I wanted to take a moment to give you all some fitness and drilling tips.
Lately, folks have been asking for some advice on some basic drills and workouts to be done at home.
I have made several recommendations in class, on the blog, and other places, but alas, folks want MORE!
I will eventually make a permanent list that will probably be pasted up on our blog so that it won't just get scrolled out like the others have.
Drills:
GET UPS!!!!
Every one of you should have this mastered. Drill this more than anything, then drill it again. There are several ways to do this. I dare you to try to google "Proper Turkish Get up" or "Jujitsu Get Up". There are thousands of videos out there, all done by "masters", blackbelts, or other gurus. Frankly, I haven't seen a video out there that has it exactly how we teach it, but you can find good ones out there. I advise you all to drill this till your eyes cross.
Duck Walk:
This is a great exercise, as well as a drill. There are many ways to do this, but here is the most traditional for wrestling: http://www.youtube.com/watch?v=DbVP4vDffu4
Or this works too. It's the same move, just slightly different.
http://www.youtube.com/watch?v=8XxvEaUWNsg
Advanced---- Add some "take downs" or "shots" into your drill. I know this video is called "get up progression" but it's not our kind of get up. Watch this video to get some more advanced Duckwalk/Fitness ideas. http://www.youtube.com/watch?v=BfMM476ApA4
Shadow Boxing:
We have talked about this for a long time, and everyone should be doing this multiple times a week. The guy in this video is clearly teaching ring boxing, and nothing that we teach. However, the words he says apply. Try to avoid doing his style of boxing, and stick to the strikes you know. Also, I don't like his footwork, so don't do that... http://www.youtube.com/watch?v=ZUJDKUDI0cY
Heavy Bag:
If you have one. Use it. If you don't have one, Get one...
Heavy bags are valuable for so many things. Ground work, stand up, and of course, striking. Work your punches, mechanics, grapples. There are many ways to work a heavy bag, but I will only cover a couple:
1. Methodical, slow, patterned drilling. This is great to master strikes you know. Do each punch 10,000 times and you will be close to learning something. Watch George Forman. Keep in mind, he has done much more than 10,000 but would still work the heavy bag slowly for hours. http://www.youtube.com/watch?v=ZZtZlTIglDU
2. Footwork, weight, and speed training.
In this video, Jack Dempsey works the heavy bag. He stands where the heavy bag dangles and lets the thing constantly push on him. Every punch is up hill. For our students, I would add in head covers, elbow spikes, and other drills. Also, he practices moving around it, level changing, bob/weave and others.
http://www.youtube.com/watch?v=aJkiwu_04dw
3. Grappling. This video isn't dedicated to just heavy bag stuff (it has much more in it) and although his point is BJJ/MMA, you can still use this video to get ideas for how to do our stuff. While he focuses on armbars, you should focus on getting up, just as an example. The slams, and other drills he do is HUGE. http://www.youtube.com/watch?v=_k5uyGii33c&feature=related
Note: With all this stuff, a Bob, or another striking tool is very helpful too. Heavy bags themselves arn't the best for our kinds of striking. Use what you have... Even if it's tires... http://www.youtube.com/watch?v=FM5fLpdJKRE&feature=related
Sprawling:
We have covered it in class, and the video is a "mat wrestling" sprawl, but it's very similar. Do this drill till you puke out your gut fat and you have a sixpack. http://www.youtube.com/watch?v=4j8F4bi5QQ8
In our system, we try not to belly bounce so much, and stay off the ground a bit more, but this is a great way to train it. Note: his footwork is arguably the best ever. With the sprawling drill, you will see much of our "ground/wrestling" footwork in his other video. http://www.youtube.com/watch?v=7eFdRJmRYeQ&feature=related Note: This is obviously not the exact stance you want when your standing up, but the footwork concepts are good. The drill is awesome.
Those are the drills we will start with. Everything else should just be a variation on what is already here. The last thing I will leave you with is some pure exercises to do. Hindu wrestling has probably the best overall mechanical application to the Survival Academy. This video has exercises that will not only make you a healthy badass, but they will significantly help you in class. http://www.youtube.com/watch?v=p0NLilpx1l4&feature=related
Enjoy!
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