There are 3 great things I noticed about keeping a workout journal for my karate journey:
- It keeps me “on task” and eliminates the delusion that the work got done when I actually skipped a session – (yes, it also happens to me).
- It helps me dealing with the “little voices” always ready to offer credible excuses. I trained & have something to report, or I did not, period!
- My journal is public; I openly receive encouragements & nudges from a supportive community of like minded karatekas; I am also inspired and in awe at the workouts and progress reported by others – an invisible “peer pressure” is also active and keeps me accountable.
While I am in China, my usual karate week revolves around 4 nights at the dojo, 2 nights of yoga, occasional extra endurance and strength workouts. Typically, it would look like this:
- Monday: Dojo Night, karate; usually with kumite.
- Tuesday: Pilates – (but they changed the dates, so I cannot go any longer), I will make Tuesdays BAD days (Big Abs Days) where I will focus on a core workout.
- Wednesday: Dojo Night, karate.
- Thursday: Strength (but lately, I have been slacking badly in that area) – Yoga Night.
- Friday: Dojo Night, karate.
- Saturday: Dojo Night, karate.
- Sunday: Yoga Night.
- Throw in the daily makiwara work; I have a wall mounted makiwara behind my desk & twice or 3 times a day, I hit it for a few reps… and the hands, forearms and grip work I perform every second day with grippers and improvised hojo undo apparatus (also from my desk…).
- Yoga days are rest days; I enjoy the great stretch that yoga brings, but it is not a straining workout.
Going back through the past weeks, I noticed that I neglected interval training; I usually perform “stair work” in the staircase of my building. I have also stayed away from strength training, partly because of my shoulder injury. I finally have delayed implementing a “Ross Enamait” type of program to take me through to the next level.
The additional bonus of a workout journal is that, magically, “everything that you measure, improves”.
Are you keeping track of your workouts? How does that help you?