It has now been nearly three months since I have been in the gym. That is the longest I have been away from the gym since the break from 2011 to 2012. It gave me time to reflect on what type of workouts I wanted as I approached 50 years old next year. I want to continue with the Olympic Lifts but more as technique then with the heavy weights. Hence I decided to gradually make my way back to Kendo.
My last Kendo practice was in late 2010. Then I took a 6 week trip to the US. On my return to Vietnam, for some odd reasons I never went back to the dojo. I was probably busy with work. I really miss the workouts. My lowest weight in 10 years was 74 kg thanks to Kendo. I consider Kendo workouts just as difficult was wrestling practices in the US.
Hence I decided to create my own pre-Kendo workout to get back into strength. Obviously due to the lockdowns I cannot go back to the dojo yet. I may be 2-3 months before that is allowed. So instead I made my program as follows:
At Home Pre-Kendo Workout
- Calf Raises (50 reps) x 3 sets.
- Back raises (Lat workout) (10 reps) x 3 sets.
- Bench Raises (Triceps) (12 reps) x 3 sets.
- Pushups (20 reps) x 3 sets.
- Bodyweight squats (50 reps) x 1 set.
- Lunges (10 alternating reps) x 3 sets.
- Ashi Sabaki (forward and backward suraishi) AMRAP.
- Suburi (200 reps)/day.
- Finish with Cardio for 35 minutes.
I need a couple weeks to get used to it. Then I was add reps and sets plus extra workouts. I was a bit out of breath but when it becomes normal, I imagine the workout taking about 60-90 minutes at home.
I will have to buy a new shinai, bamboo sword, if I cannot find my old one. In the meantime I am just using my selfie stick which is working fine but I will need the shinai.
I will update changes to this workout