Stick and Move: Training Involution #123

Stick and Move: Training Involution #123

A competent fighter moves while hitting and hits while moving.  These drills should help with that.

(A) Set your timer for 3 rounds of 3:00 mins each.

  • Round 1 — 3 minute Constant Action Drill.  Shadowbox — with constant action! — until the timer beeps.  Plenty of slips, pops, bobs and weaves please.  And as Mark Hatmaker would say, “no lollygagging.”
  • Round 2 — 3 minute Lightning Bolt Drill.  Assume your fighting stance.  Punching all the while, surge backward at a 45° angle toward rear foot. Then surge 90° back in line with the lead foot.  Repeat to the extent of your training space.  Your path will resemble a lightning bolt.  Now surge forward, away from your rear foot, at a 45° angle, followed by a 90° surge back to center line.  Move like a fencer and never stop punching!  See video below.
  • Round 3 — Double-end Ball.  Get right on top of your double-end ball, so close that it will hit you in the face when it comes back, and fight with it for 3 minutes.  Hit while you dodge, dodge while you hit!  Don’t have a double-end ball?  Make one for less than $5.

(B) Complete a 1/2 mile Balboa Run.  I know, a half mile doesn’t seem like much.  But trust me, if you do it “Balboa-style” — arms punching the whole time — and you go as fast as you can, it’ll feel like a half marathon.  Still too easy?  Add a weighted vest (I used a #5 and that was plenty) or carry hand weights.

(C) Meditation.  After a thorough cool-down, set a timer for 5 to 10 minutes, assume your meditative posture of choice, and regulate your breathing.  Then pick one of the seven symbols in the Hand of Mysteries — the key, the lantern, the sun, the star, the crown, the moon, or the fiery fish —  and meditate on it’s meaning.  When done, as always, record your performance and your realizations in your training journal.

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