Rick's Blog

Down time — no program this week and no MA tonight

No program tonight as we are on a break until we crank up Mission 1 Level 3 next Monday.

Kata and Bunkai

First night – first Kata – Sanchin

Couple of great new students joined so it was a good time to work on Sanchin.

Worked the thrust then how to use those movements to manipulate the upper body.

Then how to use the Sanchin thrust knee action to manipulate the knees.

Then put the two together.

Then link it to last week with the sucker punch vs Sanchin Spear or Helmut.

Then Waku – major and minor arm uses.

Then into the manipulation of the upper body with the Wauke.

Then foundation conditioning.

2 hours

317 hours 39 minutes

Tacfit Day 168

Day 28 Mission 2 Level 2 High Intensity

6 Intu-Flow warm ups for 60 seconds each

6 bodyweight exercises tabata 8 x 20 seconds with 10 seconds rest and 60 secnds between each.

6 Yoga poses for 60 seconds each.

45 minutes

315 hours 39 minutes

DONE LEVEL 2 AND IT WAS A CRUSHER – OH MY G…. LEVEL 3 IS NEXT.

We will take next week to get into the exercises and then struggle forth.

I found this one very hard and never did get the Airborne Squat Knees

Intu-Flow and some knee mobility

Tacfit Day 167

Day 27 Mission 2 Level 2 Moderate Intensity

6 Intu-Flow warm ups for 60 seconds each

6 bodyweight exercises tabata 8 x 20 seconds with 10 seconds rest and 60 secnds between each.

6 Yoga poses for 60 seconds each.

1.5 hours

314 hours 54 minutes

Tacfit Day 166

Day 26 Mission 2 Level 2 Low Intensity

18 Yoga poses for 60 seconds each.

18 minutes

313 hours 24 minutes

Tacfit Day 165

Day 25 Mission 2 Level 2 No Intensity

18 intu-Flow warm up exercises for 60 seconds each.

18 minutes

313 hours 6 minutes

Karate

Last night of power generation and movement.

Worked the Kumite shear, Seisan Helmut, sucker punch into take down, and NLD.

Then:

Tacfit Day 164

Day 24 Mission 2 Level 2 High Intensity

6 intu-Flow warm up exercises for 60 seconds each.

6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.

6 (last set of six) Yoga Poses for 60 seconds each

Wow only 1 cycle left.

2 hours

312 hours 48 minutes

Tonight I taught a Women’s Self Defence class and Robyn and Adam were kind enough to come and help.

A friend of the family asked me to teach, actually asked my wife if I would teach it, so I got an extra night of MA training in.

I have and introduction that focuses on awareness and intuition and I PUSH Gavin DeBecker’s book “The Gift of Fear.” Best women’s self defence (men too) book ever written and not one strike or hold escape in it.

The striking I teach is a basic arm swing using knees and hips to generate power.

The warm up done are the strikes done.

Section One: Open Your eyes and Be Aware

Awareness vs. paranoia
Intuition
Privacy and Control (P&C)
The Second Crime Scene
Ways used to get by your defenses to gain P & C

Section Two: Warm Ups

Swinging arms into elbow swings
Side
Front
Swinging palm and elbow
Leg swings
Knee circles
Step offs
Pivots

Section Three Strikes

1) Against pads.
2) In response to a passive grab
3) In response to an active grab

Relax and use the entire body
Palm Strike:
Circle
Straight line
Elbow Strike:
Circle
Straight line
Knee Strike:
Circle
Straight line
Short roundhouse kick
Heel stomp

Began to run out of time.

It was scheduled for 1.5 hours we went 1.75 so section 4 was described and demonstrated but not drilled.

I wanted the time for Section five

Section Four Move and hit – applications + intro to ground

Slide step
Pivot
Don’t move them, move you.

The Guard
Leg Thread

Section Five: NLD

Done with the ladies in two circles – one with Adam and one with Robyn. Everyone in the circle has their eyes closed and only open when Adam or Robyn said begin. Adam and Robyn would walk around and close to up the adrenaline.

A good night with great ladies who did excellent.

Then we did Tacfit Day 163

Day 23 Mission 2 Level 2 Moderate Intensity

As we were very warmed up and it was getting late we skipped the warm up drills.

6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.

6 (last set of six) Yoga Poses for 60 seconds each

2.5 hours

310 hours 48 minutes

Dojo

Elbows body whip short power then unfolding to move with power and authority. Yes steps steps steps always steps.

Tacfit Day 162

Day 22 Mission 2 Level 2 Low Intensity

2 hours

308 hours 18 minutes

Tacfit Commando Day 159, 160, 161

Day 19, 20, 21 Mission 3 level 2 Grunt Moderate, High and No Intensity

Had to miss while out of town.

Decided not to make them up but just keep going.