There are days when there is a lot going on. Work, school, kids, and everything get swirled together in a whirlwind, it is all normal demands of your life. That makes the day stressful, and some days like this I just don’t have the energy to go to the gym.
I still do go into the gym but I find that having a goal to focus on is so helpful. For instance this last Saturday I was exhausted… and instead of skipping the gym. I decided to focus on a new goal of foot work or foot movement.
I have a habit of getting out of the pocket by just backing up. That is bad for me cause I am short and most people are taller than I am, that means they can chase me down and it is a losing position for me. So I am working on cutting the corner better. Shuffling out, instead of backing or trying to walk and cross my legs. I am also working on not rolling back on my heels when backing up.
So foot work is my goal. I want to be able to cut the corners, flank my opponent and want to be more fleet of foot.
I have found when you just start out learning martial arts, or any skill, to focus on one goal at a time. Now that I am more advanced my trainer/instructor will tell me to watch my hands, fix my movement and fix my foot work. As you gain skill and understanding you can work on more than one goal at a time.
Once you are advanced enough, I suggest following the goals of your trainer, and also making goals of your own.
However, if you are just starting out, focus on what your trainer is telling you and try to work towards those fixes/goals.
When you are tired and have those goals or a goal it is easier to put those things that were nagging you during the day away. Focus on those goals and carry yourself through that workout. In no time you will be done. I know I feel better for having stuck to my schedule.
Schedule: Great week of training.
- Monday 7/12/2021: Mile Run, and Weight Lifting 1 hour
- Tuesday 7/13/2021: Mile Run, and Weight Lifting 1 hour, Muay Thai Training 1 hour
- Wednesday 7/14/2021: scheduled rest day
- Thursday 7/15/2021: Muay Thai Training 1 hour
- Friday 7/16/2021: scheduled rest day
- Saturday 7/17/2021: 1 hour of weight lifting, 2 hours of Muay Thai and Kali training
- Sunday 7/18/2021: Muay Thai 2 hours of training
My Martial Art Focus:
- Thai 17 count is the focus this week in Muay Thai. More emphasis on distance management this week.
- In kali we worked on Espada y Daga, and footwork
Drills for this week:
Muay Thai:
Muay Thai:
1) jump rope
2) mirror Teep drill I lead
3) mirror Teep drill opponent leads
4) scoop the Teep, rear kick, lead kick, cross, hook, rear kick
5) held pads for H
6) incoming rear kick, return cut kick, rear kick, lead kick, cross, hook, lead kick
7) held pads for H
8 ) parry abs split the incoming cross, cross, hook, rear elbow, rear knee, rear kick
9) held pads for H
10) 4 count pop the leather
11) 4 count pop the leather
12) 4 count pop the leather
Kali: we focused on high box, with snake, bridge up, bridge down and plus sign block.
From there we did:
1) upper right quadrant, trap, stab with knife, and stab with sword or stick, low/high, high/low, abs high/high
2) lower right quadrant, trap, bite opponent hand with arm, slide stick up knife like a pool que.
3) snake to redirect opponents knife thrust with your punyo, trap both of opponents arms with your punyo, and theirs, stab them.
Weight Liftingf
Focus on for this 5th week of 8 weeks with a focus on HIIT workouts, and volume.
Weight lifting: Glutes and quads
Superset– complete one set of exercises before doing second set of two exercises
1) abductor machine or resistance band – reps – 15, 15, 15, 15
2) floor frog pumps – reps – 15, 15, 15, 15
Superset
3) dumbbell squats – reps – 15, 15, 15, 15
4) body weight walking lunges-reps – 20, 20, 20, 20
5) dumbbell sumo squats – 15, 15, 15, 15
Superset
6) standing resistance bands leg extensions- reps each leg- 15, 15, 15
7) dumbbell heel elevated goblet squat – reps – 12, 12, 12
abs circuit– I did these back to back
8 ) half v up to leg extensions – reps – 15 each leg
9) isolated mountain climbers – reps – 15 each leg
10) lying leg raise ( focus on lowering your legs) – reps- 15
Repeat above 3 times for
Nutrition
- Maintenance week for me.
- I had a couple of days that seemed high in carbs to me but it looks like over all I was under on protein and carbs. Over on fats. I was terribly under on protein… by about half. So I am going to have to stay on top of that.
| MACRO AVERAGES | ||||||||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Average | Goal | Difference | |
| Protein | 82 | 104 | 107 | 89 | 73 | 135 | 104 | 99.1428571 | 190 | 90.85714286 |
| Carbs | 80 | 223 | 224 | 161 | 154 | 220 | 232 | 184.857143 | 160 | -24.85714286 |
| Fat | 66 | 132 | 109 | 96 | 77 | 137 | 89 | 100.857143 | 67 | -33.85714286 |
| Calories | 1242 | 2496 | 2305 | 1864 | 1601 | 2653 | 2145 | 2043.71429 | 2003 | -40.71428571 |
I find goals help me get through the days that feel like a slog.
How do you get through those days that you just don’t want to go. Or those days when things are just not going right?
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Thinks with Spinks 