Tag Archives: constitutional

Year Ten: Martial Arts Training Involution #179

I can’t believe that today we’re celebrating the 10th anniversary of Cabal Fang martial arts.

It seems like just yesterday that I started this crazy project.  What’s amazing is that thousands of people have read the Cabal Fang books, watched our videos, and visited this blog to find out about what we’re up to.

What’s even more amazing to me is that so many people have invested their physical, material effort, their sweat and attention, by training with us.  All of these folks are now my friends, and all of them — everyone who has ever attended a Cabal Fang training session here in Richmond, VA — has been invited to a celebration and homecoming event at my house this afternoon.

So I kind of need to wrap up this week’s T.I. and start getting ready for guests!

Anyway, in honor of our anniversary, this week’s. T.I. is a flashback to our very first official constitutional.  If you’re new to my blog and/or to Cabal Fang, a constitutional is a calisthenics training routine made up of seven different calisthenics exercises done back-to-back as quickly as possible and while taking as few breaks as possible.  A new constitutional is created each month, and everyone in the club is expected to get through it twice a week.  To see a complete list of all our monthly constitutionals back to 2009, click here.

At Cabal Fang we believe that calisthenics are an essential component of functional fitness.  So, without further preamble I present our first official monthly constitutional.

Year Ten: Martial Arts Training Involution #179

* Warm-up.  Set a timer for 8 mins and warm up thoroughly until the timer beeps.
* Martial mobility.  Perform 4-rep sets of Shots, Leg Triangles, Inside leg kick with décollage, and Sit-Out Push-ups for another 8 mins.
* Constitutional.

Lunges (100)
Log Presses (50) (use a sandbag or heavy bag if you don’t have a log)
Ab Punches (1.5 mins)
Neck Crunches (100)
Bodybuilders (25)
Jack-knifes (25)
Wall Touches (100)


If you enjoyed his training involution you’d probably enjoy my books.  Why not check one out?

Fitness for Knife Fighters

This is one of our dull practice knives.  We cut them out of wood and wrap the handles in orange duct tape.  Orange makes it clear to observers that we aren't trying to actually kill each other.  And it keeps them from getting lost easily.

We cut our practice knives out of wood and wrap handles in orange tape. Orange identifies them as dull to casual observers and keeps them from getting lost easily.

This month at my martial arts club we’re practicing knives (specifically, knife targeting and precision).  We try to tailor our Constitutionals (the fitness part of our workouts) to mesh with whatever we’re working on technique-wise.

Now, the two fundamentals of using any weapon are (a) retention and (b) command and mastery.  In other words, you have to be comfortable holding and using the weapon, and you must retain it all times (dropping it is a serious no-no).

With that in mind, here is what we came up with. Note that this could be easily adapted for use with other weapons as well.

Constitutional Fitness Drill for Knife Fighters

All exercises must be completed while holding your dull practice weapon.  Each time you drop your weapon you must complete 50 Push-ups (on palms with the unarmed hand, on knuckles with the live hand).

  1. Russian Squats (25 reps each way, knife hand forward)
  2. Get-ups (25 reps, switching knife between hands each rep)
  3. Sit-ups w/ Slash (50 reps, lock feet around/under object, slash an “X” at the top of each rep)
  4. Help-ups (25 reps each side)
  5. Push-ups (25 reps on left palm and right knuckles, 25 reps on right palm and left knuckles)
  6. Sprints (25 reps out and back.  Mark off about 20′ and slash an “X” at each turn.  Switch knife hands half way through)
  7. Twisters (25 reps.  Instead of touching the floor on each side at the top of the crunch, slash an “X” on the floor on each side)

This should take about 15 minutes.  And it should help you with retention, command, and mastery.

Last night’s 20-minute fitness portion at The Order of Seven Hills

Update 7/18/19:  My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity.  Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.

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Original post:

Last night’s 20-minute fitness portion at the Order of Seven Hills: Walking Lunges (50), Crunches (100), Pushups, Narrow (25), Wall Touches (100), Sprints (25), Log Squat-Press (25), Knuckle Pushups (40)

The Order of Seven Hills

20 min. Half-Pyramid Workout

Do one Prisoner Squat, one Wall Touch each hand, one Jack-knife, and one Steam Engine.  Then, 2 of each, then 3 of each, then 4, etc. up to 13.  That’s 91 Prisoner Squats, 182 Wall Touches, 91 Jackknifes, 91 Steam Engines in 20 minutes.

20 min. Core Workout 11/20/12

Sprint (5 meters out and back); Walking Plank (left knee to chest, then right); Jump Squat; Steam Engine. 1 of each, 2 of each, etc. up to 8 and then back down to 1. Total: 20 mins, 64 of each exercise.