Ashore or at Sea, Sculpt the Swede! (My Training Journal)

[swede36]

The road to being full contact kumite conditioned starts here!
I have been at sea over a month now and I have been bringing my level of fitness up higher and higher. I have noticed gains in lean muscle and a high level of fat loss due to my high tempo weights circuits and regular cardio sessions.
Now its time to adapt my training schedule to put in some conditioning exercises to see gains in protective muscle and fast twitching muscle fibres!
Tonight I aim to put myself back in the training seat after suffering with man flu for the last few days. I plan to strap myself in for a 40 Min cardio session followed by a range of dynamic weights exercises. I will finish with an Abs workout and stretches.
I will post an account of my training session each time I train. Does anyone have any good tips for starting my conditioning exercises? It's been a long time since I have been under pressure from a barrage of punches and kicks and I am not looking to injure myself by going too far too soon.
Hope you enjoy! Osu-EN1

[sandman]

Osu!

Awesome swede36! Looking like my kind of fun already :)

For the impact conditioning - will you have a partner to barrage you with punches, or are you on your own?

If you have access to a medicine ball, one of my favorites for solo impact conditioning is to just lay down on your back like you are getting ready to do situps, but just drop the ball on your midsection over and over. I use a 10 or 12 lb ball. To make the impact harder, toss the ball up in the air a little bit instead of just dropping it (but be careful with your twig n' berries ;) )

You can also just sit on the floor and punch your legs - start off easy, and steadily increase the contact. Its a little harder to deliver good hard punches to your own mid-section due to mechanics, but it can be done. You can also punch your own arms / forearms. Sometimes I incorporate this kind of thing into my bag work - throw a few combos on the bag, then beat the crap out of yourself a few times. That's always good for attracting wierd looks from bystanders :D

If you've got a buddy who would love to beat the poop out of you, you can try doing timed rounds where he starts off punching you, easy at first, gradually increasing the contact level until you can't take it any harder - at that point you say so and he starts the process over - repeat for the duration of the round. I imagine this works best when the punching is reciprocal ;)

Good luck!

[swede36]

Sandman! Im liking the medicine ball idea but we dont have one or anything close to it onboard. I think I saw a mincy 2.5kg Ball a few months ago but not now...
I have a pal who would enjoy punching and kicking me but no pals with enough skill for me to trust them with the power I could potentially take as their focus is a little lacking! The Crunch n' Punch though I CAN do ;) How long would you suggest I set my rounds for and at what periodicity through the week?
Osu!

[meguro]

Osu! Consider doing your cardio sessions after weights. Also, I have no idea what training on a rolling ship is like, so use your judgement when lifting.:D

Personally, I like dumbbell clean and presses. I think they're great for knockdown fighters, especially if trained with high reps. With the db's held shoulder high, your hands are almost in kumite no kamae position. Hold them there a while and you've got to brace your core musculature, much as you would if you were to receive a hit. Dip and explode the weights upwards from the hips, and it you recruit all the muscle groups necessary to deliver a power strike.

[swede36]

Personally, I like dumbbell clean and presses. I think they're great for knockdown fighters, especially if trained with high reps. With the db's held shoulder high, your hands are almost in kumite no kamae position. Hold them there a while and you've got to brace your core musculature, much as you would if you were to receive a hit. Dip and explode the weights upwards from the hips, and it you recruit all the muscle groups necessary to deliver a power strike.

Osu Meguro, I like your idea of the clean and press. I like the idea of pausing the exercise at the shoulder for the ab workout. I think I will try that tonight with a half max weight with medium rep count. However I will let you know when I complete my workout what I get up to!

I personally like using a heavy dumbbell for single arm full clean and press. I plant the dumbbell inbetween my feet. Feet shoulder width apart, one in front of the other, knees bent (not on the ground), back straight head up looking forward but bent over the weight. Almost in the the position you would be before you rugby tackle someone. I compose myself and in one movement I explod and lift the weight from the ground to the sky with one arm. Pause...then slowly back down with control from the spare hand and then switch sides! I ensure the arm thats lifting has that same legs forward at all times.

p.s. The ship movement depends on how rough the sea is!!! You gotta time it right haha. Generally not too bad for weights though sometimes sleeping can get a little difficult!

[Shokei Marcsui]

To second what Sandman mentioned (although I know you don't have a med ball) I found an 8lb med ball that is small enough for me to grip with my hand. I can work my grip strength while using the ball to hit my thighs for conditioning.

I am not sure what type of training environment you have on the ship. Do you have a full gym at your disposal?

[swede36]

I am not sure what type of training environment you have on the ship. Do you have a full gym at your disposal?

Shokei, what we have is a limited number of weights benches along with a few plate bars and a wide selection of dumbbells. We also have Runner, Rower, Stepper, Cross Trainer, multi-climb and spinning bike. We have some kettle bells somewhere but people have taken them away and so no one else can use them!! I have a skipping rope, focus pads, mitts of my own but no punch bag or kick pad.

I like your idea about the smaller Med Ball. I could make up something i guess but it wouldnt be of the same weight! Osu! Thanks :)

[jcbel]

Shokei, what we have is a limited number of weights benches along with a few plate bars and a wide selection of dumbbells. We also have Runner, Rower, Stepper, Cross Trainer, multi-climb and spinning bike.

I'm assuming all this stuff is tied down somehow? :)

We have some kettle bells somewhere but people have taken them away and so no one else can use them!!

That's just rude! :mad:

[swede36]

Last time I trained was tuesday when I did a 40minute run on land. Since then Ive been full of man flu...still not fully recovered but hey you gotta fight it!

I got down to the gym and the lights were all in night mode so I couldn't see much! I could make out some guys in vests and lifting belts though in the weights section so I made my way to the Rowing machine.
Not feeling particularly clear in the repiratory department I wasnt looking forward to pushing it tonight but I managed to do 5000m in 19m35s using intervals of 1min 90% followed by 1min 60%.
At the end of this I couldnt tell the difference between snot and sweat to be honest but I got cleaned up and did a few leg stretches for the bike.
I decided to aim for the 40min cardio target that I set prior and so did 20min on the spinning bike at 85% speed.
Unfortunately by the end of the bike I wasn't in any state to lift weights so I carried on with an Abs set.
50 Boxers Crunch, 30 Full sit ups, 20 Alt heel tap sits, 12 Leg throughs*.
*(Leg throughs are were you set yourself in a press up position and lift alt legs up to chest and then out and through to the opposite side of the lifting leg. conduct slow and controlled, pause for effect at full extension and repeat alt side. Very tough!)

I gotta work until 4am tonight so after that short blast of a workout I am wide awake!

Session Training Track: ''Machine Head'' - ''Slanderous''

[sandman]

Sandman! Im liking the medicine ball idea but we dont have one or anything close to it onboard. I think I saw a mincy 2.5kg Ball a few months ago but not now...
I have a pal who would enjoy punching and kicking me but no pals with enough skill for me to trust them with the power I could potentially take as their focus is a little lacking! The Crunch n' Punch though I CAN do ;) How long would you suggest I set my rounds for and at what periodicity through the week?
Osu!

You could do the crunch n' punch (I like that name! :D ) with timed rounds or with a certain number of punches, either way. I've found that if I'm blasting my legs it doesn't take much - a couple sets of 10 good hard punches per leg is enough to get started, then you can build on that as you go.

[FredInChina]

(...) If you have access to a medicine ball, one of my favorites for solo impact conditioning is to just lay down on your back like you are getting ready to do situps, but just drop the ball on your midsection over and over (...)

(...) We have some kettle bells (...)

Osu,


Good to have a new fellow in the workout logging, welcome aboard.
I see you have kettlebells, great, they can replace the med ball for mid section conditioning a la Sandman :D:D


Osu!

[sandman]

Osu,


Good to have a new fellow in the workout logging, welcome aboard.
I see you have kettlebells, great, they can replace the med ball for mid section conditioning a la Sandman :D:D


Osu!

In a pinch, I've used the flat end of a dumb bell before - it works :eek:

[swede36]

In a pinch, I've used the flat end of a dumb bell before - it works :eek:

Sandman your one crazy man! Now dumbbells I can do but I am pretty sure I would have to do it outside of the gym or people may start questioning my methods for being so brutal!
I think next time we stop somewhere and go ashore I will buy some bamboo and bind it to make a good wacking tool! I cant remember what you call them but we used them at my club when I trained there.

[swede36]

Now today I did what Men's Health Magazine calls the Non Stop Fat Burner circuit. I call it the NSFB...kinda catchy no? No? haha ok then!
I have to modify the circuit due to equipment restraints but I believe I have actually made it harder...however it does solely depend on how much effort you put in to how good it is. As ever, you get out what you put in!!! Kyokushinkai!

The basis of this NSFB circuit first uses a large muscle group, heavy weight, 8-10 reps. Then follows onto a smaller muscle group, lighter weight, 20 reps.
Theres 10 exercises to follow. Here they are:
Ex1: Jerk Clean and Press - Today I used 50kg Bar. 10 reps.
Ex2: Seated, Alt Arm Bicep Curls - 10kg Dumbbell each hand. 20 Reps.
Ex3: Squats, bar behind head - 50kg Bar. 10 reps.
Ex4: Seated, Alt Single Arm Shoulder Press - 10kg Dumbbell each hand 20 reps.
Ex5: Weighted Lunges - 10kg Dumbbell each hand. 12 Lunges.
Ex6: Lateral Raises - Alt Single Arm 10kg Dumbbell each hand. 20reps.
Ex7: Dumbbell Bench Press - 20kg each hand. 12 reps.
Ex8: Tricep Dips on bench - 20 reps.
Ex9: Bent Over Row - 50kg bar. 10-12 reps.
Ex10: Knees to Chest crunch - 20 Reps. Vertical, supporting your weight off the ground with your arms.

This is repeated 3-4 times through. NOTE: There is NO REST between ANY of the exercises or the sets. DO NOT STOP!!!However, no one is superman so feel free to adjust the weights if you start to struggle to meet the rep requirements. Make up for stopping by running to get a different weight as fast as you can and get going again and finish your set. Apparently doing this circuit 3-4 Times a week will Burn 3% of your body fat in 4 weeks.:eek:

I have completed this circuit with less weight approx 9 times over the last 3 weeks and I have noticed an increase in strength but mainly a great amount of fat loss...as stated in the circuit name!

Today I managed 3 times through the sets. I pushed it with the ammount of weight I used and burned out after the 3rd set. I stopped to change the weight on the 50kg bar to make it 40kg after the 1st round as I failed the reps on the Clean Jerk and Press. I increased the weight of the bench press to 22kg after the 2nd set. I noticed that the lateral raises where very hard with 10kg dumbbells and changed down on the last set to 7.5kg.

After I cleaned up the pool of sweat around the area I was working out in and put my weights back I proceeded to my Abs circuit.

Todays Ab circuit consisted of:
50 Boxers crunches(slow and controlled), 20 Normal situps (slow), 20 Heel tap sits, 20 Alt Heel tap sits, 12 Leg throughs (see above post for those), 10 Standups*, 30 Norm and Reverse Dumbbell wood chops each side using a 12.5g weight.

*Standups consist of standing with your back to the mat. Feet together fingers touching forehead. Lowering yourself and rolling backwards onto the mat until you roll onto your shoulders...just before you head touches the floors you push with your abs to create enough force to roll back the opposite way and get up onto your feet. Keep the knees and feet together at all times and the hands on the head (if you can).

I was training alone today due to my gym buddy bailing on me!!! So no crunch N' punch today sandman! I did however manage to get the PTI to don my bag gloves and give me 15 good double punches to the abdomen afterwards!
Todays session has really cleared the cobwebs away and I feel I am ready to really hit the training hard now. I am feeling good!

For recovery I use a whey protein and protien isolate with creatine, HMB and amino acid mix. I will drink lots of water too as I lost a bucket full while training (its quite warm where we are in the world!)

Training Session Track: ''Killswitch Engage'' - ''This Fire''
Osu-EN1

[FredInChina]

(...) I cant remember what you call them but we used them at my club when I trained there.

Osu,

That would be a shinai. :)


Osu!

[swede36]

That would be a shinai. :)

I know what a shinai is...what im talking about is a home made bunch of thin bamboo bound together tightly and so thick overall you can only just get your hands around it. They were cut arond 2 and 1/2ft long. Is this still classed as a Shinai?

[FredInChina]

Osu,


You are welcome. ;)


Osu!

[sandman]

The shinai:

http://www.ageofarmour.com/3d/images/shinai.jpg

Also known as the Shihan motivational tool.

"The beatings will continue until morale improves!"

[Dent]

Osu!

what we have is a limited number of weights benches along with a few plate bars and a wide selection of dumbbells. We also have Runner, Rower, Stepper, Cross Trainer, multi-climb and spinning bike. We have some kettle bells somewhere

Don't you ever swim? :D

Kettlebell in each hand twice around the ship travelling at, say....., 3 knots? Cardio, weights and real motivation to make it back for the final rope climb back on board. Worst case scenario, you get super fit. (Ok, real worst case you drown or get eaten, but that's just defeatist.:p) Best case, they think you're completely nuts, and retire you on full benefits so you can get back to land like a normal person! ;) :D

Osu!

[swede36]

Osu!

Don't you ever swim?

Kettlebell in each hand twice around the ship travelling at, say....., 3 knots? Cardio, weights and real motivation to make it back for the final rope climb back on board. Worst case scenario, you get super fit. (Ok, real worst case you drown or get eaten, but that's just defeatist.) Best case, they think you're completely nuts, and retire you on full benefits so you can get back to land like a normal person!

Osu!

Haha! Thats made my day :)
We have whats called hands to bathing sometimes but usually only once in warmer sea's such as the Indian Ocean in summer. Maybe we will do it soon but not something I can do everyday haha...well...not sure I could swim around the ship twice with it at 3 knots let alone with kettlebells ever! :D

Osu!

[Dent]

Osu!

:D Thought I'd add a little variety to the program!

Not sure how your ships are built, but I remember some para-frogs going for walks on board. With such a strong superstructure, they could do fun stuff like caterpillar climbs, bear crawls and crocodile walks around the ship. I'm sure it must have driven the officers near insane, but they had to give them some leeway.

Osu!

[polarbearfighter]

The shinai:

*

Also known as the SHIhaN motivAtIonal tool.


Know I finally understand the etymology of the word...

[swede36]

Session 3: 15/05/11 - 1700hrs

Bit late posting my session here...!

This session was a relatively simple one.
I pre-arranged with a work friend to meet for boxing pad work at 1730 so I decided to smash in a quick but rock hard session for chest.

Here are the exercises, reps and weights:

Flat bench - Dumbbells
Set1: 10kg 20reps (warmup)
Set2: 26kg 10reps
Set3: 30kg 10reps
Set4: 35kg 8reps (To failure)
Set5: 26kg Single Arm Chest Press Alt Arm 10reps
set6: 22kg Single Arm Chest Press Alt Arm 12reps

Incline Bench - Bar
Set1: 60kg 10reps
Set2: 50kg 10reps
Set3: 40kg 10reps
Set4: 40kg 10reps
Set5: 35kg 10reps
Set6: 35kg 10reps

For the incline I keep my elbows tight in to my ribs when the bar is down. I find this gives a much better burn and crunch with the move. I always Pump the weight out or up and then slow and controlled return or back down for increased workout. Maybe 2-3 Seconds on the return move. Always keeping my form and not sacrificing position for more weight.

For the Pad work I was up on top deck with the sun almost setting...very good time of day to train...not too hot!

We took it in turns for 3 rounds each on the pads. My training partner has done quite alot of boxing before so he pushed me hard for around 5 mins per round.

We then managed to fashion a kick pad out of a 20mm Machine gun Cover that had been folded up into a bag. It actually worked really well!
We took it in turns for some round house kicks both low and mid. I tried getting some height and found that actually I still got the control over my legs at speed and the height was head height so I actually havnt lost it too much!

After this we punched each other contantly in the abs, chest and legs over for one round each. It was very good and reminded me of the old days where we would have a session just for conditioning. Must do more of this!!!

On completion I went back to the gym and finished off my chest session with a set of close arm press and flat bench flys. Felt very good at this point after losening up with the boxing. I finished with my usual Abs session as described in my other workouts...today however I think my Abs will be hurting tomorrow! haha.

Training Session Track: 'Trivium' - 'To the Rats'

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Session 4: 16/05/11 - 1730hrs

--------------------------------------------------------------------------

Oh my God I am in so much pain today! Dispite my recovery shakes and stretching I still happen to have legs like they have been steam rollered! lol

Today I took it relatively easy...hmmm.

I did 5000m on Rowing Machine in 19m23s following by 20mins on spinning bike at fast pace. I was sweating alot at the end of this!!

I had every intention of doing weights afterwards but I managed two sets and sacked it off as I was completely burned out.

I finished with my usual Abs session again even though my Abs were still aching from the day before!

I think maybe I will take a rest day soon...

Training Session Track: '36 Crazyfists' - 'The End of August'

[Dent]

Osu!

Rest is often the missing ingredient. I hope you get the time.

Osu!

[swede36]

Up at 6am this morning working all day through wasn't what my body needed in order to recover AT ALL. Really feeling stiff today in my legs.

Dispite feeling quite tired I called up my work buddy who has done boxing on the pads with me a few times before and we went for a little session.

Started off with a few hard rounds on the pads with just punching combos. We then moved on to use our improvised kick pad, which again worked really well...that was until I started to get back to my old self again...haha my pal really felt a few of the kicks through the pad tonight...I think we might need to make the pad a bit thicker!

After throwing a good few kicks to run our legs through I challenged my buddy to 2mins hitting me bare knuckle around the chest, ribs, abs and arms areas. Obviously the challenge being that I would eventually get a chance to hit him for a while haha.
I took his punches quite well even though the power was kept reasonable low for now.
All this took about an hour and then we went to the gym to do the self made famous NSFB weights circuit. We managed 3 rounds tonight and we were both burnt out by the end.

Tomorow will be a rest day for sure apart from Abs which I decided to rest today instead.

Training Session Track - ''Hatebreed'' - ''I will be heard''

Osu!

[swede36]

Im taking today off from training. I need to replenish the energy stores in pretty much every muscle in my legs lol.

Ive spent all day at work totally distracted by visuallising different fights I have had in the past in karate and also imagining new ways to train and make my technique better. Maybe I will try putting them to the test tomorow when I get back on my War Chariot!

[swede36]

Feeling quite good after a days recovery!! Finished work and watched some of Rocky IV in the mess before I went training...very helpful for motivation!! haha.
I decided I would have another go of the NSFB (Non Stop Fat Burner) Circuit. This is how I did today!
Ex1: Jerk Clean and Press - Today I used 35kg Bar. 10 reps.
Ex2: Seated, Alt Arm Bicep Curls - 8kg Dumbbell each hand. 20 Reps.
Ex3: Squats, bar behind head - 35kg Bar. 10 reps.
Ex4: Seated, Alt Single Arm Shoulder Press - 8kg Dumbbell each hand 20 reps.
Ex5: Weighted Lunges - 8kg Dumbbell each hand. 12 Lunges.
Ex6: Lateral Raises - Alt Single Arm 8kg Dumbbell each hand. 20reps.
Ex7: Dumbbell Bench Press - 22kg each hand. 12 reps.
Ex8: Tricep Dips on bench - 20 reps.
Ex9: Bent Over Row - 35kg bar. 10-12 reps.
Ex10: Knees to Chest crunch - 20 Reps.

The weights I used are a lot lighter than the other days attempt at the NSFB however I managed 4 times through with the weights at a constant weight. With it heavier I only managed 3 times through the circuit and had to change down the weights after the first set. Today I smashed it!

For the last set I decided to sub Ex1 for dumbbells in each hand. I used the same technique but using 22kg Dumbbells instead. This was the first ever time I had ever done this exercise this way. It felt very good!
I also bumped up the weight on the last two sets of the chest press to a 24kg each hand.

I then met up with my buddy for a padwork and conditioning session. It went really well...we did 3 rounds boxing and then 2 rounds kicking. We did alot of punching each others abs and chest and kicking each others legs. It felt good!! I felt strong! So strong infact I got him to kick my mid section over and over with my hands on my head :)

I hope the conditioning gains continue this way! I will be tough in no time!

Once we had finished I then went and did my usual Abs circuit but with many more reps this time because I was feeling strong from resting well.

Training Session Track: 'Alter Bridge' - 'Ties that Bind'

[Dent]

Osu!

Vigorous circuit as well as impact training, Swede 36. Any specific goals in mind?

Osu!

[swede36]

Vigorous circuit as well as impact training, Swede 36. Any specific goals in mind?

I am looking to get a six pack to show through so Im cutting my fat levels down and also training to gain lean muscle. So far since I have been training (about 3 weeks before I joined K4L) I have put on half a KG and I am constantly getting leaner. Thats my goals as such...however I want to get into a position where I can get back to land in a few months and enter a full contact tournement for the first time. This would be my first time as I joined the Navy when I was 16 and couldnt really train the same as I would at my club. I think maybe with the inspirational members of this forum, such as yourself, and the help they can provide will be priceless to me and will enable me to get back to my former glory. If I can prove to my Sensei I have my form back in shape I hope to eventually take my shodan. He asked me once to take my Shodan but I turned it down at the time due to work. Perhaps it is all in my head, but now is time for change!

p.s. Dent...Wouldnt happen to be Gary Dent? apologies if not ;)

[Dent]

Osu!

Hmmm...... Off the ship and into a tourney...... Not saying it couldn't be done, but you'll need more than athleticism. What's your technical training like? Any chance of doing rounds?

(This is a great personal challenge, BTW. I look forward to seeing where you take it.)

There's a Gary Dent???!!! :eek: An entity that combines the sheer awesomeness of a Gary with the plum meanness of a Dent???!!! :eek:

I think someone just divided by zero! :eek:

:D

Osu!

[swede36]

Hmmm...... Off the ship and into a tourney...... Not saying it couldn't be done, but you'll need more than athleticism. What's your technical training like? Any chance of doing rounds?

There isnt any chance of sparring no. As far as I know there isnt anyone onboard who does full contact. I am looking though!

I have trained since I was 6 in a Kyokushin club. I have fought in under 16s 'contact' kumite. I know it is totally different...but I had a similar spurt in training this time last year and I went straight back to the club for a Knockdown squad session. I handled myself quite well against most people there, the main thing that was lacking was the impact conditioning to be honest. I need that squared away pronto! Once I get it back I will never let it go again!
The technical side of my training will undoubtably suffer being on a ship and will hold me back with the Shodan side of things.
I could really do with a punch pad or punch bag to get some good rounds in on it. I think the last punch bag was 'float tested' ...I believe it sank because its no longer onboard! haha...shame really.
Next time we stop to go ashore I am going to buy 2 bricks for Seiken 2 Knuckle Press Ups and a load of bamboo to make a makiwara of sorts for kicking and ab conditioning.
Think this is a good start!!

[Dent]

Osu!

If you're already 1st, or 2nd, Kyu, I think you should consider looking for a couple of fellow sailors to start proper training. Good for them, and good for you. You'll make mistakes, but you'll also learn a lot about what works and what doesn't. There's a lot that can be done with a shield and a pair of Mantis pads.

Osu!

[sandman]

Osu!

If you're already 1st, or 2nd, Kyu, I think you should consider looking for a couple of fellow sailors to start proper training. Good for them, and good for you. You'll make mistakes, but you'll also learn a lot about what works and what doesn't. There's a lot that can be done with a shield and a pair of Mantis pads.

Osu!

I agree! I've been lucky enough to round up a couple guys in my fitness gym to hit the pads with. Neither of them have ever done any formal training, but we've found a way to work together so everyone benefits - we've been doing pad work together for awhile now, and I even do a little bit of light sparring with one of them. These guys are nowhere near the level of some of my dojo-mates, but I still find the experience very helpful.

Osu!

[FredInChina]

Osu,


Opportunities to "spar" in the Navy used to be plenty... Gawd, have things changed! :D:D


Osu!

[swede36]

Im 1st Kyu. Have been since I was 15 and then my Shodan training stopped at 16 when I joiined the Navy :(

My buddy that I train with at the moment would be up for sparring I think but he is tiny! Im 102Kg and 6ft3' and he is around 65kg and around 5ft4'.

Not saying that a smaller person cannot defeat a bigger person etc...skip that thought I am just working on the theory that I need to fight people in my weight category as it would be in a tournement.

There are Royal Marines onboard but I'm not sure I trust them to 'spar' as I dont know any of them. Maybe the next step is to find out if any of the marines are into it...hmm...

I started a little class on my previous ship whilst we were away but it didnt last long. I didnt mention to them it was a full contact style or even teach fighting, just technique and the syllabus I was taught. They enjoyed training on top deck as the sun set but work constraints soon strangled that idea as no one could ever get time off together!

Maybe I will just start a fighters meet where we can train for fighting, freestyle full contact. see where that goes...at least I will be able to muster the people with the right attributes for my training to progress.

[meguro]

There are Royal Marines onboard but I'm not sure I trust them to 'spar' as I dont know any of them. Maybe the next step is to find out if any of the marines are into it...hmm...



Sandman and Hangtime have picked up training partners without soliciting. Train hard and bang away on the pads (machine gun cover, was it?) and you'll likely attract like minded folks.

[sandman]

My buddy that I train with at the moment would be up for sparring I think but he is tiny! Im 102Kg and 6ft3' and he is around 65kg and around 5ft4'.


If he's up for it, I'd say go for it! Even if he's not the "right" size, I'm sure you can use him to work certain aspects of your fight game.

Osu!

[Dent]

Osu!

One partner is better than none! Timing, speed, distancing. I'm only a little fella, but those are the things I'm doing when working with kids or with those adults smaller than myself. (Not that it's a bad idea with lads your size either! :D)

Word will get around, and you'll find people to train with. I've only known a couple of RM, and they were fit, strong, and mentally capable. I don't doubt that something small could grow into something bigger over time, and with enough room for adaptability.

Osu!

[swede36]

Thanks guys :)

I know what you mean with punching pads in public meguro but with limited space in the gym area I always go somewhere quieter with more room. I also would get alot of attention from people who do not appreciate what I am doing and get alot of arrogant people talking about me - I know this is small in comparisson to the goal at hand however on a ship your reputation is paramount.

Sandman and dent: I will talk to my triaining buddy and see what he says...I am sure he will have a go lol. I wasnt afraid of sparring with him as in thinking it would be detrimental to my training...only that there would be a huge part missing if I was to only train with my buddy and then enter a tournement having only solely sparred with someone his size...in response to your earlier post dent :)

[Dent]

Osu!

A bird in the hand, Swede36..... :)

Osu!

[swede36]

Today I realised I have tweaked a muscle in my leg/groin on the left side :(
It happened yesterday at my session where I stretched off a little before performing a kick...as I stretched I felt it go slightly. Not too bad though, a couple of days perhaps and I will be fine.

So needless to say my session today didnt include any legs! I wanted to go for a run today but oh well my shoulders took a beating instead.

Here's what I did:
Warmup was 6, 10, 6 Wide arm pull ups.
Ex1: Standing Dumbbell Shoulder Press - Reps 10-12 (Set1 10kg, set2 18kg, set3 24kg, set4 16kg)
Ex2: Standing Single Arm Shoulder Press Alt - Reps 20 (Set1,2,3 - 16kg)
Ex3: Leaning into the weighted arm - Single Lateral Raises - Reps 10-12 (3 Sets each arm 8Kg)
Ex4: Front Alt Arm Raises - Reps 10 (3 sets 8kg)
Ex5: Single Weight Single Arm Clean and Press - 30Kg Dumbbell - 6 Each Arm
Ex6: Not sure what to call them - 10 reps - 4kg dumbbell 1st 2 sets and then 2kg for last set.
For Ex6 I lift the weights out straight and draw two halves of a semi-circle with my fists (almost like running hands around a steering wheel of a car) with the size of the Overall circle getting larger and smaller. Up to top of circle and down is one rep.

Overload: 12 Arnies with 12.5kg dumbbells, 10 40kg Bar Standing Shoulder Press close arm, Lateral Raises with 4kg dumbbells.
Then for the finisher - Step-ups on a bench with 4kg dumbbells in each hand - as each foot hits the bench your throw a punch corresponding to the side that the foot hit first.
I did this until I couldnt hold the weight up anymore...did 10 pressups and carried on with a 2kg dumbell until I couldnt hold that anymore. By this time sweat was everywhere. I finished with a blistering set of Jabs, Cross, Uppercuts and Hooks with the 2kg in my hands.
Im not going to lie...it was a deep deep burn ;)

I then did my usual abs circuit to finish HOWEVER!...I managed 10 more reps on every exercise that I usually do! 70 boxers crunch non stop was tough!
I also found a new exercise by mistake...While laying flat with knees up feet flat on floor...Imagine you are going to perform a knee kick. Place the leg ur going to kick with out straight and off the floor and then perform the movement but alot slower than a kick and putting emphasis on the abs and finishing the crunch. I did 20 each leg and I could feel an awesome isolated burn in my abs. The leg that isnt kicking stays foot flat on floor, knee up and used to keep ur back flat on the floor as the other leg moves.
Tip* I put out my arms into almost a clench position (directly above my face) so i knew when to finish the rep as my knee went through my arms.

I also stretched off the nasty hamstring pull Ive got right now. Hopefully this will go away with a little TLC! :)

Training Session Track: Sorry guys I forgot my ipod today :(

[swede36]

Session 8: 21/05/11 1600hrs

The pulled muscle in my leg isnt too painfull today. I think a little more stretching and keeping the load on my legs light we will be ok :)

Today I started off with my buddy on top of the ship out in the sun and heat with our shirts off (wasn't a Top Gun volleyball moment I promise!) punching the life out of the 20mm Machine gun cover we use as a pad.

We did 100 punches front arm to the chest area, 100 punches back arm and then 100 punches where both a front and back arm punch is one rep. So 400 punches to warm up. Felt pretty strong actually and the power didnt let up too much at all. We definately need to invest in a descent pad though, you can feel the pad is too tough for fists alone, need gloves on and also the person holding gets a right battering on his chest!

We then did 3 rounds each on the Focus pads. My buddy really pushed me on the pads today. Im getting lighter on my feet and I can feel my general sense of control getting better.
We did a couple of rounds of kicks. These are definately getting stronger. My buddy cant stand still with each kick, he is forced to the side with low kicks and chest kicks. Makes sense considering I weight a lot more! Soon he will be flying haha.

We finished with bare knuckle impact conditioning to the chest and abs. I can feel myself being able to take alot more punches with alot greater force before I even consider that I have had enough. So all is good so far.

I then went to the gym and did my Abs circuit. Same old circuit I do everyday. The numbers are creeping up though!

Session Training Track: 'Crazy high tempo dance music some marine had on his ghetto blaster'?? haha

Session 9: 22/05/11 2200hrs

Today is my 1 year anniversary with my woman back home!!!
I went training really late today because I decided I need sleep in the afternoon after work.

Tonight my calfs were really hanging out from yesterdays session after being on my toes for an hour so I decided to use the cross trainer for the first time to see if that was ok.

Someone said its low impact etc etc you will be fine...well ok it didnt burn out my calfs but it didnt help! haha. I did 30mins on the interval training mode. Wasnt too bad considering it was my first time on the machine. I didnt use the arm bars tho they just slow u down!
I think it will be some time before I feel 100% comfortable on the machine however...sometimes it felt like my knees were going to snap and they clicked from time to time! Must be getting old at 23 lol.

After the cross trainer I smashed in some chest weights. By this time the gym was empty so I had a free everything! Very rare...!

Flat bench Dumbbells: 16kg Warmup, 24kg, 35kg, 30kg all 10-12 reps.
Flat bench Dumbbells Alt Single Arm: 24kg, 18kg, 16kg all 10 reps.
Incline Bench Bar: 40kg, 30kg, 30kg all 10 Reps.

By this time I was feeling tired for being up so late I think. I stopped there and did my 80 Boxers Crunches and 40 Toe taps and that was me done for the night.

Training Session Track: 'Disturbed' - 'The Sickness'

Session 10: 23/05/11 1615hrs

Today I decided to go to the daily circuit training that takes place on the flight deck. I used to go to this at the begining of my training but I soon found myself having poor gains and so I looked for alternative training such as the NSFB circuit I post about all the time.

The temp today has been a steady 27 degrees C all day with hardly any wind so I decided to enjoy some sun and work out.

The circuit consisted of 2 rows of 6 mats...one side Arms and the other Abs. The first time through was arms, abs, arms, abs with a run around the outside of the circuit area to get to the next exercise. I think maybe it was 30 seconds a stance.
2nd time through changed to the circuit without the running inbetween.
3rd time through we went through all 6 arms exercises and then all 6 abs exercises.

Compared to when I first went to these circuits I am performing really well. I found myself overtaking alot of people on the runs and clearly out numbering people on the abs exercises - no doubt down to my special abs recipe I smash each day!
I left myself wanting more at the end of the circuit which I felt dissapointed about considering I need to push it to the extremes - this is the Kyokushin way ofcourse!!! Osu!
So I decided to finish with a bicep curl and lateral raise overload. This was follwed by some more abs exercises including a one arm plank in a press up position (REALLY TOUGH!).

I found that I can now ask anyone in my living area to hit me for a few mins for conditioning. I had my friend punch my chest for about 2 mins each side. I wanted him to punch harder but he couldnt after his workout...its all good stuff though!

Training Session Tack: 'Eric Prydz' - 'Call on me'

[Dent]

Osu!

Must be getting old at 23 lol.

I commend you on your foresight. Most people would think this is just crazy talk, but by putting this on K4L, you're almost guaranteed to have some cranky old codger waiting to hit you in every port! :D

Osu!

[MartialHero]

Last time I trained was tuesday when I did a 40minute run on land. Since then Ive been full of man flu...still not fully recovered but hey you gotta fight it!

I got down to the gym and the lights were all in night mode so I couldn't see much! I could make out some guys in vests and lifting belts though in the weights section so I made my way to the Rowing machine.
Not feeling particularly clear in the repiratory department I wasnt looking forward to pushing it tonight but I managed to do 5000m in 19m35s using intervals of 1min 90% followed by 1min 60%.
At the end of this I couldnt tell the difference between snot and sweat to be honest but I got cleaned up and did a few leg stretches for the bike.
I decided to aim for the 40min cardio target that I set prior and so did 20min on the spinning bike at 85% speed.
Unfortunately by the end of the bike I wasn't in any state to lift weights so I carried on with an Abs set.
50 Boxers Crunch, 30 Full sit ups, 20 Alt heel tap sits, 12 Leg throughs*.
*(Leg throughs are were you set yourself in a press up position and lift alt legs up to chest and then out and through to the opposite side of the lifting leg. conduct slow and controlled, pause for effect at full extension and repeat alt side. Very tough!)

I gotta work until 4am tonight so after that short blast of a workout I am wide awake!

Session Training Track: ''Machine Head'' - ''Slanderous''

Interval workouts are where it is at! I suggest doing them seperate days from your weighted routines with at least 24 hours rest in between. Those things are taxing!

[sandman]

Osu! Nice work swede36! And happy anniversary :)

[meguro]

Nice going, Swede! Any new training recruits?

[swede36]

Osu! Nice work swede36! And happy anniversary
Thanks Sandman!!

Nice going, Swede! Any new training recruits?
Well no...no more recruits but I have spoken to a Marine Captain who is big into Judo and Self Defence for Armed Boarding Parties...he said he knows a few of his guys who are big into MMA and also that he would be up for sparring with me. He is a big guy too so it will be good!! Just gotta wait for an opportunity now...the ship is changing routine to work 6Hrs on 6Hrs off so I guess I will have to train when Im not working and sacrifice sleep at some point!

I did get a random buddy to punch the guts out of me tonight after my training (will post the details when I get chance from the last 3 days) and his punches were getting quite heavy...didnt feel no pain though! Im getting hardened!!! haha!! yeh!! The swede is happy :)

Osu!

[Dent]

Osu!

(Caution. There is dubious language in this one.)

Watch them 'merican Gunny's, Swede! :D

http://www.youtube.com/watch?v=m4gAZKsL2CU

Osu!

[sandman]

LMAO! Dent, that's funny! I was always thinking about this character everytime I read swede36's posts - but it never dawned on me that he was played by Brock Lesnar.

[Dent]

Osu!

LMAO! Dent, that's funny! I was always thinking about this character everytime I read swede36's posts - but it never dawned on me that he was played by Brock Lesnar.

I think the part was played by Peter Koch, Sandman. I think the person who posted the video was having fun. :)

Osu!

[sandman]

Osu!



I think the part was played by Peter Koch, Sandman. I think the person who posted the video was having fun. :)

Osu!

Doh! You're right! I didn't watch the clip when I first responded, I just saw the title.

Oh well... "Swede! Swede! Swede!"

:D

[swede36]

Oh well... "Swede! Swede! Swede!"

Swede is actually my nickname and the film is the reason why :)

[FredInChina]

(...) Watch them 'merican Gunny's, Swede!

(...) Oh well... "Swede! Swede! Swede!"

Osu,


Ahhhhh, now I know what clip it is in spite of China's internet border guards! :D:D
Great post Sensei!


osu!

[SteveK]

Osu! You can also just sit on the floor and punch your legs - start off easy, and steadily increase the contact. Its a little harder to deliver good hard punches to your own mid-section due to mechanics, but it can be done. You can also punch your own arms / forearms. Good luck!

I train a lot on my own and the above is good advise - I also stand in hekodachi and schikodachi hitting my thighs and abdoman with hammer fists, punches and palm heels as they are all different sorts of impact

Once you get used to that if you have a light set of plastic dumbells full of sand you can hit your self with those gradually increasing the intensity

Just reading what I have written I was thinking what a strange idea of fun and if someone asked me what I did in my spare time and told them the above I think I would be committed :):) lol

Good luck

You are only limited by your imagination

Osu

[swede36]

Drat! I was planning on writting up my training sessions in one big post. Turns out I actually cant work out what I did and when haha!

I think I will scrap the last few sessions.

I have found a routine for pullups online. Its called 7weeks to 50 pulls ups. Just google the name if you want the routine.
So I will start that tonight I reckon. I had a dream I did 50 pullups last night so I might be in luck! haha not!

At present I can do 3 sets of 6 wide arm pull ups. Lets see how that goes!

[SteveK]

I had a dream I did 50 pullups last night so I might be in luck! haha not!!

I had a dream I was married to Halle Berry !!!you have been at sea too long :D

Osu

[meguro]

I had a dream I was married to Halle Berry !!!you have been at sea too long :D

Osu

I think you're on to something, Steve. Time to recalibrate, Swede.:D

[FredInChina]

I had a dream I was married to Halle Berry !!!you have been at sea too long :D

Osu

Osu Steve,


maybe you've stayed in Thailand too long... :D:D


Osu!

[swede36]

Man its been a while since I have posted here. I have had a few issues with work and my personal life recently so I haven't really been able to keep up with my journal...

ANYWAYS - I am back on dry land now and I have 4 weeks off work so time to kick the backside out of training. I will be getting lots of sparring under my belt at my club and training hard towards my first tournement.

I am looking at entering the BKK competition on Oct 1st so all guns are aimed at being ready for then.

I will try and keep up my journal whilst I am ramping up the training over leave.

Its good to be back :)

[Dent]

Osu!

Welcome back, Swede36!

Osu!

[FredInChina]

It is good to have you back Sweede36 :)


Osu!

[sandman]

Osu! Glad you checked back in with us Swede!

[Tay]

Sandman! Im liking the medicine ball idea but we dont have one or anything close to it onboard

you're Swedish, you must have meatballs :)

[swede36]

Ok so Im back from some hard earned leave!

I did quite alot of training on my time off work but it was mainly atheletic stuff such as weights and running.

I managed to get back to teach at my old club once and I trained at two sessions and managed to get a few bouts sparring with the guys there.

I was quite impressed with myself - I think the Ab workouts I am doing are doing the job! I purposely let them hit me to see how much I could take and then when I needed a breather I'd give them some of the good news back.

My idea of entering the K2 this year have been shattered as I will be in abroad for that weekend with work!!! Maybe next year! Hope to find another tournement to set my sights on.

Last night on my first day back I did my old non stop fat burning circuit that has given me great results in the past.

Im going to be super busy the next few weeks but I hope to update my journal as and when I can :D

Osu!

[sandman]

Thanks for checking back in Swede. Sorry to hear about the tournament, but as you said- hopefully there'll be another.

Happy training!

[FredInChina]

hummmmm, is it because Wullie will be there? :D


Osu!

[swede36]

Last friday I did Chest, triceps and biceps followed by abs.
For chest I did a multitude of exercises but the main thing to note was my PB on bench dumbbells of 46KG in each hand for 6 reps. At the end of this session I was mashed up and it is now tuesday and my chest is still recovering!

Saturday I did my non stop fat burning circuit which i mentioned in my last post.

Yesterday I went for a run with my new trainers, its took about 45minutes in total and at a faster than my usual pace (as im usually really really bad at running!). I dont know the distance I ran but I later drove the route and seemed quite far...next time I will put the mileage counter on lol.

Today I did shoulders and back and abs. I did alot of super sets tonight and I could really feel the burn on my shoulders and back!

I can always tell when I have had a good shoulder session because when I go for a shower I cant lift my arms to wash my hair properly lol!

Now I am eating some beef jerky for recovery - and the good taste ;)

Im hoping to do my Non stop fat burning circuit tomorow and also some karate training. When I travel home this weekend I will bring back my punch bag for the month that I will be away at sea :D

Osu!