(Un)Caged Fighter

6 Painful Things Nobody Tells You About Fighting.....

noreply@blogger.com (Josh Skinner) — Mon, 30 Jan 2012 21:03:00 +0000

Found this on Cracked.com today:

6 Painful Things Nobody Tells You About Fighting

It's a decent read. You can tell it was written by a person who hasn't been in too many fights, but they still make some good points.

Be warned: the article mentions the now cliched, "MMA Fighter's can't fight in the streetz" argument.

Let me know what you think.

Train Hard,
Josh Skinner

The #1 Thing You MUST Do If You Want To Be A Better Fighter

noreply@blogger.com (Josh Skinner) — Fri, 13 Jan 2012 14:33:00 +0000

As MMA becomes increasingly popular, more and more people are becoming interested in the martial arts.

Not surprisingly, these individuals want to train like their favorite UFC hero. They see videos on YouTube of guys like Georges St. Pierre or Sean Sherk training like freaking mad men and want to emulate them.

I mean, it isn't hard to understand why anyone wouldn't want to perform and train like any of the Pro MMA athletes.

The problem is: I don't think many of these guys really understand how high-level MMA fighters actually train - when the cameras and/or media aren't watching them.

Stop Trying To Be The Best At Exercising!! -

Most newbies to a combat sport don't have a well defined idea of what it takes to make a great fighter.

They see their favorite fighter using kettlebells, battling ropes, flipping tires, running sprints, etc... and think that stuff is what makes great fighters.

It isn't.

To illustrate my point: I get at least 2 emails or private messages a week from people asking me to critique their current training program. The ENTIRE TIME I've been doing this blog I've never had someone send me a program that includes fighting skills training (heavy bag work, shadow boxing, mitt work, sparring, fight drills, etc...) more than 3 times a week.

In these routines virtually everyday includes some sort of strength training or general conditioning workout. These guys make time for the bench press, tossing around kettlebells, sprinting, burpees, squats/deadlifts, swinging a sledgehammer at a tire, etc...however, making time for things like grappling drills or heavybag work seems more like an afterthought on these routines.

Their priorities are all out of whack!

Don't get me wrong: strength training and conditioning has its place. But for a n00b, that place is very limited.

A new martial artist has more pressing matters to deal with.

Focus on Fighting -

When anyone first starts training in a martial art or combat sport their bodies need time to adjust to the new training stimuli.

If you don't allow your body that time and you try to lift, do conditioning work, and learn a new skill set you are setting yourself up for burn out and overtraining.

Let's not forget the S.A.I.D. Principle: Specific Adaptations to Imposed Demands.

It's an acronym they drilled into our heads when I was going to school which, basically, means that the human organism adapts very specifically to the demands that are imposed upon it.

In the world of sports and performance enhancement this means that you can improve certain skills by practicing those skills. Runners improve by running, swimmers improve by swimming, etc...

If you want to be a better fighter you should practice those things that best approximate fighting: heavybag work, partner drills, scenario drills, sparring, etc.... I touched on this concept in an earlier article.

I typically advise guys to drop all general conditioning work when they start training in the martial arts. All the new drills, heavybag work, shadowboxing/kata, and sparring will be more than enough conditioning for now.

As for strength training, I generally recommend the trainee drop the frequency down to 1 full body, high intensity session a week. Some guys can get away with 2 sessions but I think most people would be better served sticking to a single session and really drilling down on their fight training.

A Better Routine For N00BS -

Let's take a look at what I would consider a good routine for an active (familiar with strength training and conditioning) individual who is an absolute beginner in the martial arts:

Monday - Fight Training A*
1. Stand-up Training
A. Warm up/Shadowboxing
B. Solo Drills (on heavybag or done like shadow boxing)
C. Partner drills (feeding drills, mitt work)
D. Sparring (light sparring or "sparring" drills for beginners)

2. Specific Conditioning (pick one)
A. Several rounds on the heavybag
B. Several rounds of high intensity shadowboxing
C. A few extra rounds of sparring

Tuesday - Fight Training B*
1. Grappling
A. Warm up/solo drills
B. Partner Drills (passive to moderate resistance)
C. "Free Rolling" (full resistance, trying to work in the partner drill from above whenever possible)
D. Flexibility Drills

2. Specific Conditioning (pick one)
A. Do a few rounds of solo grappling drills at a high intensity
B. Do a few more rounds of free rolling

Wednesday - Strength Training Circuit
1. Deadlift - 5-8 reps
2. Overhead Press - 5-8 reps
3. Pullup (may need to be weighted) - 5-8 reps

Work through this routine in circuit fashion. That is, 1)pick an appropriate weight/resistance level for each lift, 2) do the prescribed number of reps for that exercise, 3) then move on to the next exercise.

Cycle through these lifts 3-5 times. You can rest as much as 30 seconds between each exercise and up to 1 minute each time you cycle through the three lifts.

Thursday - Fight Training A
(roughly) same as Monday

Friday - Fight Training B
(roughly) same as Tuesday

Saturday - "Open Gym"
This day is open to work on your weaknesses, get in some extra sparring and free rolling, and basically have fun. Don't worry too much about specific drills or even conditioning. Just do a little "free style" work and train hard.

*I'm assuming here that most reading this have found themselves a qualified instructor and can only make it to one class a day (which is typical for most people). If you are not doing training in a typical gym or dojo and/or you are able to make multiple classes or training sessions a day, then your routine will look different. This is simply a "starting point" and acts merely to give you an idea of how it should be done.

The idea here is to train for what you want to improve: fighting.

I could throw all kinds of crazy shit into this routine but that wouldn't make you a better fighter. The idea is to keep things simple so you can improve, not to do so much that feel overwhelmed and burnt out.

Conclusion -

Like Kenny Powers says you shouldn't be "...tryin' to be the best at exercising."

Instead you should focus on your "sport."

Really and truly, this applies to both the green-horns and the veterans in the martial art/combat sport world. Your strength training and conditioning work should be something of a dessert in your overall program and your fight training should be the appetizer, main course, and side dish.

As always:

Train Hard,
Josh Skinner

Organization!!

noreply@blogger.com (Josh Skinner) — Wed, 07 Dec 2011 23:05:00 +0000

This should make up for me being a slacker. ;)

If you guys haven't noticed yet I've re-done the pages above ^^^^

I feel like they're better organized this way.

Sorry for the lack of posts recently. Will be back soon with new content.

Train Hard,
Josh Skinner

Passed My Rank Test!

noreply@blogger.com (Josh Skinner) — Wed, 02 Nov 2011 16:59:00 +0000

Well, I passed my ranking test with Raja Muay Thai/Universal Tactics here in Greenville, SC this past weekend.

Very happy about it.

For an entry level ranking test it was actually more difficult than I would have previously expected...The guys in the Thai Boxing Association don't mess around :)

Anywhoo...here's a couple videos from the test for any of you that are interested. Special thanks to my wife for taking the video:

Train Hard,
Josh Skinner

Heavybag Training Videos....

noreply@blogger.com (Josh Skinner) — Wed, 26 Oct 2011 17:37:00 +0000

Hey guys!

As many of you know I've been training with the guys at Raja Muay Thai/Universal Tactics here in Greenville, SC for a while now.

Well, this Saturday I'll be testing for rank (white prajiet under the Thai Boxing Association) and to prepare I've been taking some video of some of my training to identify flaws in my technique.

Here's a couple of videos showing me doing some heavybag work:

First video shows me doing a standard 2 min. round with gloves -

Next video is really just a conditioning round (toughen my knuckles, work on "cardio", ect...) -

So...what do you guys think?

What do I need to work on?

Thanks in advance for the input!

Train Hard,
Josh Skinner

How to Use Kettlebells to Excel as A Fighter

noreply@blogger.com (Josh Skinner) — Mon, 24 Oct 2011 13:51:00 +0000

Tommy Blom kicking ass!

Here's an excellent Q&A article with Tommy Blom from DragonDoor.com:

"Tommy Blom: My basic fight training is with a professional team here in Göteborg. There we do all the actual MMA training, working in the cage, fighting and sparring. The technical stuff for the fighting. My physical training has been with myself basically, with kettlebells and heavy bags. That's about it...

...most of my MMA fight training when it's specified for that I usually divide it into rounds. So if I'm fighting three five-minute rounds, I'll just put the training into three five-minute rounds with one-minute rests in between...

...[t]he work in the rounds is a mix of basic kettlebell exercises like heavy swings, clean and jerk, long cycles, snatches, alternating with heavy bag work standing up or heavy bag work on the ground. It's about 30 seconds of heavy bag work and 30 seconds of swings, then 30 seconds of bag work on the ground. Then 30 seconds of clean and jerks. Double kettlebells and so on until the rounds are done..."

I enjoyed it, hope you guys do too.

Read the full article here!

Train Hard,
Josh Skinner

Essential Muay Thai Stance Work

noreply@blogger.com (Josh Skinner) — Mon, 19 Sep 2011 23:38:00 +0000

Ajarn Paul Delfino in a Muay Thai stance.

So, I've been training with the guys at Raja Muay Thai/Universal Tactics here in Greenville, SC for several months now and I have to say I'm incredibly happy.

It's a great place to train: no egos, no macho/bad-ass attitudes, everyone wants to help each other succeed, and the instructors have a very open-minded view of the martial arts that is very much like my own.

One aspect I really like about training here is the emphasis on stance training and how it can make you a better fighter.

"But Why, Kru?"

It is no secret that I'm a big fan of stance work.

In fact, there are certain places on the internet where I'm known as something of a Zhan Zhuang/Standing Meditation guru.

So, the fact that a portion of each and every Muay Thai class is spent doing some form of stance work is a huge plus in my book.

Why?

Everything we do as martial artists starts with our basic fighting stance - If your stance is weak then you're weak. To build a strong and agile stance you've got work on it!
Stance Training is a versatile tool - it can be used as a form of "sport specific" meditation (Kru Harun Raja frequently talks about getting into a "trance" once after 4 hours of stance work at a Thai Boxing camp), as a method of active rest, and is an essential element to warming up and even cooling down.
Stance Training can Build Muscle - if you do it the right way you'll notice an increase in both upper leg circumference and added definition in your calves. That's a nice little bit icing on the cake, huh?

The Video!

Every martial art has their own fighting stance so I'm not going to delve into the pros and cons of one stance versus another.

For now we're just gonna stick with the basics of the Muay Thai fighting stance:

(note: watch it a 2nd time and pay special attention to my strange facial expressions ;P There was some stuff going on the background)

As you can see, Muay Thai stance work is very different from Zhan Zhuang style stance work. However, the two are basically different paths to similar destinations.

So, you can do both.

Enjoy.

Train Hard,

Josh Skinner

Deadlifting for MMA

noreply@blogger.com (Josh Skinner) — Fri, 16 Sep 2011 15:47:00 +0000

Just came across a great article on
T-Nation from Josh Bryant and Adam benShea:

"Iron-world historians believe the deadlift may be the world's oldest strength training exercise...[y]et despite such noble pedigree, few recognize the important role deadlifts can play in a Mixed Martial Artists' strength and conditioning program...
...[T]he deadlift remains the most effective exercise for building the posterior chain (glutes, hamstrings, adductor mangus and lumbar erectors), which is crucial for almost all physical movements in MMA...The deadlift's basic action is picking a weight off the ground, forcing the posterior chain to lift a load that's in front of the body. A strong posterior chain is essential for executing explosive fighting movements, from shooting a double leg takedown to delivering a knee strike from a clinch, and enables a more explosive hip throw or 'heavier' hips when sprawling to prevent a takedown.
This is the definition of real-world functional training."

I agree with most of the piece and the authors bring up some really great points. I especially like the sections on Rate of Force Development:

"Deadlifts are also highly effective for building power and are one of the simplest ways to enhance rate of force production (RFD), or how quickly a person can develop tension in a muscle. This is important for any type of striking or grappling movement and in many situations specific to the cage, ring, or mat...

... activities of continuous moderate energy output are disrupted when a fighter must quickly develop tension in a muscle by throwing that overhand right, using that underhook to attempt a takedown, or exploding from the bottom position to go for a sweep. Therefore, enhancing rate of force is crucial for the successful execution of all explosive movements found in MMA."

Though I personally feel there are better ways to improve one's RFD, like ballistic kettlebell drills, medicine ball drills, and plyometrics, Bryant and benShea are on the right track.

So, check out the article and show the authors some love by Tweeting and/or liking the piece of Facebook.

Train Hard,
Josh Skinner

3 Reasons You Should Wear a Mouth Guard When Training.

noreply@blogger.com (Josh Skinner) — Mon, 22 Aug 2011 12:57:00 +0000

You need me. You want me.

To be honest I didn't really think I'd ever have to explain to any martial artist or combat athlete WHY wearing a mouth guard is important.

But a recent email has changed that and I thought my response might be helpful to some of you out there.

You see, this individual was a new Brazilian Jiu Jitsu student. His instructor makes all students wear a mouth guard during training: warm ups, solo drills, partner drills, rolling, and even conditioning.

This new BJJ student just couldn't understand why he had to wear this uncomfortable piece of soft plastic every time he stepped on the mat.

So I gave him a reply which consisted of basically three main reasons wearing a mouth guard is important to all martial artists.

Below is a "church-ed up" version of my reply.

You NEED A Mouth Guard Dumb-Ass!

1. Mouth Guards Protect Your Teeth! - This one is obvious. It's the main reason people started wearing mouth guards in the first place.

Losing teeth sucks.

Let's do our best to prevent that - wear a mouth guard!

2. Mouth Guards Help Prevent Brian Damage! - I touched on this in an earlier post. But I'll explore the topic a bit here too.

You see, getting hit with a loose jaw is a recipe for a knockout. Your jaw will literally slam into your skull, cause your brain to bounce around inside, and you will lose consciousness.

All that "brain bouncing" isn't good for you and can have serious repercussions.

Biting down on a mouth guard helps keep your jaw in place during impact and the tension generated from the bite radiates down to the musculature in your neck, further stabilizing the skull. Both these factors work together in preventing your brain from slamming into your skull, which prevents brain injury.

A definite plus if you like feeding yourself and wiping your own ass.

3. Mouth Guards Can Improve Performance! - This one is actually a two-parter so bear with me.

Generally speaking, mouth guards impair normal breathing in some way. Some studies have shown this induces a mild hypoxia which is a good thing as hypoxia has been linked to several beneficial adaptations for athletes (think training at high elevations).

Though, while some studies discount the hypoxic effect of wearing mouth guards the researchers noted that there were still positive psychological effects to wearing a mouth guard.

Basically wearing a mouth guard can toughen you up mentally because it acclimates you to increased stressors.

Not such a bad thing considering how stressful fighting can be.

Conclusion -

So, there you have it: 3 pretty damn good reasons to get yourself a mouth guard.

You'll stay pretty, you'll be less likely to become a vegetable, and you may even notice an improvement in performance.

Not too shabby.

Train Hard,
Josh Skinner

Brazilian Jiu Jitsu Fighter Stops Carjacker !

noreply@blogger.com (Josh Skinner) — Tue, 09 Aug 2011 14:05:00 +0000

I got this from Bob Patterson's blog, Striking Thoughts:

This guy is a hero!

Man uses jujitsu move on would-be carjacker: MyFoxTAMPABAY.com

This video pretty much speaks for itself, but I do have to say I really like the attitude this guy (and his instructor) have: use the martial arts to help yourself and others.

This video also highlights the importance of full-contact, realistic training.

I've trained with BJJ guys in the past and the training is tough. You do a lot of conditioning (both physical and mental) and you do a lot of "free grappling" or rolling - basically sparring for grapplers.

Because of the nature of BJJ you can pretty much go full power and speed most of the time. The techniques allow you to control your training partner without too much risk of seriously hurting him/her.

This is great for realistic training.

It also reminds me that I need to get back into doing more ground/grappling work.

Train Hard,
Josh Skinner

Fedor vs. Dan Henderson

noreply@blogger.com (Josh Skinner) — Fri, 29 Jul 2011 18:07:00 +0000

"People know me...I'm very important.
I have many leather-bound books and
my apartment smells of rich mahogany."

So....have you guys heard of the is guy, Fedor Emelianenko?

Yeah, he's kind of a big deal.

If you've been living under a rock, Fedor is a MMA fighter. In fact, he's (arguably) one of the top heavyweight fighters in the world.

Here's a partial list of the fighters Fedor had taken down:

Heath Herring
Antonio Nogueria
Mark Coleman
Mirko "Cro Cop"
Matt Lindland
Hong-Man Choi
Tim Sylvia
Andre Arlovski

Fedor is an amazing and exciting fighter to watch. (more after the jump)

It's my prediction that he'll be particularly exciting to watch this Saturday on Showtime as he faces off with Dan Henderson. After two consecutive losses, he's got to prove he's still the man.

Fedor's always had a strong work ethic and utilized proven old-school training methods like sledgehammers and kettlebells.

This old-school, hardcore work ethics is what attracts sponsors like Dragon Door (a company this blog is affiliated with).

"This is an ideal fit for our team," writes John Du Cane, Founder and CEO of Dragon Door . "A great believer himself in kettlebells, Fedor embodies strength and power, and that's what our company has been all about for the past 20 years -- no gimmicks or fads, only hard work and training that builds resilience, strength and power."

I think Fedor will be winning this Saturday. With a new sponsor and a new sense that he must regain his former status as "Baddest Man on the Planet", Fedor will be a tough guy to beat. I just don't think its going to be Henderson's day.

What do you guys think?

Train Hard,

Josh Skinner

Frank Shamrock's MMA Kettlebell Circuits.

noreply@blogger.com (Josh Skinner) — Thu, 21 Jul 2011 15:42:00 +0000

So, I was digging around the Dragon Door articles section this morning and found an article detailing Frank Shamrock's strength and conditioning training.

I loved the article and wanted to share it with you guys (I'll be doing these circuits during my next training cycle):

"Frank (Shamrock) had done traditional weight training in the past, using the bodybuilding model, splitting his workout into body parts. But he had broken his back two separate times and can no longer deadlift or squat heavy. He used and liked dumbell and barbell power cleans though, and saw the kettlebell as the perfect extension of that. "Everything starts from the toes in MMA and extends all the way to the hands. Cleans build that power." Frank said. All I could think of was how much he was going to love the total body nature of kettlebell training.

Frank is also a cardio machine, using both sprint training and the elliptical machine. He likes the elliptical as it has no impact. Again, I knew he would love how kettlebell training takes cardio training to a new level at the same time it builds explosive strength and power into the body..."

Here's a video of Frank training:

Train Hard,

Josh Skinner

Extreme Push Hands Looks Freaking Fun!

noreply@blogger.com (Josh Skinner) — Fri, 15 Jul 2011 03:57:00 +0000

If you haven't figured it out yet: I'm a "martial arts nerd".

Some guys are into anime, sci-fi, or gaming. But, I'm a total "fan boy" about the martial arts.

Whether it's the external styles, the internal styles, traditional or modern styles, Japanese styles, Chinese styles, Southeast Asian styles (like Muay Thai)....I love them all. And if you're here I'm pretty sure you've got a little "martial arts nerd" in you too!

One aspect of the martial arts I really enjoy is innovation.

I love seeing unique and practical applications and I love new (or new to me) training methods. I like it when someone moves beyond the "same old, same old" stuff and actually makes it work.

This is exactly why I'm geeking-out about Extreme Push Hands.

It's Only New to the West -

As the subtitle implies "Extreme" Push Hands isn't truly new. Rather, it is an approach to Push Hands that many in the West have either overlooked or never been exposed too.

If you aren't familiar with Push Hands, basically it's a two-man exercise found in the internal martial arts and is meant to act as a bridge between form work and free fighting. The intent of the drill is to improve sensitivity, "rooting" or stability, and being able to neutralize and issue force. Similar drills include Wing Chun's Chi Sao and Judo's randori practice.

Now, here in the West many forget about the "issuing force" aspect of the training method and focus, almost solely, on developing "sensitivity" to the movements of their partner.

Training this way makes the practice less than effective as a tool which is supposed to help the trainee move closer towards actual free-fighting.

The thing is: in China (where Push Hands originated) they practice the drill very differently.

Sure, beginners learn Push Hands the same way we do here in the West. However, as one's skill improves the level of force/resistance utilized increases.

This makes for some very rough and tumble Push Hands:

As you can see the rules are pretty simple:

Square off with your opponent as you both make contact (wrists of the lead arms touching and rear hands touching touching each other's forearms)
Once given the signal to begin you and your opponent attempt to push, throw, take-down, sweep, and trip each other (either to the ground or out of the ring).
No strikes or ground fighting allowed.

Like I said pretty simple, but very fun and effective training.

Incorporating Extreme Style Push Hands into Your Training -

Clearly, working with this style of Push Hands is a great way to improve your wrestling and throws in addition to improving your stability/root, and sensitivity to an opponent who is REALLY resisting.

If you don't have a wrestling/BJJ/Judo/Shui Jiao background you should start off with pure basics in the Push Hands Technique. Dr. Yang Jwing Ming has several books and videos on the subject of Push Hands and Taiji Wrestling. Definitely worth checking out.

(I want to stress that you don't have to be a Taiji practitioner or even an "internal" martial artist to see any benefit from this training.Also, even if you have a background in a grappling/wrestling based style, cross training with basic Push Hands technique can be very beneficial. It's always a good idea to look at certain concepts and tactics from different angles.)

Now, once you're comfortable with the basics you can begin to work with your partner using more force. Eventually, you want to get to the point were you are working at full speed and power.

It's at this level that the real learning begins.

Here are some ways to begin working Extreme Push Hands into your current program:

To Work on Your Wrestling and Take-Downs - if you don't currently train any sort of grappling Extreme style Push Hands is a great way to begin doing so. Add a couple days a week of nothing but this training.
As an Alternative to Sparring - Some days you're just wore out and you don't feel like putting on the gloves, shin guards, and head gear. On these days you can opt to just throw your training buddies around instead!
Before Doing Pure Ground Work - Extreme Push Hands is a great way to start off any session of submission grappling.
To Improve Your Entire Grappling Skill Set - A lot of gyms split time between doing pure take downs and pure rolling. While this is an effective approach you could start off with Extreme Push Hands and whenever you or your opponent finishes a take-down, instead of getting back up and starting over again, simply continue grappling on the ground until (A. one of you gets a submission or (B. you've been rolling for about 30 seconds - 1 minute.

This is a great drill in that you get to work both skill sets in a format similar to what you'd get at a Submission Grappling Tournament. You won't spend the entire time rolling (because you get no more than a minute to get your submission) so you also get a lot of take-down work.

Conclusion -

It seems like most martial artists are either really excited about the idea of Extreme Push Hands or they hate the idea and prefer stick to the hippy-ish "you push me, I push you" Push Hands style.

It's fine to have a preference, but I train to be a better fighter and Extreme Push Hands training is another tool in my box that will help me achieve that goal.

It's an exciting method both for training and competition. I honestly can't think of any martial artist that wouldn't benefit from adding a little Extreme Push Hands to their program.

Give it a try and let me know what you think.

Train Hard,
Josh Skinner

A Snatch Variation for Fighting Power!

noreply@blogger.com (Josh Skinner) — Wed, 06 Jul 2011 05:13:00 +0000

Not all exercises are created equal.

Some exercises like the Squat or the Swing are great for building general levels of strength and conditioning. Other exercises, however, are much better for training that is more specific to the martial arts and combat sports.

A martial artist or combat athlete is heavily dependent on movements that are anaerobic, explosive, and (typically) unilateral in nature. So, we want to utilize, as much as possible, exercises and training methods that focus on those qualities.

I think I've got just the exercise for you.

The Split Stance Snatch -

I'm a huge fan of unilateral movements: Pistols, 1 Arm Kettlebell lifts, 1 Arm Pushups, Bulgarian Squats, ect.. - I can't think of many I don't like.

I like unilateral movements so much because of the many benefits they offer:

They Build Stability - Unilateral lifts challenge your balance and core strength in ways other lifts like the Squat or Deadlift simply cannot. Consistently training the right unilateral lifts will teach your body to be firm and stable - which means more strength and less injury.
They Engage More Muscles! - This is really a big deal for those who want hit harder, hit faster, and keep hitting until their opponent is down. You see, not only are you training your prime movers with unilateral lifts, but you're also training the stabilizers. By teaching those, normally 'dormant', muscles to innervate during a movement you are teaching your body to generate more force. (*Hint: That's a good thing.*)
They Are More "Specifc" to the Combat Athlete/Martial Artist - The idea of specificity gets thrown around a lot (misused by most) but in general when we're talking about the need for specificity in a program we mean that an athlete should train certain attributes and skills that are relevant to their chosen discipline.

Generally it's just a fancy way of saying "Boxers should Box, Swimmers should Swim, and Runners should Run". However, in regards to strength training and conditioning it also means that athletes should spend a good deal of time working at intensities, speeds, and with movements that are relevant to their sport.

Ultra-Distance Runners won't get much benefit from training the bench press and Boxers don't get much benefit running marathons.

Unilateral movements are more specific for martial artists because, in general, everything we do is with one side of the body at a time: We punch with one arm at a time, kick with one leg at a time, takedowns are often done on either one leg or in a "lunge" type position...ect. Even the typical fighting stance is a unilateral stance.

So, you can see why unilateral lifts are important to you.

The unilateral lift I want to talk about today is the 1 Arm Split Stance Snatch.

This is a great lift because you get all the benefits of a regular one arm snatch: you train power/explosiveness, coordination, stability, ect... BUT because of the Split Stance (kind of a "lunge" type movement) you essentially double the above mentioned benefits and you squeeze a little more specificity out of the movement.

Sounds pretty good to me.

Here's a video of me performing the lift with a 24 kg kettlebell:

When To Use It -

There are all kinds of ways you can throw this lift into your current routine. I'll just give you a few examples:

1. As an explosive power lift, you can use a heavier weight/lower reps. I, typically, like to throw in my explosive power lifts after a "grind" type lift: Deadlift, Military Press, ect... But there are days were I'll just focus on heavy singles of only this lift.

2. For conditioning do the opposite and use a lighter weight for more reps. Keep the reps above 10 and the rest periods low.

3. You can also work this lift to develop speed-strength. Take a light to moderate weight and perform the lift at maximal speed. Keep the rep range low and do no more that 3-5 sets.

Conclusion -

However you choose to "cook" it I'm sure you'll see some real benefits from consistently training this lift.

You'll build stronger, more stable legs and core. You'll build speed, power, and unreal stamina. Hell, do enough of these and you may just build a pretty damn impressive physique too.

Not too shabby.

Train Hard,
Josh Skinner

Sanchin Kata Will Make You Strong!

noreply@blogger.com (Josh Skinner) — Mon, 04 Jul 2011 13:04:00 +0000

Sanchin, or "Three Battles"

I've already shown how training Katas can be very useful to martial artists.

Recently, I've been using Karate's Sanchin Kata as a part of my overall training program and I've seen some pretty impressive results:

I'm stronger AND faster.
I'm much more stable.
My balance has improved.
My focus has become laser-like.

I've seen these improvements because Sanchin Kata is a very unique type of kata.

Let's take a deeper look.

The Power Behind Karate -

It has been said that Karate begins with Sanchin and Karate ends with Sanchin.

Sanchin Kata is an extremely simple Kata to learn. But the underlying essence and training concepts can take years to master. Which is why Kris Wilder, author and 5th Dan in Goju Ryu Karate, writes that, "...it has been understood historically that you master karate only if you master this kata."

Wilder goes on to state that, "Regular practice of Sanchin Kata conditions the body, trains correct alignment, and teaches the essential body structure needed for generating power within all of your karate movements."

After practicing this kata myself, I have come to believe that Sanchin kata can be helpful to ALL martial artists - not just the karateka.

Power for All Fighters

Sanchin kata can be used to:

Build a Strong Root - Which is essential to developing powerful strikes and solid grappling ability.

Build Neuromuscular Efficiency - Through the use of "dynamic tension" and internal "Qi" training you learn to produce large amounts of muscular force - which means more strength. This neuromuscular efficiency also translates to building greater speed.

Train the Mushin or "no mind" Mindset - Sanchin kata is just as much a mental drill as it is a physical exercise. Through the practice of this kata you learn to develop focus and the ability to simply "stop" thinking while fighting and just let you body do what its been trained to do.

Those all sound like things every martial artist should be interested in.

Fitting It Into Your Program.

Considering that you have to fit in time to work on the heavybag, shadowbox, lift, spar, and do some pad work, it may be hard to find the time to fit Sanchin kata into your routine.

With a little bit of thought it isn't so difficult.

If we look at the Fighter's Training Continuum we see that prearranged forms and kata tend to fall towards the "General" end of the continuum. So, that means Sanchin kata is most beneficial when we use it as a general strengthening exercise.

A great way to utilize Sanchin kata is on your active rest days. Because you control the amount of tension and speed in which you move during the kata you control how difficult it is to perform. This makes it ideal for those day when you need a rest but you still want to get in a little training.

Another way to fit the kata into your training is to either it as a warm-up or a finisher.

In the beginning you'll want to focus on developing solid technique, so practicing the kata before you are fatigued will be best. However, as you gain skill you'll be able to perform the kata correctly even in a fatigued state so using the kata as a finisher won't be such a problem.

Also, using Sanchin kata as a finisher from time to time can give your body that extra push it may need to overcome a plateau due to the increased demands to maintain correct posture and sufficient tension.

I, personally, like to use Sanchin Kata on days I'm training alone.

I'll start off with some Zhan Zhuang and a few rounds of Sanchin Kata. Then, I'll move on to some heavybag work and shadow boxing. Finally, I'l finish up with some kettlebell work and maybe another round of Sanchin kata.

Use your imagination and I'm sure you'll come up with the perfect way to fit this kata into your training.

For more information on Sanchin Kata you can check out Sensei Kris Wilder's excellent book and/or DVD:

Train Hard,
Josh Skinner

The Truth About the Lin Kong Jing (part 4)

noreply@blogger.com (Josh Skinner) — Tue, 28 Jun 2011 01:36:00 +0000

Part 1 | Part 2 | Part 3 | Part 4

We're finally to the part of the series, "The Truth About the Lin Kong Jing", that most people have been waiting for:

The actual practice itself.

We're done with theory. Now, it's time to get to work.

Like the rest of the series, my approach to Lin Kong Jing training varies in serveral ways from the "traditional" method. Personally, I feel like these variations are improvements.

But, I'll let you judge that.

Stand Up Like a Man -

Last week I introduced you to the Pushing and Pulling Hands Qigong method.

This qigong acts as a "warm-up" for the Zhan Zhuang, or Standing Meditation, exercises that form the meat of the Lin Kong Jing system.

The traditional Powerful Empty Force system consists of roughly 12 different Zhan Zhuang postures intended to develop 3 subsets of the Lin Kong Jing ability *.

This is way too many postures

It isn't a surprise that the Lin Kong Jing system has so many postures as it is closely related to Yiquan. But, then again, I've always thought Yiquan had too many postures as well.

To simplify things I want you to focus on 4 of the most important postures:

Double-Weighted Posture 1 - "Hands on the Water"(bi-lateral)

You'll be standing with your feet about shoulder width apart or slightly further. Shift your weight so that all of it rests evenly across the whole surface of your foot. Lightly clench the ground with your toes.

Next tuck your butt in as though you are going to do a slight "crunch" while standing. This will cause your lower back to flatten slightly. As you tuck your butt in you will also tuck your chin in slightly. This will cause the top of your head to rise up a small amount.

Place your tongue to the roof of your mouth, behind your teeth, and begin breathing through your nose. You can utilize either the Buddhist or the Taoist breathing method. (mix it up with both)

Now, bring your arms up with your elbows bent and palms down as shown in the pictures above. Make sure you keep your shoulders relaxed and your armpits "hollow" (imagine as though there are golf balls in your armpits).

A good visualization for this posture is to imagine your hands are resting on top of the surface of water.

Double-Weighted Posture 2 - "High Embrace"(bi-lateral)

This posture is virtually the same as posture 1, except the arm position.

Instead of "resting your palms on top of water", you'll be doing a high "embrace" type posture. Keep the hand high (fingertips about forehead level) and make sure to leave several inches of space between the fingers of each hand.

All other postural requirements remain the same.

"Single-Weighted" Posture 1 - San Ti Shi (uni-lateral)

I've discussed San Ti Shi Posture in detail here.

"Single-Weighted" Posture 2 - "Empty-Step Embrace" (uni-lateral)

This posture is very similar to San Ti except for the hand and arm position.

Your going to be holding you arms in an "Embrace" type posture with the lead hand held about face level and the rear hand at about heart/chest level.

Make sure you relax your shoulders and keep the "golf balls in the armpits" visualization.

During all of these postures make sure you allow yourself to relax (but not so much that you break posture). You should feel your weight sinking into the ground beneath you.

There are other aspects to "rooting" but these will be good for now.

Also, strive to maintain an "aliveness" in your postures - you should feel as though you could "spring into action" at any moment.

"How Long and How Often Should I Hold These Postures?"

There are all kinds of crazy stories about martial arts masters having new students hold Zhan Zhuang postures for ridiculous amounts of time. I've heard as long as two days!

And all of this was to prove how serious the student was about training.

Other stories describe how some instructors would teach nothing but Zhan Zhuang for as many as three years - again to test the seriousness of the students.

Initially, my instructor, Richard Mooney, and Paul Dong all suggested that Lin Kong Jing practitioners should perform Zhan Zhuang training for roughly and hour a day followed by an hour and a half of seated meditation.

That's two and half hours of training nothing but standing and sitting still!

It's also WAY TOO FUCKING MUCH.

Look, I'm a huge fan of Zhan Zhuang but it is simply irresponsible to tell your students to perform this much standing every day.

Lucky for me, sifu Dragoo ended up telling me the truth.

According to my instructor, a Lin Kong Jing practitioner need only "stand" for about 10-20 minutes a day. In my own training I have found that the 10-20 minute time length is perfect.

We're looking for quality not quantity.

So, here is what a typical 12 minute session would look like:

* Warm up with some Joint Mobility Drills and Pushing/Pulling Hands Qigong
1. San Ti - hold for 2 minutes each side
2. Double Weighted Posture 1 - hold for 2 minutes
3. Single Weighted Posture 2 - hold for 2 minutes each side
4. Double Weighted Posture 2 - hold for 2 minutes.
* Finish with 3 reps of "Gathering Clouds".

Pretty simple stuff.

1-2 sessions of this routine daily is more than enough Zhan Zhuang training.

In the beginning you want to focus on your breathing and maintaining the posture. As you become more and more comfortable in the stances you can begin to add certain visualizations.

Now, Lin Kong Jing training has several visualizations and "meditations" you can use, but early on (and especially for those who are interesting in developing a strong fighting ability) the "Creating a Sense of 'Enemy' Drill" is the most important.

Creating a Sense of "Enemy"

Now this visualization is great for a few reasons

It helps you overcome come the fear of fighting.
It helps develop the right "intent" you will need should you find yourself in a violent encounter.
It helps you develop more self confidence and may help you project that self confidence so any would-be attacker may think twice before trying anything. (this is the real Lin Kong Jing)

This visualization is incredibly simple.

In Paul Dong's book, and the way I was originally taught, a special stance was used for this visualization. But I don't like the stance and prefer to use either one of the "Single Weighted" stances or just a standard fighting stance.

In general I just use a typical Muay Thai/Kickboxing style stance.

Now get in stance and face a wall/heavy bag/tree. Next, imagine as though what you're standing before is actually a very strong opponent or attacker. This person wants to kill you and everyone you love.

You really have to get this image in your head and really experience the emotions it creates. Feel your heart rate increase. Feel the anxiety and anger, but control it - direct it at your target. Feel yourself becoming ready to attack at any moment. Your whole body should feel as though you are about to lash out at this person.

It has to be real in your mind.

Hold this visualization for 2-5 minutes while standing in your your stance.

Another way you can use this visualization is just prior to and during a shadowboxing/heavy bag session. Some of the best fighters in the world visualize beating their opponent during training before they ever step inside the ring or cage with them.

You don't have to do the drill every day, but the more often you do it the better results you will see.

Make sure you spend a time daily in silent seated meditation to help balance out this drill.

Conclusion -

We're almost at the end of the series.

In the final post I want to address some of the controversies surrounding the Lin Kong Jing and give you guys my opinions on them.

Also, I want to point out that there are other meditations and visualizations utilized in the Lin Kong Jing system. Some are useful while others are not. I'll be creating a post on power development used in (Xing)Yiquan and the Lin Kong Jing which will have the drill I have found most useful. But I want to wait and have that as a stand alone post. So, you guys will have to wait until then (I promise it won't be too long).

Train Hard,

Josh Skinner

* Paul Dong talks about three different versions of the Lin Kong Jing ability. One version deals with using "Qi" to attack pressure points, other focuses on developing large amounts of physical power called "Shi Jing" or solid force, and the third type is a more general type of "Qi" which focuses on knocking people down with your energy.

A fourth type of Lin Kong Jing is the type I teach and develop. It focuses on the development of "Shi Jing" and a powerful fighting intent/spirit.

Kettlebells and Combat Sports...

noreply@blogger.com (Josh Skinner) — Wed, 22 Jun 2011 17:24:00 +0000

Here's a great strength and conditioning article I found over at DragonDoor.com:

"Sushi, Sake, Karate, and Kettlebells - by Gary Music, RKC

Karate and Kettlebells are a perfect match, and if you follow the RKC doctrine of Hardstyle the two arts are a perfect match. Just like sushi goes with sake, kettlebells and karate make an unstoppable combination for fitness, strength, speed, power and tournament skill......

...Pavel likes to say that the kettlebell swing is as close as you can get to fighting without a fight. Why does the swing help you spar? The swing builds explosive power and endurance while simultaneously improving the tense-relax (contract & expand) skills used by highly skilled fighters."

Excellent stuff. Make sure you check it out.

Train Hard,
Josh Skinner

Freaking Awesome Gracie Jiu-Jitsu Prank!

noreply@blogger.com (Josh Skinner) — Mon, 20 Jun 2011 17:16:00 +0000

Received this in an email and just had to share it!

Check out the guys at the Gracie Academy using a grappling dummy to prank a few of the best grappler's in the world.

Train Hard,

Josh Skinner

How to Build a Punch Proof Body!

noreply@blogger.com (Josh Skinner) — Mon, 13 Jun 2011 14:51:00 +0000

New Article from Chad Waterbury.

Hey guys, just saw this article on T-Nation and thought you should take a look:

"Core development is essential to any sport. It takes a strong core to provide a solid support system for explosive, powerful movements.

After five years of testing MMA fighters at the professional level, it's clear that the fighters who can punch and kick with the most power are rarely the guys who can bench press or squat the most. Instead, the knockout artists are the ones who perform best with exercises such as the ab wheel rollout and Pallof Press."

As you might already know, I'm a big fan of Waterbury. He writes great stuff with little to no bullshit - my kinda guy!

Enjoy the article.

...oh, and don't forget to check out his Body of F.I.R.E. program (endorsed by Ralek Gracie). It's a great program for anyone looking to look good naked and get some serious general conditioning (GPP)!

Oh...and don't be turned off by the lame "ad copy" stuff, this really is a great product.

Train Hard,
Josh Skinner

The Truth About the Lin Kong Jing (part 3)

noreply@blogger.com (Josh Skinner) — Wed, 08 Jun 2011 01:38:00 +0000

Part 1 | Part 2 | Part 3 | Part 4
"The softest things in world overcome the hardest things in the world"
~ from, The Tao Te Ching

In the last part of this series on the Lin Kong Jing we talked about the relationship between Qi and Bioelectricity.

I also provided significant proof that the bioelectricity (or Qi) of one person could affect the nervous system of another.

During this post I want to discuss the REAL purpose behind Lin Kong Jing training.

We're going to cut through all this superhuman bullshit and look at the real reasons Lin Kong Jing training is important for all martial artists.

"Superman Where Are You Now?"

In part 2 I wrote a few lines that ended up getting me several hate-filled emails. Here's the snippet these people didn't like:

"I have NEVER been a part of or witnessed a believable demonstration by ANYONE claiming to use the Lin Kong Jing ability (or similar ability where an attacker is moved or thrown by Qi) against a determined, non-compliant aggressor.

I'm also pretty damn sure I will never see one and neither will you."

I write two measly little sentences and end up with like 20 emails telling me how much of an arrogant dumb-ass I am!

And they can all be summed up the same way: "...uuummm, like how do you know there aren't...like, ya' know Shaolin Masters or ninjas or something out there who can knock people out with their Qi? You aren't the world's only authority on the Lin Kong Jing!"

I have two responses for those people:

1) Prove it. - If you make the claim that somewhere out in there, there are "hidden warriors" who do have superhuman abilities, then the burden is on YOU to back up that claim. I'm not saying that these people don't exist either, but the Lin Kong Jing system I was taught doesn't teach anyone to throw people around using "Qi".

2) You're right, I'm not the ONLY authority on the Lin Kong Jing. However, I'm approaching the subject from a very practical standpoint. I'm speaking from personal experience and I do my best to provide research and evidence to support my claims. If you'd rather delve into the more mystical/spiritual/esoteric aspects that's fine, but that isn't what I'm about and that isn't what (Un)Caged Fighter is about.

It isn't like I'm someone trying to "debunk" the Lin Kong Jing. I'm just trying to trying to get rid of all the bullshit surrounding it.

And I'm not the only one who will tell you that Lin Kong Jing training WON'T turn you into Superman.

Sigung Mooney (2000)

Both Sigung Richard Mooney and Sifu Charles Dragoo have mentioned multiple times that the Lin Kong Jing isn't the "ultimate martial arts technique". In fact, Mooney wrote in an article for Kung Fu/Qigong magazine (and a book review on Amazon.com) that the Lin Kong Jing was not an "...end all be all technique." and that the skill didn't work 100% of the time (just like any other technique in a fighter's arsenal).

I think most people miss the point when it comes to the Lin Kong Jing.

When people think of the "Powerful Empty Force" they tend to get an idea in their head that the "Qi" acts like some sort anime-style blast or a Jedi force-push.

People begin to think the Lin Kong Jing is like every other technique and can be used much like a punch or kick - only from a distance and without having to touch the person they're fighting.

Well, truth is, it isn't anything like that at all.

"Dude, You're Shielding!"

To be perfectly honest I once thought that through the training of the Lin Kong Jing I'd end up being able to Ki-Blast the shit out of any would be attacker.

Hadouken!!!

But, over time and with a considerable amount of training and personal research, I have come to believe that the training method for the Lin Kong Jing and the skill itself have a very different purpose.

Based on my training, research, and conversations with my Sifu (Charles Dragoo) I assert that training for the Lin Kong Jing is useful for:

1) Building Physical Strength - Qigong, and in particular Zhan Zhuang (which makes up the majority of Lin Kong Jing training), are known to build significant amounts of physical strength.

This increase in strength is due to the way Qigong improves the function of your nervous system. I'd like to note that Qigong's ability to improve strength has been observed by both researchers (also here, here, and here)* and strength coaches.

Training for increased physical strength is called "Shi Jing" by Lin Kong Jing practitioners and much of the training method has its roots in Xingyiquan and Yiquan.

2) Improved Focus - Because of the various meditative and focal visualizations Lin Kong Jing practitioners get a pretty damn good mental workout.

Practitioners note an improvement in reaction speed, ability to handle stress (particularly in a fight), and ability to relax. All great things for a fighter.

3) Weaken/De-motivate Your Opponent - This is the most "esoteric" benefit of Lin Kong Jing training so bear with me.

In part 2 I established that the "Qi" (bioelectromagnetic energy) of one person can affect the brainwaves and, thus, the mental state of another.

Now, this is an important fact, because if properly trained individuals can consciously control their Qi and project it outside of their bodies at specific targets (which we know they can; also here) then that person can literally influence another on a very subtle (which I don't mean as a synonym for "weak") level.

This can be very useful for the fighter.

You see, it is well documented that electromagnetic radiation that falls within the ELF (extremely low frequency) range has the potential to produce feelings of anxiety, fear, memory loss, weakness/loss of coordination, and even hallucinations in human beings. Primarily due to the fact that the pineal gland and other parts of the brain are sensitive to changes in the electromagnetic field of the surrounding environment.

Can you guess what range the frequency the human bioelectromagnetic field falls within? Yep, the ELF range.

So, it isn't at all out of the question that one human can influence another and cause feelings of fear and anxiety and perhaps even make another physically weaker (even if only slightly).

In fact, we've all experienced that person who just seems to exude negative energy. Every time you interact with this person you feel drained of energy, anxious, and you yourself begin to have negative thoughts and emotions.

Or, perhaps you've had to spar with or fight someone who seems to project nearly unconquerable levels of confidence. You find it difficult to attack and defend against this person; you don't feel as strong, but when fighting or sparring with others you can perform at normal levels.

And that is the key to the Lin Kong Jing!

It's an extra line of defense that sits somewhere between situational awareness and actual fighting techniques.

It helps you win the fight before it even starts.**

And it's in that sense that the "Powerful Empty Force" is "powerful". Not in the overt, over-the-top way most people imagine it.

The power comes from its subtlety.

Start Training!

Alright, so by now you guys should have an understanding of what the Lin Kong Jing REALLY is, how it may work, and why the ability is useful to you as a fighter. At this point I want to start going over the actual Lin Kong Jing training methods.

Most of the material I want to save for the next two posts but today I will go over the introductory Qigong method called "Pushing and Pulling Hands Qigong"

Conclusion -

I'm not the only guy in the world who has trained in the Lin Kong Jing system of martial qigong. But I am one of the few who still talk about the skill. Plus, I'm trying to be as open and honest about it as I can. I'm not here to sell anyone anything ***.

There are still a couple more posts in this series and I want to do my best to address some of the controversies surrounding the Lin Kong Jing and its practitioners.

I also want to make it clear that my view points SEEM to contradict other's who teach and train the Lin Kong Jing. However, it is best to remember that I don't know everything (shocking, right?) and my view points are personal - based on my training and my research.

I have nothing but respect for Sifu Dragoo and Sigung Mooney. In fact, I consider Charles Dragoo to be a friend and confidant. And I gain great value and insight every time I read an article by Sigung Mooney. Where we differ in opinion on the Lin Kong Jing comes down more to semantics than anything else (at least IMO).

Because at the end of the day we all value the Lin Kong Jing for practical application. To quote Sigung Mooney: "[we]...wouldn't practice the art if it didn't work."

Train Hard,

Josh Skinner

Part 1 | Part 2 | Part 3 | Part 4

* Note: I cite studies where researchers test the practice of Tai Chi and not specifically Qigong. However, the way researchers had participants engage in Tai Chi it might as well be a Qigong as opposed to a martial art.

** I've actually used the LKJ in this manner to de-escalate situations with acting-out-individuals back when I worked security. I've also heard similar stories form my sifu and a few of his other students.

*** Unless of course you are already shopping for something on Amazon. In which case, I would really appreciate if you showed your support for the site and when through my links to purchase whatever it is you need to buy. :)

Sad News...

noreply@blogger.com (Josh Skinner) — Fri, 20 May 2011 13:54:00 +0000

Aikido Master Koichi Tohei Dies at Age 91.

Tohei Sensei, Founder of Ki-Aikido

The Aikido Journal Online and the Official Ki Society Headquarters are reporting that the founder of Ki-Aikido (Shin Shin Toitsu Aikido), Sensei Koichi Tohei, has passed away.

Tohei's teachings were influential to many, including myself (even though I'm not an Aikido guy). His philosophy towards Ki, mind-body connection, and martial arts in general were both profound and practical.

Please keep your thoughts and prayers with is family and students.

He will be missed.

Train Hard,
Josh Skinner

New blog...

noreply@blogger.com (Josh Skinner) — Wed, 18 May 2011 16:24:00 +0000

Just wanted to make a quick announcement.

I started a new blog yesterday because I wanted a place to post all the crap I find amusing on the Internet. There's nothing impressive, clever, or original about this new blog so I'd only drop by if you're really bored.

Deathbot 4000!
Yeah. You may notice it looks very similar in style to (Un)Caged Fighter...I'm pretty much a one trick pony when it comes to web design - I can manipulate Blogger's templates and that's about it.

Again, it's just my attempt at being funny. Drop by when you have absolutely nothing better to do.

Train Hard,
Josh Skinner

The Truth about the Lin Kong Jing (part 2)

noreply@blogger.com (Josh Skinner) — Mon, 16 May 2011 20:23:00 +0000

How strong is your Qigong?

"Is the Lin Kong Jing Real?"

Part 1 | Part 2 | Part 3 | Part 4

Last week I talked about my background with the Lin Kong Jing.

This week I want to talk about some observations and some research related to the Lin Kong Jing.

Hopefully, at the end of this post you'll have a better understanding of how the "Powerful Empty Force" ability may work.

First though, I'd like to start off with some personal observations.

The Lin Kong Jing Experience.

As I said last week, whenever sifu Dragoo would "project" the Empty Force at me I could definitely feel it - there was no doubt it was a real force.

And I wasn't alone. All of Dragoo's students could feel it. We could even feel it when we projected at each other (though the strength of the "force" was much less pronounced). Interestingly, we all reported the force actually feeling the same way.

Virtually every single person who has actually experienced the Lin Kong Jing describes the energy as feeling "magnetic".

Now, when I say "magnetic" some of you may not understand exactly what I mean.

So, I want you to imagine as though you are holding a magnet in each hand and the magnets are either pushing or pulling on each other.

That's the feeling. When someone is using the Lin Kong Jing to push or pull you it really does have a magnetic quality - though, even the pushing and pulling of a "strong" Lin Kong Jing practitioners is fairly weak when compared to a real magnet.

But why would the energy have a magnetic quality to it?

The Science of Qi

As I explained in part 1, the traditional definition given for the Lin Kong Jing is the act of using one's Qi to push, pull, or otherwise harm an attacker.

But what exactly is Qi?

For a long time the idea of Qi energy was considered some sort of mystical life-force that existed invisibly all around us and within us. Especially here in the West, the concept of Qi carried a lot of spiritual/religious baggage.

During the middle to late twentieth century however, new research into Acupuncture, External Qi Therapy, Tai Chi, and Qigong (pronounced "chee-gong") offered many important insights into the nature of this energy we call "Qi".

Perhaps one of the most important findings to come out of this research was that the energy known to the Chinese as "Qi" was in reality the bioelectromagnetic energy all living organisms produce. Yang, Jwing Ming and Randall L. Waechter have both done excellent jobs summarizing the research into human bio-energy and Qi.

Based on the voluminous amounts of research into human Bioelectricity (Qi) we know:

1. That the human body produces an easily measurable electrical current and magnetic field (also known as bioelectromagnetic fields) do to the the electrical activity of the heart, brain/nervous system, and the piezoelectric effect of bones and various other connective tissue.

2. These bioelectromagnetic currents are ESSENTIAL to our survival - thought, speech, perception, organ function, locomotion, tissue regeneration, ect... are all guided by bioelectric (Qi) activity.

3. The bioelectormagnetic fields our bodies produce radiate out from us - infinitely.

4. A person's mood, proprioception, sense of direction, and even vision are all affected by external electromagnetism.

5. There is a significant amount of research (in both the east and the west) which shows individuals (particularly those trained in Taiji and Qigong) can consciously manipulate their bioenergy.

6. The bioelectric energy of one person can affect the brainwave activity of another when the two are in contact or close proximity (but not touching).

Those last two are important for our discussion.

So, based on the above 6 points it isn't really that much of a stretch to imagine that a trained Qigong practitioner could develop the ability to affect others through the use of bioelectromagnetic energy.

The real question is: would such an effect be all that powerful?

Does the "Powerful Empty Force" Live Up to its Name?

I've hinted at this a couple times, but I'll go ahead and be more explicit here:

The Lin Kong Jing isn't all that powerful.

I mean there is a real force - no doubt about that. I've experienced it and I've known many others who have experienced it.

The problem is, for it to work you have to be a passive, cooperative participant to the demonstration. At any point you could easily resist the force.

I have NEVER been a part of or witnessed a believable demonstration by ANYONE claiming to use the Lin Kong Jing ability (or similar ability where the attacker is thrown or moved by Qi) against a determined, non-compliant aggressor.

I'm also pretty damn sure I will never see one and neither will you.

So, then what's the point?

It is my personal belief that the Qigong/Zhan Zhuang and intent training that make up the traditional Lin Kong Jing system aren't meant to bestow "supernatural" powers upon practitioners. Rather the training in this system is meant to build something much more practical.

But that'll have to wait until the next post in this series. :)

Conclusion -

Now, I realize that for a lot of you I've made quite a few claims that really require documentation. I understand that and I have provided a list of links that should help you with further research. I'm not going to spell out everything for you. I want you to come to your own conclusions.

I also understand that it isn't easy to approach material like this with an open mind. Before meeting sifu Dragoo I would have called all this bullshit.

So, I know how you might feel. But I'm confident that if you take a look through the "Suggested Reading" list and really READ the articles you'll see that the topics discussed in this series aren't really all that weird or implausible.

Train Hard,
Josh Skinner

Part 1 | Part 2 | Part 3 | Part 4

Suggested Reading:
1. http://ymaa.com/articles/modern-definition-of-qi

2. http://www.ichikung.com/pdf/QiBioelectromageticEnergy.pdf

3. http://mindbodylab.bio.uci.edu/downloads/SystemsCellularMolecular%20Model%20for%20the%20Benefits%20of%20Qigong%20and%20Tai%20Chi%20on%20Health%20and%20Healing%20Conference%20paper.doc

4. http://www.heartmath.org/research/research-publications/electricity-of-touch.html

5. http://www.dailygalaxy.com/my_weblog/2008/07/human-cells-fou.html

6. http://www2.fiu.edu/~mizrachs/biobehav-elf.html

7. I also suggest doing some research into Bioelectromagnetism/Bioelectricity, Human Piezoelectricity, Electrical currents and circuits, as well as Electromagnetism in general.

The Truth About the Lin Kong Jing (part 1)

noreply@blogger.com (Josh Skinner) — Tue, 03 May 2011 01:50:00 +0000

Everything You'll Ever Need to Know About "The Powerful Empty Force".
Part 1 | Part 2 | Part 3 | Part 4
At least once a week I get an email from someone asking me about the Lin Kong Jing.

Due to the fact that I frequent several martial arts forums many know that I study the Lin Kong Jing.

It isn't a secret that the Lin Kong Jing is a controversial topic in martial arts circles. So, typically, I either refer them to Paul Dong's book or I just tell them to do a lot of zhan zhuang.

I have recently come to believe that such a response will no longer cut it.

So, over the next few weeks I'll be publishing several posts that will shed more light on the realities of the Lin Kong Jing and outline the entire training method.

Hopefully, this will satisfy the masses. :)

What is the Lin Kong Jing?

The Lin Kong Jing literally means "Powerful Empty Force".

Specifically, the term refers to a skill in which one is able to use his or her "Qi" in a fighting context. The "Qi" energy of the Lin Kong Jing practitioner is used to push, pull, or in some other way incapacitate a would be assailant - all without touching them (the "Powerful Force" is able to travel over "Empty" space).

It also refers to the zhan zhuang/qigong training method used to build the skill.

For sometime the Lin Kong Jing skill was considered by many to be a legend.

In fact, in his book Empty Force, Paul Dong lists Yang Luchan, Gou Yun Shen, and Wang Xiangzhai (this is disputed) as some of the many famous martial artists to have mastered the Lin Kong Jing ability.

However, in recent times there have been several individuals claiming to posses the skill and yet were unable to demonstrate the skill under pressure.

This has led many to believe that the Lin Kong Jing is either simply a hoax or that only the delusional would claim to have such an ability.

Yet, there are still others who believe that the skill is real and that it is the ultimate weapon for any martial artist - those who truly possess the skill don't advertise that they have the skill.

As I'll discuss later, the truth may be somewhere in between these two extremes

Finding a Master of the Lin Kong Jing -

I learned Lin Kong Jing style zhan zhuang from Sifu Charles Dragoo (a student of Richard Mooney).

I first met sifu Dragoo at a Qigong class.

At the time I was under the impression that Qigong was more like yoga and would be useful in helping me recover after training (I was training in a Korean/Japanese based art at the time).

During the class sifu Dragoo would make references to how this skill or that skill would be useful in a fight.

I was pretty confused by these statements because all we were doing were simple movement exercises and standing postures. So, after the class I stepped aside with sifu Dragoo and asked him to explain further what he meant.

In all honesty, I thought he was full of shit.

So, he gave me a little demo of the Lin Kong Jing skill.

During the demo sifu Dragoo was able to push and pull me backwards and forwards as well as move my arm away from him as I was holding a practice knife against his throat - all without touching me.

I knew what I felt during that demo and I was seriously impressed. I've been a student of his ever since.

Through him I've learned the Lin Kong Jing Zhan Zhuang method, Taiji Ruler Nei Gong, and Xingyiquan.

I want to point out that throughout our training together he always stressed how important it was to actually know how to fight because the Lin Kong Jing skill wasn't meant to be, as both he and Richard Mooney put it, an "end all, be all" skill.

During that initial demonstration and through subsequent demonstrations I noticed a few things that I found peculiar and very interesting.

For one, I noticed that it was a very real force - I could definately feel it. However, it wasn't truly "powerful". I mean, I could resist it if I tried.

These things and others prompted me to do a little personal research. I think you'll be intrigued to see what I found.

Read Part 2 Here!

Train Hard,

Josh Skinner

Part 1 | Part 2 | Part 3 | Part 4

Speed-Strength for Fighters!

noreply@blogger.com (Josh Skinner) — Wed, 27 Apr 2011 21:41:00 +0000

Your Guide to Developing a Crucial Strength Quality that Will Dramatically Improve Your Performance.

"I have one speed, I have one gear: Go!"

You NEED to be faster.

This isn't an option - it's a requirement.

As a martial artist or combat athlete you train to deal with people who are trying to hurt you. Not only do you need to be able to react quickly, but you need to be able to actually move quickly.

There is simply no reason for you to ever have to utter the words, "I just wasn't fast enough."

So, let me ask you:
Are you going to be a turtle or a fucking Tiger?

Speed-Strength and Tiger Blood -

If you're still reading this I'm going to assume you want to gain the ability to move with the speed and power of a very hungry and very large cat.

Good.

As I talked about on the Strength Training page, developing the speed-strength quality is extremely important for martial artists and combat athletes.

Lucky for you there is a very simple, very effective tool that can help you accomplish this goal:

The Medicine Ball .

In a lot of ways the medicine ball is an under-appreciated tool. Kettlebells, Barbells, Gymnastics Rings seem to be getting all the glory these days. The medicine ball gets overlooked. Other tools seem more exotic, more advanced - everyone wants to be advanced.

But the medicine ball, by contrast, is so simple and everyone forgets about it. That sucks because it is, by far, my favorite tool for developing speed-strength.

Essentials of Speed-Strength Training -

Speed-Strength is defined as the ability to move at maximal speed against relatively little external resistance.Which is why an 8-25 lbs medicine ball is such a great choice for developing such an important athletic quality.

Ideally, when training with the medicine ball you want to move as fast as possible and you are going to keep your reps for each drill in the 3-5 reps range to prevent from over-stressing your central nervous system (CNS).

Now, you can do several sets to maintain a respectable level of volume. Just make sure you allow yourself adequate rest periods. CNS fatigue is a bad thing when it comes to training for Speed-Strength.

The Routine -

Now, the medicine ball is a simple tool and I'm a simple man so I'm gonna give you guys a simple routine which consists solely of highly explosive, medicine ball throws.

I picked throws because they allow you go "all out" in your movements. You'll literally be throwing the weight away from you so you don't have to worry about having to slow the implement down (like you would with a kettlebell or barbell). Basically, there is no need for "brakes" - which is great for when you're you're trying to develop speed-strength.

You'll be doing each of the exercises in circuit fashion. Because this isn't a conditioning circuit you're gonna get plenty of rest. Gotta keep that CNS fresh!

You'll perform 3-5 reps of each drill and allow yourself 30 seconds - 1 minute of rest between each drill. Between each circuit I recommend taking 1-2 minutes worth of rest. In all honesty these rest intervals are simply guidelines. Listen to your body and you'll know when you need to rest and when you can push yourself.

Going 3-5 times through the circuit should be sufficient for most.

It is best to do each of the drills with a tall fence or wall there to stop the medicine ball after you throw it. That way you don't have to chase after the ball and you can maintain more of a training effect.

The Drills -

1. Jumping Back Toss - Grab the medicine ball and get into a half-squat position with the ball held between your legs. As fast as possible, explode upward with jump. As you are jumping toss the medicine ball up and behind you. Land back in the half-squat position. Complete 3-5 reps before moving on to the next drill.

2. Medicine Ball Punch/Shot Put - Get into your typical fighting stance. Hold the medicine ball from underneath next to your shoulder/chin area. Explode forcefully with a hip snap and drive the force through to your shoulder and arm as if throwing a punch. Complete 3-5 explosive reps.

3. Jumping Front Toss - Similar to the first drill but instead of holding the ball between your legs you're going to hold it at chest level. This time, as you jump up instead of tossing it backwards you'll forcefully throw it up and away from you to the front. Complete 3-5 reps.

4. Medicine Ball Slam - Start off in an athletic stance (feet shoulder-ish width apart, knees bent, spine neutral) with the medicine ball held at chest level. Bring the ball up overhead and slam it down as hard and as fast as you can. Complete 3-5 reps.

Wrapping it up-

In my opinion you've only got two options when it comes to optimally incorporating this Speed-Strength workout into your normal routine.

First, this workout is a great way to start the day. It really stimulates your nervous system making you feel more alert, focused, and it improves your mood. So, if you've got the time and motivation doing the routine in the morning is a great option.

The second option is to pick 2-3 days out of the week and perform the workout a few hours before your primary daily workout (either a strength training day or martial arts day). Just make sure you give yourself at least an hour between the speed-strength workout and your normal training session.

Conclusion -

Developing speed-strength is incredibly important for the martial artist or combat athlete.

And the medicine ball is a nearly ideal tool for the job.

As long as you give your CNS the rest it needs (don't let your ego get best of you - more isn't better) you should see great results with this workout.

Give it a try and let me know how it works for you.

Train Hard,

Josh Skinner