This week we continue with our Way of the Warlord program here at A Kings Castle. This is designed to be an interactive physical, mental, and martial arts program where the authors of the site give out a two week challenge to the readers to better ourselves and become better men.
Phase 9 Complete
Physical: Focus on Weak Points
As stated last week, the homework is to work on weak points. I targeted my traps and biceps. I’ve added an alternating shrug/curl set to the end of each workout. Next week we up the volume so I’m still going to hit these areas harder than usual.
Mental: Set a Realistic Goal
I said that by July I want to be between 10 and 15% bodyfat. Thanks to the advice from Team WB Fitness I bought body fat calipers to see where I started. WB said from my pics I looked to be at 15% already, and damn sure he was right. Measured out to be 15.38% so my new goal is to actually reach 10% by June
Martial: Take a Class
Did you take a new class? Good! If not, take the time this week to learn a form/kata/pattern from any style of your choosing. I would suggest nothing too advanced. Once you can get through the form, videotape yourself doing the form and continue working on it, 3-4 times each day.
You’re going to really need to be comfortable with your form because starting next week, we’re going to begin dissecting it so you begin to understand it on its most fundamental level.
Phase 10 Homework:
Physical: Add in body weight exercises.
Typically our physical homework has to do with weightlifting, specifically bodybuilding, but today I want to give homework anyone can do virtually anywhere. Body weight movements, particularly pull ups and chin ups are a great way to blast your muscles. This week Im going to see how many pull ups and chin ups I can do, then try to break that record by week 2.
Mental: Get your read on
I want you to pick a book on a topic you like, and commit to reading it. I read Arnold’s Encyclopedia on bodybuilding and it was fun to read because I was interested in it, and I learned a lot. The mental tie in is to find something that will benefit you with knowledge you may not have.
Martial: Keep practicing your form
Spend another week working on your form that you chose last week and really becoming comfortable with it. You should be able to make your way through it without pauses to think of what technique comes next.
It doesn’t need to be perfect, just comfortable getting through it. Trust me, you’ll want to be comfortable with it for next week.
As always leave feedback below.
Phase 10 check-in Friday 3/9
– A Kings Castle