When you have one of "those" days...

[JCavin]

I now have a physical labor job(I love it after being in law enforcement for 6+ years). It's very physically demanding, especially on my legs.

I work out 3 days a week with a focus on basic barbell lifts such as the squat, bench, and press. I don't do deadlifts anymore.

Anyways, I say all this because I have a fine line I have to walk when it comes to energy and prioritizing.

Martial arts, work, workouts, and running. Sometimes I just don't have the "umph" to get a real good workout in one. Obviously my job takes priority.

When i'm having one of those days and it is a workout day, I tend to just focus on hitting set numbers on the big lifts and forgetting the accessory exercises. Get in, do the work, get out. Refuel, rest, and go to work rested.

My question is, what do you try to do for your martial arts workouts on these days? I have recently been concentrating on basics when this happens. Footwork, stances, and really breaking down the techniques to get that smoothness.

[Tzu-Logic]

I know what you mean JCavin. I used to have a more physically demanding job. I definitely wouldn't show up to class with the 'umph' of a day off.

One of my favorite things to do when I'm really physically tired is slow motion katas. I will go through my form in a very relaxed almost Tai-Chi type of manner. I just try to have the best posture and body movement possible. It's not physically demanding, but it does help quite a bit when you speed the forms back up.

[ShoriKid]

JCavin,

You have the right of it in working on breaking down basics and focusing on foot work. When you make it to train and are totally spent, you have to do what your body will allow. Over training is as damaging as being injured when it comes to what it does to your body. I, when much, much younger, did full body weight routine every other day and trained 5 days a week. My body was so torn down that I wasn't making any real gains lifting. I was struggling in my MA training as well. When I shortened my routine and cut it to every third day, I had much better gains in both work outs.

I like to break down kata on the days when my body is just too worn down to do a full work out. That or get a technical roll in to sharpen my BJJ skills (which are far from impressive any ways). On the days when I don't have physical attributes to carry me through I have to focus much more on the technique of what I'm doing.

[yamesu]

Personally, I work on speed.

Heavy bag work, 1.5 - 2min rounds focusing on speed and power in technique and combinations, as well as footwork.

Ido geiko (set combinations in shadow boxing) focusing on speed and form.

Partnered work with focus pads, kick shields and thai pads. I find there is nothing better than having someone else there to drive me that little bit further.

As far as weights, supersets have worked for me, alternating between kettlebell and bench based dumbell exercises.

And - circuits! I find these great for zapping me and getting a good workout in as shorter time possible.