Friday 21st March Morning - Stretching and Kicking (2 hours 45 minutes) • Prehab: Foam roller (5 minutes) • Mobility: Joint rotations (5 minutes) • Warm-up: Jump rope (5 minutes) • Dynamic stretches: 180° front leg swings (1 x 12 - right leg only) • Dynamic stretches: 180° side leg swings (1 x 12 - right leg only) • Technique drilling: 180° sidee kick (10 x 10 - right leg only) • Shadow kicking: 2- to 5-kick front leg combos (12 x 3 minutes - right leg only) • Focusmaster kicking: 2- to 5-kick front leg combos (12 x 3 minutes - right leg only) • 180° side kick static hold (3 x 30 seconds - right leg only) • Relaxed stretches: 230° front oversplits (2 x 1 minute - both sides) • Relaxed stretches: 190° side oversplits (2 x 1 minute) Afternoon - Sparring (1 hour) Did some prep at the England karate team gym for the exhibition fight in a few weeks. Got a feeling my opponent will be more puncher than kicker so I had my partner do boxing-only combinations while I did front leg kicking combinations. Very comfortable sparring boxers these days, which is great because they used to be my worst nightmare. Commanded the centre of the ring most of the time, keeping my partner at range on the end of my foot. Throwing fake head shots so he covered up and converting into a side kick to the body worked well. Followed up the side kick with 2 or 3 head kicks in quick succession. Did find myself against the ropes a few times (our gym has a full sized boxing ring). I survived my partner's punches by leaning and swaying lots until I could "dance" my way out (footwork is probably my strongest attribute after flexibility and strength for holding my leg up in the air). A few times I leant my head and torso to the floor, and kicking him in the head, followed by manoeuvring myself back to the centre of the ring. Did about 10 rounds in total, but if I'm honest we lost count. It was light, fast and fun. Just the way sparring should be. Evening - Belt Test Prep (2 hours 30 minutes) Traditional line work and katas (9th kyu - 3rd dan) for 20 minutes. Kicking combinations on the pads (switching over holding the pads every 10 or so reps) for 30 minutes. Volunteered to be a "shark" for one of the other lad's 100 man kumite preparation (he spars a new opponent every 60 seconds). Only 3 of us "sharks" so we did more rounds than usual (normally 5 "sharks" who do 20 rounds each), ended up doing 34 rounds (1 minute on, 2 off) while the other two did 33. Poor guy in the middle ("bait") stays on for all 100! Full padding and light contact, we're not there to hurt each other. The 2 minutes rest between each of my rounds was more than enough to keep me kicking all 34 rounds (I do 24 x 3-minute rounds every morning at a much higher intensity) without my leg getting at all tired, but my chest was burning really badly by about round 25 onwards. All of today's sparring probably won't help tomorrow morning's workout lol. Finished with a few minutes doing relaxed stretches in deep front and side splits.