JULES’ TRAINING & DIET DIARY FLEXIBILITY, STABILITY AND CLEANSE PHASE FINAL WEEK 4 APR 29 – MAY 1


"“There are days that must happen to you.”
Walt Whitman




Final Week of a 4 week Phase: Flexibility, Stability and Cleanse. Not going to take a week off as I usually do at the end of a phase, because I took so much time in the middle of this and the past phase. Again, this is preparation for the work that will be done over the next series of phases. Getting my body ready by improving the strength of stabilizing muscles, improving my flexibility and cleaning my diet and digestion up a little. There is still a debate about whether or not you should stretch. I understand and even agree with those who saw that too much stretching in between exercises and on heavy training days creates a slack in the muscles, can tire the working muscles themselves and puts strain on on the joints. Everything in it’s place. But leaving flexibility training out altogether can lead to a loss of mobility, which can only lead to reduced performance. Obviously, coming from a Martial Arts, Wrestling and Grappling background, I have always had a need for flexibility. But I think that we have seen the example in professional sports and the effectiveness of Flexibility based systems like Yoga, that taking the time to improve Flexibility as well as Stability is important to the success of any kind of training program.
SUNDAY APR 29: Started the day out with a Smudge, Meditation and Seated Yoga Series out in the beautiful if somewhat chilly Toronto sunshine. Slow Motion Shadow box & Kick Series. Dog Run to Townson Fitness. MMA Class. Worked with a few people. Mostly on Stretching, Rehab and Meditation. Home. Healthy meals. Stopped by 9 pm. Walked Momo with Yoga & Stretching Work. Iaijutsu Draw & Breathe. Old Marx Brothers movie to wind down.  
MONDAY APR 30: Slept in a bit. Started the day outdoors in the beautiful Toronto sunshine yet again, with a Smudge, Lying Series Yoga, Extended Stretch and Meditation. Followed with a Bodyweight Stability based Workout- 2 Giant Sets each of: Hanging Scapular Rotations, with Push Ups and 1 Leg Suspension Squats with free leg in rear / Negative Only Pull Ups, with Suspension Flys and Suspension Pistol Squats/ Suspension Rows, with Suspension Dip Position Push Ups, with 1 Leg Suspension Squats with free leg out to Side / Suspension Straight Arm Crunches with Suspension V Hip Presses (You hang back facing the Suspension Straps forming a Backwards V With your Body and then slowly drive your hips forward, straightening out your body) . Followed with an Extended Stretch and then healthy meals. Spent some time reading and writing outdoors. And then went for a simple Long Walk. Rested & Ate when I got home.  Healthy meals with 3 servings of fresh veggies. Stopped by 8 pm. Walked Momo. Practiced some cuts with a heavier stick, with greater focus on Footwork. Did some more writing. Iaijutsu drawing and breathing practice at home, while I listened to my favourite radio show, focusing on flowing with the breath & less on effort or technique. Meditate. Read to wind down.
TUESDAY MAY 1: Started the day Outdoors in the beautiful sunshine. Smudge, Meditate, Standing Series Hatha Yoga and Bodyweight Stability and Strength: Hanging Scapular Rotations with Push Ups and Reverse Ball Roll Split Squat/ Negative Only Pull Ups, with Push Ups, Ball Side Split Squats/ Push Up with Knee Cross to Opposite Elbow, Ball Pistol Squats/ Ball Push Ups with Roll outs to Front/Side, with Band Split Squat & Pull. Extended Stretching. Dog Run to Townson Fitness. A few trainees. Then did my own workout focusing on Stability and Flexibility. Same pattern as I started last week, 2 Sets each of: Stability Cushion Squats with Hanging Lat & Delt Stretch/ Stability Cushion Squats with Medicine Ball Touch with Hanging Lat & Delt Stretch/ Stability Ball Sit Ups and Overhead Kettlebell Press with Standing Groin & Hamstring Stretch/ Stability Ball Front Roll Outs with Hanging Scapular Rotations/ Stability Ball Side Roll Outs with Cross Hip Stretch/ Stability Ball Hip Raises, with Pectoral Stretch/ Stability Ball Side Squeeze, Hip Raise and Roll, with Quad, Anterior Tibialis Stretch/ Face Down Stability Ball Side Squeeze, Hip Raise and Roll with Deep Dip Stretch/ Bosu Low Squats and Rock Side to Side with Hip Opening Stretch/ Bosu Bus Drivers Twists with Low Back Groin Stretch/ Bosu Ball Stretch Reverse Sit Ups with Medicine Ball, with Calf & Hamstring Stretch. Worked with one more person and then headed home. Broke my Fast at 8 pm, after walking Momo and practicing Iaijutsu cutting practice. Small healthy meals over a one hour period. Stopped by 9 pm. Then stopped. Iaijutsu Draw and Breathe practice. Old Marx Brothers movie to wind down.


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