Take One of Each: Workout of the Week #71

Foreground: Craft sticks (1 qt. paint stirrers) with workouts on written them to be pulled at random from a cup. Background: Linear progression training program.

The Cabal Fang Workout of the Week is a three-parter that starts with an analysis of your workout plan.

If you’re training in Cabal Fang you are already keeping a training log or journal.  But if that’s all your doing, and you have no firm workout schedule, you’re missing out on big gains in skills and fitness.

Here are some questions to ask yourself today:

  • Do you have a written workout/training schedule?
  • Is it structured such that it incorporates linear progression and or periodicity?
  • Does it have a cyclic structure, a.k.a. an “off season?”
  • Does in include an element of randomness, or at least some room to pick what you feel like doing from time to time?
  • Does it contain at least one rest day per week?
  • How about at least two yearly breaks of one week each during which you do not exercise at all?
  • Does it include a plan for when you miss a workout due to illness, work-life-family needs and the generally unexpected?
  • Do you have an Burnout Self-Check protocol?
  • Do you make frequent small adjustments and course corrections based on results or lack thereof?

My martial arts oriented workout plan looks like this:

  • Sunday: Rest Day
  • Mon – Sat: Body toughening (15 mins) and temple rites (meditation, contemplation and prayer).
  • M: Weights, run or bike (Run Fall/Win, Bike in Spr/Sum — always high intensity 10 – 20 mins), solo martial arts practice (2 sections of 10 – 15 mins each chosen at random — see photo above)
  • T: Solo martial arts practice (early AM), martial arts group training (PM, 90 mins)
  • W: Weights, solo martial arts, hike (#40 pack, 1 hour)
  • Th: Run or bike, solo martial arts (early AM), martial arts group training (PM, 90 mins)
  • F: Weights, solo martial arts, hike

Almost every aspect of the above training as a linear progression element to insure consistent improvement over time.  If you’d like to check it out in detail, click here to view the Google Sheet.  You’ll find every workout I’ve done since 2012 (I’ve been logging all my workouts for over 10 years, I just don’t have them all online).

Interested in those little paddles with the random martial arts workouts on them?  Next week I’ll explain why I’m using them instead of dice these and I’ll give you some helpful hings for designing your own.

And now for the actual workout part of the workout of the week.

Cabal Fang Workout of the Week #71

  • Pick one calisthenics exercise and complete as many as you can before the timer beeps.  Beginners set your timer for 5 to 10 minutes, intermediate 10 – 15 minutes, advanced players for 15 or 20 minutes. Pick any exercise you want.  I generally prefer whole-body ones for this (Bodybuilders, Splays a.k.a. Down-ups, Jumping Jacks, Burpees a.k.a. Squat Thrusts, etc.) but there’s something to be said for Push-ups and Squats too.
  • Meditation of One.  This month at the club our spiritual focus is the Emerald Tablet.  Start my memorizing the second line of the Emerald Tablet: “That which is below is like that which is above, and that which is above is like that which is below to accomplish the miracles of one thing.”  Now dim the lights, be seated in your favorite meditative posture and set a timer for 10 minutes.  Relax, close your eyes and and silently recite the line in your head over and over until the timer beeps.  Record in your training journal any thoughts, feelings, impressions and mental images that appear in your mind’s eye.
Did you enjoy reading this?  Then the Cabal Fang book will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.
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One response to “Take One of Each: Workout of the Week #71

  1. Pingback: Drawing Instead of Rolling and WOOTW #73 | Robert Mitchell Jr.

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