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
Clubbell and Kettlebell Dynamic Duo
This is a double clubbell swipe and double kettlebell long cycle superset
1a. Clubbell Swipe 5×10 with 25lbs
1b. Kettlebell Long Cycle 5×10 with 20kg
I like calling this my Batman and Robin workout since they really complement each other.
It’s a great workout for coordination, power, and endurance AND it’s a relatively short workout
I’ll probably work my way up to 10×10 at some point. At that point I may just call it Bane
There a days when I just don’t feel like dropping some metal.
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Kinda hard to believe right
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In those cases, I prefer to do some sort of calisthenics. For one, I believe everyone should be capable of moving their own bodyweight around.
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And secondly, you may not have access to a gym all the time. Doesn’t mean you shouldn’t do anything.
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Here I’m doing parallette pushups with a 30lb Hyperwear Hypervest.
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I prefer parallette pushups not just because they’re easier on the wrists, but as an FMA practitioner, the wrist and hand positions during this exercise resemble more closely the wrist and hand positions found in punching and the end position of a strike with an impact weapon.
If you want to purchase the parallettes you see me using in the video, I recommend P-Barz
Given the amount of weapons work involved in FMA, the Kettlebell Clean and Press is an exercise I do to not only increase overall strength and power, but help with shoulder joint integrity and stability.
Other added benefits I find are that the rack position helps reinforce “keep your hands up, elbows in” guard position in most fighting stances and that the unilateral nature of this exercise helps with trunk strength and stability.
Pic 2 (starting position of the kettlebell clean)
Pic 3 (end position of the kettlebell clean and starting position of the kettlebell press)
Pic 4 (end position of the kettlebell press)
I performed 5 sets of 5 reps on each side using a 24kg kettlebell.
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:
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.
Here’s a clip of my instructor/founder, Shihan Rico Acosta, and me demonstrating some Doblete Rapelon twirling.
Doblete Rapelon is one of the major styles taught in our Filipino Martial Arts curriculum. It was created by the late Grandmaster Jose Mena.
Doblete Rapellon emphasizes non-stop attacks and counter attacks combined with enganyos or “fakes” to bait your opponent.
Many think twirling is useless and/or can even get you in trouble in a fight. But there are many purposes to twirling and when used the right way can not only confuse your opponent but end a fight quickly.