The Standard Daily Workout...

So, here's what I'm doing for most of the week (6 days usually, with a day of rest). It incorporates some cardio, a lot of calisthenics, a tiny bit of weight training and plyometrics, and exercises/drills/skills-practice specific to several of the arts I'm studying (Fencing, Systema, Escrima/FMA, Judo, as well as my own MMA/"Jeet Kun Do-ized" versions of Boxing, Karate, and Kung Fu). This has been my regular routine for quite awhile now, but has recently been "preempted" several days during the week by more varied workouts, as I've had the pleasure of some one-on-one coaching from Systema instructor Brian Hammond, as well as participating in some grueling workouts with professional MMA fighter and trainer and Judo competitor Corey Norman. I try to add any new exercises I learn from these guys, as well as Coach Rob (fencing instructor) to the standard workout to keep things interesting, without spending my whole day in the gym! But it definitely takes an hour and a half to a couple of hours to get through a full workout, if I have the time. This can be shortened depending on whether I have time scheduled at the dojo or other activity planned for that day, or just need some rest.

Eventually, I plan to add more intense cardio (longer runs as well as more sprints), and a more organized and detailed weight training program. Long term, I'd like to be able to do three or four days of intense training during the week, with less hours in the gym or dojo, and a little more time off on the remaining days. But for now I'm maxing things out a bit, as I want to continue seeing the gains I have in recent weeks. So anyway, here's what the current "standard workout" looks like:

Warm-Up/Stretching-- Important for everybody, as my two sons who just ran their first five mile race are learning, but especially for us "more experienced" (read: old timer) participants.

* 10-20 minutes of "all stretches," including feet/ankles, calves, upper legs front and back, knees, groin, hips, elbows, arms, wrists, shoulders, neck stretches and range-of-motion extension; all of the old "hurdler's stretches" I can think of, basically working from the feet to the head and making sure all of the joints in between are addressed and as lubricated as possible. Using a little weight here (5-15 lbs.) to do some hanging arm circles to workout and strengthen the shoulder joints. I've had some shoulder issues that have effected and been affected by my participation in Fencing and Judo, specifically. I don't want to let this accelerate into any rotator cuff problems, and the light weight trick was suggested to me as a way to build-up strength in those areas.

Exercises/calisthenics with some warm-up cardio thrown in-- The meat of the "general workout," before getting to some intense calorie burning on the heavy bag, and moving on to specific skill drills.

* Laps walking/running/jogging while doing Systema breathing (1-12-1; or, starting with one breath in through the nose, one breath out through the mouth, and working up to 12 in and 12 out, before coming back down to one again).

* 50 Jumping Jacks

* Abdominal set-- 15-25 Crunches, 15-25 cross-armed Sit-ups, and 15-25 Systema Sit-ups (loose arms at sides, as little tension as possible, legs out straight, and sitting up with as much of the effort confined to the abs as possible)... Also a "long count to 30" Planking exercise.

* 25-30 Push-ups (I recently learned a new way of doing push-ups, but for now, just think of the classic exercise).

* 8 or so sets of 10-15 "Medicine Ball Drops" in various sections of the torso; lie on the floor, and drop the ball (8-10 lbs.) into the torso in various areas. If a partner is available, take turns jamming it into each other's stomach with moderate "oomph;" this is an old school boxing trick for hardening the stomach and getting used to taking a hit. If you don't have access to a medicine ball, you can use a decently filled basketball, but it won't have the same affect. That might be a good way to work up to it though, if you're a bit squeamish about the med ball.

* What I am calling "Squat Boxing Circles;" squatting down on the haunches while moving clock-wise or counter around an object or following a guideline, with the arms and hands in guard position, or even throwing combinations or practicing blocks. You can see "52 Blocks" exponent Lyte Burly demonstrate this on Youtube. I made up the name though, because he didn't seem to give it one.

* L/R one-foot Balance Bends (stand on one foot, put the other leg out at an angle, bend at the knee on the planted foot, and go as low as you can for as long as you can)... Another Lye Burly special.

* Wall-Climbing (a Systema exercise)-- Face a wall, let your closed fists on extended arms touch the wall, then put feet back a little further (so you're not too close, and not too comfortable). Then "walk" down the wall with your fists, while attempting to keep the wrists straight and the arms level (which means you'll have to bend at the knee on the way down). Do this up and down the wall a few times, and you'll feel it (the burn) in the legs as well as the fists!

* Laps with a "sprint/Grapevine/walk/Grapevine" pattern; can also alternate "Bounding Skips" (jump as high as you can while skipping with one leg up and the opposite arm up at any given time).

* Spider-Man Crawls (what Corey N. calls "Bear Walking," I think). All four "paws" on the ground, butt in the air a bit, cross the gym floor and then back again.

* "Iron Chairs" (again, as far as I know, a name I made up for an exercise that's been around a long time; they used to make us do this at Fort Jackson as punishment for various offenses). "Sit" against the wall (like you're on a chair, but there's no chair there), back straight, knees bent at as 90 degree an angle as possible; lean into it a bit, and continue breathing. The idea is to put all of the weight, if possible, on your calves. I started with four sets at 35 seconds each, but I'm now up to two sets of a little over a minute each.

* Precision Jumps (forward/backward/lateral)-- Feet together, jumping from side to side, forward, and back. It helps if you have a little grid on the floor to work with; kind of like two-footed hop-scotch...

* Pekiti-Tersia (Escrima) Triangular Striking Drills (pretty simple really; I'll see if I can find a video to post, which would be easier than trying to use prose).

* Jump Rope ("two feet," and "single foot/kick" style).

* Dumbell Curls (sets/reps with 15 lbs., working up to a short set of 30 lbs.)

* "Suicides" (the classic "line sprint" exercise).

Skills Practice-- Part of this is probably the most intense part of the workout (bag work), and the rest is actually the beginning of the cool-down process...

* Karate punches (50). In the air is fine, but better yet, a padded wall or a heavy bag; working my way (eventually!) up to a real makiwara (punching board).

* Vertical punches (50; three knuckles touching target, rather than two).

* Bruce Lee "Flick" punches (25; close the hand at the last possible second before impact, sort of like a reverse slap that closes into a fist)

* Muy Thai Knees (20-30; in the air is fine... You could use the medicine ball if you're an over-achiever).

* Karate Snap Kicks (20).

* Karate Wheel Kicks (some people call the Roundhouse?) (20).

* Karate Snap Kicks (with ball of foot, rather than toes/instep) (20).

* "Seagal-Rutten"/Police Front Kicks (straight out from hip, and "oversized" ball-of-the-foot snap kick with your body weight behind it; hitting a padded gym wall, an MMA pad, or a heavy bag is requisite for getting the right feel).

* Side Kicks (20)

* Bag Work-- Like the punches listed above; also add in Shuto hands ("Karate chops"), forearm smashes, and elbow strikes. Bag work culminates in 3-5 sets of 3-minute rounds on the bag, throwing combinations, and using blocks and constant movement when not throwing, to keep the exercise moving.

Cool-Down-- It's important to cool-down the muscles, just like it's important to warm them up with stretches and light exercise. I use weapons skills and kata for this. If you're a Tai Chi person, I guess that would fit perfectly right here... Before actually starting the "cool-down," I do fencing footwork and bladework here, which can still be a bit "vigorous" as far as energy expenditure, but I include that as the "beginning of the ending" process.

* Fencing footwork, bladework, and lunging drills (10-20 minutes if time; at minimum, a few times around the gym, and at least 20 lunges off the wall).

* Escrima stick practice (footwork, striking practice, etc.)

* Nun-chuk practice (even with foam padded practice chuks, you definitely want to learn to avoid hitting yourself).

* Escrima knife practice (use single or double training blades and practice all 12 points/angles of the "striking asterisk")

* IF there are decent mats available (there usually aren't where I'm working out), practice all Judo break-falls.

* Wind down with a well performed Kata (I'm currently working on a simple one; it's been many years since I studied Karate, and I've forgotten a lot of that stuff, so it's back to the drawing board). This does give your body and mind a chance to focus while settling down a bit and doing some good work that is much less strenuous than the prior activities...

Shower, dry off, go home. "Lather, Rinse, Repeat."

What do you think? Does anyone have any insights into new exercises or drills that have helped you? How much time do you feel is ideal for a daily workout session?

White Belt Out...