Inner Tube + Duct Tape + Flat Rope + Play Sand = DIY Bulgarian Bag Fun

This is my DIY (Do It Yourself) “Bulgarian Bag”

After tripping over this exercise tool and watching some videos of how it is used, I thought it was a pretty nice way of getting a challenging workout… but the ‘real’ ones that Ivan Ivanov created are a bit pricey to test drive.

But, thanks to youtube, I found some DIY tutorials to cut the price from $211 – $155 (Leather costs more than canvas) down to about $30.00.

It is ugly, but like my camera equipment, its a tool for getting ‘pretty’ results not to look pretty.

Cut the inner tube, fill with sand, roll the ends toward the inside of the arc (better handles), and zip tie them closed.  Then duct tape the ends tight for grips.  I added the flat rope loops for some of the spinning exercises and to vary the hand positions for triceps/bicep exercises.  Mine came out to be around 39 pounds at first, but was too heavy to start with so I reduced the heft to about 30 pounds (between the 26 pound “medium” and the 37 pound “large” bags Mr. Ivanov sells) which is probably still a touch heavy, but my pride won’t let me go any lighter.

The variations on bulgarian bag exercises are endless, but this is a series of simple (but definitely not easy) exercises that I started with:

5 Rounds of:

10 “open spins” (full circle rotations to the left for 10, then right for 10)

10 push ups (which I varied with ‘frog’ push ups and ‘climber’ push ups)

5 Rounds of:

“Snatch Jumps” (execute a classic ‘snatch/clean’ motion’ with the bag landing – GENTLY – on your shoulders then jump/throw it back to the start position)

10 Repetitions of the TacArnis Concept Footwork patterns.

I shot the video on on my deck for better light and more room (because my wife likes nice things in her house to stay nice) – please don’t think I’m all hardcore/Rocky IV about this stuff.  It was 30 degrees and the deck was a little slick.  I have enough room for this routine in my basement and the floor is much safer there.

There is a learning curve to using the Bulgarian Bag, but I know that applying the “Form, Power, Focus, Speed” training concept from the Kenpo/FMA blend that is the foundation of TacArnis, this will be a fun/challenging addition to my fitness program but also develop kinesthetic awareness that translates to TacArnis training as well as overall health/fitness.

I strongly suggest ensuring you have enough room and a safe space to exercise in with something like Bulgarian bags or any exercise routine for that matter.

“Concept First” training

As with the AGILITY AND FOOTWORK post, this one highlights one of the central training ideas of TacArnis –

TRANSLATION (The ability to apply a concept/tactic/technique in a variety of situations effectively with available resources).

Tactical Arnis focuses on using sticks/weapons as training aids not solely as ‘weapons.’  There is a danger in getting really good at swinging rattan sticks intricately… you can only swing rattan sticks that way.  When will you have them in a practical, realistic self defense situation?  You probably won’t.

But, you will have a belt, broom handle, shoe, pencil/pen, bookbag, car keys, flashlight…

So we ‘train smart’ and keep things simple with a priority on fundamental concepts and movements at every level of training.

In the video below are a few patterns/translations that are common to Filipino Martial Arts (FMA’s).

Double “Siniwali” (weaving) – Stick translation to empty hand reinforces combination strikes and continuous motion.

Downward Figure 8 – Stick translation to empty hand is either a hammer fist to back hand or hook punch to backhand strike.

Upward Figure 8 – Stick translation to standard upper cuts (fist or palm strike) as well as upper cut looping to a hammer fist to the grown.

These are obviously not the only translations of these concepts, but they are a good start.

 

Dan Donzella Rocks….

I don’t do the math often, so I’m stunned every time.  I’ve been involved in martial arts for over 28 years….

After all that time, the most important lesson as far as I am concerned was from Dr. C. Jerome Barber, my main instructor.  He always encouraged us to explore other systems, styles, and schools.  As a TacArnis minded guy, this makes a lot of sense since it exposes a student to different movement styles ‘because you won’t be attacked by someone who moves like you’ as Jerome would say.  Jerome trains in defensive firearms as well as martial arts so his mentality has always been a practical one.

As a life lesson, though, training with other styles is a way to stay in that ‘newbie’ or white belt mentality.  After 28 years of training, I still get nervous about stepping onto someone else’s training floor, but that’s the point!  It’s humbling, frustrating, and exciting.  In the end, it makes you a better teacher, student, and person if you are willing to ‘put on your white belt’ every once in a while.  Submitting to someone else’s system – especially when you have your own way of doings – is not an easy thing to do, but shows respect to another view point.  And, as far as leadership goes, sometimes the best way to ‘lead by example’ is to be willing to follow.

On, August 25th I attended a seminar with Dan Donzella at Ken Swan’s school .

I’ve known Dan since the early 90’s and I want a blood transfusion or the secret to his diet – he has not change one iota!  Fit, fast, lean, and skilled as ever.

Dan’s no-nonsense approach to training has always impressed me.  His style of movement is intricate at times, but he has a knack for breaking it into bite size elements that make it easy to learn quickly.

Dan intended the seminar to cover his Beginner and Level One curriculum, but he took the time to give me some one-on-one work on higher level material.  The material blew me away, but also Dan’s generosity because he had so many other students to teach as well.  Ken and his students were gracious hosts and training partners.  From the time I registered/paid to the end of the session, I think just about all Ken’s student’s took a moment to say hello.  As training partners they committed to mastering Dan’s curriculum and worked hard.

Training with Dan, Ken and his students was a great time.  Ken’s school is minutes from me and I could have just dropped in to say hi and hang out with him instead of getting on the floor, but it’s about the training.  That’s what bonds us.  Taking Dan’s class was more than training, it was a sign of respect, cooperation, and camaraderie.  I could have walked in with the mentality that I had already ‘been there done that’ since I’d trained with Dan before, trained in Arnis for over 23 years . . . but I walked away with a head full of new discoveries from “old” material, and reconnected with a long time associate.  Besides, if I expect students to follow my instruction, I should be willing to follow someone else’s on occasion too.

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Congratulations to Dan for his partnership with the Syracuse PD.  During our conversations, I was glad to hear that the Syracuse PD is taking advantage of his knowledge too.  He teaches a defensive tactics program specifically designed for Law Enforcement Officers (LEO).  As a martial artist, Dan is great but as a TacArnis minded kind of guy, the topper for me, is that he’s a shooter too – just like my instructor.  His mentality about training has always been a practical one as well.

It’s never been glorious…

Image via Wikipedia

Life, let alone combat, from earlier times tends to be romanticized when people begin talking about ‘the good old days.’

I cringe when I hear comments from martial artists like “I wish life was like it was back in xyz…”

Here are some reality check videos from a few of my favorite “geek channel” shows to remind us that we have it pretty good on a daily basis – let alone when it comes to fighting/combat/self defense.

The trade off seems to be that modern society is obsessed with ‘working out’ and ‘conditioning’ because we have it so good that we are our own worst health risks…

The Blacksmith/boxer probably didn’t have to do too much ‘conditioning’ in order to be ‘fit to fight’ by the old standards.

The Farmer/Foot Soldier probably didn’t need to take PT tests too often and probably was very familiar with death/killing/slaughter given the daily life of herding/selling/butchering livestock.

The Herder/Fighter was VERY familiar with long stretches of boredom and having to be vigilant in all weather conditions – as well as fighting off the occasional rustler, coyote, wolf or other predatory threat to his herd.

And the idea of ‘women’s self defense…’ in a time when women lifted, carried, pulled, cleaned, killed, washed, built (and yes fought when they had to) probably would make them chuckle – women were tough as nails (maybe even tougher than some of the men) because of the work they did.

T.A.W.G. Workout Rewind 5/20/11 – Power and Focus training

Form, Power, Focus, Speed… This is the technical progression from the Kenpo influence on TacArnis training.

Tonight’s workout targeted POWER and FOCUS by using a ‘functional training’ approach.  It’s challenging, fun, and good strength/conditioning to boot.

GOALS/OUTCOMES:

• Using objects as visual and ‘touch’ references to develop awareness of where energy is going and how much energy is being creating
• “POWER” training using the 10 pound medicine ball to ‘trick’ the nervous system into recruiting more muscle/energy than just empty hand alone
• – it’s also a lot of fun to bounce that ball around the room.
• “FOCUS” training with a focus mitt (no pun intended) held in both hands.  This helps students ‘see’ where their energy starts and where they send it because they know where they are starting/sending the focus mitt when the throw it.

Many times – especially as beginning students – we only ‘throw’ our energy TO the bad guy  instead of THROUGH the bad guy.  By using this type of drill/training, students learn faster, get stronger and better conditioned – as well as ‘smarter’ about their movements.  Students ‘own’ their learning since they observe what they are doing, adjust/orient themselves, decide  what to fix or repeat, and act by trying again.. and again.. and again.  This is the OODA Loop in action.

For Self Defense focused martial arts, this is a BIG win win since they are learning to operate independently –  to succeed –  by using the OODA Loop.  I won’t be there to tell them what to fix in a crisis or in daily life.  Don’t get me wrong, I still coach and guide things, but this approach builds self confidence vs. the ‘is this right?’ (constantly seeking the teacher’s opinion about what’s right or wrong).

TAWG Workout Rewind 5/12/11 – Basics Training Inventory

Image via Wikipedia

A good dust kicker.  Thanks to Michele for the chance to run through ALL of the basic self defense techniques, ALL of the basic stick and empty hand drills, ALL of the footwork drills… all of the basic ‘stuff.’  PHEW!

Goals/Outcomes:

• Self Defense basic level techniques:
• Wrist grabs
• Shirt Grabs
• Chokes
• Bearhugs
• Strikes
• Ground
• Wall
• Block Check Counter/Trapping Hands
• Three count
• Four Count
• Two Count
• “One” Count
• “No” Count
• Reverses
• “Hand Flash” drills
• Stick strike/defense
• 12 Angles of attack/defense
• “6 Position Blocking” drill
• “Live Hand” basics
• Footwork/Mobility
• 12 directions of mobility
• Bob/Weave/Slipping
• Stances

Now I know this is a long list.  But, don’t think we stood in rank and file with me calling out like a drill instructor… All of these elements are interconnected so deeply that I just had to make sure there was an ‘opportunity’ for each of these listed skills to be used.

I like to keep things moving, and this was a LOT of stuff to get through… but it was fun, a good workout, and a good ‘road mark’ evaluation.

Real training vs. “REEL” training

Training for reality is about effectiveness.

Training for making a ‘sizzle video or  “REEL” or for demo is about image and presentation.

Both have a place in martial arts BUT it’s very important for instructors to know the difference so we don’t teach ‘show’ when we need to be teaching ‘go’ skills.

Here are some links to videos when I did a keyword search using “self defense, moves, techniques, demos”

1.  Which are “real” or ‘REEL’ self defense and why?

2.  Which one (or ones) accomplishes the ‘mission’ whether it’s ‘real’ or ‘REEL’ training.

Women’s Self Defense

Carjacking

“GO” video

RCT

T.A.W.G. Workout Rewind 4/12

Thanks to Tom, Tony, Rick, Andy, Sabrina, Alex and Dianne for an awesome class – again!

A special thanks to Andy for joining us.  He brought a great work ethic, energy and enthusiasm.

Training Objectives/Outcomes:

• The “Layering” of movements – head movement, hand blocks, footwork.
• “Train like you fight” footwork – practice movement to find ‘avenues of escape’
• FMA blocking is ‘zone defense’ not ‘point defense’ movement.

We even made the time to shoot the “Hand Flash” drill for the “Skills and Drills” article.

Apologies for no T.A.W.G. Workout Rewind for 4/5/11 – Michele, Tom, and Tony sweat a lot while we tried some twists on standard training drills.

Drills for Skills: Preparation not… well, you know.

The Tactical Arnis motto is to “Train Smart.”  One way we do this is focusing on the ‘big picture’ training goal of our program – preparation for self defense.

Other martial arts programs focus on the ‘art’ of their martial art system in order to preserve the tradition, others focus on the sport and competition, and still others want to use martial arts as ‘character building.’  Different people train for different reasons and it’s good that they can find a school that fits them.  But, there can be a ‘danger’ when there is a disconnect between what you are training and why you are training it.  That’s why Tactical Arnis training is clearly focused on one objective – preparedness.  Personally, this is a bit ironic since I train for something I would rather avoid, but Shakespeare gave Hamlet the best explanation for this enigma:

“If it be now, ’t is not to come; if it be not to come, it will be now; if it be not now, yet it will come: the readiness is all.”

(Hamlet. Act v. Sc. 2.)

An example of a drill that develops preparedness is the “Hand Flash” drill borrowed from my time training with Bobby Taboada in his Cuentada Balintawak System.  This drill is an empty hand version of the ‘defense and counter’ training approach that is signature of Filipino Martial Arts (FMA) in general and Balintawak specifically.

The “WHAT” of doing the drill is to isolate and develop quickness and speed.  ‘Quickness’ is your ‘first twitch’ explosive move that takes you from ‘zero to 60mph’ whereas ‘speed’ is your ‘top speed’ once you get going.  The “WHY” is NOT to master the drill for it’s own sake, but to prepare students for the ‘furball’ of reality.  If we look ‘pretty’ too… well that’s just a bonus.

This is a great drill and shows up in other systems, although it may be done differently. Click the links below:

Balintawak Basic Defense and Counter (Stick Version of the “Hand Flash” drill)

Modern Arnis – Hubud and Siniwali Boxing

Siniwali Boxing Feeds

Tactically Speaking: Do you have “Excalibur Syndrome?”

This video was not created for the “Joe or Jane Civilian” audience, but the “Excalibur Syndrome” mentality is not exclusive to Law Enforcement Officers (LEO), Military, and/or other ‘Operator’ types.  Do a quick google search on ‘swords for home defense’ … Continue reading →