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.

Preorder and Save: Korean Sword and Weapon Arts DVD

Preorder the Korean Sword and Weapon Arts DVD (scheduled release: Nov. 30) now and save $5.00 of the regular price of $24.95. Korean Sword and Weapon Arts is a rare look at some of the oldest documented martial arts of Korea. In this fascinating DVD, the National DemonstrationTeam of Kyung Dang, led by Grandmaster Im Dong-kyu, reenacts the sword, stick, spear and empty hand arts of ancient Korea.

10 Principles of Defending Against a Knife Attack

Sang H. Kim, instructor of the Knife Defense Fundamentals and Advanced Knife Defense DVDs, shares these simple principles for defending against a knife wielding attacker:

1. Stay as close to your opponent as possible after you close.
2. Focus on taking control of the knife first.
3. Grabbing the knife wielding hand is always preferable to parrying/blocking.
4. Cut off your attacker's view of the knife.
5. Close the distance quickly and smoothly.
6. Never take unnecessary chances or use complicated techniques.
7. Detach yourself from the fear you feel when faced with a weapon.
8. Stay alert but unemotional.
9. Keep a natural demeanor and deceive your opponent.
10. Move suddenly and without warning.

Korean Kickboxing DVD available 11/21

The newly released Korean Kickboxing DVD is scheduled to ship out on November 21st. There is still time to save $5.00 off the regular price of $24.95 by preordering today.

Shipment of Bargain Basement Books Just In

We have just received a shipment of bargain basement books - slightly damaged books sold at a deep discount. Bargain basement titles typically sell out in a day or two of arriving so don't delay in ordering.

Kwon Bup: Ancient Korean Martial Art

Kwon Bup means fist fighting method. The earliest surviving written reference to kwon bup is found in the Muye Dobo Tongji, which has extensive documentation on the techniques and history of kwon bup. According to this text, kwon bup was impractical for large scale combat on the battlefield, but was taught as an introduction to the martial arts. Soldiers learned kwon bup prior to learning more complex weapons arts to master footwork and body control. It was also taught as a method of personal self-defense for Chosun warriors.

Kwon bup was developed based on the methods of the Shaolin Temple and the techniques of Jang Song-kye. The Shaolin methods emphasized external style (waega) techniques including joint locks, jumping attacks and elaborate footwork. Advanced techniques of the Shaolin style were very elaborate and difficult to master.

Jang Song-kye favored internal techniques (naega) with an emphasis on self-defense. His philosophy dictated that skills only be used when one encountered an unavoidable enemy or hopeless situation. According to the historical text Naega Kwon Bup, the internal style also included three classifications of vital death point attacks which were handed down in secret. It was widely believed, because of these secret techniques, that the internal style was superior to the external style in self-defense.

An early master of naega style kwon bup, Wang Jung-nam devised thirty-five training methods and eighteen types of footwork. He classified them into yukro (six paths) and ship dankum (ten levels). The yuk ro methods were used to develop bone strength and inflict immediate damage while the ship dankum methods were intended to induce a delayed reaction. Many of his methods have been preserved in the Muye Dobo Tongji.

Does strength training limit flexibility?

According to Sang H. Kim, author of Ultimate Flexiblity, the idea that strength training makes you less flexibile is a myth. "Just the opposite is true," he says, "thanks to the stretch-shortening cycle. A very simple description of the stretch-shortening cycle likens it to an elastic band. When you stretch the elastic, it becomes taut and ready to snap back with force when released. The more pliable the elastic and the farther you can stretch it, the more force it will generate when released." A detailed explanation of the reasoning behind coordinating your strength training with a good stretching program can be found in chapter 2 of Ultimate Flexibility.

Attendance Records Available for 2006

2006 Attendance Records are in and ready to ship. The use of student attendance records has been proven to improve student retention in martial arts classes at all age levels. When your students track their attendance daily, you can easily identify whose participation is lagging and contact them before it's too late. Each card is made of heavy card stock to withstand a full year's use and prepunched to fit conveniently in a 3 ring binder.

Martial Arts Injury Care: Ice or Heat?

According to Trish Bare Grounds, author of the Martial Arts Injury Care and Prevention book and DVD, this is one of the most common questions martial artists have about treating injuries at home. Her answer? Simple:


Use ice:

• If an injury is less than 7 days old the only thing you want to use is ice.
• If an injury still has quite a bit of swelling and/or pain, even if more than 7 days old, you want to use ice following any workout, even if you are going to workout or fight later on in the day.
• For any injury less than 3 weeks old, while the tissue is still healing, use ice to treat pain and prevent inflammation after a workout.
• Prior to entering the ring to fight or in the ring between rounds ice will slow the swelling of a minor injury received during a competition.
• Immediately upon being injured, apply ice even before you see bruising or swelling.
• To treat a cut or other external bleeding. Ice will slow the blood flow and stop bleeding more quickly.
  

Use moist heat:

• If the injury is no longer swollen and simply sore or stiff, after 7 days you can either use a moist heat pack or heat rub prior to a workout to help increase the blood flow to the area.
• If you are simply tight or sore from a previous workout a moist heat pack or heat rub can soothe aching muscles and help to loosen them prior to working out.

Trish has recently completed her Ph.D. at the University of Florida’s Sports Medicine/Athletic Training Program as well as a revised and expanded second edition of The Bare Essentials Guide to Martial Arts Injury Care and Prevention, scheduled to be released by Turtle Press in early 2006.

Boxing: How to Clinch

Michael Onello, author of Boxing: A 12 Week Course, gives these simple tips for learning to use the clinch, "Place your arms around your opponent’s shoulders with your biceps touching him as you pull them into you (not using your hands). Have your arms slide down to his elbows, keeping your head up over his shoulder, not on it. If you’re on the ropes or in the corner, spin him fast and hard. Keep your hands up on the break."

Clinching drill: Practice with a partner, in the center of the ring, on the ropes and in the corner. Take turns being the clincher. Mix and match partners if possible so that you can work with different body types.

Last day to save on Martial Arts Drills DVD

The 77 Fun and Exciting Classroom Drills DVD will ship on November 11th. Today is the last day to preorder and save $5.00 off the regular price of $24.95.

Break bad habits with the "one less" technique

There is no point in quitting, or trying to quit something that you don’t really have the desire or willpower to quit, according Aaron Hoopes, author of Perfecting Ourselves: Coordinating Body, Mind & Spirit. "Dependency is a tough adversary. Instead of trying to quit entirely, try a minor shift in attitude from indulging in excess to practicing moderation. Let it put you in motion on a path in the right direction rather than be a process by which failure is almost assured."

Have a bad habit you want to break? Try his "One Less" techinque:

One Less: Regardless of what negative lifestyle pattern is affecting your body, tomorrow see if you can do one less than usual. For example, if you smoke twenty cigarettes a day, tomorrow smoke nineteen. If you have three martinis with dinner, tomorrow have two. If you eat ten cookies at a time, tomorrow eat nine. Whatever it is, tomorrow do one less than today (or if you need to, one less this week or month than last week or month). Whatever the behavior, don’t think of it as “wrong” but simply as an excess with harmful effects.

Moderation is the key, and moderate behavior is soon rewarded by a healthier feeling in the body. As the body feels healthier, your behavior will naturally evolve. But the initial step is moderation. Don’t try to quit something you have no ability to quit. That will just stir more resistance. If you enjoy it, do it. Eventually, if you are genuinely sincere, you will reach a point where it doesn’t have a hold on you anymore and you can leave it behind. Until that time don’t stress about it.

Full or half sit-up: Which is more effective?

According to Martina Sprague, author of Strength and Power Training for Martial Arts, full sit-ups don't work the abs any more than partal sit-ups. "The abs are used primarily during the first 30 degrees of the situp. Then the hip flexors take over, which are strong muscles with the function of bringing the legs toward the upper body, or the upper body toward the legs. So full situps don’t work the abs more than partial situps. However, there is no harm in doing them." Martina also notes that a stability ball is preferable to the hard floor: "The rectus abdominis muscle also works through about 15 degrees of spinal extension, which means that in order to get full benefit from your ab workout, you should avoid lying on a hard floor that prevents you from extending your spine. This is one reason the stability ball is a good ab training device."

New Tai Chi DVD released

The Tai Chi for Life DVDs were released today. Instructed by Master Guangzhi Xing, this series covers the 38 Form and Broadsword Form of Chen style Tai Chi, the Simplified 24 Form and Tai Chi Sword Form of Yang Style Tai Chi and the Chinese National Wushu Competition Form of Sun Style Tai Chi. While not as long as or in depth as our Chinese martial arts DVD imports, these DVDs are an excellent method of learning or refining these shorter, popular tai chi forms. Master Xing's emphasis is on tai chi as a way of maintaining health and reducing stress. His teaching is straightforward and easy to follow, an ideal introduction to tai chi for the novice or intermediate practitioner.

Injury Care and Prevention DVD shipping today

All of the preorders for Trish Bare Grounds' DVD Martial Arts Injury Care and Prevention shipped out today. Presented in a seminar format, this is a great dvd for martial arts instructors and coaches as well as students who want a better understanding of how to care for minor injuries and how to administer first aid in emergencies. Trish is one of the foremost experts on martial arts injury care in the US and brings years of experience to her seminar presentations for athletes and coaches.

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