This website or its third-party tools use cookies which are necessary to its functioning and required to improve your experience. By clicking the consent button, you agree to allow the site to use, collect and/or store cookies.
I accept

Filipino Personal Defense Systems

Live your life with more confidence and less fear through physical training and martial arts instruction | NYC | Eskrima | Arnis | Kali | Filipino Martial Arts

  • Home
  • Start Here
  • About
  • Fitness Coaching
  • Locations
  • Resources
  • Contact
You are here: Home / Archives for Training

Aug 26 2017

Fitness and Martial Arts Training – Week 8/20/2017

SUNDAY

AFTERNOON

6 hrs of walking and various activities at the Renaissance Faire in Tuxedo, NY

MONDAY

AM

1 hr Filipino martial arts

AFTERNOON

1a. SM 360 3x12ea @25
1b. CB Inside Mill 3x12ea @15
1c. CB Outside Mill3 x12ea @25
1d. KB High Pull 3×12 @24kg

2a. 2KB Jerk 5×6 @24kg
2b. KB Snatch 5x6ea @24kg

TUESDAY

AM

1a. 2CB Swipe 3x10ea @25
1b. CB Inside Mill 3x10ea @25

2. Power Clean 3 @135,155,175,195,215

3. Squat 2 @235,255,275,295

AFTERNOON

1a. KB Swing 5×20 @32kg
1b. Farmer’s Walk 5x1R/T @24kg

PM

2.5 hrs Filipino martial arts

WEDNESDAY

AM

1a. Pull-up 5×5
1b. Bench Press 5 @135,145,155,165,175

2a. DB Decline Row 2×8 @70, 2×8 @80
2b. DB Incline Bench 2×8 @60, 2×8 @65

3a. DB Flyes 3×12 @30
3b. Cable Rev Flyes 3×12 @15

PM

1 hr Filipino martial arts

THURSDAY

AFTERNOON

1. Squat 4×10 @135,145,145,145

2a. RDL 4×10 @165
2b. Rev Lunge 4×8 @45

3a. EZ Curl 2x21s @55
3b. EZ Pullover + Skullcrusher 12,15 @55

FRIDAY

PM

1 hr Filipino martial arts

SATURDAY

PM

1 hr Filipino martial arts

Written by Alex · Categorized: Fitness, Martial Arts, Training

Aug 26 2017

Benefits of Sayaw

A post shared by FMA Mandirigma ???? (@filipinopersonaldefensesystems) on Jul 9, 2017 at 10:28am PDT

Here’s a  little clip of the beginning of an empty hand sayaw (form) I came up with.

A sayaw or form is a great way to train when you have no partner to practice with.

Many of the benefits found in practicing a sayaw include:

  • Practicing gross movements found in your style
  • Training proper biomechanics
  • Reinforcing technique application
  • Visualization
  • Balance
  • Meditation
  • Low impact training

I find it best when you go at it with a certain intention, whether it’s to find errors in your movement, exploring the way your body moves, or using it to relax.

Whatever it is, make sure you keep that intention throughout the entire form.

Written by Alex · Categorized: Empty Hand Drills, Fitness, Martial Arts, Training, Video

  • « Previous Page
  • 1
  • 2
  • 3
  • 4

Qualifications and Credentials

M.S. Exercise Science and Health Promotion

Filipino Martial Arts Instructor

NASM Performance Enhancement Specialist

Precision Nutrition Level 2 Coach

Kettlebell Concepts Master Instructor

Orange Kettlebell Club Kettlebell Sport Coach

KIPS True Mace Training Instructor

NewBreed Macebell Instructor

FOLLOW ME

Feel free to send me a message or just say hello. I'll make sure to respond back.

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Tumblr
  • Twitter
  • YouTube
  • Home
  • About
  • Martial Arts 101
  • Fitness 101
  • Resources
  • Contact
  • Terms and Conditions
  • Privacy Policy

This website is an educational and informational resource for martial arts, self-defense, and fitness enthusiasts. It is not a substitute for working with a martial arts instructor, self-defense instructor, or fitness coach. I cannot guarantee the outcome of following the recommendations provided and my statements about the potential outcome are expressions of opinion only. I make no guarantees about the information and recommendations provided herein. By continuing to use/read/participate in this website you acknowledge that I cannot guarantee any particular results, as such outcomes are based on subjective factors that are not within my control. Therefore, following any information or recommendations provided on this website are at your own risk. If you need martial arts, self-defense, or fitness advice, you should hire a martial arts instructor, self-defense instructor, fitness coach or other professional. ©2021 Mandirigma Enterprises Inc.

Privacy Policy