Setting goals is not optional. If you are not setting goals and doing what it takes to hit them, like establishing performance metrics and tracking methods, developing programs, setting benchmarks, etc., you are not going to get past the intermediate level — at anything.
In this week’s T.I. you are going to start setting goals, and maybe even beat the old man at his own game.
I’m so sure this will benefit you, and so excited to see you try, that I’m giving away a 25% off coupon good at Mitch’s General Store to everyone who faces any of the benchmarks in this week’s T.I.! Just post a link to a video in the comments below.
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Beat It: Martial Arts Training Involution #203
- Warm-up thoroughly for at at least 8 minutes. I generally do 8 minutes of MBF or either 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work.
- 150 max power kicks vs. the heavy bag. Warm up by doing 8 x 5 kicks with each leg at 50% power, alternating legs each set. Take a 1 minute break and then start your stopwatch. Kick the bag with maximum power 150 times as fast as you can. Switch legs as needed. Write down your time me and make regular attempts to beat it. I hit my personal record (PR) earlier this week. It was 4:00.
- Constant Contact Drill. Walk off the kicks for 3:00. Now glove up and go after your heavy bag with hands, feet, elbows etc. with maximum speed. There should be some part of your body in contact with that bag pretty much at all times. See how long you can go before you have to stop. Write down your time me and make regular attempts to beat it. I set my new PR this morning. It was 2:27.
- Balboa Run. Start a stopwatch and run your chosen distance — punching the air the whole time. Beginners go 1/2 mile, intermediate and advanced, 1 full mile. If you have to rest, do so in place and leave the clock running. When you finish, write down your time me and make regular attempts to beat it. My half mile PR is 6:15 and my 1 mile is 14:29.
- Reflection. Cool down for about 3 minutes, then sit down with your training journal and do a goal review. Are you hitting goals, establishing proper metrics, setting PRs, structuring your training in order to hit goals and PRs, etc.? If you don’t keep a training journal you had better start!
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