Effective Visualization

Visualization techniques are powerful because the mind does not distinguish between what is vividly visualized and what is done in physical reality. According to Dr. Jacob H. Jordan, author of Total MindBody Training, "When actions are clearly visualized, neuro-physiologic pathways are formed just as though you were physically performing the action. The same neurotransmitters travel to the same muscles, often at sub threshold levels, resulting in muscle contractions only detectable by EMG monitoring. This process effectively tattoos the physical action into your physiology with subsequent improvement in your abilities. The results are comparable to physical training in experienced athletes."

As a firm believer in the power of visualization to improve martial arts training, Dr. Jordan shares the following seven steps to effective visualization:

1. Relax
2. Start simple, with a single element
3. Build in/combine individual elements to create a bigger picture
4. Create a "moving hologram" from the third person point of view
5. Move from third person to first person viewpoint
6. Experience all five senses in your visualization
7. Incorporate emotions for added realism

Preorder and Save: Advanced Joongbong on DVD

The Junsado DVD series is finally complete with the addition of Advanced Joongbong (short stick) on DVD. This new DVD contains both the advanced combat and forms video material as well as the Close Combat video material. It is scheduled for release in early December. Preorder now to reserve your copy and save $5.00 off the regular price of $29.95.

Grappling Strength Drill: Hug and lunge

Author Loren Christensen devotes a chapter of his new book Solo Training 2 to building core strength, which is especially important for grapplers. An especially tough set of drills uses a heavy bag (he suggests 25, 50, 75 or 100 pounds depending on your fitness level) for lifting. Try the Hug and Lunge drill out for yourself and see just how effective this set of drills is:

• Begin by cradling the bag in the crook of your arms and hugging it to your chest, your feet hip-width apart.

• Step forward with your right leg and lower your body until your thigh is parallel with the floor. Keep your upper body straight and tall, and keep hugging that bag.

• Push back with your right foot until your leg is mostly straight, then step forward with your left foot and place it next to your right so that you’re once again in the beginning position. This advances you forward a step.

• Now step forward with your left leg and repeat the above procedure (with opposite legs), again advancing forward a step.

Do 1 set of 10 reps with each leg, progressing over the weeks to 3 sets of 10 reps. When you feel you’re ready to add weight, move up to the next heavier bag.