Rick's Blog

Tacfit Commando Day 158

Day 18 Mission 3 level 2 Grunt Low Intensity

18 Yoga poses for 60 seconds each

18 minutes

306 hours 18 minutes

Dojo night

Power generation and movement

1. Push your partner anywhere. They pivot and fold in with structure and power to Knock you or strike you.
2. Strike your partner anywhere. They pivot and fold in with structure and power to Knock you or strike you.
3. Step into bad breath range and repeat step 2.
4. Strike your partner anywhere. They pivot, STEP and fold in with structure and power to Knock you or strike you.
5. Strike your partner anywhere. They pivot, STEP in knee contacting your leg and fold in with structure and power to Knock you or strike you.
6. Strike your partner anywhere. They pivot and fold in but now they kick with anything as long as it is below the belt.
7. Strike your partner anywhere. They pivot and fold in but now they kick as often as possible with a different sort of kick (description to follow) all above the belt. Description: Raise the knee high, rotate the knee pointing and dropping it towards the ground striking with the foot or shin.

Side step the drill to demonstrate a secondary use for this kick:

Incoming higher roundhouse kick – raise knee to check/ crane block then immediately rotate the knee pointing down and dropping it towards the ground kicking to their supporting leg. CAREFUL this can really toque the knee. Try the crane block with a roundhouse kick then try this one and see the difference it has on their structure.

Back to the progression:

8. Strike your partner anywhere. They pivot and fold in but hand strike high followed by that kick only this time to the legs destroying the structure – put them on the ground.
9. Strike your partner anywhere. They pivot and fold in and strike and destroy structure with multiple hits until you are done.
10. Slowly have two on one attacks – have the defender focus on power generation and movement to fold and knock the aggressors with authority.
11. Lots of repeats.
12. Then crank it up to three attackers.

Keep ego out of it.

THEN:

Tacfit Commando Day 157

Day 17 Mission 3 level 2 Grunt No Intensity

18 Intu-Flow warms up exercises for 60 seconds each

2 hours

305 hours 59 minutes

acfit Commando Day 156

Day 16 Mission 3 level 2 Grunt High Intensity

6 (last set of six) Intu-Flow warms 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

45 minutes

303 hours 59 minutes

Great night at the dojo.

Worked some neat self defence with the kids.

Adults:

Intu-Flow to warm up.

Then on to power generation and movement.

Sanchin breathing with walking.
Then Sanchin walking with someone putting pressure on your knees.
Then Sanchin walking with some one putting pressure into your elbows.
Then Stepping to elbow but you hit the pad at the mid step with foot in the air.
Then short elbow strike.
Then you in a circle of guys with pads and for 30 seconds you go around the circle meeting their short rush with two elbow strikes.
Then you spinning an hitting around the circle with any kind of elbows.
Then you spinning around the circle to hit with anything you can.
Then simple closing the distance with a powerful jab and rear hand.

The purpose of the night was movement with hard connected striking power.

Then:

Tacfit Commando Day 155

Day 15 Mission 3 level 2 Grunt Moderate Intensity

6 (last set of six) Intu-Flow warms 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

2 hours

303 hours 14 minutes

Tacfit Commando Day 154

Day 14 Mission 3 level 2 Grunt Low Intensity

18 yoga poses for 60 seconds each

18 minutes

301 hours 14 minutes

Early morning Dojo

Some Intu-Flow

Some fast hands with Stan

Tacfit Commando Day 153

Day 13 Mission 3 level 2 Grunt No Intensity

18 Intu-Flow warms up exercises for 60 seconds each

2 hours

300 hours 56 minutes

Down at Canada Place and no detractions this time

Tacfit Commando Day 152

Day 12 Mission 3 level 2 Grunt High Intensity

6 (last set of six) Intu-Flow warms 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

45 minutes

298 hours 56 minutes

Tacfit Commando Day 151

Day 11 Mission 3 level 2 Grunt Moderate Intensity

Started about 9:30 p.m and then it was A BUST.

I had just completed the six minute warm up and gotten into the first rounds of the bodyweight exercises when one of my kids called needing some help so off I went and did not get the program done.

6 minutes

298 hours 21 minutes

Great night at karate

Mobility warm up

Last night of knife fighting taking it close and personal.

Foundation conditioning.

And:

Tacfit Commando Day 150

Day 10 Mission 3 level 2 Grunt Low
Intensity

18 yoga poses for 60 seconds each

2 hours

298 hours 15 minutes

Tacfit Commando Day 149

Day 9 Mission 3 level 2 Grunt no Intensity

18 Intu-Flow warms up exercises for 60 seconds each

18 minutes

296 hours 15 minutes