Cesar Castaño (ESP) Training Diary

11am - Walk
15 - 30 mins Stretching before and after
(1 hour)

8pm - Karate training - dojo - Kihon (basics)
(total time 1.5 hours)

11am - Walk
30 mins to Pool -Swim 500 m - 2mins rest - swim 500 m - 2 mins rest - etc up to 2000 m (2 k)
30mins walk home Stretching before and after
(2 hours)

7:30pm - Weight training
Work all muscle groups used in Karate. Low weight, high repetitions (15 - 30 reps)
(total time 2 hours)

9:30pm - Dojo training
Kumite training
Attacks using focus pads, punching bag and opponent. (total time 1.5 hours)

Morning off - rest

8pm - Dojo training
Kata
(total time 1.5 hours)

11am - Walk
30 mins to Pool -Swim 500 m - 2mins rest - swim 500 m - 2 mins rest - etc up to 2000 m (2 k)
30mins walk home Stretching before and after
(2 hours)

7:30pm - Weight training
Work all muscle groups used in Karate. Low weight, high repetitions (15 - 30 reps)
(total time 2 hours)

9:30pm - Dojo training
Kumite training
Attacks using focus pads, punching bag and opponent.
(total time 1.5 hours)

11am - Walk
15 - 30 mins Stretching before and after
(1 hour)

8pm - Dojo training
Kumite training
Attacks using focus pads, punching bag and opponent.
(total time 2 hours)

10am - dojo training
15 - 30 mins Stretching before and after
Kumite Freestyle
(total time 2.5 hours)

Stretching: I always stretch before any excercise focusing on areas related to the exercise I am about to do. For example if I'm going running I will stretch the legs more than the upper body. I still strecth the whole body, but just spend more time on the areas that will be used most.

Kumite Training: I like to work on Attacks, I do this with a punching bag, with a partner and focus pads, and with just an opponent. By doing these three I work speed and power on the focus pads and bag, and control and precision on my opponent. The attacks are predetermined.

I do not do much defensive work except to try and enhance my anticipation.

8am - Breakfast: orange juice, wholeweat biscuits/cookies, cocao milk

1:30pm - Lunch - Pasta and fruit desert

10:30pm - Dinner: Veal cooked in a frying pan, salad (lettuce, tomato, onion, corn, low fat cheese)

9am - Breakfast: wheat cereal, orange juice

1:30pm - Lunch - Chicken and white rice, cheese for desert

11:30pm - Dinner: Fish, salad (lettuce, tomato, onion, corn, low fat cheese)

9am - Breakfast: fruit, normal cookies and cocao milk

1:30pm - Lunch - Spanish stew

10:30pm - Dinner: Salad

9am - Breakfast: wheat cereal, orange juice

1:30pm - Lunch - pasta, fish and desert

11:30pm - Dinner: Chicken or pork, salad (lettuce, tomato, onion, corn, low fat cheese)

9am - Breakfast: toast with marmalade, cocao milk

1:30pm - Lunch - pasta or paella (Traditional Spanish dish with sea food, chicken and rice) with fruit as desert

10:30pm - Dinner: Salad

9am - Breakfast: cereal, orange juice

1:30pm - Lunch - Spanish stew

10pm - Dinner: Varies - usually not at home

9am - Breakfast: fruit, cereal

10pm - Dinner: Salad

I try and keep the breakfast and lunch times consistent. Dinner times can vary. Once a week I endulge with things like pizza (hee hee) - usually Saturday night.