In Cabal Fang martial arts we use a forging post to toughen the body to deliver and withstand blows and to develop hand speed. In a nutshell, you strike and grind against the post with hands, elbows, forearms, feet, shins, etc. (you can find more detail in the Cabal Fang Study Guide).
Here’s what the temple looked like in last week’s snow storm.
Palms, stomps and arm attacks figured more prominently in Cabal Fang martial arts when we started out back in 2009. Along they way they began to take a back seat to MMA-like techniques that we thought we could train more safely, like traditional boxing material.
But thanks to our exposure to Mark Hatmaker’s FRT stuff (which you can only get by subscribing to his RAW service), and owing to the massive amount of new evidence coming to light concerning head trauma, we’re re-addressing the “old stuff” — and we’re sparring with less head contact, blending back in the stomps and palms, and testing out the other FRT stuff too (like cups, cuffs and so on).
And I added an oak foot to the forging post in the Cabal Fang Temple. Stomping is the real deal and I’m happy to be back at it with sincerity.
Today’s workout is the “8-8-8” and it goes as follows:
The 8-8-8 Workout
Set timer to beep every 8 minutes. Get your equipment ready so that you can transition smoothly and quickly from each segment to the next. Take as few 12 second breaks as you need to finish.
- Segment #1: Place a heavy sandbag on the floor (I used a #45 which is just shy of 1/3 my body weight). Squat down, pick up bag, stand straight and press bag overhead; hug bag and squat ass-to-grass; squat again and place bag on floor. Stand straight and reset. Repeat as many times as you can before the your 8 mins are up (I made 35 reps).
- Segment #2: Double-end Ball (or shadowbox if you don’t have one) as fast you can for 8 mins.
- Segment #3: Run or bike as fast as you can for 8 mins.
If your heart rate isn’t pretty close to max for the majority of this workout, well you’re in better shape than yours truly.
And now for a short video of me working my forging post. This is 4″ diameter cedar fence post anchored to floor and ceiling. WARNING: If you decide to try this at home, please be very careful and start slow. Don’t push your speed until you are accurate enough to avoid cracking your wrist or shattering an elbow point. It is very easy to injure yourself when hitting unpadded hardwood!