what is a GREAT work out to you?

for me, i work hard (for me this means sweat) i am tired after, kind of relaxed.  no one was injured.  even better if i got direct instruction and feel like i improved on a technique.

I like to do many reps of a movement to practice it and ingrain it in my muscels.  I like it when there is a partner my size or two to play with.

I usually prefer a partner my size to play with (funny how play is the right adjective).  Preferrably one of the boys. I often get stuck with the women since they just don't quite fit well with the boys much of the time, weight or just experience.  I understand that it's easier on everyone's sensibilities, but it can get seriously annoying.

The women we have right now are so new that they're a bit dangerous to themselves as well as to others.  They just need more mat time.  One of them is ~40 lbs lighter than I am, she's been going intermittently for a year but gets worn out quickly.  One of the two newer ones is abou 20lbs lighter than I am and it's just not fair to her yet since I have so much more technique and can so easily pin her.  The third one may become a regular and if she does she'll be fun to play with.  She's about 30-40 lbs heavier than I am and maybe a few inches taller, but she's got good heart.  We did a 5 minute stand up (judo) and a 5 minute ground work round.  During the 5 minutes, I took her down consistently and showed her how to make a sacrifice actually work in addition to the outside leg reap.  During the 5 minute ground session we started standing and she took me down with the sacrifice.  Fortunately for me I was able to sweep her and then proceeded to choke her until she tapped.

A great workout is one where I feel like I've gotten some exercise, and actually learned or been able to properly apply techniques.  It's always best when no one gets injured.

yesterday was a very nice workout... and i am feeling it in various muscle groups today.  since there were 3 adults ( besides the 2 senseis) and 6 or 8 pretty well matched kids, they split the class.  sensei victor worked with the adults (me, 150ish guy, and 180ish guy) on Katas.  it was great getting another perspective, and also great working on something i really need work on.  it seems like katas are left for you to learn on your own outside class so much, but as they are forms, well, i really liked having extended direct instruction on them. i got MUCH better at the high wheel ( can't remember the Japanese name at the moment...visualize something like a fireman's carry) the only down side is that we focused on the first set of Kata's... probably the one i am strongest at.  maybe another Saturday i will be there for instruction in some of the others i am supposed to know.

A great workout to me is one that covers all the areas of physical and mental conditioning, which, truth be told, is most of our workouts.

We'll begin with meditation, stretching, warm-up and then go straight into kihon, i.e., basic one or two step drills, quickly building up to complex combinations involving first (and, ALWAYS) a block or redirection of some sort and then follow-up strikes or controls.

This is almost always an aerobic segment, involving multiple techniques and strength training (push ups, sit ups, squats, lunges, etc.). We then transition into partner work where we'll practice grappling, escapes, chin na (controls) and throws. Just for **** and giggles, sometimes the instructor will have us work with penetration and power using focus mitts, shields, etc. While predictable (in that we always warm up, do ki hon drills and partner work) the student NEVER knows what specifically to expect, nor is that ever an issue, really. Point is, it is never the same workout.

At lesson's end I love the "pleasantly spent" feeling. Usually I'm dripping wet and dehydrated. There is another class for upper ranks scheduled immediately after the intermediate class, so sometimes I'll rehydrate and "push myself" to do a double workout, which usually leaves me gasping, aching, and wondering why on earth I EVER decide to I push myself. It's all good, tho. It helps keep my mind off thinking when I get to eat next!

hey guys! a great work out for me is hardcore conditioning, then drilling forms - basically a 'wear you out' kinda thing. 5 minute mental/water break, then practicing falls, rolls and throws followed by technique work. by the end of the class I feel energized again!