Date: Thu, 08 Jan 2004 03:01:49 -0800 From: eskrima-request@martialartsresource.net Subject: Eskrima digest, Vol 11 #5 - 6 msgs X-Mailer: Mailman v2.0.13.cisto1 MIME-version: 1.0 Content-type: text/plain To: eskrima@martialartsresource.net Errors-To: eskrima-admin@martialartsresource.net X-BeenThere: eskrima@martialartsresource.net X-Mailman-Version: 2.0.13.cisto1 Precedence: bulk Reply-To: eskrima@martialartsresource.net X-Reply-To: eskrima@martialartsresource.net X-Subscribed-Address: fma@martialartsresource.com List-Id: Eskrima-FMA discussion forum, the premier FMA forum on the Internet. 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See the Filipino Martial Arts (FMA) FAQ and the online search engine for back issues of the Eskrima/FMA list at http://MartialArtsResource.com Mabuhay ang eskrima! Today's Topics: 1. Re: conditioning (Richard Killlick) 2. Re: weight training (Kes41355@aol.com) 3. Dekiti Tirsia/Pekiti Tirsia (Professor Longhair) 4. fear of guns (Larry Kenigsberg) 5. RE: Weight Workouts for Martial Artists (Steve Carlo) 6. Kettlebells (POWERFACTOR71839@aol.com) --__--__-- Message: 1 From: "Richard Killlick" To: Date: Wed, 7 Jan 2004 11:44:26 -0000 Subject: [Eskrima] Re: conditioning Reply-To: eskrima@martialartsresource.net Here's my two pence worth on conditioning for joe average who trains contact martial arts (spars hard) and who has a regular job, wife and kids etc. Over the years whether I have been training for vale tudo, full contact stick fighting or thai boxing I have come to a couple of conclusions. If you want to get better at stick fighting or vale tudo sparring, spar more rounds. This seems to be the best way of improving cardio and getting stronger etc. That said if your not fit at all, a 30 minute running routine 2 to 3 times a week will bring you up to a generally fit level quickly, depending on age etc. Any more seems to lead to over training for guys in regular employment, who also train contact martial arts twice a week. Like Mike and Stephan said, the weight training routines you find in magazines and some books do not work well for joe average. The best results seem to come from quick Olympic lifts sessions, once or twice a week. With regards to extra training like kettlebell, I don't personally think they are needed. I do however use heavy sticks once a week, when I am training for a stick fight. This seems to work ok for my guys and save them some cash as they are not out buying the latest conditioning fad etc. In fact this method seem to save money for my guys as they join a cheep gym with basic kit, don't buy lots of supplements other that a basic daily multi vitamin. We run in the local park which is free, if a little cold this time of the year in the UK. When I am rolling I still teach the movements I learned from the Machardos/Marc Denny, which help people limber up, mixed with some Pilates methods I lernt else where. The whole thing takes 15 minutes. So by doing basic limited sessions of Olympic lifts, One to two running sessions and two martial arts classes a week, We seem to avoid that stage when half the class is over trained or has a cold. Students still seem to improve and do well in sparring against other people who have to latest fad or body building routine. So to sum up, I don't think you need the latest sandbag routines, what ever the latest Randy Couture diet is, any supplements or a world champions steroid supported weight training programme. All you really need is a basic running session, basic Olympic lifts, and regular sparring for a happy injury free life. Let the buyer beware as lots of people disagree with me. Regards Richard Killick There is also an ongoing trend to dream up wierd and unusual > exercises/routines/philosophies which might help differentiate that > author's book from the hundreds of other books out there. > Stephan Kesting > www.grapplearts.com So true --__--__-- Message: 2 From: Kes41355@aol.com Date: Wed, 7 Jan 2004 07:56:30 EST To: eskrima@martialartsresource.net Subject: [Eskrima] Re: weight training Reply-To: eskrima@martialartsresource.net Hi all, FWIW, I've been training with weights for a long time (coming up on 30 years), and the most effective method I've found to develop overall strength and conditioning (and believe me, I've tried them all, I'm no genetically gifted lifter) is the following: I work one body part at a time, hitting each body part once every week, and stick with only basic lifts. I try to be in and out of the gym in under an hour, taking 3-5 minute rests between sets. I divide the body up into chest, back, arms, and legs, which puts me in the gym 4 days a week. I only do 3-4 exercises per body part, about 3-5 sets per exercise, and keep everything as simple as possible; no supersets, tri-sets, anything of the sort. I go for feel and burn, and if I am going for a max bench press for example, I only attempt this about every 4 weeks. I find that as I age (49 very shortly), I need one week between workouts on a body part to allow it to completely recover...any sooner, and my joints let me know I need more rest. I never feel overtrained, my strength climbs steadily, and I am able to train pretty much injury free. It took me a while to back off to this once-a-week per body part training, but I will never go back to any other way. I am lucky in that my gym has a lot of competing (and older) powerlifters and competitive bodybuilders, so I have a ready source of advice. Asking other lifters is the smartest thing anyone can do, and lifters are among the most open, friendly, and helpful athletes I've had the pleasure to know. Kim Satterfield --__--__-- Message: 3 From: "Professor Longhair" To: eskrima@martialartsresource.net Date: Wed, 07 Jan 2004 05:07:26 -0800 Subject: [Eskrima] Dekiti Tirsia/Pekiti Tirsia Reply-To: eskrima@martialartsresource.net What is the actual difference between Dekiti Tirsia headed by GM Jerson Nene Tortal and Pekiti Tirsia headed by Leo Gaje Jr? From the first impression, I thought they were the same, or that they came from the same school. Salamat, -E _________________________________________________________________ Working moms: Find helpful tips here on managing kids, home, work — and yourself. http://special.msn.com/msnbc/workingmom.armx --__--__-- Message: 4 Date: Wed, 7 Jan 2004 05:14:33 -0800 (PST) From: Larry Kenigsberg To: eskrima@martialartsresource.net Subject: [Eskrima] fear of guns Reply-To: eskrima@martialartsresource.net Ray, The foxnews.com article was certainly an interesting read. As for the section: "Part of the reason defensive gun use isn't covered in the media may be simple news judgment. If a news editor faces two stories, one with a dead body on the ground and another where a woman brandished a gun and the attacker ran away, no shots fired, almost anyone would pick the first story as more newsworthy. In 2002, some 90 percent of the time when people used guns defensively, they stopped the criminals simply by brandishing the gun." There's an old motto taught to journalism students: "If it bleeds, it leads." Cross-cultural studies would also sustain some of these biases involved. For instance, in Israel, where guns are commonplace, it is very rare to have incidents of firearms related crime such as robbery, homicides, etc. It is also very uncommon to have accident related deaths such as those addressed in the article. Larry --------------------------------- Do you Yahoo!? Yahoo! Hotjobs: Enter the "Signing Bonus" Sweepstakes --__--__-- Message: 5 From: "Steve Carlo" To: eskrima@martialartsresource.net Subject: [Eskrima] RE: Weight Workouts for Martial Artists Date: Wed, 07 Jan 2004 09:09:10 -0500 Reply-To: eskrima@martialartsresource.net Hi! I'm new to the group. Been involved in martial arts for some 17 years now (Kateda, Yoseikan Karate, Renshinkai Karate, Wing Chun, Kempo and no most recently Sayas Lastra Arnis as it offers me the flexibility of style and training not offered by more traditional "Our way or not at all" styles). I've worked out in the gym for the last 13 years, competed in 2 natural body building shows (no steroids) and I'm also a certified personal trainer (AAAI). A couple of pointers about weight training. 1. Body building believe it or not is a *sport* The aim is not to build endurance (at least not primarily), nor range of movement. The aim is to be big, have a balanced physique (appearance to the eye) and to be able to show it off (plus endure weeks to months of very severe and quite possibly very unhealthy dieting to get your body fat down to 1-3% - remember for an athletic man 12% is normal, 10% is low even for an athlete). The size and strength in most gym rats is not functional or in proportion to the persons' size. I'm a mere 5'10" and weight 165. In my prime I could squat 365 lbs (body building style), bench 210, do dips with a 90lb dumbell around my waist. Yet much to my dismay I didn't look as big or as impressive as the guy who weighed 180 and was doing half my weights. 2. No matter what your goal you need to vary your workout at least once every 3 months. I vary between doing sets of 8 and more exercises per body part (to build size and more overall "roundness" to my appearance), pyramid sets concentrating on one or two core exercises (to build up my strength) and German Volume Training (10 sets of 10 reps, 8s on the negative, 2s on the positive 1 cycle per body part followed by 3 sets of some other complimentary exercise perfromed normally). Before anyone berates my methods, they work for me. They might not work for you. I'm resigned to the fact that without steroids I will not be a huge muscle bound guy, but I'll live with that and my wife likes how I look. 3. Compound exercises work. There's a reason those olympic lifts are used in power lifting competitions...they work to build strength and size (depending how you do the exercise) and they are very difficult and take extreme control. But you also have to recognise that these exercises are not suited for all people. If these work for you then great! If you want to add them to your regime, be careful and start light! 4. Add in some Yoga or Pilates. I don't care how strong you are, how many reps you can do...I'll bet you have trouble at a Power Yoga or a Pilates class which concentrate more on static posture and in Pilates case on slow controlled movements of the core muscles. There are many variations so find one which fits you :) Happy training :) Steve _________________________________________________________________ Tired of slow downloads? Compare online deals from your local high-speed providers now. https://broadband.msn.com --__--__-- Message: 6 From: POWERFACTOR71839@aol.com Date: Wed, 7 Jan 2004 09:15:49 EST To: eskrima@martialartsresource.net Subject: [Eskrima] Kettlebells Reply-To: eskrima@martialartsresource.net In a message dated 1/7/04 6:51:58 AM, eskrima-request@martialartsresource.net writes: > > Kettlebell beginner information may be found at website http://www.kbnj.com > > Ray Terry > rterry@idiom.com > Try www.physicalstrategies.com as well.--Tom Furman --__--__-- _______________________________________________ Eskrima mailing list Eskrima@martialartsresource.net http://martialartsresource.net/mailman/listinfo/eskrima http://eskrima-fma.net Old digest issues available @ ftp://ftp.martialartsresource.com. Copyright 1994-2004: Ray Terry, MartialArtsResource.com, Sudlud.com Standard disclaimers apply. Remember September 11. End of Eskrima Digest