In part 1 of “Weight Training for Better Strength, Power, Endurance, and Flexibility,” we dug into building strength and power. These two topics are easy to understand and are commonly known as true. Even those that don’t lift weights can see how lifting weights increases strength and, when added to martial arts training, can improve power production. In case you missed it, the main take-home message for lifting to improve strength is that working within a repetition range of 3-6 is ideal. But it is also a good idea to spend some time lifting in the 8-12 rep range to build a bit more lean muscle and take advantage of what is referred to as muscle hypertrophy. You can think of the hypertrophy phase as laying the foundation for greater strength gain. When it comes to the best increase in power, we must understand what power is. Power is the ability to overcome resistance over a certain period of time. The shorter the time, the greater the power. When working to maximize our power increase with weights, practitioners will use heavy weights for rep ranges of 1-3 reps for best results. They can also incorporate plyometric training or the use of exercise bands as a means of adding resistance and moving with as much speed as safely possible. Now, let’s get into our focus of today and see how we can improve both our endurance and flexibility through weight training. ENDURANCE As we mentioned in Part 1, being powerful is undoubtedly a great advantage in an altercation, but what about in a sporting match that lasts much longer than a typical self-defense scuffle? That’s where endurance is of vital importance. As Vince Lombardi said, “Fatigue makes cowards of us all.” And if you’ve been in a sparring match, stand-up, or grappling, you know that feeling of fatigue setting in and having to fight with all your might mentally to keep trudging forward. What if I said you could improve your endurance through weight training? Some folks complain that lifting weights will make you carry too much oxygen-hungry muscle causing you to gas out more quickly. However, as I mentioned in Part 1, putting on excessive muscle is hard to do, especially by accident. You can and should take an approach to your weightlifting that actually increases your endurance. There are a couple of main things to do with weightlifting to improve your endurance. You can perform high reps sets and you can adjust your rest periods . First, let’s focus on the rep range. If you read part 1, you already know the ideal rep ranges for Power (1-3), Strength (3-6), and Hypertrophy (8-12). To maximize your muscular endurance, focus the reps for each set in the 15-25 rep range. This will still help build some muscle and add strength, but it will also greatly improve muscular endurance. As the body is repeatedly challenged to supply the necessary oxygen to the muscle during training sets, it will adapt and enhance long-term endurance. The other approach mentioned is to reduce rest time between sets as much as possible. This can be accomplished by simply keeping the rest between exercise sets down around thirty seconds or less. An even more effective approach, though, is to use what are called “ super sets ” and “giant sets.” Supersets are where opposing muscle groups are trained in succession, alternating one and then another back and forth. For example, when doing bench press and barbell row, one set of bench press would be completed and immediately followed by one set of barbell row. Then back to the bench for the second set of bench press and on to the barbell row again for set number two, etc. The same approach is used for giant sets with three or more exercises. For this, one could add a barbell squat to the mix or nearly any other exercise for that matter. The main thing is to use different muscle groups in each exercise. That way, you can move from lift to lift without taking a rest. Each muscle group has enough fuel to keep going, and at the same time, you get the added benefit of improved cardiovascular training. Coupling this with the high reps that are endurance focused, you get a double whammy and can’t help but increase endurance. FLEXIBILITY We understand the importance of endurance and training to build it, but did you know that one important way to improve endurance has nothing to do with performing more reps? One of the most important things to be able to do to endure during a fight is being able to relax. This also helps with speed, but we’ll leave that discussion for another day. Regarding relaxing, if a muscle is not being used at a given moment, holding tension in that muscle is counterproductive and leads to early fatigue. I remember starting off sparring, both standup and grappling, I would get gassed so quickly. This wasn’t because I was out of shape per se, but rather because I was holding so much tension since I didn’t know when and what I could relax. Much of learning what and when we can relax simply comes from experience, but improved flexibility can also help. Furthermore, improved flexibility can improve speed and reduce injury. For all these reasons, it makes sense that more flexibility will serve a marital artist well. Unfortunately, in days of the past, people spread the belief that weight training would destroy flexibility. When, in fact, when appropriately done with intentionality, weight training can lead to greater flexibility as well as muscular control, allowing one to engage and relax muscles with more ease. So, how do we improve flexibility through weight training? There are two main ways to accomplish this goal. First, working through a full range of motion for most repetitions for each exercise is the first step towards improving flexibility. There are times when partial reps make sense. But, as a basic rule, working through the full range is a good starting point for maintaining and improving mobility. For most exercises, you’ll feel a gentle stretch at one end of the movement and a solid contraction at the other. On the bench press, for instance, when the bar touches the chest, you’ll feel a stretch across the chest. Then at the top of the movement, you should feel the chest muscles flex. That is the full range of the bench press action. Understanding muscle fiber and fascia is another component of gaining flexibility during weight training. You see, in the old days, it was thought that we should perform static stretches before we would workout. When in fact, a dynamic warm-up before a workout and a static stretchafterward is ideal. This goes for our marital arts training as well, by the way. But I digress. When lifting weights, you’ll likely feel “the pump.” This is a temporary engorgement of the muscle that happens when lifting weights. At this point, the muscle is warm and is ripe for improving flexibility. You can think of it this way, when the muscle is pumped, it is already “stretched” outward when considering the muscle in 3D. This outward expansion from the muscle pump is similar to that of a long balloon being blown up that is expanding in circumference as more air is added. In this example, the balloon is representative of the fascia and the air inside the balloon is the muscle fiber. What’s more is that the muscle is also completely warmed up at this point, making it less susceptible to injury. This is the ideal time to stretch lengthwise. With the muscles warm, the fascia already experiencing an outward stretch, adding a static lengthening stretch at this point is a surefire way to increase flexibility in the fascia and muscle fiber as much as is safely possible. Performing static stretches immediately after a workout or even during the second half of a lifting session is best. However, remember that stretches must be done regularly if one wants significant and lasting results. An added side benefit of static stretching, done in conjunction with weightlifting, is an improved mental connection to the muscles. When you focus the mind on relaxing the muscle of choice and add in breath work to improve the stretch, you will see that you can select and relax your muscles of choice when you desire. I’m sure you can imagine the advantages of the resulting increase in mobility and relaxation in an altercation or sparring situation. PUT IT ALL TOGETHER Now you know what rep ranges to use to maximize your strength gain. You also know how many repetitions you should focus on when you’re looking to increase your power. We’ve discussed how to go about adding muscle most efficiently without overdoing it to the point where your muscle becomes a liability. And on top of all that, we’ve discussed how you can improve your endurance and increase your flexibility with resistance training. Now, put it into action… If there is a particular area where you feel you need the most improvement, spend the majority of your time there. However, keep in mind that it is a good idea to work through all of the different phases, at least occasionally, as you train to improve your strength, power, and endurance. I frequently will even work through different rep ranges within a single workout. When it comes to flexibility, it is best to work on that during every workout via the use of full range of motion exercises and after each workout with focused static stretching. I hope you’ll give this a try and let us know how these concepts work for you! Salute, Ian Lauer CSCS, IFBB Men’s Physique Professional 3rd Degree Black Belt American Kenpo 1st Degree Black Belt Tae Kwon Do 1st Degree Black Belt Hapkido 1st Degree Black Belt Coszacks Karate

Bruce Lee, the legendary martial artist, philosopher, and actor, left behind a wealth of wisdom that inspires millions worldwide. One of his most profound statements was about learning from all different disciplines. He said, “Take and develop what works and discard what does not." This is important because some unpopular disciplines may not be strong in fighting skills but effective in teaching techniques, life, etc. For instance, Bruce was a boxer. He learned Kung fu, judo, and jujitsu, which developed his martial arts flow JKD. JKD was not just about fighting but honed in on life and philosophy. So don’t underestimate learning about all disciplines. For example, capoeira. Capoeira is a Brazilian fighter dance. However, it is not about learning to dance. It is about developing capoeira's fast footwork, speed, and agility and transferring it into your martial arts. And the same goes for others like Wushu, Kalarippayattu, and Kendo. The Power of Diverse Knowledge Embracing various disciplines and learning from them allows us to tap into a vast reservoir of knowledge. Each field of study or practice offers unique perspectives and insights that can broaden your understanding of the world. By venturing beyond your comfort zones and exploring diverse disciplines, you open yourself to new ideas, methodologies, and ways of thinking. The ability to synthesize knowledge from different disciplines is a powerful tool. Like Bruce, he gained insight into his perspective, understanding his approach and naturalness that tapped into his chi. He was able to see beyond by connecting to a more profound sense of self that often gets overlooked. Incorporating What Works Learning from different disciplines involves discernment—recognizing and adopting what works for you. Every discipline has its strengths and weaknesses, and by exploring multiple domains, you can cherry-pick the most effective tools, techniques, and concepts. This selective approach enables you to create a customized toolkit that aligns with your goals, values, and aspirations. For instance, martial artists can learn and enhance their skills and techniques by learning boxing, judo, or capoeira. You can draw inspiration from their movements, strategies, psychology, and philosophy. By adopting what resonates with you selectively, you can enhance your effectiveness and achieve greater success. Discarding What Does Not Work Equally important is the ability to discard what does not work. Not every concept, approach, or practice from different disciplines suits or applies to your interest. You can avoid unnecessary distractions, wasted effort, and misguided pursuits by critically evaluating and letting go of what does not serve you. Discarding and eliminating what does not work requires self-awareness, reflection, and understanding of your strengths, weaknesses, and aspirations. It allows you to streamline your efforts, focus on what truly matters, and optimize your personal growth. The Path to Personal Growth Adopting Bruce Lee's philosophy enables you to embark on a lifelong journey of personal growth and self-improvement. You continually expand your intellectual, emotional, and physical horizons by embracing diverse disciplines. You become more adaptable, resilient, open-minded, and better equipped to face life's challenges. Learning from different disciplines fosters curiosity and a thirst for knowledge. It encourages you to be a lifelong learner and student constantly seeking new ideas, experiences, and perspectives. It helps you develop a growth mindset, where setbacks and failures become opportunities for growth and learning. Breaking the Shackles of Self-Imposed Limits The human mind tends to set boundaries and limits, often due to fear, doubt, or a lack of belief in your abilities. You create mental barriers that confine you to your comfort zones, inhibiting your progress and growth. However, when you challenge these limits and push beyond your perceived boundaries, you unleash untapped potential and open yourself to a world of possibilities. Learning other disciplines taps into the reservoir of hidden potential within. You discover strengths you never thought you had and unlock capabilities you never thought possible. By shattering self-imposed limits, you gain confidence in your abilities and develop a deeper understanding of your potential. You awaken to the idea that your growth is not limited. It is only limited by your beliefs and unwillingness to embrace the unknown. Here are a few additional points. 1. Cultivating a Well-Rounded Perspective: Learning from different disciplines helps you develop a well-rounded perspective on life that encourages you to interconnect various methods and philosophies to discover your way and flow. 2. Innovation and Cross-Pollination of Ideas : When seeking knowledge from different disciplines, you create opportunities for innovation and cross-pollination of ideas. Often, breakthroughs and advancements occur at the intersection of various fields. By combining insights from seemingly unrelated disciplines, you can come up with fresh approaches and solutions that have the potential to revolutionize techniques and methods, spark creativity, and address complex problems in unique ways, much like Bruce did with JKD. 3. Overcoming Limiting Beliefs : Exploring diverse disciplines challenges your preconceived notions and expands the boundaries of what you believe is possible. It helps you break free from limiting beliefs and self-imposed constraints as you witness achieving things through approaches you may have never considered before. By embracing the philosophy of learning from all disciplines, you open yourself to new possibilities and cultivate a mindset of infinite potential. 4. Adaptability in a Changing World: Adaptability is crucial in today's rapidly evolving world. Learning from different disciplines equips you with mental agility and flexibility to navigate uncertain and dynamic environments. As you acquire knowledge and insights from various fields, you develop a versatility that allows you to adapt to new situations, acquire new skills, and thrive in diverse contexts. This adaptability becomes valuable as you embrace change and stay ahead in an ever-changing world. Bruce Lee's wisdom resonates deeply with an innate desire for growth and self-improvement. By recognizing that limits are often self-imposed and that plateaus are mere stepping stones, you can transcend your perceived limitations and embrace a life of boundless potential. Break free from the shackles and step into a world where your achievements know no bounds.

“When you can snatch the pebble from my hand, it will be time for you to leave.” That was what Master Kan (Philip Ahn) tells the young Kwai Chang Caine (Radames Pera) in the martial arts-action television program, Kung Fu (1972). Although the show was a tale of Caine (David Carradine) wandering the Old West, it was the flashbacks to his training that always interested me. Through the lessons from Caine’s teachers, we got a glimpse into what it takes to study something until you can be declared a master. While I am not a master, I have been fortunate enough to study with a few and have certainly contemplated the question: What does it mean to be a “Master”? Student I remember scanning the rows of students on my first day in karate class and taking inventory of the number of different colored belts. There were a lot of white belts, like me, and there were probably just as many orange belts. As I continued surveying the lines of the higher ranks, the numbers started to dwindle. It made me wonder: “How many white belts make it to black belt?” The truth is, that regardless of the style of martial art, there are always going to be a large number of students that begin but don’t continue, and make it to the highest level(s). Why is that? I am reminded of the quote from John Milton’s Paradise Lost : “Long is the way and hard, that out of Hell leads up to Light.” That may seem a bit dramatic, but I have never been tested more, physically or mentally, than during my martial arts career. I am willing to bet many readers have had similar experiences and would probably agree. What I gleaned from the experience is that the key element to being a successful student is self-discipline. Whether it was straining against the sudden, and abnormally strong, gravity for that last push-up, enduring the shaking legs of stance training, or taking the thudding falls from a classmate’s well-executed throw, it was always more demanding than my company’s after-work office party, which I’d passed up to go to class. Coworkers, amazed by my choice for the evening’s activity, would say, “You can miss just once, can’t you?” I could have, but I never did. The hard choices of exercising self-discipline are what it takes to make it to the next level. Instructor It’s been said that learning doesn’t really begin until black belt. That is when the student is best prepared to understand the higher-level concepts and teachings because they have mastered the basics and they can grasp the lessons of the teacher, or master, directly. For ease of understanding for the reader, let’s say that we are considering the black belt degrees from first and above, or their equivalent in a particular martial art. (For non-belt-using arts, let's suppose over five consecutive years of study) This is most often the time when a practitioner is teaching as well as studying their martial art. They are committed to the style and are more than likely going to stick with it. I believe teaching is the best way to learn something, and I think it is key to achieving a higher level of understanding in martial arts. When I’ve taught anything, I’ve always excelled equally as a student. Teaching often requires looking at something in a different way than one had considered before. It usually entails solving a problem or coming up with a drill to fix a student’s unique mistake. Sometimes, it’s just recalling some piece of wisdom that was passed to you, which is then passed to your student, who also passes it down to their student, and thus the endless teachings of generations are secured. If you want to get good at something, teach. Master What does it mean to be a master? Instantly, my mind is drawn to characters like Han (Kien Shih) from Enter the Dragon , or Feng (Christopher Walken) from Balls of Fury. Mastery must mean a flamboyant costume, a big throne, an aloof attitude, and never having to learn anything ever again, because you know it all, right? Regarding mastery, that couldn’t be further from the truth. The masters that I have been lucky enough to learn from always struck me first by their humble nature and their insatiable desire for learning and improving. Once, after a lesson with a master, I thanked him and was surprised by the response. “Thank you!” he said with a smile. Upon noticing my surprise, he said, “ I don’t teach for you. I teach for me.” That principle is not unique to martial arts. Whether in music, sales, reupholstering furniture, or anything else that requires specialized skills, the same philosophy applies. In the same way that the master swordsman is always keeping their blade sharp, mastery requires always seeking to learn and become better.

Generally speaking there are three main groups when it comes to karate, Okinawan Style, Point Style and Knockdown Style. While some karateka may protest and say their style of karate is wholly unique from any other style, it isn’t. The truth is that pressure and competition rules, not philosophy, is what ultimately shapes a martial arts style. Shotokan karate features elbows, but you never see them, because they’re not encouraged in competition, meanwhile Muay Thai is elbow city, because there is pressure to use them under a ruleset. This is why most karate styles can largely be grouped under one of these three types despite countless ‘styles’ of karate, which proport to be wholly separate martial arts. Okinawan styles, being the oldest typically focus on squarer stances, and hand techniques and are geared more towards hypothetical self defence and tough body conditioning. Point based styles are usually Japanese styles (although I’d argue Taekwondo could also be considered one) that focus on long stances and linear movement, competitions are one by tagging the opponent with a single strike – it bares very little resemblance to actual fighting. Finally, we have knockdown styles which take the tough body conditioning of Okinawan styles, and the kicks of point based styles and combine the two. Knockdown styles have their roots in Kyokushin, and most other styles of knockdown karate are simply rebranded Kyokushin with a slightly different philosophical approach to fighting, that mostly results in the same end result. Ashihara, World Oyama Karate and Kudo all have their roots in Kyokushin, but with the exception of Kudo and it’s wildly different competition format, it’s hard to argue that they’re not essentially doing the same thing. Shidokan, is different in that it has a wholly unique ‘triathlon’ approach to competition. One round will be competed under knockdown rules, then there will be a round of kickboxing, and then around of both striking and grappling akin to MMA. While the mere inclusion of an MMA round serves to make the first two rounds redundant, it still produces an undeniably well rounded competitor ad most martial arts that focus on both striking and grappling (sambo, sanda and kudo as examples) do. The History Yoshiji Soeno founded Shidokan (it’s name coming from the shinsengumi who protected the shogun). Early in his life Soeno joined the Oyama Dojo, the original Kyokushin Dojo headed by Mas Oyama himself. His time in Kyokushin saw him earn the World Open Kyokushin Knockdown Championship and while in University he opened his own Dojo, where he would teach both karate and kickboxing. Keni Kurosaki, the godfather of kickboxing in Japan, was an older student of Mas Oyama’s and by this time was already running the Mejiro Gym and coaching world champions. Kickboxing had been embraced by Kyokushin practitioners in a real way. Like other prominent Kyokushin practitioners, Soeno would head out to Thailand to test his skills against Thai Boxers to mixed success. Soeno, now known as the Tiger of Kyokushin, would recognise the importance of kickboxing, alongside prior Judo experience and begin to work out his own approach to Karate. In 1981 this would become formalised as Shidokan. Shidokan would continue to develop past this point, it’s unique among karate styles in that it has at the time of writing, a living, breathing master and founder who has allowed for the style to change as new revelations about fighting have been made. Eddie Yoshimura, then president of the US Shidokan association, and Chicago PD officer, would talk to Soeno and work to add arresting methods into the style and further round out the styles grappling. Allowing for Shidokan to be practical not just for sport fighting, but for self defence. It wasn’t enough to be good at Kyokushin competition when you would be dealing with gang members that you would have to physically restrain and arrest as opposed to simply knocking out. What is training like? It will come as no surprise that the training of Shidokan is particularly brutal. While we have the standard combination of kata and kumite training, Shidokan has brutal physical conditioning stemming from its Kyokushin roots. Due to the multifaceted nature of Shidokan, training sessions can differ wildly from lesson to lesson, some days will resemble classic Kyokushin training, doing kata, body conditioning, knockdown sparring etc. Other days will resemble kickboxing classes, using Thai pads and boxing gloves, or a class dedicated to grappling. That presence of grappling also means that in addition to the sort of knuckle push ups, squats and stance training you would expect from karate, we also see wrestlers bridges. Japanese martial arts training borrows a lot from catch wrestling, which in turn borrows its training practises from Indian wrestling, so the presence of hindu squats and push ups and those wrestling bridges isn’t all that surprising. It allows for ease of mobility and strength while on the ground. One of the most common criticisms of Karate is that it’s stuck in the mud and needs to evolve. It seems karate is often caught in a no man’s land. Tradition and historical practise are part of the arts appeal, but that’s also what has held it back vs styles that focus on reliable, frequent hard sparring and fighting. I think Shidokan does quite a good job at doing both. It has all the traditional elements of karate that people who are more interested in the cultural and artistic side of karate can enjoy, but it teaches reliable fighting skills which can protect you in multiple situations, without resorting to dangerous ideas such as weapon disarms which simply do not work.

Danielle Kelly is set to return to ONE Championship on Friday, February 10, per MMAFighting.com. The American star will make her third trip to the Circle for a submission grappling showcase against Ayaka Miura as part of ONE on Prime Video 7: Lineker vs. Andrade II. Kelly is coming off a commanding victory at ONE on Prime Video 4 against Mariia Molchanova. The action quickly hit the canvas, where Kelly sunk in a rear-naked choke for the finish just after the two-minute mark. She will continue to try and shine against a veteran of the ONE Circle. Miura began her ONE career in 2019 and quickly reeled off three submission victories in her mixed martial arts battles. The Japanese talent utilizes her strong judo base against her opposition and will be looking to do the same against Kelly when they meet in February. The matchup will be an interesting test for the Philadelphia native, who drew against Mei Yamaguchi in her ONE debut. Miura’s experience and grappling background will pose interesting stylistic challenges. The former ONE Strawweight World Championship challenger also brings a strong core and compact frame against the rising BJJ star. The submission grappling duel will be a great way for the sport to start the year and continue its rise in 2023. Kelly vs. Miura offers an intriguing stylistic matchup between two outstanding athletes. ONE on Prime Video 7: Lineker vs. Andrade II airs live and free to all Amazon Prime subscribers in the U.S. and Canada on Friday, February 10, at 8 p.m. EST/5 p.m. PST.

You are minding your own business, buying a newspaper at your local convenience store, when a belligerent drunk decides to throw a punch at you simply because you met his stare for a second too long. What the drunk doesn't know is that you are trained in the Indonesian martial art of silat, and you are therefore able to move easily into close range where your big guns — the knees, elbows and head — can be brought into play. This range is referred to as the “battleground" by Indonesians. Now that you've entered the battleground and are literally in the drunk's face, you can begin the “tranquilizing process" — a vicious combination of elbows, knees, finger jabs, head butts and kicks to his groin, shins, thighs, eyes or any other vulnerable target. If he is still a threat after your initial salvo of blows, your combinations must continue. Can you sweep him to the ground? Can you elbow his spine? Can you stomp on one of his feet and force him off-balance? These are just a few of the possibilities available to an accomplished silat stylist. Silat's Many Styles Roughly speaking, silat means “skill for fighting." There are hundreds of different styles of silat, most of which are found in Indonesia, Malaysia, Singapore, southern Thailand and the southern Philippines. Common to all of these styles is a combat-oriented ideology and the use of weaponry. In Indonesia, there exist hundreds of styles of pentjak silat (also spelled pencak silat), as well as many systems of kuntao, a form of Chinese boxing that bears many similarities to silat and is found primarily within the Chinese communities in Indonesia. There are also many systems that blend pentjak silat and kuntao. “Chinese fighting tactics have had positive influences on the development of pentjak silat," says noted martial arts historian and author Donn Draeger. Malaysia is home to a style known as bersilat, which can be divided into two forms: putat, a dancelike series of movements intended for public display, and buah, a realistic combat method never publicly displayed. Bersilat is also found in the southern Philippines, as well as langkah silat, kuntao silat and kali silat. Silat techniques vary greatly, from the low ground-fighting postures of harimau (tiger) silat to the high-flying throws of madi silat. One particularly vicious madi throw involves controlling your opponent's head, leaping through the air, and using your body weight to yank him off his feet as your knee slams into his spinal column. A typical harimau takedown involves coming in low against an opponent's punch, capturing his foot with your foot, and forcing his knee outward with a strike or grab to the inside knee to effect the takedown. Rikeson silat focuses primarily on nerve strikes, while cipecut silat makes extensive use of the practitioner's sarong for throwing and controlling the opponent. A rikeson silat stylist might take an opponent down with a finger-thrust attack to the nerves situated in the crease between the upper leg and torso. Cipecut practitioners will deflect an attack with their sarong, then wrap it around the opponent's head, utilizing the significantly improved leverage to yank him to the ground. Bukti negara pentjak silat, as developed by Paul de Thouars, relies on a sophisticated leverage system to achieve almost effortless throws. Burton Richardson, Black Belt's 2015 Self-Defense Instructor of the Year, teamed up with the magazine to make an online course called Silat for the Street. In Philippine silat, it is common to trap your opponent's foot with your own foot while controlling his head and arm, then spin him in a circle. The opponent's body rotates 360 degrees, but his knee and foot remain in place, causing severe injury. The sheer number of silat styles allows practitioners a tremendous amount of variety, as well as a certain amount of freedom and self-expression. By researching a number of silat systems, you can add tremendous diversity to your combat arsenal. Silat's Indonesian Weapons Virtually all silat styles, particularly Philippine silat, emphasize weapons training. In the areas where silat originated, carrying a weapon, usually one of the bladed variety, was for generations a fact of life for the general male populace. A silat practitioner will normally be skilled with a knife, stick, sword, staff, spear, rope, chain, whip, projectile weapons or a combination thereof. The kris sword, with its wavy blade, is one of the most common weapons in Indonesia and Malaysia. Another wicked weapon found in Indonesia is the karambit (tiger's claw), a short, curved blade used to hook into an opponent's vital points. According to Donn Draeger, the karambit is used in an upward, ripping manner to tear into the bowels of the victim. Most silat systems emphasize low, quick kicks, primarily because of the likelihood the practitioner will be confronting an opponent armed with a bladed weapon. A good rule of thumb is to never try a kick against a knife-wielding opponent, unless the kick is delivered at close range and is used as a support technique. Silat's Key Components What comprises a good silat system? The following are some of silat's key components: Silat Component #1: Efficient entry system. The style must have techniques that allow you to move quickly and efficiently into close range of your opponent. It must also include training methods that will hone your timing, precision and accuracy when employing those techniques. Silat Component #2: Effective follow-up techniques. The system must have effective punching and kicking techniques. Heavy-duty techniques such as head butts, knee smashes and elbow strikes must be highly developed. “Finishing" techniques are more effective if your opponent is properly “tranquilized." Silat Component #3: Devastating finishing techniques. After you have entered into close range and applied a “tranquilizing" technique to your opponent, the next step is to apply a “finishing" technique, such as a throw, sweep, takedown, lock or choke, to end the confrontation. Locking maneuvers will break or render ineffective an opponent's joint. Choking techniques will produce unconsciousness. Takedowns, throws or sweeps will slam the opponent into the ground or other objects with enough force to end a confrontation. Silat Component #4: Realistic weapons training. Most silat systems emphasize weapons training at some point. This training will include realistic contact-oriented drills rather than forms practice and will greatly improve your reflexes, timing, accuracy, rhythm and precision. It's amazing how quickly practitioners improve when facing a bladed weapon traveling at a high rate of speed. Silat theory, then, is simple: Enter into close range of the opponent, apply a “tranquilizing" technique such as a punch or kick, and then “finish" the opponent off with a heavy-duty technique such as a lock, sweep, choke or throw. Silat's Ambassadors to the United States Suryadi (Eddie) Jafri was one of the first to teach pentjak silat in the United States, conducting seminars throughout the country in the 1970s and '80s before returning to Indonesia several years ago. The well-respected Paul de Thouars teaches silat publicly at his Academy of Bukti Negara in Arcadia, California, and also conducts seminars across the United States each year. Another fine instructor is mande muda pentjak silat stylist Herman Suwanda, who divides his time between Los Angeles and his home in Indonesia. Mande muda is a composite of 18 different silat systems. Dan Inosanto of Los Angeles uses his weekly seminars as a forum to spread silat, as well as other martial arts. Inosanto has studied with de Paul de Thouars, Eddie Jafri and Herman Suwanda in Indonesian pentjak silat. He has also worked with John LaCoste, who taught Dan Inosanto kuntao silat, bersilat, kali and langkah silat of the southern Philippines. Dan Inosanto also trained under Nik Mustapha in Malaysian bersilat. There are actually only a few qualified silat instructors in the United States, and most of them are not easy to find. If, however, you have the good fortune to undertake the study of silat under a competent instructor, prepare yourself because you are in for an exciting, invigorating exploration into one of the world's richest and most effective martial arts. by Terry H. Gibson

Experience what life was like before China opened its martial arts doors to the world. China has always been the traditional home of the Asian martial arts. For 2,000 years, its people have experimented with and developed self-defense systems that have only recently become known in other countries as karate, judo, jujitsu and sumo. Yet curiously, little is known of the Chinese martial arts (wushu) outside of China. The country has always been a mystery to the non-Chinese, and so it is today with the martial arts. And the Chinese have done little to make knowledge of its self-defense systems available to people abroad. It’s remained for two other Asian nations, Japan and Korea, to popularize the Oriental fighting systems. They’ve been the driving force behind the worldwide boom in karate, yet both are relative newcomers to it. The “art of empty hands” was introduced to Japan only in 1917, and it didn’t get established in Korea until after World War II. Furthermore, neither Japan nor Korea learned karate directly from Chinese sources. They got it from Okinawa, where the great Chinese-boxing styles had been introduced 400 years earlier. However, by the time the 20th century rolled around, the Okinawans had so altered the basic Chinese style that their version bore only a distant resemblance to the graceful movements of kung fu. To the public, karate is still thought of as a native of Japan and Korea, but those who know the arts are paying more and more attention to the older Chinese systems. To keep readers abreast of what’s happening in the Chinese martial arts, Black Belt sent a correspondent to China to report on developments there. That trip has led to this special report, which will serve as an introduction to the subject. For it, we’ve selected six systems that illustrate the variety of the Chinese arts. Tai Chi Chuan for the Masses The future of all the arts appeared uncertain when the communists came to power in 1949. The new masters of China looked with disfavor on many of the old ways and traditions, and it was feared that the martial arts would become one more casualty of the new order. But when the regime instituted a nationwide physical-fitness program that required people of all ages to exercise, an interesting thing happened: Chinese citizens by the millions began obediently trudging to parks for their required early morning exercises, accompanied by military music blaring over loudspeakers. But the exercises that many engaged in weren’t the drills that might be associated with physical-fitness books. They were exercises associated with the great boxing art of tai chi chuan, or “grand ultimate fist.” The government may have launched a new China, but it seemed as if the citizens were still approaching it in traditional ways. Whatever doubts the communist leadership may have had about the martial arts at first, the situation is different now. In recent years, they’ve rushed to embrace the martial arts with passion. A book published in 1963, titled Sports Go Forward in China, gives a tip-off to the new prestige the martial arts are enjoying. “Wushu … is a traditional sport acquired and evolved by the Chinese people in productive labor, self-defense and physical training,” the book states in typical communist propaganda terms. Pulling out all the stops, it continues: “The aim of wushu is to cultivate agility, adroitness, stamina and strength. Besides its curative value in treating certain chronic diseases, regular practice in wushu is beneficial to the central nervous, respiratory, circulatory and digestive systems, as well as to the joints and muscles.” China’s Sophisticated Martial Arts Before examining the different arts, it helps to cover some background. To the untrained eye, the Chinese martial arts might appear different from the better-known Japanese and Korean versions. The first thing that one notices is the grace of the old Chinese styles. In this respect, the Chinese arts would have to be called more “sophisticated” than the others. They’ve developed out of the world’s oldest culture—one that’s produced a brilliant civilization. The result is fighting arts that are polished, elegant and dancelike—which explains why so many of kung fu techniques have poetic titles. The masters who developed these styles centuries ago were far too refined to refer to anything as a plain old punch to the temple, for instance. They preferred to cloak the deadliness of such a kung fu technique in an extravagant expression like the “beat of a stork’s wing’’ or “dipping for pearls.” In contrast, the Japanese and Korean versions of karate are far less elegant in appearance. And the reason is not hard to find. The karate of these two countries came from Okinawa, which was a cultural and economic backwater of Asia. Populated almost exclusively by peasants and fishermen, Okinawa couldn’t hope to match the civilization of China. Therefore, it’s not surprising that much of the finery of Chinese kung fu was lost during the 400-year development of the art on Okinawa. What emerged in the 20th century was a stripped-down version of kung fu. It became a rugged, no-nonsense system of deadly self-defense. The Okinawans infused it with an emphasis on sheer power. This is essentially the style of karate practiced in Japan and Korea today, and it’s far stiffer than the Chinese versions in that it tends to rely on directness rather than the deceptive and flowing movements of kung fu. While the karate man delivers his punches and kicks straight forward with little side-to-side maneuvering, the kung fu stylist is on the move, whirling and twisting swiftly, coming at his opponent from all directions with a barrage of techniques. Speed is considered as important as power. Sparring and the Chinese Martial Arts The grace and beauty of the Chinese styles leave the impression that they’re fancy arts—that they look pretty but are really slap-and-dash systems with little power. This is vigorously disputed by practitioners, who contend that the grace merely hides the power underneath. A more pertinent criticism is that the Chinese practice only forms and no free sparring. Yet all karate men practice forms, in which the aim is to gain perfection and control. The Chinese say they don’t engage in free sparring because it’s too dangerous, that a student might lose control and land a blow too hard, thus causing injury. But perhaps in recognition of this, the Chinese have for centuries issued challenges for personal combat to test which man or system is best in a no-holds-barred free-for-all. Many villages throughout the nation staged such contests every year, and they could be bloody affairs that cost the lives of contestants. This is in contrast to the Japanese and Korean arts, in which it’s emphasized that the skills should never be used for sport or revenge. And even today, such challenges are occasionally issued, and the issue is fought out on the rooftops of Hong Kong or in Chinatown districts of the United States. Whether these personal confrontations still take place in China isn’t known. Monasteries played a big part in the development of the martial arts throughout Asia. It was the priests of the temples who had the leisure time and the learning to develop the fighting arts. One monastery in particular deserves note. Shaolin Temple was one of the great centers of the arts in old China, and one of the boxing arts developed there eventually found its way to Okinawa. But wherever the arts developed, they grew in great profusion with many masters adding their own touches over the years. And they’re still developing. Pa kua, for instance, is a product of the 20th century. And newer styles will no doubt continue to crop up regardless of who’s running China. Shown on the next few pages are some of the greatest of the various arts and a few that are not so well-known. Eagle Claw Kung Fu One of the most famous forms of kung fu is called, menacingly enough, the eagle claw. And menacing it should be, for this system adopts as one of its more potent offenses a series of clawlike rakes to the eyes and throat. It’s spectacular to see the practitioner execute the magnificent leaps and kicks that the Chinese martial arts are famous for. The basic hand position is as follows: The wrist is arched, and the fingers are spread and tensed as if forming a claw. Exercises to strengthen the hands are important, and students improve their grip by attempting to grasp and hold a greased jar using only their nails and fingertips. The founder of the system was supposedly a great general and patriot, Yueh Fei, who lived from 1103 to 1141. Originally, the style was based on striking and clawing, with some throws reminiscent of modern judo and some joint locks similar to those of jujitsu and aikido. Own this classis by Marshall Ho'o! However, during the Ming dynasty, a monk named Lai Chuen combined eagle claw with his own system, called faan tzi. The result is known as the faan tzi eagle-claw style. In addition to empty-hand techniques, it also teaches the art of the spear. Wing Chun Kung Fu Wing chun kung fu has one of the more exotic backgrounds of the Chinese arts, for it was founded by a woman, Yim Wing Chun, 400 years ago. She took her basic self-defense training from another woman, a famous Buddhist nun named Ng Mui of the Sil Lum (Shaolin) monastery. Yim Wing Chun supposedly founded her art because she believed that the styles of the time placed too much emphasis on the “strong horse” techniques, relying on sheer strength. She came up with a system of body dynamics and techniques that she believed could apply energy more efficiently. One of the exercises she invented is called chi sao, or “sticking hands.” In it, two practitioners place their outstretched arms together and attempt to strike each other at close range. It’s amazing how, from this position, the attacker can hardly penetrate the defense of his opponent. Overall, the style is an aggressive one, with superb attacks and defenses. Wing chun was brought to Hong Kong by Ip Man (also spelled Yip Man), the foremost living authority on the art. Drunken Kung Fu Probably the most unusual of all the Chinese fighting arts is drunken kung fu. Patterned after the movements of a drunkard, it’s wild and elusive. The practitioner wobbles around and looks like he’s stumbling. Sometimes he does—on purpose. There’s much rolling around on the ground, from which the practitioner will lash out suddenly with blows. The system is based on cunning moves. Feints are often made high, after which the attack often comes in low. Students go heavily for foot sweeps, kicks and other unexpected kung fu techniques. Clawing and scratching moves also are used. Nobody is quite sure when—or why—the style was created, but it seems to have gotten its start in southern China. Interest in it is still kept up inside China, but it’s virtually unknown outside. The Chinese martial arts are riddled with myths and legends, and it would be strange if a system based on drunkenness didn’t have its share of them. Some fanciful explanations have been put forth regarding the origins of the art. For instance, one holds that the drunken system was discovered in documents found in the famous Cave of the Eight Fairies. Hence, one particular version of the drunken system is called the “eight fairies style.” Another account contends that it was founded by the great poet Li Po, a notorious wine drinker. Modern practitioners like to impress skeptics about the control inherent in the system by engaging in a demonstration. They lunge toward an opponent, fall suddenly and complete an overhead roll to tackle the onlooker’s legs. This maneuver is conducted with the drunken stylist holding a cup of water in his hand—and never spilling a drop. Praying Mantis Kung Fu Two praying mantis kung fu styles are practiced in China, both of which are popular. They draw their names from the fact that in the final position, the hands resemble the front feelers of a praying mantis. The systems have different approaches to self-defense. The northern style of praying mantis kung fu relies heavily on foot techniques and footwork for elusiveness. The southern style of praying mantis kung fu, which is widely practiced in Hong Kong, uses mainly fist techniques. However, northern praying mantis kung fu also uses fist and arm movements for defense and offense. While southern praying mantis kung fu focuses primarily on the straight knuckle fist, the northern branch uses uppercuts to good effect. Praying mantis kung fu is 300 years old. It was founded by a master from Shantung province named Wong Lon. Like so many of the stories that surround the Chinese martial arts, there’s a fanciful description of how Wong Lon started the system. Supposedly, he observed a praying mantis fighting a grasshopper and was taken with the skill of the mantis. He caught it and brought it home, then spent hours prodding the insect with a small stick so he could study its movements. Wong Lon then blended the movements of the mantis with another popular system, monkey kung fu. The only kick used in the southern praying mantis style is the knee thrust, usually delivered to the groin. One of the most distinguishing characteristics of this school is that students always fight with their elbows tucked in close to protect their centerline—just like a praying mantis. The most prominent praying mantis kung fu practitioner in recent times was Lau So-i, who died in 1952. He has students all over China, Hong Kong and Taiwan. Conditioning is important in this style of boxing. Its participants display great agility in their movements. That, combined with suppleness, makes the mantis style one of the most graceful and dancelike of the Chinese fighting arts. Law Horn Kun The first thing one notices about law horn kun is that it’s a spectacular fighting art characterized by high leaps and intricate footwork. It’s taken from the “lost track style,” one of the arts that emerged from Sil Lum monastery. The style is noted for its deceptive footwork. The practitioner may fake first with his left foot, then his right, constantly trying to catch his opponent off-guard. Then he might execute a sudden leap into the air before unleashing a series of rapid kicks. Law horn kun has come down to us in the traditional way of the Chinese martial arts—by being passed from father to son. Lately, however, interest in it has undergone a revival, and new books are being published. With any luck, all the Chinese fighting arts will experience a similar resurgence in popularity. Story by Anthony DeLeonardis • First published in the February 1968 issue of Black Belt

As important as having hands-on instruction is in the martial arts, so too is the ability to coach yourself. You may only be with your teacher for three or four hours each week, but, spoiler alert, there are many more hours to work with in every seven day span. While we go to class to learn and set our sights on what we need to work on, the development of our skills typically actually happens in our time outside of the studio. In order to truly improve, we have to be able to coach ourselves and put the appropriate work in. Problem is...well, it can be tough. It is easy–oh, so easy– to lose motivation and focus. Beyond that, it can be tough to know what to work on next. Seemingly at odd s with the slovenly state that is easy to slip into lies the fact that most of us are willing to do more for others than we actually do for ourselves. One of the most impactful pieces of advice given to me was, paraphrased, “To overcome the problem you are going through, think about what advice you would give somebody else going through it.” Simple enough, right? Perhaps you have even received similar words from a mentor, literature piece, or insightful figure in the past. It is all too often that we are more empathetic, and more wisely perched in perspective, when giving advice to a loved one than when striving to figure out the solutions to our own problems. In another way, as martial artists, it is also often that we harp on the mistakes of others while remaining blithe to our own performance and depth of understanding. If we truly desire an upgrade in our lives–for performance or for peace–we have to police our own actions just as keenly as we would another’s. If not, arguably, even more so. This requires a number of key components, none surprising however each important to remember and utilize. In order to self coach, we need an understanding of what excellence looks like; self-awareness over our own actions, thoughts, and abilities; a plan to connect where we are to where we desire to be; and the accountability and self-discipline to actually work towards that personal destination. If you are reading this, it is likely there is at least an ember of interest in pursuing further levels of ability, so let’s fan the flames and burn through your place of stagnation. Read on for a deep dive into everything you need to know in order to coach yourself towards excellence! Can You Handle The Truth? Coaching is about communication, often from one person to another. Communication, properly maintained, is built upon trust in the words and advice offered. Trust stands atop many important pillars, the largest one being honesty. If you are going to coach yourself, you have to be able to be honest with yourself, fully and in an unadulterated manner. That is to say, we can’t let narcissism or imposter syndrome skewer our perspective. Let go of ego and the distorted lens of yourself that often comes with it. As we constantly cast a genuine glance at our own actions and intentions, with neither a condescending nor rewarding appeal, we become acutely aware of what we can do to grow. If we only berate ourselves each day, we begin to lose faith in ourselves–and subsequently, our perspective and opinions. You can think of taking an honest assessment of yourself as laying down the proper soil before planting a seed and letting it be the germ of a powerful stalk. Before sprouting, a plant needs the appropriate ground. Before progressing forward, we have to know who we are and what we are currently capable of. After that, we can monitor our progress and begin to unlock a better version of ourselves. Let Motivation Ignite Your Planned Path Just as we need firm ground to stand upon in order to step forward with any significant progress, it can be helpful to have a goal in mind to run towards. To become good, we have to know what good is. Otherwise, like a man sprinting in abysmal darkness, it is possible to make little true progress forward and instead wear ourselves out while wandering aimlessly. Identifying what you are working towards is a good first step for pinning down your goal. Keep a list of martial artists who are or have performed at the level and in the ways you desire. Whether your list is composed of tournament competitors demonstrating forms or martial artists expressing visceral energy in self-defense tactics, seeing what high level skill in reality looks like is important. Sure, walk in their footsteps, but more importantly, seek what they sought. As you watch videos or train with your teacher, use what you see, hear, and feel to pave your path with a sense of purpose. We are only as good as we aspire to be. Alongside this is an audit of why you selected these resources as your motivation, your inspiration. Was it the speed they moved with? The precision of their speech and actions? The power and poise they moved with? Beyond that, why do you desire these traits? It can seem simple to just say, well, I want to get better, however the more detailed we can get with what gets us out of bed in the morning, the easier it will be to keep from crawling back into the sheets when the days get metaphorically dark, drizzly, and cold. Hold on tightly to the why which you determine, for it will be the hearth you come back home to each day. Whether it is in the form of a hectic morning, personal tragedy, or overloaded work life, hard days are a fact of life. We have to equip ourselves in a manner so as to be prepared for them if we wish to have habits that withstand them. The other half of motivation is accountability. If a mentality is to be sustained, it must be captured repeatedly. There is a scary thing we do that happens the day after the genesis of our motivation and excitement subsides: we begin to negotiate with ourselves. We tell ourselves it’s OK if we don’t follow through with what we said we were going to do, it is OK if we add one more cheat day or thirty more minutes of snoozing in bed. Do not waver. You cannot negotiate with yourself. A motivated mindset is great to have, however it is only natural that it declines over time. Rather than regress to your original problem state, use that initial spark to aim your sights and craft a plan so that discipline is easier to maintain. To stay on track, you can monitor your work and progress via weekly video, daily writing, or even simply task marks filling out a calendar. It’s all about continuing the positive momentum in life which your motivation birthed. A plan is better with accountability for it is accountability which reinforces decided action. Stay faithful to what you tell yourself you’ll do, you deserve no less commitment and respect than you would give another being. The Problem With Help I must confess. I’m in a love/hate relationship–with mirrors. But it isn’t only mirrors, mind you. I have thoughts and feelings on anything that allows you to become over reliant on external feedback, be it the visual cues of a reflection or the verbal cues of a hovering coach. While these are helpful, and I daresay important, tools for reviewing and correcting your actions, it is easy to become simply great at just following along. At some point, we have to be able to get out of our mind and become immersed in the action. This is where recording video comes in. If you have a phone, you have one of the greatest tools for building your abilities already. Simply secure it into a tripod or in the environment and hit record. When I first started teaching martial arts, I used this feature to rehearse the communication skills I would need in order to present material appropriately. In another way, it helped me prepare for competing as well. When a tournament was nearing, I would find an audio clip with background noise of a crowd, preferably of a sports stadium or similar venue, and blast it while recording my forms. This was to replicate, at least to some level, the roaring of an excited crowd and the watchful eyes of spectators and judges. When you are finished, you can review the footage to identify the small details we easily lose track of during full intensity motion. Watch for hesitation, appropriate timing, disconnect in your movements, unconscious actions and telegraphing, and overall what works well and what doesn’t in a sparring match or performance. If you have footage of yourself actually in competition, all the better. You can shift your attention to the crowd and judges to see what moments in your forms really land well for them or study how your best sparring moves get set up well. Just as we can become over reliant on mirrors and coaches, we can also become over reliant on recorded footage however. Over time, elevate your awareness to the point where you can be conscious in an action and properly feel it throughout your entire body. Feel the stretch of your fascia, the engagement of your diaphragm and pelvic floor, the intention projected by your eyes, and the sensation across your skin. Similar to a subtle breath, these things can be difficult to discern in a video. All the more reason we must combine the various feedback methods with rehearsals intent on feeling the differences we need to make. External feedback can be a great help, however the ultimate goal is to be able to recognize our mistakes and weaknesses in real time. Your actions are your responsibility, govern them appropriately. Rest easy knowing that you have all of the tools you need in order to level up your life. The first step is often the hardest, but also the one most important to take. Take control of your actions and grow your success. When you learn how to coach yourself, you will forever be able to grow as a student.

If you're considering taking martial arts lessons for the first time, congratulations! You're about to embark on a journey that can improve your physical fitness, mental toughness, and self-defense skills. But wait! Before you step into your first martial arts class, there are a few important things you need to know. Let’s explore the essential tips you’ll need in order to kick butt in your first martial arts lesson. Recovery Tips Martial arts training can be intense, and it's not uncommon to feel sore after your first class. Or second. Or hundredth. Here are a few recovery tips to help you bounce back: Hydrate: Make sure you drink plenty of water before, during, and after your class to help your muscles recover. Water is essential to keeping your muscles hydrated and your body functioning properly. Dehydration can lead to cramps, fatigue, and other not-so-fun problems, so make sure you're drinking enough water. ● Stretch: Stretching before and after your class can help prevent soreness and injury. Dynamic warm-up stretches help loosen up your muscles and get them ready for activity, while cool-down stretches (especially static) can help prevent tightness and soreness. Common culprits you’ll want to stretch after training are your legs, hips, and shoulders. ● Rest: Give your body time to rest and recover after your class. I know, I know...this isn’t an exciting tip. We all want to go hard and look like a badass as soon as possible. Avoid overexerting yourself in the days after your first lesson however. Get plenty of sleep and eat a healthy diet to help your muscles recover. Don't worry if you're sore after your first class; it's a sign that your muscles are adapting to the new activity. Pacing Yourself It's important to pace yourself during your first martial arts class. While you may be eager to jump right into the action, it's important to listen to your body and take breaks as needed. Remember, martial arts is a marathon, not a sprint. An injury will only hold you back longer than a moment of proper rest would last. Here are a few tips to help you pace yourself: Take breaks: If you feel like you need to rest, take a break–otherwise, your body will likely find a way to break. Don't push yourself too hard too fast. Listen to your body and give it the rest it needs to recover. Listen to your instructor: Your instructor will guide you through the class and can help you pace yourself. They'll be able to help you adjust your pace if you're going too fast or too slow. It is anxiety and ego that often accelerates our actions faster than we can keep up with. Keep concentrating on your instructor’s guidance and follow their leads appropriately. Start slow: It's okay to start slow and gradually build up your intensity. Focus on technique and form rather than speed and power. Learning the correct technique is more important than doing things quickly. Once you've mastered the technique, then you can gradually increase your speed and power. Absorbing Information like an Expert Martial arts classes can be overwhelming, especially if you're learning new techniques and terminology (or even a whole new language). Here are a few tips to help you absorb information like an expert: Ask questions: Don't be afraid to ask questions if you don't understand something. Your instructor and classmates are there to help you learn. If you're not sure about something, ask your instructor to explain it again. They'll be happy to help you understand. Better to be seen as a fool for a day due to asking a question than to remain a fool forever due to never asking it. Take notes: If your instructor allows it, take notes during class to help you remember important information. Writing down the techniques you've learned and any tips your instructor has given you can help you remember them later. If you don't have a notebook handy, you can use your phone or tablet to take notes. Even better, record yourself teaching the camera what you’ve learned. This better locks in the information. Practice: It goes without saying, but it is still worth mentioning–practice the techniques you learn in class outside of class to help reinforce your learning. The more you practice, the more natural the techniques will become. I’m not talking about moving without thought however. Pay attention to every action, big and small, which you take. This concentration will elevate your ability to lock in the info. Practicing Outside of Class Speaking of practice, here are a few tips to help you make the most of your training time outside of class: Make a plan: Create a practice plan that includes the techniques you want to work on, how many repetitions you want to do, and how long you want to practice. Having a plan can help you stay focused and make the most of your practice time. This helps prevent the common problem of self negotiating–the act of listening to that voice in your head whispering that you don’t need to get out of bed and Be a part of your community: Lean into one of the best resources for absorbing your teacher’s lessons, your fellow classmates. Discuss ideas with them before or after class, meet up to train together, and stay connected. Aside from gaining the support of a community, you may make new friends who help challenge you better than anything else. Stay motivated: Martial arts can be challenging, and it's easy to get discouraged if you don't see progress right away. Set goals for yourself and track your progress. Celebrate your successes, no matter how small they may be. And remember, progress takes time and effort. It’s a cliché but enjoy the journey!

The image of your favorite celebrity may conjure up images of a huge mansion, fast cars, and big bodyguards. Their bodyguards keep them safe from harm while they have an assistant for their every need. Now take a moment to imagine if the bodyguards weren't hanging around for the celebrities' protection, but for the public. As it turns out some of the richest and most famous are trained in martial arts and have even earned their black belt. Check out this list of celebrities who you don't want to mess with. 1. Taylor Lautner Born February 11, 1992, Lautner began training in Karate at 6 years old. He won his first tournament that same year. Lautner trained with karate champion Mike Chat, and at 12 years old, represented the United States at the World Karate Association where he won the forms and weapons championship. He was the best in the world in his age group at one time and was a 3-time junior world champion earning his black belt at the age of 8 years old. 2. Paul Walker The late Fast and the Furious star came from a fighting family. Both his father and grandfather, "Irish" Billy Walker, were professional boxers. Walker was a long-time Brazilian Jiu-Jitsu practitioner at Ventura Paragon Brazilian Jiu-Jitsu academy in California. He achieved the level of a brown belt before his death. After his passing, Walker was given a black belt by his long-time professor Ricardo Franjinha Miller. Walker was a huge fan of the UFC and frequented many events. He said in an interview, that whenever he had a fight scene, he wanted to show his BJJ skills to the world. 3. Michael Jai White Most known for the movie Spawn, Michael Jai White is definitely the most highly skilled martial artist on this list. White has dedicated his life to martial arts, earning a whopping 8 black belts. Aside from Shotokan and Taekwondo, he is also skilled in boxing and mixed martial arts. The names he’s trained with are a who’s who of martial artists, like Gene LeBell, Bill “Superfoot” Wallace, and Benny “The Jet” Urquidez. 4. Ed O’ Neill Ed O’Neil, the loud and obnoxious Al Bundy from Married with Children was an incredible athlete in his day. He was signed to the Pittsburgh Steelers for a short time in 1969. At 42 years old, Ed began training in BJJ, proving there is no age limit to learning martial arts. Now at age 75, Ed has been training for more than 22 years and received his black belt back in 2007. 5. Ashton Kutcher Taking a break from Hollywood, Kutcher has been kicking butt on and off the mat. The Punk’ed and What Happens in Vegas star has been using his voice and wealth to fight against human trafficking and child abuse. Kutcher has a wrestling background which made the transition to BBJ quite easy. His time spent on the mat has earned him a brown belt under Rigan Machado. He’s rolled with some high-level grapplers like UFC Middleweight contender Paolo Casta and Craig Jones. From this list, you can see some celebrities have been training in martial arts for many years and can handle themselves without the need for a bodyguard. Nevertheless, it shows how martial arts can benefit a person no matter their wealth or fame.

You don't have to compete in BJJ, but it just may open a whole new door of possibilities… here is how to get started. So, you want to compete in Brazilian Jiu-Jitsu? Amazing! You, like so many others in this sport, are about to embark on a journey that has the potential to enrich not just your own Jiu-Jitsu game but can also teach you lessons about yourself that will stay with you for life. So what are you waiting for? Well, if it was that easy, you'd have probably done it already. If you're having doubts, fears, uncertainties, or just not sure how to jump in, read on, dear reader, because we here at Black Belt Magazine Jiu-Jitsu have compiled a list of 5 Top-Tips to know before that first competition. Number 1 Chat to your coach. No one will know your ability better than your instructor. They can judge not only if they think you're ready or not but also guide you on areas to work on, impart wisdom about competing, as well as taking the necessary steps to get you closer to being ready than maybe you are right now. However, if your coach is any good, be prepared for an honest conversation. You might not be ready, and that's a hard thing to hear, but also the right one if you do, in fact, need a little more time. It's your coach's responsibility to have your best interests at heart, and sending you out to compete when you just aren't there yet isn't doing you any favors... That being said, should you get the nod to sign up, make sure to discuss areas to focus on, things to be aware of, and make sure you take the time you have to adequately prepare as best you can. Number 2 Pick the right competition. Whilst you may gain respect for starting off your competition career at IBJJF Worlds, ask yourself if that is really the right introduction for you. For some, it will be, and that's great, but what's also great is easing yourself into a competition that's a lot less intense than some of the others to build up the experience early on before tackling the bigger ones. A lot of clubs host their own interclub competitions, which is perfect in many ways, not least because you're surrounded by familiar faces who are likely going to be a lot more understanding and forgiving. You're also going up against people you know, which can have a hugely positive benefit, as well as being in a familiar environment. If not an interclub tournament, then the UK is lucky to have many independently run competitions that are professionally run and regular. Grappling Industries, BJJ Stars, and Opens across the country are usually running every weekend, and Smoothcomp is a fantastic platform to check ones near to you and sign up. Number 3 Know the rules. Or at the very least, the most important ones. Far too often (especially at white belt) do you see matches lost because the competitor wasn't aware of a rule, didn't know the points system, didn't make weight, or in a staggeringly high number of instances, wasn't where they needed to be at the right time, and lost by DQ for a no-show. You don't need to know the rule book cover to cover, but you do need to know the basics. Such as what constitutes a pass, a sweep, a takedown, mount, taking the back, as well as the points awarded for each. You should also know what submissions are allowed, what will get you disqualified, as well as the format on the day. Not all competitions are the same, so make sure you're clear on what time you need to be there, what the process is for checking in on the day, how the weigh-ins work, and the competition format. It's your responsibility to make sure you give yourself the best possible chance, so make sure you don't trip at the first hurdle. Number 4 Handling nerves. Competition is a nerve-racking situation for so many different reasons. To list them out would take more than we have time for, but know that everyone gets nervous, and competition is no exception. Following on from Tip Number 3, by getting there early, familiarizing yourself with the format, and allowing yourself to soak up the atmosphere, this should all help you settle into the environment. If you do struggle on the day, then take a moment to recognize that what you're feeling is completely natural. Shortness of breath, increased heart rate, heavy feeling legs, and arms, as well as trouble focusing – these are all perfectly normal reactions to a high-stress situation. Try "centering" yourself by focusing on something like your breathing, or how your clothes feel, or the sounds around you. Some people find taking a short break outside and breathing in and out deeply works well, others listen to music, some like to unleash the nervous tension by shouting, but whatever works for you, don't be ashamed to find it and do it. Number 5 Have fun. Okay, okay, we'll admit this is likely easier said than done, but it is the most important. Remember why you signed up in the first place. It was most likely because you love Jiu-Jitsu, and you wanted to test yourself at a competitive level. That hasn't changed, and now you're getting to do it. More often than not, people get swept up in the whole experience and forget to stop and take note of the incredible experience they're having. If you can, make sure you recognize the positive experience you're living and try to be present as it unfolds. Competition needn't be all nerves and stress on the day. It can be a really fun time for you and your teammates, which has so much more potential for you and your Jiu-Jitsu journey than only competing.

Bruce Lee and Chuck Norris are the most renowned martial artists in history. Both Lee and Norris profoundly impacted the martial arts community and inspired many to pursue their passion for martial arts. The comparison between the two icons is perhaps inevitable as both have crossed paths training with each other and becoming friends. However, despite Lee’s and Norris's impressive martial arts portfolio, their mastery of various styles is what sets them apart. Because of this, it leaves people wondering who would win in a real live fight: Bruce Lee or Chuck Norris? Bruce Lee Bruce Lee's legacy began with popularizing action-packed martial arts. As an individual who dared to master multiple martial art styles, Lee inspired many to go beyond the confines of traditional martial arts styles and experiment with new methods. This led to the unique and powerful martial arts philosophy and technique, Jeet Kune Do. He trained his body with strength but, more importantly, his mind and reflexes. Lee Learned Boxing Lee fought in a public boxing tournament for the first time when he was a teenager in high school in Hong Kong. He took many lessons to learn western style boxing to be a competitor. His school held tournaments every year. And in his first year, he beat the previous year’s champion, Gary Elms, in the finals and took the title. Before boxing lessons, Bruce knew Wing Chung kung fu. Wong Shun Leung, who taught Bruce kung fu along with IP Man, helped Bruce adapt his Wing Chun kung fu to Western boxing rules. But Lee’s punching speed and unique strikes were enough to throw Gary off his game. According to spectators, Elms took a beating like Rocky and refused to stay down, which kept the fight going for multiple rounds till the end. But since he was knocked down so many times, Lee had enough points to be declared the winner by decision. Bruce Lee's victory over Gary Elms was the first and last time he participated in a competitive event. And it's not clear why Bruce never competed again. Lee was a Street Fighter While growing up in Hong Kong, Lee had a lot of experience with real fights and often got into street fights. He started doing martial arts at 15 to better his skills on the streets. His Wing Chun masters were always trying to hone his skills for good. This made Bruce more comfortable fighting without rules and regulations. He was more comfortable with real-life fighting than the competition for wins and glory, which explains Jeet Kung Do. Chuck Norris After high school, Chuck joined the Air Force and was stationed in Korea. During his time in Korea, he began studying the Tang Soo Do. After returning to the States, he worked for Northrop Aviation and taught karate classes. Two years later, he taught karate full-time and ran several martial arts schools. Chuck Retired Undefeated Norris's fighting career lasted from 1964 to 1974. He lost his first three tournaments. But after that, he did not lose. He won the National Karate Championships and the All-Star Championship in 1966. He was the World Middleweight Karate Champion and All-American Karate Champion in 1967. And in 1968, he was the World Professional Middleweight Karate Champion. He retired as the undefeated Professional Full-Contact Middleweight Champion in 1974. Chuck Norris is a renowned black belt with years of martial arts titles. Norris pioneered the full-contact karate scene in the USA and numerous action-hero movies. In addition, he has acquired belts and skills in jiujitsu, judo, and karate. After producing a film with Bruce Lee, Chuck had the vision to develop action movies that started in the 1980s that were very popular. The Result Most people would say Bruce Lee can beat Chuck Norris in a fight because of his speed. But truthfully, speed only determines the fastest sprinter. In the PFL, UFC, and various MMA matches, we have seen that the fastest and strongest fighter does not always win. A great defense knows its opponent's strength and counteracts it with its greatest skill. Chuck fought Joe Lewis 4 times and only lost once. The fights were competition rules, not UFC. Movies have an impact on what we perceive. But we cannot let perception determine the outcome. And as Joe Lewis said, it depends on how you can take a hit that allows you to keep fighting, like Bruce and Gary Elms. Gary got knocked down and right back up. It might have been a closer fight if he had more skills like Bruce.