Burpees, Body Weight, and Bands


In a previous post I mentioned “Instructional Alignment” is a fancy way of saying that TacArnis uses the same concepts to instruct that students will apply as tactics.  This goes for our conditioning/fitness component as well. The conceptual lesson of “FLOW” is challenged when we combining conditioning exercises with TacArnis strikes/drills – creating ‘gut check’ experience.  As a drill “FLOW” is a basic drill in FMA to teach the more important idea of “FLOW” as a state of mind – KEEP GOING!  Even when you are tired, stressed, scared or injured.  KEEP GOING!  Taking concepts out of the physical drills and recognizing them as Concepts/Ideas means remember that they can be applied in other ways – and that is the bigger lesson.

I know I’ll catch flak from FMA/Martial arts purists out there, but the goal of TacArnis is not to teach “FMA” as “FMA.” It is to USE “FMA” and other martial skills (and ‘non martial art skills’) in order to “Train Smart” for self defense success.  The concept of “FLOW” as a state of mind is as important (if not more so) than mastering a drill that is meant as a primer for basic physical skills.

  • Burpees (0:08 to 0:29):  I have to confess that I have a love/hate relationship with the Burpee exercise, but it’s like one of the best whole body exercises you can do, so I do it.  For this workout we did the following:
    • 1o burpees w/4 punch combo (Jab/Cross, hook/hook) Tom punching
    • 1o burpees w/4 punch combo (Jab/Cross, hook/hook) Paul punching
    • 10 burpees w/single and double siniwali
    • 1o burpees w/bob and weave defense and 4 punch combo (Jab/Cross, hook/hook) Tom punching
    • 1o burpees w/bob and weave defense and 4 punch combo (Jab/Cross, hook/hook) Paul punching
    • Total 50 burpees per person.
    • NOTE:  You can give the ‘focus mitt guy/gal’ a longer rest by having them not burpee if needed BUT it will add time to the overall goal of 50 burpees (or whatever total number you are shooting for).
  • Body weight (0:30 to 0:36):
    • 10 body weight/partner squat lifts combined with bob and weave defensive movement Tom lifts
    • 10 body weight/partner squat lifts combined with bob and weave defensive movement Paul lifts
  • Bands (0:37 to 0:39): SOLO
    • 2 x :60 intervals continuous motion w/the band wrapped around your chest or waist to ‘punch it out’ – Tom
    • 2 x :60 interval continuous motion w/band wrapped around your chest or waist to ‘punch it out’ – Paul
  • Bands (0:40 to 0:52)
    • 2 x :30 intervals continuous motion with partner hold (use the stick to save your hands) stick and empty hand – Tom
    • 2 x :30 intervals continuous motion with partner hold (use the stick to save your hands) stick and empty hand – Paul
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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


A Senior Drill Instructor supervises the inspe...

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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.

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

MCMAP – and we’re not talking fast food.


Forget about the demo for the MMA guys in the beginning. It’s nice but meant to be pretty and informative. Pay attention to the “Last of the Mohicans” challenge and the choices that the MMA guys DON’T make because, though they are incredible athletes and tough as nails with incredible techniques, they haven’t trained to make ‘field’ choices.

The “One Mind, Any Weapons” approach translates well to civilian training. More than focusing on mastering techniques with various weapons, a strong focus on training the brain makes a student responsive, adaptive, and effective because he (or she) can size up what they have, what they are facing, and what they need to.

I especially like the emphasis on conditioning and mentality in conjunction with technique.

T.A.W.G. 3/22 workout fun as usual


Thanks to Tom, Dale, Sabrina, Dianna, Rick, Tony, and Alex of another fun one.

Training Objectives/Outcomes:

  • Footwork vs. “Stance”
  • Tactical Arnis is a high mobility system
  • Controlling your movement while disrupting the bad guy’s
  • Intro to the T.A.W.G. footwork patterns.

The difference between training ‘footwork’ and training ‘stance’ is difficult to grasp for some, but the great thing was to watch Sabrina and Dianna (very new students) working through the confusion.  It was just as interesting to watch some of the more experienced students making connections and sharing their lightbulb moments.

Next week: Scenario games!