Tag Archives: pentangle

Trial and Storm: Martial Arts T.I. #217

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.  Now, for Week 3, a wrestling fitness drill.

 

 

Trial and Storm: Martial Arts Training Involution #217

  • 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.
  • Morgan’s Constitutional.  My daughter Morgan passed her Constitutional Trial by completing this in 16:00 flat.  See how many licks it takes you to get to the center of this tootsie pop: Medicine Ball Clean & Press (40), Zombie Squats (50). Bear Walks (25 x 15′), Crunches Legs Up (50), Standing Broad Jumps (25), Bicycles (100), Mountain Climbers (100).
  • Imitate mythical sailor Captain Stormalong.  This little jewel is from my Bobcat Frontier Rough ‘n’ Tumble program.  Get out your floor bag and set a timer for 4 x 3:00/1:00 (advanced players work through the 1:00 rests).  Round 1, dry swim (alternate Flutter Kicks and Swimmers).  Round 2, wrestle your floor bag (Hip Heists, Back Bridge, etc.).  Round 3, Rope Climbs (if you can’t climb, hang).  Round 4, wrestle the floor bag some more (Shrimps, Bottom Scissors crush, etc.).
  • 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!

Shove and Yank: Martial Arts T.I. #216

This month’s martial focus is sparring.  All month long we’ll be giving you solo drills you can use to stay sparring-fit (not everyone has sparring partners living in their households like I do).  Last week we did some striking stuff.  Today we’re going to do some grappling work.

Not a lot of preamble today guys — I need to wrap up the manuscript for Martial Grit and submit it to the publisher today because release date is Aug. 1st.

 

Shove and Yank: Martial Arts Training Involution #216

  • 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.
  • Three rounds of grappling dummy clinch punishment.  Set a timer for 3 x 3:00/1:00 and get your floor bag or grappling dummy (or just stuff a big gym bag with soft equipment and linens. Round 1, put it up against a wall and shove, grind, push, cram, gouge, knee and elbow.  Round 2, body lock your dummy and squeeze the life out of it with a good palm-to-palm grip and proper forearm cutting.  Round 3, back to the wall.  Advanced players skip the round breaks and press on.
  • Yanking practice.  Put a rope on your floor bag or grappling dummy and spend a few minutes warming up.  Reeling the bag towards you across the mat/floor, lightly pull and yank, etc.  When you’re ready to go, set timer for 30 second intervals and practice yanking that bag with maximum aggression.  Alternate 30 seconds of action and 30 seconds of rest.  Imagine this is your opponent’s arm and really go to town.  5 to 8 minutes of that should be more than enough.  Video below.
  • Pentangle meditation. This month’s symbol is the pentangle or 5-pointed star ★.  In addition to symbolizing the five wounds of Christ, it symbolizes the knight in action, the unification of all five senses (sight, hearing, smell, taste, and touch) and all five faculties (faith, effort, mindfulness, concentration, and wisdom).  After you’ve cooled down for 3 minutes, set a timer for 10 minutes. Assume posture of choice and regulate breathing to a slow and steady rhythm. Keep your eyes open and do not fidget, wiggle or scratch. Visualize a five-pointed star.  Do not think about it in words — just experience the symbol as it is in a state of calm and relaxed awareness. When the timer beeps, record what you did and what you experienced in your training journal. 



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!