For today's session, the emphasis was getting back to basics with footwork and timing for standup encounters, adding in a little hardwork realism with the shove to reset range towards the end. Homework assignment is as follows:
1.) joint mobility
2.) Rolling and falling, square breathing, slow callisthenics (pushup and squat)
3.) bodyweight conditioning syllabus
Objectives
- Revise and develop upon the foundations of control of distance and timing in standup striking encounters
Warmup
IntuFlow intermediate routine
Solo Prep Drills
- Pyramid breath-walking – 1 to 10 counts back down to 1 again
- Freeform rolling and falling from walking pace
- Rolling over stick
- Slow pushup and squat – 20-counts, down and up
Partner Drills
- partner fist-walking with pushup on clap
- Partner 360-degree strike drill - uke walks around tori throwing strikes from all angles to the body and legs
- Zombie evasion drill – one on one; emphasise economy of motion – no more than two-step evasions; progress from simple evasion to adhering to and following uke
- Stick evasion drill – tori evades versus swings and thrusts from uke at comfortable pace; drill progresses from simple evasions to getting close enough to touch
- Zombie evasion drill – two on one; emphasise economy of motion – no more than two-step evasions; progress from simple evasion to adhering to and following uke
Combat Drills
- one and two-step evasion versus strikes – evasion only
- one and two-step evasion versus strikes – evade to counterstrikes
- one and two-step evasion versus strikes – evade to counterstrikes and shove to break engagement
Conditioning
TacFit Commando Mission 3 – Recruit-to-Grunt
1.) Warrior Lunge/Cossack Lunge – 20/10 x 8
1min rest
2.) Swing Plank Knee/Full Swinging Plank – 20/10 x 8
1min rest
3.) Airborne Squat Shin/Airborne Squat Knee – 20/10 x 8
1min rest
4.) Spiderman Pushup Knee/Full Spiderman Pushup – 20/10 x 8
1min rest
5.) Shinbox Twist/Shinbox Invert – 20/10 x 8
1min rest
6.) Table Lift/Base Switch – 20/10 x 8
Circle
Open Mat for Sparring - Standup and Ground Grappling
Saturday, January 29, 2011
Friday, January 28, 2011
22/1/2010 – Fence Series Part 2: Attack and Defence from the Fence
Apologies for the late and rushed nature of this log post, as I have been very busy this week with multiple time-sensitive projects. Homework remains the same as last week - see you all this saturday.
Objectives
- building mental and emotional resilience against pressure on the Fence
- finding position and remaining oriented for decisive action from the Fence
- defending sudden attacks on the Fence
- Initiating attacks from the Fence
Warmup
- IntuFlow intermediate routine
Ranging, Interception and Control Prep Drills
- Tenderisers – dependant wave striking drill, reciprocal face-slap drill
- 1 and 2-step evasion versus knife and empty hand: evade to superior position, evade to control, evade to takedown with control – allow speed to creep according to comfort
- 1-step slow sparring with blade to reciprocal disarm flow
- 1 and 2-step slow sparring with empty hand
Revision of Fence Concepts
[See previous week]
Pressure-testing the Fence
- Counters to being grabbed and manhandled in the Fence
- Counters to strikes from the Fence
- Counters to blade attacks from the Fence – open and concealed blades; cues for spotting the hidden weapon, manoeuvring for position versus a knife-threatener
Proactive Fence
- Attacking from the Fence with strikes
- Attacking from the Fence to achieve takedown and control
Conditioning
TacFit Commando Mission 2 – Recruit-to-Grunt
1.) Lunge Twist/Lunge Twist Knee Strike – 20/10 x 8
1min rest
2.) Revolving Table/Swinging Tripod – 20/10 x 8
1min rest
3.) Scorpion Crucifix/Hanging Scorpion – 20/10 x 8
1min rest
4.) Bear Squat/Pushup – 20/10 x 8
1min rest
5.) Rocca Forearm/Rocca Squat – 20/10 x 8
1min rest
6.) Bridge Clap – 20/10 x 8
RESET Drills to cool down
Circle
Objectives
- building mental and emotional resilience against pressure on the Fence
- finding position and remaining oriented for decisive action from the Fence
- defending sudden attacks on the Fence
- Initiating attacks from the Fence
Warmup
- IntuFlow intermediate routine
Ranging, Interception and Control Prep Drills
- Tenderisers – dependant wave striking drill, reciprocal face-slap drill
- 1 and 2-step evasion versus knife and empty hand: evade to superior position, evade to control, evade to takedown with control – allow speed to creep according to comfort
- 1-step slow sparring with blade to reciprocal disarm flow
- 1 and 2-step slow sparring with empty hand
Revision of Fence Concepts
[See previous week]
Pressure-testing the Fence
- Counters to being grabbed and manhandled in the Fence
- Counters to strikes from the Fence
- Counters to blade attacks from the Fence – open and concealed blades; cues for spotting the hidden weapon, manoeuvring for position versus a knife-threatener
Proactive Fence
- Attacking from the Fence with strikes
- Attacking from the Fence to achieve takedown and control
Conditioning
TacFit Commando Mission 2 – Recruit-to-Grunt
1.) Lunge Twist/Lunge Twist Knee Strike – 20/10 x 8
1min rest
2.) Revolving Table/Swinging Tripod – 20/10 x 8
1min rest
3.) Scorpion Crucifix/Hanging Scorpion – 20/10 x 8
1min rest
4.) Bear Squat/Pushup – 20/10 x 8
1min rest
5.) Rocca Forearm/Rocca Squat – 20/10 x 8
1min rest
6.) Bridge Clap – 20/10 x 8
RESET Drills to cool down
Circle
Monday, January 17, 2011
11/2/2010 – Mental and Emotional Engagement: Controlling, Defusing and Initiating Encounters from the Fence
Something new for everyone today. Thus far, I have been teaching mostly fighting methods - things to employ when the confrontation has already kicked off. Today's work focused on defusing an encounter before it kicks off and, if violence is inevitable, ensuring it kicks off in your favour.
As I mentioned in class, the Fence derives from classic psychological strategies such as the Empty City and Creating Something Out of Nothing (refe. The 36 Strategems), and one thing all such posturing has in common is that it has be backed up by something solid for two reasons - 1.) lest the enemy call your bluff, and 2.) so you don't betray yourself through your own lack of confidence in your abilities (which will show in a high-stress situation). As I've said before, self-defence is 90% awareness and psychology, 10% fighting skill. To this I add a corollary - the confidence built through training fighting skill is the foundation for the awareness and psychological toughness needed to effectively defend oneself with or without violence.
This week's homework:
- Conditioning: I understand the Commando bodyweight series is very intense. For now, 2-3 times a week total should be plenty, but I want EVERYONE to do your joint mobility series EVERY DAY. It takes 10-15 minutes and almost no energy at all, so unless you are bedridden, there is no excuse. This is the foundation of all the movement training we do and will stand you in good stead to gain as much as you possibly can from each class.
- Basic skills: 1.) rolling and falling. I still see people falling with an arm outstretched to the ground in spite of how I keep harping on it session after session. Much more of this and the mats will go. 2.) Begin working on the square and pyramid breathing I demonstrated and explained in class. You can try the combinations with various exercises I mentioned, but for now, focus on the breathing alone. Once you are proficient with it, you can begin incorporating the callisthenics, though the walking drill is worth a try. Make sure you are not breaking the inhalation and exhalation into discrete blocks - it is one inhale/exhale stretched out over the length of the entire count, not multiple inhales/exhales.
- Psychological skills: As far as possible, revise your Fence skills with a partner and go through as many possible scenarios as you can, with an increasing number of steps to each interaction. If you do not have access to a partner, build your own 'script' to use in each of the four broad scenarios we covered in class and polish it in front of a mirror.
Train well and see you all this coming Saturday.
Objectives
- establishing physical, mental and emotional safety buffers in confrontations
- dictating the outcome of a given confrontation through mental and emotional tactics
- setting up for a decisive attack from the fence
Warmup
- IntuFlow basic routine
Ranging, Interception and Control Prep Drills
- 1 and 2-step evasion versus knife and empty hand: evade to superior position, evade to control, evade to takedown with control
- 1-step slow sparring with blade to reciprocal disarm flow
- 1 and 2-step slow sparring with empty hand
The Fence
Demonstration Series
- Definition – creating physical, mental and emotional barriers between assailant and oneself to attain dominance of the encounter and dictate its course
- Analysis from the Fence – Determining an assailant’s intent and mental state
- Stalling from the Fence – Soft Approach: talking down an angry assailant/incoherent babbling and pleading for life; Hard Approach: Shock and Awe Posturing/semi-Hard Quiet-but-Tough Approach
- Defusing an encounter from the Fence – the Tactical Retreat, a.k.a. Abandoning the Goods to Save your Skin/Losing Face to Save Your Life; the Mutually Face-Saving Conciliation
- Initiating an Encounter from the Fence – setups: the Zen Koan interview; the Fake Submission/Conciliation; the Sudden Straight Right
- Cycling from one approach to another
Freeform Practice Series
- Students break into pairs to roleplay random scenarios, each assigned a different aggressor role which they will keep throughout the session to encourage getting deeper into potential attacker psychology so as to develop sophisticated and realistic responses.
Conditioning
TacFit Commando Mission 2 – Recruit-to-Grunt
1.) Lunge Twist/Lunge Twist Knee Strike – 20/10 x 8
1min rest
2.) Revolving Table/Swinging Tripod – 20/10 x 8
1min rest
3.) Hanging Scorpion – 20/10 x 8
1min rest
4.) Bear Squat – 20/10 x 8
1min rest
5.) Rocca Forearm – 20/10 x 8
1min rest
6.) Diagonal Bridge – 20/10 x 8
RESET Drills to cool down
Circle
As I mentioned in class, the Fence derives from classic psychological strategies such as the Empty City and Creating Something Out of Nothing (refe. The 36 Strategems), and one thing all such posturing has in common is that it has be backed up by something solid for two reasons - 1.) lest the enemy call your bluff, and 2.) so you don't betray yourself through your own lack of confidence in your abilities (which will show in a high-stress situation). As I've said before, self-defence is 90% awareness and psychology, 10% fighting skill. To this I add a corollary - the confidence built through training fighting skill is the foundation for the awareness and psychological toughness needed to effectively defend oneself with or without violence.
This week's homework:
- Conditioning: I understand the Commando bodyweight series is very intense. For now, 2-3 times a week total should be plenty, but I want EVERYONE to do your joint mobility series EVERY DAY. It takes 10-15 minutes and almost no energy at all, so unless you are bedridden, there is no excuse. This is the foundation of all the movement training we do and will stand you in good stead to gain as much as you possibly can from each class.
- Basic skills: 1.) rolling and falling. I still see people falling with an arm outstretched to the ground in spite of how I keep harping on it session after session. Much more of this and the mats will go. 2.) Begin working on the square and pyramid breathing I demonstrated and explained in class. You can try the combinations with various exercises I mentioned, but for now, focus on the breathing alone. Once you are proficient with it, you can begin incorporating the callisthenics, though the walking drill is worth a try. Make sure you are not breaking the inhalation and exhalation into discrete blocks - it is one inhale/exhale stretched out over the length of the entire count, not multiple inhales/exhales.
- Psychological skills: As far as possible, revise your Fence skills with a partner and go through as many possible scenarios as you can, with an increasing number of steps to each interaction. If you do not have access to a partner, build your own 'script' to use in each of the four broad scenarios we covered in class and polish it in front of a mirror.
Train well and see you all this coming Saturday.
Objectives
- establishing physical, mental and emotional safety buffers in confrontations
- dictating the outcome of a given confrontation through mental and emotional tactics
- setting up for a decisive attack from the fence
Warmup
- IntuFlow basic routine
Ranging, Interception and Control Prep Drills
- 1 and 2-step evasion versus knife and empty hand: evade to superior position, evade to control, evade to takedown with control
- 1-step slow sparring with blade to reciprocal disarm flow
- 1 and 2-step slow sparring with empty hand
The Fence
Demonstration Series
- Definition – creating physical, mental and emotional barriers between assailant and oneself to attain dominance of the encounter and dictate its course
- Analysis from the Fence – Determining an assailant’s intent and mental state
- Stalling from the Fence – Soft Approach: talking down an angry assailant/incoherent babbling and pleading for life; Hard Approach: Shock and Awe Posturing/semi-Hard Quiet-but-Tough Approach
- Defusing an encounter from the Fence – the Tactical Retreat, a.k.a. Abandoning the Goods to Save your Skin/Losing Face to Save Your Life; the Mutually Face-Saving Conciliation
- Initiating an Encounter from the Fence – setups: the Zen Koan interview; the Fake Submission/Conciliation; the Sudden Straight Right
- Cycling from one approach to another
Freeform Practice Series
- Students break into pairs to roleplay random scenarios, each assigned a different aggressor role which they will keep throughout the session to encourage getting deeper into potential attacker psychology so as to develop sophisticated and realistic responses.
Conditioning
TacFit Commando Mission 2 – Recruit-to-Grunt
1.) Lunge Twist/Lunge Twist Knee Strike – 20/10 x 8
1min rest
2.) Revolving Table/Swinging Tripod – 20/10 x 8
1min rest
3.) Hanging Scorpion – 20/10 x 8
1min rest
4.) Bear Squat – 20/10 x 8
1min rest
5.) Rocca Forearm – 20/10 x 8
1min rest
6.) Diagonal Bridge – 20/10 x 8
RESET Drills to cool down
Circle
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