Shove and Yank: Martial Arts T.I. #216

This month’s martial focus is sparring.  All month long we’ll be giving you solo drills you can use to stay sparring-fit (not everyone has sparring partners living in their households like I do).  Last week we did some striking stuff.  Today we’re going to do some grappling work.

Not a lot of preamble today guys — I need to wrap up the manuscript for Martial Grit and submit it to the publisher today because release date is Aug. 1st.

Shove and Yank: Martial Arts Training Involution #216

• 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.
• Three rounds of grappling dummy clinch punishment.  Set a timer for 3 x 3:00/1:00 and get your floor bag or grappling dummy (or just stuff a big gym bag with soft equipment and linens. Round 1, put it up against a wall and shove, grind, push, cram, gouge, knee and elbow.  Round 2, body lock your dummy and squeeze the life out of it with a good palm-to-palm grip and proper forearm cutting.  Round 3, back to the wall.  Advanced players skip the round breaks and press on.
• Yanking practice.  Put a rope on your floor bag or grappling dummy and spend a few minutes warming up.  Reeling the bag towards you across the mat/floor, lightly pull and yank, etc.  When you’re ready to go, set timer for 30 second intervals and practice yanking that bag with maximum aggression.  Alternate 30 seconds of action and 30 seconds of rest.  Imagine this is your opponent’s arm and really go to town.  5 to 8 minutes of that should be more than enough.  Video below.
• Pentangle meditation. This month’s symbol is the pentangle or 5-pointed star ★.  In addition to symbolizing the five wounds of Christ, it symbolizes the knight in action, the unification of all five senses (sight, hearing, smell, taste, and touch) and all five faculties (faith, effort, mindfulness, concentration, and wisdom).  After you’ve cooled down for 3 minutes, set a timer for 10 minutes. Assume posture of choice and regulate breathing to a slow and steady rhythm. Keep your eyes open and do not fidget, wiggle or scratch. Visualize a five-pointed star.  Do not think about it in words — just experience the symbol as it is in a state of calm and relaxed awareness. When the timer beeps, record what you did and what you experienced in your training journal. 

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