Off-the-Mat Training for Martial Artists
Designed by BearmoreTraining hard, but your body’s starting to push back?
Give your body what it needs between sessions. Meditate before you get out of bed, then do some tai chi and shadowboxing, and finish with a long walk.
The runsheet
Mantra from bed
MantraMeditate and run a mantra so your mind comes online gently instead of jolting awake. Keep it to a phrase that settles you; the point is giving mind and body a gentle start.
10 min activityBearmore’s thoughts on doing mantra before gratitude
This is an excellent pairing because focused chanting can quieten chatter, leaving mental space that gratitude easily fills.
Thanking the body
GratitudeStill in bed, Yeoh (who this Burst was inspired by) makes peace with the body: "I'm sorry. Forgive me of all the things I've done to you. And thank you." Borrow the practice before you ask your body to work.
5 min activityBearmore’s thoughts on doing gratitude before tai chi
There's a useful connection here because the warm, settled state from gratitude practice carries into Tai Chi without any required state shift.
Slow tai chi form
Tai ChiTai chi is an anchor for balance, strength and internal fortitude. Treat the slow form as gentle daily maintenance. Move through it unhurried; pace and control is the point.
20 min activityBearmore’s thoughts on doing tai chi before martial arts
This can be a good pairing because Tai Chi loosens the body and gathers focus, both of which set up martial arts training well.
Shadowboxing rounds
Martial artsThrow relaxed combinations and let your heart rate climb; get past the first five minutes and then memory takes over. Any repeated form works if boxing isn't for you.
20 min activityBearmore’s thoughts on doing martial arts before being in nature
There's a useful connection here because stepping outside afterwards cools the body and helps adrenaline ease into something calmer.
Walk outside
Being in natureWalk for distance; it's a meditation as well, a way to focus. Go further than feels efficient and let your mind wander.
30 min activityTime well spent.
2h spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
The morning starts in bed, meditating and thanking your body, then tai chi for balance and internal fortitude, shadowboxing and a long walk as meditation. We've trimmed the up-to-10km loop to a realistic length. Good for moving with an ageing or aching body.