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Why Practice Figure 8s?

Many struggle with seeing the applications of drills and how they can be used in a fight.  Drills are designed to practice specific movements and develop the muscle control needed for those techniques.  Figure 8s are one of those drills that is hard to understand how they are helpful.  These two separate drills, downward and upward figure 8s, seem unnecessarily fancy for a real fight.  However, if you combine them then magic happens.

 

The drill is meant to practice these strikes from both sides.  The practical application is to combine them doing an upward figure 8 from the right and a downward figure 8 from the left or reverse.  This combination allows you to target your opponent’s hand in the first strike and land a hard strike to the shoulder or collarbone.  Here is an example of how these strike patterns work with a knife, the concept being the same no matter the length of the blade.

Or the sword version of this combination is:

Figure 8 Combo.

This drill is combining the Upper Figure 8 Strike with the Downward Figure 8 Strike along with the footwork from Circle Drill #2. In the video I am doing this drill with a longsword, however, this exact combo works well with sword and shield as well. Start with your sword leg forward, this gives you the maximum reach to start your attack at the far edge of your range. The sword strike is coming up to go for your opponent’s forearm. Step forward with your non-dominate leg. Make sure your foot is outside your opponent’s feet. That will place you on an off-angle that will give you more of a defensive advantage. Once you have stepped forward throw the downward figure 8 strike. When done right this is an extremely powerful combination.

Be Sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.

 

We also have new FREE  Online Courses. Enroll now and begin learning the art of knighthood.

 

Swedish Meatballs

I’m starting to explore and get creative with all this cooking stuff.  This is a first attempt recipe for me.  Both a first for making meatballs and a first for the complete Swedish Meatball dish.  It turned out really delicious!  I used egg noodles instead of regular pasta and it was awesome.  The noodles had an almost butter flavor that went perfectly with the meatballs and sauce.  Here is the original recipe and the variations I made to it.

Ingredients

1 egg

2 -1/4 cup milk

3/4 cup soft bread crumbs – I chopped up 1 slice of frozen wheat bread

1/2 cup finely chopped onion (1 medium)

1/4 cup snipped fresh parsley – I only had dried parsley.  Use extra when it is dried.

1/4 teaspoon black pepper

1/8 teaspoon ground allspice or nutmeg – I used allspice

8 ounces ground beef

1 tablespoon butter

2 tablespoons flour

2 teaspoons beef bouillon granules – I used beef bouillon cubes

1/8 teaspoon black pepper

Cooked noodles

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Instructions

It’s not that I intentionally break the rules and refuse to follow directions.  At least that is the case most of the time.  Many times when it comes to recipes I have to make adjustments based on what I have on hand or dietary restrictions.  I will provide the original recipe then the variations that I made.

Original

In a large bowl combine egg and the 1/4 cup milk.  Stir in bread crumbs, onion, the 1/4 cup parsley, the 1/4 teaspoon pepper, and allspice. Add beef and pork.  Mix well.  Shape into 30 meatballs (Darling, 362).

Variation

I like using whole spices and grind it myself using a mortar and pestle.  In a large bowl, I combined the egg, 1/4 cup milk, chopped up onion, and 1.5 cups dried parsley.  Then I placed 2 beef bouillon cubes, 1/2 teaspoon of allspice berries,  and 1/8 teaspoon cracked black pepper in my mortar to crush and grind up.  Once everything was at a fine powered I poured into my bowl with the other ingredients.  Last, I chopped up my frozen slice of bread to mix.  Last I added a package of lean 93% ground beef to the bowl.  I like to mix with my hands (make sure to wash your hands before and after).

 

 

Original

In a large skillet cook half the meatballs at a time in hot butter over medium heat about 10 minutes or until done (an instant-read thermometer inserted into meatballs should register 160 degrees F), turning to brown evenly.  Remove meatballs from skillet, reserving drippings; drain meatballs on paper towels.  Measure 2 tablespoons drippings; if necessary, add cooking oil to make the 2 tablespoons (Darling, 362).

Variation

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First, when it comes to making consistent size meatballs I used an old ice cream scooper.  Frying meatballs turned into a big mess.  I had to keep adding oil to keep them from sticking to the bottom of my pan.  If I didn’t then the meatballs completely fell apart as I was turning them in the pan.  The meat might have fallen apart, but they still tasted delicious.  When it came to making the sauce I had already cooked most of the oil off and had leftover bits of meat in the pan.  I added the flour and milk to the pan with the leftover bits of meant and it made the perfect sauce.

For the final touch, I served these over egg noodles normally used for traditional roman soup.  The noodles had a buttery after taste that went perfectly with the meatballs.

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Works Cited:

Darling, Jennifer D. Better Homes and Gardens New Cook Book. 12th ed., Meredith Corporation, 2003.

Ironside Fitness: martial arts workout

Some of my top fans have been requesting a martial arts-based cardio workout, which is a brilliant idea.  Here is my first cardio and HIIT (high-intensity interval training) workout that incorporates the basic techniques found in my empty hand program (Pinto Blad and Impact Tactics).

Depending on how hard you want to push yourself decided how many times you want to repeat the two circuits.  If you decided to repeat the circuits complete both circuit #1 and #2 then go back to repeat them.  Circuit #1 and #2 should take 20 minutes.  All you need is a little space in your living room and a water bottle, no special equipment or martial arts knowledge is required.

Be sure to fully warm-up and stretch before jumping into this workout!  You can do your own warm-up or follow the suggested warm-up

Suggested Warm-up

This is the warm-up Duncan with B Greater Fitness always had me doing before my workouts.  If you like this warm-up you will need a foam roller.

Foam Roll

  1. Upper Back –“Wellness Wednesday: Try a Foam roller for DIY massage”
  2. Quads -“Wellness Wednesday: Tight thigh muscles? Try a foam roller”
  3. Lats –“Lat & Rotator Cuff – Foam Roller Myofascial Release”
  4. Inner thigh –“Foam Rolling Adductor Muscle (Beginner) | Foam Rolling”
  5. Calves – “Foam Rolling Tight Spots in Calves – St Ives Physiotherapy & Sports Therapy Centre”
  6. IT bands – “Fix Your Lateral Knee Pain With A Foam Roller (Runner’s Knee, ITB ,TFL)”
  7. Hamstrings –“Wellness Wednesday: Use a foam roller to release your hamstrings”

Stretch

Be careful not to overstretch before your workout.  The point is to get your muscles loose and ready not to work on flexibility.

  1. Hamstring – hold for 20 seconds each leg and repeat once –Seated Single Leg Hamstring Stretch
  2. Chest – hold for 20 seconds each side and repeat once –Doorway Pec Stretch
  3. Butterfly – hold for 30 seconds repeat once – How to do a butterfly stretch
  4. Tricep – hold for 20 seconds each side and repeat once – Overhead Tricep Stretch
  5. Quad – hold for 20 seconds each side and repeat once – Standing Quadricep Stretch

 

Circuit #1

  1. Jab – 25 reps each side
  2. Cross – 25 reps each side
  3. Hook – 25 reps each side
  4. Uppercut – 25 reps each side
  5. Jab/Cross Combo – 25 reps each side
  6. Hook/Uppercut Combo – 25 reps each side
  7. Jab/Cross/Hook/Uppercut Combo – 25 reps each side

Total of 125 reps!

Take a  2 min break

Circuit #2

  1. Box Step – 10 reps each direction
  2. Jab/Cross switch – Left and Right count as one rep do 20 reps total
  3. Hook/Uppercut switch – Left and Right count as one rep do 20 reps total
  4. Female Triangle Step – 10 reps each direction
  5. Male Triangle step – 10 reps each direction
  6. Female Triangle with Knee strike – 10 reps each direction
  7. Male Triangle with Knee Strike – 10 reps each direction

Total of 180 reps!

Take a  2 min break – or use the suggested exercises in the video for your cool down.

Be Sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.

 

Queso and Nachos

I was massively craving Nachos the other night and decided to challenge myself and see if I could make a healthy version of my favorite queso.  Gotta say I was surprised at how flavorful and colorful this recipe turned out.

Ingredientsimg_2036

Chili powder

Onion

Cayenne

Garlic

Salt

Pepper

Tomatoes

Ground Beef

Mozzarella Cheese

Blue Corn Chips

Cooking Instructions

Start browning the meat in a pan.  While the meat is cooking dice up half the white onion, garlic cloves, and tomatoes.  When the meat is mostly brown make a whole in the middle and pour in the onions and tomatoes.

 

Spices: 2 Tablespoons Chili powder, 1 tablespoon Cumin, 1 tablespoon cayenne (optional), 2 tablespoons of diced garlic, 1 teaspoon salt and pepper.

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Once the meat is fully cooked mix stir in all the spices.  Mix thoroughly to make sure the vegetables and spices are covering the meat evenly.

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Spread blue corn chips, spoon the meat mixture on top of the chips, and slice mozzarella cheese all over the top.

Italian Variation

If you want to make your nachos more adventurous you can add the flavors of an Italian pizza. Add pepperoni, marinara sauce, and banana peppers.

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Patreon NutritionI love sharing all of my recipes, however, keeping the business and page running takes money. If you like the posts and work please consider subscribing to my Patreon account. For $5 a month you will get the full archive of all of my recipes to enjoy. Click below for all of my recipes. They work great for people who are short on time. These meals take 30 minutes or less to cook. Most of these meals are low in carbs and organized for a Macro based diet. They are tasty, cheap, fast to cook, and really great for you.

https://www.patreon.com/ironsidemc

 

 

Escrima Training Videos

Ironside Medieval Combat teaches both armored sword fighting and unarmored sword fighting.  We cover multiple different styles from Historical European Martial Arts (HEMA), to fully armored steel fighting, to escrima (a form of Filipino sword and stick fighting).  We teach all these styles to give the full experience and range of skills a medieval knight would have.  A knight might not always have time to get into his armor when the enemy is at the gate.

On our Ironside YouTube channelwe have created a couple of playlists dedicated to escrima training.  As you watch these videos picture how effective and devastating these techniques would be if they had swords in their hands instead of training sticks.

Stockton Multi Style Escrima Training Videos

Our first playlist are training videos all dedicated to Stockton Multi Style Escrima.  These videos were filmed and organized by Ironside Instructor Master Nelson Pinto.  There are 9 videos in this playlist.  If you would like to learn more about Stockton Multi Style Escrim please visit their webpage – https://www.stocktonmultistyle.com/

 

Escrima to Sword and Shield

Our second featured playlist are videos translating Filipino sword fighting to medieval sword and shield techniques.  There are a lot of resources for Longsword with well developed curriculums and teaching methods. There isn’t nearly as much resources for learning and mastering sword and shield. Escrima has a unique history. It is a living fighting style that evolved from medieval sword fighting. We are taking the modern style and reverse engineering it to find new and better ways to fight with a sword and shield. Our goal was to address two issues. The first what do these techniques look like when a right handed fighter faces a left handed fighter. This problem occurs often in medieval sword fighting communities. The second how will these techniques work with longer sword and shield. There are 5 videos in this playlist.

 

Online Training Opportunities

Online ClassesI love sharing all of my tips and training philosophies with the world.  If you love watching them and learning from them consider sharing that love.  I have created several Patreon Tiers dedicated to the different fighting styles taught at Ironside Medieval Combat. These classes are broken down by topic to give you the most savings possible allowing you to focus only on the skills you are most interested in.  It also helps support Ironside Medieval Combat so we can continue to get more training equipment, further our curriculum, and get a better location. Click on the link below and become a subscriber!

https://www.patreon.com/ironsidemc

 

Be Sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.