This week’s T.I. marks the third anniversary of the weekly program — the sixth anniversary counting the original protocol. Sometimes, when I go on vacation like last week, I re-post previous T.I.s. But mostly you get something fresh every week.
Being fresh ain’t easy, because martial arts aren’t as much about exploring new territory as they are about knowing the road map of fighting like the back of your hand. Self-defense requires fight-specific strength and complete, automatic command of the basics.
That’s why I often re-combine essential ingredients to give freshness to the essentials — kind of the way Taco Bell creates new products from the same basic meat, cheese, sauce and tortillas. Those of you have been doing C.F.T.I.s for a few years will recognize some familiar ingredients in #156 for sure.
Real Deal Basics: Cabal Fang Martial Arts Training Involution #156
- Ideally you will have two heavy bags –one hanging/standing and one for the floor. Substitute a large gym bag full of gear for the floor bag or make one.
- Warm up for a full eight minutes by doing multiple mini-sets at 50% effort.
- Set timer for 5 x 3:00 (beginners 5 x 1:00, intermediate 5 x 2:00). Rounds go as follows: HB Shrimps, HB Bridges and Reverses, Punches, Kicks, and Clinch Work. Take as few 12-count breaks as needed to finish standing up. See video below for details.
- Perform the Salutations of Sun and Moon per the Cabal Fang Study Guide. Our internal focus this month is The Luminaries and our external focus is Evasion. More on evasion next week.
Robert Mitchell Jr. 