Tabata Principle Work Out

Okay, so yesterday was Thanksgiving. My plan was to have a good work out and build a caloric deficit so I could eat more than I normally would. My work out looked like this:
360 Defense Review
Inside Defense Review
Stretch
Tabata Protocol
Squats - 8 cycles - 20
Push Ups - 8 Cylces - 8
Punches - 8 Cycles - How do you count that
Treadmill - For cool down

Then I left with my wife and kids to go to my inlaws. Before I left I had 3 oz of chicken and 40 oz of water just to fill me up a little bit. Went to my mother in laws and ate pretty well, then went to my brothers and had more desert.

Today I weighed in a 207.6 pounds only up about 1 pound from yesterday. With out the Tabata work out, it most certainly would have been more

Tomorrow I have class from 10:30 - 11:30 and will do an additional Tabata push up and squat cycle at the end of class. Assuming I can move. ;-)

Round Timer

Check out a round timer http://www.speedbagforum.com/timer.html

Killer Krav Maga Work Out

I can't quite do all of these yet but these are killer work outs.... Bug ups to the folks at Krav Maga - Kensington. http://www.kravmagakensington.com/page17.htm
Tabata this:A Tabata is 20 seconds of work followed by 10 seconds of rest. Repeat each exercise 8 times (4 minutes). Your score for each exercise is the least number of reps you completed in 1 round. Finish one exercise before moving on.
The exercises are as follows:
SquatsPush-upsSit upsPull-upsBurpeesWorkout No.2Repeat 3 timesRun 800m30 push ups30 squatsWorkout No.3Complete for best time:Run 400m50 squatsRun 400m50 push-upsRun 400m50pull-upsRun 400m50 sit-upsWith the above exercise its ok to start lower with the bodyweight exercises and build up. So to start with just go to your maximum to be able to complete the exercise.Remember this is meant to be hard work. Long slow endurance is nowhere to be found in a streetfight.

Tomorrow is Thanksgiving. I will be building my calorie deficit so I can splurge a little.

Happy Thanksgiving and God Bless,
Ty

DAY 2 - Ready Set Action

Wow, last night was the second class and it was non stop action. We had about 12 students in the class and we had an active and productive time. We started with the normal warm ups and reviewed the 360 defense. Which meant we moved into application of this defense. With student paired up with student to try and defend them selves from outside in attacks (roundhouses, knives, haymakers, etc.) The guy I was paired up with was about 6'4" it was a very realistic thing for me to be paired up with someone so much taller as I am 5'5". After that we had combatives, punching drills. Man punching drills get you into to shape. My arms are still tired and it is 10 hours later. After the all of this we moved into fun applications if you think getting hit with a pad by two people over and over is fun. :-) We did the 360 on the floor and standing up with two others hitting us with large pads that we had to defend against. When we were on the floor someone else would come up and try to attack from the feet and we would have to defend against this as well. Finally we stood in a circle with one person in the middle. The person in the middle would have to defend themselves against knives, sticks, chokes, holds, kicks, punches, etc. and to add to the difficulty they had their eyes closed and the attackers would call out their name and then attack. Pretty cool stuff.

What I like about KM is the physical and mental discipline and the fact that it pushes you to defend yourself. I also really enjoy the real-life application.

Happy Thanksgiving everyone.

Day 1 - Saturday - November 22

Showed up for class today, ready and pretty excited to get started. I have wanted to study KM for a couple of years and had been too busy to do it.

Here is how class went today. Went in and met the instructors Gail and Dante both licensed by the IKMF. They wanted to know my back ground in martial arts, which wasn't much just some Kung Fu, and some Tung Soo Do, I also wrestled for 5 years. (My junior year I captained the wrestling team, but we weren't all that good.) Dante took me aside and worked with me to understand what I knew, just the basics front kick, side kick, jab, cross, hook, uppercut, combinations, etc.

Class starts and we are doing warm ups. I am 38 years old and 40 pounds over weight. I almost puked in my first class. About 15 minutes in we started the actual class. First of all, we had a student lay on their back with all the other students holding on to pads and attempting to hold them down. The student had to fight their way out. Everyone was encouraging each other to get out, to push harder. It kind of got you into the mindset that this class in not for you to learn how to sing kumbaya, but instead how to fight for your life if need be.

Soon the other students were learning how to defend against a headlock and I was going over the basics with Gail. Gail is about 49 years old and looks like she could be 40. Very fit. She is a G2 and really seems to enjoy what she does. We work on the 360 defense and inside defense, as well as defending yourself against a choke. All of these movements demand that you really really work at it. No laziness. You learn to block and immediately counter. With all of them she kept getting faster and faster. It was really cool. The another student came over - Dwan - and he went even faster. Everything was cool until I accidentally caught Dwan in the face. I apologized and he was like, "don't worry about it". Very nice guy.

So, while I am very pragmatic and tend to not sign up for things until I have really thought about them.....I broke down and signed up for 2 classes a week.

Any questions about KM I probably don't have the answer but you can ask.