Alan Armstrong

There is a very effective way to generate power to deliver blows at close range, that involves bracing. With mainly two types of bracing inside and outside. This is carried out by usually making contact with the opponent's forearm with one arm and striking a blow with the other. A step is usually involved for both methods, for the outside, first step outside, pivot turning into the opponent with the whole body and brace, then deliver a blow. For the inside, a pivot bracing turn, then step further in and deliver the blow. There are any number of ways to using this bracing method with all punches. If you are not aware of this type of bracing as there others, I would suggest that you investigate this concept more closely, as it is not difficult to learn and it will definitely provide you with some amazing results against your opponents. Here are some examples of bracing, hopefully this primer will help towards understanding the concept enough that you can make use of the idea in practice. Do you capitalise on bracing methods in conjunction with delivering blows and blocking?

Taking two pieces of paper fold one in half and roll the other in to a tube shape. Folding stretches along the crease alone, while the rolled one stretches the entire sheet of paper evenly and gently. The folded paper going one way then the opposite way will tear the paper in half, similar to bending a metal spoon, it will eventually weaken and snap, meanwhile rolling the paper one way then the other this doesn't happen. If the paper is stiff and brittle, folding into creases will only break it down quicker but rolling the paper will make it more pliable. Folding paper doesn't make it more pliable but rolling and curving it does. For instance a newspaper with its fold in the middle is permanently creased whereas when rolled up it remains in a reasonable shape to be read. As paper and muscle contain fibres, there are similarities between them that we can make use of to make simple assumptions about how to stretch. As we have hinge joints in our body we can choose to stretch in curves and bends instead of folding which if you notice when sitting cuts of circulation whereas the "reverse method" by reaching releases tension, is an important element and factor for gaining flexibility and range of motion. The natural movements of ealy morning yawning, curving, reaching and twisting is how we are designed to stretch simply called pandiculation, but like all things we can artfully improve upon it or mess it up. As much as we martial artists see yoga folding movements and contortionists, even dancers and gymnasts, doing their thing perhaps we can feel that we might be missing the point in the area of flexibility. When looking further into the difference, stand up fighting martial artists should be strength mobility stretching (in curves, arching, cork screwing, spiralling and twisting) where the intent is towards striking moving objects and also to move as not to get hit or to become an easy target, whereas everyone else have different types of objectives that require the necessary folding. Stretching in my mind should be reaching out in all directions by the means of making the best of the self sufficient and propelled, autonomous twisting mechanics of our body in motion slow or fast, far beyond the folding capabilities alone. Creating a leaner body that is powered by the combination of strength, speed and elasticity with a greater amount of possibilities for movement for combat purposes, that doesn't resemble static or passive folding positions, moreover towards the contrary. So the question is, are you doing more folding or curving for gaining flexibility and thus, is it improving your combat readiness for strength and mobility purposes simultaneously?

Hello grenage. I use a cross over cable station If you don't have access to such a contraption then suggest to improvise till you do (using a pulley and rope) As the knee is primarily a hinge joint twisting it isn't recommended, as there are many that over strain their knees to compensate what the ball joint in the hips are designed for. By doing exercises that open the hips up, such as turnouts with which ballet dancers practice alot, also floor exercises such as the frog position can be helpful. Hip alignment is important when kicking which many maists neglect to perfect. Also focusing on exercises that strengthen the supporting leg and hip stacking are worth the time and effort to improve on. The Chinese consider the knees to be like tofu, or in other words weak, if you master pistol squats, I am sure you will not have any more knee issues when kicking, just remember to keep your back as straight as possible when doing them, as not to not cause back pain or discomfort.

Thank you JR 137 As it is my head, no new news there LOL as have many issues probably one more on the list to iron out. Have been seeing an "Internalist" Dr, due to having issues with being too hot or cold, which has lead to the discovery of having thyroid problems, which he suspected to be the cause, which now am taking pills for. He the Dr talked to me about having sensation of hot and cold that was not neccessarily having much to do about the ambient temperature, but in my head. Living once in a place that had winter time temperatures of minus 40% was too much for me, now living in a warmer climate, I can take the heat in the plus 100% as long as drinking plenty of fluids. Also having skin issues with allergies, my skin reacts towards warm up gels as heat, which helps fool me and my skin very well LOL

@ JR 137 Sure let me know, it is a review after all!

Being fit or being healthy for me now is to combine the two, as this was not always the case, something that I needed to learn. While in a hospital bed in the cardiac ward I woke up to being surrounded by paramedics, it was surreal, while the head nurse was explaining to them that here is a sick man, even though he looks like he is in good shape. Even when I had my first heart attack, the paramedics that showed up didn't seem convinced that I was so mortally I'll, as I looked fit and toned, as perhaps I was assumed to be something else such as a recreational drug user. My health deteriorated even further with three more heart attacks (was a living hell) till finally the right heart surgeons, put me back on track (18 years ago) with the appropriate treatment, giving me the chance to regain my health. As for now I am fit and healthy and not just for my age, as I work out close to 40 hours a week. Apologise for the explanation that sounds a bit like me me me but when I lost my health I also lost my fitness, that somehow went in the bin, it had taken me many years to regain my strength as it was depleted to nearly nothing. So from experience, healthy living first and foremost then improving fitness levels, as looking fit and even performing well, needs a healthy lifestyle to sustain it. The bonus I have found, is that being healthy means recovery time is quicker after workouts and post muscle soreness is not an issue, as tonight I was leg pressing 180 kilos and my weight is only 75 kilos and still managed later, without any problem to go for a bike run and jog, with still enough energy to talk about it.

It does take time to understand the difference, as there are those that are fit that die young, never getting the chance to knowing the difference. As when middle aged and fit almost died from coronary heart failure four times, if for not being very fit at the time, that would have been the end of this story. After being drained from my heart issues I gradually after many years regained my strength, through cardiac rehabilitation and life style changes. At present I am as healthy as possible and also more fitter than average, excluding heart damage caused by the attacks. So what I am putting forth to you is to be healthy is more important than being fit, but when combining them, you will be in no doubt in knowing that you are in the best way shape and form possible. Here is another Maist opinion on the subject. Are you fit and healthy? Is fit and healthy the same thing for you?

Warm up gel, perhaps not for everyone but for me they work wonders, enabling me to reach my optimal performance level quickly. Maybe because I am susceptible to the cold but on the flip side, have a high tolerance to the heat, more than average. Having to have a long warm up is fine but there are times, such as in winter months, that getting fully warmed up is becoming time consuming. So what I am suggesting is, that maybe warm up gels are for you also, if your warm ups are taking you too long, due to living in a cold atmosphere or the cold makes you more prone to stiffness. Also perhaps you have a tournament to fight in, then having warm up gel with you is a very effective way towards getting muscles limbered quickly without expending unnecessary energy. Hope you give the warm up gel idea a try, if you are like me that loves the heat over cold, then practicing with a little added heat might make the difference, in giving you an extra edge over your opponent. Do you use warm up gels and how is it working out for you?

BJJ Mental Preparation for white belt.

Part 4 to this topic ASMR Karate ASMR Karate massage ASMR BJJ Mental Preparation

Part 3 to this topic. Introduction to ASMR My first recollection of getting tingles was at the age of about 10, while at school we had to be cross legged, in a single file, while waiting our turn to be allowed to go to the cafeteria for lunch. While waiting our turn, the person behind would ask to play a game of writing a word with a finger on the person sitting in front of them, on their, back, then guess what the word was. Or we as kids would play, pretending to break an imaginary egg on a person's head, then softly with the palm of the hands, trying to imitate the feeling of an egg, slowly spreading over the head down on towards the shoulders. My first real encounter with ASMR many years ago was just called "tingles" by a female friend that was extremely good at giving them, especially when having a little sunburn. This might seem like all good fun, but I suffered from some horrible anxiety attacks and severe neck cramps, she had a way to calm me down, like no one else could, something today people would call ASMR. I don't suffer from these issues anymore because of what I learned from her to calm down, just breath, connect with nature and to relax, something that can help with stretching and gaining flexibility. ASMR experience doesn't happen every time I stretch but it can help to remove any unnecessary tension and stress that contracts muscles more than desired. Walking at a nice even pace for an hour can set off ASMR, which could also be associated with releasing endorphins. A little more info on ... ASMR

Forced stretching or assisted stretching does work, but trying to torture yourself or someone else for gaining flexibility isn't necessary. "Experts say 6 minutes a week stretching, 6 days a week is enough for gaining flexibility" How can this be I asked myself? Perhaps what they are trying to say is that, it is the accumulation of seconds over the week at maximum plus a little further every day. That doesn't include limbering up or warm ups or conditioning time, but just that reaching a little further daily or most days does the trick, little but often works. Stretching in agony doesn't seem normal or necessary, as this seems counterproductive causing damage or trauma to the body. Those that practice yoga for instance are more likely not becoming flexible at the expense of causing themselves pain, damage and tears. On the contrary Yoga stretching feels good and flexibility is simultaneously working together, creating a type of unity and wellbeing. IMHO it is for the most part, the unifying of flexibility with strength and control with perserverance over time, that improvements are made that creates a winning combination.

Highly recommend this Adductor machine (pully and weights) for gaining flexibility in the middle straddle split. Of course it has its limitations but with a little added padding between the knees and machine, you can take your stretching to another level. (I set it at the highest level first and start off from there) The bonus of using this machine is that incorporating PNF to your stretching is very comfortable and compatible, also another important factor is giving you strength. I really hope you can get to try this machine, it's very much worth the effort to find one, perhaps your local gym has one.

Yes martial artists do things differently that ordinary folk would find odd!

Just sharing a few different types of training equipment that can enhance your game, such as tennis balls, Lap top strap and a rubber thera band. 1) By holding a tennis ball between the shoulder and chin, similiar to a violinist, then shadow box, alternate sides holding the ball on the left then on the right. 2) You should get the idea that tucking your chin behind your shoulder is a little preventative medicine from getting knocked out. 3) Next shadow box whilst holding the two tennis balls in your hands but always have at least one ball in the area between your chin and shoulder, for instance a ball in your left hand can also be used for covering your left or right side, same applies to your right hand. 4) Now while shadow boxing in a mirror, you should always see a yellow spot while punching and covering between your chin and shoulder, either on your left or right side (using peripheral vision). 5) You should now be able to step move punch and cover while bobbin and weavin correctly. 6) To test if you are having good form punching and covering simultaneously, then suggest attaching a Lap top adjustable shoulder strap and add some grips on each end (as the strap is rigid) holding the grips in each hand, with the shoulder protector strap part should be between your shoulder blades, with each punch should be pulling the covering hand back to your face, with a Yin Yang effect. 7) Additional speed can be gained by holding a wide thin rubber thera band in (or something similar) each hand and having it pressing on your shoulders, then practicing your shadow boxing, then practice without the rubber band should help towards building upon your quickness. Hope you try out these ideas as they do work and do you do something similar?

Hello DWx, thank you for your comments. Curriculum aside, giving what a student needs, by first recognising their strengths and weakness and giving to those that need it, specific exercises to help build confidence and abilities towards becoming successful within the curriculum. If having many students, then perhaps a special once a month focus class on flexibilty, or balance, or strength, or coordination, or speed, or agility... As a student could be struggling in one aspect, so as to give, incentive specific exercises that are like home work/homeworkout and test the student, periodically, on improving qualities prescribed, that these improvements could count for something and go towards their next grading.

Part 2 to this topic. Using a type of Tiger Balm in conjunction with a metal balls glove massager, perfect for recovery days or any time really, when your muscles need TLC, could also be a perfect time for watching a favourite ASMR video, or just chilling out to your favourite music or sounds of nature, such as waterfalls, birds and rustling leaves. Here is an example of the metal balls glove, intended for reducing cellulite.

Stretching to tears, is this necessary? https://youtu.be/oEGyP7EJAMA Or are you looking for the subtle approach to becoming more flexible?

ASMR "autonomous sensory meridian response" If you have ever had a pleasurable experience with tingles while having a haircut or listening to Scottish Bag Pipes, then you are most likely having an ASMR experience. Those tingles that can have while watching horror movies are so well known by most. Or just stepping in to a hot bath can give the sensation often associated with relaxing pleasure and a feeling of well being. Reason for this topic was inspired by a very strong but inflexible student in his mid 40s for name sake I will call him Mr X, having seen this type before actually was on of my MA teacher's, with his teacher's advice for him was to stand in the corner and practice smiling. With Mr X, while giving him private classes on becoming more flexible at the gym, I joke with him, laugh alot, chat and make funny comments to other personal trainers there, actually having an easy fun time stretching. As Mr X, started realising that it was my confident playful attitude that was making him more limber, as the gym was starting to look like something similar to a children's play area with the many different types of colour thera bands, sand bags of all sizes and foam rollers from tiny to very large, all scattered around the gym floor. I believe it was very amusing and enlightening for the many personal trainers witnessing the flexibility session. For me ASMR and flexibility are connected, that also starts in the brain that travels throughout the body. As fear triggers off the tension response while confidence, pleasure and good humour can help relieve and relax much of the unneeded tension we carry around with us, that is sometimes seen in MMA UFC fights when opponent's grin and smile at each other just after they have obviously hurt each other and took the painful experience, instead showing a contradictory happy face expression. As many people feel and look a lot better when just had a haircut or hairdo, as the experience has relaxed the tension in facial muscles, which in turn, makes a person look more rested and attractive. Point being, I witness alot of people treating stretching as a painful way towards getting flexible, but it need not be that way, as knowing full well that discomfort triggers the contraction responses in the body. There is no hard scientific data on becoming flexibility, but surely don't we become good at things that we have fun doing? My personal perspective when stretching is a little discomfort and a little massage back and fourth on a regular basis, after all pain is close to pleasure, then why not some ASMR mixed with PNF "propreoceptive nuromuscler facilitation"? There are plenty of ASMR videos to watch while stretching, that just might lighten the tug of war that you might be having with your hamstrings whilst becoming more comfortably flexible with a jiggle and a laugh, while in pain here and there?

I believe it is a good idea to have some kind of understanding of a new Student's fitness level by testing each individual on the onset. As with all exercises fitting every one, seems to me to not be helpful, as aspect of fitness can differ from one person to the next, as one being flexible but weak while another stiff but strong. Therefore prescribing different exercises for different students seems logical, to improve on their weaknesses earlier on. From my understanding of the way martial arts was taught in the ancient past, was tailored to the student's strengths and weaknesses, PLUS enhancing and focusing on their natural abilities and qualities. Would this be considered to be impractical to do in group teaching environments? There is of course a reasoning for combining both strength and flexibility simultaneously for practicality reasons for all martial artists, such as in this video link https://youtu.be/Xnu2iUhyIF4 As it seems to me that a curriculum for all might be bias towards one type of student than another, that helps or encourages one type of student shoot up through the ranks, while inhibiting and discouraging others.

Sometimes it is just better to throw out old misconceptions about age and what a person can and cannot do. If I believed in everything that people have told me that I cannot do, well I would be justifying them and what they themselves cannot do. To the hell with maintaining myself I want nothing less than improving performance while in my 60, regarding being stronger and more flexible among other things, as there are many people half my age that cannot do what I do! Perhaps maintaining myself will be in my 70,s for the most part, but am sure there will be areas still there for improvement. Point being, why guess what you will be capable of in the future, is it not better to focus more on what you need to know and be right now?

@ conradd665 using gravity to our advantage as martial artists is a bonus also during combat so why not in training and conditioning? As simple as doing a straddle split on a slope while leaning forward, letting gravity work for us instead of against us.

As much as gains can be made by using machines, co operative partner stretching is ultimately the best, due to the many various types of stretching exercises that can be performed in a short period of time. Not forgetting to mention that mixing massage and foam roller intermittently, helps with increasing flexibility and range of motion with any type of stretching session, with or without machines. @ Fat Cobra, this is the device you are referring to? Something different, a pilates reformer, they have one at the gym, of course I used it and broke it, nothing new for me as also broke the ankle straps on the cross over machine, we martial artists might be a little too brutish for braking things LOL

Thanks Wayofaswede. Of course a jab or a spear hand Etc, could be used in all four positions, including the increments there of. As knife hand strikes/chops are not all horizontal or vertical, just as important are the diagonals, descending and rising. Makes understanding easier for instance when explaining the thumb up Wing Chun punch or the bear fisted palm up jab. Also the starting off with a palm up punch (corkscrewed) could become a palm down one, as in a karate reverse punch, noting starting hand positions with different types of strikes on impact.

Are you feeling significant gains using this machine Bulltahr? As they had the same chair and wheel stretching machine in the TKD club and I used back some 20 years ago, I found it to be a bit intimidating at the time, as I might break in two LOL Here is a link to three machines I use on a regular basis but with alot of variety than shown. What I like about the first two machines is that they have a gauge built in to them, so as to give some reference to aim higher/wider than previously. https://youtu.be/aFhXL9iy3YI