Whether I’m trying to “get enough exercise” (as I tried to do for years), or trying to “fill my days with movement” (which I’ve realized is a much better way to think about my physical activity), training has been a constant. As someone who has only rarely trained as part of a group, or had a teacher or coach, a lot of my training has been solo training.

Often my focus was on endurance training: preparing for very long walks, foot races, or a 100-mile bike ride. I also did strength training. And my training often included skill training—Tai Chi, parkour, tennis (long ago), even fencing (one brief term in college).

Training by yourself is hard. It’s hard to motivate yourself to go out and do it, and it’s hard to push yourself enough to make good progress (and if you’re good at pushing yourself, it’s hard to know when to take time to recover instead). For skills-based training, it’s hard to learn those skills without a teacher or coach. And for activities with any sort of competitive element, such as tennis or fencing, it’s especially hard to train without a partner. This has been particularly acute during the pandemic, but really it’s always true.

And here is where Guy Windor’s new book The Windsor Method: The Principles of Solo Training comes in.

A lot of the specific information in the book is stuff I’ve figured out myself over the years: Some training is just about impossible to do without a teacher (learning your first Tai Chi form) or a partner (practicing return of serve in tennis). But for most activities, that fraction of the training will be much less than half of your training. Much of the rest of your training is either easy to do by yourself (strength and endurance training), or at least possible to do by yourself once you’ve learned the skill well enough to be able to evaluate your own performance (practicing a Tai Chi form, for example).

The key is to spend some time figuring out the entire scope of your training activities, and then think deeply about what category each activity falls into.

To the extent that your access to a teacher, coach, or partner is limited (as during a pandemic), emphasize the things that are easy to train solo (such as strength training and endurance training), then judiciously add those parts of the training that are advantaged by (or require) a teacher or partner as they are available.

What Guy Windsor adds to this sort of intuitive structuring of training is, as the title suggests, a method. He has systematized the structure in a way that makes the decision-making parts of the activity easier to do and easier to get right.

Perhaps even more important than that, he has taken a step back to talk about all the parts of training that aren’t just skills training for your particular activity. That other stuff—sleep, healthy eating, breathing, mobility, flexibility, strength training, endurance training, etc.—are actually more important than this or that skill, while at the same time being the bits that are easiest to train solo. If you’re stuck for a year with no partner, no teacher, and no coach, but you spend that year focusing on health and general physical preparedness, you’ll scarcely fall behind at all, and make yourself ready to jump into your skills training with both feet once that’s possible again.

I should mention that Guy Windsor’s book was written with practitioners of historical European martial arts especially in mind, but that scarcely matters. It is entirely applicable not only to practitioners of any other martial art, it is entirely relevant to literally anyone who trains in anything.

And, since many of my readers are fiction writers, I should also mention another of Guy Windsor’s books Swordfighting for Writers, Game Designers, and Martial Artists. When I signed up for his email list, he offered it as a free download for people who did so.

Being forced into purely solo training for 18 months has made me keenly aware of the many opportunities for non-solo training available here locally. There’s a local fencing club that I’ve had my eye on for some time, and our financial situation is such that now we could afford for me to join and buy fencing gear. Just today I searched for and found a local historical European martial arts club on campus—I’ve asked to be added to their Facebook group and joined their Discord. One of my Tai Chi students teaches an Aikido class with the Urbana Park District—I had started studying with him right as the pandemic began and got in two classes before everything was canceled. And, not sword-related, but cool and great training, is indoor rock climbing at Urbana Boulders.

Just as soon as the pandemic lets up for real, I’ll be doing some of those things.

In the meantime, I’m going over my solo training regimen, taking advantage of the insights that Guy Windsor provides in The Windsor Method: The Principles of Solo Training to figure out what adjustments I should make.

I’ve long struggled to program my training, a task that is difficult because I want to get better at everything. I want to be stronger and faster. I want to have more endurance for running and more endurance for walking (which turn out not to carry over perfectly from one to the other). I want to maintain and deepen my taiji practice and my parkour practice. I want to learn rock climbing and fencing.

This isn’t a new problem for me. As just one example, back in 2013 I was considering programming training not organized by the week but perhaps in 9-day training cycles.

There are at least two problems that I’m trying to address. One is just fitting in training for each capability I want to get better at. The other is how to not break down under that training load (which involves at least fitting in enough recovery time, but other stuff as well).

During the pandemic I’ve done okay, by focusing on exercise. Although I tweak things pretty often, very roughly I’ve organized each week to include:

  • 3 strength training workouts
  • 2 runs (a “long” run and a “fast” run)
  • 1 HIIT workout
  • 2 rest days

That looks pretty good until you do the math and see that it only works for 8-day weeks.

Besides that, note that this excludes my taiji practice (which amounted to more than 5 hours a week back in pre-pandemic days, because besides teaching I was engaging in my own practice). It also excludes my long, slow warmups (which I’ve started calling my “morning exercises,” since I do them pretty much every morning before proceeding with my “workout” for the day).

The way I’ve been making it sort-of work is by doubling up how I think about some of the workouts. A “fast” run with sprint intervals is a HIIT workout, and a HIIT workout with kettlebell swings is a strength-training session.

Still, there’s no hope to make something like this work if I want to add in parkour, rock climbing, and fencing. Likewise, I know from experience that I need a full day to recover from a very long (14-mile or longer) walk, so doing one of those requires devoting two days out of the week to just one training session.

So, I’m left in a quandary. How can I get better at all the things I already do and add in some additional activities as well? (Just before the pandemic I’d started taking an aikido class; I’m sure I’d enjoy finding a local group that plays Ultimate Frisbee….)

Happily for me, Adam Sinicki (aka The Bioneer) has written a book that addresses exactly this issue. The book is Functional Training and Beyond: Building the Ultimate Superfunctional Body and Mind. It starts out talking about “functional training,” and about the history of “getting in shape” i.e. “physical culture.” Then it runs though all the most common training modalities (bodybuilding, powerlifting, kettlebells, crossfit, etc.), before proceeding to talk specifically about how to take the best from each one, and then how to program it all into a workout plan.

His thinking on programming is pretty straightforward: You don’t just add everything together. Rather, you look through all the exercises you might do and pick the ones with the most cross-over benefit relevant to your goals, and then build an exercise program out of those (and you sequence them correctly to maximize your gains in terms of strength, mobility, flexibility, skills acquisition, speed, power, hypertrophy, etc.).

I’m going to spend some time (and some blog posts here) thinking over just how I want to do that.

A few years ago I made a shift in my thinking about fitness—a shift from trying to get enough exercise to trying to fill my days with movement. I haven’t changed my mind about that being the right way to go, but this year, especially since the pandemic started, has seen me step back into exercise mode.

I still think movement trumps exercise. But during a pandemic the advantages of exercise have aligned better with my needs and my circumstances. (I’ve written previously about how our fitness room was closed and how I switched to working out with gymnastics rings instead.)

I have to say that it has turned out pretty well for me this year.

One thing about exercise is that it gives you a bunch of metrics you can track, and on the metrics I’ve done pretty well. At the beginning of the year I could do 3 pushups and now I can do 4 sets of 12. At the beginning of the year I could do zero pull ups, and now I can do a set of 3 followed by 2 sets of 2.

Having the metrics is great for someone like me who’s a big ol’ nerd about tracking that sort of data, but it’s not just a matter of numbers. Those bigger numbers correspond to real-world capabilities. I’m definitely stronger than I was at the beginning of the year, in all kinds of ways. I’m also leaner. (I have more muscle, plus I let myself lose about 5 pounds in a so-far vain effort to be able to see the abs I’ve built.)

A lot of my fitness goals are related to attaining and maintaining specific capabilities. I want to be able to:

  • Pick something heavy up off the ground
  • Take something heavy off a high shelf and lower it safely
  • Clamber on top of a wall
  • Jump down from a wall
  • Jump over a ditch
  • Run away from danger (or toward someone in need of help)

That’s not a comprehensive list; merely a brief sketch of the sort of things I want to be able to do.

Even a quick glance makes it clear that many of them are skill-based activities. I’ve worked on some of them before (click through the parkour tag to see six or seven years worth of reports about my efforts in those directions), but I felt that my efforts were limited by a lack of strength. That probably wasn’t even really true—parkour is scalable—but to the extent that it was true, it’s much less true now.

The way to get better at a skill-based activity is to practice it. And most of that practice should not be practicing whole activities, but rather individual pieces of them.

There’s a word that means practicing all the individual bits that go together to make a larger move: training—something that’s been really hard to do during the pandemic.

The real reason I’ve switched to exercise is that during the pandemic, although I’ve been able to move, my opportunities to train have been limited.

I’m hoping to spend the summer training. I’m thinking parkour, but if I can’t get it together to do that, maybe I’ll go with rock climbing. (Indoor climbing would be a great winter activity, if the vaccines roll out fast enough that I feel like it’s already safe to engage in indoor activity before summer weather. But there’s no rule against indoor climbing during the summer either.)

It’s possible to do parkour training during the winter, as long as it isn’t too icy. I tend not to get out in the cold or wet to do so, but I’m working on overcoming that—with some success: I’ve been doing pretty well at getting out for runs, even during chilly/damp fall weather. But I’m at the point where I could really use some instruction in parkour, and that’s out-of-bounds during the pandemic.

In the meantime, I’ll go on doing my exercise, figuring it’s the best way to get myself ready for training, once circumstances align.