Change your Training Tactics and try some Primal Play!

Your Mission this month is to kick off the New Year by following an undiscovered path to performance. By challenging the body and mind to adapt to less conventional if somewhat primeval practices we aim to revitalize your inner warrior and reclaim your motivation for muscle.

In the same vein as the popular BBC series ‘Last Man Standing’ the concept revolves around tribal games. Instead of weight workouts and treadmill training your fitness focus will be on developing new skills in native sports including: Suri Stick Fighting, Samo Wrestling, Sherpa Mountain Running, Wauja Canoe Racing, Sikaran Kick-fighting.

Sample schedule for tribal training workout rotation

Mon: Stick Fighting (total body conditioning) 30 min session
Tue: Canoe Racing (upper body emphasis) 40-60 min session
Wed: Recovery Day
Thur: Wrestling (total body/core conditioning) 30-40 min session
Fri: Kick-fighting (lower body emphasis) 20 min session
Sat: Mountain Running (total body/endurance conditioning) 60-90 min session
Sun: Recovery Day

Resources

Stick Fighting: The MMA Zone has a great selection of martial arts training gear including Bo Staff for stick fighting.

To learn the skill and select your practice drills pick-up a copy of Stick Fighting ‘Techniques of Self-Defense’ (Bushido–The Way of the Warrior) by Masaaki Hatsumi. Alternatively watch the following video to learn a few basic movement patterns to get you started.

Canoeing: There are many different disciplines of canoeing. From the ultra cool Dragon Boat racing to Marathon racing – if you want to know about them then it’s all on the Talk Canoeing guide. Written by Anna Heywood, the guide will provide everything that you needed to know from history to techniques used and some of the important equipment that you’ll need before paddling your way away from the shore.

If you prefer to train at home consider adding a paddle adapter to your rower or if you have the spare change invest in a Vasa Kayak Ergometer.

Wrestling: For a full year of wrestling workouts and unrestricted access to a wide range of sport specific and general fitness routines checkout Wrestler Workouts.

For a free resource checkout Ross Training where you will find articles on everything from technique to homemade equipment, you can watch workout clips and learn from a world class combat conditioning coach.

Kick-fighting: Chikara Kan offers a range of supplies including The Achieving Kicking Excellence instructional book series by Shawn Kovacich, an immensely valuable addition to the library of anyone interested in improving their kicking skills.

There is also the Seletaria Sikaran Arnis Website which provides informational and conceptual ideas pertaining to Sikaran and Modern Arnis.

Finally for a good DVD on the subject checkout Jeff Espinous Kali & Sikaran which includes offensive and defensive techniques, defence against Jab/Cross, entries to different throwing techniques through 6 different “gaps”, grappling, locks and submission holds. Defence against kicks and the summary, where all the techniques are shown again in excellent slow-motion.

Mountain Running: Get hooked on high altitude runs and head for the hills to train. Choosing a terrain which includes both uphill and downhill sections to ensure target muscles are worked efficiently. Before attempting to run with a weighted backpack ‘Sherpa Style’, try tackling the trails without additional loading.

The World Mountain Running Association is a good resource to learn more about the sport.

Caution this workout is for fierce fitness fanatics only.

The Fierce Five is a short circuit of bodyweight exercises that combine strength and conditioning to transform you into one mean metabolic machine!

Gear-up for a fight as the Fierce Five will certainly challenge you, all you need is room to move and 10-15 minutes tops.

Perform 3 Circuits, resting 3 minutes between each

Single Leg Plank (alternating for a total of 20 reps)
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.

Squat Jumps (20 reps)
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Rotation push-up (alternating for a total of 20 reps)
1. Start by completing a normal pushup and at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.

Split Jumps (alternating for a total of 20 reps total)
1. Stand with feet hip width apart. Take left leg and step back into a lunge position.
2. Feet should be positioned at a staggered stance with head and back erect and in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.

Straight leg obliques (alternating for total of 20 reps)
1. Starting Position: Lie on your back and raise your legs straight into the air.
2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side