A very focused and compact session today, focusing on two very important concepts - the triangle point and controlling force vectors in order to disrupt equilibrium. As regular readers may have noticed by now, we revisit old lessons a fair bit because you can never get enough of the fundamentals, and I am all about training rock-solid fundamentals. As Daniel, one of my students, pointed out today, although in theory we 'know' this stuff, revisiting it time and time ago results in new lessons being learned all the time as practice deepens. Good job to all today.
The homework assignment remains the same with regard to conditioning work. As far as skills go, revise the solo biomechanical drills today - the butterfly hands and hip figure-8 drill, and the box step triangle point drill.
Train hard and see you all next Saturday.
Objectives
- Attacking and defending the triangle point
- Dominating the clinch – neck clinch and bodylock
- Hyperfunction versus dysfunction – facilitating versus forcing takedowns
Warmup
Intuflow beginner routine
Activity-specific Preparatory exercises
- Freestyle ground engagement on hard ground
- Butterfly hands mobility drill
- Grapevine saunter/box step triangle point drill
- Floating hip figure-8 mobility drill
Partner Drills
- Neck and body mixed pummelling
- Triangle point attack drill
- Lecture and demonstration: hyperfunction versus dysfunction; quantum gripping – parallel and concurrent forces
- Practice: renovated hip throw
Sparring
Neck and body pummelling to neck clinch control or bodylock-and-lift; modified round-robin format.
Circle
Saturday, June 11, 2011
Thursday, June 9, 2011
My Training Log Update - Days #42-45
Here's my next training log update. Last week was a bit of a lost week dedicated solely to active recovery with joint mobility due to a messed sleep and recovery schedule, due in part to the WKC coaching cert over the weekend before last. Climbed back on the bandwagon today and changed my kettlebell routine to reflect advice given by Coach Catherine Imes during the cert. So far, I've been practicing mostly the long-cycle clean & jerk, but I've decided to switch over to the biathlon - double-bell jerk and single-bell snatch - to perfect my kettlebell handling. Better technique leads to both greater accessible performance thresholds and training longevity. Who wouldn't want that?
Day #42 (06/06/2011) – Push Day
Warmup
Joint mobility – IntuFlow + pushing-specific joint movements
Rings Work
1.) Inverted L-handstand pushups with foot compression against wall, hips @ 90 deg
Reps: 5
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 12 reps; Set #2 – KB Snatch @ 16kg, 12/9 reps; Set #3 Jerk @ 2x16kg, 12 reps
2.) L-Sit Dip Hold
Reps: 3 holds, 5s each
Sets: 3
Rest: 90s sets; Set #1 – KB Snatch @ 16kg, 12/11 reps; Set #2 – KB 2-bell Jerk @ 2x16kg; Set #3 KB Snatch @ 16kg, 12/11 reps
3.) Tuck/Extended Legs Horizontal Bent-Arm Planche Hold
Reps: 5 holds, 5s each, graduating to 3 holds extended legs, 5s each from set 2 onwards
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 12 reps; Set #2 – KB Snatch @ 16kg, 12/9 reps; Set #3 Jerk @ 2x16kg, 12 reps
4.) Ring Dips
Reps: 6
Sets: 3
Rest: 90s sets; Set #1 – KB Snatch @ 16kg, 12/11 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 9 reps; Set #3 KB Snatch @ 16kg, 12/11 reps
5.) Ring Presses
Reps: 8
Sets: 3
Rest: 90s
Cooldown
Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds
Day #43 (07/06/2011) – Active Recovery
Warmup
IntuFlow master routine
Chen Taijiquan
2 forms in mirror-image format
Prasara Yoga
Tumbleweed x 3
Diving Dolphin x 3
Day #44 (08/06/2011) – Pull Day
Warmup
Joint mobility – IntuFlow + pulling-specific joint movements
Rings Work
1.) L-Sit Pullup Hold (hold at ½ pullup)
Reps: 3 holds, 5s each
Sets: 3
Rest: 90s; Set #1 – KB Snatch @ 16kg, 12/9 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 10 reps; Set #3 – KB Snatch @ 16kg, 12/11 reps
2.) Tuck Supine Row Hold (bent arm hold)
Reps: 5 holds, 5s each
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 10 reps; Set #2 – KB Snatch @ 16kg, 11/10 reps; Set #3 Jerk @ 2x16kg, 10 reps
3.) Wide (elbow-to-elbow width) True-grip Ring Pullups
Reps: 7
Sets: 3
Rest: 90s; Set #1 – KB Snatch @ 16kg, 11/9 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 9 reps; Set #3 – KB Snatch @ 16kg, 11/8 reps
4.) Straight-leg Ring rows from floor
Reps: 10
Sets: 3
Rest: 90s
Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, rabbit pose, seated twist, pigeon pose – all poses held for 20 seconds
Day #45 (09/06/2011) – Active Recovery
Warmup
IntuFlow master routine
Chen Taijiquan
2 forms in mirror-image format
Iron Palm
Tongbei arm-swinging – side-to-side swings, 2 mins
Bag-striking – 50 reps in 1 set, both hands, 6 forms per hand
Prasara Yoga
Spider Monkey x 3
Day #42 (06/06/2011) – Push Day
Warmup
Joint mobility – IntuFlow + pushing-specific joint movements
Rings Work
1.) Inverted L-handstand pushups with foot compression against wall, hips @ 90 deg
Reps: 5
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 12 reps; Set #2 – KB Snatch @ 16kg, 12/9 reps; Set #3 Jerk @ 2x16kg, 12 reps
2.) L-Sit Dip Hold
Reps: 3 holds, 5s each
Sets: 3
Rest: 90s sets; Set #1 – KB Snatch @ 16kg, 12/11 reps; Set #2 – KB 2-bell Jerk @ 2x16kg; Set #3 KB Snatch @ 16kg, 12/11 reps
3.) Tuck/Extended Legs Horizontal Bent-Arm Planche Hold
Reps: 5 holds, 5s each, graduating to 3 holds extended legs, 5s each from set 2 onwards
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 12 reps; Set #2 – KB Snatch @ 16kg, 12/9 reps; Set #3 Jerk @ 2x16kg, 12 reps
4.) Ring Dips
Reps: 6
Sets: 3
Rest: 90s sets; Set #1 – KB Snatch @ 16kg, 12/11 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 9 reps; Set #3 KB Snatch @ 16kg, 12/11 reps
5.) Ring Presses
Reps: 8
Sets: 3
Rest: 90s
Cooldown
Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds
Day #43 (07/06/2011) – Active Recovery
Warmup
IntuFlow master routine
Chen Taijiquan
2 forms in mirror-image format
Prasara Yoga
Tumbleweed x 3
Diving Dolphin x 3
Day #44 (08/06/2011) – Pull Day
Warmup
Joint mobility – IntuFlow + pulling-specific joint movements
Rings Work
1.) L-Sit Pullup Hold (hold at ½ pullup)
Reps: 3 holds, 5s each
Sets: 3
Rest: 90s; Set #1 – KB Snatch @ 16kg, 12/9 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 10 reps; Set #3 – KB Snatch @ 16kg, 12/11 reps
2.) Tuck Supine Row Hold (bent arm hold)
Reps: 5 holds, 5s each
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 10 reps; Set #2 – KB Snatch @ 16kg, 11/10 reps; Set #3 Jerk @ 2x16kg, 10 reps
3.) Wide (elbow-to-elbow width) True-grip Ring Pullups
Reps: 7
Sets: 3
Rest: 90s; Set #1 – KB Snatch @ 16kg, 11/9 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 9 reps; Set #3 – KB Snatch @ 16kg, 11/8 reps
4.) Straight-leg Ring rows from floor
Reps: 10
Sets: 3
Rest: 90s
Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, rabbit pose, seated twist, pigeon pose – all poses held for 20 seconds
Day #45 (09/06/2011) – Active Recovery
Warmup
IntuFlow master routine
Chen Taijiquan
2 forms in mirror-image format
Iron Palm
Tongbei arm-swinging – side-to-side swings, 2 mins
Bag-striking – 50 reps in 1 set, both hands, 6 forms per hand
Prasara Yoga
Spider Monkey x 3
05/06/2011 – Bladework: Defence, Disarm and Counter at Speed, Part 2
Last Saturday's was a very focused session, with an introduction to live blades that suddenly put everything in perspective. Fancy flowing knife disarms suddenly don't seem so easy when adding a sharp, live blade into the mix. Couple that with a non-compliant partner and you begin to get a rough idea of how difficult it will be do doing it for real on the street to someone who means to kill you with a live blade. Contrariwise, while this builds the necessary caution and respect for live steel, it also deconditions unnecessary fear responses, which are the true killers versus blades. In the Russian methodology, the blade is a tool of psychophysical conditioning as well as a weapon.
For today's work, we used small blades - roughly 3.5in/8.9cm blades with handles only slightly longer.
The reason for this is twofold - firstly, as a form of handicap training, since larger blades are easier to disarm. You can see them coming from further away, judge their effective range better, they may* be slower and, when actually applying force to them, their length works against the wielder when using them as levers in disarms. If you can disarm a non-compliant assailant with a small blade, a large blade should be that much easier to work against.
Secondly, small blades are far easier to conceal and therefore much more likely to be employed in ambush scenarios, which makes training with and against small blades much more specific to the self-defence needs of most people. Choppers, machetes and the like are far less easy to conceal. Out in our neck of the woods, the most likely way for your average civilian to encounter these weapons wielded against oneself is when a heated argument spirals out of control and the other party marches away to their vehicle to fetch a weapon, while our hero remains standing his ground out of anger and desperate fear of a loss of 'face'. Better to lose 'face' than to lose your face, so to speak (likewise sundry other bodyparts). In any case, my rule of thumb stands - if you are confident of intercepting and disarming a barely visible small blade wielded at speed, a chunky larger blade should be no problem.
Ground engagement has improved a lot, and I am pleased at the progress that has been made so far. The main issue now is conditioning, and I want everyone to keep up with that part of the syllabus on your own time, now that everyone is familiar with my conditioning methods - that means joint mobility, strength/conditioning work, de-tension/decompression, all together. Miss out one and you detract from the effectiveness of the whole. We will revisit it from time to time during class, but class time is better spent doing partner work.
*: This is conditional, of course - it depends on the weight and balance of the blade in question, but definitely, a tiny 3.5in blade will be a lot harder to catch than a hefty chopper or a cheap parang with a badly designed handle.
Objectives
- Introduction to live blade work
- Blade ambush training
Warmup
- IntuFlow basic routine
- Freeform ground engagement – hard ground
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
- Finger-flip
Preparatory Partner Drills
- Partner push drill with live blade
- 1 and 2-step slow evasion and disarm versus live blade
Primary Skill Drills
- Warmup to standup grappling – mixed neck and body pummelling
- Submission grappling – takedown and submission beginning from neck and elbow tie
- Submission grappling – takedown and submission from neck and elbow tie with knife draw upon hand-clap signal
Objective-based Sparring
Freeform submission grappling with concealed training knives. Partners grapple as per normal until hand-clap signal to draw is given. If asymmetry of force (ie. someone achieves a successful draw well ahead of the other partner) is achieved, drill continues with unarmed partner attempting to defend against and disarm knife-wielding partner.
Tension Release and Joint Decompression Cooldown
- Sleeping Child pose
- Downwards Cat pose
- Downwards Dog pose
- Upwards Dog pose
- Plough pose
- Table pose
- Seated Twist pose
- Shinbox Switch (5x each side)
All static poses held for 20s each
Circle
For today's work, we used small blades - roughly 3.5in/8.9cm blades with handles only slightly longer.
The reason for this is twofold - firstly, as a form of handicap training, since larger blades are easier to disarm. You can see them coming from further away, judge their effective range better, they may* be slower and, when actually applying force to them, their length works against the wielder when using them as levers in disarms. If you can disarm a non-compliant assailant with a small blade, a large blade should be that much easier to work against.
Secondly, small blades are far easier to conceal and therefore much more likely to be employed in ambush scenarios, which makes training with and against small blades much more specific to the self-defence needs of most people. Choppers, machetes and the like are far less easy to conceal. Out in our neck of the woods, the most likely way for your average civilian to encounter these weapons wielded against oneself is when a heated argument spirals out of control and the other party marches away to their vehicle to fetch a weapon, while our hero remains standing his ground out of anger and desperate fear of a loss of 'face'. Better to lose 'face' than to lose your face, so to speak (likewise sundry other bodyparts). In any case, my rule of thumb stands - if you are confident of intercepting and disarming a barely visible small blade wielded at speed, a chunky larger blade should be no problem.
Ground engagement has improved a lot, and I am pleased at the progress that has been made so far. The main issue now is conditioning, and I want everyone to keep up with that part of the syllabus on your own time, now that everyone is familiar with my conditioning methods - that means joint mobility, strength/conditioning work, de-tension/decompression, all together. Miss out one and you detract from the effectiveness of the whole. We will revisit it from time to time during class, but class time is better spent doing partner work.
*: This is conditional, of course - it depends on the weight and balance of the blade in question, but definitely, a tiny 3.5in blade will be a lot harder to catch than a hefty chopper or a cheap parang with a badly designed handle.
Objectives
- Introduction to live blade work
- Blade ambush training
Warmup
- IntuFlow basic routine
- Freeform ground engagement – hard ground
Skill-Specific Biomechanical Drills
- Leverage disarm drill
- Body figure-8 to stab
- Biker flip grip change
- Figure-8 draw cut
- Rolling snap cut
- Finger-flip
Preparatory Partner Drills
- Partner push drill with live blade
- 1 and 2-step slow evasion and disarm versus live blade
Primary Skill Drills
- Warmup to standup grappling – mixed neck and body pummelling
- Submission grappling – takedown and submission beginning from neck and elbow tie
- Submission grappling – takedown and submission from neck and elbow tie with knife draw upon hand-clap signal
Objective-based Sparring
Freeform submission grappling with concealed training knives. Partners grapple as per normal until hand-clap signal to draw is given. If asymmetry of force (ie. someone achieves a successful draw well ahead of the other partner) is achieved, drill continues with unarmed partner attempting to defend against and disarm knife-wielding partner.
Tension Release and Joint Decompression Cooldown
- Sleeping Child pose
- Downwards Cat pose
- Downwards Dog pose
- Upwards Dog pose
- Plough pose
- Table pose
- Seated Twist pose
- Shinbox Switch (5x each side)
All static poses held for 20s each
Circle
Subscribe to:
Posts (Atom)
Posts
