At Cabal Fang Temple this month’s internal focus is the Hand of Mysteries. Our external focus is being split between Counterpunching and Sparring. With that in mind, I humbly submit for your approval…
LISTEN TO THE HAND: CABAL FANG TRAINING INVOLUTION #121
- Warm up thoroughly for a minimum of 8 mins. Typically I will complete 25 Jumping Jacks, 25 Windmills, 25 Push-ups on knees, and 25 Half Squats. Then I’ll jump rope or just bounce on toes for 2 – 3 mins, followed by Shadowboxing at 2/3 speed for another 2 – 3 mins. And lastly I’ll run through my forms with full visualization and intent.
- Backfist Half Pyramids (video below). Throw a lead hand backfist vs. air. Then throw a mid-high double — don’t stop or stick between them, just a partial recoil. Then throw a mid-high-mid triple, a mid-high-mid-high quadruple, etc. Keep going up to 10. Change stance and do it with the other hand. Repeat as many times as you can for the duration. Beginners 3 minutes, intermediate 6 minutes, advanced 10+ minutes. Note: Rome wasn’t built in a day. Do this drill 3x/week for a month and see what happens!
- Escape Plan Drill. An outdoor track is ideal for this drill, but sprints indoors are good also. Set timer for 1:00 intervals. Sprint for 1:00, then Shadowbox (3+ count combos only) for 1:00 then pick a calisthenic and do as many reps as you can for 1:00. Repeat 5 more times for a total of 15 mins, picking a new calisthenic each round. Record your numbers — total laps/sprints, number of combos, and calisthenics reps — and try to best it next week.
- Hand of Mysteries Quiz and Meditation. Look at the picture above (thanks Arman for creating the artwork and for you okay to use it). Do you know which of the Five Vital Graces of Cabal Fang are associated with which symbol? Do you know which symbol equates to which finger? If not, re-read Chapter 10 in the Cabal Fang Study Guide. Then sketch your own version of the Hand, assume your meditative posture of choice, prop your picture at eye level, and meditate on the image for 10 mins.