Martial Arts and Training: When you fall down the most important thing is to get back up.

You might have heard that saying before. Or you might have heard a similar saying. However, the gist is the same. You get knocked down, the most important thing to do is get back up.

Sometimes that is easier said than done. When you get truly rattled and you start thinking, and in my case overthinking everything.

How do you pick up and get back on the horse? When what you think, feel, and know gets rattled. It is like crawling through quick sand. It takes all of your will power. Then when those little voices get louder in your head. When those little voices say, “yeah you know they are right. You know that the reason you got knocked down is because you are less. You are way less, you are not enough.”

But you have to get up, you have to keep going. If you don’t, what are you going to do? Are you going to run away and just ignore the problem. Ignore the blow? You can. But I say get up.

So you fall down, you take a punch to the gut, you it hollows you out. You work past your emotions, your upset and you get back up. You get back up and keep working. You keep working to be the best you that you can be.

I am speaking metaphorically and literally. We both need to get back up after a literal blow that rattles us, and after an emotional blow that rattles our foundation. It is important. They both hurt in different ways and they are both hard in some ways to return from.

I will keep standing back up. Even when it is hard, even when it takes days to get back. Because I am trying to be the best me. It’s these bumps and turbulence that helps us grow.

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Schedule: Week of Training

1. Monday 7/19/2021: Mile Run, and Weight Lifting 1 hour
2. Tuesday 7/20/2021: Mile Run, and Weight Lifting 1 hour, Muay Thai Training 1 hour
3. Wednesday 7/21/2021: scheduled rest day
4. Thursday 7/22/2021: Muay Thai Training 1 hour
5. Friday 7/23/2021: scheduled rest day
6. Saturday 7/24/2021: Family day
7. Sunday 7/25/2021: Muay Thai 2 hours of training

My Martial Art Focus:

1. Stay light on my feet
2. Cutting the corner so I can flank my opponent
3. Diving deep to make contact and stay close to avoid my opponents strike
4. Keep my hands up
5. Eyes on the opponent

Drills for this week:

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 missed this weeks training

Weight Lifting

Focus on for this 6th 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

1. Maintenance week for me.
2. Over all ok… a little high on carbs and fat, but I am not to worried. Need to keep up with the protein.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	104	123	129	79	92	133	83	106.142857	190	83.85714286
Carbs	232	164	142	190	222	159	167	182.285714	160	-22.28571429
Fat	89	121	106	86	114	77	64	93.8571429	67	-26.85714286
Calories	2145	2237	2038	1850	2282	1861	1576	1998.42857	2003	4.571428571

When you fall… when you take a hit… get back up. No matter how much it hurts. Get back up and don’t give up. You owe it to no one but yourself.

Thanks for reading, I hope you have a fantastic week. If you liked this post please hit the like button. If you want to chat feel free to comment. If you want to follow along on this adventure subscribe. My day to day shenanigans can be found @sharpcupcake.

As I always say, Don’t Photo Edit, Just Go Get It!