Killer Hill

Friday 28th August 2009

Once again I find myself on the hill, but today we had a welcome addition by the name of Ewan Mendez (a 'B' Ball player by trade). Ewan trains regulary, has a very meticulous approach to his personal training and always willing to try something new. In attendance was Jordan, Carla, Ewan and myself. After the first rep Carla pulled out as not to aggrevate a slight pull on her hamstring whils Jordan shot to the top followed by Ewan and then me puffing frantically behind them. For the third rep, I sat out and let Jordan and Ewan battle it out. Jordan came through with trailing Ewan who by now was wearing a set of lead boots lol (welcome to the club)

I then proceeded to complete my third rep and found it particulrly harder today on top of the training completed in the week. We cooled off with our slow walk back to the car to begin the rest of the day. Jordan went back to bed and Ewan and I went to work (Oaklands College). Untill the next time, Ciao for now!!

Kaizen Central Sqaud Session

Wednesday 26th August

Today was a techical session counter punching and takedowns. Being the holiday period numbers were down but we had an excellent standard and a good range to work with.

Coach Glen Middleton started the session reinforcing block punch counters before we moved on to more difficult drills mid-session

We progressed the session to take-own variations defending against varied attacks. Each athlete stayed with their chosen partner for the duration of the session. Everyone worked well including the coaches.

To finish off we went counter gyaku zuki to hone timing and accuracy. Roll on the British Championships.

Weight Training

Tuesday 25th August

With the British Championships looming the sessions become shorter but gain in intensity. We started with two sets of 10 power cleans at just over 50% bodyweight as fast as we can trying to be explosive throughout. We progressed to bench press at the same percentage weight to failure and squatted 90% of bodyweight to failure using the rack for safety. Felt Ok but I probably would have squeezed a few more reps if pressured to do so.

From a coaching perspective I feel I squuezed the last reps out of Carla forever trying to build the lactate threshold. Tomorrow daytime I'll complete another weight training session and the guys will rest up as we have a squad session tommorrow.

Fit2Fite with Greg Francis

Monday 24th August and at the bequest of Greg Francis, Carla Burkitt (European Bronze medallist) and I attended his now popular Fit2Fite classes. After making a slight navigational error we arrived half an hour late. Keen to experience the Fit2Fite routine I figured I could last 30 minutes of the session. 20 minutes working, 10 minutes cool down.......mmmmm......yeh I can handle that.

Well, 30 minutes came and went as I became to realise the session is longer than an hour!! Oh now maybe it's a two hour class. Time for a camera break!!!! (Check out the you tube clips in our video section). Fit2Fite is a Karate specific, aerobic and muscular endurance workout that will benefit both practicing and non-practicing Karate-Ka. Although it is not a replacement for the technical rudiments of your traditional Karate sessions it is however a useful beneficial addition. Well done Greg

The Hill................................again!!

Just Carla and I today. We did 3 very tough runs and although it does not look like we're moving fast, the effort level was intense. We are both averaging approx' 48 seconds per run, but due to time constraints (I've got to go to work) we had to leave. But oh what joy, I'm doing Greg Francis's Fit2Fite class tonight and not looking forward to flogging myself for an hour. I'll keep you posted!!

Willie Thomas - Regional Karate Squad Session

Wednesday 19th August

The session started with a bang, all participants completed the circuit known as the Super 7. The Super 7 develops anaerobic fitness specific to our needs. Some exercises develop explosive power, whilst others develop core strength. Without boring you with the details it comprises of traditional exercises such as, press ups, sit up, tuck jumps etc at high intensity levels. Bodies flaying, red faces and the gasping for breath meant all was working hard, (some working harder than others!! lol). I am not a strict believer in getting fit in class rather, getting fit for class, but there are advantages to group fitness sessions both physical and psychological.

Five minutes recovery then the Karate starts with some timing drills and pregressing to working on 'line of attack'. The aim of the session was to develop timing, line and distance. Kicking techniques work on in conjunction with line work were Maewashi, Uro Maewashi and Ushiro Geri.

Photos to follow

Thanks to Glen Middleton for his assistance in the class.

Weight Training

Tuesday 18 August 2009

Today I felt good and decided to push the boundaries a little.
Start with bench press and progressed to 90kg for a few reps. Power cleans, done some warm up sets, repped 60kg. Normally progressed to 80kg but today I put 90kg on the bar. Got myself ready, took the strain.......BBBBBBBang, cleaned it. I am actually going for 100kg so I'm happy with my new '1 rep max'. finished off with 120kg dead lifts.

Carla lifted well today, She was down on her bench but much improved on her power cleans. She cleans 80% of her bodyweight and pulls to shrug position at body weight. CV tomorrow!!

Sport Karate

Monday 17 August 09

Today was a technical session where once again we break down the rudiments of gyakuzuki. A couple of students in particular have problems with distancing which in turn affects their timing. Each participant donned the body armours and started to drill the technique. With feedback we chipped away and systematically ironed out the difficulties. We then progressed the technique by the opponent adding pressure and trying to pull the counter puncher. The counter punchers aim is to keep cool under pressure and only go when they are sure to strike effectively. Like a sniper, one shot in the barrel, one kill and deadly accurate.

Whilst I was giving feedback I run away with myself and went into commentry mode. The participant kindly reminded to 'shut up' lol as they could not concentrate with my constant ramble. As a coach I have to be mindful to shut up and recognise when understanding has been demonstrated.

Killer Hill

Hi all, 7.15am on the hill and not looking forward to it!!! last week I was completing 4 reps and found it very hard going, but Carla reminded me that I'd said I would complete five this week. THANKS!!! My 'Rate of Percieved Exertion (RPE) on a scale of 1 - 20 for todays session is 100.

We re-assessed Jordans injury niggle and 'RICE' over the weekend did the trick, he's good to go. He and Carla completed 2 x 3 sets (6 in total) both driving hard today as always, Jordan actually complained it was not enough so next time he'll get less recovery and higher intensity. Burn baby burn!!

Jordan was complaining (again lol) that his buttox is aching like crazy, I think he needs his Piriformis muscle worked on when we massage later on in the week.

Sports Therapy

Willie Thomas holds an advanced diploma in sports therapy and is a sports therapy tutor seen here treating a professional football player

Sports massage plays and entirely different role than traditional body massage and getting into the muscle can be painful in key areas of stress. Just to rub the top surfice simple soothes the nervous system and feels very nice!! but does not reach the core of the muscle to have the effectiveness athletes need.

Sports masage plays an inportant role in the prevetion of injury and performance. The benfits include:

• Reduced muscle tension
• Aids recovery
• Re-aligns muscle fibres
• Promotes wellbeing / Relaxation
  
• prepares muscles for exercise
• Breaks down fibrous adhesions (knots)

The inclusion of Muscle Energy Techniques (MET), maintainance stretching helps to maintain the limbs full range of movement (ROM) avoiding becoming muscle bound from the demands of stength training. Proprioceptive Neurofacilitation Facilitation (PNF) is developmental stretching designed to develop flexibility and should only be done post exercise as it involves a maximal resisted contraction.

If executed correctly and safely the athlete will experience direct benefits such as, greater ease through movement, increased speed and reduced risk of injury.

Optaining a professional sports massage on a regular basis can seem expensive at a cost of approximately £20 per session but this long term investment is worth the cost to maintain the body when undergoing rigourous training regimes.

Other skills of a therapist include:

• Body alignment assessment
• Identification muscle imbalances
• Tape and strapping techniques
• Referals to specialists

Mid week I'll be advising athletes with injury niggles and treating where appropriate. Phew!! is my job never done lol.

Another weight training session bites the dust!!

Still feeling tired from this morning the troops gathered again for yet another scheduled session. Everybody's technique is improving every time we train although I have to say, for the first half of the session it was like training in a morgue.

Jordan was shifted to active rest has he has a slight pull on his hamstring and worked his upper body. We will ice his injury for two days and re-assess the level of injury. Progress to contrast bathing and strap for prevention of further injury once he can resume light training. Sports massages for all next week!! (Including me for a change)

There were some other considerations, Amy Thomason has on going back problems that prohibit certain lifts and monique had a sore shoulder. Although they were able to complete the session lighter weights were used and total abstention from exercises that directly inflicted pain on the injured area.

Bench press was to failure today. 30kg on the bar and as many as they could do. I did 60kg for my first set to make it proportional and wacked on 100kg for my second (didn't take long to fail lol). This was the first time in the session everyone began to encourage each other which inturn was a motivator. Two sets to failure pushed everyone to their limits, including me but after we all felt good about it. When benching remember the five points of contact:

Bench Press

• Eyes under the bar
• Good wide grip.
• Both feet on the ground
• Raise chest so both shoulder blades are in contact
• Buttox on bench.
• Spotters lift assist with lift out of rack and you say 'My Bar' to take control
• Lower bar to upper chest and press
• When pushing for that final rep' your buttox may leave the bench!! (If it helps)

The squating when well, doubling up with leg press too. Considering we did the hill today we hit the legs hard again to develop strength and explosive power.

At the end we finished with a pep talk with me reminding them that next from time we're in the gym we encourage and motivate each other the start. I will continue to give technical feed back for continuous development (and safety). It was suggest that music be played. Thy will be done. Have a rest all and be ready for next week as on Monday, we start again. lol

Heart

Heart is the difference between those who attempt and those who achieve

7.30am....................Killer Hill

A misty morning on the hill for another lactate building session. Jordan Thomas and Carla Burkitt were going for six and Monique Etienne and I were going for four. I felt good on the first one making it difficult for Jordan to catch me from our staggered starts. Unfortunately Jordan pulled his hamstring trying and I advised him to rest from todays session and ice it when we get back. Grade 1 tear to the hamstring attachment of the ischial tuberosity (Bony bit in your buttox lol).

The rest of us plugged on with carla feeling the pinch by the fith rep. Monique ran well today, already showing signs of improvement as for me I'm doing ok. Three reps' last week, four reps' this week and dare I say I'll go for five next week.

Specificity in Karate

In addition to core strength and conditioning the need for specificity within training is of paramount importantance. Traning drills can be fun, enjoyable yet still demanding. Varying the different components helps to maintain adherence to exercise and assists with the body's adaptation to exercise and development.

The viper belts are used widely across many sports but fundementaly used to add resistance whilst undertaking specific activities. In this scenario they are used to load up on the driving leg when throwing reverse punch. one minute, each stance with a designated distance of travel for the lead leg lunge. The emphasis is on keeping form. Head rocking, puffing and blowing, loose trail arm etc must be monitored and feedback given to maintain technique.










Reaction balls improve the reation time from when you see it, the brain makes a decision and the body's capability to respond appropriately. Above we're practicing blind. The athlete has only a short time to react. The closer to the wall you get the harder it becomes as you have less time to react.

Lateral, diagonal and the forward sprint drills enhances the ability to move multi-directional at speed developing the fast twitch muscle fibres. Be mindful that this is NOT strictly agility training as there is little decision making in these drills. The brain is not forced to make quick decisions. With the introduction of an external stimuli the brain would have to make a decision and the body react appropriately. Coaches', try to experiment and become an innovator not a copier. The when and how to implement these drills successfully will be based on your periodization and planning.

Good luck!!

Squad coaching session

Wed 12th Aug 09

Long day today, in from work at 6.15pm and out the door at 6.45pm headed for Hackney, East London for Kaizen Centrals bi-weekly squad session. Kaizen Central coach Glen Middleton had set the ball rolling with some reaction drills on the pads

We then progressed the drills where the pad holders became more proactive, developing a theme of reaction, counter attacking, breaking off and coming back for the point.


English fighting is very foward and backward with few English fighters mastering evasive movement. I have observed some of the national squad bringing this into their game, but they are few. We have been working on this for sometimes with a collection of drills that develop the athlete in this area.

Even with extensive work in the area we still have individuals that struggle with it and others that over cook it, but with peserverence and patience they to will one day master the art of 'Tai Sabaki'.


Young Camran seems to be making a good impression at the moment, he is focused and has a good work ethic. Chatting with him after the class he really loves his karate and uses his uncle as a role modal as well as is immediate Instructors Jason and Mark Wingrove.


After drilling these set pieces we arranged competition bouts and matched athletes appropriately. There were some good performances with athletes showing good form whether they won or lost the bout. The most competitve of the night was Kerry Gunn and Carla Burkitt. What happens when you put to 'bangers' together. A good spirited bout with plenty of exchange. Carla eventually won in a 'tit for tat' two minute bout

Many of our drills try to emulate match play situations to give an air of realism, we constantly push and encourage our athletes to dig deep and with the experience of four coaches all former internationals two of which are former world champions, my friends there is no hiding place. There is no blagging just truth and gritt.

We feed back as much as we can to the athletes and have an excellent relationship with our athletes although on a personal level I have to step back from coaching my son as my comments are percieved as me 'having a go' at him. 17 and knows it all, I'm sure many parents can understand where I am right now lol.


Maybe I speak to him too hard, anyway whatever we'll try it this way I think it's better for all!!! Amy needs to get stronger, I feel explosive power added to her already impressive front hand. In addition we will work on her flexibility to develop her kicking. She is currently going from strength at the to strength at the moment gaining a bronze medal in the European University Championships.

Well done to the crew both athletes and coaches.

Generating power

11 Aug 09

The power clean is the single most complete exercise for generating overall power. The transferable values are well documented. Was a fair session for me today, slowly getting back into my technique after a three month layoff. The session consisted of:

Power clean & press

Split presses
Squat shoulder presses
Squatting

The Power Clean

• Toes under the bar
• Slight lumber curve of the spine
• Chest out
• Head up
• Good grip
• Take the strain
• Dead lift
• Drive up through the hips
• Through the shrug to complete the clean

Killer Hill

Note the lone figure at the bottom of the hill

Awoken by the 6.45am bang on our front door and the dog going crazy lets me know it's time to to visit that sacred place called 'Killer Hill'.

45 seconds of maximal effort, lung busting, heart pumping and hard running, by the end it felt like I was wearing lead boots. This is the third time since I've been back training and it's only getting harder. The young bloods do five sets and I've been doing three but four today, aarrrrhhhhh it hurt!!.

Why are you doing this? I hear you ask, I guess I need to feel the pain and revisit the good ole days lol. seriously though, I like to train with my athletes to show them I push myself as they do. I get to share the journey, feel their pain when they lose and share the success of winning. This is not 'The way' it's 'My way'.

P.s. I think they also like to see me in pain too!!! lol

Weight training session today

My good buddy Mervyn Etienne (European Champion & 4 x World Team Champion) came over to Oaklands College to train today for a power and olympic lifting session.

We practice the full squat. The 90 degree squat is a cop out my friends. Did you know, when you do a 90 degree squat you have continuous loading on the knee and is only reduced when you go passed 90 degrees. Also the full squat works the Gluteus muscles full range of movement (ROM). The important factor to remember we are lifting for performance and not 'Andy Pandy' health and fitness. The key is strength through the entire ROM of the limb, 'Strength throughout movement' as opposed to the pure strength of the muscle.

The Squat

• Good line under the bar
• Feet just over hip width apart
• toes slightly turned out
• Brace the trunk / good grip
  
• Lift weight clear of rack
• Re affirm start position
• Then squat - Chest out / head up / lumber curve
• Beyond 90 degrees arse to the grass!!!
  

You'll have to do your own leg work as to how many reps and sets you will need to produce explosive power. Below Monique Etienne squatting deep, (the bar tilt was feed back and corrected!!).