Aodhan

Balance in everything. You work the quads, work the hamstrings as well. Calves: Lots of toe raises, toe extensions on leg press machines, etc. Quads - Leg presses, leg extensions, squats (EXCELLENT), anything that straightens the legs under weight. Hams - Leg curls, anything that bends the legs under weight (Squats help as well, they control the descent, it's called a negative rep) Aodhan

You can add the free weights to your pressups as well. Take a weight plate, place it on your upper back as you lay on the floor (Or have a partner do it), then do your pressups. For situps, hold a weight plate to your chest. Aodhan

If your maximum press is 60kg, then you shouldn't really be starting with that weight. The reason you see them adding weight each set is because they start with probably 60-70% of their max, and keep adding weight and lowering reps each time. It's called a pyramid set. Something like: 70% max - 10 reps 75% max - 8 reps 80% max - 6 reps 90% max - 4 reps 100% max - 1 or 2 reps. There are dozens and dozens of different ways to structure a workout, but there are very few where you just pile on as much weight as you can handle and bang away. One of my favorites is called a "strip" set. This one you do start at near your max. Takes a couple of spotters to help. Put on your max weight (60kg), but use a lot of smaller plates rather than one or two big ones. Do as many reps as you can, then have your two spotters take off a plate on each side. Immediately do as many more as you can. Strip more plates off, keep going. Really thrashes the muscles You can also do the same thing with a rack of dumbbells for other exercises. I do it for biceps. I do 3 or 4 reps with the biggest weight I can handle, then keep moving down the rack. By the time I get to the end, I can barely do 1 or 2 reps with the 5 lb dumbbell. Aodhan

I'm not being picky but... If ATA TKD is your "ultimate" MA, then why do you need to feel that you have to fill in the gaps? Surely the fact that you feel you have to look outside the ATA system means that it is not actually your ultimate MA? (Please don't think I'm being picky or getting at you, I'm not! ) ATA TKD fits me. I like the forms, I like the sparring, self defense, etc. I've tried aikido, kenpo, shotokan, ITF, WTF, a very little bit of kung fu and and muay thai. ATA TKD fits me the best, so it is my ultimate art. Here I am applying the definition of ultimate as being "Furthest or highest in degree or order". It is my first order art, so it is my ultimate art. Is it totally complete? No. No art is, IMHO. However, this one fits my body style, personal taste and physical capabilities the best. It provides me the best chance to defend myself with something I am comfortable with. However, like many striking arts, it doesn't have a lot of emphasis on grappling type situations, so I add that when I can. ATA TKD is still my ultimate art, the rest is just details. Aodhan

Good deal that you made a decision. I went from Shotokan to WTF to Kenpo back to WTF to ITF back to WTF to ATA. Almost all were TKD, so it wasn't that much of a transition. It's when you go from say TKD to Judo, or Aikido to Shotokan, etc. that people generally get kind of messed up. Aodhan

That's what I've been thinking, but he also has 10 years of ageing as well, and 10 or so years out of competition is a lot. I am picking Royce by submission in the later rounds, just for sentimental factor, he was the first MMA I ever saw or got a chance to meet. Aodhan

Heh. That's exactly the way I felt at the instructor camp when we spent two days tearing down our 9 color belt forms piece by piece. I was thinking "How in the world did I ever score at a tournament?" Aodhan

Take your proposed location, draw a circle with a 3 mile radius. Any MA school in there is your DIRECT competition (Obviously the guy across the street qualifies). Now draw another circle with a 6 mile radius. Anyone in the 3-6 mile range is your INDIRECT competition. Take a look at the population and the income level in the area, and see if you think you can make it work. Shop (Call up and ask) prices for the studios that will be your direct competition. Offer competitive pricing that will allow you to pay rent, pay yourself, etc. See what you can offer that they don't. People will drive extra mileage for something they really want. Take a look at the traffic patterns. Is it difficult to get into your parking lot? Are there other foot traffic draws in the mall? What are the businesses around you? Why did the previous business there fail? What is your target market? Moms with kids? Serious adults? Teens? Answer every question you can think of before you plunk down the money. Draw up a business plan. That is the primary reason businesses fail, is because they don't plan or don't follow their plan. Aodhan

For younger kids (4-7 years old), try putting the kata to music (We have one of ours that we can do to 12 o'clock rock), or rhymes. For instance, one of our one steps we do as "Hickory dickory block. Backfist to the top (head). Block down low (low block), round kick so (Midsection round kick), hickory dickory block". Also, especially for the 7-10 year olds, saying the first part of the move and having them do the move and say the second half of the move really works well for teaching forms. Such as stepping back and saying/doing "Double outer" and the kids respond and do "Forearm block". Instructor says "Number three", and the kids say and do "Front Kick!" Any games that work on agility, hand eye coordination or team play is good. Have them run through rolling hula hoops (One two or three), things like that. Aodhan

The two statements don't exactly correlate. You use MA only when you need it, then you state that you do things that would cause you to need it. Someone calls me a name? Great, good on them. I walk away. Someone hits me? Depending on the situation, great, good on them. I walk away. I know my abilities, and I am confident enough in myself that I can do this. What do I care that some person I will probably never meet again thinks about me? So what if he thinks he can kick my butt, or that I'm a wimp. I know I'm not. My friends, family and inner circle know I'm not. All a fight can do is cause trouble, and I would only fight if I had to. Before I got in martial arts, I probably average a fight every few months (Especially during hockey season!), and after I started taking martial arts, I have yet to be in an actual fight (Although there have been a couple standoffs). If you are supremely confident in yourself and what you do, then you can shrug off all the small stuff. Besides, the look on people's face when they hit you and you just look at them is priceless. They go from agression to that slow realization of "Uh oh." Best I ever had, was I bumped into a slightly inebriated guy on the dance floor. He hauled off and slugged me in the chest (Much less than I get in sparring). I looked down at my chest, back at him and said "Don't do that." He got this slow look of horror on his face, then stumbled off the dance floor. I laughed. Aodhan

Heh, yeah, but then most of them see it as a challenge, and get all in your face. I try to come up with responses that make it clear I'm not afraid of them, but without challenging them at the same time. My other favorite is to hand them a card, and say "Here, come down for a free lesson and judge for yourself" Aodhan

Stretch. Daily. EDIT: Light, static stretching before workouts, heavier, dynamic stretching after workouts. That should actually read, "Light DYNAMIC stretching before workouts, heavier STATIC stretching after workouts." END EDIT: Hamstrings, quads, and hip flexors are the major muscles that affect splits ability (Along with actual bone structure, but you can't change that). Do a google search, and you'll find a lot of good articles on stretching. Oh, and make sure you are well hydrated as well, that can affect everything from muscle elasticity to muscle function. Aodhan

Sorry, I was reversed in my advice. (First time I've done that in a long time!) DYNAMIC stretching before the workout, static stretching AFTER the workout. Dynamic stretching is things like giant arm circles, progressively higher front kicks, leg swings, torso rotation, etc. Not really a stretch, but warms and loosens the muscles. Static stretching is done after the workout, and is the "traditional" things everyone thinks of when they think of stretching. Ballistic stretching is dangerous and not really used any more. It tends to activate the stretch reflex of a lot of tendons, and results in popped muscles. Aodhan

Stretch. Daily. Light, static stretching before workouts, heavier, dynamic stretching after workouts. Hamstrings, quads, and hip flexors are the major muscles that affect splits ability (Along with actual bone structure, but you can't change that). Do a google search, and you'll find a lot of good articles on stretching. Oh, and make sure you are well hydrated as well, that can affect everything from muscle elasticity to muscle function. Aodhan

"What do you do?" "I teach MA" "So, I bet you think you're tough, huh?" (Hate that) "Doesn't matter what I think, matters if YOU think I'm tough" (That one usually takes them a few minutes to puzzle out) Aodhan

Simplistic, but basically true. I'd also look at shifting your weightlifting routine around. Your body will get used to a routine, and you will not notice any gains. Drop some exercises, add new ones, change the days you do certain muscles, etc. and you will start noticing changes again. As far as getting as big/strong as Bolo, that does depend on your body type (Meso/endo/ecto morph, etc) Aodhan

Heres the best thing to do. Take your normal diet (If you've already changed to the three meal/3 shake thing, fine), and write down EVERYTHING that passes your lips for 3-5 days. Find a good calorie converter, and see what your percentages of each are (Carbs, protein, etc). Then find out what you are burning each day. Find your basal metabolic rate (BMR, do a google search, there are a few good ones out there), and then find out what your activity level is as far as caloric expenditure. Then do the math. Intake less than the calories you need for base and activity level, you will lose weight. More, and you will gain. (Simplistic, but basically true). You need about 2500-3500 calories extra expenditure to permanently lose about a pound a week, which is about 400-500 calories a day. No more than 2 pounds a week is a fairly healthy, permanent weight loss. All these claims of 15 lbs in a week are mostly water weight, or severe caloric restriction diets, which generally don't last. Don't worry about low fat, low carb, etc diets. They are fad diets, and will result in early weight loss, but generally not good for long term maintenance. Grazing throughout the day is a good thing. 5-6 small meals, with the heavier meals being around lunch/afternoon rather than dinner. Since you work at a Wendy's unsafe food abounds, but your chicken breasts on a salad would be pretty good, just watch the dressing. Plain potato with cottage cheese is great, the chili is decent. If you snack a lot, I would go to a good health food store and get a lot of nuts/dried fruit. Great snacks, fairly caloric dense, and will take the edge of the urge to nibble. Soups are great for weight loss, as they tend to fill a little more, and make you feel satiated easier. Also, one of the things that people never think about is speed. Eat slower. Satiety occurs when the stretch receptors in the stomach send a signal to the brain saying "Hey, we're full down here!" This signal generally has a lag time, so if you cram food down fast, you're stomach is trying to signal that it's full, and you eat for another 10-15 minutes, and boom. Extra calories. Follow the current food pyramid (It's not too bad), eat 5 or 6 smaller meals or medium meals with the shakes (But be careful, some of the shakes pack a lot of calories), and write stuff down. It's much easier to stick to a diet plan if you are writing things down. Aodhan (Sorry, got kinda long winded there. )

To grow muscle mass, you need to stress the muscle past what it is currently used to, and add calories (Mostly high quality protein, with some carbs/fats). This will enable you to gain muscle mass. Your best bet is to look around on the net and find some good introductory weight lifting programs, and integrate them into your normal workout routine. There are way too many different styles of programs to outline here, you just need to examine a lot of programs, find the things that appeal/work for you, and keep them up. Aodhan

Any MA properly done will be both anaerobically and aerobically intensive. Since most MA classes will lean more towards the anaerobic side, you will need to supplement with aerobic exercise as well. As far as what MA, I would look more towards low impact. Some of the "soft" kung fu styles, aikido, tai chi ch'uan, however there will still be impacts, falls, rolls, etc in those styles. Aodhan

Actually, to you, then, that art would be "Ultimate". To me, martial arts is an expression, and I feel I can be best expressed through ATA TKD. So, for me, ATA TKD is the ultimate martial art. If I felt otherwise, I would be in something different. Aodhan True...I see your point/ However, you wouldn't say that ATA TKD is THE ultimate MA, would you. in the same way that I wouldn't say Karate or WTF TKD is THE Ultimate MA either. It's just what suits us best - which is not necessarily the best style or most rounded or most popular or whatever. True, it's a matter of semantics and the emphasis that you place on the word "Ultimate". No, ATA TKD is not the ultimate MA. It's just MY ultimate MA, because it offers so much of what I agree with/am looking for. I still fill in the gaps with outside education though . Aodhan

I echo that. If you have cracked ribs and keep cracking them, then you are either not taking enough time to let them heal, or there is a bigger problem underneath. Either way, go to a doctor and get it checked out. Aodhan

One good way to start into a running program, especially if you have never run or are way out of shape is to alternate as suggested. Walk 100 yards, run 100 yards. Repeat. If you are on a track, run the straights and walk the curves. Build up the distance until you can run a mile continuous. Then walk/run two miles and keep going. Eventually you will be able to run 3-5 miles no problem. Aodhan

What we (ATA) call the wheel kick is exactly like a spin hook kick except your leg never bends. Hip high and level all the way through the kick, aiming to hit with the heel. Windmill sounds like what we call a butterfly, or a jump spin outer crescent. Aodhan

Depends on the type of running you are doing. Generally, the faster you are going, you will land more towards the ball of your foot. Most lower back pain is caused by one of two things. Improper/worn out shoes, or overstriding. Your shoes may not fit properly for your landing style (Pronation/supination, etc), or you may have worn out the cushioning for the shoe. When I was doing x-country, my workout shoes lasted me about 400 miles (8 weeks at 50 miles/week). Still fine for walking around day to day, but not good for workouts. If you are overstriding, then you are jarring your body slightly and taking more impact than you need every time your foot hits the ground. Aodhan

Properly done, hip flexor situps should not hurt your back. Most people hurt their back because they round it and yank on their neck with their hands when they get tired. If you keep your back straight, you shouldn't have a problem. Any exercise against resistance that bends the legs at the hip will develop the flexors (which in this case are the quadriceps), and to some small part the lower portion of the abdominals. So, hanging leg raises, hanging leg raises with weights, lay on your back and attach a cable to your ankle for a weight machine (Most good gyms will have cuffs that attach for this), etc. Aodhan