What is the weekly mettle maker? It’s a weekly shot in the arm, a semi-fortnightly kick in the pants — your helpful heckler, hammering away at you to stop hemming and hawing and hurdle headlong into becoming your own hero!
Watchfulness: Mettle Maker #302
Self-defense: Heavy bag endurance rounds. I’m a huge of fan of training for speed and power for self-defense. After all, most self-defense situations last just a minute or two. That said, I also advocate that you train all six of dimensions of body mechanics: speed, accuracy, form, endurance, mobility, and power (SAFE MP©). Try putting in some endurance rounds for a change. Set a timer for 9 x 3:00/1:00. Hit with as much speed, accuracy, form, mobility, and power as you can without extending your breaks beyond the 1:00 intervals. Looking for a martial arts program but short on cash? Consider training with us either in person here in Richmond, VA or via our free distance learning program.
Fitness : Do some Thrusters. Hard to beat for a whole-body exercise that really wrings out your washrag. I’m a big fan. For beginners new to the exercise, start with a light weight (maybe even bar only), focus on form, and do 3 x 12. Intermediate and advanced players, try Dan John’s 4:00 Tabata Thruster Workout. Set timer for 8 x :20/:10 (Tabata rounds). Use dumbbells, kettlebells, or a barbell. Unless you’re Captain America, use about half the weight you think you should use (yes, it’s really that hard!). Complete as many Thrusters as you can in 20 seconds, rest for 10 seconds, repeat. Or, just fold Thrusters into your training plan. If you don’t have a training plan, check out our completely free Heritage Fitness Distance Learning Program . Did I mention it’s free?
Wildwood: Treat yourself as well as you’d treat a rescued animal from the wild. Most everyone, at one time or other, has rescued an injured bird, a baby turtle or squirrel, etc. If you really cared about the animal, your goal was to get it healthy and back into its environment as quickly as possible — to prevent it from becoming domesticated. If you didn’t know how to do it, you found out who did, and you dropped the lil’ critter off. Look at yourself. Could you find water? Food? Find shelter until you could make shelter? What do you need to learn in order to be capable of surviving in your native habitat? Interested in a free earn at home program that will encourage you to practice, keep you on track, and reward you with rank bandanas? Click here to sign up for the totally-free Heritage Wildwood distance learning program.
Spirit: Watch the video on the right and give it some thought. And if you’d like to learn the four classical spiritual disciplines — contemplation, meditation, prayer, and sacred reading — send me an email at mitch@heritageartsinc.com and let’s get you started. In the meantime, CLICK HERE to join our email list and to begin participating in church activities. And if you need someone to talk to, CLICK HERE to set up a phone call with archdeacon Mitch.