From: eskrima-digest-owner@hpwsrt.cup.hp.com To: eskrima-digest@hpwsrt.cup.hp.com Subject: Inayan_Eskrima/FMA-Digest V8 #215 Reply-To: eskrima@hpwsrt.cup.hp.com Errors-To: eskrima-digest-owner@hpwsrt.cup.hp.com Precedence: Inayan_Eskrima/FMA-Digest Sun, 6 May 2001 Vol 08 : Num 215 In this issue: eskrima: Re: Translation of knife to stun gun eskrima: Dog Brothers Martial Arts class to begin at Inosanto Academy eskrima: My apologies Re: eskrima: My apologies eskrima: plyometrics eskrima: . ========================================================================== Eskrima-Digest, serving the Internet since June 1994. 1300 members strong! Copyright 1994-2001: Ray Terry and Martial Arts Resource The premier internet discussion forum devoted to Filipino Martial Arts. Provided in memory of Mangisursuro Mike Inay (1944-2000), 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: "Ken Grubb" Date: Sat, 5 May 2001 08:39:14 -0700 Subject: eskrima: Re: Translation of knife to stun gun Todd Ellner wrote: > The fine print I've gotten with every set of > instructions mentions that it is "most effective" > if placed in continuous contact with the eyes, > throat, center of the chest, or genitals for at > least 3-4 seconds. I contend that if you can hold > it to someone's goolies for four seconds you aren't > really in a fight. Or perhaps, if you can subdue and/or restraint someone sufficiently that you can hold a stungun in contact with an unwilling participant for 3-4 seconds, then perhaps you don't need the blasted thing. > In LFI-II getting zapped with a stun gun is the > signal to empty your magazine at the target > downrange. According to Mr. Ayoob it doesn't slow > the students down at all. Personally, I think he's > insane. It's a miracle nobody has turned around and > plugged him in an adrenaline moment. Strange things sometimes happen in advanced firearms instruction. In FAS-5, Marty Hayes had us, in pairs, shoot headshots on a target from 7 yards while advancing on the target, with Marty standing in between the targets. Granted, he was 3-4 feet from either target, but it definitely increased my pucker factor. And there is a fine line between genius and insanity. Ken Grubb Lacey, WA ------------------------------ From: "Marc Denny" Date: Sat, 5 May 2001 22:02:06 -0700 Subject: eskrima: Dog Brothers Martial Arts class to begin at Inosanto Academy A Howl of Greeting to All: It is with great pleasure that I announce the commencement of a class in Dog Brothers Martial Arts at the Inosanto Academy on Saturdays at 1:00. The first class will be on Saturday May 19. If I remember correctly what Simo Paula told me, members of the Inosanto Academy, the cost of the class will be like any other. Non members may attend for $20 per class, or pay a $25 initiation fee plus $55 a month thereafter. Woof, Guro Crafty ------------------------------ From: "jose saguisabal" Date: Sun, 06 May 2001 13:59:13 -0700 Subject: eskrima: My apologies I must apologize to everyone, as i filed incoming messages and lost most of them. If you sent me an email expecting a reply, and I didn't, that is the reason why. Please email me again. Jay P.S. Is there a way to get eskrima-digest messages from the last three weeks? I haven't kept up, and I'd like to see what I missed. Get 250 color business cards for FREE! http://businesscards.lycos.com/vp/fastpath/ ------------------------------ From: Ray Terry Date: Sun, 06 May 2001 14:43:38 PDT Subject: Re: eskrima: My apologies > P.S. > Is there a way to get eskrima-digest messages from the last three weeks? > I haven't kept up, and I'd like to see what I missed. See the directions at the end of each issue. Ray Terry raymail@hpwsrt.cup.hp.com ------------------------------ From: Ray Terry Date: Sun, 06 May 2001 17:22:11 PDT Subject: eskrima: plyometrics Forwarded msg... What is plyometrics? Brian Mackenzie British Athletic Federation Senior Coach Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance. In recent years this distinct method of training for power or explosiveness has been termed plyometrics. Whatever the origins of the word the term is used to describe the method of training which seeks to enhance the explosive reaction of the individual through powerful muscular contractions as a result of rapid eccentric contractions. Muscle Mechanism The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realized that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased. If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realize that this energy boost is lost if the eccentric contraction is not followed immediately by a concentric effort. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training. Choose the method to fit the sport The golden rule of any conditioning program is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. If you are rugby player practicing for the line-out or a volleyball player interested in increasing vertical jump height, then drop jumping or box jumping may be the right exercise. However if you are a javelin thrower aiming for a more explosive launch, then upper body plyometrics is far more appropriate. Plyometric Exercises The following are examples of lower body and upper body plyometric exercises. Lower Body Drop Jumping: This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop which should be in the region of 30-80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot. Bounding and hurdling: If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduces the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles is a valuable drill for athletes training for sprinting or jumping events. These exercises are all aimed at the lower body, but a variety of drills can be used to make the upper body more explosive. Upper Body Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum. Medicine Ball: Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine ball down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning. Planning a Plyometric Session The choice of exercises within a session and their order should be planned. A session could: * begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps) * work through exercises that develop concentric strength (standing long jump; high hurdle jumps) * finish with training for eccentric strength (higher drop jumps) An alternative session could: * begin with low hurdle jumps * progress to bounding and hopping * continue with steps or box work * finish with medicine ball work out for abdominals and upper body Warm up A thorough warm-up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A warm-down should follow each session. How many ? It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed and power rather than endurance, split the work into sets with ample recovery in between. Where to do it and what to wear For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the inevitable impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that are likely to predispose the athlete to injury. Conditioning for plyometrics Higher than normal forces are put on the musclosketal system during plyometric exercises so it is important for the athlete to have a good sound base of general strength and endurance. Most experts state that a thorough grounding in weight-training is essential before you start plyometrics. It has been suggested that an athlete be able to squat twice his body weight before attempting depth jumps. However, less intensive plyometric exercises can be incorporated into general circuit and weight training during the early stages of training so as to progressively condition the athlete. Simple plyometric drills such as skipping hopping and bounding should be introduced first. More demanding exercises such as flying start single-leg hops and depth jumps should be limited to thoroughly conditioned athletes. Young athletes Some authors suggest that moderate jumps can be included in the athletic training of very young children (Lohman, 1989). However, great care needs to be exerted when prescribing any training procedures for preadolescent children. Because of the relatively immature bone structure in preadolescent and adolescent children the very great forces exerted during intensive depth jumps should be avoided (Smith, 1975). Summary Plyometric type exercises have been used successfully by many athletes as a method of training to enhance power. In order to realize the potential benefits of plyometric training the stretch-shortening cycle must be invoked. This requires careful attention to the technique used during the drill or exercise. The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. In addition, the coupling time or ground contact time must be as short as possible. The Challenge to you as coach or athlete is to select or create an exercise that is specific to the event and involves the correct muscular action. As long as you remember specificity and to ensure there is a pre stretch first then the only limit is your imagination. ------------------------------ From: Ray Terry Date: Sun, 06 May 2001 17:23:17 PDT Subject: eskrima: . ------------------------------ End of Inayan_Eskrima/FMA-Digest V8 #215 **************************************** To unsubscribe from the eskrima-digest send the command: unsubscribe eskrima-digest -or- unsubscribe eskrima-digest your.old@address in the BODY (top line, left justified) of a "plain text" e-mail 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.