Push-ups: Max out Your Reps

Are you one of those people who can't seem to get past 50 push-ups or 10 or 100? No matter what your "push-up plateau" is, author Ted Weinmann (Warrior Speed) has some tips to break through to the next level:

1. Start with a good diet and plenty of rest, many people overtrain.
2. Start lifting weights using a weight that enables you to perform at least 4 but not more than 6 reps for the pecs, tris, and delts. Either work them in that order each day you train or train them on different days. (Explanation - if you tire your triceps and then go to bench to work your pecs, you won't be able to give your pecs an adequate workout because your triceps will be the limiting factor in your bench.) Rest 2 to 3 minutes between sets.
3. When you hit a plateau, change the exercises (flys for bench) and/or your schedule (1, 2 or 3 workouts/week per muscle group).
   
4. Keep this up until you hit a final plateau, then add plyometrics and repeat.
5. Next final plateau, add dynamic weight training and repeat.
6. Don't forget mental training. Psyche yourself up. If you did 5 reps the last time, mentally train yourself that night and prior to the set on your next day's training to do 6 reps, or 5 reps with a couple more pounds.
7. If push-ups hurt your wrists, turn your hands out so that the fingers point toward 10:00 and 2:00 o'clock instead of at 12:00.

Zen Man DVDs Shipping Today

The Zen Man 2-disc sets have arrived in our warehouse and will ship out this evening. If you've already ordered, expect to be receiving your DVD shortly. If you haven't, there is one last chance to take advantage of the preorder discount of $5.00 off the regular retail price of $24.95. Order by May 10th and get the 2-disc set for only $19.95. Order here.

New Training Article: Intro to Sambo Groundfighting

Just added to the TurtlePress.com martial arts training tips library: Intro to Sambo Groundfighting, an introductory article with some key tips about winning on the ground in a sambo match.

New Chin Na DVD from China

We are expecting to receive a new Chin Na DVD in our next shipment from China, due in next week. Explained and demonstrated by Chen Erhu (the twelfth-generation disciple of Chen-style Taiji Quan) Chin Na is the practical application of push hands. This informative DVD contains 55 movements and demonstrations of the first and second Chen style sets.

How to determine your ideal fighting weight

Not sure what weight class you should be competing in at your next martial arts tournament? Loren W. Christensen and Wim Demeere, authors of The Fighter's Body, offer this rule of thumb:

Begin by measuring your body fat percentage. It’s recommended that a competitive fighter have less than 15 percent. Now, some fighters feel comfortable carrying more, but they should know it’s useless weight that slows and inhibits their mobility, and decreases their overall effectiveness. “Sure, I got a belly, but I’m really fast,” some argue. Great, but how much faster would they be without the tummy to lug around? Extra weight is something you want your opponent to have, not you.

Seven percent body fat is as low as you should go. Lower, and you risk serious health problems. Yes, competitive bodybuilders often drop to three or four percent, but they remain there for only a few days, sometimes only the day of the contest. Carrying 15 percent is comfortable and easy to maintain.

Coming soon: Championship Sambo

Our latest book release, Championship Sambo: Submission Holds and Groundfighting by Steve Scott, is due out in about 4 weeks. The book has just gone off to the printer and will be available for preorder early next week.

The leg and arm locks of sambo are a great addition to every grappler's toolbox. Author Steve Scott covers the essentials with an emphasis on technical precision and developing solid core skills.

Martial Arts Injury Care: Patellar Tendonitis (Jumper’s Knee) & Osgood Schlatter’s Disease

This simple but effective injury care tip comes from Trish Bare Ground's Guide for Martial Arts Injury Care and Prevention:

Many jumping sports get a condition known as patellar tendonitis, or jumper’s knee, from repetively jumping on a hard surface, putting stress and strain on the patellar tendon which attaches the four large quadriceps muscles (on front of the thigh) to a small bump (tibial tuberosity) just below the patella (kneecap). Pain is normally localized around this bump and the space between the patella and the bump just below the patella. Others get a similar pain because the bones of their legs are growing faster than the muscles can accommodate for, causing pain in the knee and just below in the area of the bump that the patellar tendon attaches to. This condition is most often seen in males, ages 10-15 years of age who have had a dramatic growth spurt in a short period of time. Martial artists are prone to both, even though it is not a jumping sport per se. A lot of the agility drills as well as jumping rope, can have the same effect, especially if they also run on a hard surface, such as concrete or asphalt.

Now generally the best thing to do is to rest and ice these injuries, but sometimes practice and competition schedules are not that accommodating, and a pacifier for the injury is needed. You can purchase commercially produced CHO-PAT® straps, those brown straps that you often see basketball players wearing around the leg just under the knee, to help reduce the pain. You can also use pre-wrap, applied before any type of workout using the following technique:

1. Using pre-wrap, circle the leg 10 times just below the patella (kneecap), being careful not to pull tight.

2. Then take your hands and “roll” the pre-wrap down from the top and up from the bottom until you have a “strap”.

3. To loosen, place your fingers between leg and strap and pull, stretching it to your own comfort. Simply tear to remove.

Final VHS Video Clearance Sale

We have a limited number of VHS titles left at clearance prices. Get them while they last:


Power Breaking video $5.95
WTF Black Belt Poomse Vol. 1 video $5.95
WTF Black Belt Poomse Vol. 2 video $7.95 (only 1 left in stock)
Tai Chi: Chen Style video $5.95
Tai Chi:Yang Style video $7.95 (only 1 left in stock)
Power Strength Stamina video $5.95 (only 1 left in stock)
Taekkyon Vol. 1 video $7.95 (only 3 left in stock)
Taekkyon Vol. 2 video $5.95
Muay Thai Knockout 1 video $7.95 (only 3 left in stock)
Traditional Korean Weapons 1 video $7.95 (only 1 left in stock)
Traditional Korean Archery video $7.95
Warrior Arts of Korea video $5.95
Taekwondo Hand Skills video $5.95
Police Tactics One video $5.95
Perfect your Kyorugi Kicking video $5.95
Taekwondo Hanmadang video $7.95 (only 2 left in stock)

Preorder New Martial Arts Movie and Save

Save $5.00 off the regular retail price of $24.95 when you order the Zen Man 2 DVD Set. In his feature film debut, Sang H. Kim brings to life the story of a peace-seeking Zen master named Han who is drawn into a web of revenge by the son of his former student. As elements of his past come back to haunt him, the Zen master faces a choice: kill or be killed. While the young man finally gets his wish, he discovers that we don't know what we have until we destroy it.

In this special 2 disc deluxe edition, you get the full length wide screen version of Zen Man plus a second disc loaded with behind the scenes footage, "making of" featurettes, a look at the martial arts used in the movie and more. Don't miss out on the debut feature film from Sang H. Kim.

Ultimate Flexibility released in Spanish Language

Turtle Press is pleased to announce the publication of FLEXIBILIDAD EXTREMA, the Spanish language edition of Ultimate Flexibility by Sang H. Kim. The book is available for $24.95 from Turtle Press in the United States or 25,00 Euros from Editorial Paidotribo in Spain.

How fast do you lose strength gains?

Getting enough rest between strength training workouts is essential, but so is finding the right frequency of workouts. Most people believe that strength gains start to deteriorate with 2-3 days of inactivity. Not true, say Ted Weimann, author of Warrior Speed. "If you have just completed a high intensity, eccentric workout, it can take 7-9 days for the muscles to repair, rebuild and fully recover. Once recovery is complete, then the clock starts to tick." So don't be afraid to give your muscles enough time to recover between hard workouts, but avoid layoffs of a week or more.

Increase the height of your side kick

Sang H. Kim, author Ultimate Flexiblity, suggests a simple set of exercises to increase the height of your side kick:

1) Do horse riding stance in comfortable position - 1 minute
2) Do horse riding stance in a deep stance (without knee pain) - 2 sets of 30 seconds
3) Squat down and hold your ankles breathing deeply - 2 sets of 30 seconds
4) From #3 posture, put both hands on the floor in front of you, slide your right foot to the right all the way and stretch your right leg, then bring back the right leg and repeat to the left with your left leg - 2 sets of 30 seconds each side
5) Have a rest for 30 seconds - walk around while breathing deeply. You may shake your legs and ankles occasionally to loosen up the muscles and joints.
6) Hold a stable bar, chair or table, and do a slow raising right side kick. Hold in the air as long as you can. Repeat the left side the same way-minimum 3 sets of 15 seconds on both sides.
7) Finish by practicing your normal side kick in the air or to a heavy bag.

I recommend doing the above 3 times a week for 12 weeks. It is important to know your limits and progress from there. Monitor your progress weekly. You may keep a journal and see what you accomplish in about 3 months.

New Book and DVD Sets Offered

This month we have four new book and DVD sets available at special discounts:

• Muay Thai DVD set
• Injury Care and Prevention Book and DVD set
  
• Nunchaku DVD set
• Korean Sword and Weapon Arts Book and DVD set

New DVD set: Shuai Jiao: Chinese Wrestling

We are expecting to receive a shipment of new instructional DVD sets on Shuai Jiao, the Chinese style of wrestling or grappling, within the next few days. This exercises and techniques taught in this little known style are an excellent addition to any grappling, wrestling or strength training workout. With over 3 hours of instruction, this is an in depth look at Shuai Jiao as it's practiced today in China.

Boxing: Cutting off the Ring

According to R. Michael Onello, author of Boxing: A 12 Week Course, shares his strategy for cutting off the ring:

"This technique is used to slow down and contain a fighter (trapping him) with a boxer’s style, so you’re able to catch him. It is very effective at taking the ring away from him, so he is unable to stick-and-move or range fight you. Control the real estate in the ring!"

Tips for cutting off the ring:

• Imagine the ring divided into boxes, like a cross where the lines meet in the center of the ring (+). Never let your opponent turn and cross a line. Cut him off by mirroring, not following him.
• Stay even with him and stop his movement by throwing hooks in the direction he wants to move (hook him off).
• When you have him in the corner think of a triangle and keep him contained in it.
• Also give him small boxes to work in, not allowing room for him to roll out.
• If he turns a corner and passes over your imaginary line, immediately adjust and start a new one.
• Move forward and to the side, not backward.

The Bargain Basement is bursting!

We've received a fairly large shipment of bargain basement titles, which means this is one of the best opportunities you'll have to pick up a slightly damaged discounted copy of just about any title we carry. Check out the full list of titles but don't wait. These bargain books never hang around long.

Visualization exercises not working?

Dr. Jacob Jordan, author of Total MindBody Training, offers this advice if you're struggling with visualization exercises:

I would recommend first taking more time on the first step to effective visualization: relaxation. Go through the exercises listed in the book for step by step relaxation before attempting any visualization. Adequate relaxation is a must to engage the right brain dynamics necessary for this technique.

Second, I would suggest trying to concentrate more on how the mental image feels rather than stressing the actual mental picture. If imaging a kick, try to sense how your supporting leg would feel, how your hips would turn with the action and the position of your back and shoulders. Some practitioners are simply more kinesthetically (physically) oriented and will ingrain techniques more effectively through sensation than by visual cues.

VHS Video clearance sale

We're clearing out our VHS video stock. All VHS titles are $9.95 until March 1st, while supplies last. Complete video list

5 Tips for High Kicks

Excerpted from Ultimate Flexibility: A Complete Guide to Stretching for Martial Artists:

• Build strength with flexibility, both through kicking drills and resistance and flexibility training. One of the primary reasons high kicks are so challenging is the sheer weight of your leg. To propel the full weight of your leg into a vertical side kick relies as much on the strength of the muscles as on their range of motion.
• Bungee cord training (a bungee cord wrapped around your ankle and secured to the floor) builds flexibility in motion. Like running in sand or up hills, this type of training will build the large muscles of the leg in a very specific way. During bungee cord training, 75% of your regular kicking height is a good goal.
• Quick focused kicking movements are better suited to high kicks than large or slow movements. Chamber your leg quickly and compactly.
• The knee of your standing leg should be slightly flexed, both to allow you to kick higher and to prevent knee injuries.
• The maximum force of a high kick is exerted just prior to impact. Whip the target rather than smashing through it. Kicking too hard will disrupt your balance and cause you to lose control of your kick after impact. Withdraw the kick immediately after impact, focusing on a light follow-through after the full dissipation of energy into the target.

New Lower Prices on Many DVDs

Our 4 day sale was so successful last month that we have permanently reduced prices on over a dozen titles including Complete Taekwondo Kicking, Muay Thai Knockout, Complete Sparring and Ultimate Fitness. Visit Turtle Press DVDs for the complete selection.