Day One, Take #3

Day one, take number 3.  I’ve been planning this 6-week comprehensive plan (where I can fit my workouts, zen practice, martial arts practice, and parkour/freerunning practice into my daily life) since the beginning of June.  Actually since the end of May.  The idea being that I can find time and energy for the things I want to do and accomplish without sacrificing the time and energy I need for work, family, and a social life.  Okay, maybe not so much of a social life, but hey I’m an introvert with a wife and kids.  The funny thing is, I’ve been trying to implement this for two weeks but stuff kept coming up and I kept putting it off and putting it off.  Well, this is my 3rd attempt and I’m determined to do this.

Anyway, this is the plan for the next six weeks:

 

6-WEEK TRAINING PLAN

 

DAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MORNING 5:30 to 6 Zazen 5:30 to 6 Zazen 5:30 to 6 Zazen 5:30 to 6 Zazen 5:30 to 6 Zazen
  6 to 6:20 Make breakfast and coffee 6 to 6:20 Make breakfast and coffee 6 to 6:20 Make breakfast and coffee 6 to 6:20 Make breakfast and coffee 6 to 6:20 Make breakfast and coffee
  6:20 to 6:45 Songwriting/Music 6:20 to 6:45 Songwriting/Music 6:20 to 6:45 Songwriting/Music 6:20 to 6:45 Songwriting/Music 6:20 to 6:45 Songwriting/Music
  6:45 to 7:15 Warm up:

 

F2 warm up

 

Single-leg balances

 

Hollow body

 

Bridge

 

Sun Salutation

 

Pancake split

6:45 to 7:15 Warm up:

 

F2 warm up

 

Single-leg balances

 

Hollow body

 

Bridge

 

Sun Salutation

 

Pancake split

6:45 to 7:15 Warm up:

 

F2 warm up

 

Single-leg balances

 

Hollow body

 

Bridge

 

Sun Salutation

 

Pancake split

6:45 to 7:15 Warm up:

 

F2 warm up

 

Single-leg balances

 

Hollow body

 

Bridge

 

Sun Salutation

 

Pancake split

  Warm up:

 

F2 warm up

 

Single-leg balances

 

Hollow body

 

Bridge

 

Sun Salutation

 

Pancake split

  7:15 to 8 Breakfast and prepare for leaving 7:15 to 8 Breakfast and prepare for leaving 7:15 to 8 Breakfast and prepare for leaving 7:15 to 8 Breakfast and prepare for leaving 7:15 to 8 Breakfast and prepare for leaving
AFTERNOON 3:30 to 4:30 Bodyweight conditioning 3:30 to 4:30 MA solo training 3:30 to 4:30 Bodyweight conditioning 3:30 to 4:30 MA solo training 3:30 to 4:30 Parkour
EVENING         7 to 9 Massage     7 to 9 Aikido

 

I should add that the times are flexible and are meant to be a guide.  Just because I allotted thirty minutes for zazen and twenty minutes after that to make breakfast and coffee does not mean I have to sit zazen  for exactly half an hour and make breakfast and coffee for exactly twenty minutes.

F2 is shorthand for Floor 2.  I purchased Gold Medal Bodies’s Floor 2 program last year.  Although I still haven’t completed the entire program, I’ve found the warm up routine very useful and have incorporated it into my regular workouts.  I even use most of the exercises in the dojo when I’m leading the Aikido class.  I will definitely go back to Floor 2 someday.  But for now, I just want to start really training in Parkour/Freerunning – it’s why I bought the program in the first place.  Funny thing is, I gradually realized that I have gotten to the point in my physical conditioning that I can actually start training even before finishing the F2 program.  So goodbye F2 for now – my focus will be on Parkour and Martial Arts.

The single leg balances are the yoga tree pose, front leg scale, and back leg scale.  I do them for ten to twenty seconds each.  I started doing them after I’d recovered from a severe right ankle sprain.  I figured it wouldn’t hurt to be really stable  on one leg if I want to really pursue Parkour.

Speaking of Parkour and martial arts, I made a separate table detailing my plan:

BODYWEIGHT CONDITIONING, PARKOUR TRAINING, MARTIAL ARTS SOLO TRAINING

A (MONDAY and WEDNESDAY)

 

WARM UP:

  • Standing dynamic stretches
  • Handstands

 

CONDITIONING

  • Quadrupedal movements: (bear, crab, ground kong, monkey)
  • Capoeira-style cartwheel-Chinese squat combos
  • Single-leg jumps or 180-degree jumps
  • Incline plyometric pushups
  • Wall crawl/Stand-to-stand bridge pushups
  • Dead hangs (split or parallel)

 

COOLDOWN:

  • Standing forward bends
  • Triangle
  • Shoulder stretches
B (TUESDAY and THURSDAY)

 

AIKIKEN:

Tuesdays

  • Single-arm vertical and yokomenuchi
  • Yokomenuchi (switch)
  • 4-direction suburi (switch)

Thursdays

Aiki Toho Iai-based techniques

  • Ikkyo
  • Shihonage
  • Kotegaeshi
  • Iriminage
  • Nikkyo

KALI:

Tuesdays

  • Basic strikes (left and right)
  • Basic defense (left and right)
  • Methods (left and right)
  • Single stick drills (left and right)

Thursdays

  • Double stick drills
  • Single stick Carenza (right arm)
C (FRIDAY)

 

WARM UP:

  • Standing dynamic stretches
  • Side planks
  • Carry-throughs
  • Straight double leg lifts

 

SKILLS:

  • Soft landings
  • Parkour rolls
  • Safety vaults
  • Lazy vaults
  • Wall runs

 

 

COOLDOWN:

  • Wall crawl/Stand-to-stand bridge
  • Standing forward bends
  • Triangle
  • Shoulder stretches

 

Well, that’s the plan.  And today is the first day of implementation.  Here’s how I fared today:

So I got up at around 5:30 this morning.  I’d woken up earlier, around past 4.  No biggie, I’m used to it.  Lights out in our house is around 8 pm so even if I’m still awake around 9:30 or so, my body and brain has already had time to settle down.  Waking up at 4 in the morning is no big deal – as long as I get to lie in bed for an hour or so longer.  Which I did today, though I did have to get up a few times.  Long story.  I went back to bed and lay there drifting in and out of sleep until half past five, then I got up.  I did a 12-minute zazen session, then went downstairs for coffee and to fix breakfast.

I finished my breakfast and had my coffee right on schedule: 6:20 am.  Got my guitar, spent a few minutes tuning it, then strummed a C9 chord.  It was just to test it at first, but then C9 turned to C9 and Em, and I started playing around with just those two chords and just like that I’d already come up with a song fragment.  Just a piece of a song, just a hint of possibility.  But I felt satisfied with myself.  Yay!  I did something productive today as a songwriter!

A few minutes before 6:45 I did my warm up.  Near the end, my wife came down carrying our daughter.  No big deal, I was almost done.  I used to have a longer and more intense morning routine – a proper bodyweight workout that lasted between 30-45 minutes.  If I really wanted to I could do it again, but I find this present routine less stressful.  And it allows me to practice both zazen and music in the morning without stressing out about how much or little time I have before my family comes down, signaling the end of ME-time and the beginning of FAMILY-time.  Anyway, I finished shortly.  By a quarter to 8 I’d already eaten, showered, and prepared to leave for work.

I work in my family’s resort up in a mountain.  Nice place, cool, about 80 hectares of forest with roads and pockets of cottages and rooms and a restaurant – you know, the works.  The nice thing about my job is that although I’m there five days a week, it’s not a 9-to-5 thing where I have to punch a clock going in and going out.  My hours are flexible, and nobody complains as long as I show results.  Which is why at past eleven I decided to go to the private area where the family’s vacation houses are to do my bodyweight workout.  Here’s what I did:

 

Warm up:

  • Dynamic standing stretches
  • A scaled-down version of Ido Portal’s squat routine (basically I did way less than he recommended in the video)
  • Straight-leg swings
  • Wall handstands

MAIN:

  • Quadrupedal movement – I plotted a straight-line course of roughly five meters and moved back and forth nonstop, first doing bear walk in one direction, then crab walk in the opposite direction, then shifting directions but this time doing ground kongs, shifting again using monkey, and shifting yet again using monkey.  Rested for one minute.
  • Cartwheel-to-chinese squat combo – I actually forgot to count reps for these.  I was supposed to count 5 reps each side, but gasping for breath makes even mental counting a challenge.  Again, I rested for one minute.
  • Single-leg jumps and 180-degree jumps superset – Originally meant to be performed separately with a 60-second interval, but after the last single-leg jump I thought, “Oh what the hell” and immediately segued to 180s.  Single-leg jumps: 10 reps/leg, 180s: 5 reps per direction.  Another 60-second rest afterwards.
  • Incline plyometric pushups against a handrail – 10 reps.  I will probably have to raise the difficulty level soon.  Maybe incline plyos against a bench?  I don’t think I’m ready for the ground just yet. One minute rest.
  • Dead hang – 10 seconds. I had my shoulders down, scapula retracted.   I’m not yet strong enough for pull-ups, so I’m starting with dead hangs.  Once I’ve gotten comfortable with holding between 30 to 60 seconds, I’ll move on.
  • Wall crawl to bridge + bridge pushups – Did it against a tree  trunk.  Five reps. Rested one minute then cooled down with some light standing static stretches.

So far so good, but it’s only the first day.  I made this plan knowing that shit can, does, and will definitely happen.  I know that next week I’ll be in Palawan on a job-related tour.  Realistically I’ll only be able to do zazen and the morning warm up.  But that’s okay.  I am a firm believer in the Japanese saying, ななころびやおき (read that as nanakorobi yaoki) or “fall down seven times stand up eight.”

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About raffyayaladvo

Just a regular guy blogging about the stuff he's interested in. View all posts by raffyayaladvo

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