Sick day training

Sick day training is solo training. Or you’re a selfish asshole.

sick day policy

Even employers want you to stay home these days

Sick day training

How hard are you really going to go?

Since it’s cold & flu season and I’m home with my daughter with a cough and runny nose, may as well write about sick day training now. Most modern employers are finally coming around to the idea that it’s better to stay home than come in. For those without sick days (go USA!), smart bosses just don’t record the time off.

If someone who’s paying you would prefer you stay home, how much does your trainer wish you would too?

For most people, sick day training has more to do with ego than improvement. If you’re doing any type of conditioning, you’ll be pushing yourself for mediocre performance just so you can feel tough. As Master Ken says, that’s bullshit.

Regarding conditioning, if you’re a runner or biker used to working under all conditions, at least you can do it solo. Here’s a good article on this, where I stole the picture from. But as a martial artist or fighter, there are better things you can be doing, such as working on balance, flexibility, and all the muscle-balance physio-like stuff that you normally cut short or ignore. Here’s a video on rotator cuffs by Athlean-X, who makes a great fitness series.

Training with other people is absolutely the worst thing you can do, and it’s incredibly selfish to risk infecting a whole group of people for a couple hours of training. Going in for MMA or jiu jitsu? It can be gross enough with healthy people! Seriously, don’t do it.

My channel is focused on the advanced and creative skill set, which many sport martial artists/fighters often don’t feel they have time for. This is the perfect time to work on your form, technique, and new ideas.

Do this everyday

Deliberate solo training gets smart reps in

It may also expose weaknesses that need improvement. Pay attention to how your muscles are firing, relaxation of antagonistic muscles, stabilizing adjustments, delays and micro-failures, and of course, defense.

Do both sides because thinking through your off hand exposes habits (good and bad) of your dominant side.

Here’s a sample program. 50 each side of:

  • Low J – Overhand R – R vertical back fist
  • J – LH – L UC
  • J – L UC – LH
  • Circle out J – LH – R body hook
  • J – RC – R Knee – land into R. Lead, circle out R Jab – LK
  • J on female triangle – continue circling on RH – single leg or L body hook
  • Split entry on J (parry & J) – pak/trap w/RH & L back fist – LH neck grab & L Knee – RC/slap
  • Parry J – gunting RC (mouse arm w/RH) – R backfist – LH – R soccer kick rear leg
  • J – low RC – LH – shoot double or R Kn.

Can you even do all of these? When are you switching your feet–on the previous hit, 1/2 beat in between? When are you getting your head offline and when do you stay center? How are you circling out, push shuffle or slide & step?

It takes as much discipline to go through our technique with a fine tooth comb as it does to max out our squat/dead lift. Sick day training gives us a great opportunity to do so.




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