Julian Forbes (USA) Training Diary

6am - 10min Stretch 3.5 mile Fartleck Run (25 mins) 10 Sprints up 20 m Steep Hill. Recover on walk down between sprints. 10min Stretch.
(Total approx 1 hr)

4pm - 10min Stretch Focus Pad Session. 3 min rounds. 1st just moving, distance and footwork (warm up). 2nd Single Techniques Both Sides. 3rd Combos with pad holder beginning to counter after pad is hit. 4th Combos with pad holder throwing sweeps, kicks, & attacks if hitter gets sloppy or too close. 5th & 8th rounds same. 1 min rest between rounds. (40 mins) 10 - 15 minutes Stretch (Total approx 1 hr)

7-8pm - Teach class at dojo -

15 mins Kihon (basics), 15 mins Sparring drills, 30 minutes free sparring and tournament sparring.

6am - 10min Stretch Circuit Training - 3 Circuits 10 mins Stretch (Approx. 1hr)

4pm 10mins Stretch Technique Training. Stationary Partner w/guard up. Practice attacks, slow and fast, both sides, work on technique, distance, footwork. 3 min rounds. 1 min rest between rounds. 1st round not timed… start rounds when techniques are perfect. Then Partner stays in spot and counters for first couple of rounds w/o blocking. Next 2 rounds partner blocks and counters w/o moving from spot. Switch w/partner. repeat 4 rounds. Lastly, 3 X 3min rounds full sparring - 1min rest between rounds. - 10min stretch. (Total approx. 1hr.)

6am - 10min Stretch 3.5 mile Fartleck Run (25 mins) 10 Sprints up 20 m Steep Hill. Recover on walk down between sprints. 10min Stretch.
(Total approx 1 hr)

4pm - 10min Stretch Focus Pad Session. 3 min rounds. 1st just moving, distance and footwork (warm up). 2nd Single Techniques Both Sides. 3rd Combos with pad holder beginning to counter after pad is hit. 4th Combos with pad holder throwing sweeps, kicks, & attacks if hitter gets sloppy or too close. 5th & 8th rounds same. 1 min rest between rounds. (40 mins) 10 - 15 minutes Stretch
(Total approx 1 hr)

7-8pm - Teach class at dojo - 15 mins Kihon (basics), 15 mins Sparring drills, 30 minutes free sparring and tournament sparring.

6am - 10min Stretch Circuit Training - 3 Circuits 10 mins Stretch
(Approx. 1hr)

4pm 10mins Stretch Technique Training. Stationary Partner w/guard up. Practice attacks, slow and fast, both sides, work on technique, distance, footwork. (15-20 minutes)

1 X 3 min sparring warmup round -just moving - no techniques thrown. 1 min rest then 8 X 3min full sparring rounds with 1min rest between rounds. 10 min Stretch (Total approx. 1hr 20mins)

6am - 10min Stretch 3.5 mile Fartleck Run (25 mins) 10 Sprints up 20 m Steep Hill. Recover on walk down between sprints. 10min Stretch.
(Total approx 1 hr)

4pm - 10min Stretch Focus Pad Session. 3 min rounds. 1st just moving, distance and footwork (warm up). 2nd Single Techniques Both Sides. 3rd Combos with pad holder beginning to counter after pad is hit. 4th Combos with pad holder throwing sweeps, kicks, & attacks if hitter gets sloppy or too close. 5th & 8th rounds same. 1 min rest between rounds. (40 mins) 10 - 15 minutes Stretch (Total approx 1 hr)

7-8pm - Teach class at dojo - 15 mins Kihon (basics), 15 mins Sparring drills, 30 minutes free sparring and tournament sparring.

6am - 10min Stretch. 10 min Skipping Rope. 100 m Sprints - Sprint 10 m, walk back, Sprint 20 m, walk back, Sprint 30 m, walk back etc.. Up to 100 m - then reverse exercise. I.e. Sprint 90 m, walk back, Sprint 80 m, walk back etc. - Stretch 10 mins (Total approx. 1hr.)

4pm - 10 min Stretch - Dojo Training - Traditional Dojo-style Technique Training with Freestyle Sparring. (Non tournament style - diverse technique training, i.e. street style) 10min Stretch.
(Total approx. 90mins)

Various other types of training are substituted depending on specific needs, in the interest of diversity, sudden availability or opportunity, and injury.  (E.g. swimming, weight  training, etc.)

Whilst I list a 6 am start for most morning sessions, this actually varies depending on what I have to do for the day. If I don't need to be at work or in meetings until later I will start the session later. There is little reason to torture yourself, and deprive yourself of sleep if it is not absolutely necessary. Quite the contrary. You should always get a minimum of 8 hrs of sleep in otherwise your training will suffer and your risk of injury will increase.

While it is important to get the crucial karate-specific training  in, It is also important to keep from burning out on it. I therefore try and do other sports like tennis or skiing.

5:50 am - coffee, OJ - 8 am Breakfast: 3 eggs, hash brown potatoes, Toast, OJ, fruit, coffee

12:30 Lunch - Pasta - Any kind, with or w/o meat in it.(I prefer tomato based sauces as they are lighter) - Salad with tomatoes, lettice, wallnuts cheese, and anything I can find to throw in - sweet desert (pie, cake etc.)

8:30 Dinner - Roast chicken with Rice or mash potatoes

5:50 am - coffee, OJ - 8 am Breakfast: 3 eggs, hash brown potatoes, Toast, OJ, fruit, coffee

12:30 Lunch - Pasta - Any kind, with or w/o meat in it.(I prefer tomato based sauces as they are lighter) - Salad with tomatoes, lettice, wallnuts cheese, and anything I can find to throw in - sweet desert (pie, cake etc.)

7pm Dinner - Mexican food - Chicken Burrito with rice and beans

5:50 am - coffee, OJ - 8 am Breakfast: 3 eggs, hash brown potatoes, Toast, OJ, fruit, coffee

12:30 Lunch - Pasta - Any kind, with or w/o meat in it.(I prefer tomato based sauces as they are lighter) - Salad with tomatoes, lettice, wallnuts cheese, and anything I can find to throw in - sweet desert (pie, cake etc.)

8:30 Dinner - Grilled Fish with rice.

5:50 am - coffee, OJ - 8 am Breakfast: 3 eggs, hash brown potatoes, Toast, OJ, fruit, coffee

12:30 Lunch - Pasta - Any kind, with or w/o meat in it.(I prefer tomato based sauces as they are lighter) - Salad with tomatoes, lettice, wallnuts cheese, and anything I can find to throw in - sweet desert (pie, cake etc.)

7pm Dinner - Roast or grilled chicken with rice or mash potatoes

5:50 am - coffee, OJ - 8 am Breakfast: 3 eggs, hash brown potatoes, Toast, OJ, fruit, coffee

12:30 Lunch - Pasta - Any kind, with or w/o meat in it.(I prefer tomato based sauces as they are lighter) - Salad with tomatoes, lettice, wallnuts cheese, and anything I can find to throw in - sweet desert (pie, cake etc.)

8:30 pm-Dinner - Grilled Fish with rice

5:50 am - coffee, OJ - 8 am Breakfast: 3 eggs, hash brown potatoes, Toast, OJ, fruit, coffee

12:30 Lunch - Pasta - Any kind, with or w/o meat in it.(I prefer tomato based sauces as they are lighter) - Salad with tomatoes, lettice, wallnuts cheese, and anything I can find to throw in - sweet desert (pie, cake etc.)

DinnerSteak and potatoes. Pie for desert.

9 am - Breakfast: Cereal (Frosted Flakes), 2% Milk, OJ, Fruit, coffee

7 pm - Dinner-Pizza

Dinner: Although this looks like an elaborate meal, due to the lateness of the meal, the portions should be relatively small. Breakfast and Lunch should be the bigger meals.

Breakfast: In the winter I like to add hot oatmeal with brown sugar to my menu.