Fall Down Seven Times, Get Up Eight

Training
1

I’ve decided to poke my head back in here after a long while away.

I did a fair bit of logging as I was preparing for and rehabbing from ACL reconstruction.
Here’s the link to my old log for anyone who is curious.
http://tnation.T-Nation.com/free_online_forum/sports_body_women_training_performance_powerful/derailed_setting_a_new_course?id=3961957&pageNo=0

Last summer I was cleared for sports but… After being cleared I ended up catching mono and struggled with that for months. Once I got over that, lifting took a back seat as I got back into dodgeball, karate and a little bit of volleyball. It took a solid year for me to get my mental game back and trust in my reconstructed knee. So far it isn’t limiting me at all. I was very fortunate to have had an amazing surgeon.

So here’s where I’m at now. My goal for the year is to try out for my karate organization’s national team. I tried out once before I injured my knee and just fell short of making the team. I was not quite prepared for the try-out weekend and I figure if I train better for it I can make it this time.

I’m still working out a solid plan for the year but I do have a few things that I know I need to do.

Run 2 miles in a decent time
Train for speed and explosiveness
Gradually work up endurance
Stretch regularly

The endurance was what killed me the last time I tried out. I did very well in the evaluation portion of the try-out, but on the third day we had to compete and my body had nothing left. I lost matches that I should have won if my endurance was higher.

So I’m still working out a solid plan for the year, but for now I’ll be doing regular runs, lots of heavy bag work and three nights a week of weights using the Show and Go program.

Sunday - July 21

1.61 miles 19:20 (running on very sore legs from a 23 km hike up and down an mountain on Friday)
15 min of heavy bag intervals (1 min medium intensity - 1 min low intensity)

Evening stretching and foam rolling

I was planning on a morning run today but woke up to a torrential downpour thunderstorm. My run will be moved to this evening along with some lifting.

Time to get back into fighting shape!

2

Hi! Great to see you training again!

As a fellow martial artist and athlete with a knee injury, I can sympathize. I found for working on explosiveness, sprints with a sled attached work wonderfully. If you’re looking for arms, try clap push-ups, or a push-up movement that involves switching hands (with a medicine ball or with a low plyo box).

What’s your style?

3

One of these days I’m going to pick up a sled for my gym collection. Ever since my injury I’ve been all about legs.
Thanks for the suggestions!

I train Wado Kai karate. How about yourself?

4

My main style is Isshin-ryu karate, but I’ve dabbled in some other styles as well.

And seriously, I have this little tiny sled but with added weight, it’s a bitch to pull!

5

Monday, June 22

1.6 mile run 17:58

Mobility warm-up

A1) Front squats:
Warm-ups: 5@45, 5@65, 3@95
Working sets:
3@105
3@115
3@110
3@110

A2) Scapular wall slides
3 x 8

B) Speed Deadlift (Conventional)
5x2@95 w\ 60 seconds rest between sets

C1) Reverse DB lunges from deficit
2x8@15s per side
8@20s per side

C2) Feet elevated push-ups
3 x 10

D1) Pallof press iso hold
3x3@10 sec with the small pink band

D2) Seated rows
10@50, 10@55, 10@60

Stretching

6

Tuesday, June 23

I intended on going for a run after work, but I got a chance to play beach volleyball for a couple of hours at K-Days. Seemed like much more fun than running, plus I got free entry, free drinks and free parking.

Wednesday, June 24

1.6 miles 16:17
My legs are finally starting to feel better after my monster hike last week.

Tonight will be a lifting night.

7

Thursday, July 25

Mobility warm-up

A1) Close Grip bench press
Warm-ups: 5@45, 5@65, 3@95
Working sets:
3@100
3@105
3@110
3@115

A2) Pull-ups
4 x 3

B1) Walking lunges
6/side @20s 3x6/side@25s

B2)Chest supported rows
3x10@40s

C1) Ab wheel roll-outs
3 x 8 from knees

C2) Side lying external rotation
3 x10/side@10

16min heavy bag/shadow boxing intervals

Stretching

8

Friday July 26, 2013

Mobility warm-up

A1) Trap bar DL
5@135, 5@175, 5@180, 5@185, 5@190

A2) Wall ankle mobs
3x8/side

B1) Ham curls
3x10@45

B2) Alternating DB bench press
3x5side @35s

C1) Neutral grip pull-up
4+1assisted, 3+2assisted, 2+3assisted

C2) Side bridge wall slide
3x10/side

D) Rear delt fly
2x10@10s

Burpee finisher (5 min)
10 burpees per minute. The remaining time in each minute is the rest time.

Sunday, July 28

2 miles - 20:49

Monday, July 29

Mobility warm-up

A1) Front squats
5@45, 5@75, 3@95, 3@105, 3@115, 3@120

A2) Scapular wall slides
3x8

B) Speed DL
5x2@105 60sec rest between sets

C1) Reverse DB lunge from deficit
8@15s /side, 2 x 8@20s / side

C2) Feet elevated push up
3 x 10

D1)Pallof press iso hold
3 x 3@10sec with pink band

D2) seated cable row
10@55, 10@60, 10@62.5

Running
1.75 miles 21:75 (slowwww after lifting)

Tuesday, July 31 2013

2.0 miles 21:16

9

Wednesday, July 31

Mobility warm-up

A1) Close grip bench press
5@45, 3@75, 3@95, 3@105, 3@110, 3@115, 3@115

A2) Pull-ups
4 x 3

B1) DB walking lunges
3 x 12@25s

B2) Chest supported rows
3 x 10@40s

C1) Ab wheel (knees)
3 x 8

C2) Side lying external rotations
3 x10@10s / side

5 min burpee finisher

  • my goal is to get to 10mins total of this. Next lifting day I’ll add an extra minute.
10

Thursday, August 1

1.6 miles 15:55 (PR)

Friday, August 2

Mobility warm-up

A1) Trap bar DL
5#135, 5@165, 5@180, 5@190, 5@195

A2)Wall ankle mobs
3x8/side

B1) Ham curl
10@45, 10@47.5, 10@50

B2) Alternating DB bench press
3x10@45s

C1) Neutral grip pull-ups
4/1 assisted, 3/2 assisted, 3/2 assisted

C2) Side bridge wall slide
3x10/side

D) Rear dealt fly
2x10@10s

5 min burpee finisher

Monday, August 4

Mobility warm-up

A1) Front squat
5@45, 3@75, 3@95, 3@105, 3@115, 3@125, 3@115, 3@110

A2) Scapular wall slides
3x8

B) Speed DLs
5 x 2@115 60 seconds rest between sets

C1)Reverse DB lunge from deficit
3 x 8/side @ 20s

C2) Feet elevated push-up
3 x 10

D1) Pallof press iso hold
3 x 3@10 sec pink band

D2) Seated row
10@55, 10@60, 10@65

Followed that up with a half a game of dodgeball and two games of beach volleyball

Tuesday, August 5

2.0 miles 20:21 ish (PR)
I accidentally ran my data out on my phone so my GPS wasn’t accurately tracking my distance. If anything, I was a little faster than the time suggests.