Drive With Me to the Dojo | Setting Intentions & Training Mindfully
As I was driving to the dojo the other day, I realized how much I’ve evolved in the way I think about training. I used to just show up, do what was expected, and go home. Now, every time I get in the car, I reflect on why I’m going and what I want to get out of it. That’s what this post is about: being intentional with your training, especially as we balance life, injuries, and goals.
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From Obligation to Passion
Growing up, judo wasn’t really a choice for me. My father, being a judo instructor himself, had me in the dojo from a very young age. I used to resist it at times. There were days I didn’t want to go, but I was expected to. I remember thinking to myself, “Why do I even need to do this?” But as I got older and developed my own goals and dreams, something shifted.
I fell in love with training.
Now, going to the dojo isn’t about obligation – it’s about growth. The goals change with time. At 20, I wanted to win championships. At 30, I wanted to refine my technique and teach. Now, in my 40s, it’s about longevity, balance, and joy.
Setting Intentions Every Time
Whenever I get in the car to drive to training, I set a goal for the session.
“What am I going to work on today? What do I want to feel when I leave?”
Sometimes it’s about sharpening a specific technique. Sometimes it’s just about moving, sweating, and feeling better physically. The key is to have a plan before stepping onto the mat.
If you’re a competitor, you should be constantly asking yourself:
“What are the gaps in my game? What do I need to fix before my next competition?”
If you’re training for fitness, ask:
“How do I get the most out of this session without getting injured?”
It’s not about just surviving practice. It’s about getting better, bit by bit.
Fatigue: Push or Rest?
We all know the feeling. Long day at work. Stress at home. You’re exhausted but it’s training night. Should you go?
Here’s my take: go anyway. But don’t feel like you have to kill yourself.
When I’m tired, I allow myself a slower warm-up. I’ll roll with partners I trust. I’ll focus on technique, not intensity. It’s about getting your body moving without pushing into injury.
I tell people:
“You can overcome 90% of fatigue in the first 20 minutes of practice.”
Once you’re moving, you’ll often feel better. Just don’t start by going with the toughest guy in the room. Ease in. Ramp up slowly.
Fear in Training: Face It or Avoid It?
Fear is a different beast. Sometimes it’s fear of injury, fear of losing, or even fear of looking stupid in front of others. Trust me, I’ve been there. One of my first memories training at the national level was feeling completely out of place. I got thrown, I got tapped, and I felt like I didn’t belong. But you have to ask yourself:
“What exactly am I afraid of? And where does that fear come from?”
When I was younger, fear came from expectation – my dad, my coaches, even myself. Now, it’s more about managing risks smartly. I’ll train hard, but I won’t risk my knees with someone who’s careless. Fear won’t go away. But you can understand it, and then decide how to deal with it.
Training vs. Working Out
There’s a big difference between working out and training. Working out is just about the session. You show up, do your thing, and leave. Training is connected. Each session builds on the last. You’re on a path, with purpose. Right now, for example, I’m rehabbing a knee injury. My training goal isn’t to win every round. It’s to move well, protect my knee, and build my cardio.I said it best in the podcast:
“I’m not trying to impress anyone today. I’m trying to get better for the long haul.”
Being Mindful on the Mat
Mindfulness isn’t just a buzzword. If you’re not aware of what’s happening during your rolls, you’re missing out. When I train, I’m constantly asking:
“What position am I in?”
“Am I winning this grip fight?”
“What could I have done better?”
If you finish practice and can’t remember anything, you were probably just surviving. That’s not how you grow. Be present. Take mental notes. Reflect after.
How I Train Now (With Injuries & Life)
Right now, I’m focused on low-intensity, steady-state movement. My knee is healing, so I’m not pushing explosiveness. I’m working on deep half guard, passing positions, and just flowing. I’ll only roll with people I trust, and I’ll skip hard rounds if it’s not aligned with my goal that day.
At night, I might have to coach. And if I have beginners in the room, I’ll cater to them. But when I’m not teaching, it’s my time. And I protect that.
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