Alan Armstrong

Precision Beats Power Timing Beats Speed Endurance Wins Precision beats Power & Timing beats Speed. Precision vs Power Timing vs Speed https://youtu.be/muVri9PP4jc Precision Power Timing Speed All four are important. All four are different. Precision and Timing are skills. Power and speed are attributes. We all train differently paying emphasis on these four types of qualities in different degrees. When both fighters are equally matched in precision power timing speed, there is another deciding factor which is, cardio endurance and muscle endurance, where fighters just give up due to fatigue and exhaustion. In boxing it is called "Bringing the opponent out in to deep water" Here is something interesting to understand on this point more clearly and how to simply improve on this aspect in your training. Are these 5 aspects important to your martial art training? Yes there is one other important thing to consider (let's call it number 6) when training your muscles, have you guessed what it is? I will give you a hint, it could make you twitchy

Good timing can bring about opportunities, success and satisfaction. Bad timing can bring about disaster, failure and dissatisfaction. Therfore timing is something worthwhile considering in all things, as without it, that's too risky, leaving everything up to luck, chance and destiny.

Control the distance, control the timing, control the fight.Strategic stepping, timing skills, makes everything else possible to fall in to place.

Four words that hold a lot of weight in martial arts. Positioning The way someone or something is placed or arranged Accuracy The quality of being accurate Precision The quality of being precise Skill The ability to do something skillfully There is a freedom on how we define and combine these words. Considering each word separately could be opening up a wealth of knowledge and understanding, leading to success in many types of endeavors, martial arts being one of them. Positioning could be where your Dojo is located. As well we where you stand in situations. Accuracy, being in the right place. As well as good judgment calls. Precision, being exactly in the right place at the right time, doing the right thing. Skill combinations, using positioning, accuracy and precision, also finer details such as timing, finesse, quality, acquired knowledge, efficiency, economy of motion, tactics and strategies, having a variety of options to choose from, problem solving, creative thinking, stress management... Considering that these words are used very often, we might over time, just become desensitised to their importance, for example calling a martial art "skill based" or "an effective and efficient system" Looking at these four words separately, when practicing your chosen art, will hopefully open a window of insights, when using your abilities, that fit your specific needs. How is it possible you might ask? Simple really, just silently chant them to yourself, repeatedly until your subconscious gets the message... Positioning Accuracy Precision Skill How can I move in such a way to improve my positioning to land punches? What can I do to physically and or emotionally to land punches more accurately? What important details are missing that could add to punching with precision? How do professionals become so skilled in their punching capabilities? Positioning Accuracy Precision Skill Then possibly think to yourself, was I in a good position when that kick landed? How accurate was that kick? Was that kick precise enough to make any significant damage? Was that kick skillfully delivered and that it was not just a lucky shot? Positioning Accuracy Precision Skill What positioning is best to adopt when blocking or deflecting punches and kicks? How accurate is my offensive moves when attacking and when defending during sparring? When is the best or precise time to counter attack or take the Initiative and attack first? What skills are needed to become a weapon instead of a target? Positioning Accuracy Precision Skill Am I Positioning myself as a target or a weapon? How important is my Accuracy when trying to hit a target? Why does Precision matter so much when striking targets? Is determination more important than developing the right Skills? Positioning Accuracy Precision Skill These are the types of questions "and a lot more" as a new martial artist, that you should be asking yourself and those teaching you but not limited towards novices as there it always something to be learned. Here you go, ask away... Make a martial art question out of these four words. Positioning? Accuracy? Precision? Skill? There are plenty of knowledgeable people here to iron out any uncertainties you might have. For example: Positioning; is it better to be front facing an opponent than slanted? Accuracy; is it better to practice punching and kicking against a stationary target or moving one? Precision; what does it mean to be a precision striker? Skill; how long does it take to develope the proper skills to be able to defend one's self? From a Wing Wing Chun perspective: Positioning Accuracy Precision Skill If this is not making much sense then consider how important these four words are to such professional's: architects, pilots and surgeons; martial artists.

An idea for you. 1) Wearing a white belt and embarrassing higher ranks when Sparring. 2) Wear a black belt (which you have earned) and not look as good as when you first earned it. 3) Wear a white belt and put a black stripe on it and as you progress through the belt system keep putting the black stipe on it, till finally reaching black again. Option 3 seems reasonable to explain to others your unique circumstances, without feeling inferior and making others feel inferior also. Suggest asking your Sensei if option 3 would be acceptable. All the best on your martial art journey

You are right sensei8, listening to oneself, I believe it to be a part of each individual's sixth sense, women would just call it intuition. Have decided to add Monkey Kung Fu training to my regular exercise, this includes (listening to myself) monkey bars and free weights, barbells in particular. Using the 10kilo barbells that have a notch on one side so they don't role. Great for handstand alternate arm lifts also in the push up one arm position, also regular barbell exercises. As knowing that free weights and that gripping action is an important aspect for being a martial artist, something the resistance bands lack in. https://www.karateforums.com/monkey-kung-fu-training-and-combat-applications-vt52765.html

Welcome to the forum Kung fu master warrior.

I hit the heavy bag while using resistance bands. Also hit the bag while on a wobble board. As well as have a thicker band around my hips, jog in place and punch. Using the bands and punching as normally putting my body in to it, bobbin and weavin. I know my performance has improved due to using bands in every way. If they the bands did not exist, then I am sure I would still improve some other way just because I am determined no matter what to become improved. Each individual feels different and gauge their own progress over time. Cutting to the chase. I'm in my 60's and practice with 40+ year olds and some complain that they are not so good as when they were in their 30's Where as I don't do things like in the past due to being more solid (as being air borne plyometric, with both feet off the ground, is not advisable, due to being swept and momentarily with no balance) such as jumping kicks, I however feel in most other areas as still progressing. As those that I know that use weights and don't use bands, yes they are stronger but for speed and coordinated strength I think not. If a person has never used bands, ever, and just weights they would never know the difference, same as just using bands. So here is someone that has done both Free weights and bands comparison Resistance bands for real men Using bands karate training MMA training with bands Your next level of resistance carries your next level of growth and excellence-Robin Sharman

Positioning is important aspect when using timing correctly, as being in the right place at the right time, this comes with experience, speed is great but there are other attributes that work well also; especially for the older maists. For instance when seemingly blocking or deflecting I'm actually (using that time) setting myself up in a better striking position; surprise!!! Sometimes there are moments when it is possible to use that time to rest a little while simultaneously using one's own body weight to keep the pressure on the opponent. Being fast for some can be a disaster as over straining and reaching can be a problem, giving too much momentum with the shoulders, throwing one's own balance off. Sometimes being slow correctly can be very helpful as balance and stability are not compromised, similar to punching a makawari, where power is rooted firmly against the ground without momentum.

I have Hyper-extended my elbow using a jab but only once, it is painful. Focused today on my jab, as this topic has expanded my oppion and appreciation for them. Being a Friday and all with an intense week of training, it was nice for a change exploring the jab with all its vatiations and application. Shadow boxing, heavy bag and hanging a thin thera band with a knot tied to one end, to move around and snap jabs at from different levels and angles. I liked the jab practice session, as having the time to work on correcting flared elbows and keeping the rear hand up to guard the chin. With these two mistakes or aspects seem to start appearing and popping up that need constant correcting. As with boxing there are many aspects to keep aware of, if not the defence and offensive will start to crumble under pressure. Boxing being very simple on paper there are many habits to become ingrained towards becoming an effective fighter, jabbing is just one of them.

Personally I use thin resistance bands the most; just doubled up. There is just enough pull back from them, which works well from stretching out straight legs to speed punching. Elasticity is an important concept for the types of motion and movements I practice. Studies have shown that, light resistance bands can help an athlete stay in the game longer with ageing, as many hit their peak and decline from there. Yet with "the light" resistance bands, there is a phenomenon that happens when training with them, prolonging an athletes career for longer than ever before. I believe the light bands, for one reason, is that the continuing practice with them, lessens the spindling, tension reflex, allowing the muscles to elongate longer and contract similar to a pump, which in turn helps to circulate the blood around the body. Also the light pulling stimulating the muscles, tendons and joints, to stay strong and limber, without straining them. As there is the none aggresive aspect to thin bands, warming up or limbering up the body safely avoiding costly injuries. For me thin bands are not to gain strength directly more for improving mobility/flexibility which could over the long run improve and maintain strength. Using thin bands also has a therapeutic aspect, in keeping old injuries humoured enough to not let them hinder or sabotage training sessions.

Personally I like speed in techniques, not just for the sake of it but it give more opportunities; as being slow can be effective also, With all martial artists, the best moments are those that were well timed. A martial artist is most valuable when attacking as putting one's guard or defenses down, this could be part of the self defence aspect. Usually timing not from luck but focusing on what mistakes the opponent is making and creating one's own opportunities, then timing one's self to make them work. As with the saying. "No use Closing the barn doors when the horse has bolted" "Buy low sell high" The best use of timing is being in the right place at the right time doing the right thing.

Best timed counters in MMA, what do you think? https://youtu.be/KXGBy611of4 Timing is my favourite thing in martial arts. Adding accuracy with timing and some power makes all the difference.

90 resistance band exercises and the muscles they target Can you just imagine a gym in the future on a space craft, off to colonies another planet. I'm sure there will be a closet full of different types of thera bands available. Consider gyms in hotels in the future, that have done away with machines and replaced them with resistance bands. From yoga to ballet to gymnastics, you name the physical activity and there will be resistance bands close by. There is something I like about resistance bands is that the pull is gentle and gradual on the way in and out. If wanting more pull then I go further same when Releasing. Wrapping a band around my waist attached to a bar behind me, I can jog on the spot and punch, also adding other elements if need be such as ankle weights, adding to the challenge. As let's face it, that there is a lot of pulling and pushing movements in martial arts and feeling the pressures of pulling and pushing from the opponent, where dead weight will create stronger bigger muscles but I believe it will turn a fighter in to a brut force one, then why bother with techniques, as it becomes a battle of mostly strength? I'm sure that a much bigger, heavier person than myself already has a great advantage over me, in hand to hand combat, without having any or much fighting skills. More muscle could just be compensating for lack of real fighting skills and depending more on muscle alone, which is totally justifiable, but that could be considered to be at the lowest level of martial arts Just notice for a second the pose of these two fighters, one with a muscle man pose and the other with flared out elbows Tuff guys, thugs, bullies, that over power others with their brut strength, something martial artists have overcome with learned skills, by adding and accepting that brut strength factor nowadays and justifying it in my honest opinion is wrong. Some people cannot muscles up or bulk up, as well as others as their metabolism will not allow it, as this is where MA skills have developed, to compensate from another type of strength developed through hard work and dedication, that really know how to fight efficiently with out the excess of overly developed muscles. The new generation of brut strength fighters, that condition themselves with excessive weight training, that will replace what we now call martial arts, or will it be just renamed and be referred to as, the gentler arts?

Betting back on topic to the subject of weights. To my way of thinking is that "Thera Bands" are better suited to exercising muscles that are martial art related. I know it sounds funny to say so but for punching for instance, shadow boxing while holding weights is one direction with the weight pulling down , whereas with the bands depening where they are attached they can pull in any and all directions. Holding a band in each hand that crosses the back works great. I use the bands for all my strengthing punches https://youtu.be/H3IJFPNJaQA Also using cable machines for extreme resistance for punching Bands for kicking training Not just for improving punches, check this out I think what I like the most about this video is that this guy is using cheap thick rubber bands while being surrounded by solid very expensive exercise machines.

Having heart issues changes everything in one's life. Prioritising changes, appreciation of doing things better. Dealing with stress differently. Staying calmer and not sweating the small stuff. Eating and exercising better than ever. Heart attacks are the most painful experiences that I have ever had and the weirdest, as there is pain similar to torture (similar to when having a blood pressure test that doesn't stop squeezing) that Intensifies but there is no one there doing it. Accompanying the pain is total lose of strength with wanting to vomit. It had taken many years to regain my strength back to "normal" Now beyond "normal" but still need to be careful as a part of my heart is dead. Just a few days ago was on the treadmill at the cardiology clinic, being hooked up to ECG (heart monitor) and and checking my blood pressure. The technician doing the monitoring was concered a few times as my blood pressure wasn't changing due to walking fast. She was concered that I might no be okay and kept asking "Are you okay?) (Are you sure you are okay?) Because usually with patients their blood pressure levels not increasing indicates a problem of a blockage of some type or another. She was very relieved when my blood pressure started going up when the treadmill speed was increased. She turned to me and asked me very seriously "Do you exercise?" My answer "Yes a little" Still serious she asked "What do you do?" My answer "Martial arts!" She broke out in to a big smile and looked very relieved by hearing my answer.

No longer is the jab only a set-up technique; it's also can be the closer. It's limits are few and far in between because of angles and so on and so forth. Due to our empathetic approach to our brand of Tuite, the jab is quite important in our arsenal. Imho!! Solid post sensei8Starting to feel like an old time disk jockey with a play list of the greatest hits below. Sit back mellow out and feel the vibes Street fight jab knockout Who said the jab doesn't work in SD? Killer jab for boxing To rotate the jab or not Jab tutorial from a kickboxing living legend Benny The Jet Bruce Lee's straight lead is not a jab, here is why Best Jab today Fencing like jabs Boxing Jab tactics Defending against the jab practice How to beat the jab Exclusive Jab Seminar https://youtu.be/vpef50wadk0 Jab specialist training https://youtu.be/SH1dLzI7vfI Hope you can benefit from my selection of things regarding the jab? This is just an exploration of the jab, there are plenty more opportunities abound in using it correctly out there than contained here; however this is a good starting point or a very intensive refresher for those wanting to put some snap back in to it again. What do you like or not like about the jab? Perhaps you have hyper extended your elbow one time too many by jabbing?

For me I use the JKD mindset of strike with the weapon closest to the target on the opponent; just automatic reaction takes over, as I can concentrate on keeping, balance, structure and alignment whilst attacking theirs. The way I use a jab is to make openings and immediately follow up on what I can feed on, which could be another jab but harder, if the opponent doesn't react to the first one. One street (gang) fight in particular, I had when alot younger, was with a tall guy, he just used jabs against me, he had a good sense of timing, accuracy and speed. Trading punches wasn't a good idea on my part. Although his punches all landed I just had a fat lip for a few days. Today I would deal with the same senerio differently, as in doubling up on footwork movements perhaps, covering up shielding with elbows, going for an arm and neck control, attacking his balance and looking to control and not to trade. As the gym I work out in, has many personal boxing trainers, I get to see it all, many things from an advantage point looking for strengths and weaknesses in their techniques. Some Jabbing appetizers, for starters: Jab tutorial in self defence Boxing tutorial jab variations The jab in different martial arts https://youtu.be/4BCjLQmf0XY

As you point out pers, That the jab is useful both in defence and offensive. Footwork also is an important part of defence and offensive strategy skills. That lead leg and jab should work as one in conjunction with the hip rotation that also maintains stability. As Bruce Lee advises start with a jab and end with a jab. I like that idea as it helps to get in and out safely, more times than not. As this makes sense in a good way also to close the gap offensivly or make space when defending. The kick boxer Bill Wallace points out that his jab is similar to a back fist but still is a jab of sorts. I see jabs as like a can opener, as once used it opens up all kinds of opportunities and surprises to work with. Seeing how the opponent responds and reacts to a jab, then will follow up appropriately. A jab can be just a feeler or it can be used as a set up motion or something very damaging as a single stand alone direct attack. To jab while stationary, arm stretching out, moving backwards, forwards or from any angle, quick flicking or stabbing, each individual can adapt it to their own special requirements or needs, fast or slow, soft then hard, in conjunction with other strikes.

Deadlifts don't sit well with me as having had four heart attacks and not looking for #5 https://youtu.be/LKmZjkt3Qg4 Resistance bands are a safe alternative than putting too much strain on the heart. Body builders get heart attack on stage (just posing) https://youtu.be/w4n5Ji09Y0g Why dead lifts cause a heart attack https://youtu.be/I8od0MYAAbE Body builders prone to heart attacks Stressful workouts can cause a heart attack Resistance band dead lifts

Monkey Kung Fu Training And Combat Applications Have decided to workout like a kung Fu Monkey and start a club right here right now. Starting off by eating plenty of bananas, nuts and fruit. Also playing on monkey bars. Why you may ask? Had a few embarrassing moments, as when I am on the monkey bars, at the gym, being laughed at and also being called a monkey. So for a laugh and fun am going to dedicate 1hr a day, 5hrs a week to monkey ing around on the bars, just for starters. If interested this is what I am going to try to get good at, wish me luck! This is how the experts do it Interested in doing a Monkey Kung Fu Workout? Then join this group and start practicing and share your progress and tips here. Moving on to.. https://youtu.be/6w1KO59vZ9o Then... Sample of applications Monkey Kung Fu Combat Applications And Conditioning Pt1 Pt2 Pt3 Pt4 Interested? ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, Started day 1 on the 1hr monkey bars. Brought my trusty tablet along with bluetooth headphones and watched all the videos. Going to make a habit of that to stay focused on this Monkey Kung Fu journey. Ate plenty of fruit for this workout. As this workout consisted of mostly hanging around with some occasional knee ups. Have also introduced doing TRX pull ups, the plank and knee ups on a horizontal level with straps on my ankles. Also being extreme with using the abs roller without Kneeling. It has started some friendly interest in those that train next to me, as in wondering what I am up to. Of course it is Top Secret Monkey Kung Fu business... Have noticed that the gals are better on the monkey bars than the guys, could it be to having a lighter frame and less strength needed in the hands? At the moment hand strengthening is a priority for me... Keep you posted This will be day 2 using what is contained and explained here Monkey bar tutorial A mini inspiring; Bondi Beach Monkey Bar workout ,,,,,,,,,,,, Day2 Spent more time dangling from a bar, as was not having enough strength from the earlier afternoon training session to do the suggestions in the video. Instead I set up a low pull up bar to practice on and in between rest worked on the middle split and watched martial art tutorials. Realising that there is plenty of room for improving my upper body Monkey strength. ,,,,,,,,,, Day3 Realising I need to do a lot better in this monkey bar area and devote a lot more time and effort into it. ,,,,,,,,,,, Day4 Now doing much better than expected on the monkey bars, having learned that there are some methods and tricks to doing it correctly. ,,,,,,,,,,,, Day5 Happy with my performance on the monkey bars in such a short amount of time, which indicates to me that it is more about techniques than actual strength. Such as, swaying and rocking the body (giving momentum to move along) and cycling the legs, also as doing the movements side to side, it seems to give the least gripping hand a little split second rest, which is enough time to make a difference. In learning how to do the monkey bars, it seems to also be a part of Spartan races. ,,,,,,,,,,, Day6 If keeping up with the monkey bar training, it might be interesting to start training for a Spartan race. https://youtu.be/V1OlKMQD5Y8 Seems that more time spend hanging around or swinging on monkey bars the better. As now only in day six, there are those that are truly not up to monkey ing around on the bars in the gym. Especially, ironically personal trainers in the gym, only using the monkey bars minimally. Noticing there is mixed reaction of the trainers towards me, as some I have gained a little respect for working out the MB's and others don't like the competitive aspect. I'm looking forward to day 100 on the MB's to look like this Now using: MB's = Monkey Bars Scott Adkins on MB's https://youtu.be/hD9Vc06Y6RI Scott Adkins kicking compilation, just for the few who have never heard of him https://youtu.be/ogbOjF6T8iM Workout like an MMA fighter on MB's https://youtu.be/okz7SGZIQVA Muay Thai MB training https://youtu.be/qfBXpU170zs ,,,,,,,,,,,, Day7 Still progressing on the MB not by leaps and bounds but showing a little more improvement. Playing around on the MB trying out what is possible and what is not. Am sure that this is improving my grip witch will be a bonus when back swinging a staff. The hands are aching (inside and out) from hitting the heavy bag for a few hours and from playing on the MB. In Spartan race's it seems that, if a person cannot make it across the MB's then that person has to do 50 burpees. Might need to start practicing burpees just in case LOL ,,,,,,,,,,, Day8 A new female personal trainer looking for business in the gym, introduced herself to me. As the conversation continued I told her that I am trying to conquer the MB's She climbed up and moved herself along them. Dam! She can do it. My turn, I couldn't, she kept on saying you can. Then I did, moved along 4 bars. Yippee! Did it again 3 more times in the evening, just in case it was a fluke. So that's it, no longer static on the MB's now Mobil on them. Getting past that first hurdle was really great. Keep you post, weekly from now on. In the meantime Monkey Kung Fu Conditioning Monkey Kung Fu Basics https://youtu.be/tTXeeAtz0oM More Monkey Conditioning https://youtu.be/__H5uuzfy9M Monkey Conditioning Pt3 https://youtu.be/bSI4XMn90p4 Creative alternatives to MB's https://youtu.be/AGNoXkVSznU Fight Science Monkey Kung Fu https://youtu.be/OETGAlcN1FQ Friday for me is tomorrow, just too excited to say that I crossed the (17 bars) total length of the MB's today; listening to this song https://youtu.be/rcThFswcLB0 WOW I am so pleased about this. Talk more next week.... In the meantime Made monkey kung fu training scenes https://youtu.be/b6AW7jA5g1c Monkey kung fu insights https://youtu.be/ZLE91p8IKvM Why are chimpanzees stronger than humans? https://youtu.be/w98mem4FVQ0 Sumo Wrestle vs Orangutan tug of war https://youtu.be/QfDxg0pJAX4 Orangutan vs Gymnast hanging from a bar contest https://youtu.be/kbo3jjs4AW0 Chimp vs Navy Seal obstacle course https://youtu.be/owAtsqxVi10 Mokey style with a stick https://youtu.be/SqgWxnGyW3w Impressive monkey kung fu tree climbing skills https://youtu.be/6ab9uIpAxSw How to climb a Monkey staff pole tutorial https://youtu.be/zXIZ4y4EGOM Second week in to this Monkey Kung fu Having practiced on the MB's this week, have liked the improvements from the efforts. Has improved my punching and overall strength as there are many muscles being used. Developing calluses on my hands is another noticeable thing. Neighbouring people working out near me are showing a lot of respect. Damaged my right ankle twice this week, one with a slight twist and another due to landing too hard on my heal, both due to not making it across from one side to the other. As the bars are a bit high relatively to my height, which is okay to dismount straight down but when not has it's consequence. Doing a lot more variety today on how to move along the bars with different types of grabbing and moving, also turning around and manoeuvring side ways. Finding out also that focus and determination, are important aspecst as without them, going from one end to the other would be far more difficult. It has been a positive experience, I will keep you posted this time next week Another week in to the mokey bars. My ankle still isn't great, so I have been just doing pull ups on them, instead of swinging along on them, as cannot afford to hurt my ankle a third time. Still showing progress, am pumped up to master this Monkey bars on a week by week basis. Updated in another week How to get strong for the monkey bars https://youtu.be/YqelvDrSfEs Top 10 grip exercises https://youtu.be/-R5OBL5B1R0 Gorilla grip strength exercises https://youtu.be/iVcidXWACkc How to monkey bar like a ninja https://youtu.be/pwkDpxcVA5g More Monkey bar tips https://youtu.be/MLi4JQrmdWc Bar wars https://youtu.be/YZESdMsEfLE "A huge tip for monkey bars is Mastering the momentum of weightlessness" Another week has passed by and still playing with the monkey bars. Am getting more and more confident about them but still have a hurting heel to contend with. Surprisingly am getting more self confidence as a whole, it could be that some of the people at the gym are impressed by my efforts, which in turn are becoming increasingly friendly... Will report back in one week's time

I am not totally without a competitive spirit, was thinking if there is category for over 100's, in a karate tournament, that I will enter it, as have 30 something years to train for it.Probably wouldn't start training for it till in my early 90's. Also depending on who is entering it would be helpful towards Knowing which system to adopt.

Regarding thera bands, I add thinner bands to the thicker ones if it seems too easygoing, thus adding more resistance. I go by body feel, as in if it seems too repetitive without much challenge, I up the difficulty. I'm not in competition mode, more like slow progression and maintenance. Wanting to maintain my weight and replace the fat I have with muscle.

This is the great misconception about strength training. This, and the idea that "functional training" is the way to get strong. It's part of the issue with so much of what goes into churning out these physical training certificates. Being strong is functional. That is why barbell training has been the most effective way to gain strength for generations and generations. Cool machines and the like come and go, and someone makes money off of them for a time, until the next cool thing comes along. The squat and the deadlift, programmed correctly, are very safe exercises to do, and anyone with two legs can usually benefit from doing them. They build a strong back, strong legs, and a strong core in the process, and the squat has the added bonus of training the ability to balance the load while moving it. The core gains strength because "the core" is used to lock the body into rigidity to support the weight on the back or lock the back into extension to pull the weight off the floor. This is performed by the proper use of the Valsalva maneuver. The bench press and the press help build upper body strength in the shoulders, chest, and arms. The standing overhead press (what I just refer to as "the press") is very beneficial because it requires the athlete to lock their body into position to drive the weight up overhead while maintaining balance. It is probably one of the single best lifts to do for shoulder health. The bench press isn't as good, but it is great because it allows significantly more weight to be moved, which can help drive progress on the press itself. But, alas, the world has fallen into a trap of the idea behind "functional training." The better model of training is a two-factor model of training. The idea behind it is that strength is increased through barbell training, which has been proven over generations to be the best method of increasing strength (the first factor), and sport/athletic skill is increased through practice of the sport (the second factor). So for us, as Martial Artists, the ideal would be to lift at least three days a week to increase strength, and practice our Martial Art of choice to increase our skill at our chosen style. A baseball player would similarly strength train three (or four, depending on where a person is in their progression) days per week, and then practice baseball skills at baseball practice. The point behind all of this is that "baseball strength" and "football strength" and "Martial Art strength" is all acquired the same way; getting strong through barbell training. I make the legs strong with squats, and then get better at kicking by practicing TKD kicking at TKD class, or during my own solo training sessions, or whenever. But the main point is that the two compliment each other. That's a rather long response, and probably a bit off the beaten path from my original article that opened the thread, but that's ok. I could probably write another article on the two factor model for discussion there, and I might do so when I get the chance. Thank you for your insightful comments bushido_man96I do squats while holding a heavy medicine ball also squat with thera bands or 24kilo kettle bell. I use thera bands alot in many different ways and in different sizes, for shadow boxing, stretching, limbering up shoulders, between above knees stance strengthening, and for MT knee strikes, in as many ways possible, as I like and enjoy the pulling and tugging sensation. Also use ankle weights and attaching free weights to my ankles with straps, also like the heaviness feeling, including weighted back pack. This is my routine roughly set out over the week, nothing really carved in stone, as it is more of an hourly based thing than regimented repeating reps. Listening to music during my entire training, heavy metal, pop, classic rock, funk, hip hop, electronic sound effects, you know Old school music. ABC = Always be conditioning. 10hrs boxing spread over the week (with round bell and motivational music) 10hrs kicking spread over the week. 15hrs Calethetics spread over the week, stretching, variety of push ups, core strengthening, balance focus... 5hrs Martial Arts spread out over the week, sparring and hand techniques. At the moment JKD, Muay Tai, Wing Chun, Silat. Should mention that I don't count reps as if you can just image, that I would be counting for most of the day, that would be crazy or it would drive me crazy LOL I do roughly count the hrs, which can be over 40hrs including weekend walks and more stretching LOL I feel or believe that my thera bands, work far better than the limited barbells as the range of movement I use or practice is in a multitude of directions also I turn, twist, bend, squat... you name it I do it with them. Broke two thick bands this week that can last up to a year.. SNAP! Yes I use a barbells in my training only for widening my biceps and shadow boxing occassional with them. No bench pressing but I like to do many hand stand push ups, lizard walking, dragon push ups, pull ups... Bench Pressing involves too much recovery time for me, also I don't like the burn feeling. Use cable machines also occasionally for strengthening my lats, back, punching and kicking muscles. Other workout items: abs wheel, bo/staff, physio ball, wall bars, kettle bells, punching bag/ equipment. I consider myself to be super agile and fast, exceptionally so now that that I'm in my 60's Here is some inspiration for being fit in later years with a few tips for strengthening fingers This might get some of the younger ones to try a little harder and take it further LOL

TKD's take on timing, what do you think? https://youtu.be/-FhKC68qIdU Wing Chun's take on timing, what do you think? JKD's take on timing, what do you think? Muay Thai's take on timing, what do you think? Boxing's take on timing, what do you think? BJJ's take on timing, what do you think? Karate's take on timing, what do you think? How to win with timing, what do you think?