MBF dice (“Martial Base Fitness”)
There are certain martial movements so fundamental that someone who doesn’t drill them, it could be argued, is not a martial artist at all.
I have an entire program called MBF (“Martial Base Fitness”) that’s designed to make sure you have a firm foundation in these essential exercises. Click here to order your copy for $9.99 — it even comes with some handmade dice to add an element of randomness and fun!
Two of the MBF movements are going to form the “Take ‘Em Down” half of this week’s T.I. For the second “Put ‘Em Up” half we’re going to be putting up our dukes against a heavy bag.
Take ‘Em Down and Put ‘Em Up: Martial Arts Training Involution #186
- Warm-up thoroughly for at at least 8 minutes. I like to do 2 minutes each of jump rope, light calisthenics, shadowboxing, and dynamic stretching (never stretch static when cold).
- Full pyramid to 7 of Shots and Sit-Outs. Perform 1 Shot and 1 Sit-Out, then 2 of each, 3 of each, etc. up to 7. Then do 6, 5, 4, etc. down to 1. That’s 49 Shots and 49 Sit-Outs. Modify as needed based on experience and fitness. Beginners, sub Russian Squats if and when you gas on the Shots. Experts, after every Sit-Out go to plank position and complete a Push-Up, then go straight to the next rep (no resets). Take as few 12 count breaks as you need in order to finish. If you don’t know how to do a wrestling Shot or Sit-Out, looks like you need my program!
- 3 rounds on the heavy bag. Go all in — punches, crams, braces, palms, kicks, knees, etc. — and all out for speed and power. Beginners run 2:00/1:00 rounds, intermediates 3:00/1:00, and experts can skip the round breaks and take three 12-count breaks max.
- 10 minutes of meditation or contemplation. After you cool down — for about 3 minutes or until your heart rate is below 100 bpm — have a seat and do 10 minutes of internal work.
If you enjoyed his training involution you’d probably enjoy my books. Why not check one out?
Robert Mitchell Jr. 