Kali-Style Leg Day

Howdy all! This week I want to share some thoughts on leg training for the art of Kali.

In the art of Kali there are 12 Areas of training. Area 12 is considered to be Inward Training. This category encompasses the mental, emotional and spiritual sides of the art including the healing arts, health skills, music, rhythm and dance, history, culture, philosophy and ethics.

So as part of *health skills* it's important that we condition our body to perform the art at a high level. But how do we do this? Through the art of Kali of course!

What I mean is to many people they would go right away to a modern physical training paradigm to improve their leg strength for Kali. They might start off on a treadmill to warm up and then would grab some weights and do what we think of for leg day such as squats, good-mornings, and so on.

And while these are all time-proven exercises for generally developing the legs they don't also improve your Kali! In this art you will never be required to stand still and repeatedly bend your knees like in a squat and so on.

Kali is based on MOVEMENT in the form of dynamic geometrical footwork patterns. And each of these footwork shapes must be internalized to where it is automatic and they flow one to another in a way that places you in position to strike your opponent while also maximizing your own defense.

In Kali footwork is your protection over any kind of blocking or parrying with the stick as seen in Arnis and Eskrima. Ideally the weapon is reserved for pure counter attack while the feet provide your defense!

SO, given this, here's a great 15 minute Kali leg workout to go and do! If you want to make it longer simply add more rounds or make them 3 minutes, etc.

* Get your timer and set it for 2 minute rounds with 30 second rests. You will do 6 rounds!

* Choose up to 6 footwork patterns to work. For example, one round each pf triangle, reverse triangle, diamond, hourglass, ranging and M. Or to maybe make it easier how about two rounds each of ranging, diamond, and hourglass. Whatever you want to work!

* Work with a focused intensity and pep in your step, like you're training with a partner. Don't just plod along mindlessly through the patterns; you have to bring them to life with the energy you bring to the practice.

To kick this up a notch:

* Pump your legs! The pumping of the lead leg on an advance and the pumping of the rear leg on a retreat are a hallmark of Kali. While it's easy to write this off a a stylistic nuance, it serves two important purposes. The first is to add speed / distance to your step and the other is to build leg strength. Spend even one of those 2 minute rounds making sure you pump the leg each step and you'll know what I mean! Even if you only pump the leg maybe every third step it makes a big difference to how you'll feel afterwards.

* Throw on a weight vest! Even 10 to 20 pounds will make a world of difference because you're moving and will have to deal with the momentum of the weight in every step you take.

* Train on uneven terrain! Up hill, down hill, sideways to the hill. This will develop a lot of both power and balance.

* Swing some sticks! Use one or two sticks and swing a figure 8 (angles 1-2) or upward 8 (angles 3-4) while stepping to further develop the coordination between hands and feet. One trick to build visual focus is to put an X on the wall at face / eye height with tape and use that as a target for your strikes, making sure you see them flow through the lines of attack.

All the very best,

Pete Kautz

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