Current - January 2022 - Workout.

Due to my current circumstances I have to stay around the home so I am adapting my cycling from cycling to Kinlieth or around town to a few laps around the local lake, a walk and run home, then a mixed martial arts and weights workout.

The idea behind the cycling is to warm up the entire body to a hot condition and the muscles warm, stretched and ready for a more vigorous workout when I get home.
Sometimes I cycle 3-4 times a day to the lake so as to get lots done when I get back home. I get stitch if I drink or eat too much before each cycling workout so from about 8 am in the morning to about
6 pm in the evening I hardly eat anything, then I have a big dinner.

The short walk and jog is to use those muscles each day to ensure a full body workout.

A warm up on the staff (bo) for stretches and then going through known repetitions, and then later on on the workout adding new workouts with the staff so that I can get families with them.
I use Oak Staffs (for their known strength) or home made staffs for my workouts, and they all vary in length, weight and design.
Also incorporating the staff into known Kata’s is useful, especially if the Kata is for example a Karate Kata and you know it well, so instead of kicks, blocks and so forth you use various staff techniques.

By mixing staff, Kali stick workouts, weight training, Kata’s, bag workouts all together side-by-side they all help keep the muscles warm, flexible, stretched and moving.

I never do the same workout. I make changes on the fly (as I go) and also change the amount of times I do say bench-press or reps.
If I pull a muscle I do less on that muscle and adjust the routine to keep the muscle warm and active but not so as to hurt it more, so the muscle will repair sooner.

Even if I have done a Kali workout a 100 times, I do it again, and same for bag work, kicks, strikes, blocks and so forth.

By writing down on a chart the workout and reps one can keep a track on what they are doing.
In the past I have used charts a lot, but often I just do what I feel good doing and forget to log it on the chart.

I also make sure I drink a lot of clear healthy water (Not from the tap) and also I use SIS Electrolyte.

All the best from
James Martin Sandbrook.
17th of January, 2022.