Mixed training routines with rest and explosion. LC strength and conditioning 5.


 Mixed training routines with rest and explosion. LC strength and conditioning 5.

I make it to Martin Rooney’s weekend seminars every time he comes to Copenhagen. The reasons for this are many. To start with he is a power house of positive energy, then we can start talking about all the knowledge he has and his ability to teach. Finally he walks the walk. As you can see in the video and on the YouTube channel, he works with fighters as well as other sports groups.

When I saw the video below I felt inspired to put this entry up. It made me think about my “stick- aerobics.” The name stick aerobics is a joke even though there is some truth to it. In the past, I have put things together like: box jumps, push ups, hitting sit-ups with hand weights, shadow boxing with hand weights, different bag work unarmed and with sticks. I have even used wt-dummies, side arm draws and weightlifting bars as heavy swords/staffs. The idea is simple, you work on explosive work and power or you work on the long haul. Even if you choose to train the long term burn you should be aware not to beat your self down to where you are training sloppy technique into your system. Remember that you are teaching your nervous system to perform an action again and again. If you teach your body to be tired and sloppy that what you will get. did you know that you can have chronically tired/fatigued nervous system?

Martin likes to build fighters up, you can see that in the video. One of the reasons I feel so inspired by him is the fact that MMA fighters and any other type of martial artist is expected to be a good athlete. That means power work, strength work, body weight work, and much more as well as being good at the art they choose. One way to achieve this is through exercises that are strength and power orientated and still closely related to the sport at hand. You can see some of the examples on the YouTube page TFWarriors1.

One of the reason I believe so much in balanced training is the changes I have experienced by looking at balanced training and do it … walking the walk! A good example is how a shoulder injury did not get better until I looked at the static strength in my shoulder as well as the mobility there.  Working with clients has become easier because of the widened view I have on what balanced is.

Any Hoo, enough about all that. Watch the video and use some rest based training to keep your power powerful, your speed quick and your focus on the end result. As you become better at the given skills you will be able to take shorter and shorter breaks and your power and speed will improve. If you are working on speed with a weapon and a tire then keep the speed up to a certain level at all times.

The last little tip is this: Try to put some actual fight related skills in with a mix of power/speed exercises. Have you ever done fig-8s with dumbbells?

Well do you feel inspired to start mixing things up? Here’s an idea for FMA.

Kung fu people have their wooden dummies and boxers have their speed bags and heavy bags. What do you do as a FMA person? Using training tools such as dummies, tires, heavy bags and so on can be a way to train aspects of self-defense/combative training.

The next question is why use the lifeless training partners? The answer is easy… Because your training partner can’t meet with you that day, you might want to work on some things ( point foot work or triggers possibly ?) without the added stress of a person hitting you in the head, maybe your partner doesn’t like getting hit with to much force, or you might even like to use it as warm up for strength and conditioning like I do. Another possibility when it comes to dummies etc can be speed drills. Using different weight sticks is a good way to work on speed as well.

I’ve seen different possibilities on the web and a few in person. I’ll mention a few and show some pictures which are links to videos.  As I have written before in other blog entries … the techniques and or ways of training are not something I support or not support. They are chosen only for the views of the training dummies / tools.

We will start with the first video which I have put up. It goes back to Stonewall-Shield.  Click Here or watch the video here on the blog.

That was straight forward and easy to understand. Wheels a metal frame and a tire can get you warmed up nicely if you use the require energy. The bag will also supply many possibilities for training alone if you pad your stick, don’t cut into it with real knives or use to much force with trainers.  The next video shows a possibility that someone put together with several tires. A few mods like some elastic cords connected to the bottom (connected to a weight) and some protective gloves could really be fun to work with. Heres the next video/picture link. Once again the personal trainer in me says, make sure you are using something heavy to avoid the vibrations going back to your joints.

In the next one you can see the traditional way with the tire bound to a tree /pole. One, two or three tires would also supply the possibility for more techniques to be trained. But that’s only if you want to, otherwise one is more than enough. Another idea could be to hang some more tires at several different angle around the tree. That would give you a chance to work on footwork etc.

The next version I would like to mention is the cutting pole. I’m still working on how to put one in the yard without the people next door going nuts. A simple pole in the ground supplies a hard object to cut into with real bladed weapons. It gives a little idea of what happens when a knife/etc gets stuck or bounces back in unexpected ways.

Last but not least a very simple version on a rope.

All this brings me to the subject of why do it again. You can work on speed and power and many other aspects of training, but you have to train with partners/classes to be able to defend your self or have a chance at defending yourself. I like to tell people to train with helmets from time to time in order to make sure you are still hitting to target with timing. This can get tricky when you only train with a dummy.

That’s it for now, Keep it real out there.

Be Proactive in Life and Training

CW

From The Vault Escrima videos


I did it! I found some old dvd’s with demo’s and other stuff on them. There were some with other instructors. I’ll try to get a hold of them to make sure it’s OK to post a video with them. Until then I have posted a demo we did for a shoot fighting tournament around 10 years ago (?) There is another music track added to it because I knew YouTube would ban it due to music infringements. That means no cracking sounds from the hickory sticks striking. Sorry about that.

I am still looking for the GM Rene clips I have somewhere. We’ll se if those are the next videos posted. For those of you who notice little details you will see that we have different logo’s on. There is a bit of history there.

When GM Rene stopped working with the Germans, Master Bill stayed with the German org. Steve Tappin and the Scandinavian org. went it’s own way. That is the logo you can see on the tee shirts. Just to finish the story, politics and ego’s got in the way again and there was another split. The Scandinavian org and Tappin stopped working together. That is where Weapons Combat System came into the picture.

After 15+ years of politics I finally came home to where I belong by following the teachings of GM Rene Latosa again. Now I just want to train, teach a little and hopefully get to the states from time to time to get more feed back from GM Rene. OOH and post a few old videos from time to time. What can I say, I must be getting old.

Any HOO! Here’s the video. I’m just tired of all the heavy metal music with the videos right now. Live with it.

Be Proactive in Training and Life

CW

Thoughts on real life self-defense.


Master Bill Newman liked to say that he was very happy with the escrimadors here in Copenhagen many years ago when GM Rene, Master Bill and many others were still part of the same organization. He would also say that we were good because we did not know defeat, you could see that in the nature of our attacks / counter attacks and we never gave up. We refused to accept defeat in any form. That is the essence of real life self-defense. The minute you focus on the possibility of defeat in a given situation, it affects the nature of your responses and actions.

For me it’s about self-defense and combative training. Because of this I have run into the mentality that martial arts is bla bla bla. When I trained at a local karate club there were two factions. There was a sports and “art” side/group and there was a a group that was pretty hardcore. The hardcore types drifted away with time, which made me do the same. I like the idea of discipline and many other things about what people “call” the art today. With that said we have to look at the real life applications and ask our selves if they would work if just one of a variety of factors changed.  Adrenaline and it’s effects on motor skills alone is one of the factors.

When we go back in time to when we were kids, we were tought to use this technique or that one to defend our selves so no one got hurt. We have to be sure we are not controlled by this same set of rules when we learn how to really defend ourselves today. That is the reason I do not teach kids what I teach other people. With that said I do say you will learn more later. I was taught to be the man of the family, and the ugly consequences of it,  if my father never came home from work. It’s a hard burden for a young boy. I would not wish it on anybody else. There were reasons I will not get into here, but there was a reason for what was taught to me. That way of learning changed me for life. Having a girl friend that was raped at one time in her life and another that I suspected was raped reenforced this way of living. Working security has reenforced many thought once again. What I am trying to say/write is that we can hope the world was/is what we wish for, but there are some solid truths that we have to acknowledge.  Regarding this subject you can check out When is there a lethal threat.

All this ties into why the combative arts are not focused on many of the same facets of defense as martial arts. Assumptions that an attacker follows some kind of fair play code are dangerous. Assumptions that we can knock a man out with a single blow are very over stated. Just look back at the beginning of MMA when karate fighters fought  BJJ fighters. It was very hard to get that one all or nothing punch to work. The BJJ guys almost always won because of this.

Getting back to the mind set. I have taught students to train to survive first for quite a while. When they are aware of the dangers of “being nice” and how they risk their own well being, then they can train those applications of techniques if they wish. It is based on a realistic understanding of what can happen. This is also why the teachings of GM Latosa have always been so truthful for me. Good honest hits!

MA, The other instructor for the LC Group, and I can train some nerdy aspects of self-dense, with that said it is not for beginners to train. ( we trained espada y daga yesterday) There is a whole basis of reactions and knowledge that are built up over time. That basis has to be built up before being overly nice / fancy in a self-defense situation is possible. Mental strength in many situations has to be built up in some people and others just have it. Some people can see past the pain they are feeling and focus on damaging you with a vengeance.

What’s funny about this is, If we go back in time martial arts were self-defense. The term means art of war. What happened? I can’t give you all the answers without a looooong winded answer. The art of war contains the will to stop, damage, injure and/or kill an attacker and more.  We have forgotten this. To get a little peek into one western view of it go to Bullet Proof Your Mind.  We are getting back to the earlier post When is there a lethal threat.” 

When it’s all over with and done, each of us has to decide how far we are willing to take  the most realistic aspects of self-defense. If you train enough you can move between the different severities of your response to a situation, but that takes time, experience and ability to think under fire. Many people don’t have that. How many people have said “try to cave my head in to a training partner.”  Not many, I would bet. It’s not pretty, or anything else. It is effective!

As I wrote before I will look through some of the dvd’s soon to post some more From the Vault and Strength and Conditioning videos.

Be Proactive in Life and Training

CW

Interview with GM Rene Latosa


GM Rene posted this on his wall. Click on the picture link.

Enjoy the interview and have a great day.

Be Proactive in life and Training

CW


Latosa Concepts, FMA. Why train with two sticks/weapons?


Latosa Concepts, FMA. Why train with two sticks/weapons?

To start with, I know this is not the eco-friendly list of places to buy food and more. The sun was shining and MA, my training partner, and I got to talking about some Filipino martial arts ideas that he had been reading about. We ended up recording a little video to help people become better at working on two stick training and why they should do it.

Depending on who you are teaching, there can be different ways to get some one to understand and use tools and concepts. Splitting a beat / rhythm and getting past the pattern that will trap you in the end is always one of those subjects that some students pick up and others don’t pick up easily. Double stick training is a good way to make people aware of the beat so they can split it. If your standard figure-8 is closed with out too many open windows your shoulders are going to have to roll with the strikes. Body flow working with footwork will help improve the power you generate.

Here comes the saddening part. There are some instructors, who teach a pattern as a secret weapon. If you are being told this, you are being tricked. The patterns ( be is traditional fig. 8, open 8, heavenly 6, etc. ) are there to teach you other concepts and ideas. Some could be general coordination, the ability to split timing, the ability to prepare the next attack quickly, or the ability to generate power via flow.  A case in point could be how your live hand becomes more effective  through training the traditional fig. 8 with 2 stick. If you are training your fig.-8 correctly, each strike starts as an attack. It may end up being nullified because of a counter strike from your opponent, but it should be performed as a powerful attack. It might be that strike which ends the conflict. When looking at a single weapon or self-defense tool  each counter strike or pre-emptive strike should give you the time to do what you have to, be it a tactical function or just getting the h… out of dodge before the attackers friends decide to assault you.

Any Hoo! Enough of that. We recorded this video to help you get started with your two stick training so you can really train with one stick. Ya’ll have a good day and I hope the sun is shining on you where ever you are.

Be Proactive in life and Training

CW

Latosa Concepts edged weapons training with heavy bag video


I promised to put his video up last night when I was working with power mechanism. The video shows some of the training that can be done with a nok knife and a heavy bag. I recorded the video when I was at Butcherslab in Copenhagen the other day. Once again, thanks for all the mails and messages. Enjoy and have a great day.

Be Proactive in Life and Training

CW

Latosa Concepts power mechanism video 2


Latosa Concepts power mechanism video 2

I got around to putting the next video up. This one show another aspect of power generation for striking power. I will try to put another video up to round the subject off. In This video you can see another way to generate power and speed for weapons training as well as unarmed training and so on.

Ya’ll have a great day

Be Proactive in Life and Training

CW


Latosa Concepts power mechanisms video 1


 Latosa Concepts power mechanisms video 1

I have promised to take the camera with me when I train for a while. I finally got around to it today. I was at Butcherslab in Copenhagen today. Before warming up and doing some overhead squats and other exercises I filmed the video below. There will be some more video to go along with it in the future.

Just as a quick note, I coined “power / control mechanisms” to help people start to see the different ways to control power and generate power. Using the correct words tends to help with the understanding process.

As always keep your questions coming, use the contact form here. That’s it for now, ya’ll have a great day.

Be Proactive in Life and Training

CW

Latosa Concepts, FMA Terminology 1. The buffer zone.


Latosa Concepts, FMA Terminology 1. The buffer zone.

In this entry I will write about a few terms used when teaching Latosa Concepts, Filipino Martial Arts.

The concepts that GM Rene uses quite a lot are as follows

  • Balance
  • Focus
  • Speed, timing and distance
  • Power
  • Transition

As well as these, there are terms that are used quite a lot when teaching Latosa Concepts. One is buffer zone. We will start with this today because its relevancy. During the last class at Wing Tsun Kuen, we talked about this. For anyone that has trained or keeps up with FMA, the 5 concepts are found in many systems to one degree or another. So I will wait a little with the 5 concepts.

Getting back to buffer zone. I coined this term to make the understanding process easier. The buffer zone is the area between the weapon and it’s target (that being a part of you) at the point in time when the counter attack reaches it’s target. I started using this term to help people understand and remember that they are training to deal with the most commonly used weapon in attacks…. Kitchen knives. The buffer zone is a tool to improve the chances of an edged weapon attack. When working with sticks it is easier to build a respect for the power that can be generated in a strike or a sequence of strikes. Imagine now that amount of power being used by an attacker holding a normal kitchen knife. Let’s say that the blade is ca. 20 cm just to put a number on it. Now you are starting to understand why there has to be a buffer zone to function as an insurance policy.

When training with sticks, I have seen time and again that people think they are strong enough to stop an attack without much effort. The result has often been a painful backlash with a persons own training weapon. Add to that, I have gone straight through many sticks. We have to have respect for what happens when two forces meet. One is stronger and one is weaker.  With an edge weapon encounter the potential danger is multiplied many times.  For beginners the buffer zone is crucial. If there is no room for  possible collapse of the counter attack then you can be in real trouble. With time and more experience, we all develop a healthy respect for the dangers and understand the trade offs.

That’s it for this time.

Be Proactive in Life and Training

CW

Edged weapons training when alone


There is no need to not train your edged weapon skills  when you don’t have a training partner. The summer is getting closer and with that, there are always problems with training partners going on vacation with the family or just the exam season.  There is no need to not work out and better your skills or just burn off some steam. When there is a will, there is away!

There are many people who have seen me doing what I jokingly callmy stick-aerobics. I have posted a section of one of the work outs bellow. When I do it, I combine working on a sand bag with padded sticks, aluminum trainers, nok knife trainers and many other things. Some sessions combine unarmed confrontations using a dummy or a sandbag and then drawing a sidearm while moving away. There is more about this subject in the “visual Focus Training” entry.

Getting back to the bladed weapons training, you can see me using a few alu-trainers” with an old tire fixed to a stand with wheels. Both the bag and the tire have advantages and disadvantages. With the bag, you can punch it with a normal strike force. With the tire, I would recommend using aluminum trainers or actual bladed weapons.  Another possibility is the use of heavy composit sticks. When you use light sticks the vibrations from the stick go back into your joints. This gives joint pains and inflammation.

There are other possibilities such as cutting poles in the back yard. This gives the ability to experience how a knife feels when it is jammed into something and gets stuck or slightly stuck. Make sure you are aware of the dangers of cutting your self if you chooses this training tool!  There are also other possibilities such as a pole connected to the floor and the ceiling with bungee cords. We are getting back to moveable targets again. Your timing will improve when using movable targets.

For the pro’s out there you can work with the clearing & draw training with the sandbag or the bungee-pole. keeping a bead on the moving target keeps you sharp.

Be proactive in life and training!

C W