Date: Tue, 12 Apr 2005 17:56:20 -0700 From: eskrima-request@martialartsresource.net Subject: Eskrima digest, Vol 12 #139 - 8 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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Copyright 1994-2005: Ray Terry and Martial Arts Resource The Internet's premier discussion forum devoted to Filipino Martial Arts. 2200 members. Provided in memory of Mangisursuro Michael G. Inay (1944-2000). See the Filipino Martial Arts (FMA) FAQ and the online search engine for back issues of the Eskrima/FMA digest at http://MartialArtsResource.com Mabuhay ang eskrima! Today's Topics: 1. Re: Balintawak training (jay de leon) 2. RE: FMA school in Florida? (Leo Daher) 3. "Gun Kata" (Peter Gow) 4. Balintawak training (ginom@info.com.ph) 5. RE: FMA school in Florida? (Scndcoin@cs.com) 6. Re: Balintawak training (Shawn Keren) 7. The 7 Biggest Muscle Myths (Ray) 8. Re: The 7 Biggest Muscle Myths (Steve Kohn) --__--__-- Message: 1 Date: Mon, 11 Apr 2005 20:04:03 -0700 (PDT) From: jay de leon Subject: Re: [Eskrima] Balintawak training To: eskrima@martialartsresource.net Reply-To: eskrima@martialartsresource.net The days you do not go to class, or self-train, or heal, find another fun sport like tennis, surfing, golfing, hiking, bike riding, etc. Or even a non-sports hobby. Jay de Leon Ray wrote: > balintawak seems a great idea to me for the one to one method of training. > I would be interested to know from any students , how often they take a > lesson and how do they practice in between lessons? Go to class 3 times a week. Practice the days you don't go to class. Take Sunday off to heal. Ray Terry rterry@idiom.com _______________________________________________ Eskrima mailing list, 2200 members Eskrima@martialartsresource.net Copyright 1994-2005: Ray Terry and Martial Arts Resource Standard disclaimers apply http://martialartsresource.net/mailman/listinfo/eskrima --------------------------------- Do you Yahoo!? Yahoo! Small Business - Try our new resources site! --__--__-- Message: 2 From: "Leo Daher" To: eskrima@martialartsresource.net Subject: RE: [Eskrima] FMA school in Florida? Date: Mon, 11 Apr 2005 23:29:24 -0400 Reply-To: eskrima@martialartsresource.net I'm with Ray Dionaldo's FCS headquarters in Tampa - a bit too far away from Titusville, I'm afraid. "Praise be that which toughens" - Nietzsche ----Original Message Follows---- From: Ruel Apostol Reply-To: eskrima@martialartsresource.net To: eskrima@martialartsresource.net Subject: RE: [Eskrima] FMA school in Florida? Date: Mon, 11 Apr 2005 17:08:42 -0700 (PDT) my friend is in titusville, florida, USA. Leo Daher wrote:Florida is a big state... Where exactly? "Praise be that which toughens" - Nietzsche ----Original Message Follows---- From: Ruel Apostol Reply-To: eskrima@martialartsresource.net To: eskrima@martialartsresource.net Subject: [Eskrima] FMA school in Florida? Date: Mon, 11 Apr 2005 16:26:54 -0700 (PDT) May I ask for a recommendationto a good Arnis school in Florida? Thanks! --------------------------------- Do you Yahoo!? Yahoo! Small Business - Try our new resources site! _______________________________________________ Eskrima mailing list, 2200 members Eskrima@martialartsresource.net Copyright 1994-2005: Ray Terry and Martial Arts Resource Standard disclaimers apply http://martialartsresource.net/mailman/listinfo/eskrima _______________________________________________ Eskrima mailing list, 2200 members Eskrima@martialartsresource.net Copyright 1994-2005: Ray Terry and Martial Arts Resource Standard disclaimers apply http://martialartsresource.net/mailman/listinfo/eskrima --------------------------------- Yahoo! Mail Mobile Take Yahoo! Mail with you! Check email on your mobile phone. _______________________________________________ Eskrima mailing list, 2200 members Eskrima@martialartsresource.net Copyright 1994-2005: Ray Terry and Martial Arts Resource Standard disclaimers apply http://martialartsresource.net/mailman/listinfo/eskrima --__--__-- Message: 3 From: "Peter Gow" To: eskrima@martialartsresource.net Date: Tue, 12 Apr 2005 04:58:55 +0000 Subject: [Eskrima] "Gun Kata" Reply-To: eskrima@martialartsresource.net Glen, If its the same movie I am thinking of then the "Gun Kata" that you are refering to in the movie is supposed to be based on mathematical statistics of where the bullet will be,( perhaps you missed this part of the movie). Therfore by positioning your body at a point where it is statistically impossible to be hit you will succeed in overcoming numerous opponents. Theory is great isn't it. You've got to love it. Well that's Hollywood. You have to admit that they do get them up well. Regards, Peter Gow Australia. --__--__-- Message: 4 Date: Tue, 12 Apr 2005 15:09:24 +0800 To: eskrima@martialartsresource.net From: ginom@info.com.ph Subject: [Eskrima] Balintawak training Reply-To: eskrima@martialartsresource.net Hi, Malcolm: I used to train 4x a week. Nowadays, I train about 1-2x a week, usually to help GM Tabimina train new students. Rule of thumb 1, train as often as possible, with as many players as possible. Rule of thumb 2, train with someone better. In Balintawak, this is generally the methodology. A senior player plays with a junior player, subjecting the latter to overload and forcing him or her to "grow." At the early stages of your training, stick with Balintawak, then "play" with other schools/systems to broaden your abilities and to learn how to best apply Balintawak's strengths. Balintawak, at least the Balintawak I know, can only be practiced with a partner. However, some practitioners do include solo stuff like tire hitting, but in my opinio this is not really Balintawak training, but rather adjunct training. Cheers, Reactor Tabimina Balintawak >From: "malcolm knight" >To: >Date: Sun, 10 Apr 2005 10:23:43 +0100 >Subject: [Eskrima] Balintawak training > >Hi all , > balintawak seems a great idea to me for the one to one method of training. >I would be interested to know from any students , how often they take a >lesson and how do they practice in between lessons? I personally would >want/need to practice 2-3 times a week in addition to a lesson to get it >into my natural actions , but by its very nature does it not require a >partner to practice with ? >Instructors, do you encourage students to pair with others for extra >practice ? >Oh and may I end on a personal plea , there must be someone in Coventry (UK) >or very near who wants to do extra practice, I am only a beginner more or >less taught from manual/video apprx 6 months. I would like to train >Balintawak , have done a little doce pares but want to apply the balintawak >training methods of grouping training techniques.Anyone interested please >give me mail. I don't want to be used as punchbag though or use anyone else >as punchbag just learn and acquire knowledge/technique. > >Malcolm K. --__--__-- Message: 5 Date: Tue, 12 Apr 2005 10:03:14 -0400 From: Scndcoin@cs.com To: eskrima@martialartsresource.net Subject: [Eskrima] RE: FMA school in Florida? Reply-To: eskrima@martialartsresource.net Hello, If you are looking for a school in South Florida, look up Gat Puno Abon of Garimot Arnis. He is located in Pembroke Pines outside Ft. Lauderdale. His website is http://www.garimot.com. Bobot Vida Student of Garimot Arnis >Ruel Apostol wrote: > >>May I ask for a recommendationto a good Arnis school in Florida? Thanks! --__--__-- Message: 6 From: "Shawn Keren" To: Subject: Re: [Eskrima] Balintawak training Date: Tue, 12 Apr 2005 08:12:06 -0700 Reply-To: eskrima@martialartsresource.net Like everyone else here I'm a supporter of "train as much as you can" do this with a partner when available, or solo when you don't have a partner. My training isn't in Balintawak however I believe that no matter the art, this is the way to ensure growth in the art/arts that you are studying. There was a time when I trained 5-6 days a week from 4-8 hours a day. My roommate at the time was also heavily involved in the arts that I was studying, so whenever we had a spare 30 minutes we were training. Over the course of the years that I managed Sifu Dacascos' school here in Portland I did a study on students that trained at the school. This was not a scientific study but more of an observational one. Since Wun Hop Kuen Do and FMA (both Doce Pares and the birth of Sifu Dacascos' and Guro John Daniels Filipino Combative Martial Arts) were being taught at the school I decided to observe the students that trained in one art and compare them with the students that trained in both. Obviously the amount of time that a student trained, even in one art, could make a huge difference I took this into consideration and was able to track time in class through attendance records. It became evident early on that the students that took advantage of both arts tended to advance at a quicker pace that the students that participated in only one of the arts offered. This advancement was through the various belt ranking system, their general overall martial arts knowledge and their individual outlook & growth. (confidence, self esteem etc...) Now since much of Wun Hop Kuen Do is heavily influenced by the Filipino arts the resulting effect of training both arts improved both arts, as compared to the students training one or the other. Therefore I cannot conclude that training a purely Filipino system and at the same time training a purely Japanese, Chinese or Korean system would have the same effect, although once again the actual time training hand/foot/eye coordination would no doubt improve the abilities of the student. I am planning on using the documentation that I have compiled over those years to write my next thesis for promotion in both WHKD and FCMA, when I finally get this finished I will make the information available to any of you that might be interested. Regards, Shawn Keren --__--__-- Message: 7 From: Ray To: eskrima@martialartsresource.net (Eskrima) Date: Tue, 12 Apr 2005 15:22:56 -0700 (PDT) Subject: [Eskrima] The 7 Biggest Muscle Myths Reply-To: eskrima@martialartsresource.net The 7 Biggest Muscle Myths We deflate the lies and inflate your biceps By: Scott Quill The guy lifting beside you looks like he should write the book on muscle. Talks like it, too. He's worked out since the seventh grade, he played D-1 football, and he's big. But that doesn't mean he knows what he's talking about. Starting now, ignore him. The gym is infested with bad information. Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers. Lies morph into myths that endure because we don't ask questions, for fear of looking stupid. Scientists, on the other hand, gladly look stupid--that's why they're so darn smart. Plus, they have cool human-performance laboratories where they can prove or disprove theories and myths. Here's what top exercise scientists and expert trainers have to say about the crap that's passed around in gyms. Listen up and learn. Then go ahead, question it. MYTH #1 Lifting incredibly slowly builds incredibly big muscles. Lifting super slowly produces superlong workouts--and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters. The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury. MYTH #2 If you eat more protein, you'll build more muscle. To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, "but you don't need exorbitant amounts to do this," says John Ivy, Ph.D., coauthor of Nutrient Timing. If you're working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored. The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein. Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. "This will keep protein synthesis going by maintaining high amino acid concentrations in the blood." MYTH #3 Leg extensions are safer for your knees than squats. And cotton swabs are dangerous when you push them too far into your ears. It's a matter of knowing what you're doing. A recent study in Medicine & Science in Sports & Exercise found that "open-chain" exercises--those in which a single joint is activated, such as the leg extension--are potentially more dangerous than closed-chain moves--those that engage multiple joints, such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author. The real expert says: "The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises," says Stensdotter. To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees). Try front squats if you find yourself leaning forward. Although it's a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, Stensdotter says. MYTH #4 Never exercise a sore muscle. Before you skip that workout, determine how sore you really are. "If your muscle is sore to the touch or the soreness limits your range of motion, it's best that you give the muscle at least another day of rest," says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis. In less severe instances, an "active rest" involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. "Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process," says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada. The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that's no heavier than 30 percent of your one-rep maximum, says Docherty. MYTH #5 Stretching prevents injuries. Maybe if you're a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention. "Stretching increases flexibility, but most injuries occur within the normal range of motion," says Julie Gilchrist, M.D., one of the study's researchers. "Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science." The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport. Of course, flexibility is a good thing. If you need to increase yours so it's in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm. MYTH #6 You need a Swiss ball to build a stronger chest and shoulders. Don't abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. "The reason people are using the ball and getting gains is because they're weak as kittens to begin with," says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says. The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs. MYTH #7 Always work out with free weights. Sometimes machines can build muscle better--for instance, when you need to isolate specific muscles after an injury, or when you're too inexperienced to perform a free-weight exercise. If you can't complete a pullup, you won't build your back muscles. So do lat pulldowns to develop strength in this range of motion, says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas. The real expert says: "Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program," says Haff. Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you're a seasoned lifter, free weights are your best tools to build strength or burn fat. --__--__-- Message: 8 Date: Tue, 12 Apr 2005 18:34:20 -0700 (PDT) From: Steve Kohn Subject: Re: [Eskrima] The 7 Biggest Muscle Myths To: eskrima@martialartsresource.net Reply-To: eskrima@martialartsresource.net Ray posted: Man! Forget the rest of the post (no disrespect meant Ray)...the above line is too cool!! Getting past that kind of fear is such a huge part of the learning process. Thanks for posting that. -Steve Kohn Ray wrote: The 7 Biggest Muscle Myths We deflate the lies and inflate your biceps By: Scott Quill The guy lifting beside you looks like he should write the book on muscle. Talks like it, too. He's worked out since the seventh grade, he played D-1 football, and he's big. But that doesn't mean he knows what he's talking about. Starting now, ignore him. The gym is infested with bad information. Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers. Lies morph into myths that endure because we don't ask questions, for fear of looking stupid. Scientists, on the other hand, gladly look stupid--that's why they're so darn smart. Plus, they have cool human-performance laboratories where they can prove or disprove theories and myths. Here's what top exercise scientists and expert trainers have to say about the crap that's passed around in gyms. Listen up and learn. Then go ahead, question it. MYTH #1 Lifting incredibly slowly builds incredibly big muscles. Lifting super slowly produces superlong workouts--and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters. The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury. MYTH #2 If you eat more protein, you'll build more muscle. To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, "but you don't need exorbitant amounts to do this," says John Ivy, Ph.D., coauthor of Nutrient Timing. If you're working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored. The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein. Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. "This will keep protein synthesis going by maintaining high amino acid concentrations in the blood." MYTH #3 Leg extensions are safer for your knees than squats. And cotton swabs are dangerous when you push them too far into your ears. It's a matter of knowing what you're doing. A recent study in Medicine & Science in Sports & Exercise found that "open-chain" exercises--those in which a single joint is activated, such as the leg extension--are potentially more dangerous than closed-chain moves--those that engage multiple joints, such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author. The real expert says: "The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises," says Stensdotter. To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees). Try front squats if you find yourself leaning forward. Although it's a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, Stensdotter says. MYTH #4 Never exercise a sore muscle. Before you skip that workout, determine how sore you really are. "If your muscle is sore to the touch or the soreness limits your range of motion, it's best that you give the muscle at least another day of rest," says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis. In less severe instances, an "active rest" involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. "Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process," says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada. The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that's no heavier than 30 percent of your one-rep maximum, says Docherty. MYTH #5 Stretching prevents injuries. Maybe if you're a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention. "Stretching increases flexibility, but most injuries occur within the normal range of motion," says Julie Gilchrist, M.D., one of the study's researchers. "Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science." The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport. Of course, flexibility is a good thing. If you need to increase yours so it's in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm. MYTH #6 You need a Swiss ball to build a stronger chest and shoulders. Don't abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. "The reason people are using the ball and getting gains is because they're weak as kittens to begin with," says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says. The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs. MYTH #7 Always work out with free weights. Sometimes machines can build muscle better--for instance, when you need to isolate specific muscles after an injury, or when you're too inexperienced to perform a free-weight exercise. If you can't complete a pullup, you won't build your back muscles. So do lat pulldowns to develop strength in this range of motion, says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas. The real expert says: "Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program," says Haff. Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you're a seasoned lifter, free weights are your best tools to build strength or burn fat. _______________________________________________ Eskrima mailing list, 2200 members Eskrima@martialartsresource.net Copyright 1994-2005: Ray Terry and Martial Arts Resource Standard disclaimers apply http://martialartsresource.net/mailman/listinfo/eskrima --------------------------------- Do you Yahoo!? Yahoo! Small Business - Try our new resources site! --__--__-- _______________________________________________ Eskrima mailing list Eskrima@martialartsresource.net http://martialartsresource.net/mailman/listinfo/eskrima http://eskrima-fma.net Old digest issues @ ftp://ftp.martialartsresource.com/pub/eskrima Copyright 1994-2005: Ray Terry, MartialArtsResource.com, Sudlud.com Standard disclaimers apply. Remember September 11. End of Eskrima Digest