Movie Time: Martial Arts Training Involution #205

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So much for the commercials — on with the movie.

Movie Time: Martial arts Training Involution #205

Simeon T. “Sim” Webb — Casey Jones’ famous fireman after whom the Sim Webb fitness drill is named (thanks to findagrave.com)

This training involution plays out like an old western movie.  Imagine you are a mild-mannered fireman on a coal-fired locomotive.  The train is robbed by bandits who capture you and take you for ransom, planning to sell you back to the railroad at the next town.  What they don’t know is that the railroad is about to go under, and there will be no ransom paid.  You must make your escape!  You manage to flee in the middle of the night, evading all but one of the bandits, but your hands are bound.  As dawn is breaking you free your hands just in time for the climactic fight scene in which you defeat the bandit.  The credits roll as you stride into a deserted town ready to make a new start.

• Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
• Sim Webb fitness drill.  Simulate a few minutes in the life of a locomotive fireman — named after Simeon T. “Sim” Webb — Casey Jones’ famous fireman and survivor of the wreck of the Cannonball Express.  Get a sledgehammer and complete this twice through: rake the coal to the box (20 Paddles w/ sledge), check the box (2o Sprawls), check the pipes (5 x 50 yd sprints w/ sledge), shovel the coal (20 Shovels with sledge), check the fire (20 Squats).  See if you can beat my time of 10:21.  If you want more drill like this, click here.
• 1/2 mile P.O.W. Run.  Run 1/2 mile with your fingertips touching your ears or with fingers interlaced behind your neck (my time was 5:57).
• Constant contact drill.  Square off with your heavy bag and get after it as fast as you can with meaningful contact.  See how long you can go without gassing out.  If you do this immediately after the run and you make it past 2 minutes you’re doing fine.
• Walking contemplation.  Walking at a leisurely pace, regulate your breathing to insure a slow and consistent rhythm that completely fills and empties your lungs without holding your breath.  Gently allow your mind to empty and calm itself.  Don’t make war with your thoughts — just quiet your internal dialogue, stop thinking in words, and let yourself slide into relaxed awareness.  Just be.  Simply exist and move and breathe for about 10 minutes.