Movement and Weapon Arts – Intro Program (Beginner)
Movement and Weapon Arts – Intro Program (Beginner)
This beginner-friendly program introduces you to the foundations of movement training and weapon arts in a safe, accessible, and progressive way. You’ll learn essential body mechanics, coordination, balance, and basic weapon handling while building strength, mobility, and confidence.
Designed for people of all experience levels, this program focuses on quality movement, control, and awareness rather than speed or intensity. Perfect if you’re curious about weapon arts, looking to improve functional movement, or wanting a new way to challenge your body and mind.
If you’d like, I can also provide a slightly more edgy version, a more spiritual tone, or one tailored toward rehabilitation / accessibility.
Week 1 – Foundations & Body Awareness
Day 1: Breathwork + joint mobility + stance basics
Day 2: Hip hinge, squat patterns + posture drills
Day 3: Footwork basics + balance work
Day 4: Shoulder mobility + grip strength
Day 5: Intro to weapon (wooden stick or trainer) – safety, grip, carry
Day 6: Flowing mobility + light shadow movement
Day 7: Rest / optional gentle mobility
Week 2 – Coordination & Control
Day 8: Stance transitions + breath
Day 9: Footwork patterns + direction changes
Day 10: Weapon: basic angles & lines
Day 11: Core stability + rotational strength
Day 12: Weapon + footwork integration
Day 13: Slow flow sequence (body + weapon)
Day 14: Rest
Week 3 – Strength, Flow & Timing
Day 15: Lower body strength + balance
Day 16: Upper body + grip endurance
Day 17: Weapon combinations (2–3 movements)
Day 18: Flow drills (continuous movement)
Day 19: Defensive positioning & awareness
Day 20: Longer slow flow session
Day 21: Rest
Week 4 – Integration & Confidence
Day 22: Refine stance & posture
Day 23: Footwork + weapon accuracy
Day 24: Strength + movement circuit
Day 25: Flow + combo building
Day 26: Controlled speed increases
Day 27: Personal flow creation
Day 28: Rest
Final Days – Consolidation
Day 29: Full-body + weapon review
Day 30: Flow test + reflection + next steps
Essential
- Training stick / dowel / escrima stick (70–100 cm)
- Yoga mat or padded floor space
- Comfortable training clothing
- Barefoot or flat, flexible shoes
Recommended
- Light training mace or club (optional alternative to stick)
- Resistance band
- Light dumbbell or kettlebell
- Towel
Optional / Nice to Have
- Grip trainer or stress ball
- Foam roller or massage ball
- Notebook or training journal
- Timer or stopwatch
All movements can be scaled using household items (e.g., broomstick, water bottle) if dedicated equipment isn’t available.
Initial prescreen coaching call and purchase link
marilyntuna.art 