From: the_dojang-owner@hpwsrt.cup.hp.com To: the_dojang-digest@hpwsrt.cup.hp.com Subject: The_Dojang-Digest V6 #187 Reply-To: the_dojang@hpwsrt.cup.hp.com Errors-To: the_dojang-owner@hpwsrt.cup.hp.com Precedence: The_Dojang-Digest Tues, 6 April 1999 Vol 06 : Num 187 In this issue: the_dojang: Promotional Tests/Time Assignments the_dojang: re: weight training for martial artists the_dojang: weight training the_dojang: Re: WEight training the_dojang: Re: "from" line the_dojang: In A Zone or Having An Attitude? the_dojang: Weight Training/Aaron the_dojang: . ......................................................................... The_Dojang, serving the Internet since June 1994. 800+ members strong! Copyright 1994-99: Ray Terry, California Taekwondo, Martial Arts Resource Replying to this message will NOT unsubscribe you. To unsubscribe, send "unsubscribe the_dojang-digest" (no quotes) in the body of an e-mail (top line, left justified) addressed to majordomo@hpwsrt.cup.hp.com To send e-mail to this list use the_dojang@hpwsrt.cup.hp.com See the Korean Martial Arts (KMA) FAQ and online search the last two years worth of digest issues at http://www.MartialArtsResource.com Pil Seung! Ray Terry, PO Box 110841, Campbell, CA 95011 KMA@MartialArtsResource.com ---------------------------------------------------------------------- From: "Jamaica Power" Date: Mon, 05 Apr 1999 18:26:11 PDT Subject: the_dojang: Promotional Tests/Time Assignments In some schools, even large ones like Perry Seto's if you have the room you can certainly have everybody in attendance at one time. And in one of my schools this happened. Everybody showed up at 1:00 on Sunday. But at one of my GM's schools when we converged from around the state, especially when there was black belt testing and his dojang was so small and hot, he would assign times for the different belts to attend, i.e., 1:00 was white belts, 3:00 was green belts, etc. Now, just like tournaments we didn't always make the schedule but it did indeed keep the flow of people moving in and out of the dojang. Now this GM was very hospitable and even in his small dojang would set up chairs around the windows for family members and welcomed everybody but if you needed to leave after your test (colored belts only) it was okay. You also knew if you weren't due to test until 3:00 p.m. then the GM wouldn't start without you, even if they other belts finished early. Black Belts were scheduled the last in the day, even if you travelled from out of town, and from early a.m. were expected to be there to help with testing, help tie on hogus, help stretch new testers out and make them feel comfortable etc., help spar and do demos, assist with paperwork and judging, run the videocamera and anything else the GM figured he wanted to see done. Does anyone else schedule by time as well as rank? Jamaica jamaica_power@hotmail.com Get Your Private, Free Email at http://www.hotmail.com ------------------------------ From: "Laura Kamienski" Date: Mon, 5 Apr 1999 22:05:03 -0400 Subject: the_dojang: re: weight training for martial artists >From: Aaron Harmon >Date: Mon, 05 Apr 1999 11:44:35 -0700 >Subject: the_dojang: weight training > >I am thinking on adding some weight training to my workouts... .>Some questions: >Should the lifting phase of the exercize be explosive or slow. (i.e. >push/pull the weight up quickly or slowly) >Should i work on high reps and lower weights or higher weights and lower >reps. >Can anybody recommend a book on this subject? I can look for my self, >but i was wondering if wnybody had followed the advice in the book they >recommend. Hi Aaron, I am a personal trainer and aerobics instructor by trade so I'll throw in my two cents here. In light of your goals, I suggest high reps with lower weights. However, I would vary this somewhat by working slowly with moderate weight (10-20 lbs. -- 3 sets of 8-12 reps) sometimes, and more rapidly with more repetitions using smaller weights 5-10 lbs. -- 3 sets 20-24 reps) during other workouts. You can even couple these for one workout on occasion as well. As far as 'explosive' movements during weight training....IMHO absolutely never (unless your a competition power lifter). Always do resistance training evenly and with good form and alignment even during more 'rapid' reps. I might also suggest doing forms or other 'drills' (like slow kicks) holding one or two pound weights and/or ankle weights. You will want to do these drills VERY (almost slow motion) slowly and with good control. There are a number of great books on the market but I prefer video. Gilad Janklowicz has a video out for men which I would highly recommend. It is much easier to learn to do exercises correctly by watching the entire motion than from stills in a book. Gilad is very good at describing form and alignment as well. Better yet, if you have access to a trainer ask them to do some research for you and help you come up with a sport specific program. Many of us get excited at this type of challenge. In any case, I always recommend some type of cross training AND resistance training for anyone participating in any sport. For martial arts, bicycling or hiking are just two great choices. Hope this helps... Laura 1st Dan Chin Mu Kwan - Tae Kwon Do lkamiens@ptd.net lkamnski@bucknell.edu http://www.students.bucknell.edu/lkamnski http://home.switchboard.com/LKamienski ____________________________________________________ "The destination is not the purpose of a journey; death is not the purpose of life." -Thich Nhat Hanh ____________________________________________________ ------------------------------ From: Date: Mon, 5 Apr 1999 22:32:27 EDT Subject: the_dojang: weight training Weight training for the martial artist is like weight training for other sports, you have to determine your goal of training, and then devise a program with periodization to achieve your goals. If you compete, you need to devise a plan to help you peak at contest time. You can not stay in peak form every day of the year, you go in cycles. Even if you don't compete, you should vary your training and work on different things for each cycle. An example would be to train for strength for three months, and then switch and train more for cutting up, etc. There are a lot of variables to consider. One big variable is how much time you are willing to put into it. If you just want to lift a few times a week to increase your overall muscle tone and strength, that is fine. If you are training for top level compitition, that is different. I only have a few more minutes, so I'll try to write more later. There is so much to write on this topic, and that's why you find so many books on it. But before I could give you specific advice, I'd need to know more about your goals, what your level is now (like do you have excess fat to lose?) etc. Sorry if this didn't help much, but it's a start, Alain Burrese Certified by ISSA as Certified Fitness Trainer and Specialist in Martial Arts Conditioning. ------------------------------ From: "Kim Jones" Date: Mon, 05 Apr 1999 19:59:32 PDT Subject: the_dojang: Re: WEight training >I am thinking on adding some weight training to my workouts. I was going >to do mostly dumbell work. My goal is not size, but strength and >muscular endurance in my upper body, which, despite my size, has always >been lacking. I was wondering if anybody had some suggestions for >excercizes. I am familliar with weight training, but most gyms and >weight regimens seem to want to make you a bodybuilder, instead of a >martial artist. I doi not have room for a full weight bench, so i was >hoping for stuff that would not require that if possible, and i do not >have the time or money to join a gym to use their benches. Does anybody >have suggestions? Thanks, Aaron for bringing that question up. As everybody knows, females tend to lack when it comes to upper-body strength... and while I am just now getting used to handling my own body weight doing pushups, I doubt I can bench half my weight. And while I'm aware of the fact I still have some "pudgies" that won't go away until I'm older, what's the best way to trim up the stuff added on by a lazy life-style????? And for building leg-strength and toning the inner parts of the thigh, what's good for that? I jog pretty regularly (and due to the lack of classes this week and it's Spring Break-yes!-I must run five times this week... joy), but it's done only a little bit. My goal is similar to that of Aaron's, but I'm working for both body toneage AND building slim strength... does that make sense? BTW--I'm not sure if you can sneak onto a military post and slide into the gym, but you dont' have to pay. As far as I can remember, all you ahve to do is walk in, flash some military ID, and go about your merry way. Not sure about the civilian policy. Kim Jones "There's no way in Hell that the blind can lead the blind... unless somebody plays the dog." --"Waitin' for Warfare" Get Your Private, Free Email at http://www.hotmail.com ------------------------------ From: Date: Tue, 6 Apr 1999 01:32:16 EDT Subject: the_dojang: Re: "from" line In a message dated 4/5/99 8:22:12 PM Central Daylight Time, the_dojang-owner@hpwsrt.cup.hp.com writes: << Sorry to ask again, but the latest volunteer to help me figure out the missing from line bug seems to have dropped off the edge of the earth. >> aw, c'mon now ray....you think any of us are gonna risk falling of the edge too? sheesh! :P melinda chunjido@aol.com ------------------------------ From: "Jamaica Power" Date: Tue, 06 Apr 1999 07:19:01 PDT Subject: the_dojang: In A Zone or Having An Attitude? For me one of the greatest sources of confusion I see for some young athletes is the inability to identify what "Being in a Zone," really means. As with most things the more some people desire something and the more illusive it is, the more desperate they become in wanting to acquire it or achieve it and so instead of letting it flow naturally they search it out agressively. So often I see athletes so desirous of winning and achieving that they hamper their own abilities to greatness and success by overachieving and overagressiveness. In their minds they define and justify their actions as "being in a zone." But the end results are all too apparent in the competition ring. They are frequently overexcited individuals that cannot accept defeat gracefully. They tend to be more of an exhibitionist and loner. And inside they are never feeling really fulfilled or at peace. They are anxious and confused and unknowingly have set up their own stumbling blocks and mental inhibitions. They don't understand why others can't understand them and frequently attribute this to their "specialness," instead of being accountable for their actions. Any other perceptions or thoughts on this? And how do you help a potentially great and gifted martial artist student through this hopefully temporary phase? Have you ever trained a student that was never able to work through this difficulty? Jamaica jamaica_power@hotmail.com Get Your Private, Free Email at http://www.hotmail.com ------------------------------ From: "Jamaica Power" Date: Tue, 06 Apr 1999 08:00:42 PDT Subject: the_dojang: Weight Training/Aaron Can anybody recommend a book on this subject? I can look for my self, but i was wondering if wnybody had followed the advice in the book they recommend. Thanks Aaron Harmon 2nd Gup +++++++++++++++++++++++++++++++++++++ Hi Aaron, one of my favorites resources I had that I found for my son is http://www.cyberpump.com/ My son is what is called a hardgainer as are a few of the athletes I work out with but this site is not at all limited to a specific topic. It has a great search engine, a digest, Q & A and tons of other good and credible information that may help you. Very easy to navigate through. Hope this helps a bit. Jamaica jamaica_power@hotmail.com Get Your Private, Free Email at http://www.hotmail.com ------------------------------ From: Date: Tue, 6 Apr 1999 09:34:04 -0700 (PDT) Subject: the_dojang: . ------------------------------ End of The_Dojang-Digest V6 #187 ******************************** Support the USTU by joining today! US Taekwondo Union, 1 Olympic Plaza, Ste 405, Colorado Spgs, CO 80909 719-578-4632 FAX 719-578-4642 ustutkd1@aol.com http://www.ustu.com --------------------------------------------------------------------- To unsubscribe from this digest, the_dojang-digest, send the command: unsubscribe the_dojang-digest -or- unsubscribe the_dojang-digest your.old@address in the BODY of email (top line, left justified) addressed to majordomo@hpwsrt.cup.hp.com. Old digest issues are available via ftp://ftp.martialartsresource.com, in pub/the_dojang/digests. All digest files have the suffix '.txt' Copyright 1994-99: Ray Terry, Martial Arts Resource, California Taekwondo Standard disclaimers apply.