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Hocus Focus: Martial Arts Training Involution #188

Posted on December 21, 2019 | Leave a comment

Here’s a guy who knew how to hit full power.  Still one of the best boxing books ever written. 

Do you ever just walk up to a heavy bag and start aimlessly pummeling away?  Is your goal to “get sweaty” or “do some cardio?”

That’s not training.  That’s “working out.”

Working out is like ambling around the great outdoors taking pictures — it’s fun and beneficial in a million ways, but it’s not training.  Training is like climbing Mount Rokkō (which I’ve done by the way).  You have to prepare, plan, and execute.

If you’ve just been working out, the improvements in skill and fitness you’ll see when you switch to training with focus will seem like magic — hence the name of this week’s T.I.

SAFE MP dice at http://www.mitch.store

Need some ideas on how to make the switch from working out to training?  Check out my SAFE MP program.  It even comes with some nifty dice to help you put some unpredictability into your training program.  Check it out here.

 

This week we’re training for power.  Come on, let’s go!

Hocus Focus: Martial Arts Training Involution #188

  • 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 — or I just do 8 minutes of MBF.
  • 4 minutes of Thrusters.¹  If there was ever a way to train for power, this is it!  To warm up, do 2 x 10 low-intensity Thrusters at about 50% of your single rep max weight.  Then set a timer for 8 Tabata rounds (20 seconds of work, 10 seconds of rest).  Do as many Thrusters as you can for 20 seconds, then rest for 10 seconds.  While resting, stand tall with your weight in the racked position — at shoulder level and ready to go.  This sounds like nothing, but trust me, it is killer.  Note: Cut your estimated weight for this by about a third.  If you think you can do it two #25 dumbbells, go with #15 and thank me later.  And while you’re at it, thank the immortal Dan John for this little slice of hell.
  • 8 minutes on the heavy bag for power.  Set your timer for 16 Tabata rounds (20 seconds of work, 10 seconds of rest) and then go all in — punches, crams, braces, palms, kicks, knees, etc.  Take 3 mins to cool down.  You’ll need it.
  • 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.

¹ What’s a Thruster?  It’s a Squat and a Military Press at the same time.  You can do these with a barbell, two dumbbells or kettle bells, a sandbag, etc.

If you enjoyed his training involution you’d probably enjoy my books and other products.  Why not check them out?

 

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Take ‘Em Down and Put ‘Em Up: Martial Arts Training Involution #187

Posted on December 14, 2019 | Leave a comment

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?

 

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Training Randomness in Martial Arts

Posted on November 28, 2018 | Leave a comment

Over the years I’ve talked a deal about the importance of introducing randomness into martial arts training.  Although some things seem to mesh better with linear progression training, like lifting weights (for me at least), introducing some randomness into training has real benefits.

One of the benefits you get from introducing randomness in your martial arts training is the ability to deal with the unexpected.  Chaos is really annoying.  But its real and you to learn to handle it.

Here’s an overview of what is and is not random in my training regimen these days.

Random

Solo martial arts practice (four days/week).  I select random martial arts focuses by pulling labeled Popsicle sticks out of a pile.  Why not roll dice?  I want some randomness, but I need to cover all bases.  This method insures that, assuming I get through all the sticks in two weeks, I never get rusty at anything.

Running (twice per week).  I roll dice using the following program.  I have no idea if I’m running 3 miles for pace, half a mile as fast as I can, shuttle runs with a weighted vest, or what-have-you.

Extra calisthenics (whenever I feel like it).  I use PTDICE.  I have a few sets left.  Email me and I’ll sell you a set for $15 postage paid.

Not Random

Group martial arts training.  We stick with one  martial concentration and one constitutional (a 7 exercise deep calisthenics routine) for a full month before switching.

Weights (twice per week).  Still, I rotate out all exercises every 6 weeks.  Here’s some info about LPs.

Grip training (5 days/week).  Heath/maintenance 3 days/week,  pushing limits 2 days/week.  I’ve written a lot about this over the years, but recently I’m getting better results more safely.  More to come soon.

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Hermetic Dice, a Fire Sale, Book Update, WOOTW etc.

Posted on December 30, 2016 | 1 comment

This has to be one of the most absurd titles in blogging history.  Hermetic Workout Dice?  Seriously?  Yes, seriously. Sometimes absurdity is a marker that indicates you are exploring new territory.  Sometimes the fool or jester is the one speaking the truth!

The dice set pictured above will be used to help me come up with the Cabal Fang #WOOTW (Workout of the Week) in the coming year.  They’re Hermetic because they have symbols on them rather than numbers or pips.  Symbols, in the Hermetic view, are gateways to accessing and understanding universal truths. Using these dice is like reading Tarot, “throwing the bones,” or trying to understand modern art.  They’re inspirational and aspirational not literal.

What do the symbols mean?  In Cabal Fang there are 12 concentrations (external focuses) and 12 symbols (internal focuses). So I’ll be choosing one of the two concentration dice and one of the two symbol dice. I’ll also roll the focus type —  that’s the one in purple ink — to decide on Speed, Power, Accuracy, Mobility, Form or Endurance. And then, to suggest the structure of the workout or drill (volume, sets, failure, pyramid, ascend/descend, etc.) I’ll toss in the green one — a a copy of the “type” die from the PTDICE set available at ptdice.com.

Speaking of PTDICE, they’re on fire sale clearance over at PTDICE.com.  Go over there and get yourself a set for just $5.99 + shipping!

The Cabal Fang book is currently in the hands of the formatter and as of right now the release date is holding strong at 2/1/2017!

Pre-order the eBook today for just $5.99 before the price goes up to $7.99.

And now, without an further delay, I humbly present the Cabal Fang Workout of the Week.

Cabal Fang Workout of the Week #37

I’ve had the creeping snots for several days now — allergies or a cold, not sure which. This is what I would’ve done yesterday if I hadn’t felt like roadkill:

Heavy Bag Striking Accuracy Drill.  If your heavy bag doesn’t have targets on it, use medical or sports tape to add some “X” marks about 3″ across — nose, solar plexus, kidneys, thighs, etc. Throw 100 combos of 5 strikes each at specific targets on your bag. Count your misses. When done, complete 1 Jump Squat per miss.

Physical Training. Complete 5 sets of Uneven Push-ups (one hand on a yoga block or other sturdy object), Wall Touches  and Zombie Squats. To find reps per set, divide your SSM (Single Set Max — how many you can do witbout stopping for 1 set) by 3.

Meditation on one of the Five Vital Graces. Choose one — Wonder, Sagacity, Frugality, Indomitability or Fraternity — and meditate on its purpose, significance, nature, value, etc.

Here’s the dice roll that inspired this workout.

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Periods, Cycles and the Power of Greyskull

Posted on April 6, 2016 | 5 comments

About a month ago my son told me he started a new weightlifting program called the Greyskull LP by John “Johnny Pain” Sheaffer.¹  I was intrigued, so I did some research.

This is one hilarious picture (thanks to Matthew Oliphant, whoever you are). I can’t believe how perfect it is for this blog post!

My research revealed two things.  (A) The Greyskull LP program is highly regarded by many experts, and (B) the science of strength and muscle hypertrophy  has progressed a great deal since I got my fitness instructor certificate about ten years ago.

So I started the program, modified slightly for dumbbells because that’s what I have and I don’t want to spend money and space on barbells.  Results are amazing. Only three weeks in, and I’m already pushing more iron that I ever have before.

Which brings me to another realization.  The “LP” in “Greyskull LP” stands for “Linear Progression” and it’s probably what makes the program so effective.

 

Linear progressions, clipboards, and rigid systems have not been my thing.  Don’t get me wrong, I’m extremely rigid about my workout schedules.  I don’t skip workouts and I repeatedly have to check myself to prevent over-training.  But for many years, at least since this post back in 2013, I have been rolling dice to arrive most aspects of my solo workouts (except for grip strength).  Does that give me good all-around fitness?  Probably.  Does it help prepare me for anything, in true martial arts fashion?  Maybe.  But random workouts cannot  match the consistent gains of progressive, period-ized workout programs (especially when it comes to weight training).

Linear_Random

Bottom line: I recommend a mix of progressive, random and static or maintenance workouts, depending on the goal or goals.  

Here’s what my workout schedule looks like right now.  I’ve added colors and the letters “STA,” “LP” and “RND” or “MIX” after each section so that you can see which ones are which type.  Red blocks are static or maintenance workouts, green are progressive, and yellow are random or mixed.

WOSCHED

I’d be interested in the opinions of other martial artists.  How do you train? In your opinion, am I on the right track or lost in the weeds?

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¹ My understanding is that the program is called the Greyskull (with an “e” instead of an “a” to avoid copyright issues) because it makes you look like He-Man.

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Cards, Dice, Art, and your WOD

Posted on July 23, 2015 | Leave a comment

Some people create stuff, and that takes guts.  Starch.  Balls.   Because when you create art, some people might not like it.  I’m always creating stuff, and I do so unafraid because I have to create.  To quote the late great John Lee Hooker’s Boogie Chillen’, “It’s in him, and it’s got to come out.”  So maybe creativity doesn’t take guts.  Maybe what it takes is enough creative urgency, effervescent desire, and volcanic drive to overcome the of fear of criticism and hit the LAUNCH button.

If people don’t like what I create, no bigs.  It’s okay not to like stuff.  I see stuff I don’t like all the time.   Usually I don’t say anything because I’m a creator myself, and I know that sometimes I put a ton of effort into creating things that nobody seems to dig.  So even if I think somebody’s creation is kinda crappy, I often respect the effort.  But I do appreciate constructive criticism. So when I do comment on stuff I don’t like, that’s what I usually offer.  Constructive criticism: an essential part of a nutritious breakfast.

This morning I created a video for today’s WOD.  Check it out.  If you don’t like it, do whatever you want.  Slam it, pan it, dis it, or if you’re in a Boogie Chillen’ kind of mood, just offer some constructive criticism.  Note: This workout is a variant of one of the workouts in my book The Calisthenics Codex.

Instructions: Take a deck of ordinary playing cards, remove the Jokers, and shuffle.  Put the deck on the floor and flip a card.  Black = Push-ups, Red = Squats.  Aces = 10, face cards = 12.  Complete reps as indicated.  Flip a card and repeat.  If you do the whole deck, you will have done 200 Push-ups and 200 Squats.  I got to 34 cards before I gassed.  Oh well, there’s always next time!

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PTDICE Artwork Samples and More

Posted on March 21, 2014 | Leave a comment

dicesampleCheck out this post over at the PTDICE website, and sign up to be notified when products are in stock.  These things are really cool.

The Basic Set will include nine dice — two dice to determine the workout type and seven dice that contain forty-two different calisthenics.  If you want to train to expect the unexpected, or if you just want to experience holding over a million random workouts in the palm of your hand, you’re going to want a set of these.

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What are PTDICE and where can I get some?

Posted on March 8, 2014 | Leave a comment

PT1mockupOver at the PTDICE (c)  website we now have a mailing list option if you want to be notified when products are in stock.  You can also go check out the mockups and prototypes and whatnot, as well as find out how they work, what they’re for, and all that good stuff.

Bottom line:  PTDICE put a million random workouts in the palm of your hand, and can be used to create a new workout in seconds.

 

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Introducing PTDICE — well, almost

Posted on March 3, 2014 | Leave a comment

PTDICELOGOI got so much traffic whenever I blogged about my homemade workout dice that I’ve decided to pursue marketing them.  As of right now we are still working with manufacturers to get the best pricing and service, formatting packing and instructions, etc. but we hope to be on the market soon.

You can check out the new PTDICE (c) website here.

More to come…

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Workout Dice – Part 2

Posted on January 31, 2014 | Leave a comment
image

Workout Dice

I wrote a previous post about using dice to introduce randomness into workout regimens.  In that post, I talked about how I often use dice to decide what type of workout I’m going to do on a given day.

Then, the other day while shopping with my wife, I saw these foam blocks at the store and I got to thinking.  You see, physical training is very important in the martial art that I practice.  Each month we create a workout made up of seven calisthenics which we call a “Constitutional.”  So I decided to make some dice so that, with a single toss of seven cubes, we could have one ready to go instead of taking fifteen minutes to discuss and decide.

image

Here are the foam blocks I found at the Dollar Store.

I used a fine point Sharpie to write the exercises on the dice, grouping them by color.  Red for upper body, orange for core, blue for lower body, green for whole body.  I also grouped easier exercises on some dice and harder ones on others, so that there would be some balance.

If you are into fitness and cool enough to not feel like a dork for rolling dice prior to a workout, you might find these helpful.

And don’t forget that, if you’re a martial artist, it’s a good idea to introduce fitness and unpredictability into your workouts whenever you can (so that you won’t be another Sensei Rex).

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