Good session, guys, even if the class was a bit small today. At least those who showed up will have a major leg up on the others next time around! For those of you who had questions about takedowns the previous session, hopefully this session will have answered at least the most important ones. It's a large, large body of work, so it's only natural that it will take you a while before you start to 'get' it.
Homework assignment:
1.) Ground engagements - forward/backward rolls, pistol breakfalls; attempt these from standing now that you are more comfortable with them
2.) Conditioning syllabus - joint mobility, callisthenics, plank, slow squat
Objectives
- Developing fundamental motor patterns for clinch fighting and executing takedowns
- Attacking and defending stance integrity, loading structure to disrupt equilibrium, joint hyperfunction (neck, shoulders, hips)
Warmup
- IntuFlow intermediate routine
Conditioning
TacFit Commando Mission 1 – Recruit-to-Grunt
1.) Front Lunge Jump – 20/10 x 8
1min rest
2.) Plank Push – 20/10 x 8
1min rest
3.) Sit-Through Reach – 20/10 x 8
1min rest
4.) Screwing Pushup – 20/10 x 8
1min rest
5.) Spinal Rock Pike – 20/10 x 8
1min rest
6.) Tripod Twist – 20/10 x 8
Basic Skills for Standup Grappling
- Ground engagement warmup
- Establishing the clinch – neck plumb, bodylock
- Pummelling – neck, body
Biomechanics of Standup Grappling
- Stance integrity – spotting the triangle point
- Grips for takedowns – locking arm, driving arm
- Hyperfunction vs Dysfunction – facilitating natural movement to fool opponent into following along into takedown versus attempting to force takedown via threat of pain and injury
- Neck – S-shaped movement pattern
- Shoulder – sagittal plane circle, oblique transverse shoulder-spinal circle (fulcrum BETWEEN points of contact – usually wrist and neck)
- Hip – figure-8 movement pattern (demonstrate via single-leg, double-leg, trip takedowns)
Sample Techniques
- Renovated large outside reap (O-sotogari)
- Renovated hip toss (harai-goshi/koshi-guruma/o-goshi)
Free Drilling
Tori attempts to take uke down with any technique or variation thereof versus passive resistance, ie. uke attempts to maintain structure and firmness against tori's attempts but does not actively fight off grips or attempt to break engagement.
Sunday, November 21, 2010
Monday, November 15, 2010
12/11/2010 – Softwork: Fundamentals of Movement and Impact, Simple Structural Manipulations
After the meatgrinder of hardwork to put things in perspective, I finally felt ready to move everyone on into softwork today. As I explained in class today, hardwork is testing and toughening, while softwork is learning and economising. Without the perspective built in hardwork to keep one grounded, softwork becomes an exercise in building airborne castles, while hardwork alone falls to the level of fear, conditioning and gross motor responses without the building of new, sophisticated and mindful responses to combative stimuli that happens during softwork.
Homework assignment is as follows:
1.) Conditioning - Mission 1
2.) Basic forward and backward rolls, as well as all the new exercises covered in this session (never mind the sophistications for now, but do them if you are able); be mindful of your breathing and tension states in these exercises - your goal is to achieve the minimum necessary tension to perform each exercise in good form, and the way to do this is by regulating your breath to prevent the global spread of tension. Visualise yourself breathing through each spot of tension to encourage it to release.
Objectives
- Developing fundamental motor patterns for level change, ground engagement and impact delivery/absorption
- Basics of structural manipulation
Warmup
- IntuFlow intermediate routine
Conditioning
TacFit Commando Mission 1 – Recruit-to-Grunt
1.) Front Lunge Jump – 20/10 x 8
1min rest
2.) Plank Push – 20/10 x 8
1min rest
3.) Sit-Through Reach – 20/10 x 8
1min rest
4.) Screwing Pushup – 20/10 x 8
1min rest
5.) Spinal Rock Pike – 20/10 x 8
1min rest
6.) Tripod Twist – 20/10 x 8
Solo Drills
- Slow pushup on knuckles, 20secs down, 20secs up; sample sophistications to:
§ Screwing pushup
§ Panther walk
§ Centipede hop
§ Spinal wave or spinal roll from Crow
- Slow squat, 20secsdown/up; sample sophistications to:
§ Cossack knee switch
§ Cossack knee switch to shinbox
§ Cossack knee switch-basic descending shin roll
- Pistol breakfall
Partner Drills
- Partner push drill – 360 degrees, upper and lower body, switch tori and uke at each interval
- Partner fist-walking from plank drill
- Partner strike drill – 360 degrees, upper and lower body, switch tori and uke at each interval
- Sweater snag drill – via one-knuckle push, to disruption of equilibrium, reciprocating (mention locking + driving arm, stance integrity, joint COM for takedowns)
- Stop-motion strike drill – strike to takedown in five moves, reciprocating
Slow Sparring – ¼ speed
Uke attacks tori freestyle. Victory objective for tori is takedown to control. Focus on smoothness of transition from one movement to another.
Homework assignment is as follows:
1.) Conditioning - Mission 1
2.) Basic forward and backward rolls, as well as all the new exercises covered in this session (never mind the sophistications for now, but do them if you are able); be mindful of your breathing and tension states in these exercises - your goal is to achieve the minimum necessary tension to perform each exercise in good form, and the way to do this is by regulating your breath to prevent the global spread of tension. Visualise yourself breathing through each spot of tension to encourage it to release.
Objectives
- Developing fundamental motor patterns for level change, ground engagement and impact delivery/absorption
- Basics of structural manipulation
Warmup
- IntuFlow intermediate routine
Conditioning
TacFit Commando Mission 1 – Recruit-to-Grunt
1.) Front Lunge Jump – 20/10 x 8
1min rest
2.) Plank Push – 20/10 x 8
1min rest
3.) Sit-Through Reach – 20/10 x 8
1min rest
4.) Screwing Pushup – 20/10 x 8
1min rest
5.) Spinal Rock Pike – 20/10 x 8
1min rest
6.) Tripod Twist – 20/10 x 8
Solo Drills
- Slow pushup on knuckles, 20secs down, 20secs up; sample sophistications to:
§ Screwing pushup
§ Panther walk
§ Centipede hop
§ Spinal wave or spinal roll from Crow
- Slow squat, 20secsdown/up; sample sophistications to:
§ Cossack knee switch
§ Cossack knee switch to shinbox
§ Cossack knee switch-basic descending shin roll
- Pistol breakfall
Partner Drills
- Partner push drill – 360 degrees, upper and lower body, switch tori and uke at each interval
- Partner fist-walking from plank drill
- Partner strike drill – 360 degrees, upper and lower body, switch tori and uke at each interval
- Sweater snag drill – via one-knuckle push, to disruption of equilibrium, reciprocating (mention locking + driving arm, stance integrity, joint COM for takedowns)
- Stop-motion strike drill – strike to takedown in five moves, reciprocating
Slow Sparring – ¼ speed
Uke attacks tori freestyle. Victory objective for tori is takedown to control. Focus on smoothness of transition from one movement to another.
Sunday, November 7, 2010
06/11/2010 – Bladework: Part 2 – Ambush, Weapon Retention and Re-Possession
Solid, focused session today, as well as everyone's first true exposure to plural assailant work.
Homework - as we discussed, continue to focus on your rolling and falling, as well as your conditioning (both joint mobility and the bodyweight callisthenics). Next week, we'll be working on a different skillset, so reinforcement of your knifework isn't that crucial, but those of you who haven't attended the knife series until this week should go through the solo drills to improve your handling for when we bring knives back into the picture.
Train well, stay safe and see you all next week.
Objectives
- Execution of and defence against sudden attacks with a concealed blade
- Retaining a blade in the face of disarm attempts
- Fighting for possession of a loose blade
- Grappling with a knife
Warmup
- IntuFlow basic routine
Conditioning
TacFit Commando Mission 3 – Recruit
1.) Warrior Lunge – 20/10 x 8
1min rest
2.) Swing Plank Knee – 20/10 x 8
1min rest
3.) Airborne Squat Shin – 20/10 x 8
1min rest
4.) Spiderman Pushup Knee – 20/10 x 8
1min rest
5.) Shinbox Twist – 20/10 x 8
1min rest
6.) Table Lift – 20/10 x 8
Skill-Specific Biomechanical Drills
- Retrieving loose blade from forward roll – solo, free-for-all with multiple partners
Preparatory Partner Drills (with steel blade)
- Slow standup sparring to reciprocal disarm
- Plank position possession drill – slow sparring over loose knife to reciprocal disarm
Primary Skill Drills
- Concealed quickdraw ambush – 1 uke, 2 tori; uke aims to draw concealed blade and cut/stab either tori at will, tori aims to evade attack and disarm uke
Objective-based Sparring
3 participants begin circling around a loose knife on the floor. When signal is given, each will fight for control of the knife by any means necessary. Victory is achieved when one partner achieves a clear position of control as well as possession of the weapon.
Homework - as we discussed, continue to focus on your rolling and falling, as well as your conditioning (both joint mobility and the bodyweight callisthenics). Next week, we'll be working on a different skillset, so reinforcement of your knifework isn't that crucial, but those of you who haven't attended the knife series until this week should go through the solo drills to improve your handling for when we bring knives back into the picture.
Train well, stay safe and see you all next week.
Objectives
- Execution of and defence against sudden attacks with a concealed blade
- Retaining a blade in the face of disarm attempts
- Fighting for possession of a loose blade
- Grappling with a knife
Warmup
- IntuFlow basic routine
Conditioning
TacFit Commando Mission 3 – Recruit
1.) Warrior Lunge – 20/10 x 8
1min rest
2.) Swing Plank Knee – 20/10 x 8
1min rest
3.) Airborne Squat Shin – 20/10 x 8
1min rest
4.) Spiderman Pushup Knee – 20/10 x 8
1min rest
5.) Shinbox Twist – 20/10 x 8
1min rest
6.) Table Lift – 20/10 x 8
Skill-Specific Biomechanical Drills
- Retrieving loose blade from forward roll – solo, free-for-all with multiple partners
Preparatory Partner Drills (with steel blade)
- Slow standup sparring to reciprocal disarm
- Plank position possession drill – slow sparring over loose knife to reciprocal disarm
Primary Skill Drills
- Concealed quickdraw ambush – 1 uke, 2 tori; uke aims to draw concealed blade and cut/stab either tori at will, tori aims to evade attack and disarm uke
Objective-based Sparring
3 participants begin circling around a loose knife on the floor. When signal is given, each will fight for control of the knife by any means necessary. Victory is achieved when one partner achieves a clear position of control as well as possession of the weapon.
Monday, November 1, 2010
30/10/2010 – Bladework: Defence, Disarm and Counter at Speed, Part 1
Lots of intensity today, and also a little bloodshed (props especially to Nick for being a warrior ;-) ). Two training blades also got broken today - how's that for intensity?!
Homework assignment for the week:
1.) As always, rolling and falling and revision of the conditioning syllabus.
2.) Solo knife handling drills - you can do this with any old eating knife from the kitchen. A slightly larger blade will make them easier to do. Don't try them with a cleaver, though.
Do your homework and I'll see you all next week for bladework Part Deux.
Train well and stay safe.
Objectives
- Revision of bladework basics
- Inoculation to blade combat at near-full speed
Warmup
- IntuFlow basic routine
Conditioning
TacFit Commando Mission 3 – Recruit
1.) Warrior Lunge – 20/10 x 8
1min rest
2.) Swing Plank Knee – 20/10 x 8
1min rest
3.) Airborne Squat Shin – 20/10 x 8
1min rest
4.) Spiderman Pushup Knee – 20/10 x 8
1min rest
5.) Shinbox Twist – 20/10 x 8
1min rest
6.) Table Lift – 20/10 x 8
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
Preparatory Partner Drills
- Partner push drill with blade
- Sweater-snag drill with blade
- Partner zombie walk drill with blade – to evasion, gait-shadow and soft takedown
Primary Skill Drills
- Empty hand versus blade – attacks at combat speed; evasion, counter and takedown
- Blade versus blade – combat speed; counterslashes, control to takedown or finisher
Objective-based Sparring
Uke attacks tori with blade. Tori, working from empty hands, attempts to disarm uke and either effect a position of control, apply a finisher having gained weapon possession, or both. Drill continues until tori achieves victory objectives. Round-robin format.
Homework assignment for the week:
1.) As always, rolling and falling and revision of the conditioning syllabus.
2.) Solo knife handling drills - you can do this with any old eating knife from the kitchen. A slightly larger blade will make them easier to do. Don't try them with a cleaver, though.
Do your homework and I'll see you all next week for bladework Part Deux.
Train well and stay safe.
Objectives
- Revision of bladework basics
- Inoculation to blade combat at near-full speed
Warmup
- IntuFlow basic routine
Conditioning
TacFit Commando Mission 3 – Recruit
1.) Warrior Lunge – 20/10 x 8
1min rest
2.) Swing Plank Knee – 20/10 x 8
1min rest
3.) Airborne Squat Shin – 20/10 x 8
1min rest
4.) Spiderman Pushup Knee – 20/10 x 8
1min rest
5.) Shinbox Twist – 20/10 x 8
1min rest
6.) Table Lift – 20/10 x 8
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
Preparatory Partner Drills
- Partner push drill with blade
- Sweater-snag drill with blade
- Partner zombie walk drill with blade – to evasion, gait-shadow and soft takedown
Primary Skill Drills
- Empty hand versus blade – attacks at combat speed; evasion, counter and takedown
- Blade versus blade – combat speed; counterslashes, control to takedown or finisher
Objective-based Sparring
Uke attacks tori with blade. Tori, working from empty hands, attempts to disarm uke and either effect a position of control, apply a finisher having gained weapon possession, or both. Drill continues until tori achieves victory objectives. Round-robin format.
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