From: eskrima-digest-owner@hpwsrt.cup.hp.com To: eskrima-digest@hpwsrt.cup.hp.com Subject: Inayan_Eskrima/FMA-Digest V8 #9 Reply-To: eskrima@hpwsrt.cup.hp.com Errors-To: eskrima-digest-owner@hpwsrt.cup.hp.com Precedence: Inayan_Eskrima/FMA-Digest Sat, 6 Jan 2001 Vol 08 : Num 009 In this issue: eskrima: Re: Weights & Recovery Issue eskrima: Re: Inayan_Eskrima/FMA-Digest V8 #8 eskrima: Seattle FMA & IMA Scene Re: Inayan_Eskrima/FMA-Digest V8 #4 eskrima: . ========================================================================== Eskrima-Digest, serving the Internet since June 1994. 1200 members strong! Copyright 1994-2001: Ray Terry and Martial Arts Resource An open FMA discussion forum provided in memory of Mangisursuro Mike Inay, Founder of the Inayan System of Eskrima. Replying to this message will NOT unsubscribe you. To unsubscribe, send "unsubscribe eskrima-digest" (no quotes) in the body (top line, left justified) of a "plain text" e-mail addressed to majordomo@hpwsrt.cup.hp.com. To send e-mail to this list use eskrima@hpwsrt.cup.hp.com See the Filipino Martial Arts (FMA) FAQ and the online search engine for back issues of the Eskrima-Digest at http://www.MartialArtsResource.com Mabuhay ang eskrima! ---------------------------------------------------------------------- From: Terry Tippie Date: Fri, 05 Jan 2001 17:45:12 -0800 Subject: eskrima: Re: Weights & Recovery Issue I'm certainly not an expert on weight training and do not have any scientifically derived conclusions to offer. But speaking from experience I think weight training has definitely helped me to increase power while hitting. It also reduced some of the back pain I had been having after long Muay Thai workouts. I can also concur with Mark's statement about feeling a bit wiped after doing weights. I tried to assist recovery by getting more sleep and increasing my protein intake. I think that helped. What I try to do after a weight routine is get some cardio in. In addition, after setting a consistent schedule for several months I find my body got used to this as a morning workout and I find I'm okay for an evening workout. I've attached my current weight training routine, which I hit between 5:30 AM and 8:00 AM. I'd very much appreciate any advice on anything I can improve or change. Respectfully, Terry Tippie Pacifica, CA USA _________________________________________ Mondays: Pulling Day Warm ups: Jump rope 20 minutes Sumo style dead lifts: 10 sets of 1 (@ 375 currently) Standing rows: 5 sets of 5 (@ 225 currently) Pull ups: 5 sets of 10 Biceps: Incline dumbell curls: 6 sets of 10. See also: preacher curls Cardio (40 minutes) Tuesdays: Pushing Day Warm ups: Jump rope 20 minutes Bench Press: Speed reps 10 sets of 3, move weight up when I can do three reps in under three seconds. (@225 currently) See also incline bench press and decline bench press Bench Press: Single rep maximum (@ 325 currently) Triceps: 6 sets of 10: Pick one: Dumbell tricep extension. See also: Dips, Dumbell tricep extension, rope tri's. Shoulders: 10 sets of 5: Pick one: Seated dumbell press. See also: Standing front shoulders, standing back shoulders, military press Cardio (40 minutes) Fridays: Leg Day Warm ups: Jump rope 20 minutes Squats: 10 sets of 3 (@ 275 currently) Leg Press: 5 sets of 5 (@ 890 currently) Hack squats: 5 sets of 10 (@ 315 currently) Hyper extensions: 5 sets of 10 (@ 45 currently) Sled: Drag for 30 second intervals along blacktop parking lot for a total of 150 yards (@ 255 currently) Cardio (40 minutes) Saturdays: Advanced Circuit Class (Aerobic weights with high reps for 1.5 hours) >From: "Marc Denny" >Date: Fri, 5 Jan 2001 09:25:37 -0800 >Subject: eskrima: Recovery issue > >A Howl etc: >This strength thread seems to be burbling along a bit, so to flesh out my >thoughts a bit: > >One of the reasons I often do not do the 5 reps and under approach is that >it seems to affect my recovery system more. For example, if that morning I >have just thrashed and crashed with some 25 year old on the mat and then in >the afternoon I were to go to the gym and do heavy weights, me experience >has been that the next day (days?) I am not feeling too spry. > >For example, when I am in peak form for squats I do three sets of 10@225. >I feel agile and explosive when moving with the sticks. But when I go to >heavier weights/lower reps I tend to move more flat footed and to move less >generally. Or when I go heavy on bench, I am less in the mood to whiz the >stick. > >Just MHO, YMMV. >Crafty Dog ------------------------------ From: MdlAgdLftr@aol.com Date: Fri, 5 Jan 2001 22:07:12 EST Subject: eskrima: Re: Inayan_Eskrima/FMA-Digest V8 #8 In a message dated 1/5/01 3:48:07 PM Pacific Standard Time, eskrima-digest-owner@hpwsrt.cup.hp.com writes: << Meghan writes: > Does anyone know what the largest martial arts facility in the world is? And > how big it is? How about in this country? Fort Bragg? >> Could be...How about it, Rob, does Fort Bragg qualify? ;-) For others I am familiar with, just off the top of my head, there is the Degerberg Academy in Chicago; three stories of just about any art that strikes your fancy, but Fred Degerberg tends to specialize in his boxing/karate blend, with a healthy dose of Eskrima/Kali, Muay Thai, and JKD/Jun Fan arts thrown in. Then there's the Jet Center in, I believe, L.A. Any more out there? Kim ------------------------------ From: EGJundis@aol.com Date: Sat, 6 Jan 2001 09:54:59 EST Subject: eskrima: Seattle FMA & IMA Scene Someone made a request for information on FMA and IMA instructors in the Seattle Area. Here’s my info. Also this is a multiple digest post. I forgot his last name but Guro Chris has an academy 15" minutes south of Seatac airport. He teaches the Inosanto Blend and I also think he teaches Maphalindo Silat. I met him when their academy was just starting up. They also offer a variety of other arts. It’s a commercial school so you can find them in the phone book under JKD. Guro Pete Israel has a real fun class that he teaches two nights a week out of the same building that houses FANHS, the Filipino American Historical Society. FAHNS is worth a visit just to see their archives. They have files on many Eskrimadors from the manong generation. It’s also the place for Fil-Ams to send info that they want recorded for posterity. A notice to the Inayan folks their info on Suro Mike Inay is scant and you might want to remedy that. Their info on post 1965 is also lacking. For those who don’t know ’65 was the year the US changed the immigration quota from the Philippines from 50 a year to 20,000 immigrants. The quota started in after 1945. Prior to that Filipinos were considered US Nationals and they could travel throughout US territories. It was through FAHNS that I first met GM Angel Cabales. I also got to meat the step son of Regino Ilustrissimo. It was great hearing stories about how the Eskrimadors of that time period interacted. There are pictures of Regino from the 1930’s with his Eskrimador Barkada. Anyway back to Pete Israel. His class is a great aerobics work out. It’s two hours of non-stop sweating. He’s an instructor from the IMB academy under Guro Richard Bustillo. His classes are interesting in that they usually have between 20 and 30 students, they’re mostly Pinoy and about half the students are female. When I am in Seattle I always visit his class. You try finding him by contacting FANHS, they are in the phone book. My top recommendation though is Guro Roy Talaroc. He’s Villabrille-Largusa Kali Instructor and member of the KAA Kali Association of America. For those who don’t know the system really is comprehensive and covers many things you would find in various Silat systems. A knowledgable and humble instructor. You have to earn the right to learn the stuff though. Roy grew up around the arts in Hawaii and is battle tested. He also has the unique qualifications of being half Tausug and Floro Villabrille’s nephew. He also used his knowledge in Vietnam. He was a green beret with multiple purple hearts and a silver star. He also embodies the aloha spirit. When I am in Seattle I stay with him and it’s good food (the man can cook) and Pidg’n to da max brah. I’m away from home now so I don’t have any of the contact info for the above parties. If you’re interested email me. . (hey guy’s sorry about the mis-spellingon any of the names). Also I’ve yet to meet Mr. Plinck or Ingram but I hear they are amzaing from sources other than their fans on these digest. Elrik Gubisch Jundis Eskrimador and fan of the Seattle FMA scene Elrik@pilipinoma.com ------------------------------ From: "steven drape" Date: Sat, 06 Jan 2001 15:01:47 +0800 Subject: Re: Inayan_Eskrima/FMA-Digest V8 #4 > Do 5 rep of 5 sets. 2 warm up, and 3 work sets. Just to add my take to the strength training issue, there are more and more trainers who disagree with the sets of reps theory. It seems that one serious set (after proper warmups) with weight appropriate for the individual does all that is needed for muscle growth and strength development. Repeated sets just tear down the muscle and actually inhibit growth and development. The old theory of "no pain, no gain" is not actually true! I've been lifting weights for 30 years or so (Geez, has it been that long:-0 ?), and used to subscribe to the traditional theory of 3-5 sets for each exercise, with 3 exercises per body part. I'd be in the gym for a couple hours, 4-6 days a week. Of course, I got stronger and bigger, but recently, I've changed my training philosophy and the results have been dramatic. I now spend no more than 30 minutes in the gym each trip, and, after 30 years, have actually seen increases in size and strength. At the moment, I can't recommend any specific book to check out, but I know that Mike Mentzer (sp?) is one guy promoting this theory. Also, I have seen Burt Richardson write about it in one of his columns. My personal experience is only anecdotal evidence, but the change has been so dramatic that I suggest anyone seriously interested in weight training take a look at it. Also, for an old guy like me, it is kind of fun to speed in and out of the gym while the young guys are busting their humps hour after hour, and then have them come up to me and actually notice that my gains are dramatically more than their own! Steve - -- _______________________________________________ FREE Internet Email for the Martial Arts! Kung Fu Online http://www.kungfuonline.com Powered by Outblaze ------------------------------ From: Ray Terry Date: Sat, 06 Jan 2001 7:40:00 PST Subject: eskrima: . ------------------------------ End of Inayan_Eskrima/FMA-Digest V8 #9 ************************************** To unsubscribe from the eskrima-digest send the command: unsubscribe eskrima-digest -or- unsubscribe eskrima-digest your.old@address in the BODY of an email (top line, left justified) addressed to majordomo@hpwsrt.cup.hp.com. Old digest issues are available via ftp://ftp.martialartsresource.com. Copyright 1994-2001: Ray Terry and the Martial Arts Resource Standard disclaimers apply.