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PYRAMID TRAINING CONCEPT FOR ENDURANCE STRENGTH
Sifu Dino’s training tip of the month
For this example, weʼll use the chin up. The concept of the pyramid is you start with 1 rep finish with 5 (for this example) and go back down to 1.
So what you do is 1 rep pause, 2 reps pause, 3 reps pause, 4 reps pause, 5 reps pause, then 4, 3, 2, 1. Once you start to get stronger, add another level to the pyramid. Shoot for level 10! Once youʼre at level 10 you should have a noticed a considerable amount of increase in strength.
Use this concept for pushups too. Or squats. Wanna have fun? Try a SUPERSET: Pyramid of Chinups, 10 squats, 10 Pushups, 10 Ab Curls. Try to do 3 sets. Shoot for 5 sets! This is a very challenging program. It is the same program that Navy SEALS use to prepare for the pre-BUDS fitness test.
SOLID FOUNDATIONS: Principals and Fundamentals
By Adam Nesrallah
Even a brick house, if built upon sand, will eventually fall in. What significance does this have to self-defense? The essential message here is that the strength of a building, and in parallel, a martial artist, lies in the strength of the foundation.
The UCS system is one of foundations, principles and fundamentals. Self-defense is a rich science, offering challenging study and immeasurable rewards; But rich does not equate to complex! UCS requires that you as a practitioner master a number of simple, direct fundamentals; as you do so, you will see the “basics” recur in every intermediate and advanced technique and process you learn – be it stick fighting or close-quarter unarmed combat.
A quick sample of the “groundwork” of the UCS system is as follows:
- Balance, footwork and mobility
- Centreline control
- De-escalation stance
- Peripheral vision and awareness
- Energy sensitivity
- Natural-locked elbow
I encourage you all to consider the many concepts that we practice regularly in class. Make a note of as many of them as you can, off the top of your head. Think about the importance of each one as a building block for more advanced concepts, and you will rapidly realize that these are everywhere! I also fully encourage you all to share your thoughts and questions with me in class or through this newsletter.
UPCOMING EVENTS
Grappling Seminar: Learn to effectively apply a dynamic arsenal of joint locks, clinch holds, choke holds and throws in addition to developing enhanced energy sensitivity and energy flow. Saturday May 1, Stronger You
TO Seminar: Sifu Dino Urbani will be in Toronto providing intensive reality-based combat training that is sure to be an eye-opener to all attendees. This day long seminar covers reality-based, street effective techniques including vicious close qarter combat techniques, weapons concepts and methodology, scenario psychology and much more. Sign up now - space is limited. Date/Location TBA
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