Tag Archives: sandbag training

Create Your Own Adversity!

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“Let me embrace thee, sour adversity, for wise men say it is the wisest course.”  ~William Shakespeare

Philosophers and sages throughout the ages have consistently extolled the virtues of facing adversity for the purposes of becoming a better, stronger person.

No matter what form this adversity takes, wisdom dictates that it must be faced head-on, weathered through, and successfully beaten by coming out the other side, maybe scarred, but assuredly battle-hardened and spiritually tougher.

Oftentimes, adversity comes to us unbidden simply due to the path we choose to follow, or even for no fathomable reason at all.  It tends to be one of those things life throws at us unexpectedly to “help” us prove our mettle and forge our character.

It has been said that “God comforts the disturbed and disturbs the comfortable”.  If this is so, perhaps creating your own adversity isn’t a bad thing at all.

The goal in creating your own adversity is to design a challenge that will push the limits of your physical strength, mental toughness, and spiritual fortitude in order to propel you forward to the next level in your training.  For the warrior, this process is known as Shugyo.  Shugyo (修行) may be defined as “conducting oneself in a way that inspires mastery”.  These periods of severe training were usually undertaken by warriors to achieve a type of enlightening experience which opened their minds by destroying their concept of previously perceived limits.  It is the same for us today.

Ueshiba Morihei, the founder of Aikido, was well known for taking his students up into the mountains for periods of Shugyo.

“Once a year, Morihei took several of his best disciples to train with him on Mount Kurama, located near Kyoto. The small group lived on rice, pickles, miso soup, and wild herbs. Morihei would rise at five AM to pray. After morning prayers and misogi, they would swing heavy swords five hundred times and then practice footwork. From ten AM to noon they trained in body techniques. Afternoon training ran from three to five PM; the disciples took turns acting as Morihei’s partner as he ran through series after series of techniques. In the evenings the disciples would review the day’s training. Every three days, Morihei would announce at midnight ‘time for night training’…”
Excerpt from “Invincible Warrior”, by John Stevens pg. 125

Now, do you have to seclude yourself in the mountains for several days in order to practice Shugyo?

No.  For most of us, that’s not realistic or practical, but that doesn’t mean we can’t create the same type of experience for ourselves.

So, how do we do it?

Create Your Own Adversity!

Caution:This type of training is not for everyone.  Before you begin, there are a few common sense type precautions you should take.  First, prepare adequately.  For example, you would not go out to run the NY Marathon tomorrow if you’ve never run more than 5 miles.  Second, if you decide to conduct your Shugyo outdoors, let someone know where you’re going, what you’re doing, and how long you’ll be gone, or better yet, take them with you!  Third and most importantly, think before you do and plan accordingly.

1.  Pick a time or day that has personal significance to you – it can be your birthday, New Years Day, or the anniversary of something important in your life.  Is this absolutely necessary?  No.  You can pick next Tuesday if you’d like, but I think tying your Shugyo to a significant day makes it more special.

2.  Decide what form your Shugyo will take.  This must be unique to your goals and capabilities.  Choose something that is currently beyond your reach, but not so far as to make it completely unattainable.  You want to focus and hone your physical, mental, and spiritual abilities, not your imagination.  Some examples are:

  • Run a marathon
  • Run a Spartan Race or Tough Mudder
  • Climb a mountain
  • 1000 cuts with a heavy bokken (wooden sword)
  • 1000 Kettlebell snatches
  • 1000 Kettlebell Swings
  • 1000 reps of any basic techniques or combination of techniques
  • Sparring 20 opponents in a row, nonstop
  • 1000 Push-ups/Squats/Sit-ups

While any of the above would more than qualify as Shugyo, my personal preference is to plan an entire day where the whole becomes greater than the sum of the individual parts.  Some recommendations for the parts are:

Junan Taiso warm-up, run (distance TBD by you), practice the basic strikes, kicks, and footwork of your particular martial art, Bujinkan Budo Taijutsu for me (high reps to push your limits, of course!), weapons practice (sword cuts, spear thrusts, bo swinging, etc.), high repetition bodyweight exercise(s) or workout with weights (dumbbells, kettlebells, clubbells, sandbags), end with an extra long yoga session to wring out all the tension accumulated throughout the day followed by meditation and rest.

3.  Create a training program to get you there.  Let’s face it, most of the above examples are not something most people can decide to do in a day, they take time, preparation, and work to bring the goal within reach.  Remember the “6 P’s”: Proper Prior Planning Prevents Poor Performance!

4.  Get to work!!

Creating your own adversity through Shugyo has the effect of focusing not just your mind, but your entire being for the purposes of expanding your potential.  Push yourself harder than you ever thought possible and blow through your preconceived limitations – remember, the only limits that truly exist are those set up in your own mind – there are no limits!

“God brings men into deep waters, not to drown them, but to cleanse them.”  ~John Aughey

Warrior Fitness Recommended Equipment

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A question I often receive through email (which, by the way is great, please keep them coming!) is whether or not Warrior Fitness is strictly a bodyweight training system.  In short, no it’s not, but let me expand on that.  Bodyweight training is an outstanding way to exercise.  It requires absolutely no equipment, no gym membership, a small amount of space, and can be done virtually anywhere.  It works equally well for the business traveler, the stay at home parent, or the vacationer.  In my opinion bodyweight training should be the foundation of your fitness program, especially if you are just starting out.  My rationale behind this is a simple one: if you cannot master your own bodyweight first, you really have no business adding weight.  Now, obviously there are exceptions to this rule.  For example, if you are being treated by a Physical Therapist and they recommend a weighted exercise to help your condition, then you must follow their advice.  Additionally, I said it should be the foundation of your program, but that doesn’t mean equipment cannot be added for variety, to increase the combined exercises effectiveness, or to shore up a particular strength or mobility deficit. 

With that out of the way, here is a short list of the equipment I do use for myself and with my clients and highly recommend.

The Equipment List

 

1.  Sandbags – Cheap and easy to make yourself.  Great for taking strength and conditioning outside the box.  Want to make one?  Get an army duffle bag, two 50 lb bags of sand from your local Home Dept, a box of gallon freezer bags, and some duct tape.  Fill the freezer bags with sand.  Double bag them, then duct tape them to make sure they are secure.  Place the duct-taped, sand filled freezer bags inside the duffel bag (make heavier or lighter depending on your preference), zip up the bag, secure it, and you’re good to go!

2.  Kettlebells – I got my first kettlebell from Dragondoor back in 2002 when they were the only supplier outside of Russia.  Nowadays kettlebells have gone mainstream and can be found at your local Walmart (along with pretty much anything and everything else!).

3.  Dumbbells – The cheaper kettlebell alternative, just not as cool looking.

4. Clubbells – These are excellent for targeting angular and rotational strength, as well as sport or activity-specific performance enhancement.  They are currently only available through RMAX.

5.  Resistance Bands – Can be obtained from Elite Fitness Systems here. 

6.  Pull-up Bar – I made my own in the basement from a couple pieces of wood, some rope, and a metal bar, but there are also portable pull-up bars you can buy for under $40.  Here’s an example: EZ Chin Up Bar – Portable, Powerful, Personal and Effective Exercise Machine.  The other option is to train outside and use a sturdy tree branch.  This is an excellent alternative when the weather turns warmer!

7. Medicine Balls – Can be found at Sports Authority,  or most other sporting good stores, for about $30.

8.  Sledge Hammer and Tire–  Hitting a tire with a sledge hammer is not only an incredible conditioning exercise, it’s also really fun and great stress relief!  Make sure you do this outside though!  Pick up a sledge hammer from your local Home Depot or Lowes.  I got mine for about $25.  Tires are usually free.  Stop by any Tire and Auto shop and ask them for a used tire.  Since they are disposing of them anyway, they are more than happy to allow you to take one.   

As you can see, each piece of equipment is portable, able to cover a wide array of exercises and levels of ability, and, with the exception of clubbells and kettlebells, are all inexpensive to make or buy.  Which one is best?  All of them and none of them, depending on the specific goals you set for your health and fitness.  They are all tools in the Warrior’s arsenal to be used as needed.  Stay tuned for more information as to how the Warrior Fitness Training System utilizes all of the above fitness equipment!