Tag Archives: jump rope

Jumping Rope: An Intro to the Basics of How and Why

Last month I included jumping rope in the weekly T.I.s.  I realized I never made a video, so here is one a little late.  Hope you like it.

Bubble Buster: Martial Arts Training Involution #193

Bubblegum Bubblegum in a dish
How many pieces do you wish?
8,9 10 and then 11
Bubblegum Bubblegum in a shoe
How many pieces can you chew?

Do you remember that old jump rope rhyme from when you were a kid?

Well, around these parts we believe jumping rope was great for you back then and that it’s still good for you now.

Are you one of those naysayers who says that jumping rope doesn’t benefit martial artists?  Well, this T.I. is your bubble buster.  Shut your pie hole until you’ve worn out a few ropes.

Bubble Buster: Martial Arts Training Involution #193

  • 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.
  • 3 x 3:00/1:00 on the heavy bag.  Do all three rounds with your focus on mobility.  Lots of slips, circling, lumberjack hooks, décollage kicks, etc. Up, down, back, forth, in, out!
  • 15o kicks vs. the heavy bag as fast as you can.  Really get after it, but don’t let your power level get below 75%.  If you cannot get this done in under 5 minutes you should do this drill more often.
  • Jump rope conditioner.  Set a timer for 1:00 rounds, no breaks.  Alternate rounds of jumping rope and Bodybuilders for 10 minutes.  See how many Bodybuilders you can complete (I got 32) and how few jump rope flubs you can make (I made two).
  • 10 minutes of meditation.  In Cabal Fang we use various symbols to access universal truths about ourselves the world we live in.  Pick one of the Cabal Fang’s twelve symbols — Quill, Hourglass, Hand of Mysteries, Bell, Candle, Rose, the Luminaries, Chalice, Book, Cross, Pentangle or Staff.  Set a timer for 10 minutes, have a seat in your meditative posture of choice, and regulate your breathing.  Visualize the symbol and meditate on it until the timer beeps.  Do not think in words — you want to experience the symbol outside the linguistic/logical spectrum.

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


Cabal Fang Workout of the Week #26

Pre-dawn Roanoke 581 South Tanglewood

I’m on the road this weekend, in the foothills of Virginia’s Blue Ridge, so I did this workout and shot this video yesterday [Note: Unlike some folks, I never, ever post any untested workouts or exercises].

I’m in the mountains visiting one of my kids who’s away at school. Which leads me to the internal, spiritual aspect of this week’s workout. 

This is something I try to do every day, with varying levels of success of course, but that I’m keenly aware of today as I have a chance to see someone I no longer get to see every day. 

Remember martial artist friends — surviving another day means nothing if each day has no meaning, no purpose, no significance.

Cabal Fang Workout of the Week #26:

Jump Rope ConditionerSet a timer to beep at 1:00 min. intervals. Cycle through these 3 exercises 3 times (9 mins total): Jump Rope AFAYC, Bodybuilders AMAYC, and Heavy bag (constant contact). Video below!

Awareness practice.  For the remainder of the day, try being fully present in, and aware of, what’s going on around you. Try to fully taste every flavor, hear every voice and note, smell every perfume, and so on. Sure, this is great self-defense practice. But it’s mainly a way to savor the miracle of your existence — to help you remember that there is sacredness inside every life experience.


GROUND-FIGHTING CONDITIONER #1 (10 MINS, see below); JUMP ROPE (10 mins w/ 1 lb. wrist weights, AFAYC w/out having to rest). #cabalfang #WOD

wpid-20150204_070638.jpg10 Min. Solo Ground-fighting Conditioner #1

Set timer for two minutes and take as few few 12 second breaks as possible:

1.    Circle the bag: Forearms on bag and toes on floor are only points of contact.  Circle the bag using only legs and feet, alternating directions, until the timer beeps.

2.    Mount the bag: Strike 10 times as hard as you can. Body lock the bag, barrel-roll, regain mount, and repeat until the timer beeps.

3.    Roll the bag: Lay on your back with heavy-bag perpendicularly on top of your body.  Roll it up and down across torso, pushing and pulling like a rolling pin.  From time to time, press up the bag and let it drop on your torso to maintain your tolerance for the stresses of wrestling.  Continue for entire round.

4.    Defend the bag: Lay on your back with back on top of you longways.  Push up the bag w/ left hand and strike it five times with the right, then switch and strike with the left hand.  Repeat for two minutes.

5.    Side Mount the bag: Scissor legs each direction 3 times, then scramble over bag with forearms and toes only.  Repeat.  When the timer beeps, you’re done.