Tag Archives: involution

Fairy Tale Valley: Martial Arts Training Involution #227

This is the last T.I. in the September focus of grappling, so this week we’re going sop up every bit of our grappling gravy before we move on to October.

On left is a shot of my 5’1″ and 105 lb daughter in the grip of a Scarf Hold.  One of my favorite escape hatches from this attack is known as a Valley Roll.  Read on and watch the video below.

And by the way, if you like the kind of thing you find in these weekly T.I. you’d probably love one or both of my ebooks.  Click here to download them from Smashwords!

And now on with the show…

Fairy Tale Valley: Martial Arts T.I. #227

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Grappling Conditioner #1. Set timer 10 mins. Grab a medicine ball, slam ball or sandbag in the 10 – 30 lb. range.  Pretend it’s an attacker’s head or neck and lay on the choke, lock or hold of your choice with maximum squeezing power and complete 10 Rear Lunges.  Then relax your grip and complete 10 Sprawls (beginners put the ball down for this, advanced folks take it with you).  Then place the ball on the floor, put your hands on it, and complete 10 Smearing Push-ups (beginners hands in diamond shape, advanced with hands overlapped in an “X”).  Repeat until the timer beeps.
  • Do 25 Valley Rolls.  See video below.  If you have a partner, great.  If not, get out your floor bag, take a nice grip on it, and start rolling.
  • Run fast, walk quiet.  Set a timer for 5 minutes.  Run as fast and as you can for 3 seconds and then get down — take a knee, baseball slide to your side, dive to prone position, etc. — as if avoiding gunfire. Stay down for a 3 to 10 seconds, then run again.  This is called an IMT run — I learned about them from Mark Hatmaker here.  For frontier flavor and to keep track of your three seconds, say “Messanik kakew!” (mess-AH-neek ka-KAY-ow) which is Powhatan for “running squirrel.”  When the timer beeps, spend 5 more minutes practicing your silent walking.  Make sure your feet are properly oriented, knees are flexed just right, and you are rolling your feet.  Purposely pick varying surfaces — grass, sidewalk, gravel, leaves — so that you can experience the varying dynamics, and make sure that you are habituating good foot placement choices.
  • Fairy tale reading.  Fairy tales are not silly, made-up fantasies. They are stories washed free of every unimportant detail by millennia of re-telling — 100% pure and refined meta-truth.  Read one (if you can’t find one, read the one from Issue #9 of SHIFT).  This month’s internal focus is journaling.   So after you read that fairy tale, get out your journal and write your personal fairy tale.  What have your challenges been?  Where are you going?  How are you going to live happily ever after?  And then jot down your training activities — if it ain’t in the training journal it didn’t happen!



TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Attack and Track, Cram and Exam: Martial Arts Training Involution #226

My son Robert puts a scarf hold on David. Note (1)  forearm bone aligned with cheek bone and mastoid process and (2) Gable grip.  Instant tap.

The September focus is grappling (a.k.a. “stand-up wrestling”, a.k.a. “the clinch”).  Being able to handle yourself in this range is key to real self-defense.

In this week’s involution we’re going to hit you with a delightful bit of grappling fitness training followed by some technique training — namely the way to create space by using braced strikes and crams.

The clinch is where you avoid being carried away, forced to the ground, or smashed against a wall.  This is where the rubber hits the road!

By the way, if you like the kind of thing you find in these weekly T.I. you’d probably love one or both of my ebooks.  Click here to download them from Smashwords!

And now on with the show…

Attack and Track, Cram and Exam: Martial Arts T.I. #226

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Attack.  Grappling Conditioner #2. Set timer for 3 x 3:00/1:00.  For each 3:00, Splay-n-Punch 1-2, Splay-n-Punch 1-2-3-4, Splay-n-Punch 1-2-3-4-5-6, etc. up to Splay-n-Punch 1-2-3-4-5-6-7-8-9-10, then start again.  If you’re not dawdling you should be able to get at least 5 climbs done during every 3:00 round — that’s 25 Sprawls and 150 punches.  For the 1:00 “rests” body-lock a heavy bag and squeeze it as hard as you can.  Take as many 12-count breaks as you must in order keep from reaching for the bucket.  I promise it’ll be over in 12 minutes.
  • Track.  Go for a walk in your neighborhood and see if you can find the tracks of an animal.  Tip: Look just after sunrise with the sun at an angle so that you can spot places where the morning dew has been lifted or disturbed.    Follow them as far as you can.  Sketch or photograph the tracks (and any droppings that may be associated with them) and see if you can identify them in a tracking book.  You never know when you may need to hunt for your next meal.
  • Cram.  3 rounds of braced crams.  Watch video below, then set timer for 3 x 3:00/1:00.  Round one, use your naked forearm to brace against, and strike, the bag.  Round two, use a short, blunt training weapon (a wooden knife, escrima stick, etc.).  Round three, a longer blunt training weapon (a jo staff, shinai, cane, bokken, etc.).

  • Exam.  Journaling “exercise.” This month’s internal focus is journaling, and the goal is to write in your journal every day this month.  Get out your journal and complete 5 clean Push-ups for every day this month you’ve failed to make a journal entry.  It’s no good setting benchmarks, creating to-do items, planning, tracking progress, or any of that if you aren’t self-evaluating.  Try to make an entry every day, even if it’s only one sentence.  If you forget or get sidetracked, don’t sweat it, just start again.   Include your training activities — if it ain’t in the training journal it didn’t happen!


TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Hitches and Stitches: Martial Arts Training Involution #225

If you like the kind of thing you find in these weekly T.I. you’d probably love one or both of my ebooks pictured on the left.  Click here to download them from Smashwords!

FYI, the September focus for Cabal Fang is Grappling (a.k.a. “the clinch” or stand-up wrestling) and the symbol is the Quill — so the T.I.s will revolve around those two pole stars for the course of the month.

And now on with the show…

Hitches and Stitches: Martial Arts T.I. #225

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Grappling Conditioner #4.  Complete the following as fast as you can: 50 Get-ups, 50 Bodybuilders, and 250 strikes vs. heavy bag.  Take as few 12-count breaks as you need in order to finish, and see if you can beat my PR of 18:45.
  • Learn to tie a sliding sheet bend hitch.  Very useful for tying a quick-release, cinching, collapse-resistant loop in the end of a line.  What if you needed to put a loop around a friend’s waist or ankle in a rescue situation?  Perfect!
  • Journaling exercise.  It’s no good thinking up goals and making resolutions if you don’t do “the work.”  What’s “the work?”  Things like setting benchmarks, creating to-do items, planning, tracking progress, establishing, evaluating and re-evaluating metrics — but most especially being in touch with what you are doing and why.  Try to make an entry every day, even if it’s only one sentence.  If you forget or get sidetracked, don’t sweat it, just start again.   Include your training activities — if it ain’t in the training journal it didn’t happen!


TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

The Hunter: Martial Arts Training Involution #224

If you like the kind of thing you find in these weekly T.I. you’d probably love one or both of my ebooks pictured on the left.  Click here to download them from Smashwords!

FYI, the September focus for Cabal Fang is Grappling (a.k.a. “the clinch” or stand-up wrestling) and the symbol is the Quill — so the T.I.s will revolve around those two pole stars for the course of the month.

And now on with the show…

The Hunter: Martial Arts T.I. #224

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Grappling Conditioner #3.  Set a countdown timer for 10:00 mins and complete as many sets as you can before the timer beeps of 5 Bag Lifts (regular or Kansas-styled), 10 mounted strikes, and 5 Splay ‘n’ Punch.  Take as few 12-count breaks as you need in order to finish.  Then…
  • Complete this month’s constitutional.  Burpees w/ hop (25), Smearing Push-ups (25), Drop Duck-unders (25), Back-ups (50), Ab Punches (1 min — if training solo use a medicine ball), Get-ups (25), Prisoner Get-ups (25).  If you finish in under 15 minutes, go back and do an extra 5 of each.
  • Learn to tell direction by Orion.  Last month Orion returned to the night sky after his summer absence and is now visible for about an hour before dawn.  It’s one of the most visible and easily recognizable constellations in the sky and is perfect for this purpose.  If you can spot Orion, look at the belt of three bright stars.  If they are pointed parallel to the horizon, you’re looking east.  If they’re almost flat to the horizon, you’re looking west.  If they’re at about 45° you’re looking south.  See picture below (I learned this from Gooley’s  great book The Nature Instinct).     
  • Go soulsearching — in your journal.  Last month we practiced sacred reading, this month journaling.  Think of journaling as sacred writing.  No, you’re not writing the Bhagavad Gita or the Bible!  But you are writing down the things that are going on in your life, which then allows you to go back and self-analyze using the four ways of reading sacred books (literally, morally, allegorically and anagogically).  You have a story, and every story has at least four layers of meaning awaiting discovery.  This is what is meant by “finding oneself.”  Include your training activities — if it ain’t in the training journal it didn’t happen!


TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Rope and Rag: Martial Arts Training Involution #223

Are you enjoying the new four-fold format?  Please comment and let me know!

Rope and Rag: Martial Arts T.I. #223

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • 8 mins of martial fitness.  You can do this one unarmed or, if you train with weapons, with a dull training weapon.  Set timer for 8 x 1:00.  Round 1: strike the air while doing Russian Squats.  Round 2: Low Crawl forward and backward up and down your training area making sure your profile is as low as possible.  Round 3: Get-ups.  Round 4: Strikes vs. heavy bag.  Repeat once more for 8 total rounds.  The first time you hit the heavy bag do so standing, the second time do so grounded.  Consider tying a rag to your heavy bag (s) to simulate hair.  See video below.
  • 150 max power kicks vs. heavy bag.  Go as fast and as hard as you can.  Record your time in your training journal and beat it next time.
  • Learn to tie a bowline knot.  The right knot at the right time can save your bacon.  If you need a cinch-proof loop in the end of a line, say you need loop to make a lasso or anchor a line to a post or branch, then you need bowline knot.  See photo set below.   Practice makes perfect.  Tie it and untie it 25 times until you have it down.
  • Sacred reading part 4.  As we’ve learned in previous weeks, the essence of sacred reading is to analyze the things you read in four different ways: literally, morally, allegorically and anagogically.  Consider that these ways of reading can be applied to all forms of input, not just to sacred literature.  Try reading a newspaper article or interpreting a friend’s story in these four ways.   Everything is a story, and every story has at least four layers of meaning awaiting discovery.
  • Journal As always, log everything you did and thought about in your training journal, even if it’s only a few lines.  If it ain’t in the training journal it didn’t happen!



TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Martial Arts Training Involution #222 — NEW FORMAT!

phototropism

All about phototropism!

Starting with this week’s T.I. there will be a whole new format!  Each T.I. will include a foursome feast:

  • A fitness element — something to work your martial grit
  • A fighting element — something to work your martial skills
  • A faith element — a meditation, contemplation, prayer or sacred reading.  And finally the fourth element, which is all new…
  • A frontier element — a technique, skill, insight or tip relating to old-time lifeways, like nature observation and such.

Why?  To shake things up a little and promote my Frontier Rough ‘n’ Tumble  (“FRT”) program of course!

Sign up for the Bobcat FRT program  at Mitch’s General Store for just $19.99/month.  When you sign up you get a Bobcat Martial Arts hat and t-shirt ($29.98 value), a white bandanna and membership certificate ($9.99 value), a paperback copy of The Wildwood Workbook ($7.99 value) and your first training module ($9.99 value).  Each month you get a new module, book or other set of assignments and a 30-minute coaching call.  Just keep a training journal and send it in each month for evaluation and promotion.  You’ll be feeling fine as frog fur!

And now without further flourishing…

Phototropism: Martial Arts T.I. #222

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Escape Plan. This one combines the fitness and fighting elements into a single delicious layered casserole of goodness.  See video below.  Set timer for fifteen intervals of 1 minute.  Run a minute, shadowbox for a minute, and do martial-relevant calisthenics for a minute.  Repeat four more times and your done.  Adjust running speed down to jogging or walking, and add rest breaks as needed, to suit your fitness level.  When you’re done, cool down by taking a walk and look at some trees.
  • Learn to find north using phototropism.  Plants naturally grow toward the light — even trees (see picture above).  Branches on the north side of a trees tend to be more vertical, those on the south more horizontal.  Go for a walk on a tree-lined street that runs east-west and look at the trees.  Ain’t that something?  Could save your life someday!
  • Sacred reading part 3.  This month’s symbol is the Book.  The essence of sacred reading is to analyze what you read in four different ways: literally, morally, allegorically and anagogically.  Last week you did some reading and some analyzing.  This week, memorize a meaningful snippet of sacred literature and recite it to yourself often during the week.  Memorizing sacred words gives you a special type of understanding — not so that you can impress your friends or hit people over the head with fancy words, but so that your command of the ideas can shape and hone they way you think.
  • Journal.  As always, log everything you did and thought about in your training journal, even if it’s only a few lines.  If it ain’t in the training journal it didn’t happen!



TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Plug and Play: Martial Arts T.I. #221

First a couple of plugs and then we can play.  And when we play, we’re going to plug in the moves of your choice.  Make sense?  No?  Just stick with me.

First plug is about SHIFT, the new-ish newsletter  I launched in April.  It isn’t exactly off to a scorching start.  If you signed up for it, please share your thoughts and opinions below so that I can make it better.  Thanks for your feedback!

Click here to visit Mitch’s General Store

Plug #2: Did you know that I have a quirky little online shop called Mitch’s General Store in which I sell all manner of unique fitness tools, martial arts modules, original artwork, books, and so forth?  Check it out.

 

And now on with the show, this is it.

Plug and Play: Martial Arts Training Involution #221

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Wrestling Conditioner #2. This one’s should be a mainstay in your rotation.  Get out a floor bag, grappling dummy or silent partner and set a timer for 10 mins.  Strike 10 times from Top Saddle then drop and roll to Bottom Scissors.  Strike from bottom 10 times.  Hit your reversal of choice — Hip Heist (full or half), Kick Stand, DWL Sweep, etc. — and get back to Top Saddle.  Repeat until timer beeps.  Is this Greek to you?  Sounds like you need to start training — either IRL in Richmond (once COVID lifts) or via distance learning.  Links below.
  • Hike 1 mile with a heavy pack.  Heavy carries build real-deal strength.  Select a bag appropriate to your size, strength and fitness level and get walking (#30, #45 or #60).
  • Sacred reading part 2.  This month’s symbol is the Book.  The essence of sacred reading is to analyze what you read in four different ways: literally, morally, allegorically and anagogically.  This is called the Quadriga (see video below for more info).  Spend 15 minutes reading something of a spiritual, or at least philosophical, nature — the Holy Bible, the Tao Te Ching, the Meditations, whatever suits your fancy.  Apply at least two of the four types of reading to your selection and record your insights in your journal.

 



TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Dollar Short: Martial Arts T.I. #220

My apologies for the tardiness of the weekly T.I.  I got a little tied up, what with everything going on in these here parts, including but not limited to my adult son living with me for the last couple of months on account of his COVID-related visa struggles and blah blah blah (those of you who have my cell or email, reach out and I’ll share the boring details).

Anyway, without further ado, I present…

Dollar Short: Martial Arts Training Involution #220

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Complete this month’s constitutional. Walking Push-ups (25), Wall Touches (100), Monkey Rolls (25), Crunch’n’Punch (25), Lunges (100), Jumping Jacks (100), Steam Engines (25).  Get it done in under 16:40 and you have us beat (so far).
  • Sacred reading.  This month’s symbol is the Book.  Spend 15 minutes reading something of a spiritual, or at least philosophical, nature — the Holy Bible, the Tao Te Ching, the Meditations, whatever suits your fancy.  Make sure you record in your journal any and all realizations and reflections come to you as you read.


TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS ARE AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Slack nor Howl: Martial Arts T.I. #219

“Slacker” was a term for citizens who were uninvolved in the war effort during World War I, and a “calamity howler” was a fear-mongerer.  When the Spanish flu hit in 1918,

“the term slacker took on the added meaning of one who went out in public while ill, coughed and sneezed openly and in the presence of others, and generally disregarded the prudent recommendations of city authorities. The calamity howler became one who spread unfounded rumors of hundreds of influenza deaths in one day and vituperated health officials’ inability to minimize the spread of the contagion.”¹

Here are some of the things people did to keep society moving during the Spanish Flu epidemic when schools, churches, offices and civic centers were closed:

  • Kids were encouraged to do use their knitting, crocheting, sewing, wood-shop and arts and crafts skills to make new or repair damaged hats, gloves, and toys for the needy.
  • Churches teamed with Boy Scout Clubs to deliver stay-at-home Sunday school lessons to the homes of parishioners.
  • High School students were expected to be prepared for exams when they returned to school.  Teachers were available to assist struggling students by phone.
  • Outdoor schools, opened to fight tuberculosis, continued to operate throughout the early 20th century.  Kids didn’t just make do with outdoor schools, they excelled. Evidence suggests that students actually learn better outdoors than they do within.²

We are martial artists.  We should neither slack nor howl, but get our butts in gear.

Slack nor Howl: Martial Arts Training Involution #219

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Crack yourself a sack.  Get a floor bag (a heavy bag with chains taped).  Make one if necessary.  Set timer for 10 mins.  Scissor lock the bag from the bottom and squeeze as hard as you can.  Straighten your trunk while you hit the top of his “head” with hammer fists.  When your legs gas, swap top/bottom foot position.  If you can’t make the whole 10 minutes, alternate Smearing Push-ups on the bag and Hatmaker’s Kansas Burpees until the timer beeps.
  • Get your crack out of the sack.  Run 1 mile as fast as you can.
  • Sack up and crack right back.  Whatever pressures are putting the squeeze on you —  social, work, health, financial, etc. — there is always something you can do.  Restriction breeds creativity, not freedom.  Get paper and pen and set a timer for three minutes.  Don’t analyze and think deeply — you’ll do that later — just throw out ideas!  Write down as many things as you can that might help your current situation.  When the timer beeps, calmly review and analyze the list.  Pick the three best ideas.  Put them on your to-do list, set completion dates on your calendar, and so on.  Taking action — any kind of action — is better than laying there and letting life, your opponent, or your assailant, crush the life out of you.

¹ How Did LA Cope With The Influenza Pandemic Of 1918?

² Schools Beat Earlier Plagues with Outdoor Classes.  We Should Too.



TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS ARE AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!

Stickin’ and Movin’: Martial Arts T.I. #218

This month’s martial focus is sparring.  All month long we’re providing solo drills to keep you sparring-fit during the pandemic.  Week one, a striking drill.  Week 2, a grappling drill.  Week 3, a wrestling fitness drill.  Week 4, a weapon drill and a two-part movement drill.

First, don’t forget that there’s only 1 week left for followers, friends and family to get my newest book for half price.  The  50% off pre-sale ends on 8/1/20.  Click here to get it before the price doubles.

Stickin’ and Movin’: Martial Arts Training Involution #218

  • Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
  • Stickin’ drill.  What is your everyday carry weapon of choice?  Pepper spray?  Kubotan keychain? Folding knife? Walking stick?  Banana?  Take a dull version of your weapon of choice and go after your heavy bag for 3 x 3:00/1:00.  Get as close as you can to the same size and weight as the actual weapon and practice with both hands so that your practice will directly translate in a life or death fight.  Here are some photos of my training weapons.

    training weapons

    Training weapons — stand-ins for tomahawk, navaja, Bowie, etc.

  • Movin’ drill.  Could you quietly navigate your home or apartment in the dark if you had to evade an intruder?  Could you avoid all of the creaky doors, squeaking boards and popping stairs?  How about your yard?  Could you make it off your property in the dark in any direction without making noise, stepping in a divot, or tripping over a root?  Start practicing today.  See video below for tips.
  • Practice the Rule of Five. This month’s symbol is the Pentangle or 5-pointed star ★ (more about its symbolism here).  After you’ve cooled down for 3 minutes, spend some time organizing your life by the Rule of Five.  Divide a sheet of paper into two columns. Then cut the right column into four equal parts so that your paper is divided into five sections.   Label the left column “Misc.” and the four sections on the right side, “Today,” “This Week,” “This Weekend,” and “This Month.”  List all goals and to-do items under “Misc.”  Then move three things into each of the blocks on the right, crossing them off the left as you go.  When you’re done you’ll have three things to do today, three this week, three this weekend, three this month, and a slew of things on the left that are on deck.  Work and maintain a list like this and it’ll change your life.  For more on this program see The Hourglass Way: Transform in 12 weeks with Cabal Fang.


TWO MARTIAL ARTS DISTANCE LEARNING PROGRAMS ARE AVAILABLE. 100% free and operated through my non-profit, Cabal Fang is a martial arts for personal development, self-defense and fitness. If Frontier Rough ‘n’ Tumble — the fighting arts, survival skills, lifeways and ethos of the colonial and indigenous peoples of North American during the frontier period (1607 – 1912) — is more to your liking, check out Bobcat Frontier Martial Arts, my for-profit martial art project. Click either photo to get started today!