my log!!

 

Suicides are aptly named. Basically, you divide your floor area (most commonly a football field, but we do them inside) into a number of equal sections (we usually do 4). You sprint to the first marker, touch the floor, sprint back to the beginning, touch the floor, sprint to the second marker, touch the floor, sprint back to the beginning and touch the floor and so on. When you've touched the end marker and sprinted to the beginning again that is considered one rep. Usually we do 5 or so reps and sometimes we throw in situps or squats at the end of each rep.

 

It's certainly intense. If your an adrenaline junkie you've gotta do 'em.

Edited by suz
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Thursday March 22th, 6:15am-7:15am:

 

light stretching, kata practice

4 minutes of light running

3 x 2 minute rounds of shadow sparring with a partner

stretching (horsestance, splits, side to side, etc)

2 minutes of leg warm up exercises

10 minutes of hook kicks

more stretching (splits)

10 minutes of karate stance drills

10 minutes of kata practice

40 squats

80 crunches

20 pushups

4 minutes of running

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Suicides are aptly named. Basically, you divide your floor area (most commonly a football field, but we do them inside) into a number of equal sections (we usually do 4). You sprint to the first marker, touch the floor, sprint back to the beginning, touch the floor, sprint to the second marker, touch the floor, sprint back to the beginning and touch the floor and so on. When you've touched the end marker and sprinted to the beginning again that is considered one rep. Usually we do 5 or so reps and sometimes we throw in situps or squats at the end of each rep.

 

It's certainly intense. If your an adrenaline junkie you've gotta do 'em.

 

Hi Suz, thanks for explaining! Now I know it's something that I've done before I just hate running (and burpees!) with a passion, so it'd b

e a challenge rather than an adrenaline rush, LOL!

Good luck with your training, I'll definitely be checking your log to see how I can improve mine

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Sunday March 25th, 11:45am-1:00pm:

 

10 minutes of light stretching and kata practice

2 minutes of skipping

Stretching (horsestance, splits, side to side, etc)

2 minutes of shadow kickboxing

2 minutes of jab/punch technique drills

2 minutes of leading and reverse roundkicks

20 minutes of leading and reverse roundkicks and hookkicks on floppy targets

50 pushups

100 squats

60 crunches

4 minutes of kata practice

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Monday March 26th, 3:45pm-5:00pm

 

10 minutes of light stretching

2 minutes of knees up running on the spot

2 minutes of jumping jacks

2 more minutes of knees up running on the spot

2 minutes of various leg stretches

2 minutes of stretching (splits, horse stance, etc)

2 minutes of shadow boxing

8 minutes of frontkick, roundkick, sidekick, and hookkick drills

2 minutes of shadow kickboxing

4 minutes of takedowns with submissions

10 minutes of kata practice

5 minutes of nunchaku practice

30 pushups

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Tuesday March 27th, 8:00pm-9:00pm

 

10 minutes of light stretching

2 minutes of knees up running

4 minutes of running

2 minutes of shadow kickboxing

2 minutes of heavy stretching

6 minutes of roundkick, sidekick and hookkick drills

2 more minutes of heavy stretching

40 (20 each leg) roundkicks on floppy targets

40 (20 each leg) hookkicks on floppy targets

40 (20 each leg) sidekicks on thai pads

2 minutes of takedowns with submissions

80 pushups in sets of 20, 15, 10, etc

80 squats

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  • 2 weeks later...

I've been off for about a week because of a trip to Toronto. I took my running gear with me but I'm sorry to say I didn't work out once. Now that I'm back home I'm feeling super sluggish.

 

My first workout after a week off was hell:

 

Thursday April 5th, 11:15am-12:00pm:

 

light stretching

5 minutes of skipping

10 minutes of stretching

circuit training:

2 minutes of skipping

2 minutes of focus target training

2 minutes of boxing on heavy bag

2 minutes of squats/balance training on 1/2 exercise ball

2 minutes of kickboxing on heavy bag

2 minutes of situps with medecine ball

2 minutes of kickboxing on heavy bag

2 minutes of focus target training

2 minutes of shadow boxing with hand weights

2 minutes of skipping

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