THIS IS MY WEEKLY SYSTEMA PLAN

Morning

Drink one liter or water till the end of the lesson

(2)20 inhale &exhale bows of thank you for XXX using what comes to mind

(1)30 pelvic floor breaths

(6)3 tense & relax go through the body in parts & waves in different positions and on the three phases of breath

(2)60 sailor walk double steps

(10)Square breathing through the body pulse timing & ice walking on a 10 count (arms overhead, work on the Juggernaut)

(15)Crawl & roll on the ground use no support &bound to unbound (+10 forward-falls from knees without arms)

(10)100+ roll from standing to ground to standing & eyes closed (start with 20 slow collapses from standing to ground)

 (15)4 slow 4 basics

(10)10 steps slow survival & knife

 

OR

 

Drink one liter or water till the end of the lesson

(2)20 inhale &exhale bows of thank you for XXX using what comes to mind

 (6)3 tense & relax go through the body in parts & waves in different positions and on the three phases of breath

(2)60 sailor walk double steps

(1)1 swaying vacuum

(10)Square breathing through the body pulse timing & ice walking on a 10 count (arms overhead, work on the Juggernaut)

(15)One leg no eyes cleaning

(15) Juggling bottle & balls

(10) 100+ roll from standing to ground to standing (start with 20 slow collapses from standing to ground)

(10)10 steps slow survival

 

 

 

Evening

30 pelvic floor breaths

6 swaying vacuums 10 pulse count

120 breaths hanging on the bar (arms alternating)

30 bridges (hands holding ankles toward reverse worm)

60 double steps (heels to behind to unbound the knees)

150 swift 4 basics (extending the breath)

(15)Stick (density, alignment, wholeness)

 

On class days

 

120 breaths hanging on the bar (arms alternating)

(10) Silent static push up

(10) whip

 

 

Saturday

Fast

(120) Scouting and tracking in nature

(60) Chains work

 

Read More THIS IS MY WEEKLY SYSTEMA PLAN

A weekly template

Morning:

 

Focus on the basics: let the breath lead, awareness, alignment, natural movement and fun, Humility

Put something inspiring to listen to while working and learning.

Prayer + gratitude + tea

 

 

 

A

15 minutes Square breathing through the body (listening to the pulse) while pendulum walking 12 count and sailor walk in the time left

5 minutes tense and relax to the max in parts and in waves.

10 minutes Walking and moving on fists and feet without stop (at least 100 steps 4 ways)

15 minutes stick work density alignment wholeness

10 minutes rolling

15 Slow 4 basics and shadow fighting

 

B

15 minutes Square breathing through the body (listening to the pulse) while pendulum walking 12 count and sailor walk in the time left

5 minutes whipping myself to learn to release pain and fear CLEANING

10 minutes moving continuously on the ground while holding body in limb or limb in limb

15 minutes knife string work, drawing work minimal movement shadow fighting

10 minutes juggling the chain.

15 Slow 4 basics and shadow fighting

 

Dousing

 

 

Evening:

10 minutes standing on one leg and moving the joints starting from the neck with eyes closed to get a better body sense and clean tension from the body.

Do a few things well

30 pelvic floor breaths

30 of the 5 basics (push up, sit up, leg raise, squat, ankle drop) Using the 5 inhale, 5 exhale, 5 pause.

20 Rope pull ups with a pause in the up and in the down

20 bridging push ups

 

 

Saturday

 

Fast, douse twice, scout and track in nature for at least 2 hours.

 

Read More A weekly template

Part 2 of the get ready for the army notes: What to work on?

In the years I have studied the martial arts I have followed many ways to train and exercise. So far the best method to advance and enjoy the work for me is a two end approach. You take a good look at yourself and point out what are your very best parts and the worst. You create a plan to work on those both ends in the same time and so you bring yourself closer to a clean place while you enjoy and learn from the work. For example I enjoy and love to roll so I practice this natural movement to advance something I have a minor talent for and I do not enjoy nor am I good at swift movement so I work on spring movements and the way I look at them. This is just a simple example but you can apply this to your daily work and to anything else in your life. You have to be honest though. Otherwise you are looking at a distorted mirror.

There is great power in being able to laugh at yourself and to enjoy yourself at the same time.
Read More Part 2 of the get ready for the army notes: What to work on?

Here is a daily template for work:

Good morning!

 

Health and potency in the body

Sweat is the outcome of honest work

Start with

10 swaying vacuums (you exhale fully and press the stomach inward and sway on your feet in different ways to better feel the spine and controlling it (10 heart beats count))

10 stuck pipes (you inhale fully but keep the stomach straight and work to push the air out as you close the throat for the same count)

30 pelvic floor breaths (you pull up the pelvic floor muscle as you inhale and relax)

 

Breathing through the body (10 heart beat count, you match a step per heart beat and work to feel each organ, breath through it and feel the pulse as you move and keep the arms up as you do the upper body)

Suggested body part list: Hands, wrists, forearms, elbows, arms, shoulder joint and muscles, upper back, chest, neck, upper spine, face, middle spine, ribs, lower spine, lower back, stomach, hip joints, behind, thighs, knees, shins, ankles, feet

4 times: slow movement drills (push up; sit up, leg raise, squat)

Go through the joints (move them and than swing them) in the push up positions (up down sides)

Spine work on the ground to ease any tension and to strengthen the spinal  connective tissue by unlimbering it through slow neck twists with breathing and spine bending with breath

100 steps walking on the fists 4 ways (forward, backward, up and down)

10 walk up and down the wall

100 counts of swinging the body around starting with 30  upright  windmill  fist  flailing

10 minutes juggling water bottle, balls football

 

15 minutes  density and freedom of movement using the stick (focus on alignment and movement awareness in any position starting by doing the 4 basics with the stick in the 2 classical positions (neck and back) and than density in the arms and mobility)

10 minutes fluid movement using the ground, rolling, and the chain together

5 minutes whip myself to learn to deal with and redirect tension and pain and fear

10 minutes edged tools work and shadow fighting against many

Douse

Pray!

 

Good afternoon!

 

Breath pyramid as high as possible

Pray!

 

Good evening!

2-4-6-8-10 of the 4 basic drills focusing on prolonging the breath phases  (for example you do 4 push ups on the inhale and follow immediately with 4 push ups on the exhale and follow immediately with 4 push ups holding my breath)

100 breaths hanging from the bar to unlimber the spine

120 breaths as I hold my ankles with my hands and twist and turn on the ground to release and become aware of tension

30 Jesus pose (lie on the ground with your legs straight and your arms to the sides) leg raises to the opposite hand . 30 on the back and 30 on the stomach

Write 6 tasks for tomorrow

 

Pray!

Douse

Read More Here is a daily template for work:

Monthly plan template for May

Morning:

Water

Spoken prayer (affirmations and thanks) continuous for 5 minutes (hay chasm)

Day 1

30 minutes breathing through the body with walking and pulse awareness 12, prolonging the breath during the four basic drills (focus on prolonging the breathe pause phase during walking)

30 minutes Super slow movement for fine-tuning (one step a minute, the four drills) and than shadow surviving against many

Day 2

30 minutes sitting down and getting up, rolling

30 minutes chain work relaxation and natural movement

Day 3

30 minutes wall work from the ground up: freedom of motion and alignment in motion without giving support (for example walk up and down with fists and than with feet)

30 minutes stick work for wholeness in the body and density and than movement and work against others cleaning tensions in the joints and creating awareness and ability to move it

Day 4

30 minutes breathing while tensing and relaxing the body (on the ground, standing) and than staying in the static push up and other variations as you tense and relax in waves and than while moving.

30 minutes work with eyes closed (shadow fighting using the other senses to navigate)

Day 5

30 minutes wall work focus on hitting ability in all parts and moving each part of you without affecting the others. (work on awareness in the fingers, fist and so on)

30 minutes knife work minimal movement and awareness

Day 6

30 minutes whip work to clean fear and tension from the body and mind and to defend myself and others

30 minutes work on juggling to teach the eyes to relax and coordinate. (bottle, balls, footbag)

Douse

Mid day

Breath pyramids while walking to clear the mind and place you in the moment.

Russian Study in speech and writing

Evening

90 full body twists with the arms flailing in the three hip/ankle/heel variations

10 minutes pushing and pulling on myself to clean the body of tension. For example holding the ankles with the hands and rolling on the floor.

Write 6 simple goals for tomorrow

Douse

|Saturday

Douse

 

Fast

Read

Watch the DVDs

Move and be silent in nature

Read More Monthly plan template for May