Today's the fourth T.I. of the month centering around the Cabal Fang symbol the Chalice and the martial focus Striking. May's a long month which allows us five weeks to get into the weeds of this unique internal and external work combination.
Have Mercy: Martial arts Training Involution #209
Warm-up thoroughly for at at least 8 minutes. Do 2-3 minutes each of (a) jumping rope (b) light calisthenics and (c) shadowboxing, forms, or light heavy bag work, or 8 minutes of MBF.
Mix'n'match pyramid of 5 exercises to 5 reps for power. A pyramid to 5 reps is 1,2,3,4,5,4,3,2,1 (25 reps total of each exercise). The five exercises are Bearhug Carry (1 orbit of your training area = 1 rep), Shots (classic wrestling style), Shovels (sledgehammer, 1/side), Bodybuilders (10-count Navy Seal style) and Heavy Bag Combos (5 combos = 1 rep). Power is a work/time/distance equation (lots of detail on this inMartial Grit, see below) so everything in this pyramid should be done with full force -- max-power-squeezing of heaviest manageable sand or heavy bag based on size/fitness level, explosive sledge digs, max-power heavy bag striking etc. Only have one heavy bag and using it for the carries? Just put on the floor and practice your down strikes from Top Saddle.
Mercy meditation. Cool down for 3 minutes, then set a timer for about 10 minutes and assume your meditative posture of choice. Regulate your breathing to a slow and steady rhythm. The Chalice symbol embodies the concept of reception. It is about receiving, accepting, and allowing. Keep your eyes open as you think about something you've been unable to forgive, allow or accept -- something you know you should let go in yourself or in someone else. See if you can envision a way to be merciful. It's very important not to think in words during meditations like this. Think in images and feelings only. Let them appear like gauzy dream superimpositions on your visual field. If the word-monkey starts chattering just ignore him and he'll quiet down soon enough. When the timer beeps, record your thoughts and experiences in your training journal.
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