Theme for this cycle: Moving and Striking with a Weapon
Area of Focus: Relaxation
Area of Focus: Relaxation
Class Objective(s):
- We will continue to work with moving from the initial attack and responding with multiple strikes/stabs/slashes while moving into the attacker. Â Tonight we’re going to extend the work we did Tuesday, with drawing the weapon during our initial movement, as well as responding to a knife attack.
- Tonight we will start deploying (drawing) our weapons as part of the response
Breathing Exercises (we will stick with the basics for this week):
- Push-ups
- We’re going to do normal push-ups in sets, but between sets, we must remain in push-up position. Â Rather than tensing, we MUST relax if we’re going to get through this.
- 5 pushups
- remain in position for 15 breaths
- 10 pushups
- remain in position for 15 breaths
- 5 pushups
- remain in position for 20 breaths
- 10 pushups
- remain in position for 30 breaths
- We’re going to do normal push-ups in sets, but between sets, we must remain in push-up position. Â Rather than tensing, we MUST relax if we’re going to get through this.
- Squats
- Normal squats – in sets, and between sets, we will hold at the half-squat position
- 10 squats
- half-squat for 15 breaths
- 10 squats
- half-squat for 15 breaths
- 10 squata
- half squat for 30 breaths
- Normal squats – in sets, and between sets, we will hold at the half-squat position
- Sit-ups
- Normal sit-ups – in sets – between sets hold @ 45
- 10 sit-ups
- @ 45 for 15 breaths
- 10 situps
- @ 45 for 15 breaths
- 10 situps
- @ 45 for 30 breaths
- Normal sit-ups – in sets – between sets hold @ 45
Joint Mobility Exercises:
- Split “stretch” – feet more than shoulder width – knees straight/feet flat – tense and hold – breathe out, relax, feet out a little more, repeat
- Arms in circles from the shoulders – little circles/big circles/medium circles/etc – in sync (both in same direction and timing) – out of sync (same direction, one ahead of the other) – opposing (opposite directions)
Work Specific Strengthening Exercises:
- 1 on 1 – one partner pushes (no fists) the other partner waves and moves with it – back/forth/up/down/whatever – we will do this for 2 minutes per person
- this develops relaxing and moving with the attack – should be very tiring for the pusher
Drills/Games:
- 1 on 1 – drawing the knife – hands on shoulders, eyes closed, when you feel your partner moving – push the appropriate shoulder – this develops smoothness and introduces the muscles other than the shoulder that are useful for this.
- Start with your knife concealed your partner strikes you, wave and draw the blade stab him
- This is to work on the movement/skill to draw the blade while you’re moving – shoulders and elbows should be relaxed (minimal tension) and feet should be moving
- Start with your knife concealed – your partner strikes you, you wave, strike, deploy the blade, and stab
- If necessary to breakdown, this is avoid injury/damage, attack to cover drawing your weapon, deploying the weapon, using the weapon
- Start to work in the stab to slash “transitions” that Al taught us – the arm is a spring with a knife on the end, and each stab turns into a slash and vice versa
- We should switch partners regularly and get lots-o-reps
- We can then turn this into – your partner attacks with a knife and you move, counter, draw, cut, etc
Self Defense Applications:
- A caterpillar line for checking against everyone in the class
Review: