Balance for Martial Arts

Sang H. Kim, author of Ultimate Fitness Through Martial Arts, shares the following tips to improve your balance for kicking.

For static balance, pay attention to:

1. Correct head placement
2. Correct eye direction
3. Correct body alignment (this is the key to static balance)


For dynamic balance, pay attention to details of your movement.

1. Avoid crossing your legs.
2. Keep your knees slightly bent during movement and landing.
3. Take small, quick steps rather than long strides.



Bottom line:

1. Balance comes from good posture. By aligning your feet, hips, spine and head, you maintain a stable upright posture. Keep your eyes fixed on one spot.

2. The most important sensors are the presence or lack of visual cues. Vision provides your body with a ready means of finding your position relative to the ground. To test the importance of vision, try closing your eyes and standing on one foot. You will feel your body sway and your arms reach out to the side instinctively.

3. Tactile cues are also used to maintain balance. In the pads of your feet are detailed networks of sensors. By sensing the pressure of the ground beneath them, they relay important information to the brain, allowing it to shift your balance as necessary. To test these, try standing on one foot on a soft surface like a mattress or thick mat. As the surface shifts beneath your weight, your body moves in response to the sensations transmitted from your foot pads.

4. Finally, there is the vestibular apparatus, found in the inner ear. The vestibular apparatus controls the "righting reflex," which takes precedence over other sensory and motor systems during disorientation. The righting reflex controls upright posture. Based on input from the visual, tactile and vestibular senses, your body is constantly striving to maintain a specific orientation to gravity. When you lose your balance or become spatially disoriented, your righting reflex takes over to restore an upright posture by first positioning your head, followed by your neck and upper body and finally your lower body.

Conclusion: Chose one target kick (high side kick for instance). Repeat it over and over and eliminate anything that hinders your perfect performance. Keep strengthening the necessary muscles that will help you get better and better.

Preorder and Save: Defensive Tactics Book

preorder Loren Christensen's latest book, Defensive Tactics: Modern Arrest and Control Techniques for Today's Police Warrior, and save $5.00 off the regular cover price.

Whether you’re a law enforcement officer wanting to improve your edge or a martial artist wanting to expand your knowledge of street proven techniques, you will find Defensive Tactics: Modern Arrest and Control Techniques for Today's Police Warrior is filled with invaluable information including:

• Joint manipulation that works
• Leverage control vs. pain control
• Hitting with the hands, feet, forearms and elbows
• Safely and quickly crossing the gap
• Blocking an assailant's strikes
• Using vulnerable points to gain compliance
• Head disorientation
• Safe application of sleeper holds
• Controlling a suspect on the ground
• Arresting big guys
• Fighting concepts to take on patrol
• Weapon retention in close quarters and on the ground

Building Leg Strength for Kicking

"People often ask me how they can hold their leg in a high side kick or roundhouse kick, while maintaining balance and control." says Sang H. Kim. While this isn't a particularly useful skill in terms of fighting, it is something that helps build control and structure for kicking. Below, Sang H. Kim shares some of his personal favorite exercises for building the kind of leg strength necessary for holding a high kick in place:

To maintain your leg in the air, there are a few fundamentals that are required: strong abdominal and thigh muscles as well as the strength of your shin/calf and your toes. Do the following exercises 5 to 8 sets (each set of 15 repetitions) with 30 seconds rest between sets, 3 to 4 times a week, for 12 weeks.

*** Equipment you need: a set of 3 to 5 Lb ankle weights and 2 foot long piece of 2 x 4 wood

1) Stomach Muscle Exercises

There are three types of muscles that you need to improve: low/middle stomach, side stomach (oblique muscles) and back muscles. They need to be strong enough to hold your leg in the air which is quite heavy proportionately speaking.

Exercise #1: Straight sit up (Bend your knee, put your hands on your chest and sit up)

Exercise #2: Diagonal sit up (Turn your body to the side when you come up)

Exercise #3: Back sit up (Lie on your stomach and raise your torso off the floor)

2)Thigh Muscle Exercises

There are three major muscles that you need to work out: Quadriceps, Adductor muscles (inner thigh), Abductor muscles (outer thigh), and Hamstrings. Hamstrings and Quadriceps work hand in hand to stabilize your legs. You need to work them for both strength and flexibility if you want to kick high.

Quadriceps (the front thigh muscle)

Exercise #4: Leg extensions

1. Put on the ankle weights
2. Hold a bar (or wall, chair) and slowly raise your leg for the target kick (front, round, side).
3. Do a set of 15 and repeat it with the other leg. (3-5 sets)


Adductor muscles (inner thigh)

Exercise #5: Scissors

1. Lie on your back with the ankle weights on.
2. Raise your legs two feet and your upper body 6 inches above the floor.
3. Keep your arms in front of you with your elbows bent.
4. Cross your legs in and out slowly


Abductor (outer thigh)

Exercise #6: Leg swing

1. Put on the ankle weights and stand holding a bar or a chair.
2. Stand on one leg and slowly swing the other leg between the chair and the other leg like a pendulum. Do it slowly feeling the effect on your muscles. Go upward very slowly and as high as you can.

Hamstrings

Exercise #7: Rear leg lifting

1. Put on the ankle weights and stand in front of a chair holding it with both hands.
2. Bend one knee slightly and raise the other leg backward slowly 15 times.
3. Repeat it with the other leg.


3) Shin/calf/toe exercises

You can work the three muscles groups at one time.

Exercise #8: Heel drop & raise

1. Put the 2 x 4 one foot away from a wall and stand on your toes on the edge of the 2 x 4.
2. Lower your heels back downward toward the floor stretching the Achilles tendons.

Exercise #9: Single heel drop and raise

1. Repeat Exercise #8 with one leg at a time

Exercise #10: Horse riding stance squat

1. Stand with your feet shoulder width apart.
2. Keep your arms in fighting position.
3. Squat as low as you can as slowly as possible. Breathe slowly. Hold at the bottom for 5 seconds.
4. Come up slowly. Repeat 15 times.

Article: Roles of Protection Specialist

The close protection provider, static security provider, or personal security detail personnel can have many roles when working with the client that are not directly security but all are security related. In this excerpt from his forthcoming book Security Operations: Planning and Conducting Private Security Details for High Risk Areas, author Bob Deatherage discusses the many roles of a private security provider. Read the article.

Boxing Fundamentals DVD Released

The Boxing Fundamentals DVD has been released. This new DVD is an excellent introduction to the basic skills, drills and training methods for amateur and pro boxing.

Just In: New Taiji DVDs

We've just received 4 new Taiji DVDs in our warehouse:

Taiji Free Fighting Combat Skills DVD
Taiji Capture DVD
Taiji Push Hands Competition Skills DVD
Traditional Taiji Push Hands DVD Set

All 4 of these titles emphasize the use of push hand skills, including competition techniques, self-defense techniques and traditional push hands applications. All are taught by Chinese push hands expert Zhang Dongwu.

Black Belt names Fighter's Fact Book 2 Essential

Black Belt Magazine has selected Fighter's Fact Book 2 as one of their Essential Gear recommendations in the 2008 Black Belt Buyer's Guide, calling it a "must have for self-defense students."

Interview with Noah Knapp

Read an interview with Noah Knapp, author of A Los Angeles Bouncer's Guide to Practical Fighting, about his book, his martial arts philosophy and his work as a bouncer.

Preorder and Save: Security Operations Book

SECURITY OPERATIONS is an introduction to conducting private security operations in high risk areas and war zones. Veteran special forces soldier and private security consultant Robert H. Deatherage Jr. provides a broad overview of the many topics related to private security including threat assessment, risk management, client relations, surveillance detection, counter surveillance operations, foot and vehicle movements, building security, and the duties of the various personnel and teams necessary to conducting a successful private security operation. Also covered are standards of conduct for security professionals, sample site and route surveys, detailed checklists for report preparation and a wealth of "insider" information. This book will be released in late December. Save $5.00 when your order today

Classic Kung Fu Movies from TurtlePress.com

Now available, 2 more classic kung fu movies: 36th Chamber of Shaolin and Circle of Iron 2-Disc Special Edition

Circle of Iron is The Adventure Epic Written By Bruce Lee – His Dream Project He Would Never Live To See! Also know as THE SILENT FLUTE this classic movie has now been remastered in stunning High Definition and remixed in bone-crunching 6.1 DTS-ES and 5.1 Dolby Digital Surround EX. Extras in this new 2-Disc “Kick Ass” Edition include startling interviews with David Carradine, Co-Producer Paul Maslansky, Martial Arts Coordinator Joe Lewis, Co-Writer Stirling Silliphant and much more!

The 36th Chamber of Shaolin takes martial arts fans inside the legendary Shaolin Temple, birthplace of kung fu. This masterful Shaw Brothers classic inspired two wildly successful sequels and influences an entire generation of filmmakers. When Manchu invaders ravage a defenseless village, one wounded and desperate student seeks refuge at the secretive monastery of Shaolin. Fueled by wrath, he undertakes a grueling program of martial arts training that hones his strength, agility, and endurance in order to defeat his enemies.

New MMA DVD Sets

Just in: The Ultimate Fighter Season 4 and Pride Fighting Championships: Pride Fighting Legacy Vol. 5 DVD Set

PRIDE 5 is a collection of 5 DVDs with over 14 hours of bone-crushing action and features the biggest Pride FC superstars including: Dan Henderson, Mirko "Cro Cop" Filipovic, Quinton Jackson, Wanderlei Silva, Fedor Emelianenko, Antonio Rodrigo Nogueira, Kazuhiro Nakamura and Many More.

Ultimate Fighter Season 4 features sixteen mixed martial artists, who have all fought and lost in the UFC, get a chance to put their careers back on track. The winners will receive $100,000 and a shot at the World Championship in the Welterweight and Middleweight divisions. This boxed set is the most popular Ultimate Fighter Season yet. Save $5 when you order from TurtlePress.com.

Preorder and Save: Boxing Fundamentals DVD

Check out our new Boxing instructional DVD, filmed in Korea and instructed by Korean Bantamweight champ Kim Sung-Kuk and his coach Woo Dae-Shik. This DVD covers the basics of boxing including fundamental punches, stance, footwork, defense, conditioning and training drills. Save $5.00 when you order today. See a video preview and get more details.

Breakin' It: How to Breakdance DVD

Breakin’ It: How to Breakdance Volume 1 is a complete introduction to breakdancing. Learn foundation moves, freezes, power combos and tricks. Start out with basic moves like the 6-Step, Top Rock, Freezes, Hand Stand, Back Spin and K-Kick. Then move on to more advanced moves like Windmills, Flares, Rubber Bands, Jackhammers, Elbow Hops, Swipes, Airtracks and Head Spins. Each move is broken down into easy to follow steps by members of the UHF Krew. Slow motion and multiple camera angles make this a great instructional DVD. Bonus: Learn how to warm-up to prevent injuries and take your moves to the max plus see the UHF Krew in action, combining the moves they teach you into dance routines. Great moves for breakdancing or martial arts freestyling! Check out a video preview:





DVD PREVIEW:

Press the Play button
below to view a preview of this DVD:

Vital Leglocks Released

If you preordered Vital Leglocks, your book is on the way to you. We've seen terrific advance demand for the latest in Steve Scott's series of grappling books. If you didn't preorder, it's not to late get this exciting new title. Check it out here.

Military Discount on Martial Arts Books and DVDs at Turtlepress.com

Turtle Press offers a 10% discount to all active/reservist US military personnel with a valid US military ID, mailing address or email address.

FREQUENTLY ASKED QUESTIONS

To whom does this discount apply?

All active/reserve US military personnel. Eligible US military personnel will receive the discount by entering the discount code MILITARY in the coupon code box when ordering online.

Does the discount apply to DOD, civilian contractors, and other affiliated non-military personnel?

No.

How much is the discount?

10% off

What does the discount apply to?

The discount applies to books and DVDs. It does not apply to video downloads or gift certificates. It does apply to sale, preorder or clearance items but it may not be combined with other discount coupons or offers.

How is eligibility verified?

Evidence of eligibility includes a valid military (.mil) email address used to create your account at TurtlePress.com, a valid military shipping address (APO, FPO, or Base address) or a valid military ID faxed to 8515-572-9533. If faxing a copy of your ID, please reference your order on the fax. Orders not meeting one of these eligibility criteria will be placed on hold and the customer contacted for verification.

How long does this discount last?

There is currently no end date for this discount.

Self-defense: Lower Body Defenses

Defending oneself from kicks can be a totally safe practice. I say “can” because all too many times I have seen what should have been an easy block turn into a gross tactical error.

Legs are stronger than arms; no reasonable person will debate this fact. Taking a punch is one thing, but absorbing the raw power of a kick could easily end the fight before it has a chance to begin. There are several time proven methods to deflect, disarm, and diminish the strength of a kick. The purpose of the second part of this chapter is simply that, the complete avoidance of accepting such a devastating blow from your opponent. Lower body attacks create several difficult advantages such as power, speed, & distance, but they steal one vital component of our victory plan: balance.

Read more . . .

Bargain Books: Save Big on Damaged Books

Just in - a shipment of slightly damaged books including Ultimate Flexibility, Solo Training and Martial Arts Instructor's Desk Reference. These books are slightly damaged, usually with shelf wear, damage to the cover or edges of the book. The insides are almost always in excellent to like new condition. Save big on these slightly damaged returns but don't wait because they disappear within days. See all of the bargain basement books.

Preorder and Save: Practical Fighting book

As a bouncer in some of the top night clubs in Los Angeles, Sifu Noah Knapp has seen first hand what works in a street fight and what doesn’t. In fact, he’s used the techniques he teaches in A Los Angeles Bouncer’s Guide to Practical Fighting to subdue violent drunks, disarm knife wielding attackers and break up full scale melees. More importantly, he’s learned to recognize a situation about to go bad and size up an opponent’s strengths and weaknesses in the critical seconds before a fight begins.

In this guide to practical fighting techniques, Sifu Knapp combines his 20+ years of experience in Kung Fu with his knowledge gained as a professional bouncer to create a crash course in surviving a fight without spending years training in the martial arts. Learn how to position yourself so you can easily protect your vital targets, which strikes and kicks work on practically any opponent, how to defend against the most common attacks with simple 2 or 3 step responses, how to escape from headlocks, grabs and chokes, and many more valuable skills that could save your life.

This book is scheduled for release in mid-October. Preorder A Los Angeles Bouncer’s Guide to Practical Fighting now and save 15% off the regular cover price.

How to: Ankle and Foot Lock Fundamentals

When attacking the ankle or foot, the primary point to inflict pain is the ankle, either by twisting it or stretching it. An exception is the heel hook where you control and attack the heel of your opponent, but in reality, this is a variation of an ankle twist. The three most often used foot submissions are the straight ankle lock, the toehold and the heel hook.

Read the full article . . .

Preorder and Save: Vital Leglocks Book

Vital Leglocks, the next book in Steve Scott's popular series of grappling books, is scheduled for release in early October. Learn to apply 65 essential leglocks for jujitsu, judo, sambo and mixed martial arts. Coach Steve Scott teaches you the keys to successfully applying lower body submission techniques and getting your opponent to tap out.

Vital leglocks is divided into the three major categories of lower body submission skills: ankle and foot locks, knee locks and hip/upper leglocks. Learn to successfully use ankle locks, toe holds, heel hooks, knee locks and bars and knee cranks in a variety of grappling situations, including as counters to common holds.

Order Vital Leglocks today and save 20% off the regular price.

Final Copies of Muye Dobo Tongji Hardcover Edition

There are less than 25 copies of the hardcover edition of the Muye Dobo Tongji available and when they're gone, there won't be another print run. There are less than 1000 hardcover books in print and these will be worth far more than their cover value once the print run has sold out. If you've always thought about treating yourself to one of these limited edition collector's copies, now is the time to act.

MMA DVDs Available from TurtlePress.com

Popular MMA fight dvds now available from TurtlePress.com:

UFC 56: Full Force - Nate Quarry tries to dethrone UFC Middleweight Champion Rich Franklin at the MGM Grand, Las Vegas, while Matt Hughes takes on Joe Riggs.

UFC Classics #3 - Witness legendary Hall of Famers Royce Gracie and Ken Shamrock at their peak plus classic UFC fights including Royce Gracie vs. Kimo Leopoldo and Emmanuel Yarbrough vs. Keith Hackney.

UFC 68: The Uprising - Heavyweight Champion Tim Sylvia is set to defend his title against Randy Couture, who is coming out of a 12-month retirement.

King of the Cage Highlights DVD - This no-holds-barred fight showcase features 24 fighters in classic matches from the King of Cage fight series, including pioneers Shonie Carter, Ricco Rodriguez, and Dan Severn.

More to come soon including Ultimate Fighter Season 3 DVD Set and more classic UFC matches. See all UFC and MMA DVDs.

Free Self-defense Lessons: Defense against a Grab

In these free self-defense lessons, Sang H. Kim teaches defenses against common grabs:













More self-defense instructional videos

Classic Martial Arts Movies from TurtlePress.com

Martial arts movie classics now available from TurtlePress.com! Check out these introductory titles:

Shaw Brothers classic kung fu movies Duel at the Supreme Gate, Along Comes a Tiger and Elimination Pursuit all for only $9.98 each.

Also just in: the digitally remastered box set Sonny Chiba Mas Oyama Trilogy featuring martial arts star Sonny Chiba playing his mentor, the legendary Karate master Mas Oyama. Hard to find until the release of this 3-dvd set, these movies have been remastered with English subtitles. A great addition to any martial arts movie collection.

More great Shaw Brothers Classics: The One Armed Swordsman, considered the original sword fighting movie, and King Boxer, aka Five Fingers of Death.

US shipping is always free when you order online and we've even found some of the original theater trailers so you can preview the movies before you buy.

Faster Taekwondo Turn Kick

Want to improve the speed and accuracy of your turn kick? Sang H. Kim, star of Complete Taekwondo Kicking, offers this advice:

At the fighting stance, relax your body by lowering your arms slightly lower than usual and relax your shoulders. Bounce up and down lightly so that your entire body is not so tight but loose. Turn your hip first- not your feet. When you turn your hip first, your knee and feet should follow naturally. Hit the target without power. As long as you contact the target nice and smoothly, you will have power and speed in time. So be patient. Let the crossing leg go free in the way your body turns. It's like jumping across stones in a brook. You just touch them and go-not stomp on them. You just use enough force to cross the brook, right? When you can do this, now do the hip turning quickly in one thought. ONE count and turn. Don't worry about the kicking part. When you have a good hip turn, you can have it all. The last one you should know is your eyesight. Quickly turn your head around and spot the target. Someday soon you'll be able to do the kick in one second or less. Practice gradually and internalize the process. Cut out anything that hinders your progress and modify it to fit your movement.

In this free sparring lesson, Sang H. Kim demonstrates how to use the side whip kick in taekwondo sparring




More taekwondo sparring instructional videos

2007 Tae Kwon Do World Championships on DVD

Held in 2007 in Beijing, the 18th WTF Taekwondo World Championships DVD showcases the best taekwondo players in the world today as they begin their quest for Olympic Gold in 2008. You get high quality WTF taekwondo action filmed at ringside. Over 4 hours of footage including all of the men's and women's gold medal matches. See competitors from Korea, USA, Thailand, Mexico, Croatia, Iran, Cuba, Spain, China, Canada, France, and Chinese Taipei compete for the title of 2007 Taekwondo World Champion.

In these free self-defense lessons, Sang H. Kim teaches defenses against a single-hand shoulder grab:













More self-defense instructional videos

Save on New Taekwondo DVD Sets

Save big when you order any of our new taekwondo DVD sets including:

Taekwondo Kicking DVD Set $49

Learn the complete system of taekwondo kicks - over 60 kicks in all including basic kicks, jumping kicks, spinning kicks, double and triple kicks and aerokicks. Over 2 hours of instruction featuring slow motion, multiple angles, applications and training methods.

Taekwondo Sparring 3 DVD Set $75

With over 4 hours of instruction on 3 DVDs, this set takes you from the fundamentals through elite level taekwondo sparring skills, techniques, drills and strategies. This set will provide years of training and a continuing challenge well into the black belt ranks.

Complete Taekwondo Sparring DVD Set $49

A complete course in the fundamentals of full contact taekwondo sparring, this 2 DVD set has nearly 3 hours of progressive instruction from reconized taekwondo expert Sang H. Kim. Learn the essentials of attacking, counterattacking, footwork, combination kicks and training drills.

Ultimate Martial Arts Drills and Conditioning Set $49

Save $10.00 when you buy the Ultimate Fitness DVD and Ultimate Kicking DVD together. Over 200 drills and conditioning exercises on 2 DVDs.

Taegeuk and Black Belt Poomse DVD Set $49

This taekwondo poomse set teaches the 8 Taegeuk Poomse and the 9 WTF Black Belt Poomse. You get over 2 hours of in-depth instruction in the forms required for white belt through 7th degree black belt. Learn each form in detail, including the Korean and English names of every movement, through multiple camera angles and expert instruction.

Palgwe and Black Belt Poomse DVD Set $49

This taekwondo poomse set teaches the 8 Palgwe Poomse and the 9 WTF Black Belt Poomse. You get over 2 hours of in-depth instruction in the forms required for white belt through 7th degree black belt. Learn each form in detail, including the Korean and English names of every movement, through multiple camera angles and expert instruction.

Starter Taekwondo DVD Set $65

Are you a new Taekwondo student? A yellow belt or green belt who likes to practice at home? Looking for a taekwondo course that will take you up to black belt in kicking, blocking and striking? This 3 DVD starter set is a great way to train at home, brush up on new skills or supplement your class instruction.

Beginner Taekwondo Set $29

Just getting started in Taekwondo? This Beginner Taekwondo set is a great home training aid. Learn all of the white belt basics you'll need to know to feel comfortable in class and advance beyond the beginner stage.

Taekwondo Poomse Book and DVD Set $99

This complete taekwondo poomse set teaches all 25 official WTF Taekwondo forms. You get nearly 4 hours of DVD instruction plus over 400 pages of detailed text with over 1000 photos. Learn each form in detail, including the Korean and English names of every movement, the philosophy and meaning of each form, the correct performance standards for competition and testing and a detailed explanation of the theory of taekwondo poomse that you won't find anywhere else.

Interview with Sang H. Kim on Teaching Martial Arts

In this 1993 interview, Sang H. Kim talks about his martial arts teaching philosophy.





Interview footage courtesy of www.turtlepress.com

New Kung Fu DVD Previews added

Just posted - previews for 4 new Shaolin Kung Fu DVDs:

Shaolin Kung Fu Chang Quan Form DVD



Shaolin Chin Na DVD



Shaolin Kung Fu Seven Star Fist Form DVD



Shaolin Kung Fu Fanzi Quan Form DVD




See more Shaolin Kung Fu DVDs at TurtlePress.com

Self-defense Video Lessons: Wrist Grab Defenses

In these free self-defense lessons, Sang H. Kim teaches defenses against the cross hand wrist grab:













More self-defense instructional videos

Sparring Video Lesson: Footwork

In this free sparring lesson, Sang H. Kim demonstrates some offensive and defensive taekwondo sparring footwork:




More taekwondo sparring instructional videos

New Shotokan DVDs Coming Soon

We are in the final stages of editing two new Shotokan Karate DVDs taught by Steve Flores: Weapon Kata DVD featuring forms for the tonfa, bo, kama and sword (iaido) and Shotokan Karate Kumite DVD, sparring techniques for point karate sparring. Check out the videos below for a sneak preview:

Weapon Kata DVD Preview




Shotokan Karate Kumite (Sparring) DVD Preview

Sang H. Kim Interview on Martial Arts Flexibility

In this interview clip from 1993, Sang H. Kim talks about flexibility for martial artists, especially those over 30.

Squats and Deadlifts for Martial Arts Speed and Power

Regarding high reps vs low reps: As I have written in all of my Turtle Press books, I recommend heavy weights and low reps. The neat thing about going heavy is that it stimulates your fast-twitch muscle fibers. So you get strong and your physical speed improves. What's heavy? As I discuss in Solo Training DVD, "heavy" is a poundage that makes you grimace, strain and barely complete the eighth rep.

High reps and light weights stimulate your slow-twitch muscles fibers. Not good unless you want to be slow. Now, it's okay to go light and do high reps once every couple of weeks or so to give your muscles a rest and to surprise them, but mostly go heavy. Get strong, get fast.

Regarding deadlifts: Personally, meaning that this is just my opinion, I think deadlifts are extremely dangerous. One little error, one little distraction, and you might be doomed to a lifetime of back pain and debilitation. Ask anyone with a bad back what that feels like.

I think your lower back gets plenty of work with all the martial arts that you do. Couple that with core work, as I show in Solo Training 2, and you will develop a powerful midsection: front, back and sides. All top trainers emphasize the core these days.

Regarding squats: Done incorrectly, weight squats are dangerous for everyone. Done correctly, they can be dangerous if you have a preexisting condition, such as a bad lower back, bad knees, ankles, and so on. The problem is that sometimes you don’t know you have a preexisting problem until you load a barbell and squat down. That twang you just heard from somewhere in your body is not a good thing.

In Solo Training DVD and Solo Training 2, I show how to do squats with dumbbells. These are safer and you work your grip and forearm muscles at the same time. Wrap a towel around the handles to really work your grip muscles.

Lots of fighters do free-hand squats, such as Hindus (Solo Training 2). They are done fast and explosively. Many instructors recommend working up to one set of 500. Since they aren't done slowly but hard and fast, there might not be the concern over the high rep slow-twitch muscle stimulation. Since I don't know for sure, I just do 100 and hold on to a couple of dumbbells. That’s 100 in one big fast set. You walk funny for a while after, but I've put on some muscle and have definitely seen a power improvement in my kicks.


Loren Christensen
www.lwcbooks.com

New Kung Fu DVDs at TurtlePress.com

6 new Shaolin Kung Fu DVD titles from TurtlePress.com:

Shaolin Kung Fu Chang Quan Form DVD

Shaolin Cannon Boxing Form DVD

Shaolin Kung Fu Tiger Style Form DVD

Shaolin Kung Fu Fanzi Quan Form DVD

Shaolin Kung Fu Seven Star Fist Form DVD

Shaolin Chin Na DVD

All of these Shaolin DVDs are imported directly from China and taught by top Chinese masters.

Save on Ultimate Flexibility Book and DVD set

Save when you buy the Ultimate Flexibility Book and Ultimate Flexibility DVD together. Sang H. Kim's Ultimate Flexibility book has been consistently called the best book on stretching and flexibility for martial artists. And now, thanks to many many requests, he's created a follow-along stretching DVD with 3 workouts using dozens of the exercises found in the Ultimate Flexibility book. This set is an excellent addition to any martial artist's training library.

Interview with Sang H. Kim on Taekwondo

In this 1993 interview, Sang H. Kim talks about his experience in taekwondo and his views on sport taekwondo vs. traditional taekwondo.



Interview footage courtesy of www.turtlepress.com

Sparring Video Lesson: Back Kick Counterattack

In this free sparring lesson, Sang H. Kim demonstrates a basic counterattack to a spinning back kick in taekwondo sparring




More taekwondo sparring instructional videos

SPARRING VIDEO LESSON: TURN KICK COUNTERATTACK

In this free sparring lesson, Sang H. Kim demonstrates an intermediate level counterattack to a turning roundhouse kick in taekwondo sparring



Here is a second counterattacking option if you miss the opportunity for the roundhouse kick taught in the first video:




More taekwondo sparring instructional videos

Boxing: Advanced Tactics & Strategies released

R. Michael Onello's new book, Boxing: Advanced Tactics & Strategies, has been released and is ready for immediate shipping. Boxing: Advanced Tactics & Strategies is a concise collection of drills, tips, exercises and strategies designed to take the novice boxer to the next level. Building on his popular first book, Boxing: A 12 Week Course, R. Michael Onello explains advanced ring tactics including hitting with movement, blocks, slips, feints, draws, and advanced punch variations.

Taekwondo Sparring: Jumping Back Kick

In this seminar out take, Sang H. Kim demonstrates how to use a jumping back kick to counter a roundhouse kick.




Check out more sparring instructional videos at TurtlePress.com

Sparring Lesson: Axe Kick Counterattack

Sang H. Kim teaches a simple counter to a back leg axe kick in this free video clip:





Check out more sparring instructional videos at TurtlePress.com

Kuk Hyun Chung's Future Champions Video Set on DVD

Turtle Press is please to announce the release of Kuk Hyun Chung's classic Future Champions video set on DVD. The newly edited DVD is titled Taekwondo Training in Korea. 1988 Olympic Gold Medalist and 5 time World Taekwondo Champion Kuk Hyun Chung takes you inside his dojang for an exclusive look at the drills and methods he uses to train Korean taekwondo champions. Save $5.00 off the regular retail price when you order before the official release date of May 25th.

Taekwondo Sparring: Roundhouse Kick Counters

Here are two more basic roundhouse kick counters from Sang H. Kim's 1994 UK seminar archive video. Check out more sparring instruction at www.turtlepress.com.

Sparring Lesson: Front Leg or Rear Leg?

Sang H. Kim teaches a beginning level sparring lesson on choosing the right leg - front or rear - to kick.




More taekwondo sparring instructional videos

Sparring Video Lesson: Roundhouse Counterattacks

In this free 1 minute sparring lesson, Sang H. Kim teaches several effective counterattacks against the roundhouse kick.




More taekwondo sparring instructional videos

Tae Kwon Do Sparring Lesson: Feint to Score

In this free one minute video lesson, Sang H. Kim teaches a simple feinting technique along with several variations that can be used to score in tae kwon do sparring.

Check out more taekwondo sparring videos and DVDs

Sang H. Kim Seminar Video Downloads

Sang H. Kim retired from giving Seminars several years ago, but we have an archive filled with hundreds of hours of seminar footage. So if you never had the chance to attend on of Master Kim's popular seminars, here's your chance to see what you missed. The first of his seminar highlight videos is now available for download - a sparring seminar filmed in 1993 in Hartford CT. Look for more seminar videos on a variety of topics coming soon.

Taekwondo Demo Video

We've opened our video archives and are in the process of reviewing hundreds of hours of seminar, demonstration and competition video. Below -- just a little sampling of what we've found -- are highlights from taekwondo self-defense and breaking demonstrations given by Master Sang H. Kim in 1994. The footage was filmed in Glasgow Scotland and Bristol England during a series of seminars that Master Kim gave there.

Grappling: Defending Against Chokes

While we all may like to think that we’re the ones putting our opponents in bad situations and not having to be defensive very much, the fact remains that being skillful at defending yourself against strangles and chokes is an important aspect of any form of grappling. If you want to be a complete grappler, you need a good defense. Being able to stay in the fight and being well versed in keeping your opponent from tapping you out means that you are competitive and doing what is necessary to try to turn the tables on your opponent. Just like John Saylor said; “Staying out of trouble keeps you in the fight.” As long as you’re in the fight, there’s the possibility that you will win.

read the rest of this article excerpted from Grappler's Guide to Strangles & Chokes by Steve Scott

Preorder & Save: Grappler's Guide to Strangles & Chokes

In The Grappler’s Book of Strangles and Chokes, Steve Scott makes it easy to learn the most effective and popular chokes and strangles of modern grappling. This book is a comprehensive, in-depth look at chokes and strangles that really work in gi and no-gi combat sports, allowing you to use them in a wide variety of situations, including self-defense and street applications. Every set up, application, variation and defense has been used successfully in all levels of competitive judo, submission grappling, sport jujitsu and mixed martial arts.

Preorder now and save $5.00 off the regular price of $18.95.

Preorder & Save: Shotokan Karate Kata DVDs

The first 2 Shotokan Kata DVDs are available for preorder. Save $5 when you order Shotokan Karate Kata Volume 1: Kyu Level Forms
or Shotokan Karate Kata Volume 2: Black Belt Forms

Renshi Steve Flores is a world kata champion and provides expert instruction on the first 17 katas of Shotokan Karate.

Coming soon: Shotokan Kata DVDs

Turtle Press has just filmed a series of Shotokan Kata DVDs with USKA World Champion Renshi Steve Flores. The DVDs will be released in May, but check out the sneak previews below.

Shotokan Kata DVD 1: Kyu Level forms

Learn the following forms: Heian Shodan, Heian Nidan, Heian Sandan, Heian Yodan, Heian Godan, Tekki Shodan, Bassai-Dai and Kanku-Dai






Shotokan Kata DVD 2: Black Belt forms

Learn the following forms: Tekki Nidan, Tekki Sandan, Bassai-Sho, Hangetsu, Kanku-sho, Nijushiho, Jion, Wankan and Gankaku





Shotokan Kata DVD 3: Black Belt forms

Learn the following forms: Unsu, Sochin, Jitte, Giin, Empi, Gojushiho-Dai, Gojushiho-Sho, Chinte and Meikyo

Martial Arts DVD Blowout Sale

From now until March 31st, our most popular DVDs are only $14.98. This is the kind of sale that won't be repeated anytime soon so check out the list of sale DVDs today.

Coming Soon: Ultimate Flexibility DVD by Sang H. Kim

Thanks to many customer requests, Sang H. Kim has created the Ultimate Flexibility DVD as a companion to his popular stretching book. The DVD has 3 follow along workouts of variable difficulty levels as well as tips and exercises for high kicks. The DVD is scheduled for release on April 6th. Only $15.95 when you order now.

New titles shipping today

Zen Buddhism: In Search of Self and Power Breathing are shipping today. If you've ordered either of these new DVDs, look for them in your mailbox soon!

Taekwondo Sparring: Countering against a front leg kick

There are a number of simple ways to counter your opponent's front leg kick in a taekwondo sparring match. Here are two methods:

Sliding back and double kick from closed stance against a front leg atttack.

The korean term is moolo doobal dangsang Chagi. Moolo is back step, doobal dangsang chagi is double kick.

The first step is to read your opponent's innitiative and move your entire body backward by sliding back. The second step is to stop his movement with your double roundhouse kick, by roundhouse kicking first with your rear foot and then throwing a powerful roundhouse with the other leg. The primary target is the middle section.

In competition, you can stop your opponent's innitiative by using cut-kick with your front foot instead of sliding back. Then follow up with a double kick.

Sliding back and turn kick from closed stance against front leg atttack.

The korean term is Moolo momdora chagi. Moolo is sliding back, momdora chagi is turn kick.

The first step is to read your opponent's innitiative and move your entire body backward by sliding back. The second step is to fill the space between you and your opponent by bringing your rear footup and turning into a turning roundhouse kick (turn kick). The primary target is the middle section

In competition, be cautious not to rebound too far since your opponent is comming at you. You just need a short turn kick with a perfect timing.

Get over 50 more counterattacking techniques on the Complete Sparring 2 DVD by Sang H. Kim.

New Martial Arts Video Downloads

Check out the latest martial arts video download titles:

Conditioning videos
Speed, Agility, Timing video download
Power, Strength, Stamina video download


Taekwondo videos
Taekwondo Footwork video download
Taekwondo Scoring Skills 1-25 video download
Taekwondo Scoring Skills 26-50 video download
Taekwondo Scoring Skills 51-75 video download
Taekwondo Scoring Skills 76-100 video download
Taekwondo Hanmadang video download

Weapons videos
Jangbong Fundamentals video download
Jangbong Patterns video download


Kickboxing videos
Kyuktooki: Korean Kickboxing video download
Kickboxing Conditioning video download
Kickboxing Basics video download
Kickboxing Kicking & Defense video download


Tai Chi videos
Yang Tai Chi Simplified 24-Form video download
Chen Tai Chi Broadsword Form video download
Chen Tai Chi 38 Form video download

Power Breathing Website

Check out the Power Breathing for Life website for more detailed information about the Power Breathing DVD, exercises and program. Also, look for a Power Breathing book by author Sang H. Kim in the near future.

Power Breathing DVD Coming Soon

Martial arts expert and Power Breathing for Life creator Sang H. Kim guides you through easy to follow breathing exercises that you can do anywhere, in as little as sixty seconds, to relieve stress, increase your fitness level and feel better instantly. With workouts varying from sixty seconds to 14 minutes, the Power Breathing DVD is an excellent way to add a daily breathing and exercise practice to your life.

Zen Buddhism Documentary

Turtle Press has acquired the distribution rights to a documentary, Zen Buddhism: In Search of Self, filmed and produced in Korea by MBC television. Following a tradition dating back over 1000 years, two dozen Buddhist nuns gather for a ninety day period of meditation, fasting and contemplation deep in the mountains of South Korea. With the singular goal of attaining enlightenment, the women undertake a rigorous schedule of meditation, at one point sitting for seven days without sleep.

In this first ever documentary on the practice of Dong Ahn Geo (Winter Zen Retreat), you’ll be invited into the Baek Hung Buddhist Temple to witness not only the nuns’ strict meditation practice, but their daily lives in which we see not only a deep spiritual discipline but an almost childlike joy and simplicity.

Complete Taekwondo Poomsae book released

Complete Taekwondo Poomsae, the new book by Kyu Hyung Lee and Sang H. Kim, has been released and all of the preorders have been shipped out. If you placed a preorder, you will be arriving soon. Thank you for your patience!

Discontinued Korean Martial Arts Videos available for download

Thanks to numerous customer requests, we've decided to make a number of previously discontinued Korean martial arts videos available as video downloads. Now available for download:

Kyukpa: Taekwondo Power Breaking video download
Kuk Kung: Traditional Korean Archery video download
Ssireum: Traditional Korean Wrestling video download
Yudo: Korean Judo video download

We've also had quite a few requests for Kuk Hyun Chung's Future Champions video, which will son be released on DVD. Watch the New and Coming Soon page for a preorder special toward the end of this month.

Fighter's Fact Book 2 Released

Fighter's Fact 2, Loren W. Christensen's follow-up to his successful Fighter's Fact Book, has been released. Subtitled Street Fighting Essentials, when you've mastered the skills taught in the book you will truly be ready to defend yourself in some of the most desperate situations imaginable.

New Martial Arts Video Downloads

Lots more video downloads have been added in the past week including:

Self-defense:

Use your Keys for Self-defense video download
Self-defense video download
Self-defense Scenario Analysis video download
Knife Defense Fundamentals video download
Advanced Knife Defense video download

Nunchaku:

Single Nunchaku Form video download
Double Nunchaku Form video download

Taekwondo:

Taekwondo Aerokicks video download
Ultimate Kicking Drills video download
Kyukpa: Taekwondo Power Breaking video download

Tang Soo Do:

Tang Soo Do Color Belt Forms 1 video download
Tang Soo Do Color Belt Forms 2 video download
Tang Soo Do Naihanchi Forms video download
Tang Soo Do Black Belt Forms 2 video download
Tang Soo Do Black Belt Forms 3 video download

Championship Sambo DVD released

The Championship Sambo DVD by Steve Scott has been released. Sambo is a rugged Russian style of wrestling that emphasizes practical effective submission holds. As a follow-up to his popular book, veteran sambo coach Steve Scott has put together a collection of proven sambo skills for students of grappling and MMA.

Check out a preview and full description here.

Download a Complete TKD Black Belt Form - only $3.49

Now you can download the instructional video for a single Taekwondo Black Belt form for only $3.49. Just need to learn the next form or want to brush up on your competition form? No need to buy an expensive DVD - get only the poomsae you need instantly, downloaded directly to your computer. Now available:

Poomsae Koryo video download
Poomsae Keumgang video download
Poomsae Taebaek video download

More forms coming soon!

Tour the Kukkiwon: Home of Taekwondo in Korea

Here is a short video that takes you on a tour of the Kukkiwon, home of taekwondo in Seoul, South Korea. Visit the kukkiwon gym, see the children's demonstration team and get a tour of the taekwondo museum.

Updated Shipping Dates

We have received updated shipping dates from our suppliers on some new products for January. Here are the latest release dates:

Championship Sambo DVD > Shipping January 16th
Fighter's Fact Book 2: Street Fighting Essentials > Shipping January 26th
Complete Taekwondo Poomsae > Shipping February 3rd

If you have preordered any of the above titles, you will receive an email when your preordered item ships.

New video downloads added

Five new martial arts video downloads have been added:

Martial Arts Drills: Strength & Reflexes video download
Martial Arts Drills: Speed & Coordination video download
Martial Arts Drills: Power & Agility video download
Taekwondo Step Sparring video download
Taekwondo Hand Skills video download

Coming soon are: Tang Soo Do forms, Taekwondo Black Belt forms, Knife Defense and Self-defense videos.

You can also preview all of the available titles here.

Martial Arts Video Downloads are Here!

By popular request we've begun adding video downloads for purchase and rent. The following titles are available for download now:

Muay Thai Fights #1 video download
Taegeuk Poomsae 1-4 video download
Taegeuk Poomsae 5-8 video download
Palgwe Poomsae 1-4 video download
Palgwe Poomsae 5-8 video download
Beginner Karate video download
Isshinryu Karate Kata video download
Championship Taekwondo Drills video download
Advanced Joongbong Combat video download
Advanced Joongbong Patterns video download
Joongbong Close Combat video download
Junsado Combat Conditioning Workout video download
Junsado Fundamentals video download
Junsado Standing Combat video download
Junsado Ground Combat video download
Ssangbong Fundamentals video download
Ssangbong Combat video download
Ssangbong Patterns video download

M0re titles are being added daily. Is there a title you'd like to see available for download? Send us an email.

Muay Thai Fights #1 DVD shipping today

If you preordered the Muay Thai Fights #1 DVD, it's on the way to you. Volume 2 is expected to ship the day after Christmas. You can still save $5.00 on Volume 2 by ordering now.

New Article: Continuum of Force

In this new article, Loren W. Christensen, author of Fighter's Fact Book 2: Street Fighting Essentials, explains the police and civilian continuum of force models. The Continuum of Force model has been used by law enforcement agencies for years, though many agencies across the country are now moving to a different one, a new and improved version called “Force Options.” Get an overview in this new article and see how it applies to your training.

New Article: Movement Principles of Taekwondo Poomsae

In this new article, excerpted from the forthcoming book Complete Taekwondo Poomsae, Dr. Kyu Hung Lee explains the key Movement Principles of Taekwondo Poomsae.

Final holiday shipping deadlnes

Need your order in time for Christmas?

Thursday, December 14th is the final shipping day for: Priority mail, EMS (international) and UPS ground shipping.

Between December 15th and December 20th, UPS 2nd Day air is the only shipping method that will arrive by December 24th.

Muay Thai Fight DVD previews posted

We've added previews for the soon to be released Muay Thai Fights #1 DVD and Muay Thai Fights #2 DVD.

Both DVDs were filmed on location in Thailand and give you a ringside side for 6 hard hitting Muay Thai bouts. These fighters are determined to impress the crowd and era a ticket to Bangkok so the action is fast and furious.

Zen Man reviewed in Taekwondo People

Zen Man, the debut martial arts movie from Sang H. Kim, is reviewed in the November/December issue of Taekwondo People, the official magazine of the Kukkiwon.

Book Preview Pages

We've begun posting interior pages from our books so you can see the quality and size of photos, amount of information and layout of titles you're interested in. Check out these titles and click on the "LOOK INSIDE" button to see this new feature:

Ultimate Flexibility
Complete Taekwondo Poomsae
Science of Grappling Throws & Takedowns for Self-defense

More coming soon!

New Chinese DVD Previews

The following DVD previews were recently added to our site:

Shaolin Kung Fu Spear DVD
Shaolin Arhat Boxing Form DVD
Chen Tai Chi Old Frame DVD set
Wing Chun Footwork DVD
Wing Chun Seeking Bridge DVD
Wing Chun Biao Zhi DVD
Muay Thai Fights # 1 DVD (improved version of this coming soon)
Bagua Fundamentals DVD
Xing Yi 12 Animal Fists DVD
Choy Li Fut Chi Kung Ball

New DVD: Tai Chi Fan Form

We've just received our newest DVD import from China: Tai Chi 18-form Fan DVD, which combines elements of Yang style Taiji and wushu fan techniques to create a graceful, circular form. Your instructor is Yang Li, creator of the form and a tai chi instructor at China's Beijing College of Physical Education. This is a rare opportunity to learn a form from its originator.

This DVD has English, French, Spanish and Chinese audio tracks as well as a printed booklet (inside the DVD case) with a description of the form in all four languages.

New DVD Previews Posted

We're continuing to add previews for our Chinese martial arts DVDs. The latest additions:

Bagua 8 Door Conditioning DVD Preview
Chinese Wrestling DVD Preview
Southern Style Kung Fu DVD Preview
Bagua Old 8 Palms DVD Preview
Wing Chun Elbow & Kicking DVD Preview
Xing Yi 5 Elements DVD Preview
Tai Chi Fan Form DVD Preview
Bagua Single 8 Forms DVD Preview
Choy Li Fut Chi Kung DVD Preview
Xing Yi 8 Fists DVD Preview

Shaolin Kung Fu Forms DVDs

The Shaolin Kung Fu Forms DVD has been discontinued by the producers, however we have replaced it with the new Shaolin Kung Fu Foundation Form DVD. On this DVD, imported from China,31st generation Shaolin disciple Shi Dejun teaches the Shaolin Kung Fu 13-Form Foundation Quan, one of the essential Shaolin forms. We are expecting the first shipment of these to arrive from China later this week. Order now to reserve your copy.

Just released: Isshinryu Kata DVD

The Isshinryu Kata DVD is shipping today. If you placed a preorder, look for a shipment confirmation email with in the next 24 hours. This completes the Mike Reeves series of Isshinryu Karate DVDs. Look for more Japanese Karate DVDs after the first of the year.

Sang H. Kim Article in January Taekwondo Times

Sang H. Kim is interviewed in the January Taekwondo Times issue, on newstands in early December. In the article he talks about flexibility and the proper way to stretch. In addition to the interview, there are excerpts from Ultimate Flexibility and Martial Arts After 40.

Just released: Beginner Karate DVD

The Beginner Karate DVD was released today. Sensei Mike Reeves teaches you the basics of Isshinryu Karate in an easy to follow format. At $19.95 this hour+ DVD is a great introduction to Karate.

New Book: Complete Taekwondo Poomsae

Complete Taekwondo Poomsae is the most complete reference book availabe on the Taegeuk, Palgwae and Black Belt Poomsae of WTF style Taekwondo. Grandmasters Kyu Hung Lee and Sang H. Kim have combined their extensive taekwondo knowledge to teach you not only the 25 official taekwondo poomsae, but the meaning of the forms, the principles of Poomsae performance and the philosophy that underlies the techniques.

This book will be released in January 2007. Preorder your copy today to save $10 off the regular cover price.

New Chinese Martial Arts DVD Previews added

We're continuing to add previews for our Chinese martial arts DVDs. The latest additions:

Wing Chun Palm Techniques DVD
Bagua Zhang 8 Door Conditioning Exercises DVD
Shuai Jiao: Chinese Wrestling DVD Set
Southern Boxing: Nan Quan Kung Fu DVD

Now available: On Combat

On Combat, the critically acclaimed book from celebrated writers Lt. Col. Dave Grossman and Loren W. Christensen is now available from Turtle Press. Written by two warriors who have been there and done that, On Combat looks at what happens to the human body under the stresses of deadly battle — the impact on the nervous system, heart, breathing, visual and auditory perception, memory - then discusses new research findings as to what measures warriors can take to prevent such debilitations so they can stay in the fight, survive, and win.

Preorder & Save: Championship TKD Drills DVD

Save $5.00 when you preorder Olympic gold medalist Lynnette Love's Championship Taekwondo Drills DVD. Created from her popular taekwondo sparring video series, this one action packed DVD covers all of the best beginner and intermediate level skills and drills from her video series. Whether you are new to sparring or you are looking for a good fundamental sparring workout, this is an excellent addition to your pre-competition workout.

Chinese Martial Arts DVD Previews Added

We are in the process of adding previews for all of our Chinese martial arts DVDs. Previews for the following DVDs were added today:

Choy Li Fut Dragon 18 Form DVD
Choy Li Fut Sparring and Little Arhat Boxing DVD
Muay Thai From Northern Thailand DVD
Wing Chun Little Fist DVD
Bagua Zhang Footwork DVD

More to come next week.

Great news: In just 3 weeks we've had over 30,000 views of our DVD preview clips!

Preorder & Save: Beginner Karate DVD

Save $5.00 when you preorder the new Beginner Karate DVD by Sensei Mike Reeves. Learn the basic blocks, strikes, kicks and sparring techniques of karate from a world champion instructor. At only $14.95 this a great bargain.

Preorder & Save: Isshinryu Kata DVD

Save $5.00 when you preorder Mike Reeves's new Isshinryu Kata DVD. Learn the eight empty hand Isshinryu karate kata on one DVD:

• Seisan Kata
• Seiuchin Kata
• Naihanchi Kata
• Wansu Kata
• Chinto Kata
• Sanchin Kata
• Kusanku Kata
• Sunsu Kata

Weight Training: How often is enough for MMA training?

Here's a question we recently received from a reader and author Loren Christensen's reply:

Question: I train in MA 3 days workouts lasting about 1 1/2 hours since I utilize the jump rope as my warmup, these sessions are also my ONLY cardio work. How many days weekly should I weight train for size and strength without worrying about overtraining? Thanks for your input.

Loren's Answer: First, know that it's a little difficult to put on a lot of size when you're doing a lot of cardio. In bodybuilding, it's recommended that the trainee eliminate cardio during the period in which he is specifically trying to pack on size. The thought is that all energy and calories should go into rebuilding the muscles after a strenuous resistance workout.

But I'm assuming you're not trying to be Mr. Olympia; you want to add some strength and size to give extra authority to your punches, kicks and grappling. That you can do, but you must do it wisely.

• Keep your weight training basic: benches, rowing, curls, triceps and squats.
• Go heavy so that you have to really grunt on your last repetitions, make it the 6th, 7th, and 8th ones.
• Do 3 or 4 sets per exercise, just one exercise per body part.
• Do these twice a week so that each body part is hit two times a week. If one week you can work each body part only once, no problem. You won't lose anything and you’re likely to even gain a little. During one six-month period I lifted only once a week and made nice gains. I've even heard of lifters making gains in their squats lifting once every 10 to 14 days.
• If you want to put on some extra weight, increase your calories by 300 to 500 per day. In a week to 10 days you should be packing around an extra pound.

The nice thing about lifting heavy is that not only will it give you some added size, but it will increase your speed, too. Light weights and high reps stimulate your slow-twitch muscles fibers. But heavy weights and low reps stimulate your fast-twitch fibers, the ones that give you power, strength, explosiveness and speed. So stay away from those pink dumbbells and instead pull those heavy ones off the rack. Oh, be sure to eat healthily and get some extra shuteye.

And don't blame me if you have to buy bigger shirts in three months and you start bursting open heavy bags at their seams. At the risk of sounding commercial, all these tips and a lot more can be found in The Fighter's Body by Wim Demeere and me, available right here at Turtle Press.

Train hard!

Loren

www.lwcbooks.com

New Improved Video Preview

TurtlePress.com has partnered with YouTube.com to create new improved DVD previews for our
most popular titles. Now you can preview dvds right on the product page, with no pop-up windows or special software required. Simply click on the "Preview Now" button right under the DVD cover image and then press the Play button.

Try it out for yourself, by previewing Mike Reeve's upcoming Isshinryu Kata DVD. Just press the play button below.



You can also share DVD previews with your friends by clicking the share button or add them to your favorites or playlists at YouTube.com

Conserve Energy when you Kick

Martina Sprague, author of Fighting Science, offers these tips to conserve energy when kicking:

Kicking takes more energy than striking. This is because the legs are heavier than the arms. Energy, when kicking, is conserved by relying on principles of physics that allow you to use as little effort as possible. Energy is also conserved by kicking when your opponent is moving into the kick’s path of power. This allows you to use less of your own momentum to achieve an overall stronger momentum.

Body mechanics for energy conservation:

1. The side kick takes less effort to land when your opponent is slightly toward your back rather than your front. This is because the kick is usually thrown with your lead leg, with your opponent lined up with your hips.

2. The spinning back kick should be thrown when your opponent is moving into its path of power. Energy is conserved by spinning less than 180 degrees. If you spin more than 180 degrees, you will be chasing your opponent with the kick.

3. If your opponent moves toward your front, it would be economical to throw a round house kick.

4. Energy can be conserved by dropping an axe kick on your opponent’s guard and bringing his upper body forward and into your follow-up strike.

Zen Man Reviewed in Black Belt

Zen Man is reviewed in the October issue of Black Belt magazine. The full page review begins: "Even though Zen Man is a new movie, its plot is an old one. That's not to say the straight-to-DVD action flick is outdated or some sort of remake. Rather, it's a new film that contains some classic Eastern mythology, as well as some enduring contemporary folklore."

The reviewer goes on to give a detailed breakdown of the film's strong and weak points, wrapping up with: "[Sang H.] Kim is the best thing about Zen Man. From his acting to his directing, the martail arts master shows us the potential of what a little money and a lot of passion can breed on-screen. With a bigger budget, better supporting players and help with the writing, Kim should be able to produce a movie to match his versatile skills."