Saya Level (46-49)

SXP – Online Training #46

A warm up with good mornings, squats, stretches and the SXP7&10 defense and attack cuts. We then move on to working the kata and the original kata. You can use a bokken here but for a more strenuous session Adrian is using the Sword Experience training tool to not only increase the cardiovascular workout out, but to strengthen the entire body in readiness for using heavier type swords.

SXP – Online Training #46 Tip

Work on the basics before speeding up the moves. Discussion on repetition and working in rhythm. How repetition and movements with intention make you, not only more focused, but a better swordsman.

SXP – Online Training #47

Back, hamstring and hip stretches. Then we again work on the kata movements with both the sword training tool and a bokken. Follow on with Adrian and see if you can keep up.

SXP – Online Training #47 Tip

A few pointers on how to work both the SXP pro and the sword for maximum workout. A few movements for you to work on to strengthen wrists and how best to use the SXP training tool with various movements.

SXP – Online Training #48

Light footwork warm ups with stretch routines. A guide to using the hips in sword cuts and how to grip correctly in sword swings. Adrian then breaks down, the push and pull action of sword work, adding the “slap” block . How to move the feet; How and where to look when trying this type of block; Then how to follow through to the open target.

SXP – Online Training #48 Tip

A quick reminder on the best way to get the hips involved in cutting. Plus how to move the hips towards the block, without over rotating, which would then expose the opposite shoulder. Lastly, another recap of the slap block and how to apply this to some of the movements of the kata.

SXP – Online Training #49

Challenge 11
Show how to incorporate the hyperbolic swing into defense and attack movements. Moving the hips into the attack and defense but don’t overturn the hips. And show how you move the bokken by not gripping the bokken too tightly.

SXP – Online Training #49 Tip

Challenge 11 tip
How to train to involve the hips. Practice these movement in the katas and when practicing the importance of moving on the balls of your feet.

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SXP – Online Training #42

Set against a filmic background in Los Angles Adrian helps you work on exercises with the bokken, for footwork, leg strengthening and back warm up movements, followed by several SXP muscle stretches. Then we get to a recap of the Kata, together with back blocking during movements, wrist strength importance for correct sword handling and different heights to look at during a sword strike.

SXP – Online Training #43

This week we look at the switch footwork technique along with correct technique for thrusting. Now we take a look at the SXP8 short thrust attack and defense movements, the way to incorporate footwork, an easy bokken cardio warm up session, into working on the kata movements. Lastly, we add a few more movements to the kata while explaining the importance of where to step during an SXP 12 defense, in order to keep the correct measure (distance) from your opponent.

SXP – Online Training #43 Tip

Repetition of the footwork. Get on your toes and how to look at spacing for SXP blocks.

SXP – Online Training #44

Adrian Uses the SXP training pro tool to explain of how to best use the shifting weight distribution during movements. The tool is useful, if you don’t have a lot of room to do your workouts. Then we get into a 15-minute warm up, utilizing SXP defense and attack movements and thrust movement exercises, to help the thrust become more explosive.

SXP – Online Training #44 Tip

Adrian uses the training tool and explains how the exercises that have previously been explained are necessary for good sword movement and posture.

SXP – Online Training #45

Adrian changes the direction of a portion of the kata and finishes the last movement of the SXP kata #1. The challenge is to change the direction of a portion of the kata so your brain reacts to attacks from either side.

SXP – Online Training #45 Tip

A few tips about footwork on the SXP attack and defense position #8 along with other general footwork tips.

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SXP – Online Training #38

Adrian Paul introduces the Sword Experience Training tool, used in this session, where he takes you through balance, co ordination, timing and other footwork exercises. Moving on, Adrian dissects the moves and sequences in the Sword Experience numbered Kata.

SXP – Online Training #38 Tip

Adrian demonstrates with the SXP training tool, a tip for using a weight shift and feeling the transition between moves.

Challenge #8
The first challenge in the SAYA level, Adrian Paul challenges you to work on a section of the kata for his review. Here you’ll work on a portion of the kata and then need to display it at full speed.

SXP – Online Training #39

Wrist and forearm strengthening exercises. Switch feet striking combos. “Watch the tip” during blocks. The tip doesn’t wave. Here we explain the idea behind the SXP logo and the effects of Ying and Yang in sword work. Plus, the change between heel to toe in footwork and how ti improves distancing, Plus more moves to add to the SXP kata.

SXP – Online Training #39 Tip

Tips on, foot switching Moving between positions and seeing what is happening during a kata

SXP – Online Training #40

A quick workout strengthening legs and arms plus useful stretches with the bokken and cardio exercises while using the bokken in SXP attack and Defense positions. Correct horse stance position. Review of the SXP kata.

SXP – Online Training #40 Tip

A few helpful tips on how to split your footwork and arm work to perfect your targeting and angulations, plus other tips on footwork and awareness.

SXP – Online Training #41

Challenge #9
Adrian finesses the SXP kata both in adjustments and increased SXP movements

SXP – Online Training #41 Tip

Challenge #9 tip
Adrian gives pointers for various foot changes and movements.

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SXP – Online Training #33 Challenge#7

The difference between using the sword right handed or left. How to switch feet during a movement and the importance of grip for correct cutting and defense.

SXP – Online Training #33 Challenge#7 Tip

Tips on how to use footwork to make the kata movements easier, plus how to change directions during movements.

SXP – Online Training #34

Starting with a series of stretches and exercises SXP movements to improve strength in cuts , stamina and targeting angulations Adrian then adds movements to the Kata.

SXP – Online Training #34 Tip

How to createflow in footwork and weight distribution to help with attack and defense. Plus deciding on when to defend and attack.

SXP – Online Training #35

Breaking down the direction of attacks. Working stretches for the arms, plus strength and control exercises with both hands. Feel the attack and defense with imaginary opponents.

SXP – Online Training #35 Tip

Adrian challenge you to find the mistakes in this week’s training sequence.

SXP – Online Training #36

A recap of the exercises and stretches for arm strength and flexibility, adding footwork to the movements. Exercises to strengthen defense positions. Then a recap on the intensity of the kata movements.

SXP – Online Training #36 Tip

This weeks tip works on finessing the First SXP kata.

SXP – Online Training #37 Challenge #8

The first challenge on the SXP based kata. Here you’ll find a portion ofthe kata you’ll need to learn at full speed.

SXP – Online Training #37 Challenge #8 Tip

A few tips to help perfect and perform the first SXP kata.

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SXP – Online Training 29 – Challenge 6

A challenge putting ten movements together, based on the SXP attack and defense positions, while also incorporating opponents from various direction

SXP – Online Training 29 – Challenge 6 Tip

Tips on Awareness of space and opponents, together with focused intention in katas.

SXP – Online Training #30

Directions, Fakes, plus an opening movement incorporated into a sequence of attack and defense postions. Footwork is essential in moving between positions.

SXP – Online Training #30 Tip

Adrian Paul reviews Training session 30 with a few tips to help put the sequences together

SXP – Online Training #31

The first in a series of videos that begin to incorporate the SXP numbering system into a KATA form

SXP – Online Training #31 Tip

Tips on how to move your hips and feet along with weight shift to help with SXP movements. Plus the correct angulationof SXP9 from a SXP7D.

SXP – Online Training #32

A few warm up exercises reminders before recapping the SXP kata from Ep 31. Then adding to what you have already learned.

SXP – Online Training #32 Tip

Adrian adds an extra movement to your kata while giving tips on foot movement

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SXP – Online Training #25

Session 25 focuses on balance and co ordination, along with working on the last of the SXP attack and defense movements of SXP5 though SXP12.

SXP – Online Training #25 Tip

Get some tips on the SXP #8 movement. Alateral thrust to the chest

SXP – Online Training #26

Here you work SXP5,6,7&8 Attack, along with Defense for SXP 8. Together with SXP attacks 7&10 mixed with more proprioception exercises makes this video packed from beginning to end.

SXP – Online Training #26 Tip

Adrian Paul tips on hand positions of the SXP8 &11 Attack along with some reminders about footwork

SXP – Online Training #27

Adrian Shows how to use the SXP training tool, making pointers on hand positions and some footwork.You’llwork on stretches, balancing, and exercises to strengthen back and legs. balance. PLUS slow motion SXP attacks 7, 8, 9 10 , 11 &12.

SXP – Online Training #27 Tip

AP explains the shifting weight distribution during slow motion exercises.

SXP – Online Training #28

A breakdown of angulation of your blocks plus a full breakdown of the SXP Attack and defense positions 1-12.

SXP – Online Training #28 Tip

Tips on footwork plus correct hand and blade positions for the SXP1-12 positions.

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SXP – Online Training #21

In this first in a series of training sessions that concentrate on a cardio workout, we also take a look at the techniques that focus on Sword Experience numbers 6, 7, 9 and 12.

SXP – Online Training #21 Tip

Tips about turning the wrists and rotating the hips for strength in attack and defense . Other areas covered are the flow of movement between various positions

SXP – Online Training #22

A cardio workoutwith Sword experience movements7,10 5 &6 along with SXP 9 position switching footwork. Shoulder and upper body stretches. Training for SXP 9 attack and defense,with corresponding footwork. Then thetechniquesessionfocuses on the SXP9 and SXP12 attack and defense positionswith corresponding footwork.

SXP – Online Training #22 Tip

A quick review on how to add, and Work with, the footwork of positions SXP9 and SXP10

SXP – Online Training #23

A cardio warm up with Sword experience movements. Shoulder and upper body stretches. Training for SXP 9 Attack and defense with footwork. The technique focuses on the SXP5 &6 attacks and defense.

SXP – Online Training #23 Tip

A quick tip on rotation and creating spring positions to coil for a following movement

SXP – Online Training #24 Challenge 5

This is the last of the sessions to end the Tsuka level. In this challenge we take a look at the flow of the bokken, the wrist movement, while working with SXP7D and SXP10D and utilizing footwork to move back and forth. We end with a series of movements for your level completion submission.

SXP – Online Training #24 Challenge 5 Tip

A reminder of the correct body and foot positioning for SXP8 and SXP9.

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SXP – Online Training #17 Challenge 1

Taken from the first four SXP training videos Adrian puts out a challenge to you in the first of five challenges for this level. Review, Practice, then perform this series and then submit it to web@Swordxp.com for Adrian’s review and feedback

SXP – Online Training #17 Challenge 1 Tip

In this first tip video we keep it easy and short. Adrian Paul reminds you about what he talked about int Session 17. Footwork, Swing and Awareness.

SXP – Online Training #18 Challenge 2

In this secondchallenge Adrian creates a series of movements that include SXP1&2A (Attack) and SXP1,2,3,4&9D (Defense) positions. Again make sure you review and get your submission as smooth as possible before you submit for Adrian’s critique.

SXP – Online Training #18 Challenge 2 Tip

Tips for the second SXP challenge. Remember the Reverse sword swing, initial sword movements and don’t forget Spatial Awareness.

SXP – Online Training #19 Challenge 3

Work on the correct positions when defending from an attack in positions SXP3D and SXPD4 along with the footwork for SXP 9D and SXP12D.

SXP – Online Training #19 Challenge 3 Tip

Here tips include ways to use footwork separately from the sword swing to improve timing and transition for one movement to another

SXP – Online Training #20 Challenge 4

Can you loosen y our grip and make the bokken flow? Or work the SXPD10 and SXPD7 in combination with the correct angulation of SXPD3 and SXPD4?

SXP – Online Training #20 Challenge 4 Tip

TipsToday the tips are focused on balance, footwork, movement and intention of strike.

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Session 13

A strong Supraspinatus muscle (one of 4 muscles in your shoulder) is key to injury prevention. In this episode, Adrian outlines exercises to strengthen the supraspinatus along with footwork and angles from the SXP numbering system

Session 14

A new set of Supraspinatus exercises, more footwork and SXP numbers 7 &10 defense positions to work on. This, combined with various turns and footwork demonstrate the variety of uses for these positions.

Session 15

We continue by showing the 7 and 10 defense movements, with varied footwork, plus reminders about sword swing movement. Exercises include raining of other supraspinatus muscles to protect against injuries along with strengthening upper body sword movements.

Session 16

In this video, the SXP #7 and #10 angles are combined with other angles of attack. Combined with footwork and exercises to improve the health of the supraspinatus muscle that stabilizes the shoulders makes this video a real workout for the participant.

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“Repetition is the mother of all learning, and the father of action, which makes it, the architect of accomplishment.” (zig zigler)

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