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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

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You are here: Home / Archives for Video

Oct 01 2017

Clubbell and Kettlebell Dynamic Duo

A post shared by FMA Mandirigma ???? (@filipinopersonaldefensesystems) on Sep 21, 2017 at 6:39am PDT

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

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

Sep 24 2017

Parallette Pushups For FMA

A post shared by FMA Mandirigma ???? (@filipinopersonaldefensesystems) on Jul 21, 2017 at 8:35am PDT

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

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

Sep 03 2017

Exercises for FMA – Kettlebell Clean and Press

A post shared by FMA Mandirigma ???? (@filipinopersonaldefensesystems) on Jul 10, 2017 at 9:34am PDT

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.

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

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

Jul 18 2016

Twirling Demonstration

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.

Written by Alex · Categorized: Kali Arnis Eskrima Techniques, Martial Arts, Video

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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

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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.

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