Never Yield
2 years ago
Sunday, November 18, 2012
The fury of a fight is dominated by adaptation, flow, and technique. It is the opponent who can maintain his calm
within a flurry of blows that most often finds success against his opposition
on the field. Commitment and focus are the driving forces that bring these things together.
Also, this quick checklist:
- Never turn your back on an opponent
- Keep your arms up and ready to block
- Keep arms in tight to block
- Be wary of your range
- Don't cover up too much. Block and return blows
- Don't telegraph your blows
- Don't lean back to "dip" incoming shots. Use good footwork and motion.
- Never cross your feet it puts you off balance.
- Keep your shoes tied tight
- Keep your head up, chin tucked, and eyes on your opponent.
- Throw blows straight, not hay-maker style. It telegraphs and damages your shoulder.
- No sloppy shots. Use technique, step in with your leading leg and keep your head up.
- Don't hesitate.
Friday, August 31, 2012
Wednesday, August 22, 2012
Training as a fighter takes time and consistency. Fixing the small things, like the angle of your hand or elbow placement, can determine the success of your blows. I've been frustrated by the lack of power in some of my blows recently until my knight and I discovered that my sword was the wrong length. There is always the expectation to adapt to whatever weapon you are currently wielding, but honestly it's more important to find out what works best for you first. There is a height/weight ratio for sword length where the balance of the sword is optimal for the style of fighting. In my case, being in the lightweight column with low upper body strength, using a short sword is great for moving in and out of range but can be difficult to provide powerful blows constantly. I recently switched to a sword that is 3 inches longer with a bit more heft, and haven't looked back yet.
Something to be said about swords in my Kingdom, they are hefty. In fact we often fondly call one of our local knight's swords, "boat oar". It was, in fact, planed down from a 3 1/2 inch piece of rattan and has continued to inspire quick foot work......Anyway, considering the overall weight, sword balance becomes more important to help prevent shoulder, elbow and wrist injuries. Failing to use good body mechanics during a fight, especially with an improperly fitted sword, will cause a lot of wear and tear on the body. So make sure you find something that works for you!
Quick Notes: Keep elbow tucked in, follow the momentum of the sword.
Something to be said about swords in my Kingdom, they are hefty. In fact we often fondly call one of our local knight's swords, "boat oar". It was, in fact, planed down from a 3 1/2 inch piece of rattan and has continued to inspire quick foot work......Anyway, considering the overall weight, sword balance becomes more important to help prevent shoulder, elbow and wrist injuries. Failing to use good body mechanics during a fight, especially with an improperly fitted sword, will cause a lot of wear and tear on the body. So make sure you find something that works for you!
Quick Notes: Keep elbow tucked in, follow the momentum of the sword.
Thursday, July 19, 2012
Yesterday evenings pel session, with my knight and squire brother, took on a different focus. Using the iPad app Coach's Eye we recorded series of blows on the pel, for each person, then discussed with instant video review. The beauty of this app is the ability to break down the video frame by frame and the option to draw freely on the screen. By watching the slowed video any shifts in weight, miss steps, and poor hand/arm positions become instantly noticeable and can be pointed out with the draw feature. By recording multiple sessions any recurring bad habits can be addressed and the scope of training immediately shifted to correct the mistakes.
Wednesday, July 11, 2012
The wolf of the land howled and horns sounded, sullen and soaring.
Men of oak took up asps tongues and sharp, earth bound ore.
Adders of the sea swept the sail road, ready raven's food.
Men of oak took up asps tongues and sharp, earth bound ore.
Adders of the sea swept the sail road, ready raven's food.
And red wound-flames rent the cold tumult of the corpse-scathe.
For five days two kingdoms meet for War. On the coast brave battles are fought and won, and heroes honored for their great deeds. Unlike tournaments, wars rely on group tactics, nerves, and a variety of ranged/pole arm weapons. With a sword and shield it is often better to stay in a tight group and hold a position than to engage to opponent. Pikes, archers, and raiding units break up the enemy line allowing for the advancement of your own troops. After this year I've decided to per sue the use of a bow and/or spear to be more effective in battles that favor the press.
Fighting all day for two days straight was a blast. I've never been more tired or pleased with myself at a fighting event. Learned a few things about expectations and how to follow my own desires and heart along the way. Less worry about living up to expectations and more focus on personal potential. My road, my path, my "bucket".
I have a wonderful support system that is helping make my dream a reality.
Tuesday, June 19, 2012
"Often we measure the path to greatness in successes and failures. We
rejoice in the things we have accomplished and bury the things we have
failed at. Can we succeed in failing?"
After a hearty chat about the positive aspects of failure. Failure to perform a blow properly, loss in fights, etc...the conversation picked back up on the topic of frustration at our last training session. My squire brother and I were practicing combination drills on the pel with varying degrees of success. About half way through my second set I was getting very frustrated by the drill. My knight took the time to point out that this wasn't a negative thing. Getting to the point of frustration in a practice environment brings you up against your mental fortitude and provides the opportunity to work through the problem in an coach-able environment.
Last night at practice I realized that my lack of explosive power often comes from mind set rather than physical ability. At practice I tend to think more about how I am performing rather than clicking into fighting mode right away. To combat this I've decided to fight fewer fights over all. I'll fight hard with each person about 5 times before clicking into training mode. This way I can teach myself to trust my instincts more, think less and act more, and adapt to the flow of the fight rather than just think about it.
After a hearty chat about the positive aspects of failure. Failure to perform a blow properly, loss in fights, etc...the conversation picked back up on the topic of frustration at our last training session. My squire brother and I were practicing combination drills on the pel with varying degrees of success. About half way through my second set I was getting very frustrated by the drill. My knight took the time to point out that this wasn't a negative thing. Getting to the point of frustration in a practice environment brings you up against your mental fortitude and provides the opportunity to work through the problem in an coach-able environment.
Last night at practice I realized that my lack of explosive power often comes from mind set rather than physical ability. At practice I tend to think more about how I am performing rather than clicking into fighting mode right away. To combat this I've decided to fight fewer fights over all. I'll fight hard with each person about 5 times before clicking into training mode. This way I can teach myself to trust my instincts more, think less and act more, and adapt to the flow of the fight rather than just think about it.
Tuesday, June 5, 2012
The combination race training and armored combat drills have had a dramatic effect on my fighting. I can push the intensity of my fights and focus more on technique rather than worry about muscle fatigue and shortness of breath. Without having to focus so much on physical limitations my mental game is free to adapt to different situations as they arise. I found that my ferocity is greater but needs to be fashioned into more deliberate actions so I can take more control of the fight and shut down my opponent.
More as a note to myself, I need to be more aware of my opponents foot placement and the blow options that arise from them. This includes positioning for offside set ups in particular and leg fakes....
I discussed at length with one of the Knights last night how to defend and retaliate against some of these situations, and have decided to practice throwing blows from a legged position to improve power and defensive postures. Summary on these drills to follow after completion later this week.
More as a note to myself, I need to be more aware of my opponents foot placement and the blow options that arise from them. This includes positioning for offside set ups in particular and leg fakes....
I discussed at length with one of the Knights last night how to defend and retaliate against some of these situations, and have decided to practice throwing blows from a legged position to improve power and defensive postures. Summary on these drills to follow after completion later this week.
Sunday, June 3, 2012
Thirteen days until race day.
The weather was excellent and the four of us, being sick of the gym, went out for a trail run. Never minding the distance, we ran for two hours over hilly terrain, climbing piles of logs and navigating overgrown trails. At one point we secured a thick rope and took turns practicing climbing techniques between bouts of push ups. Over all an excellent workout and more satisfying than a treadmill could ever be. I recommend it heartily.
The weather was excellent and the four of us, being sick of the gym, went out for a trail run. Never minding the distance, we ran for two hours over hilly terrain, climbing piles of logs and navigating overgrown trails. At one point we secured a thick rope and took turns practicing climbing techniques between bouts of push ups. Over all an excellent workout and more satisfying than a treadmill could ever be. I recommend it heartily.
Monday, May 21, 2012
This video is not very long but presents a few topics that are worth discussing.
Here is a quick run down of thoughts I came across:
He didn't go into the theory of plateaus much and how they operate with cognative plasticity. Generally you reach a mental plateau when the skill becomes well set into the autonomous stage, however it also means that you have reached a point where how you are learning the skill has peaked with how well you can process a particular subset of information. This is why, "changing it up" or practicing weaker skill sets causes more constant improvement. Actual linear plateaus don't exists if you are constantly trying to improve, only the slope of the learning curve (which is different of every person).
The brain has a natural tendency to rehearse new information, even more so with things you find interesting, and progressively fix it more and more into your memory. The idea of being "driven" improves the amount of information entered into your memory as your brain will change physically to accommodate it. This is called sensory upgrading if your interested, where there is an increase in pre- and post-synaptic neurons that help establish stronger long/sort-term memories.
Also, and yes instructors you'll get a kick of of this, cognitively humans respond more rapidly to fear/pain and learn faster. These negative responses will over ride pleasure/reward aspects of the brain every time. This is why critical comments that break down failures with our fighting help us learn more quickly rather than complements, which lull us into more of an Autonomous stage and decrease the level of improvement overall. This ties into a previous post, on being coach-able.
(My knights response to this: I was thinking that perhaps it is time for the squires to spend a few months fighting off hand )
With out actually mentioning the term visualization he did talk a bit about it. By geeking out and recording patterns, that he found within more successful writers texts, he was able to improve his memory/writing by working within these noticeable subsets. His over all abilities changed because he was able to adapt by visualizing how they needed to be change.
My Knight's Thoughts:
Consider if there is value in spending 20 minutes a day visualizing (replaying) a difficult or failed engagement. This is not studying video (a different and valuable tool also allowing study of the masters as well as personal failure) but rather closing the eyes and being in the fight again. Visualize and feel the execution of variations on your original actions. Try different weight balance, on guard positions, foot motion, hand and elbow positions and motions.... It should be difficult or impossible not to have the body responding to the replay.
I think the other key point that I missed emphasizing is the "study yourself failing." Failure for the sake of failure means little and failing as an excuse against learning should be anathema to the student. What do I mean by this last bit? When another advises and the response is a rejection of advise because the student is focused on failing, I think the point of the failing is missed. The point is to push the envelope of skill and skill set to the point of failure, analyze (and accept analysis) and adjust.
Here is a quick run down of thoughts I came across:
He didn't go into the theory of plateaus much and how they operate with cognative plasticity. Generally you reach a mental plateau when the skill becomes well set into the autonomous stage, however it also means that you have reached a point where how you are learning the skill has peaked with how well you can process a particular subset of information. This is why, "changing it up" or practicing weaker skill sets causes more constant improvement. Actual linear plateaus don't exists if you are constantly trying to improve, only the slope of the learning curve (which is different of every person).
The brain has a natural tendency to rehearse new information, even more so with things you find interesting, and progressively fix it more and more into your memory. The idea of being "driven" improves the amount of information entered into your memory as your brain will change physically to accommodate it. This is called sensory upgrading if your interested, where there is an increase in pre- and post-synaptic neurons that help establish stronger long/sort-term memories.
Also, and yes instructors you'll get a kick of of this, cognitively humans respond more rapidly to fear/pain and learn faster. These negative responses will over ride pleasure/reward aspects of the brain every time. This is why critical comments that break down failures with our fighting help us learn more quickly rather than complements, which lull us into more of an Autonomous stage and decrease the level of improvement overall. This ties into a previous post, on being coach-able.
(My knights response to this: I was thinking that perhaps it is time for the squires to spend a few months fighting off hand )
With out actually mentioning the term visualization he did talk a bit about it. By geeking out and recording patterns, that he found within more successful writers texts, he was able to improve his memory/writing by working within these noticeable subsets. His over all abilities changed because he was able to adapt by visualizing how they needed to be change.
My Knight's Thoughts:
Consider if there is value in spending 20 minutes a day visualizing (replaying) a difficult or failed engagement. This is not studying video (a different and valuable tool also allowing study of the masters as well as personal failure) but rather closing the eyes and being in the fight again. Visualize and feel the execution of variations on your original actions. Try different weight balance, on guard positions, foot motion, hand and elbow positions and motions.... It should be difficult or impossible not to have the body responding to the replay.
I think the other key point that I missed emphasizing is the "study yourself failing." Failure for the sake of failure means little and failing as an excuse against learning should be anathema to the student. What do I mean by this last bit? When another advises and the response is a rejection of advise because the student is focused on failing, I think the point of the failing is missed. The point is to push the envelope of skill and skill set to the point of failure, analyze (and accept analysis) and adjust.
Thursday, May 17, 2012
Life is a hard mistress and I will be missing the Crown Tournament this weekend. Good luck to the top contenders!!! I look forward to greeting our new royalty.
This Saturday I'll be competing in my second 5k mud race. To remedy the mistakes of the first I come into this with better shoes, New Balance MT10, and a new set of compression running gear. The Minimus shoes offer light weight, snug fit, quick drainage for mud and water, as well as good traction. So far they have performed very well. Unlike the first race, as an individual competitor, I will be competing as part of a 4 man team. Our overall score will be an average of the first and last members of the group to cross the finish line. We've all been training and will be able to top our old score of 45 minutes. Even though our fitness strengths vary, staying together and dominating the obstacles will be no problem.
Mind-over-matter. The desire to dominate the course successfully will pull the team through. This race is the month marker for the Spartan Race in June. It will indicate how far all of us have come and how far we need to go before that race. It is crucial to continue the race training uninterrupted. This Race on Saturday will look like a cake walk compared to what we will experience in June; A brutal, hilly run, combined with such obstacles as a 500-800 meter barbwire crawl.....
How you might ask does all this relate to fighting. Perseverance, intensity, fitness and learning personal limitations are just a few of the benefits. Great feats of physical prowess, this is how we offset sword training, because in the gym you can't leave your competition in the mud....
This Saturday I'll be competing in my second 5k mud race. To remedy the mistakes of the first I come into this with better shoes, New Balance MT10, and a new set of compression running gear. The Minimus shoes offer light weight, snug fit, quick drainage for mud and water, as well as good traction. So far they have performed very well. Unlike the first race, as an individual competitor, I will be competing as part of a 4 man team. Our overall score will be an average of the first and last members of the group to cross the finish line. We've all been training and will be able to top our old score of 45 minutes. Even though our fitness strengths vary, staying together and dominating the obstacles will be no problem.
Mind-over-matter. The desire to dominate the course successfully will pull the team through. This race is the month marker for the Spartan Race in June. It will indicate how far all of us have come and how far we need to go before that race. It is crucial to continue the race training uninterrupted. This Race on Saturday will look like a cake walk compared to what we will experience in June; A brutal, hilly run, combined with such obstacles as a 500-800 meter barbwire crawl.....
How you might ask does all this relate to fighting. Perseverance, intensity, fitness and learning personal limitations are just a few of the benefits. Great feats of physical prowess, this is how we offset sword training, because in the gym you can't leave your competition in the mud....
Thursday, May 3, 2012
I've increased the intensity of my workouts and switched to more of a CrossFit style that focuses on both strength and conditioning. The constant varied, high intensity, movements are aimed at improving general physical preparedness across a broad range of times and situations. These workouts are typically short, 20 minutes or less, and demand all-out physical exertion. They combine movements such as sprinting, rowing, weightlifting, and rope climbing as well as plyometrics and other exercises that rely on body weight.
To improve my cardio I run everyday. Not the same distance mind you but consistently to ensure my body adapts and grows the capillaries I need to stay strong throughout a race. I've found a pace that I can keep for over four miles, approximately 9:45 minutes per mile, which is not where I want to be but the stability throughout the run is more important right now as I train my knees to deal with my activity level. Monday was my rest day, so on Tuesday I ran 4.5 miles in 40 minutes. Yesterday I did 20 minutes of HIIT, or high intensity interval training, on the elliptical and managed to shave 40 seconds off of my 2.25 mile run time. Overall I'm please with this result. This means my 5k race time should be much better, and that defeating the obstacles will take less time. I also stretched well after the run to keep my muscles from becoming too stiff with all the back-to-back workouts I've been doing.
Nutrition is also in the forefront of my mind. I burn quick and need to remember I'm not doing this to loose weight but to gain muscle and strength. It is difficult for me to increase the amount and type of foods that I need when I see friends slamming protein shakes instead of eating meals. Their calorie intake is not MY calorie intake and I need to remember to focus on what is best for my training not just what everyone else is doing.
Sword training is moving forward. If I can get my body to catch up with my mind I could have a bit more synergy during my fights. Working on the pel is helping greatly. Here I can go through the blows slowly, pick apart footwork, body mechanics and hip shifts all of which are slowly becoming muscle memory. It's definitely a bit of a grind but the results are well worth it. Getting a camera set up so I can post videos of training/practice sparing/etc..as well as learn how to critique them. Comments in the future are encouraged.
To improve my cardio I run everyday. Not the same distance mind you but consistently to ensure my body adapts and grows the capillaries I need to stay strong throughout a race. I've found a pace that I can keep for over four miles, approximately 9:45 minutes per mile, which is not where I want to be but the stability throughout the run is more important right now as I train my knees to deal with my activity level. Monday was my rest day, so on Tuesday I ran 4.5 miles in 40 minutes. Yesterday I did 20 minutes of HIIT, or high intensity interval training, on the elliptical and managed to shave 40 seconds off of my 2.25 mile run time. Overall I'm please with this result. This means my 5k race time should be much better, and that defeating the obstacles will take less time. I also stretched well after the run to keep my muscles from becoming too stiff with all the back-to-back workouts I've been doing.
Nutrition is also in the forefront of my mind. I burn quick and need to remember I'm not doing this to loose weight but to gain muscle and strength. It is difficult for me to increase the amount and type of foods that I need when I see friends slamming protein shakes instead of eating meals. Their calorie intake is not MY calorie intake and I need to remember to focus on what is best for my training not just what everyone else is doing.
Sword training is moving forward. If I can get my body to catch up with my mind I could have a bit more synergy during my fights. Working on the pel is helping greatly. Here I can go through the blows slowly, pick apart footwork, body mechanics and hip shifts all of which are slowly becoming muscle memory. It's definitely a bit of a grind but the results are well worth it. Getting a camera set up so I can post videos of training/practice sparing/etc..as well as learn how to critique them. Comments in the future are encouraged.
Tuesday, May 1, 2012
I'm almost certain there is nothing worse than attending a large practice and needing to sit aside the fighting due to injury. It was really really difficult to stand there and watch everyone. I could feel my willpower slipping as my mind diverged into two paths.
(1) gear up and fight. Hope no one hits me in the arm.
(2) leave
So voicing my irritation to my knight yielded a frustrating but useful third option.
(3) observe. Watch footwork and body motion, compare to skills I've learned on the pel and in gear. Not the option I wanted to hear but the one that helps build observation and understanding of movement and blow placement within a fight. Oh, and that patience thing.
Some other thoughts:
Keeping a cool head in a fight. I don't mean anger but control, the ability to not become caught up in the fight and forget technique. Some times when I get really excited about fighting I want to rush in head first and pretend like I'm a 6'4" and 250lbs. The end result is usually pretty humorous if you've ever watched me spar. To control this I've been focusing in keeping my elbow tucked into my body, to reduce flailing/blows that are all arm, keeping my footwork active, and being aware of range. There is a lot going on during a fight. By continuing to drill these things into my sub conscience I hope to worry less about what my body is doing and more about what my opponent is up to.
(1) gear up and fight. Hope no one hits me in the arm.
(2) leave
So voicing my irritation to my knight yielded a frustrating but useful third option.
(3) observe. Watch footwork and body motion, compare to skills I've learned on the pel and in gear. Not the option I wanted to hear but the one that helps build observation and understanding of movement and blow placement within a fight. Oh, and that patience thing.
Some other thoughts:
Keeping a cool head in a fight. I don't mean anger but control, the ability to not become caught up in the fight and forget technique. Some times when I get really excited about fighting I want to rush in head first and pretend like I'm a 6'4" and 250lbs. The end result is usually pretty humorous if you've ever watched me spar. To control this I've been focusing in keeping my elbow tucked into my body, to reduce flailing/blows that are all arm, keeping my footwork active, and being aware of range. There is a lot going on during a fight. By continuing to drill these things into my sub conscience I hope to worry less about what my body is doing and more about what my opponent is up to.
Wednesday, April 25, 2012
Due to a surprising turn of events, and a reduced entry fee, I will actually be running the Spartan Race this year! It takes place on June 16th which gives me a little less than two months to get into tip top shape. I will need to focus on cross-training as unlike your typical 5k this race is a combination of workout drills, obstacles, and trail running. Fortunately the push for this race overlaps with this years Crown Challenge and I can train for both simultaneously to increase endurance and over all strength. The beauty is, I found this great site with a list of Military Workouts I'm going to work my way through over the next few week.
The workout today is as follows:
1 mile run
1/4th mile running
10 burpees
1/4th mile running
20 push ups
1/4th mile running
20 squats with 10 lbs weights in each hand
1/4th mile running
10 push up rows
1 mile run
Core work out
Stretching
The workout today is as follows:
1 mile run
1/4th mile running
10 burpees
1/4th mile running
20 push ups
1/4th mile running
20 squats with 10 lbs weights in each hand
1/4th mile running
10 push up rows
1 mile run
Core work out
Stretching
Friday, April 20, 2012
A few nights each week are devoted specifically to different aspect of my training. Mondays and Thursdays are sparing practices, and Wednesday nights are one-on-one with my Knight. This week we armored up and ran through a couple of drills. Some initial movement and blocking ensued, where one person was solely offensive and the other only defended. Being able to read body motion is important otherwise there are gaps in defense. This drill forces you to adjust your sword and shield positioning as well as teaches you that stepping toward or away from your opponent can be just as effective as blocking with your shield.
The second drill was learning a basic pump fake. By drawing your hand forward without committing your body to a blow, you can fool your opponent into moving there defense in anticipation of the shot. Thus creating an opportunity to kill you opponent in a very energy conserving manor.
The third drill focused on something referred to as "sheathing the sword". Throwing the on-side snap to the head and the recovery bringing your hand down in a tear drop toward your left hip, known as "sheathing the sword", to throw an offside body/leg/head depending on the openings available. Of course one must bring the shield up to protect the head otherwise you've tangled yourself up something fierce.
The second drill was learning a basic pump fake. By drawing your hand forward without committing your body to a blow, you can fool your opponent into moving there defense in anticipation of the shot. Thus creating an opportunity to kill you opponent in a very energy conserving manor.
The third drill focused on something referred to as "sheathing the sword". Throwing the on-side snap to the head and the recovery bringing your hand down in a tear drop toward your left hip, known as "sheathing the sword", to throw an offside body/leg/head depending on the openings available. Of course one must bring the shield up to protect the head otherwise you've tangled yourself up something fierce.
Wednesday, April 18, 2012
Student: "How do you fight such an opponent?"
Teacher: "With heart, faith, and skill.'
There is a mental shift that occurs where focus on the small things, like individual fights, is replaced by a broader more over-all view of the sport. Defeating an opponent comes from an ability to adapt your techniques and skills to any situation within a fight. At practice you train and learn how different strikes feel, and what situations to use them in. These actions need to become first nature so you can be engaged physically and disengaged mentally, allowing you to feel and adapt during an exchange of blows.
Attitude when approaching a fight will also contribute to its outcome. When fighting opponents of a greater skill level, fight them. Don't assume they will beat you 10 times out of 10 solely based on reputation. If you go into the fight thinking you will loose, you're putting yourself at a disadvantage. It doesn't matter if you loose, it matters that you make an impression. Their overall experience may overwhelm your skills, but the fact they had to work for the win will give them something to remember you for.
A little update to this post. A good informative video, focusing on female fighting, that is well worth the time to watch from The Modern Medieval .
Teacher: "With heart, faith, and skill.'
There is a mental shift that occurs where focus on the small things, like individual fights, is replaced by a broader more over-all view of the sport. Defeating an opponent comes from an ability to adapt your techniques and skills to any situation within a fight. At practice you train and learn how different strikes feel, and what situations to use them in. These actions need to become first nature so you can be engaged physically and disengaged mentally, allowing you to feel and adapt during an exchange of blows.
Attitude when approaching a fight will also contribute to its outcome. When fighting opponents of a greater skill level, fight them. Don't assume they will beat you 10 times out of 10 solely based on reputation. If you go into the fight thinking you will loose, you're putting yourself at a disadvantage. It doesn't matter if you loose, it matters that you make an impression. Their overall experience may overwhelm your skills, but the fact they had to work for the win will give them something to remember you for.
A little update to this post. A good informative video, focusing on female fighting, that is well worth the time to watch from The Modern Medieval .
Monday, April 9, 2012
At practices and events I always hear long discussions about workouts that primarily focus on weightlifting. In this sport, a goodly percentage bulk train for strength to increase power but agility training is often left out. Agility drills are perhaps the most underrated exercises when it comes to conditioning for our type of combat sport. While the armor is protective, it doesn't mean you should stop moving to avoid being struck. Plyometrics is a type of exercise
designed to produce fast, powerful movements, and improve the
functions of the nervous system. If your looking to increase your overall fitness, then this type of training is definitely something to add to your weekly workouts. These exercises are explosive and very high intensity, which matches up perfectly with the quickness needed in certain combat situations.
A few examples of these include:
Any of the jumping drills are great for building lower body quickness. These exercises include box jumps, squat jumps, side jumps, jumping lunges, ladder drills, etc.
For the upper body: medicine ball throws, plyometric push ups, and other explosive push up variations.
A few examples of these include:
Any of the jumping drills are great for building lower body quickness. These exercises include box jumps, squat jumps, side jumps, jumping lunges, ladder drills, etc.
For the upper body: medicine ball throws, plyometric push ups, and other explosive push up variations.
Tuesday, April 3, 2012
It is my goal to run the Spartan Race next year.
As much time as I have spent hitting the gym to build up muscle and endurance, I had forgotten how much fun it is to push my limitations in other areas. I need to run the Spartan Race next year, to train, to push, to see how much punishment I can take. It is a truer test of endurance and fortitude than cranking out 5 miles on a treadmill or stationary bike. I had gotten so obsessed with focusing on training skills that it was beginning to feel like work. It is overall fitness, practice and clarity of mind that help you improve. When on or all of these things becomes occluded you find yourself on a plateau.
My change is mud races. I fell into it by accident when a friend of mine out of the blue signed up for one and wanted some friends to run with. All in all I'm not much of a runner, mostly because I get bored running at a gym, when there is no goal in mind. I need to run SOMEWHERE to SOMETHING not run in place, it doesn't serve much purpose in my mind besides the drudgery of exercise. So when this opportunity to join up for a race presented itself, I jumped at it. It was brutal and I learned, a lot, the hard way. Running gear was designed for a reason; to be light, to shed heat and water, and to be nonrestrictive. I wore clothes that were none of these things........
observe:
This also applies to sparing gear. It should be nonrestrictive, fit comfortably, and protect you well. I often see kits slapped together at events that can not be comfortable and obviously fight natural body motions. I know feeling of wanting to get in gear, any gear to get you out there, but take heed from this photo. You may be out there but you wont be performing at an optimal level. Make sure the gear you wear is right for what your doing.
As much time as I have spent hitting the gym to build up muscle and endurance, I had forgotten how much fun it is to push my limitations in other areas. I need to run the Spartan Race next year, to train, to push, to see how much punishment I can take. It is a truer test of endurance and fortitude than cranking out 5 miles on a treadmill or stationary bike. I had gotten so obsessed with focusing on training skills that it was beginning to feel like work. It is overall fitness, practice and clarity of mind that help you improve. When on or all of these things becomes occluded you find yourself on a plateau.
My change is mud races. I fell into it by accident when a friend of mine out of the blue signed up for one and wanted some friends to run with. All in all I'm not much of a runner, mostly because I get bored running at a gym, when there is no goal in mind. I need to run SOMEWHERE to SOMETHING not run in place, it doesn't serve much purpose in my mind besides the drudgery of exercise. So when this opportunity to join up for a race presented itself, I jumped at it. It was brutal and I learned, a lot, the hard way. Running gear was designed for a reason; to be light, to shed heat and water, and to be nonrestrictive. I wore clothes that were none of these things........
observe:
This also applies to sparing gear. It should be nonrestrictive, fit comfortably, and protect you well. I often see kits slapped together at events that can not be comfortable and obviously fight natural body motions. I know feeling of wanting to get in gear, any gear to get you out there, but take heed from this photo. You may be out there but you wont be performing at an optimal level. Make sure the gear you wear is right for what your doing.
Monday, February 27, 2012
Wednesday, February 22, 2012
Being coach-able requires a set of interpersonal skills that allow the fighter to learn, grow and achieve their potential. To grow to potential a fighter needs to first begin by listening to their instructor. This requires active listening to what is being said, by the instructor, and not thinking about what they want to say in response. If too much time is spent thinking about your response then your not open to what is being said. This leads to spending more time defending the ego instead of accepting you do not know everything and that you may learn something from the advice being given.
Second, the fighter needs to understand their emotions and reactions. When receiving criticism, constructive or not, some emotions over take them and they may begin to feel embarrassed or angry. When this happens they become defensive and in some cases completely shut down. Understanding that on the path to reaching your potential it is crucial to be able to manage these emotions and be open to feedback. Once this is achieved the fighter can then choose to accept the feedback and take direction to change or ignore it. Different skills work for different people so some feedback may not be as constructive as others. Hopefully your instructor can provided specific examples of how to improve and what to do. If not, the fighter needs to ask questions to clarify what will help them improve and what steps to take to achieve it. If you are unsure about how to improve you also need to step up and ask for feedback about fighting performance.
Here are some thoughts from a few conventional sports trainers on the subject.
Andy Petranek, owner/founder of CrossFit Los Angeles, says coach-able athletes have the following qualities:
They're humble. They're okay slowing down for the sake of learning form. They are usually master technicians. They think long-term. They measure progress in months and years versus day by day. They're competitive with themselves as much or more than with others. They have a good sense of humor and don't take things too seriously. They practice things on their own. They're willing to try new things. They aren't hung up on doing things the way they always have. They look toward change. They're willing to take risks. They're respectful. They know they don't know it all.
Barbara Skiba, a retired field hockey coach, looked for athletes who:
- Are committed to the sport
- Love the game/activity
- Respect coaches, teammates, and opponents
- Accept responsibility for outcome of contest; don't make excuses for losses
- Work hard at practice as well as games
- Exercise self control on and off the field of play
- Possess confidence but not arrogance
- Possess inner strength; able to control emotional responses and concentrate on what has to be done in pressure situations
- Are competitive, but have fun and enjoy the game
- Are able to set their ego aside and learn to adapt.
Tuesday, February 7, 2012
One of the privileges of training with a high profile instructor is the opportunity to watch fighters in the upper bracket practice and discuss techniques. Over the next month a small group, around 7, will be focusing on tournaments. Twice a week the group will be filmed fighting a double round robin. The idea is to gear up, warm-up, fight, then immediately review the video footage. By reviewing the footage so quickly the fighters and the instructor can break down mental game and technique while the fights are fresh in their minds. An overall improvement in performance is expected by stressing the importance of a few fights. The constant rebuilding of paradigms, or situational mind-sets, will hone focus and help the fighters ability to be successful during tournaments.
For myself I took a week off. The injuries, illness, and some uncomfortable fights were leaving a bitter taste in my mouth. Instead of mopping around and increasing my discontent, I gave myself time to clear my head, heal, and rediscover the reasons for stepping onto the ring. Turns out it was just what I needed.
For myself I took a week off. The injuries, illness, and some uncomfortable fights were leaving a bitter taste in my mouth. Instead of mopping around and increasing my discontent, I gave myself time to clear my head, heal, and rediscover the reasons for stepping onto the ring. Turns out it was just what I needed.
Sunday, February 5, 2012
Thursday, February 2, 2012
Throwing shots on the pel
1) Find your maximum range and take up position.
Throw shot, moving forward. Stay light on your feet.
Strike thru target, keeping hand above shoulder level, and connect with pel.
Your hand should end the blow just above the level of the opponents right shoulder.
2) From first ending position
Start movement in desired direction and pivot hand toward offside blow.
Keep elbow tucked toward body to shorten rotational axis. (This also prevents you from throwing too much arm into this reversal shot and injuring your shoulder.)
3) Adjustment of blows
a) hand position determines where the tip of the sword will land.
hand down = tip up
hand up = tip down
b) The goal is to effortlessly throw a blow using body motion in coordination with arm and hand positioning to guide the sword to its target.
4) Alternative starting position
a) High guard. Good for quick sniping sword blows and defending left side of head against quick onside snaps (against right handed opponents).
1) Find your maximum range and take up position.
Throw shot, moving forward. Stay light on your feet.
Strike thru target, keeping hand above shoulder level, and connect with pel.
Your hand should end the blow just above the level of the opponents right shoulder.
2) From first ending position
Start movement in desired direction and pivot hand toward offside blow.
Keep elbow tucked toward body to shorten rotational axis. (This also prevents you from throwing too much arm into this reversal shot and injuring your shoulder.)
3) Adjustment of blows
a) hand position determines where the tip of the sword will land.
hand down = tip up
hand up = tip down
b) The goal is to effortlessly throw a blow using body motion in coordination with arm and hand positioning to guide the sword to its target.
4) Alternative starting position
a) High guard. Good for quick sniping sword blows and defending left side of head against quick onside snaps (against right handed opponents).
Wednesday, February 1, 2012
Warm up: 30 minute intervals
Lat pulls: 90 lbs reps 3x12
Shoulder press: 30lbs reps 3x12
Chest press: 40 lbs reps 3x8
Triceps: 10lbs reps 3x15
Biceps: 30lbs bar reps 4x10
Squats: 60 with Olympic bar
Roman chair: 80, 40 with 10lbs weight
35 minutes of stretching
Alternated chest and back on Monday and Wednesday. Friday was a travel day up to a tournament.
Lat pulls: 90 lbs reps 3x12
Shoulder press: 30lbs reps 3x12
Chest press: 40 lbs reps 3x8
Triceps: 10lbs reps 3x15
Biceps: 30lbs bar reps 4x10
Squats: 60 with Olympic bar
Roman chair: 80, 40 with 10lbs weight
35 minutes of stretching
Alternated chest and back on Monday and Wednesday. Friday was a travel day up to a tournament.
Saturday, January 21, 2012
Week #2 max weight stats.
Warm up: 15 minutes elliptical
Leg Press: 80 lbs
Abductor: 115 lbs
Adductor: 115 lbs
Calf press: 30 lbs
Leg curl: 50 lbs
Leg extensions: 30 lbs
Roman chair: 80 reps, 10 on each quarter of the body
40 reps w/ 10 lbs weight, 10 each quarter of the body
Cool down: 30 minutes of stretching
Practice Monday night: 2 hours
Wednesday night: Discussion of goals for the season including financial requirements. Minor improvements to fighting and camping gear.
Warm up: 15 minutes elliptical
Leg Press: 80 lbs
Abductor: 115 lbs
Adductor: 115 lbs
Calf press: 30 lbs
Leg curl: 50 lbs
Leg extensions: 30 lbs
Roman chair: 80 reps, 10 on each quarter of the body
40 reps w/ 10 lbs weight, 10 each quarter of the body
Cool down: 30 minutes of stretching
Practice Monday night: 2 hours
Wednesday night: Discussion of goals for the season including financial requirements. Minor improvements to fighting and camping gear.
Friday, January 13, 2012
Week #1 max weight stats.
Warm up: 15 minutes elliptical
Leg Press: 75 lbs
Abductor: 115 lbs
Adductor: 115 lbs
Calf press: 30 lbs
Leg curl: 50 lbs
Leg extensions: 30 lbs
Roman chair: 80 reps, 10 on each quarter of the body
40 reps w/ 10 lbs weight, 10 each quarter of the body
Cool down: 30 minutes of stretching
Going to be sore later. Week one of fitness goal, for the gym, achieved. Will be gradually adding in training exercises and drills as the year progresses.
Warm up: 15 minutes elliptical
Leg Press: 75 lbs
Abductor: 115 lbs
Adductor: 115 lbs
Calf press: 30 lbs
Leg curl: 50 lbs
Leg extensions: 30 lbs
Roman chair: 80 reps, 10 on each quarter of the body
40 reps w/ 10 lbs weight, 10 each quarter of the body
Cool down: 30 minutes of stretching
Going to be sore later. Week one of fitness goal, for the gym, achieved. Will be gradually adding in training exercises and drills as the year progresses.
Wednesday, January 4, 2012
Spent the evening yesterday talking with my Knight. We ran over a basic list of things we wanted to focus on this year including combo drills, plyometrics, and pushing for 10% increase in over all max lifting at the gym. Pushing over all fitness is a great way to start. I had a coach once that told us, "if you can't beat them in skill, beat them with better endurance". This may end up being the theme for the year, though I am optimistic about my success with piecing together blows to create better flow and continuity within my fights. It will be my ability to sharpen situational awareness that will help me choose the right course of action against an opponent.
I'll be posting my lifting routine from the gym every week. That way I will have a record of how cardio and strength training has helped me improve throughout the year. This may also be followed by nutrition information as the bodies needs change as the level of activity increases.
Re-enforcing message from my Knight:
I'll be posting my lifting routine from the gym every week. That way I will have a record of how cardio and strength training has helped me improve throughout the year. This may also be followed by nutrition information as the bodies needs change as the level of activity increases.
Re-enforcing message from my Knight:
About those objectives for 2012:
Strength improvement goals could be set individually for three areas - legs, torso, upper body. Something like max squat or leg press +10%, torso max reps for select exercises (eg, crunches, leg-lifts, Back Extensions) standing overhead press max free weight +10%.
- Consistent practice: total attendance for once a week in drills, once a week in sparring.
- Achievements: Compete in 12 (event) tournaments in 2012.
Perhaps we should look at my core strength book and select some exercises for us to incorporate as pre-drill and post-drill workouts.
Strength improvement goals could be set individually for three areas - legs, torso, upper body. Something like max squat or leg press +10%, torso max reps for select exercises (eg, crunches, leg-lifts, Back Extensions) standing overhead press max free weight +10%.
- Consistent practice: total attendance for once a week in drills, once a week in sparring.
- Achievements: Compete in 12 (event) tournaments in 2012.
Perhaps we should look at my core strength book and select some exercises for us to incorporate as pre-drill and post-drill workouts.
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