So, its been years playing with the ideas of what to train, how to train
and bouncing from one diet to another. I have had good success with IF and
watching what I eat and during COVID I actually got in decent shape walking and
doing a endurance challenge for funny little trinkets, however years of sitting
and doing nothing and getting older have given me back issues and a hip that is
apparently destroyed by arthritis…I’m not 100% sold on that one mind you.
So I have set up
10,000 programs and started maybe a handful, but for 2026 I’m starting the
Basic Training Program or the Transformation training program done in 8 week
intervals two times to put together four months of work to transform. This blog
is only to give you a bird’s eye view of what I am going to be doing. The
program and blogs serve to organize and direct me on the daily as well as weekly
and monthly to help me move towards success.
Cardio Training is
going to be limited to twice workouts a week of a brisk walk on the treadmill
on an angle. Recent studies have
suggested that lower intensity work outs are better for weight loss when it
comes to cardio as your body burns more calories the longer you work. This is
going to be a 30-60 minute inclined walk at a good pace. This also plays into
the whole “Don’t break the hip” kind of thinking. This program will hopefully
transition into a solid cardio program once you hit the next level of training
but for now this is going to be the focus.
Using music and a Ipad to distract me on the long walk will help me
focus or rather not focus on the work out and get it done. Four times a week
you will work the Heavy Hands or HH training, this is similar to the SSC or
walking protocol, but you will use hand weights that are light and pump your
arms, these workouts are done after the four weight training workouts each
week.
Conditioning is
focused on daily calisthenics to build muscle endurance as well as two weight
workouts per week that split the body into Torso and Limb training. Using a
moderate weight and higher reps to burn out the glycogen in the muscles when weightlifting
will help push your metabolic rate. The weight training is going to be done
four times a week to push weight loss and a higher metabolic rate, and the
calisthenics will be done nightly in conjunction with stretching out to help
build up your endurance and keep your center training daily.
Stretching is done
before work outs of any kind, during work outs and after work outs, before bed
and when ever you can through the day. Each month tackle new stretches in the
daily stretching and deep stretching (used specifically after Karate workouts).
The Key focus of Stretching is to help create a mobility in the whole body and
limber up as well as avoid further injury.
Try and get back general mobility and make yourself a lot more mobile.
This may also help with the weight loss to create stronger, more resilient
hips.
Karate is going to
play a fairly big part in the whole process because its going to be used to
measure my conditioning or rather “reconditioning” and help me to figure out
how much more I have to train to get back to a decent base line. I mean right
now kicking is VERY limited and if I can kick stomach level or higher I would
be super happy. The fluidity of movement will tell me how well the training is
going and also help me gage the training ahead of me. Because moving up in Rank
is my goal for the near future I will be pushing the basics I need for testing
as well as working with my brown and black belts to knock the rust off of my
Kumite. My Kata selection for Yondan is open right now, not having made up my
mind I will use the first 8 weeks to play with some ideas and also use the Kata
to progress physically.
The main goals for this training program are very straight forwards and
specific. First I have to get back into good shape. Im not talking “Karate
athlete” right off the hop, and I have to be careful not to push to hard and
burn out to fast, I have to get to the regular program to have the four times a
year rehabilitation component, so the Basic Training program is going to focus
on fitness and of course weight loss. I have bout 40 pounds to drop on this
four to six month training program and while some of you will think that’s nuts,
I have always been able to drop big weight fast, the key is keeping my focus and
keeping my training pointed in the right direction with control and care of my
diet, which I will roll out shortly. The third goal is to bring back my Karate
skills so I can not only grade but move forwards with more advanced training.
This all starts on the 1st of January 2026. Mobility, weight loss
and general fitness are the three physical focuses and then Karate…that’s it.
My training, Diet and everything associated with it
will push me in the right direction, I have to keep focused and let the stress
that has sidelined me and pushed me off my focus go and just keep pushing forwards
and grinding till I hit my goal of 190-210 pounds and a focus on better
mobility and fitness. I have so much to do this year and this training program
should have started years ago, but I m going to focus on the now and what I can
and should be doing NOW.
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