Okay, I put this drill together a bunch of years ago, and it has proven to be the best Martial Arts Body Conditioning System ever. Oddly, I’ve seen bits and pieces of it in various arts, some esoteric Kung Fu styles, Capoeira, that sort of thing, but nobody has ever put the whole thing together. Too bad, it really is quick to do with some long lasting effects.
First, draw the four corners of a box on the ground. Then place your hands and feet on the corners of the box. You should be in a rather wide push up position.
Now, trade the positions of your right foot and your left hand. Over or under, I don’t care which you do, I just want you to twist your body into a new position and new direction. You should end up looking skywards.
Now, continue the motion. Don’t go backwards, keep going in the direction you started, do a dozen moves before you reverse the motion. And, when you have worked that to a frothy pitch, return to the beginning position and change the left foot and the right hand.
Doing this is going to work your upper body like you wouldn’t believe, and it is going to strengthen your core muscles and make them like iron. Now, to really exploit the exercise, add some kicks. Front or back, or even to the side, somebody pushes you to the ground and you can do some low level kicking that’ll knock the seeds right out of their little saplings.
Now, to bring this home, and to avoid injury by trying to catch yourself if you are pushed to the ground, do shoulder rolls, forward and backward, into the box. That’s what I call this position, ‘The Box.’ And I call the whole exercise the ‘Monkey in the Box.’
So somebody attacks you from the rear, and you roll and are suddenly thrusting a kicking back towards his shortcomings. He is going to be one shaken up thug. He was pouncing, stuffing his wallet in his mind, and suddenly he is going to find himself grabbing what goes for his manhood and hurting.
There is more to this exercise than I have said here, of course, and the real fun comes when you start playing with it and ‘open the box’ to find all the goodies. Kicks, throws, some rolling takedowns that you wouldn’t believe, and so on. Mind you, I don’t always advocate going to the ground, but if you have to, or if you just want the Best Martial Arts Body Conditioning System in the world, the Monkey in the Box is where you start.
I’ve written an article with some pics on this exercise. You can find it in the article section at Monster Martial Arts, or you can just click on Monkey in a Box.