You Could Learn a Lot from a Dummy: T.I. #117

Posted on August 4, 2018 | 2 comments

The finished dummy.  I used blue duct tape to finish him off.  Feels like you’re beating up a member of Blue Man Group.

With some pipe scraps and an investment of about $20 in duct tape, zip ties, and one $3 length of PVC plumbing pipe, I made a grappling dummy.  There’s a photo set of the construction at the bottom of the page.

Why did I make such a thing?  Because you can learn a lot from a dummy.  Plus, with the price of shipping, these things cost over 200 smackers — and I’m way too frugal for that.

If you don’t have a dummy and you don’t feel like making one, you can always substitute a large athletic bag full of folded sheets or something — but since your bag won’t have legs, your starting position will have to be on top of a weight bench or plyometric box, which will interfere with your footwork.

You Could Learn a Lot from a Dummy: Cabal Fang Martial Arts Training Involution #117

  • Heavy bag power punching.  Set timer for 10 minutes and work your combination of choice, applying the Dempsey falling step.  Suggestion: Lead Jab, Rear Cross, Lead Hook.  Sink into that Lead Jab. Then, when throwing your Rear Cross, get your rear heel off the ground and really bite into the ground with the ball of that foot as your lead foot creeps out a jot more. Then surge in on the bag and uncork the Lead Hook — “slam the door” with max power as you straighten your knees a tad and pop up after the two previous falling step punches.  Rules 1 through 3 are (1) move in, (2) move in, and (3) move in.
  • Work your dummy.  Get out your dummy, pick a throw or clinch technique, and work it for 10 minutes.  I prefer either Seoi Nagi or Duck-Unders (which I always finish with a takedown — either a back ride to the mat or a knee breaker to put him on his back).  10 minutes is enough if you don’t muck around.
  • Complete a this month’s constitutional.  Leg Lifts (50), Jumping Jacks (100), Push-ups, Hop/Clap (25), Crunch’n’Punch (50), Help-ups (50) (if solo substitute Steam Engines), Burpees (25), Jump Squats, Split (50).

 

 

 

 

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Cane Defense Seminar August 4th

Posted on August 1, 2018 | Leave a comment

Feel like a road trip?

I will be teaching a walking stick self-defense seminar this Saturday August 5th from noon to 1:30 PM at West End Manor Civic Association, 8600 Lakefront DriveHenrico, VA, 23294United States (map).  Details below.

You can register two ways — either sign up at the Cabal Fang website or on the  Facebook event page.

See you there!

About la Canne Vigny — Walking Stick Self-Defense

This is a donation-only event — make a contribution of $5, $10, $20, or whatever you can afford.  We’re a non-profit group and every little bit helps!

WHEN SWORDS WERE OUTLAWED ON THE STREETS OF EUROPE IN THE 19TH CENTURY, A NEW METHOD OF SELF-DEFENSE EMERGED.  IT’S CALLED LA CANNE VIGNY.

French Master-at-arms Pierre Vigny (b.1866) was an Army veteran, a combatives instructor, and chief instructor at the now famous Bartitsu Club operated by Edward William Barton-Wright.  Vigny specialized in French savate and the sportive style of stick fighting known as la canne which he modified for more effective self defense.

THE VIGNY-LANG METHOD IS THE MOST HIGHLY TESTED AND EFFECTIVE CANE DEFENSE SYSTEM EVER DEVISED.

H.G. Lang was a Superintendent of the Indian Police, and he drew heavily on Vigny’s method when training Indian officers in cane defense.  In 1923 Lang published his book Walking Stick Method of Self Defence which became the basis for self-defense training for tens of thousands of Jews living in Palestine during the 1940s.

THIS IS AN OUTDOOR EVENT SO DRESS APPROPRIATELY FOR THE WEATHER! 

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The IIFYM Experiment Week 10

Posted on July 31, 2018 | Leave a comment

Even though I haven’t been posting much on this topic, behind the scenes I’ve been trying to stick to the plan, which is basically eating anything you want as long as you get the right amount of protein, carbs, fat and fiber your body needs based on your activity level, exercise regimen and age.  Hence the IIFYM — “If It Fits Your Macros.”  And I’ve still been monitoring my digits.  Problem is, after 5 years on a low-carb diet with a one-day-per-week cheat days, it has been really hard to stick to it.  In other words, I’ve been cheating on Saturdays.

Still and so, my results have been remarkable:

Date Body Fat %¹ Muscle Weight Fat Weight Total Weight
5/21/2018 23% 123.1 36.4 159.5
7/27/2018 17% 128.2 26.3 154.5
Change -6% +5.1 -10.1 -5

But that’s not even the whole story.  My energy level is up, I feel better overall, and I’m enjoying my food far more.  And those are not insignificant benefits!

I’ll probably stop posting on this topic because the results are pretty much in.  IIFYM isn’t a silly fad — it’s real science and it works.

¹ Measured with suprailiac crest  body fat calipers.  Not super accurate, but better than guesswork.

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The Afterlife: A Silly and Dangerous Idea?

Posted on July 29, 2018 | Leave a comment

These days the idea of an afterlife is derided as either childlike and old-fashioned or downright dangerous.  Belief in an afterlife (the story goes) is motivation for religious extremists to commit acts of evil, right?

But what if it’s more than that?  In this video I take a walk through the ancient and nearly universal idea in an afterlife.

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Self-Destruct Sequence: T.I. #116

Posted on July 28, 2018 | Leave a comment

I guess I’m getting old.  Yesterday I did Self-Destruct Sequence in 36:52 — six minutes behind my record time of 30:20 back in March ’16.

How about you give it a try?

Post your times here in the comments and share your thoughts on what it was like.  I’d love to hear from you.

Without further ado, the Cabal Fang Martial Arts Training Involution of the Week!

Kicking it with Self-destruct sequence: Training Involution of the Week #116

1. Shadowboxing Kick Combos (180 kicks total).  Keep your usual fighting shape throughout — trust me these combos still work — and don’t muck around.  Kick like you mean it.

  • 10 @ L. Knee + R. Roundhouse
  • 10 @ R. Knee + L. Roundhouse
  • 10@ L. Stomp + R. Push Kick + L. Roundhouse
  • 10 @ R. Stomp + L. Push Kick + R. Roundhouse
  • 10 @ L. Side Kick + R. Back Kick + R. Side Kick + L. Roundhouse
  • 10 @ R. Side Kick + L. Back Kick + L. Side Kick + R. Roundhouse

2. “S.A.F.E. M.P.” Kicks vs. Heavy Bag.  Set timer for 1:00 rounds.  Complete two sets of “SAFE MARTIAL PRACTICE” (12 mins total), taking as few 12-count breaks as needed to finish without throwing up:

  • S. = Speed (as many kicks as you can)
  • A. = Accuracy (Add Xs with tape and hit them)
  • F. = Form (best form possible)
  • E. = Endurance (no rest breaks no matter how bad it hurts)
  • M. = Mobility (lots of foot maneuvers, head movement, and off-angling)
  • P. = Power (max power shots only — try to split the bag open)

3. Self-Destruct Sequence

Doesn’t matter if you break it up in pieces, do it in circuits, or rip it straight through; doesn’t even matter if you have to substitute an exercise or two because of your fitness level.  Just modify, adapt, and get the damned thing done.  Video of the exercises below.

  •  Zombie Squats (50)
  • Push-ups, diamond (25)
  • Jump Squats (100)
  • 10-Count Bodybuilders (25)
  • Pikes/Leg Triangles (25)
  • Jump Squats, split (50)
  • Push-ups, Sit-out (25)
  • Bicycles (50 each side)
  • Burpees (25)
  • Twisters (25 each side)
  • Wall Touches (100)
  • Push-ups, hopping/clapping (25)

This workout appears in my Top 10 calisthenics ebook — click here to download!

Did you like Self-Destruct Sequence?  The you might really like my book The Calisthenics Codex.  There are some real beauties in there, like “Gym Class Flashback,” “Cell Block Montage,” “Bad Karma,” “Very Bad Karma” and many more.  Available wherever fine eBooks are sold!

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Straight Blast: Training Involution #115

Posted on July 21, 2018 | Leave a comment

The JKD and Wing Chun folks teach the “straight blast” — rapid-fire, vertical-fisted, hand-over-hand punches delivered at an opponent while running straight forward.  The term “straight blast” has become an standard term in the martial arts lexicon.

In Cabal Fang there’s no need to get finicky about the particulars.  The attacks you launch can be palm strikes, punches, chops, elbows, hammer fists, or what-have-you.  You can fight power hand forward or weak hand forward, whatever feels strongest.  And you can advance with an accelerated fencer’s creep, a series of short, double-speed steps, or a dead on run — doesn’t matter as long as you keep charging forward.  Our three rules are…

The Three Things You Must Do in a Self-Defense Situation

  1. Yell.
  2. Move in, move in, move in.
  3. Keep techniques short and center of gravity low.

Let’s incorporate the straight blast into the T.I. #115, shall we?

Straight Blast: Training Involution #115

  1. Star of Ishtar.  This month’s martial concentration is Self-Defense vs. Weapons.  Practice the Star of Ishtar¹ form against a partner or vs. a homemade training arm which you can make out of a pool noodle from the dollar store in 5 minutes.
  2. Straight blast.  Set a timer to beep every 40 seconds.  Or, if you have an interval timer, like the one on my Timex Ironman Triathlon watch, set an assortment of rounds between 20 seconds and a minute  — this will keep things unpredictable and supercharge the drill.  Start the timer.  Blast forward, striking as quickly and powerfully as you can, ignoring the timer, until you gas.  Maybe you’ll make it two rounds, maybe six, doesn’t matter.  Just rest until it beeps and start again.  Complete a total of 18 rounds (12 minutes).
  3. Sandbag OTM.  PIck your sandbag weight of choice (beginners 2o lbs, advanced 40+ lbs).  Sandbag Get-ups, Sandbag Cleans and Sandbag Thrusters (instructions here).
  4. Contemplation.  Complete the Cross of Light.  Then have a seat in your chosen posture and practice contemplation for 15 minutes.

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¹  Don’t know the form?  Get a paper copy of the Cabal Fang Study guide here or download the ebook.

 

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A Weekend of Making and Doing

Posted on July 16, 2018 | Leave a comment

I spent the weekend making and doing all sorts of things I’ve been meaning to make and do.

First I made a 30/60/90 triangle out of 2×10 and painted it white. Why? Inclined bench press. I also installed a sump pump under the house, put a coat of paint on my all-wood-DIY can crusher, and for the martial arts club I made and painted a sign and put together a new membership scroll.  Pictures of everything except the sump pump below.

The way I see it, on my death bed I am not going to be lying there wishing I had spent more time watching TV. I am going to be wishing I did more, created more, shared more, gave more, and inspired more.

New roadside sign for the martial arts club.

Here’s the sign installed.

The new membership scroll.

Here’s the detail of the studs that attach the leather cover to the paper roll.  There’s one stud for each of the Five Vital Graces of Cabal Fang.

Closed view of the new membership scroll.

Closeup of the scroll’s knobs.

Close-up of the metal closure of the scroll.

Here’s the add-on I made for my weight bench so that I can do incline bench presses. It’s made from 2×10 stud wood and assembled with 3″ construction screws. The angle is 30 degrees.

My DIY can crusher. This thing works like a charm! It’s actually more of a can folder than a can crusher. Only problem is, it’s 100% wood, which means it needs to get a fresh coat of paint as soon as it starts so wear down.

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Holy Communion Series #14

Posted on July 15, 2018 | Leave a comment

I haven’t talked about this video series in quite a while.  It occurs to me that some of you loyal readers who aren’t YouTube subscribers may not even know about it.

Every Sunday I undertake a Bible reading and then I take Holy Communion.  Some Sundays I have realizations that are profound enough to share.  When that happens I make a video.

Here’s #14 in the series…

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500 Reps and a Trip to Oz: Training Involution #114

Posted on July 14, 2018 | Leave a comment

Training Involution #114

This week’s training involution is a two-parter.  Start with the 500-rep All-in Conditioner (video at the bottom of the post) then move on to a Cross of Light exercise.

500 Rep All-In Martial Arts Conditioner

  • Warm-up with 8 minutes of light cardio.  Then, at 50% power, complete 10 to 20 reps of each exercise to make sure you’re fully warmed up and ready to go all out.
  • Perform every exercise with maximum power and precision. Take as few 12-count rest breaks as you must in order to finish — see video below.
  • 100 Paces of Press Walks.  I used two #25 dumbbells but you can substitute a sandbag or another heavy object.
  • 100 max power strikes vs. upright heavy bag.
  • 50 Push-ups.
  • 50 Circles vs. floor heavy bag.
  • 100 mounted strikes vs. floor heavy bag.
  • 50 reverses from bottom position.
  • 50 pop-ups to shin ride position.

A Cross of Light Exercise

When we try to orient ourselves we instinctively think of four directions.

In Cabal Fang we orient ourselves with the Hermetic Quaternary: To Know, To Will, To Dare — To Keep Silent.  But there are tons of other things that map onto this — like the Four Heavenly Creatures, the four classical elements, and rather significantly, the Four Evangelists.  I’m convinced that’s why there are four gospels in the New Testament — because it instinctively makes sense that there should be four different versions of Christ’s story, each one from one of four different angles.

Me in the role of the Scarecrow at the Land of Oz Theme Park in Beech Mountain, NC

What else maps onto the Cross of Light?

The Four Characters from the Wizard of Oz Film

Just the other day I noticed that the four characters in the Wizard of Oz film fit perfectly in place on this diagram.

  • The Cowardly Lion goes in the East — he’s in search of courage or daring.
  • The Tin Woodsman is in the West.  Water made him frozen and silent, and he’s after a heart which equates to the water of tears of joy, sadness, sympathy, etc.).
  • Dorothy belongs in the South because she is human, and her defining characteristic is her will to go home.
  • And lastly, Scarecrow maps to North because he’s searching for knowledge — but his quest doesn’t begin until he’s cut down and he falls to earth.

See what else you can map onto the compass.  Here are some ideas: The Fantastic Four, The Four Noble Truths of Buddhism, the Four Horsemen, the four fixed signs of the Zodiac, the four ways of seeing, the Four Alchemical Elements, Plato’s four qualities.  Sketch a cross and start mapping.  Then, when you’re done, perform the Cross of Light ritual from Chapter 17 of the Cabal Fang Study Guide.

 

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The HPP OTM Protocol

Posted on July 13, 2018 | 1 comment

Update (11/13/2018):  I just realized that I forgot to report on our findings.  After a of doing the HPP-OTMs, we all agreed that they were fun, they really pushed us to O2Max, and they were a nice change of pace.  But in the final analysis they were too short and too easy.  Constitutionals — seven high-rep Calisthenics done back to back with no rest breaks longer than a slow 12-count — are still the Cabal Fang standard.  That said, I’m rolling what we learned from this into a new idea with the working title MBFD.  Keep an eye out.

Here is a photo of my training journal showing the dice for randomizing and the chart I came up with.

Original Post (7/13/18)

We’re testing out HPP OTMs at the club this month.  HPP stands for “Hold/Push/Pull” and  OTM stands for “on the minute.”

How do our OTMs work?  Well,  I have a list of 12 exercises — that are as martial-arts-specific as possible!  — which I have placed on three, four-sided dice (see photo above) so that I can select three of them at random.

The HPP OTM Protocol

  • Select 3 exercises at random — one from the Holding List, one from the Pulling List and one from the Pressing List.
  • Set timer for 1 min intervals.
  • Perform as many reps of Exercise #1 as you can.  At failure, rest until timer beeps, getting in position for the next exercise as you do.
  • Repeat with Exercise #2.  Again, when you reach failure, breathe deeply as you get in position for exercise #3.
  • Repeat with exercise #3.
  • Cycle through two more sets for a total of 9 minutes.
  • Record your max reps of each exercise in your training journal to keep track of PRs.
  • The beauty of this program is that as strength goes up the rest periods go down.  I shrinks to fit!
Holding List Pulling List Pressing List
Heavy Bag Back Bridge Chin-ups Sand Bag Overhead Press
Sand Bag Get-ups Rope Climbs Handstand Push-ups
Heavy Bag Reverses Finger Pull-ups/Hangs Heavy Bag Lifts
Heavy Bag Shrimps Sand Bag Cleans Sand Bag Thrusters

 

 

 

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