Sword Saint Conditioning

How to perform

1. 1. Dead Hang

   Passive hang from a bar — grip, shoulder health, and a pull-up prerequisite.

   1. Take an overhand grip on a bar, slightly wider than your shoulders.
   2. Let your body hang with your arms straight and your shoulders relaxed.
   3. Keep your ribs down and your legs still — no swinging.
   4. Hold for time, then step down rather than dropping.

2. 2. Suitcase Carry

   Single-side loaded carry — anti-lean core strength and grip.

   1. Pick up one heavy dumbbell or kettlebell in one hand.
   2. Stand tall — shoulders level, no leaning away from the weight.
   3. Walk with short, controlled steps for the prescribed distance or time.
   4. Swap hands and repeat. The side without the weight is doing the work.

3. 6. Shadow Boxing Rounds

   Continuous punching and footwork — conditioning with no equipment at all.

   1. Stand in a light stance, hands up, weight on the balls of your feet.
   2. Throw controlled combinations while moving in every direction.
   3. Keep the pace conversational for the first round, then build.
   4. Work three minutes, rest one, repeat.