You sir are a legend. My house turned into a battle ground for gangs at night. So I learned to confront violence hate and anger. After I dealt with this for a year and secured my property I decided to train with my katana because it was always with me during that difficult time. Some people called me a loser for practicing with a tree. 😂 I always thought they never knew what actually happened while they were sleeping 😴
0:41: cut vertically back and forth 1:14: cut slightly diagonally back and forth 1:27: cut with straight arms in the height of your shoulders 2:04: cuts from below in a wide cricle 2:49: cuts from below with arms close to the body 3:16: cuts from below with straight arms 3:51: Krumphau-motions in a wide circle in Schrankhut, left foot foward 4:11: switch to right foot forward 4:22: cut from rigth with long edge and from left with short edge, left foot forward 4:31: switch to right foot forward 4:44: Krumphau-motions in even stance in front of you, straight arms, speeding up 5:22: Twerhau-motions in even stance 5:34: add proper footwork 6:20: with left foot stationary 6:38: switch to right foot foward 7:18: strike up and down diagonally in right Wechsel 7:31: switch side 7:38: switch stance with every cut 7:54: drive blade around one side with short edge upwards 7:59: drive blade around one side with long edge downwards
After i did this for 6 minutes, my light blue shirt turned into a dark blue shirt and i couldn't order a pizza because my forearms weren't working and my shoulders were done
I did my benchpress and some exercises with weight for my shoulders, them i grabbed my sword and it become so light and fast) Really, this exercises aimed for develop skill, not just strength.
I love this workout! I've been following along for months and I've finally made it through the entire exercise without a break. I'm really making progress with your videos!
Used a wood (oak) long log instead of burning it, left it in closet for years and whittled it into a samurai sword with no guard, weighs a bit, but it is actually balanced.
Danke! My girlfriend and I just started learning longsword. We are incorporating this into our routine to build our bodies for sparring. Whew! It's a work out!
... there is no-other channel that is quite-like yours. Others may discuss, speculate and often fumble-about on the treatise of ancient combat technique... but the discussion truly comes to life here in a ballet-of-motion that is nothing-short of beautiful. Thank-you for the glimpses into a history I would have never thought possible. All my respect...
I’m just about to buy my first synthetic longsword to exercise using these drills. Do you have any suggestions as to which one I should buy? I fancy one with an extended pommel.
Thanks for the training guys. I'm from Chile, and i dont have any HEMA club nearby. I buy my first longsword recently, and im training alone for a while. At least until my friend can afford one sword too, we can do some sparring together.
Fushinner you inspire me to do the same, there aren’t any clubs where I’m living either. I’ll probably buy two wooden training longswords though cause they’re much cheaper and I don’t feel like I’ve earned the right to get a real one yet.
Be careful if they are metal swords, for those you need proper equipment. I don't have a HEMA club here either but I practice Iajutsu which is with a katana but kinda similar to this. Good luck!
Those are the most magnificent pair of trousers ever issued forth from the delicate hands of Messrs Snibcock and Turkey, Couturiers to the Very Wealthy and the Extremely Swole
Ich wünschte es gäbe mehr Fechtschulen. Leider gibt es keine in meiner Nähe die regelmäßig genug trainiert. Darum vielen Dank das ihr diese Videos macht :)
Thanks for this. I've been doing the ones that are possible sitting down during zoom meetings at home, when I can get away with leaving the camera off.
Video gesehen, Schwert geschnappt, ab in den Garten und zum Trainieren genutzt! Ich musste den Drill aber in eigener Geschwindigkeit durchführen, da ich leider keine Leinwand mit Beamer oder ein Endgerät mit großem Bildschirm im Garten habe, um im Gleichklang mit dem Video den Drill durchzuführen. Daher habe ich das Video auf dem Handy gestartet, kurz geguckt, welcher ... "Teildrill" auszuführen ist, dann das Video pausiert und dann habe ich ihn ausgeführt so lange wie ich es für mein Trainingslevel für angemessen gehalten habe. Danach habe ich das Video weiterlaufen lassen und ab da an die Methode wiederholt. Vielleicht sollte ich mir wirklich so was wie einen großen Bildschirm in den Garten holen... Danke übrigens für so eine klasse Drillführung!
7 ปีที่แล้ว +6
Freut mich sehr das es Dir gefällt. War hier nur ein Beispiel. Stell Dir den Drill so zusammen wie es Dir gefällt. Wichtig ist nur Ihn ruhig anstrengend und fordernd zu gestalten :)
Hi man. I'm playing a swordsman in a RP Community. Of all the freifetchers on YT, i think you're the one with the most fluid movements, and your settings are really more enjoyable than the usual gym that others use. Could i use some of your stucks, as reference for my charachter movements? I'll just cut some of your vids and obviously i'll giving creds. Keep doing this, man, really a great work :)
It just so nice, to know I was not alone.. Had been praticed in a very similar way and methodology, with a 2.5kg heavy sword in past few years. Yes when u do it in normal pratice than shift back to sparring weight swords, thats how you win, its hard work and sweat !! I usually feel 3.2,3.3lb swords weight nothing in hands, when my practice sword is 5-6lb...
If you get tired of the drill standing in place, you'll get a better understanding of the importance of footwork if you step with the strikes, forwards and backwards. Practice both retreat and advance
4 ปีที่แล้ว +4
I have a couple of drill videos with footwork included. Enjoy :)
A real deal Swihander, Imagine the Tyrolean Soldiers and and Austriach and Holy Roman Empire units of Swihaders, and the Spanish Units that used Monatantes, to defend the House of Habsburg, they had to have some insane stamina and a muscle memory of at least of 1 year of practice, and a fit average body. You really have an excellent muscle memory mr Björn.
Just remember all of the power and momentum comes from the left hand. And also, to instill good muscle memory, as you only fight how you train in a match/battle/duel, try to incorporate some kind of footwork simultaneously during practice swings. The enemy will never just be in striking range. You have to earn it by stepping/lunging/charging in. Which is why I strongly recommend incorporating any kind of distance closing footwork into drills so it becomes second nature to close in while attacking.
I would love to see some videos on ways to improve and strengthen at the gym or with minimal equipment. It's hard when only getting the chance to use a sword once a week. (Obviously I can buy one but at I think it's bad practise to train without supervision when a beginner)
BTW some companies sell training swords specifically for stuff like this. They're much thicker and heavier than normal swords while still having a good balance.
I'm thinking about getting Hanwei Lowlander to do this. Have to be very careful since the sword is sharp, weighs 2.2KG and isn't exactly a manageable length being almost 6 feet long.
Is there a reason, why you bring up your sword almost vertically during the Twerhäuen? Awesome drills. Love the short video clips. Keep it up!
4 ปีที่แล้ว +1
I always try tp keep my shilt in front through the Brechfenster. If i do "propeller-movements" with the zwirch from side-to-side exposes my hands to much. Also the movement is shorter through the Brechfenster.
After many month of lockdown I can finally keep up with Björn wirthout excessive breaks. Time to reduce speed of the vid and keep up the speed... or taking a heavier Sword? We will see.
Subbed and love the videos. I finally found a workout that appeals to me greatly. In two years, i challenge you to a dual with practice swords to be posted online only if i best you
@@JonahsWail oh. I'd get absolutely chopped into pieces but in about 3 years, i would probably just get severely sliced and diced but in 6 years, I'd be able to block a few strikes before getting destroyed....but in 10 years, i might be able to inflict a scratch on him before looking like an onion that chef Ramsey just got finished with....but in 13 years, it might be a good duel...so.... in time my friend, in time
@@JonahsWail hell ya. I just want to slap him across the face with my gauntlet to make the challenge....and then run to the car that's waiting for me to take me to the airport where i have a flight to....not giving that part away
hi Bjorn, thank for the wonderful drill video. I have a question- if you can answer. When you are doing side rotation movement, it seems you are twisting hips as well. Would this hip movement for adding blow impact or changing balance? Thanks!!
6 ปีที่แล้ว +2
Esso Cat Hey :) Hip movement is especially to add power with your full body. On the other hand it is mandatory when there is no time for a step. Otherwise you came in a very awkward position.
I did this with a 8kg (20 lbs) weighted foam greatsword. My forearms burn, my arms hate me, and I feel like I can swing a greatsword but it requires a lot out of me and a lot of devotion and training. I can swing kinda fast, just not extremely fast yet. When I can swing it like it’s nothing, then I’ve evolved to the next level.
Alright, you sent this 6 months ago surely now you have become Guts level of body strength. That is how it works right? Just not the same life-threatening, crap and harsh environment but still.
Assumed 8kg is honestly so heavy that 6 months is enough with a good amount of calories to reach Guts level of body strength.@@gabrielpagliusoarsuffi Though what do I know lmao, I don't wield anything that weighs 8kg like a sword.
Hi am i the only one that does strong strikes in next way ( midllehau stab zwerch ) ( overhau stab zwerch ) ( high overhau stab zwerch ) ( stab zwerch underhau ) (stab zwerch close overhau ) and repeat this combinations about 5 times each. Then defense and hits after defense. Then stabs ( 30 ). Close combat ( 40. And this is 3. stage of my average training that has 5 stages. On Saturday i do superhard training and on Sunday i focus on defenses. Also i make 1 or 2 day breaks per week but it is usually 1 day per week with no training.
Me going back to school: while you knaves were watching Netflix during quarantine I studied the blade
damn they'd be roasted by that
That is awesome, yep people think it's not in style to learn a ancient skill.
But in truth they learned to just be lazy.
You sir are a legend. My house turned into a battle ground for gangs at night. So I learned to confront violence hate and anger. After I dealt with this for a year and secured my property I decided to train with my katana because it was always with me during that difficult time. Some people called me a loser for practicing with a tree. 😂 I always thought they never knew what actually happened while they were sleeping 😴
😂
0:41: cut vertically back and forth
1:14: cut slightly diagonally back and forth
1:27: cut with straight arms in the height of your shoulders
2:04: cuts from below in a wide cricle
2:49: cuts from below with arms close to the body
3:16: cuts from below with straight arms
3:51: Krumphau-motions in a wide circle in Schrankhut, left foot foward
4:11: switch to right foot forward
4:22: cut from rigth with long edge and from left with short edge, left foot forward
4:31: switch to right foot forward
4:44: Krumphau-motions in even stance in front of you, straight arms, speeding up
5:22: Twerhau-motions in even stance
5:34: add proper footwork
6:20: with left foot stationary
6:38: switch to right foot foward
7:18: strike up and down diagonally in right Wechsel
7:31: switch side
7:38: switch stance with every cut
7:54: drive blade around one side with short edge upwards
7:59: drive blade around one side with long edge downwards
Underrated
This man communities
You're a Good sir.
This is EXACTLY the kind of thing i was looking for, I found it a couple months ago and I had to come back to thank you for it. Thanks!
Came for the how to Hema lessons. Subscribed for them trousers
I had to lie down for a rest and order a pizza after watching this.
FinStabilisedDiscardingSabot I'm sorry for laughing so loud at this...
I ate a pizza watching this. °o°
After i did this for 6 minutes, my light blue shirt turned into a dark blue shirt and i couldn't order a pizza because my forearms weren't working and my shoulders were done
@@brewerbitter2575 preheating is bullshit... I challenge thee to do a duel!!
I did my benchpress and some exercises with weight for my shoulders, them i grabbed my sword and it become so light and fast)
Really, this exercises aimed for develop skill, not just strength.
I love this workout! I've been following along for months and I've finally made it through the entire exercise without a break. I'm really making progress with your videos!
Great :)
Dost thou even hoist, brother?
That profile picture,with that name,with that comment....perfection!
Isth thou a god?
'Do you even lift, brother?'
Haha yes he does I think.
Hoist? What are you, a tractor?
buff, handsome man in hammer pants, swinging a medieval longsword? instant subscribe.
Guess I know what to try during quarantine.
I bought an indoor longsword trainer so I can exercise in my gambeson behind closed doors without my fellow Marines giving me weird stares
I need one of those too. I've been using a 5lb club and trying not to cheat on alignment.
Just invite your unite to join you, marines are always down to scrap
Teach all of them! Then you guys can teach everyone else and be even more badass
Used a wood (oak) long log instead of burning it, left it in closet for years and whittled it into a samurai sword with no guard, weighs a bit, but it is actually balanced.
I'm slightly embarrassed by how delighted this makes me and how hard ro made me laugh. Cheers to being the weirdo... 😂
Required:
>=2kg sword
>= 1-2 round -> aim for metabolic overload (sub-fatigue via no recovery)
Warmup 0:31
Body
Vertical cut 0:42
Diagonal cut 1:20
Straight 1:29
Alternating Arc 2:06
Krumphau-motion from Schrankhut stance 4:05
Switch 4:25
Twerhau-motions 5:28
Emphasis on footwork 6:05
Variation 1 6:30
Variation 2 6:42
Miscellaneous rowing motion 7:12
Obligue slash from Wechsel 7:22
Optional cooldown afterwards
I'm doing the exercises, extremely good for the arms, especially shoulder amd wrists! thaks for the amazing video!
Danke! My girlfriend and I just started learning longsword. We are incorporating this into our routine to build our bodies for sparring. Whew! It's a work out!
... there is no-other channel that is quite-like yours. Others may discuss, speculate and often fumble-about on the treatise of ancient combat technique... but the discussion truly comes to life here in a ballet-of-motion that is nothing-short of beautiful. Thank-you for the glimpses into a history I would have never thought possible. All my respect...
I’m a self learner, so this is going to be great for me
Same here dude
I'm just starting learning.
Any tips from my Seniors for me?
I’m just about to buy my first synthetic longsword to exercise using these drills. Do you have any suggestions as to which one I should buy? I fancy one with an extended pommel.
My shoulders and wrists are still recovering from injury, but these exercises have been great for both.
are they still recovering?
By the Gods, Bjorn, Im loving these videos! Great job and I am glad I found your channel.
Your moves flow perfectly, congratulations and thank you for sharing your knowledge with us.
Thank you for posting this . Have been looking for this type of workout for a long time .Thany you
Finde diesen Trainingsvorschlag sehr gut. Werde ich nachher gleichmal ausprobieren. Danke für dies Video :)
I’m no judge of how this will affect one’s form, I‘m just learning, but these are GREAT exercises. Thanks a million!
Nice Drill i really liked the whole exercises, feels complete and has a nice startup and end :) thanks.
This is so good! I ll try to be doing it daily! thanks!
Thanks for the training guys. I'm from Chile, and i dont have any HEMA club nearby. I buy my first longsword recently, and im training alone for a while. At least until my friend can afford one sword too, we can do some sparring together.
Fushinner you inspire me to do the same, there aren’t any clubs where I’m living either. I’ll probably buy two wooden training longswords though cause they’re much cheaper and I don’t feel like I’ve earned the right to get a real one yet.
Be careful if they are metal swords, for those you need proper equipment. I don't have a HEMA club here either but I practice Iajutsu which is with a katana but kinda similar to this. Good luck!
Me and my girlfriend are going to start sparring soon, I have a targe and Viking sword (wierd combo I know) and she has a two handed greatsword
@Afqwa thx for that, im looking at the site rn
Any chance you're from Talca, man xD?
Nice videos. I have started a medieval two-sword training program. Your videos are helpful. Greetings and Respects from Canada.
Vielen Danke für diese Video, Björn! Jetzt muss ich ein Grupp noch mehr neues Schwertdrills mache.
Got a foot full of ants in the process, but man, this is just what I needed after a few quarterstaff warmups.
Thank you again for sharing!
Wow. Awesome drills.
Great sword 🗡 skills 👑 !
Awesome workout, thank you sir.
This is good stuff. Thank you for this.
Молодец мужик. Красиво показывает, а главное, понятно всё, даже без перевода.
Those are the most magnificent pair of trousers ever issued forth from the delicate hands of Messrs Snibcock and Turkey, Couturiers to the Very Wealthy and the Extremely Swole
Ich wünschte es gäbe mehr Fechtschulen. Leider gibt es keine in meiner Nähe die regelmäßig genug trainiert.
Darum vielen Dank das ihr diese Videos macht :)
Thanks for this. I've been doing the ones that are possible sitting down during zoom meetings at home, when I can get away with leaving the camera off.
Video gesehen, Schwert geschnappt, ab in den Garten und zum Trainieren genutzt! Ich musste den Drill aber in eigener Geschwindigkeit durchführen, da ich leider keine Leinwand mit Beamer oder ein Endgerät mit großem Bildschirm im Garten habe, um im Gleichklang mit dem Video den Drill durchzuführen. Daher habe ich das Video auf dem Handy gestartet, kurz geguckt, welcher ... "Teildrill" auszuführen ist, dann das Video pausiert und dann habe ich ihn ausgeführt so lange wie ich es für mein Trainingslevel für angemessen gehalten habe. Danach habe ich das Video weiterlaufen lassen und ab da an die Methode wiederholt. Vielleicht sollte ich mir wirklich so was wie einen großen Bildschirm in den Garten holen...
Danke übrigens für so eine klasse Drillführung!
Freut mich sehr das es Dir gefällt. War hier nur ein Beispiel. Stell Dir den Drill so zusammen wie es Dir gefällt. Wichtig ist nur Ihn ruhig anstrengend und fordernd zu gestalten :)
I would totally join a sword exercise class, I will be trying these. Hope you're doing well in life.
Try today - very good for forearms! Thx man!
Gonna star t doing these after a run. Thanks for the video.
Thanks. This is fantastic.
básicamente lo mismo que hemos hecho desde el principio, con algunos ejercicios nuevos que se ven muy útiles. gracias.
Bro, that was awesome
thanks bruh you really helped me out
wow you alone are way better than the entirity of blood and iron martial arts
subbed
also thank you for the drills mate!
Hi man. I'm playing a swordsman in a RP Community. Of all the freifetchers on YT, i think you're the one with the most fluid movements, and your settings are really more enjoyable than the usual gym that others use. Could i use some of your stucks, as reference for my charachter movements? I'll just cut some of your vids and obviously i'll giving creds. Keep doing this, man, really a great work :)
Man, I wish I could practice with all of you here!
It just so nice, to know I was not alone..
Had been praticed in a very similar way and methodology, with a 2.5kg heavy sword in past few years.
Yes when u do it in normal pratice than shift back to sparring weight swords, thats how you win, its hard work and sweat !!
I usually feel 3.2,3.3lb swords weight nothing in hands, when my practice sword is 5-6lb...
Did this in my tiny apartment with a 5lb weight instead of a sword. I think my shoulders are going to fall off
Very informative video.
Working out can get boring, this looks like a blast!
After a year of doing these exercises I can honestly say that I am a lot faster than I was before the pandemic
I’m doing these exercises three days a week until August I just finished up my third day wish me luck everyone
Did you keep up with it?
Still doing them?
Still doing them m8?
What happened in August? Did you have a duel?
Did you get the results you wanted?
Bottom hand (left hand) used for swinging mobility.
very nice video !
Very cool, thank you
I’m trying to teach myself how to wield a sword these exorcises will help thx
New exercise regiment!
love that intro!
If you get tired of the drill standing in place, you'll get a better understanding of the importance of footwork if you step with the strikes, forwards and backwards. Practice both retreat and advance
I have a couple of drill videos with footwork included. Enjoy :)
Damn your arms are crazy jacked
Great combination especially for COVID-19 social distancing times! Thank you!
A real deal Swihander, Imagine the Tyrolean Soldiers and and Austriach and Holy Roman Empire units of Swihaders, and the Spanish Units that used Monatantes, to defend the House of Habsburg, they had to have some insane stamina and a muscle memory of at least of 1 year of practice, and a fit average body.
You really have an excellent muscle memory mr Björn.
Of course I find something like this when I have an injured shoulder ):
Did it heal ok?
Answer him goddamnit
Did it heal?
Just remember all of the power and momentum comes from the left hand.
And also, to instill good muscle memory, as you only fight how you train in a match/battle/duel, try to incorporate some kind of footwork simultaneously during practice swings.
The enemy will never just be in striking range. You have to earn it by stepping/lunging/charging in. Which is why I strongly recommend incorporating any kind of distance closing footwork into drills so it becomes second nature to close in while attacking.
Made a wooden longsword so me and my friend can duel, these exercises should help my form a bit better
Great content, subscribing!
Very good channell...subscribed!
I have my arm workout now. I just ran through this twice and can hardly type this message.
Did over a thousand strikes with a greatsword and wow, it was a great (nomen omen) workout
@@ghiaccio4179 well done mate!
Awesome video :). My workouts just got way more interesting!
I would love to see some videos on ways to improve and strengthen at the gym or with minimal equipment. It's hard when only getting the chance to use a sword once a week. (Obviously I can buy one but at I think it's bad practise to train without supervision when a beginner)
Šikulka,v rukou musí být síla 👍
If this man was starting to get worn out from this I stand no f*cking chance
Don't be afraid of the pause button. You can also do less reps of each swing and work up.
Thank you soo much for this video. ;)-"""
Longsword Aerobics is Awesome
BTW some companies sell training swords specifically for stuff like this. They're much thicker and heavier than normal swords while still having a good balance.
My new shoulder workout
I'm thinking about getting Hanwei Lowlander to do this. Have to be very careful since the sword is sharp, weighs 2.2KG and isn't exactly a manageable length being almost 6 feet long.
I had fun thanks
What should breathing look like during such an exercise? Inhale one stroke of the blade exhale the next? thank you for the instruction!
thanks for sharing
This is right hand training you should be able to to do the whole serie with your left and too
Is there a reason, why you bring up your sword almost vertically during the Twerhäuen? Awesome drills. Love the short video clips. Keep it up!
I always try tp keep my shilt in front through the Brechfenster. If i do "propeller-movements" with the zwirch from side-to-side exposes my hands to much. Also the movement is shorter through the Brechfenster.
Get that man a scrunchie!
Wenn man das Video sieht, will man sofort loslegen. Sehr gut
combine this with the endurance suite for a +5 endurance bonus the next time you level up :D
Hey super kannst du mehr zeigen ?
After many month of lockdown I can finally keep up with Björn wirthout excessive breaks.
Time to reduce speed of the vid and keep up the speed... or taking a heavier Sword?
We will see.
You can also use a sledgehammer
Awesomeness
Subbed and love the videos. I finally found a workout that appeals to me greatly. In two years, i challenge you to a dual with practice swords to be posted online only if i best you
Duel this guy? I don’t think that’s a good idea man, lol.
@@JonahsWail oh. I'd get absolutely chopped into pieces but in about 3 years, i would probably just get severely sliced and diced but in 6 years, I'd be able to block a few strikes before getting destroyed....but in 10 years, i might be able to inflict a scratch on him before looking like an onion that chef Ramsey just got finished with....but in 13 years, it might be a good duel...so.... in time my friend, in time
Daniel Richerson I’ll throw my lot in too after I, A - learn how to wield a long sword, and B - learn how to be a 250 pound medieval warrior lord.
@@JonahsWail hell ya. I just want to slap him across the face with my gauntlet to make the challenge....and then run to the car that's waiting for me to take me to the airport where i have a flight to....not giving that part away
Daniel Richerson Heheh, cheers man, happy training to ya
Good one.
what outfit is that? i want one for my sword training as well
could you do a tutorial for one-handed swords?
If you're willing to share, I'd be curious about what you do to stay strong outside of HEMA.
Any ideas for what to use for the "heavy sword" part ? I have a standard nylon longsword from Blackfencer but that just weighs 1.3 kg.
No prob...its also about the movement and mobility...stengthening is just one aspect :)
hi Bjorn, thank for the wonderful drill video. I have a question- if you can answer. When you are doing side rotation movement, it seems you are twisting hips as well. Would this hip movement for adding blow impact or changing balance? Thanks!!
Esso Cat Hey :) Hip movement is especially to add power with your full body. On the other hand it is mandatory when there is no time for a step. Otherwise you came in a very awkward position.
I did this with a 8kg (20 lbs) weighted foam greatsword. My forearms burn, my arms hate me, and I feel like I can swing a greatsword but it requires a lot out of me and a lot of devotion and training. I can swing kinda fast, just not extremely fast yet. When I can swing it like it’s nothing, then I’ve evolved to the next level.
How is the training going?
Alright, you sent this 6 months ago surely now you have become Guts level of body strength. That is how it works right? Just not the same life-threatening, crap and harsh environment but still.
@@IsafreyrVentures 6 months should not be enough
Assumed 8kg is honestly so heavy that 6 months is enough with a good amount of calories to reach Guts level of body strength.@@gabrielpagliusoarsuffi
Though what do I know lmao, I don't wield anything that weighs 8kg like a sword.
@@IsafreyrVentures I think it would take a few years, honestly.
good stuff
Hi am i the only one that does strong strikes in next way ( midllehau stab zwerch ) ( overhau stab zwerch ) ( high overhau stab zwerch ) ( stab zwerch underhau ) (stab zwerch close overhau ) and repeat this combinations about 5 times each. Then defense and hits after defense. Then stabs ( 30 ). Close combat ( 40. And this is 3. stage of my average training that has 5 stages. On Saturday i do superhard training and on Sunday i focus on defenses. Also i make 1 or 2 day breaks per week but it is usually 1 day per week with no training.