In becoming a martially competent person, one must carefully attend to their state of arousal, as this will help or hinder one's authentic expression and self defense. Both under and over-arousal can be dangerous in different ways.
The risks of under-arousal include passivity, disconnection, and excessive self abnegation. Examples of this state include such acts as failing to speak to those who one perceives to be aggressive, failing to actively oppose evil intent, and serenely accepting unjust treatment simply to maintain peace. This state works well when one is socially disconnected and can escape into anonymity, however, this state can expose oneself and one's loved ones to unnecessary attacks and losses. Therefore, cultivating an attitude of avoidance and chronic low-arousal, though soothing and healthy, is a fundamentally selfish approach to life, as it curtails the necessary struggle of protecting one's interests and one's family. Ironically, this is the best approach to building situational awareness, as detachment from immediate concerns allows for an unbiased observation of one's life circumstances. Low muscle mass, low pain threshold, and low tolerance for conflict are symptoms of chronic under-arousal. Yogis, Buddhist monks, voluntary celibates, and other separatists from social convention share this trait of low arousal.
The risks of over-arousal include aggressiveness, over-involvement, and impulsivity. Examples include talking more than acting, vigilantly overreacting to slights and threats, and allowing one's situational awareness to wane. By prepping oneself perpetually for conflict, one forgoes honest evaluation of one's life circumstances. Stress becomes a default condition which accumulates in the form of physical and psychological ailments. Obesity, poor awareness, and a positive attitude toward conflict are symptoms of chronic over-arousal. Soldiers who enjoy killing, competitive business personnel, and high testosterone types exhibit over-arousal.
The ideal state is optimal arousal for one's circumstances. One's optimal level will decrease over time as one becomes more secure in old age and less endangered. Examples of optimal arousal include arguing persuasively with sworn enemies by balancing anger with reason, defending oneself using only the amount of force necessary to repel an attacker, and self abnegating only to the point of meeting one's goals and no further. This balance point corresponds with feelings of competence, energy, vitality, safety, and a general acceptance of conflict as a fact of life. Conflict is not avoided or attacked, but is confidently managed to attain favorable resolutions. In sports, this balance of arousal is called being "in the zone" while in life it is simply called surviving effortlessly. Striking this balance is one indicator of walking the martial way.
Wednesday, January 28, 2015
Sunday, January 18, 2015
An Expanding List of the Worst Possible Martial Arts Techniques
In judging a martial technique, both effectiveness and appropriateness must be weighed. Effectiveness refers to whether a technique results in quick incapacitation of an opponent through death, unconsciousness, or defeated will power. Appropriateness refers to whether a technique can be executed with minimal risk of personal harm or social consequences such as incarceration or collective rejection.
One of the single best tests of effectiveness is the pad test: if a technique can defeat the will power of a partner holding a shield, it is generally effective for self defense. For appropriateness, the uncomfortable consequence criterion is helpful: if one would dislike the personal or social consequences of using a technique, they should select another.
Without further ado, these are some of the worst possible martial arts techniques for self defense.
The Crescent Kick
A martial technique is most effective as either a circular or linear attack. Circular attacks gain power through momentum. Linear attacks gain power through speed of delivery. The crescent kick attempts to do both, yet accomplishes neither.
Whether it is an outside to inside, inside to outside, or reverse crescent kick, this author has severe doubts that any variation could be trained to the point of actually incapacitating an attacker. In fact, this kicking variation demonstrates so few principles of effective striking that it is practically harmless to a committed opponent. Any reader who disagrees is challenged to attempt bag work or pad work with this kick and post their training publicly. This author reserves the right to chuckle at the results. If the unfortunate proponent of this kick even manages to remain standing, they will find their target of aggression peacefully undisturbed, as though no kick was ever thrown. Therefore, this kick is best suited for self defense by self abnegating pacifists, masochists, and cowards who will throw a kick, but not to save their lives.
The ineffectiveness of this technique derives from the anatomy and physics of its execution. The smallest muscles of the hip (the hip flexors) are used to launch the kick in a narrow arc which disperses all its power by reversing the direction of the initial kick just prior to impact. Any power this kick might have delivered is wasted before impact in the execution of a foolish, ostentatious crescent which may provide some aesthetic appeal to audiences, but will be pure comedy at best to an opponent.
I've actually seen this technique recommended as a gun/knife disarm, which should demonstrate that many martial artists will teach techniques without actually using them in training.
Why is it trained?
Despite the almost complete ineffectiveness of this kick, it provides great benefit as a training aid to the actual power kicks: front, side, roundhouse, and back kicks. It does this by training the flexibility of the hips, legs, and back while also training balance and accuracy. In this capacity, the crescent kick can be useful for board breaks and pad work as a way of training the transmission of power from an unusual, purposefully restricted angle. Despite its training benefits, this technique is as much a replacement for the other kicks as pushups are a replacement for palm heel strikes.
Alternatives
Pretty much any kick is preferable to the crescent kick in a self defense situation. The front kick or side kick could be used more quickly and effectively in nearly every situation a crescent kick could be used. For the reverse crescent kick, the hook kick or back kick would be superior alternatives.
The Hollywood Backfist
In similar form to the crescent kick, the hollywood backfist is depressingly ineffective, anatomically/physically inappropriate, and yet, remains a photogenic technique that must be explicitly trained out of the younger generation. Check out the TKD black belt (who should know better) demonstrating it below.
Why is it trained?
Unlike the crescent kick in its variations, the hollywood backfist confers no training benefit and does not directly or indirectly benefit any other upper body strike. If you ever encounter a martial arts school advocating this technique for self defense or even training, immediately leave. They are misguided at best.
I would carefully teach this technique to someone who I hated so much that I was teaching him to perform martial arts techniques wrong so he would get his ass kicked. I would use this technique if I was cast for lead in a low budget 80's action film parody as the final climactic finishing blow against the evil villain with the eye patch and mullet. I would use this technique in a street fight if I was hoping my opponent would step out of range, grab my wrist, and dislocate my shoulder. Never use the hollywood backfist under any circumstance.
Alternatives
When striking to the rear, use a proper back fist instead, as pictured:
Other alternatives when striking to the rear are the rear elbow strike and reverse elbow strike, both of which can be used at the same range as the hollywood backfist with exponentially more power. A proper reverse elbow strike can break ribs and rupture internal organs. A "proper" hollywood backfist can dislocate a shoulder (your own).
The Headbutt
A favorite of bullies, martially naive macho men, and cinemaphiles, the headbutt is a technique that seemingly transcends common sense. It is a literally bull headed approach to self defense.
The average person, if you told them how hard you can hit, would want to see evidence in the form of punching bag training, or some kind of accelerometer. For whatever reason, the headbutt is immune to this standard of proof. Perhaps it owes to the sheer hardness of the human skull. Perhaps it impresses the untrained to see a display of confidence like seizing an opponent and attempting to smash their face with your head. Regardless of the reasons for its uncritical adoption, the headbutt remains an awful technique.
The headbutt is awful because it is both ineffective and inappropriate for the majority of situations. To test effectiveness, go right ahead and attempt to repeatedly smack a 100 pound punching bag as hard as you can with your skull for 30 seconds. Go ahead, I'll wait. *Jeopardy Theme* All right, now throw an elbow strike into the back as hard as you can for 30 seconds. Which one smacked the bag harder? For the appropriateness test, which one makes you dizzy and sore? I rest my case.
Why is it trained?
A better question might be why the headbutt isn't trained. In every school I've taught and participated in, none of them have actually prompted us to train the headbutt as an actual technique on actual pads. Rather, its mentioned as a kind of stand alone fight ender with an aura of respect, as though a good solid head butt can maim, knockout, and kill on contact. These beliefs, if tested on actual equipment and fully resisting opponents, are swiftly refuted. A full force headbutt, though using a much larger surface area is about half as powerful as a punch from the same person. The technique is also jarring to the trainee and may cause injury. A lose lose proposition.
Alternatives
Most upper body strikes can surpass the power of the headbutt with a mere couple months of practice. The forward elbow can be used as a replacement for the headbutt in nearly any situation and can cause much more damage to the opponent's face with proper technique. To throw a headbutt usually requires one to grab the opponent's head first, so throwing an elbow instead of a skull is hardly an unreasonable replacement and will almost always result in more damage to one's opponent.
The Knife Disarm
Few martial techniques do so much to assuage one's fears yet provide so little actual protection as the knife disarm. The knife disarm is a martial pipe dream held by those who long for an imaginary back alley brawl where they smoothly disarm a knife wielding attacker and bask in the glory of their nonviolent conflict resolution while the attacker is arrested to burn with shame for their poor life decisions. The only problem with this fantasy is that knife defenses are rarely ever that effective. The reasons for the inefficacy of knife defense originate in the physical properties of all knives: they are small, very sharp, and concealable. A tool that can bleed you out ON ACCIDENT should certainly be very low on the list of weapons one would like to confront. The great fallacy inherent in the concept of a knife disarm is the notion that an opponent will not slash wildly as soon as they sense their weapon being taken or any sign of resistance. Simply slashing at someone wildly is nearly as effective as any "legitimate" knife techniques being taught and practiced in martial arts settings. Therefore, DISARMING knives is a false focus of self defense with potentially deadly ramifications. Rather, NEUTRALIZING one's attacker should always take priority. An unconscious, crippled, or dead opponent cannot cut you anymore. Therefore, learn knockout blows, bone breaks, and killing techniques. These will protect you better than years of knife defense focusing on mere disarmament. Those who pull knives deserve what happens to them, so it is important to reject the tactic of gently disarming those who think assault with a deadly weapon is a valid method of resolving grievances.
Why is it trained?
In an educational sense, learning knife techniques on nonresisting opponents can be a way of demonstrating principles of knife defense (offsetting, joint locks, strikes, distance, blade safety) in the absence of mortal terror. For this reason, there is a place for controlled knife defense training. The problem is when trainees leave the dojo pumped full of false confidence and stop practicing these techniques on resisting opponents.
Alternatives
The best defenses against a knife wielding opponent endorsed on this blog, in order of preference, are: 1. shoot the opponent from distance if you see they are armed and angry, 2. block the deployment of the knife and knockout the opponent if they are unarmed, close, and angry, 3. run for your life and don't stop, 4. knockout the opponent before they have decided to use their deployed knife, and 5. pull out a knife of your own for mutually assured mutilation. These options all assume that the opponent has been seen and has shown intent to harm. Invisible, calm attackers are unlikely to be detected and defended against. This author wishes there were better options to recommend, but knife fighting is a disadvantageous situation by design, and those who claim better tactics than those listed here are likely selling false comfort.
Most self defense experts focus on #4 of this blog's recommendations and skip the first 3. For discussion's sake, if you're stupid enough to skip the first 3 recommendations, this author's advice and typical advice look something like the following diagram with the exception that this blog states unequivocally that step 3 should be a knockout blow, and step 4 should be an arm break:
The problem with the above situation is with the attacker. The "sewing machine" is a more common attack style, where the attacker keeps the knife in the rear hand, grabs with the front hand, and stabs repeatedly. Your best bet against such an attack is to knock out the opponent before they can grab you, or run away. Those who focus on escapes and knockouts have better chances of survival. Those expecting the above scenario are likely to be filleted before they are ever positioned for the disarm. Most won't be fast or lucky enough to execute the above technique without incurring severe wounds.
One of the single best tests of effectiveness is the pad test: if a technique can defeat the will power of a partner holding a shield, it is generally effective for self defense. For appropriateness, the uncomfortable consequence criterion is helpful: if one would dislike the personal or social consequences of using a technique, they should select another.
Without further ado, these are some of the worst possible martial arts techniques for self defense.
The Crescent Kick
A martial technique is most effective as either a circular or linear attack. Circular attacks gain power through momentum. Linear attacks gain power through speed of delivery. The crescent kick attempts to do both, yet accomplishes neither.
Whether it is an outside to inside, inside to outside, or reverse crescent kick, this author has severe doubts that any variation could be trained to the point of actually incapacitating an attacker. In fact, this kicking variation demonstrates so few principles of effective striking that it is practically harmless to a committed opponent. Any reader who disagrees is challenged to attempt bag work or pad work with this kick and post their training publicly. This author reserves the right to chuckle at the results. If the unfortunate proponent of this kick even manages to remain standing, they will find their target of aggression peacefully undisturbed, as though no kick was ever thrown. Therefore, this kick is best suited for self defense by self abnegating pacifists, masochists, and cowards who will throw a kick, but not to save their lives.
The ineffectiveness of this technique derives from the anatomy and physics of its execution. The smallest muscles of the hip (the hip flexors) are used to launch the kick in a narrow arc which disperses all its power by reversing the direction of the initial kick just prior to impact. Any power this kick might have delivered is wasted before impact in the execution of a foolish, ostentatious crescent which may provide some aesthetic appeal to audiences, but will be pure comedy at best to an opponent.I've actually seen this technique recommended as a gun/knife disarm, which should demonstrate that many martial artists will teach techniques without actually using them in training.
Why is it trained?
Despite the almost complete ineffectiveness of this kick, it provides great benefit as a training aid to the actual power kicks: front, side, roundhouse, and back kicks. It does this by training the flexibility of the hips, legs, and back while also training balance and accuracy. In this capacity, the crescent kick can be useful for board breaks and pad work as a way of training the transmission of power from an unusual, purposefully restricted angle. Despite its training benefits, this technique is as much a replacement for the other kicks as pushups are a replacement for palm heel strikes.
Alternatives
Pretty much any kick is preferable to the crescent kick in a self defense situation. The front kick or side kick could be used more quickly and effectively in nearly every situation a crescent kick could be used. For the reverse crescent kick, the hook kick or back kick would be superior alternatives.
The Hollywood Backfist
In similar form to the crescent kick, the hollywood backfist is depressingly ineffective, anatomically/physically inappropriate, and yet, remains a photogenic technique that must be explicitly trained out of the younger generation. Check out the TKD black belt (who should know better) demonstrating it below.
Why is it trained?
Unlike the crescent kick in its variations, the hollywood backfist confers no training benefit and does not directly or indirectly benefit any other upper body strike. If you ever encounter a martial arts school advocating this technique for self defense or even training, immediately leave. They are misguided at best.
I would carefully teach this technique to someone who I hated so much that I was teaching him to perform martial arts techniques wrong so he would get his ass kicked. I would use this technique if I was cast for lead in a low budget 80's action film parody as the final climactic finishing blow against the evil villain with the eye patch and mullet. I would use this technique in a street fight if I was hoping my opponent would step out of range, grab my wrist, and dislocate my shoulder. Never use the hollywood backfist under any circumstance.
Alternatives
When striking to the rear, use a proper back fist instead, as pictured:
Other alternatives when striking to the rear are the rear elbow strike and reverse elbow strike, both of which can be used at the same range as the hollywood backfist with exponentially more power. A proper reverse elbow strike can break ribs and rupture internal organs. A "proper" hollywood backfist can dislocate a shoulder (your own).
The Headbutt
A favorite of bullies, martially naive macho men, and cinemaphiles, the headbutt is a technique that seemingly transcends common sense. It is a literally bull headed approach to self defense.
The average person, if you told them how hard you can hit, would want to see evidence in the form of punching bag training, or some kind of accelerometer. For whatever reason, the headbutt is immune to this standard of proof. Perhaps it owes to the sheer hardness of the human skull. Perhaps it impresses the untrained to see a display of confidence like seizing an opponent and attempting to smash their face with your head. Regardless of the reasons for its uncritical adoption, the headbutt remains an awful technique.
The headbutt is awful because it is both ineffective and inappropriate for the majority of situations. To test effectiveness, go right ahead and attempt to repeatedly smack a 100 pound punching bag as hard as you can with your skull for 30 seconds. Go ahead, I'll wait. *Jeopardy Theme* All right, now throw an elbow strike into the back as hard as you can for 30 seconds. Which one smacked the bag harder? For the appropriateness test, which one makes you dizzy and sore? I rest my case.
Why is it trained?
A better question might be why the headbutt isn't trained. In every school I've taught and participated in, none of them have actually prompted us to train the headbutt as an actual technique on actual pads. Rather, its mentioned as a kind of stand alone fight ender with an aura of respect, as though a good solid head butt can maim, knockout, and kill on contact. These beliefs, if tested on actual equipment and fully resisting opponents, are swiftly refuted. A full force headbutt, though using a much larger surface area is about half as powerful as a punch from the same person. The technique is also jarring to the trainee and may cause injury. A lose lose proposition.
Alternatives
Most upper body strikes can surpass the power of the headbutt with a mere couple months of practice. The forward elbow can be used as a replacement for the headbutt in nearly any situation and can cause much more damage to the opponent's face with proper technique. To throw a headbutt usually requires one to grab the opponent's head first, so throwing an elbow instead of a skull is hardly an unreasonable replacement and will almost always result in more damage to one's opponent.
The Knife Disarm
Few martial techniques do so much to assuage one's fears yet provide so little actual protection as the knife disarm. The knife disarm is a martial pipe dream held by those who long for an imaginary back alley brawl where they smoothly disarm a knife wielding attacker and bask in the glory of their nonviolent conflict resolution while the attacker is arrested to burn with shame for their poor life decisions. The only problem with this fantasy is that knife defenses are rarely ever that effective. The reasons for the inefficacy of knife defense originate in the physical properties of all knives: they are small, very sharp, and concealable. A tool that can bleed you out ON ACCIDENT should certainly be very low on the list of weapons one would like to confront. The great fallacy inherent in the concept of a knife disarm is the notion that an opponent will not slash wildly as soon as they sense their weapon being taken or any sign of resistance. Simply slashing at someone wildly is nearly as effective as any "legitimate" knife techniques being taught and practiced in martial arts settings. Therefore, DISARMING knives is a false focus of self defense with potentially deadly ramifications. Rather, NEUTRALIZING one's attacker should always take priority. An unconscious, crippled, or dead opponent cannot cut you anymore. Therefore, learn knockout blows, bone breaks, and killing techniques. These will protect you better than years of knife defense focusing on mere disarmament. Those who pull knives deserve what happens to them, so it is important to reject the tactic of gently disarming those who think assault with a deadly weapon is a valid method of resolving grievances.
Why is it trained?
In an educational sense, learning knife techniques on nonresisting opponents can be a way of demonstrating principles of knife defense (offsetting, joint locks, strikes, distance, blade safety) in the absence of mortal terror. For this reason, there is a place for controlled knife defense training. The problem is when trainees leave the dojo pumped full of false confidence and stop practicing these techniques on resisting opponents.
Alternatives
The best defenses against a knife wielding opponent endorsed on this blog, in order of preference, are: 1. shoot the opponent from distance if you see they are armed and angry, 2. block the deployment of the knife and knockout the opponent if they are unarmed, close, and angry, 3. run for your life and don't stop, 4. knockout the opponent before they have decided to use their deployed knife, and 5. pull out a knife of your own for mutually assured mutilation. These options all assume that the opponent has been seen and has shown intent to harm. Invisible, calm attackers are unlikely to be detected and defended against. This author wishes there were better options to recommend, but knife fighting is a disadvantageous situation by design, and those who claim better tactics than those listed here are likely selling false comfort.
Most self defense experts focus on #4 of this blog's recommendations and skip the first 3. For discussion's sake, if you're stupid enough to skip the first 3 recommendations, this author's advice and typical advice look something like the following diagram with the exception that this blog states unequivocally that step 3 should be a knockout blow, and step 4 should be an arm break:
The problem with the above situation is with the attacker. The "sewing machine" is a more common attack style, where the attacker keeps the knife in the rear hand, grabs with the front hand, and stabs repeatedly. Your best bet against such an attack is to knock out the opponent before they can grab you, or run away. Those who focus on escapes and knockouts have better chances of survival. Those expecting the above scenario are likely to be filleted before they are ever positioned for the disarm. Most won't be fast or lucky enough to execute the above technique without incurring severe wounds.
Saturday, December 27, 2014
The Synchronicity of Do and Jitsu
In walking the martial path, one refers to Do, or the way of one's life. When one refers to how a life is lived, they refer to Jitsu, or a series of techniques. These two concepts are ostensibly separate, yet interrelated, as mastery at one presupposes a degree of mastery in the other. How shall a person who lives badly perform well? How can one who performs badly live well? As such, a martial artist should not worry overmuch on this distinction or its relevance. Instead, it is advantageous to concentrate on integrating the two domains fully such that one becomes a manifestation of the other. One's techniques can build a good life. One's good life emerges from proper form and good habits.
Tuesday, December 16, 2014
On Whether to Extinguish One's Fire
Anger, in the elemental philosophy of conflict, corresponds to fire. As fire varies by its intensity, duration, and consequences, so does one's anger. Annoyance or irksomeness has characteristics of embers which are easily and unpredictably scattered to create larger blazes elsewhere. A small burn corresponds with shouting, posturing, gesturing, and general displays of displeasure. Finally, a firestorm corresponds with violence in its power, speed, and merciless energy. However, like all elements, fire has a weak point. It burns out quickly and consumes everything it touches indiscriminately.
Fire is not heavy, but is severe in its own way. It is quick, light, and devastating. It also spreads linearly. Wind can spread its intent in other directions or blow it out, water can either evaporate itself or extinguish fire, and earth can either block fire or be melted and forged.
With this in mind, some of the martial persuasion immediately oppose the elemental cultivation of fire as a martial practice. It is said to be the most difficult element to harness and maintain over time and can be used to evil purposes whereas the other elements tend to direct one's character toward morally sound judgments with little reflection. Fire on the other hand embodies a moral calculus of power and respect. Those who wield power brand respect into others. Weakness is despised.
While the decision to repress and ultimately extinguish one's fire can make sense in a perfectly just, fair society with little chance of warfare, the moral calculus of the battlefield requires an understanding of fire as an element for mere survival. Killing an opponent in cold blood is not a task well suited for the sensitive and merciful.
In balancing the excesses of fire as an element, one should meditate on harnessing one's firestorms of martial power into controlled metaphors of fury: the flamethrower, the butane lighter, the welding torch. Unlike the other arts, which can often embody strength through expansiveness, such as earth's size, water's fluidity, and wind's trajectory, fire is most powerfully implemented through its judicious limitation and precision of application. A quick palm heel to the face which dispatches an opponent is best limited, directed, and restrained to avoid producing unintended consequences such as a fury of damaging strikes which deal more damage than intended. In life and death struggle, unintended consequences tend toward the favorable; in civilization, they can result in a lifetime's imprisonment.
Fire is not heavy, but is severe in its own way. It is quick, light, and devastating. It also spreads linearly. Wind can spread its intent in other directions or blow it out, water can either evaporate itself or extinguish fire, and earth can either block fire or be melted and forged.
With this in mind, some of the martial persuasion immediately oppose the elemental cultivation of fire as a martial practice. It is said to be the most difficult element to harness and maintain over time and can be used to evil purposes whereas the other elements tend to direct one's character toward morally sound judgments with little reflection. Fire on the other hand embodies a moral calculus of power and respect. Those who wield power brand respect into others. Weakness is despised.
While the decision to repress and ultimately extinguish one's fire can make sense in a perfectly just, fair society with little chance of warfare, the moral calculus of the battlefield requires an understanding of fire as an element for mere survival. Killing an opponent in cold blood is not a task well suited for the sensitive and merciful.
In balancing the excesses of fire as an element, one should meditate on harnessing one's firestorms of martial power into controlled metaphors of fury: the flamethrower, the butane lighter, the welding torch. Unlike the other arts, which can often embody strength through expansiveness, such as earth's size, water's fluidity, and wind's trajectory, fire is most powerfully implemented through its judicious limitation and precision of application. A quick palm heel to the face which dispatches an opponent is best limited, directed, and restrained to avoid producing unintended consequences such as a fury of damaging strikes which deal more damage than intended. In life and death struggle, unintended consequences tend toward the favorable; in civilization, they can result in a lifetime's imprisonment.
Thursday, October 30, 2014
Martial Conditioning: Crawling
Intro: While the bridge can work the entire posterior chain through a mere static hold, the leverages of the body demand more difficult tactics to work the anterior chain. Otherwise, simply holding downward dog would be sufficient anterior training to guarantee martial strength. One of the best drills for anterior activation is crawling. This movement conditions just about every muscle in the body while developing many athletic skills at once.
Muscles Worked: All of them. All joints of the body are used simultaneously with the core stabilizing throughout. The wrists, forearms, shoulders, back, abs, chest, entire arm, entire leg, hips, and even the feet and ankles all increase in strength and flexibility.
Why Crawl?: Crawling is one of the most fundamental human movements. As a result, all of us are primed to crawl and the crawl constitutes a building block of all other movements. Crawling contralaterally (alternating left leg/right arm and right leg/left arm) improves neural strength and endurance as well as coordination and balance. Myofascial release can occur due to a rebalancing of muscle groups and the reclamation of functional movement patterns. Joint injury becomes less likely due to the unpredictable, repetitive pressures encountered during crawling. This competency at absorbing irregular shock is known as reflexive stability. The lack of an eccentric movement means that crawling will not result in excess soreness and will not interfere with any existing routine. Wrestlers and other specialists in ground game can develop sport specific movement skills with little more than crawling as a strength and endurance base. Indeed, learning to crawl as easily as walking can exponentially increase one's wrestling endurance. Those who find direct core work boring can maintain and increase midsection stability through daily practice of crawling progressions alone. Those who wish to maintain or build upper body muscle tone will find crawling thickens up the arms, shoulders, chest, and back just as well as a daily regimen of basic calisthenics with the added advantages already listed. Finally, crawling is an exercise in humility and is therefore well suited to a 'covered fist' approach to the martial arts. Few would be tempted to brag about how far they crawl per day or how weak they feel when they get done. Consequently, crawling can develop great power without corresponding hubris. The human body, being descendant from quadrupedal relatives, contains many vestigial structural imbalances due to incomplete optimization of the human frame for bipedal motion. Crawling develops and maintains patterns of muscle mass that can prevent structural imbalances and weaknesses caused by bipedal patterns of muscle atrophy.
Progressions: The Soldier Crawl: This initial variant is the first form of locomotion we all learn. It consists of contralaterally (left arm/right leg, right arm/left leg) moving oneself over the ground with opposing elbows and knees.
The Knee Crawl: By extending the contralateral crawl to the hands and knees, the strength demands are increased.
The Bear Crawl: This method consists of crawling contralaterally in the downward dog position on the hands and feet.
The Leopard Crawl: Again, on the hands and feet, this method involves flattening the back and bringing the knees forward between the elbows. The legs are bent and the arms are kept straight.
The Tiger Crawl: Exactly the same as the leopard crawl, except the knees are brought outside the elbows. The legs are bent, the arms are slightly bent.
The Alligator Crawl/Spiderman Crawl: This final progression of crawling consists of remaining in a low plank, or the bottom of a pushup and crawling contralaterally.
In all variations, the greatest benefits are derived from crawling as quietly and quickly as possible for approximately 100 yards, and never to failure.
One modification of the crawl involves crawling isolaterally, or with the same side arm and leg propelling the body. This variant is not recommended due to its inferior coordination, balance, and midsection strengthening benefits. To advance the crawling progressions more beneficially, crawl backwards, sideways, uphill, and downhill.
Likely Results of Crawling:
The results of crawling greatly depend on the physical build of the trainee. Larger trainees will become bear like. Smaller trainees will become cat/monkey like. One's habits of movement will influence which traits one acquires. As such, crawling is in close accord with animal metaphors of martial development.
Muscles Worked: All of them. All joints of the body are used simultaneously with the core stabilizing throughout. The wrists, forearms, shoulders, back, abs, chest, entire arm, entire leg, hips, and even the feet and ankles all increase in strength and flexibility.
Why Crawl?: Crawling is one of the most fundamental human movements. As a result, all of us are primed to crawl and the crawl constitutes a building block of all other movements. Crawling contralaterally (alternating left leg/right arm and right leg/left arm) improves neural strength and endurance as well as coordination and balance. Myofascial release can occur due to a rebalancing of muscle groups and the reclamation of functional movement patterns. Joint injury becomes less likely due to the unpredictable, repetitive pressures encountered during crawling. This competency at absorbing irregular shock is known as reflexive stability. The lack of an eccentric movement means that crawling will not result in excess soreness and will not interfere with any existing routine. Wrestlers and other specialists in ground game can develop sport specific movement skills with little more than crawling as a strength and endurance base. Indeed, learning to crawl as easily as walking can exponentially increase one's wrestling endurance. Those who find direct core work boring can maintain and increase midsection stability through daily practice of crawling progressions alone. Those who wish to maintain or build upper body muscle tone will find crawling thickens up the arms, shoulders, chest, and back just as well as a daily regimen of basic calisthenics with the added advantages already listed. Finally, crawling is an exercise in humility and is therefore well suited to a 'covered fist' approach to the martial arts. Few would be tempted to brag about how far they crawl per day or how weak they feel when they get done. Consequently, crawling can develop great power without corresponding hubris. The human body, being descendant from quadrupedal relatives, contains many vestigial structural imbalances due to incomplete optimization of the human frame for bipedal motion. Crawling develops and maintains patterns of muscle mass that can prevent structural imbalances and weaknesses caused by bipedal patterns of muscle atrophy.
Progressions: The Soldier Crawl: This initial variant is the first form of locomotion we all learn. It consists of contralaterally (left arm/right leg, right arm/left leg) moving oneself over the ground with opposing elbows and knees.
The Knee Crawl: By extending the contralateral crawl to the hands and knees, the strength demands are increased.
The Bear Crawl: This method consists of crawling contralaterally in the downward dog position on the hands and feet.
The Leopard Crawl: Again, on the hands and feet, this method involves flattening the back and bringing the knees forward between the elbows. The legs are bent and the arms are kept straight.
The Tiger Crawl: Exactly the same as the leopard crawl, except the knees are brought outside the elbows. The legs are bent, the arms are slightly bent.
The Alligator Crawl/Spiderman Crawl: This final progression of crawling consists of remaining in a low plank, or the bottom of a pushup and crawling contralaterally.
In all variations, the greatest benefits are derived from crawling as quietly and quickly as possible for approximately 100 yards, and never to failure.
One modification of the crawl involves crawling isolaterally, or with the same side arm and leg propelling the body. This variant is not recommended due to its inferior coordination, balance, and midsection strengthening benefits. To advance the crawling progressions more beneficially, crawl backwards, sideways, uphill, and downhill.
Likely Results of Crawling:
The results of crawling greatly depend on the physical build of the trainee. Larger trainees will become bear like. Smaller trainees will become cat/monkey like. One's habits of movement will influence which traits one acquires. As such, crawling is in close accord with animal metaphors of martial development.
Sunday, October 19, 2014
Bear Style Muscle Building/Maintenance Protocol
For readers interested in building functional muscle without sacrificing flexibility, speed, or strength, the following protocol is an animal style bodyweight workout designed to build maximal muscle with minimal investments of time, skill, or equipment. You will literally only require 45 minutes, a modest floor space, and enough grit to complete the steps as written at least once per week.
Phase 1: Hold a neck bridge for at least 2 minutes, or 15.5 breaths at a rate of 8 seconds per breath. This important beginning step establishes a hormonal environment conducive to rapid muscle gain as a result of time under tension and nearly every muscle group in the body working simultaneously. Read my post on the Matt Furey bridge for form pointers. Roll on your spine afterward to decompress.
Phase 2: Perform 1 set of 10 half divebomber pushups (descend until you are in a low plank, then push back into downward dog for sloooow reps). This prefatigues the shoulders for the rest of the workout.
Phase 3: Perform 2 sets of 5 slow full divebomber pushups.
Phase 4: Hold a 30 second front neck bridge. This will balance neck development and activate the abs.
Phase 5: Hold another neck bridge for at least 1 minute, or 7-8 breaths at a rate of 8 seconds per breath. This phase will ensure an anabolic hormonal environment for quite some time.
Phase 6: Perform 2 final sets of slow divebomber pushups.
Phase 7: Hold another 30 second front neck bridge. This will again balance neck development and ab strength.
Phase 8: Bear crawl or spiderman crawl for app. 50 feet forward, 50 feet backward, and 50 feet forward to finish.
Work up to 3:00 minutes in a back neck bridge, nose to ground, hips high, no hand support (a mighty feat), 10 half divebombers followed immediately by 20 full divebombers without a rest, and 2 minutes in a front neck bridge, all while breathing deeply and moving deliberately.
Finish all extended sets of bridging by rolling on the spine to decompress the discs. Finish this workout (and all workouts) by crawling forward and backward to exhaustion or 15 alternations of left right crawling in either direction using a full range of motion. This practice leaves no stone left unturned and supplies a finishing dose of humility to one's workout.
This protocol, though simple, results in powerful muscle gain as a result of combining optimal hormone balance with targeted upper body exercise. Best of all, it requires no external equipment and can be completed quite quickly when in good shape.
Contraindications: Those with weak necks or lower backs should not attempt to bridge without doctor consultation, nor is this blog condoning your use of the bridge in the absence of appropriate medical evaluation, nor of any movement whatsoever, ever, under any circumstances.
The anabolic state created by this workout can seem to shrink cardiovascular capacity. Eat extra Omega-3 and Omega-9 oils (fish and olive oils) to ameliorate this feeling of high blood pressure and low cardiovascular endurance.
Of all my workout days, I look forward to this one the most for both its muscle building and limbering effects. My biceps are larger than those of any of my training partners, all of whom believe I lift weights. None of them would likely believe this workout, once per week, is the cause of my noticeable arm development. Ironically, the largest total muscle gain from my adoption of this protocol has been in my legs, which have outgrown 3 pairs of jeans, nearly as quickly as my wife can buy replacements. Kicking power and lifting endurance have been correspondingly improved.
Phase 1: Hold a neck bridge for at least 2 minutes, or 15.5 breaths at a rate of 8 seconds per breath. This important beginning step establishes a hormonal environment conducive to rapid muscle gain as a result of time under tension and nearly every muscle group in the body working simultaneously. Read my post on the Matt Furey bridge for form pointers. Roll on your spine afterward to decompress.
Phase 2: Perform 1 set of 10 half divebomber pushups (descend until you are in a low plank, then push back into downward dog for sloooow reps). This prefatigues the shoulders for the rest of the workout.
Phase 3: Perform 2 sets of 5 slow full divebomber pushups.
Phase 4: Hold a 30 second front neck bridge. This will balance neck development and activate the abs.
Phase 5: Hold another neck bridge for at least 1 minute, or 7-8 breaths at a rate of 8 seconds per breath. This phase will ensure an anabolic hormonal environment for quite some time.
Phase 6: Perform 2 final sets of slow divebomber pushups.
Phase 7: Hold another 30 second front neck bridge. This will again balance neck development and ab strength.
Phase 8: Bear crawl or spiderman crawl for app. 50 feet forward, 50 feet backward, and 50 feet forward to finish.
Work up to 3:00 minutes in a back neck bridge, nose to ground, hips high, no hand support (a mighty feat), 10 half divebombers followed immediately by 20 full divebombers without a rest, and 2 minutes in a front neck bridge, all while breathing deeply and moving deliberately.
Finish all extended sets of bridging by rolling on the spine to decompress the discs. Finish this workout (and all workouts) by crawling forward and backward to exhaustion or 15 alternations of left right crawling in either direction using a full range of motion. This practice leaves no stone left unturned and supplies a finishing dose of humility to one's workout.
This protocol, though simple, results in powerful muscle gain as a result of combining optimal hormone balance with targeted upper body exercise. Best of all, it requires no external equipment and can be completed quite quickly when in good shape.
Contraindications: Those with weak necks or lower backs should not attempt to bridge without doctor consultation, nor is this blog condoning your use of the bridge in the absence of appropriate medical evaluation, nor of any movement whatsoever, ever, under any circumstances.
The anabolic state created by this workout can seem to shrink cardiovascular capacity. Eat extra Omega-3 and Omega-9 oils (fish and olive oils) to ameliorate this feeling of high blood pressure and low cardiovascular endurance.
Of all my workout days, I look forward to this one the most for both its muscle building and limbering effects. My biceps are larger than those of any of my training partners, all of whom believe I lift weights. None of them would likely believe this workout, once per week, is the cause of my noticeable arm development. Ironically, the largest total muscle gain from my adoption of this protocol has been in my legs, which have outgrown 3 pairs of jeans, nearly as quickly as my wife can buy replacements. Kicking power and lifting endurance have been correspondingly improved.
Friday, October 3, 2014
Application Versus Understanding: Simplicity Versus Intricacy
In endeavors of importance the ways of application and understanding often stand in opposition.
The way of application favors simplicity, directness, confidence, and efficiency. For example, if one's application is self defense, one's methods must exemplify these values in the form of a small number of effective, simple techniques that can be learned and executed quickly with complete belief in one's mastery. Complexity, formality, humility, and excessive contemplation are all disadvantageous in this view of the 'martial arts' where one's success drives one's methods. Under this view of the 'martial arts' a person might learn only the palm heel strike and aggressiveness to be considered a complete 'martial artist.'
The way of understanding favors comprehensiveness, indirectness, humility, and organic evolution. For example, a tai chi student might be made to hold a stance for 30 minutes to develop deep sensitivity to balance, a runner might lift kettlebells to develop their endurance, or a wrestler might hold a back bridge to build explosiveness and endurance during mat work. These individuals might be easily defeated compared to pragmatic specialists in individual contests, at least initially, but will show their true value over longer periods of attrition. While application allows for the development of fast proficiency, it is a shallow and incomplete approach to the martial way. Some lessons of conflict require a lifetime of mindful self cultivation to fully appreciate, and the way of understanding nurtures one's growing awareness of place with respect to one's own desires, society, and moral development. Finally, the protracted war for individual peace must include humility in the face of one's limitations in order to better see one's strengths in specific contexts. If the way of application is equivalent to drawings in the sand which are quickly washed away, then the way of understanding is equivalent to carvings in stone which persist across generations for all to see.
If one seeks a short, conflicted life, the way of application can be useful. Soldiers, police, bouncers, and any other profession in which physical conflict is a tool will find this view most appropriate, as only this view can guarantee adequate preparation for the rigors of certain combat.
If one seeks a long, stable life, the way of understanding is superior. The warrior who has transcended the need for violence sees only human potential and strives to exemplify it more fully in themselves and others. In this view, a simple palm strike trained 3 times a week will not be sufficient to defeat one's inner war of overcoming the need to see violence done to others. To those with adequate safety and the ability to recluse from the savages of culture, the way of understanding accords most fully with the way of enlightenment and victory over the inner drive for war.
The way of application favors simplicity, directness, confidence, and efficiency. For example, if one's application is self defense, one's methods must exemplify these values in the form of a small number of effective, simple techniques that can be learned and executed quickly with complete belief in one's mastery. Complexity, formality, humility, and excessive contemplation are all disadvantageous in this view of the 'martial arts' where one's success drives one's methods. Under this view of the 'martial arts' a person might learn only the palm heel strike and aggressiveness to be considered a complete 'martial artist.'
The way of understanding favors comprehensiveness, indirectness, humility, and organic evolution. For example, a tai chi student might be made to hold a stance for 30 minutes to develop deep sensitivity to balance, a runner might lift kettlebells to develop their endurance, or a wrestler might hold a back bridge to build explosiveness and endurance during mat work. These individuals might be easily defeated compared to pragmatic specialists in individual contests, at least initially, but will show their true value over longer periods of attrition. While application allows for the development of fast proficiency, it is a shallow and incomplete approach to the martial way. Some lessons of conflict require a lifetime of mindful self cultivation to fully appreciate, and the way of understanding nurtures one's growing awareness of place with respect to one's own desires, society, and moral development. Finally, the protracted war for individual peace must include humility in the face of one's limitations in order to better see one's strengths in specific contexts. If the way of application is equivalent to drawings in the sand which are quickly washed away, then the way of understanding is equivalent to carvings in stone which persist across generations for all to see.
If one seeks a short, conflicted life, the way of application can be useful. Soldiers, police, bouncers, and any other profession in which physical conflict is a tool will find this view most appropriate, as only this view can guarantee adequate preparation for the rigors of certain combat.
If one seeks a long, stable life, the way of understanding is superior. The warrior who has transcended the need for violence sees only human potential and strives to exemplify it more fully in themselves and others. In this view, a simple palm strike trained 3 times a week will not be sufficient to defeat one's inner war of overcoming the need to see violence done to others. To those with adequate safety and the ability to recluse from the savages of culture, the way of understanding accords most fully with the way of enlightenment and victory over the inner drive for war.
Subscribe to:
Posts (Atom)