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Insights and Training Tips from Tactical Arts

Articles

Insights from the Tactical Arts Academy

Training for Success with the Four Walls

Training for Success with the Four Walls
Recently, our level 1 Pekiti Tirsia students have been working on the Four Walls method (a.k.a Quatro Cantos and Apat na Paligid). Progress is good so far, but the key will be in their understanding. We started the training with basic coordination and body mechanics. We then developed timing and proprioception through repetition of the entries. We added combinations to the entries and developed more dynamic movement - removing hesitation and artificial pauses. Once the coordination was right, we added reaction training to embed the skills in the student. I have found that though very simple, the Four Walls techniques are often misunderstood. The misunderstanding often lies in the perception of how the technique will be applied. If you want to be successful, you must really understand the t...
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Leg Breaking the Dumog Way

Leg Breaking the Dumog Way
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Robert changes position on the ground for a knee break. In our recent Dumog Pangamut training, we are getting deeper into the counter and recounter tactics used with our Pekiti Tirsia leg breaking techniques, sometimes known as M.T.D. - muscle tendon destruction.  M.T.D. is a system of techniques and tactics that can be used as a primary attack or in support of high line attacks.  This includes both armed and unarmed situations.  Our current training is designed to establish familiarity with the options and a solid understanding of the proper positioning for application. First, an understanding of the critical entry points is established, then we train a series of transitions in order to move without hesitation from one position to the next position needed for a technique.&n...
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Mobility - Super Front Rack

Mobility - Super Front Rack
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This exercise will aid in improving overhead position and the front rack position. You can perform the exercise using a moderate resistance band tied off at about knee level. IMPROVES: Overhead positioning and front rack positioning TEST: Gauge your shoulder flexibility by racking the bar in preparation for a front squat EXERCISE:   1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.   2. Rotate your hand palm up. As you turn your back towards the band, step forward and rotate the shoulder outward. 3. Maintaining the hand position, begin to rotate the shoulder beneath the band and stand upright to increase tension in the shoulder. Try to create a straight line from the bicep down to the lower back. 4. Leaning forward with your weight, inc...
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Mobility - Overhead External Rotation Bias

Mobility - Overhead External Rotation Bias
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This exercise will aid in improving overhead position and the shoulder's external rotation in torque. You can perform the exercise using a suspended resistance band. IMPROVES: Overhead positioning, external rotation, shoulder torque capacity in a barbell push press TEST: Gauge your shoulder flexibility with an unloaded push press or test with a belt/resistance band assisted posture clasp stretch on each arm. EXERCISE: 1. Loop your arm through the suspended band, placing the band just under the elbow on the lower end of the tricep. 2. Keeping the band taut, bend your primary arm and clasp the band. Engage your torso to help maintain a stable midsection. 3. Increase the muscular tension by grabbing the elbow of your primary arm with your free hand, gently pulling it toward your head while st...
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Mobility - Banded Overhead Distraction

Mobility - Banded Overhead Distraction
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This week's mobility work will focus on overhead flexibility and range in external rotation. This exercise can be done using any form of elastic resistance band secured to an overhanging structure. Banded Overhead Distraction IMPROVES: Overhead positioning in overhead squat or overhead press, Deltoid flexibility and lateral stability strength TEST: Begin by testing your shoulder flexibility in an unloaded overhead squat. EXERCISE: 1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.    2. Rotate your primary hand (holding resistance band) so it is facing palm-up. Your free hand should clasp the band, facing palm-down, securing the band and ensuring that your primary arm is externally rotated.    3. Holding your rotated arm positi...
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