51
Martial Arts Topics / Re: The Older Warrior
« on: September 04, 2007, 10:56:32 AM »
Thanks to Maxx and the other young guys for posting. I think its interesting to hear your comments. I appreciate your enthusiasm Maxx. Perhaps the other over 50 guys will disagree, but your workout and the energy that you present seems to be kind of age appropriate for you. It reminds me of me at your age. In the interests of comparison I will offer what I used to practice like over the past years:
Beginner: early 20s. no weight training, no extra workouts, martial arts practice 2hours/day 3 times per week. Emphasis on drills, sparring. Introduction to more intense workouts by going to "Special Training" which are 4.5 day intense workouts....2 to 5 workouts per day once per year
Late 20s-early to mid 30's. The height of crazy practicing for me. 4 nights per week @ 2 hours, 5 days @ 1hour at lunch, Saturday morning 7 to noon. Sunday for 1 hour. 24 hour practice two times. Long repetitive marathons (10000 punch practices) several times. Special training 2 to 3 times per year. Lots of over training but I had lots of zeal. Ate anything I wanted to eat. I weighed 40 lbs less than I do now. All wires and tendons.
Mid 30s to 40s. Practicing 3 nights per week @2 hours. Saturday morning for 2 hours. Started to vary my training. Cross training. More fitness training such as chi gung, running, calisthenics. Started to eat low fat more "greenface"
50s. 3 days per week weights plus stretching, slow motion practicing (shadow boxing, stick work). 1 to 3 days training with partners. Emphasis on rhythm, timing, fluidity. I try to avoid tensing, particularly in my shoulders. I love random flow sorts of practice. I can do that for a couple of hours and I feel recharged afterwards. I enjoy throws, grappling and whacking things but I don't really like taking body shocks (hard throws, blows to the head, that sort of thing) on a day to day basis though when I was younger it was a common facet of practice.
When I was younger I would emphasize high intensity everything. High numbers of techniques, intense execution of movements, speed development. Now that I am older I calm way down and focus on feeling natural and I don't mind moving slower. I think without really trying to, I am emphasizing general health and maintenance much more now.
These days I try not to over train. I find that high reps (like repeatedly punching) generally is a bad idea now because it creates repetitive strains. Like rotator cuff problems. High rep practices seem to bring out old injuries gained during my 20s!
To practice speed, I specifically do things to build speed and power. I am doing some cable work like lumberjacks and punching sets with moderate loads done quickly and I like to do things like snatches.
I find I really like complex free weights like dead lifts, squats, and snatches. I keep looking for interesting things to add and I follow a scheduled plan for weights. I don't work out for longer than 70 minutes not counting stretching and I allow full recovery (one week) before returning to a body part. If I feel washed out I rest by laying off or doing less. I don't really push it all that much but I seem to show progress. Finally, I vary my routines every 6 to 7 weeks. And I will take time for longer layoffs occasionally.
As for my diet, I eat 6 times per day and I try to eat balanced meals generally speaking with more protein than average but less than what might be appropriate for weight lifting in general. I find that protein powders do not trouble me much and I use them but I do not rely on them. I will use them at work when time is a problem for example. I really try to listen to my body. I will occasionally stop eating to give myself a rest! Sometimes I will fast to just calm things down. I find it helps me to reset my sensitivity levels about how I feel when I eat.
I have read that when you are younger a lean body is around 7% fat. At 50, you are considered "lean" if you have around 18%. I don't know if this is accurate. I think these kinds of statistics are based on averages in the general population anyway and so may or may not be relevant to any individual. If I take the time to measure this, I vary from around 12 to 18%. I am really not sure if this is all that important though. I have an interest in it because of a history of high cholesterol in the family. Its a way of assuring that I am where I think I am. I have a pair of skin fold calipers that I kept from a past endeavor and it only takes a few minutes to calculate lean body mass once in a while.
Now I am pretty sure that I could safely increase what I am presently doing but the feeling and flavour of my practices would be different than before.
Anyway, I offer this in the spirit of comparison.
Karsk
Beginner: early 20s. no weight training, no extra workouts, martial arts practice 2hours/day 3 times per week. Emphasis on drills, sparring. Introduction to more intense workouts by going to "Special Training" which are 4.5 day intense workouts....2 to 5 workouts per day once per year
Late 20s-early to mid 30's. The height of crazy practicing for me. 4 nights per week @ 2 hours, 5 days @ 1hour at lunch, Saturday morning 7 to noon. Sunday for 1 hour. 24 hour practice two times. Long repetitive marathons (10000 punch practices) several times. Special training 2 to 3 times per year. Lots of over training but I had lots of zeal. Ate anything I wanted to eat. I weighed 40 lbs less than I do now. All wires and tendons.
Mid 30s to 40s. Practicing 3 nights per week @2 hours. Saturday morning for 2 hours. Started to vary my training. Cross training. More fitness training such as chi gung, running, calisthenics. Started to eat low fat more "greenface"
50s. 3 days per week weights plus stretching, slow motion practicing (shadow boxing, stick work). 1 to 3 days training with partners. Emphasis on rhythm, timing, fluidity. I try to avoid tensing, particularly in my shoulders. I love random flow sorts of practice. I can do that for a couple of hours and I feel recharged afterwards. I enjoy throws, grappling and whacking things but I don't really like taking body shocks (hard throws, blows to the head, that sort of thing) on a day to day basis though when I was younger it was a common facet of practice.
When I was younger I would emphasize high intensity everything. High numbers of techniques, intense execution of movements, speed development. Now that I am older I calm way down and focus on feeling natural and I don't mind moving slower. I think without really trying to, I am emphasizing general health and maintenance much more now.
These days I try not to over train. I find that high reps (like repeatedly punching) generally is a bad idea now because it creates repetitive strains. Like rotator cuff problems. High rep practices seem to bring out old injuries gained during my 20s!
To practice speed, I specifically do things to build speed and power. I am doing some cable work like lumberjacks and punching sets with moderate loads done quickly and I like to do things like snatches.
I find I really like complex free weights like dead lifts, squats, and snatches. I keep looking for interesting things to add and I follow a scheduled plan for weights. I don't work out for longer than 70 minutes not counting stretching and I allow full recovery (one week) before returning to a body part. If I feel washed out I rest by laying off or doing less. I don't really push it all that much but I seem to show progress. Finally, I vary my routines every 6 to 7 weeks. And I will take time for longer layoffs occasionally.
As for my diet, I eat 6 times per day and I try to eat balanced meals generally speaking with more protein than average but less than what might be appropriate for weight lifting in general. I find that protein powders do not trouble me much and I use them but I do not rely on them. I will use them at work when time is a problem for example. I really try to listen to my body. I will occasionally stop eating to give myself a rest! Sometimes I will fast to just calm things down. I find it helps me to reset my sensitivity levels about how I feel when I eat.
I have read that when you are younger a lean body is around 7% fat. At 50, you are considered "lean" if you have around 18%. I don't know if this is accurate. I think these kinds of statistics are based on averages in the general population anyway and so may or may not be relevant to any individual. If I take the time to measure this, I vary from around 12 to 18%. I am really not sure if this is all that important though. I have an interest in it because of a history of high cholesterol in the family. Its a way of assuring that I am where I think I am. I have a pair of skin fold calipers that I kept from a past endeavor and it only takes a few minutes to calculate lean body mass once in a while.
Now I am pretty sure that I could safely increase what I am presently doing but the feeling and flavour of my practices would be different than before.
Anyway, I offer this in the spirit of comparison.
Karsk