Tag Archives: MBF

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

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?


Training Randomness in Martial Arts

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.


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.