Monthly Archives: May 2013

Training (TUE) 2013.05.07

 

Flexibility, waist and core strengthening, focus on back & core, pivot points & Sparring

 
Warmup:  loosening & stretching – shoulders, arms, back, waist, legs ; large swinging movements arm movements to loosen shoulders & incorporating waist swinging and adding in arms ; cudgel swinging to stretch out shoulders & arms ; leg raises incl. sweeping leg across waist (with explanation of using to block, hit, fast raise, etc vs kick) ;  leg raises ; press-ups against wall, changing positions of fists and angles ;  back stretching ; squats ; one leg squat ; sitting back and leg stretches & holding the stretch ; sword swinging drill to use waist & loosening the legs to step where needed

Lesson:

  • Flexibility & Core strengthening
  • Opening the back up
  • Getting up and down fluidly and without strain – incl. keeping weight over leg and pushing up rather than pulling and straining
  • Prolonged bouts of Light sparring – free for all attack or defend as desired ; emphasis at looking where you are safe to attack, fast recovery into guard, effective use of distance to stay where needed to attack, checking form to make sure not leaving yourself open and offering attacks when needed to indicate ; including dealing with grabs of weapon, committing to driving in close when needed, and using a MDM pivot around the appropriate leg (weighted usually) to off-balance opponent and throw them when needed ; or engage in close to and disrupt their balance via MDM movements at two points (e.g. head/neck & lower back) to take them down
  • Including using Grip #2 (counter-grip) & MDM-pivot when grabbed in close

 

Key Points:

  • Strengthening and flexibility takes work – target work and do it repeatedly and regularly and you will gain more strength and/or flexibility, which helps everything else
  • Pivot around the weighted leg where possible
  • Use contact with the opponent as a pivot point where needed
  • Focus often comes quicker when there is more at stake – so sparring is often a good way early on, after warm-up, of getting people focused

 

Training (TUE) 2013.04.30

Dealing with movement and how awareness and relaxation can help fluid attacks and avoidance

 
Warmup:  stretching, shoulder loosening, waist loosening, arm swings, heavy arms across body/out/around ; guards

Lesson:

  • Projecting fwd on block
  • Using movement & going offline
  • Practice vs. the thrust – using both Outside. & St.George, and how projecting fwd when blocking gives more power, leaves them more wide-spaced and you better protected and in better position to counter, as well as gives better chance to disrupt their form/balance to slow recovery
  • Offline drills, up & down hall
  • Avoiding impact/someone walking at you ; dealing with crowds and movement, incl offline

Key Points:

  • Awareness,  movement & evasion is more effective when relaxed

 

Training (SUN) 2013.04.28 – Outdoors

 

Working core exercises, using the environment and recognising &  using movement and redirection to best effect

 
Warmup:  squats ; tree pushups ; going offline ; stretching ; branch ducking and covering

Lesson:

  • Sword techniques 01-10
  • Jumping path – fwd & backward  & maintaining immediately grounded balance – incl. throwing out barefist guards
  • Stepping practice
    – including grounding/transferring weight only when footing is steady/testing
    – bending rear knee/releasing to fall/step on to front leg, straighten front leg up, the fall-step onto fwd step (similar to bending knee-releasing leg on steps down to drop/place front foot down)
  • single leg squats – keeping balance ; stepping/jumping to point then squatting on single leg, etc
  • leg raises
  • barefist guards – remembering and emphasising the link between sword technique movements and how that already builds the barefist block and attacks ; getting used to identifying them and using them appropriately ;
    • particularly, being aware of how transitioning between the different sword guards with appropriate intent and body mechanics works those movements/attacks/actions and responses (e.g. low outside to high inside = uppercut)
    • and always project out/fwd when transitioning between guards/attacks/movements to maintain power and protection
  • waist loosening & arm swings ; and using waist to swing heavy arms about to hit certain areas while staying relaxed in the arms & shoulders, both practising on self and applying small redirection to put ballistic strikes into opponent

Key Points:

  • Awareness of movement and body mechanics when transitioning between guards and attacks