Water training

Being in the water is a natural experience. We’ve all spend months in liquid and returning to it is second nature.

Standing neck deep in water is relaxing and can be challenging in the right mindset and conditions. If the temperature is low, then the body needs to contend with the elements and the blood flow and heat generation is getting a workout. If the temperature is mild, the body can receive the same by swimming and diving.

One of the great things in water is they resist all movement and give instant feedback. Clap your hands in front and clap them behind you and feel the water resistance to the movement. Try to do this faster and faster and the water will respond in kind.

Kick with your feet and strike with your arms. Roll and turn, switch positions and height. Shadow fight slow and then faster and faster and you will get a great lesson in movement efficiency and your entire body will learn to move more as one unit and forgo excessive tension and movement.

Breathing wise. When the temperature is low. Direct your breath into the places that warm your body. The locations are slightly different for each person so note where your body is warmer in cold environments and study yourself. This is a focus drill of course and through that, you learn to direct and use your nervous system and visualization to generate actual heat.

Also, Just enjoy the water and watch out for gators 🙂

Power allows for grace

There is a strong trend in martial art and in life where we claim technique is greater than brute force. In many cases, it is true yet there is no place for us to neglect our force production when we consider the full human or any system we are upholding and wishing to thrive, from computer networks needing bandwidth as well as proper routing tables and rules to humans needing healthy strong joints and muscles to facilitate what the nervous systems wishes it to accomplish.

Here is a snapshot from our Friday focus on power before we worked on grace/technique

600 push ups in variations

600 inverted push ups or ropes

50 rope dips (similar to ring dips but on held rope)

50 rope pull ups (similar to ring pull ups but on held rope)

100 rolls from standing to ground to standing on one leg

50 Leg raises on dip bars

300 breaths in the neck bridge

300 breaths in the upside down bars hold ( see picture) It is a favorite of mine and very healthy when worked in progression into a routine.

Force and health allow us to be graceful. Without force, we are nothing, Without grace, we are nothing. We have to balance it out constantly and never neglect either of them.

TENDON STRENGTH MONTH

A car is powered by its engine and fuel but the transmission carries the power to where it is manifested.

Let’s focus also on our transmission which is our joints and connective tissue.

Here is a three month plan to build up the the tendon mind health and connection. Tendons take longer than muscle to grow and change so take care to listen to your body and never play the music out of tune. Practice the holds and movements below in an alternating manner where you spread them. Do each one three times a week to let the body build itself and come together in a new way of locomotion.

Three times a week:

  1. LOWER BODY – Bend at the ankles, knees and hips till you reach a ninety degree angle at the knees and the feet are under the hips. Walk 120 breaths forward and the same backwards, sideways and turning. Keep your back upright at all times and allow yourself to relax your face and neck.
  2. LOWER BODY – Place your feet on a sliding surface ( a sock on a stone floor or smooth plastic on a rug) as you lie face up on the ground. Inhale and lift the hips up by pressing one foot backwards and repeat 60 times per side and alternate with each step.
  3. SPINE – Lie on your back and arch to for a full body arch with all limbs joining the arch. Breath and rock forward and back for 120 breaths. Repeat while on your stomach and on each side. Allow one arm on the ground when you are doing the sides to ease into the movement. Keep the arch alive instead of stiff and move from your breath.
  4. UPPER BODY – Hang on the bar and sway forward and back for 120 breaths. Avoid straining yourself in the beginning and build to a full 120 breath of swinging forward and back. Once you can do it in one go, advance to playing and swaying in different directions and heights. Swaying is much more taxing than static holds so progress with care.
  5. UPPER BODY – Hang on the parallel bars for a 120 breaths. Sway the body forward and back and again, take your time in getting to doing this in one set. Make sure your shoulders do not sag and on the other hand are not tense and your entire body moves as one.

Enjoy the movement.

Books to build character.

A mans substance can be felt and though flash and pose is shiny, it is not lasting.

Books to build character:

  1. Beyond Band of Brothers by Richard Winters.
  2. The Doctor and the Soul by Victor Frankl
  3. Westward the Tide by Louis L’Amour
  4. Inside Delta Force by Eric Haney
  5. Maps of meaning by Jordan Paterson
  6. The Dichotomy of Leadership by Jocko Willink
  7. The Ashley Book of Knots by Clifford Ashley
  8. Write your own book by you…

A single idea can change your life. Each of these books has many ideas that can alter the course of time in your life. Invest wisely.

The half way hold – Strength Mobility

The tip of the wave can be sharp and as such we tend to avoid it.

Fighting can be a clash if we ignore the tip of the wave in our training.

Here is a hold which is not fun in the beginning but builds a lot of staying power and connective tissue strength and that allows us grace and power in conflict application and in life.

Place yourself in the push up position and on your fists.

Lower yourself so your elbow joints are at ninety degrees and your wrists are straight as your back.

Breathe and count your breaths until your reach 300.

That is it.

Repeat this a few times a week and modify for your needs as you wish.

One modification I enjoy is using one hand at a time so the body learns to balance more and spread the needed tension throughout.

The work is a reward.

The dancing plank

There is a special place in hell for boring work.

One of the most boring drill there are is the plank hold. Let’s put music and rhythm back into it. 🙂

Place yourself in the plank of your choice.

Start dancing within the plank.

Suggestions:

  1. Walking with your limbs to the tempo
  2. Turning your hips side to side to the tempo
  3. Twisting your neck and shoulders to the tempo
  4. Turning from facing down to facing up
  5. Jumping all limbs in the air
  6. Shaking your limbs in the air
  7. All of the above together.

Music suggestions:

Have fun, Strong fun 🙂