Part of this T.I. was created using the dice I sell at Mitch’s General Store. Click the photo to get some.
Last week I warned against getting distracted by “viral” training methods and encouraged you to be steadfast in the face of the real viral threat that we’re facing right now. This week I’m going to hit you with some practical martial arts solo practice to keep you sharp during this long, dark social distancing period.
Survivor Mix: Martial Arts Training Involution #201
- Warm-up thoroughly for at at least 8 minutes. I generally do 8 minutes of MBF or either 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work.
- Wrestling and grappling mix. Select a sandbag or heavy bag appropriate to your size and fitness level (I used a #70). Set timer for 3 x 3:00/1:00. Do Scarf Hold Switches from hip to hip until you can’t do any more, then drop the bag and run Wrestling Clocks until you fail. When you do, put the bag in your Bottom Scissors and squeeze until you gas, swap your ankle wrap and squeeze again until you gas. Then go back to Scarf Hold Switches and repeat until the bell rings. When it does, shoulder the bag and walk laps for your 1:00 “rest.” When the 1:00 is over, pick up where you left off and do that two more times. When you’re done you should be “moist.”
- Sprints. Set a timer for 30-second intervals. Sprint for :30 and then walk for :30. Repeat 9 more times for a total of 10 minutes.
- Contemplation. Cool down for about 3 minutes, then set a timer for 10 minutes. Have a seat in your posture of choice and regulate your breathing. Leave your eyes open, and do not fidget, wiggle or scratch. Now think about exactly nothing. Clear your mind as completely as you can and allow yourself to stop thinking in words while maintaining total awareness of your surroundings.
If you enjoyed his training involution you’d probably enjoy my books and other products. Why not check them out?
First your Cabal Fang Workout of the Day, and then a little bout of “Did you know?”
The theme of today’s WOD is is grappling, a.k.a. the clinch, a.k.a. stand-up wrestling, and the workout itself is a puke-inducing two-parter as follows:
- Choose a sandbag of appropriate weight (I used at #20) and set timer for 10 mins. Complete as may sets as possible of 8 each: Hop Push-ups (alternating hands on sandbag, on knees if you must), Flutter Kicks (while holding sandbag up with elbows locked), and Split Squats (sandbag on shoulder). Take as few 12-second breaks as you need to finish.
- Grappling Conditioner #2. Set timer for 3 x 3:00/1:00 and square up against your heavy bag. For the 3:00, splay, punch x2, splay, punch x4, splay, punch x6, etc. up to splay, punch x10. Start over and repeat as many sets as you can until 3:00 is up. For the 1:00 so-called “break,” grab heavy bag with a palm-to-palm grip and squeeze with all your might, making sure you are applying sword-bone forearm pressure (if you are a visual learner, video below). Repeat twice more for a total of 3 rounds, 12 mins total. Take as few 12-second breaks as you need to avoid throwing up.
Now for a little “Did you know?” Did you know…
- That I’ve been maintaining a Productivity Log since January of 2012 that contains all my workouts and various other personal activities, and that it’s a treasure trove of workout ideas and inspiration?
- That I have six books to my credit — two non-fiction martial arts books, one non-fiction fitness book, and three supernatural romance novels (which are currently on pre-order as a bundle)?
- That I designed some one-of-a-kind fitness dice and wrote a whole heap of personal improvement pamphlets that are available over at PTDICE.com — and that I include a free t-shirt with every order?
- That in 2009 I founded a really cool martial art called Cabal Fang?
- That there’s a Temple of Cabal Fang that contains, among other things, a library of over 100 esoteric books, most of which are cataloged here?
Regular auto tires are great for building core strength for grappling and wrestling, and for general fitness. Click the pic to download the booklet at PTDICE.com
Grappling. To avoid confusion, when I say “grappling” I am referring to stand-up wrestling or clinch fighting, not wrestling. The following conditioning drill is meant to improve fitness and hone valuable grappling skills.
10-Minute Grappling Conditioner
- Set your timer for 10 minutes.
- Grab the medicine ball with palm-to-palm grip and squeeze against your upper chest as hard as you can while completing a deep Rear Lunge. Switch grip and lunge back with other leg. Do 10 Lunge/Squeezes. Note: Left palm should be down and “sword bone” of left forearm should be punishing the ball when you step back with right leg. When you switch, right palm should be down, right forearm bone against ball, left leg lunges back.
- Put the ball down, face the heavy bag, and immediately Splay 10 times as fast as you can with good form. Forearms against the bag; legs, from thighs all the way down to shoelaces, flat to the floor with toes back.
- 10 Diamond Push-ups on the medicine ball.
- Repeat until timer beeps, taking as few 12-second breaks as you must to finish. Try to make 6+ sets in 10 minutes, but don’t feel bad if you can only do 5.