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Workout of the Week #74

 

CABAL FANG MARTIAL ARTS WORKOUT OF THE WEEK #74

  • Slip ball.  Get in front of your slip ball for 10 minutes.  If you are serious about boxing or kickboxing you should be doing this twice a week until the end of time.  Pursue slip ball with enough sincerity to be sweaty when you're done.  Don't know how to use a slip ball?  Watch this.  Don't have a slip ball?  Put anything on the end of a string and hang it up, or make a proper one by drilling a hole in a tennis ball and running some para-cord through it.
  • Power kick pyramids vs. heavy bag.  Set timer for 10 minutes.  Throw a Side Kick pyramid to 4 with left leg forward, switch stance, and do another with right leg forward.  Switch stance.  Throw a Roundhouse/Switch Kick pyramid with left leg forward, switch, and then throw another with right leg forward.  Repeat until the timer beeps.  Kick as hard and fast as you can for max power.  Each pyramid = 1 kick, then 2, 3, 4, 3, 2, 1 with only a short beat between groupings.  See if you can get through 12 pyramids -- the whole thing 3 times -- before the timer beeps (that would be 192 kicks).
  • Caduceus meditation.  Symbols effect your mind in ways that words and sounds cannot.  One of the best ways to use and interact with symbols is to sketch them in your own hand.  Draw a caduceus on apiece of paper.  Then prop it up such that it's at eye level when you're in your chosen meditative posture.  Narrow your eyes to slits, regulate your breathing, and meditate on the drawing for about 10 minutes.  Record your thoughts and impressions in your training journal.

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Workout of the Week #73

 

CABAL FANG MARTIAL ARTS WORKOUT OF THE WEEK #73

  • One-Armed Bandit.  Defend against an imaginary bandit using just one hand!  Set a timer for 2 rounds of 5:00/1:00.  Tie a rope around your waist or put on a karate belt and tuck your left wrist under it — or just grab your belt with your left hand.  Go at your heavy bag with self-defense level aggression using just your right hand until the timer beeps.  Switch hands for the second round.  Don’t forget to modify your shell and use defensive maneuvers like bobs, slips, pops and rolls between groups of shots.  “But I don’t have a heavy bag,” you say?  Make one or shadowbox — no excuses.
  • Describe your moral compass.  Get out your training log or journal and describe in 100 words or less your moral compass.  What is “north” — your primary orientation and the positive morality you are heading toward?  What lies to the “south” — the thing you’re heading away from?  What are the secondary and tertiary moral issues to the “east” and “west?” 

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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #72

 

CABAL FANG WORKOUT OF THE WEEK #72: “PIECES OF EIGHT”

 

  • The eight movements of the Star of Ishtar.  Set up a training arm — a simple stick or pool noodle lashed to a post or heavy bag works great — and spend at least 10 minutes working on the eight self-defense movements in the Star of Ishtar.  Don’t know those movements?  Either watch the video below or buy the eBook.  Want to make a fancier arm?  Click here.
  • As many rounds as you can in 15 mins of: 8 Burpees, 8 Dbl Wide Pushups, 8 Leg Lifts.
  • Contemplation for 8 minutes.  Set a countdown timer for 8 minutes, assume your chose meditative posture, and set quietly.  Don’t make war with your thoughts, just let them slowly quiet and still themselves as you approach stillness…

 

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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #71

CABAL FANG WORKOUT OF THE WEEK #71

  • Pick one calisthenics exercise and complete as many as you can before the timer beeps.  Beginners set your timer for 5 to 10 minutes, intermediate 10 – 15 minutes, advanced players for 15 or 20 minutes. Pick any exercise you want.  I generally prefer whole-body ones for this (Bodybuilders, Splays a.k.a. Down-ups, Jumping Jacks, Burpees a.k.a. Squat Thrusts, etc.) but there’s something to be said for Push-ups and Squats too.
  • Meditation of One.  This month at the club our spiritual focus is the Emerald Tablet.  Start my memorizing the second line of the Emerald Tablet: “That which is below is like that which is above, and that which is above is like that which is below to accomplish the miracles of one thing.”  Now dim the lights, be seated in your favorite meditative posture and set a timer for 10 minutes.  Relax, close your eyes and and silently recite the line in your head over and over until the timer beeps.  Record in your training journal any thoughts, feelings, impressions and mental images that appear in your mind’s eye.

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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #70

Cabal Fang Workout of the Week #70

  • Complete a constitutional in under 20 minutes.  Sprints (25 each -- 5 to 10- yards, out and back = 1), Crunch 'n' Punch (25), Push-ups, reg. (to failure), Neck Crunches (25 each, front, left, right, back, total 100), Jump Squats, split (50), Jackknifes (25), and Push-ups, knuckle (to failure).  Take as few 12-count breaks as you need to finish.
  • What have you done lately?  Dim the lights, be seated in your favorite meditative posture and set a timer for 10 minutes.  Regulate your breathing for a minute or two.  Then close your eyes and imagine there are two movies playing on a split screen in your head.  The movie on the left side shows  the things you've done recently that are sincerely selfless and genuinely altruistic.  On the right screen are the things you've done that are self-serving, hollow and/or virtual.  Which movie contains more action, is more interesting, engaging and realistic?  When the timer goes off, get up slowly and stretch for a few minutes.  Then record your thoughts and realizations in your training log or journal.

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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.

 

Workout of the Week #69

 

Cabal Fang Workout of the Week #69

  • Grappling Conditioner #3.  Get yourself a heavy bag and set it on the mat.  No mat?  Put a tarp on the grass like we do at the club.  Don’t have a bag?  Make one.  Set a countdown timer for 10:00 mins and complete as many sets as you can before the timer beeps of 5 Bag Lifts, 10 mounted strikes, and 5 Splay ‘n’ Punch.  Here’s a video.  Take as few 12-count breaks as you need in order to finish.
  • Why are you studying martial arts?  Get out your training log or journal and write 250 words about why you’re studying martial arts.  If you don’t know why you’re on this journey it’s going to be really hard to direct your training, much less your thinking.  Where does your martial arts story end?  Don’t forget — people don’t tell stories.  Stories tell them.  What’s yours going to be?
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Did you like this article?  Then the Cabal Fang Study Guide will blow your mind.  Buy a paper copy on Amazon or from Createspace or download the ebook here.