Thanks for being part of this journey with me!

My name is Rod Cochrane, I’m a veteran and retired IT professional with a deep passion for fitness and martial arts. After exploring various fitness routines and martial arts disciplines, I’ve crafted a program tailored to fit my lifestyle and focus on long-term health, strength, mobility, and self-defense skills, especially for those of us in our later years.

Throughout my journey, I’ve tried many online resources and training programs across both fitness and martial arts. My goal is to help others navigate the vast amount of information available online, whether it’s related to building functional strength or learning practical martial arts techniques.

I follow a "Back to Basics" approach in all aspects of my journey. This means focusing on foundational movements and techniques that are accessible and can be built upon, ensuring that my training is sustainable and effective over time. By returning to the core principles, I can strengthen the fundamentals of both fitness and martial arts, which becomes even more essential as we age.

And most importantly—make sure you have some fun along the way!

Enjoying the process is key to staying consistent and motivated in the long run.

"It’s not about being perfect, it’s about showing up."

I hope that sharing my experiences might assist you in designing your own path to fitness, martial arts, and overall well-being.

"Back To Basics"

Why "Back to Basics"?

Embracing a "Back to Basics" approach has been a game-changer in my fitness and martial arts journey, especially as I age. It keeps my training focused on essential movements, preventing injuries and allowing steady progress without the need for complex routines or heavy equipment.

This method has helped me rebuild strength, improve mobility, and stay consistent, while always keeping things accessible and enjoyable.

By focusing on foundational techniques, I'm building a solid base that supports every aspect of my health, fitness, and martial arts practice, ensuring longevity and sustained improvement.

Why Student Progress Videos?

Throughout my training in fitness and martial arts,

I've found that sharing progress videos of my skill progression in basic calisthenics and fundamental martial arts techniques is invaluable. These videos act as a visual diary, capturing my growth and the challenges I've faced along the way.

By showcasing my journey, I aim to foster a sense of community where we can exchange insights and advice.

Documenting my progress not only helps me stay accountable but also invites constructive feedback from experts and fellow practitioners. I believe that learning is a collaborative effort, and by sharing my experiences, I hope to inspire others on their own paths to fitness and self-improvement. Whether it's refining a push-up technique, mastering a basic strike, or exploring new movements, I value the input and perspectives of others as I strive to deepen my understanding and capabilities.

Ultimately, this journey is about mutual growth and support, and I’m excited to see where it leads us all.

Common challenges when starting and sticking with a workout

Here’s how I’ve tackled the common challenges when starting and sticking with a workout routine in retirement, and I hope to inspire anyone just entering this phase of life to dive in and go for it:

Finding the Time:

Retirement brings a lot of freedom, but fitting in a workout can still be tricky with all the new hobbies, appointments, and just enjoying life! I started small—10-15 minutes a day—and worked my way up. Now, it’s part of my daily routine without feeling like a chore.

Too Much Information Overload:

There’s a flood of advice out there, and it can be overwhelming. I decided to keep things simple by focusing on what works for me—steel maces, calisthenics, and martial arts. You don’t have to follow every new trend. Stick to what feels right, and build from there.

Staying Motivated:

The key for me was making it fun. Incorporating things like mace work and martial arts kept it interesting and fresh. Being part of communities like this one, and others online, has been a game-changer too. Seeing others push themselves motivates me to keep going.

Dealing with Aches and Pains:

As we get older, the joints need extra care. I focused on bulletproofing my wrists, shoulders, knees, and elbows early on, and it’s helped me avoid injury and stay active without feeling like I’m breaking down.

Sticking with It:

I created a routine that fits my lifestyle, rather than pushing myself too hard every day. Consistency is the name of the game, and it’s helped me build a habit that sticks.

Building Confidence:

It’s easy to feel discouraged if you’re not progressing quickly, but I learned to focus on small, steady improvements. Every little gain counts, and those small wins build over time.

Setting Realistic Expectations:

I didn’t expect to feel like I was in my 20s right away. Instead, I focused on gradual improvements, and it’s been rewarding to see those gains come, bit by bit.

Finding What Works for Me:

I mix things up with a blend of martial arts, mobility work, and strength training. I’ve found what my body responds to, and I focus on doing what feels good rather than chasing perfection.

Dealing with Fatigue:

On days when I feel wiped out, I scale back and focus on light stretching or mobility. The important part is keeping the momentum going, even if it’s just a small effort.

Accountability:

Connecting with communities like this, as well as others focused on fitness and martial arts, has been crucial. Sharing my journey and progress keeps me accountable, and seeing others succeed drives me to stay on track.

Training smart, especially as we age

means focusing on long-term health and injury prevention.

Here’s how I approach it:

Listen to Your Body

Over time, I’ve learned the importance of recognizing when my body needs rest. Pushing through pain can lead to injury, so I adjust my intensity based on how I feel. This approach has helped me stay consistent and avoid unnecessary setbacks.

Prioritize Mobility

Mobility exercises are essential for staying flexible and preventing stiffness, especially as we age. I incorporate joint rotations, stretches, and use tools like Indian clubs in my flow drills to keep my body moving freely. Maintaining flexibility is key to joint health.

Progress Gradually

I focus on building strength and endurance slowly. Instead of jumping into heavy weights or intense routines, I progress gradually to allow my body to adapt. This approach has helped me avoid injury and maintain long-term consistency in my training.

Use Joint-Friendly Tools

Protecting my joints is a priority, so I incorporate tools like steel maces, resistance bands, and balance boards. These allow me to work hard without putting unnecessary strain on my joints, keeping my training challenging yet safe.

Rest and Recover

Recovery is crucial for progress. I prioritize rest days and active recovery sessions, such as yoga or light stretching, to help my muscles repair. This keeps me energized and prevents burnout, ensuring I can continue improving.

**** Regular Medical Checkups ****

Staying on top of my health includes regular medical checkups. Consulting with healthcare professionals allows me to monitor my body’s condition, ensuring that my training is safe and tailored to my current needs.

This approach has kept me fit, injury-free, and able to enjoy my martial arts journey. Training smart allows me to keep progressing, stay resilient, and maintain an active lifestyle in retirement.