From: the_dojang-owner@hpwsrt.cup.hp.com To: the_dojang-digest@hpwsrt.cup.hp.com Subject: The_Dojang-Digest V8 #31 Reply-To: the_dojang@hpwsrt.cup.hp.com Errors-To: the_dojang-owner@hpwsrt.cup.hp.com Precedence: The_Dojang-Digest Tues, 16 Jan 2001 Vol 08 : Num 031 In this issue: the_dojang: ITF/WTF Merger the_dojang: Re: The_Dojang-Digest V8 #30 the_dojang: Re: Bi's or Bio's ? the_dojang: Re: Background Checks the_dojang: RE: Brian's Request the_dojang: Re: The_Dojang-Digest V8 #30 the_dojang: Weights the_dojang: . ========================================================================= The_Dojang, serving the Internet since June 1994. ~999 members strong! Copyright 1994-2001: Ray Terry and Martial Arts Resource Replying to this message will NOT unsubscribe you. To unsubscribe, send "unsubscribe the_dojang-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 the_dojang@hpwsrt.cup.hp.com See the Korean Martial Arts (KMA) FAQ and the online search engine for back issues of The_Dojang at http://www.MartialArtsResource.com Pil Seung! ---------------------------------------------------------------------- From: "Robert Martin" Date: Mon, 15 Jan 2001 15:44:51 -0700 Subject: the_dojang: ITF/WTF Merger There has been a "huge" amount of discussion on www.taekwon.net, www.carbonecho.com, and www.itf-taekwondo.com about the merger of the ITF and WTF that will happen very soon. I would like to know if any of our USTU folks have any information on this? Sounds like a bunch of rumor mongers to me but, hey, I've been wrong before. Thanks Robert Martin ------------------------------ From: CKCtaekwon@cs.com Date: Mon, 15 Jan 2001 18:26:27 EST Subject: the_dojang: Re: The_Dojang-Digest V8 #30 In a message dated 1/15/01 4:39:54 PM Central Standard Time, the_dojang-owner@hpwsrt.cup.hp.com writes: << Deny training to convicted sex offenders? Nice idea, but you can't afford to identify them. A simple name search to find any criminal record costs more than you might expect to receive for the first month of instruction. So you teach for 1-2 months for free? >> Doesn't cost a thing in Texas. Fee, just go to the web site and enter their name. ------------------------------ From: Ken McDonough Date: Mon, 15 Jan 2001 17:46:05 -0800 (PST) Subject: the_dojang: Re: Bi's or Bio's ? Mr. Bain wrote: Response: Personally, I have nothing against Bi's in martial arts schools. I think your sexual preference is something that should be private. Now should your Bio include whether your Bi ? On the issue of Bio's. Sounds like the military. Your whole life has to be revealed just cause you want to learn martial arts ? Unless you were a moral degenerate, similar to child molesters, then your background should not be revealed. I was under the impression many Americans like their privacy. Anyway...I ramble. Cheers, McD... __________________________________________________ Do You Yahoo!? Get email at your own domain with Yahoo! Mail. http://personal.mail.yahoo.com/ ------------------------------ From: Ken McDonough Date: Mon, 15 Jan 2001 17:52:18 -0800 (PST) Subject: the_dojang: Re: Background Checks On the issue of background checks in martial arts schools, a poster noted: Response: If they were to do a background check on me then I would be prevented from ever taking martial arts. I would not have evolved into the marvelous person I have since become since I left the horror of the dirty NYC streets behind me. I needed a chance to grow and become something better than I was. If Master Wong had checked my background he would not have enrolled me in his school. Instead, he would have referred me to the Triad or La Costra Nostra (Irish Westies). Anyway, thanks for the chance to overcome my lurid and somewhat secretive past. McD... __________________________________________________ Do You Yahoo!? Get email at your own domain with Yahoo! Mail. http://personal.mail.yahoo.com/ ------------------------------ From: "Craig Stovall" Date: Mon, 15 Jan 2001 21:09:36 -0600 Subject: the_dojang: RE: Brian's Request Brian wrote: "Thank you for your insightful words. You have peaked my interest. I have a goal this year to tone -up and build my endurance. I 've got a black belt test some time this year! ;-) With your keen insight in calisthenics and body weight exercises, I would be interested in what you would recommend as for the "ideal regimen" for a martial artist. If anyone else out there has found a regimen that works for them share the wealth!! :-)" Here's one of my usual brief and dispassionate replies:) I'll try my best to oblige but with the caveat that there's no such animal as an "ideal" program for the martial artist. I suspect that you probably share this same view. For a program of exercise to be effective it must not only be tailored to the individual's physical circumstances(sex, weight, age, motivation), but also the demands of the individual's chosen activity. In other words, if a Judoka and a boxer asked me for advice in developing a program...they'd probably get two different answers and/or sets of suggestions. Having said that, I'll suggest some exercises that I think any martial artist can benefit from, although they may not necessarily aid that fighter in reaching their fullest potential within their particular arena. At the elite level, athletes must resort to specilaized methods of conditioning. My suggestions will only serve to establish baseline levels of physical fitness for the average martial artist not competing at an elite level (which probably describes the vast majority of the people on this list). As such, these suggestions will more than suffice in developing muscle tone and stamina, and perhaps add some spice to an otherwise stale regimen (they ALL get old after awhile). First and foremost, see my earlier post regarding "hindu squats" and "hindu pushups". These are great exercises, and I highly recommend them. They form the core of my personal routine around which I rotate other exercises. Please add them to your program as you see fit. Here's some others outside the usual mold: Burpees - I understand that these are favored among convicts in the California penal system due to the fact that one can get a total body workout with a minimum of space. Currently I don't do them, but these were my favorite exercise about 3 to 4 years ago. Start in a standing position with feet close together. Now, squat down and put the plams of your hands outside and slightly forward of your feet. With your weight supported by your hands, thrust your feet backward so that you are in the traditional "up position" for a standard pushup. Do a pushup and return to the up position. Immediately after the pushup, pull your feet up to your hands in one movement, and stand back up to the original position. This is one "rep". These will flat wear you out in short order, and are a good overall body conditioner. This exercise is great in that it challenges the lungs, coordination, balance, and muscular endurance. Breathing is the key, and you have to find your personal rhythm for this in order to progress with this movement. Try to do anywhere from 20 to 30 in the beginning. I used to do a "Twenty-up" workout with these for grins. Basically, you do a one rep set, then a two rep set, then three, then four, until you get to a twenty rep set for a total of 210 burpees. Sometimes it's easier to start with twenty and work your way down. Just keep the rests between sets to a minimum. Sweat city. Bear crawls - Find yourself some space. Now get down on all fours and walk around like a bear. Sounds easy, right? Do this for three to five minutes and see what you get out of it. Works the entire body. Good for a warm-up, too. Yes, you'll look like that kid from 'The Jungle Book', but this movement should not be overlooked. Crab walk - You're on all fours, but this time you're facing upwards. Very awkward, and much more of a challenge to your coordination than the bear crawls. Builds strength and endurance. Crocodile walk - You're face down again. This time the object is to crawl along the floor with your torso as close to the floor as possible without touching. It's hard to describe the leg/foot and arm/hand positioning. Just plop down and figure out what works for you. Helps body control, and develops strength. With all of the crawling movements, just go until you feel fatigued. Track your progress by what distance you can cover. For instance, how many laps can you crawl around the mat or dojang? Set ever-increasing goals. Lemon Squeezers - This used to be my favorite ab/torso strengthener, and I need to get back on them myself. Lie flat on your back with legs straight and arms extended above your head. Now, "jack knife" your body by raising your legs straight up, and crunching your stomach until your toes and fingers meet straight above your body. Legs and arms are straight thoughout the movement. Imagine that you're squeezing a giant lemon with your body. Neck nods - Here's an old boxer's trick to help build neck strength and endurance. The old-timers swear this will help you take a punch..give it a try. Lie flat on your back with legs straight, and hands at your side. Now "nod" your head until your chin touches your upper chest. Return your head to the mat, and repeat continously. Try to do 50 of these and see how you feel. For a harder challenge, nod for 50 reps, and then hold your head in the "up position" and begin turning your head from left to right at a slow but steady rate. Do these for 50. When you can nod for 100 you're getting some strength. Lunges - Stand with feet close together. Now step forward with one leg into a deep lunge, and keep the other leg straight. Push yourself back up and repeat with the other leg. Be careful not to let your knee go farther than your toes on the leg that lunges forward. Lunges and hindu squats comprise my core movements for lower body strength and endurance. Don't overdo the lunges in the beginning unless your significant other doesn't mind helping you get off of the toilet (you think I'm joking...ha ha). Keep it to 10 each leg, and try to work yourself up to 20 to 30. I used to do 30 on each leg (total set of 60) with a 35 pound plate held at my chest. I need to get back there. Dumbbells are also good to add resistance when you start getting used to these. Bootstrappers - Get yourself in a standard pushup position. Now walk your hands back until they are about 2 and a half feet in front of your toes (adjust accordingly for your body size). You are now in a "jack knife" position with legs straight. Now bend your knees until your butt touches your heels, arms are still straight. Straighten your legs and repeat continously. This is another good warm-up exercise for the legs, but also really helps strengthen the knees. Exploding Star Jumps - Don't do these until your muscles and joints are warmed up pretty good. I recommend wearing athletic shoes and exercising on a somewhat soft surface (carpet or a mat). Slowly lower yourself into a full squatting position. Now explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape. Cushion your landing by flexing your knees, don't land with stiff legs. Jumping and extending not only develops power, but also challenges your coordination and body control. Go for quality, not quantity on these. Five to ten is plenty. Stomping grapes - Ok, time to get serious. Folks, this is hands down the single most important exercise I have come across for developing kicks. When I'm tending to these exercises properly, I can kick head height in street clothes, anytime of day or night, completely cold, no warm-up required. I don't say this to be bragging...I just want to let people know the benefits. There are two variations to this movement, and you need both to get the entire benefit. First movement...stand with your legs together, and bring your knee as high as possible. Make sure you stand completely straight...the goal is to raise your knee and touch your chest. Alternate legs, repeatedly. Raise your leg with CONTROL, don't jerk it up and try your best to touch your chest at the top. Second movement...clasp your hands above your head as if you were being frisked by a cop. Now, raise your knee straight up to the side with the goal of touching your knee to the underside of the arm. Keep your body completely erect, and don't jerk the leg. If you are facing North, your knees and toes should be pointing due East/West when you do this movement. Try to attain/maintain this alignment and really explore the range of motion on this second version. In the beginning, 20 to 25 reps each leg is good for both variations. Try to work up to a minimum of 50 each leg. This sounds (and looks) like the dumbest exercise in the world...I cannot begin to express the benefits my hips have attained in terms of strength, flexibility, and endurance. Give it a try, and see what you can get out of it. The Deck of Cards - There's a million different names and versions of this "game". If you do it right it's anything BUT a game. Here's how I play...step up to the table. Get yourself a deck of shuffled cards. Very simple...black equals pushups...red equals squats. Face cards are worth 10, the Ace is 1, and all other cards are face value. Turn over a card....it's the 9 of spades....do 9 pushups. Immediately turn over the next card....it's the Queen of diamonds...do 10 squats. Keep going until you finish the deck. Do whatever exercises you feel like...but just pick an "upper" and "lower" body movement. I like pushups and hindu squats when I play. By my math, you end up doing 170 pushups, and 170 squats...340 movements in all. The goal is to finish the deck in 12 to 15 minutes. I know some sadists who keep the jokers in the deck, and assign a value of 50 to them!!! Nowadays, when I play I keep the jokers out but give the face cards a value of fifteen. This ups the ante to 200 pushups and squats...400 total movements. Again, sounds dumb, but I absolutely love doing this. It's a new workout everytime...unless you don't shuffle the deck...duh! That's just a few that I've used over the years, and I continue to use them to this day. As I always say...give them a try, and see what you can take from them. If this was of benefit, please let me know, and I'll post some additional information if you like. There's plenty of other movements besides these plus there's little variations you can do to alleviate boredom and add variety (counting games like "twenty-up", pyramiding, etc.) I can flesh some of that stuff out a little later. Hope this helps. In the end, you only get out of them what you put into them. _________________________________________________________________ Get your FREE download of MSN Explorer at http://explorer.msn.com ------------------------------ From: Neal Konecky Date: Mon, 15 Jan 2001 19:20:40 -0800 (PST) Subject: the_dojang: Re: The_Dojang-Digest V8 #30 Does anyone know how to look up the results of pre International Korean National TKD tournaments? Thanks in advance Neal Konecky __________________________________________________ Do You Yahoo!? Get email at your own domain with Yahoo! Mail. http://personal.mail.yahoo.com/ ------------------------------ From: ABurrese@aol.com Date: Mon, 15 Jan 2001 23:10:18 EST Subject: the_dojang: Weights Back from Kyongju and reading through the last couple days worth of digests. As for Charles Staley's book, I did a reveiw of it a while back. Very good book. Charles knows his stuff. Guess maybe the articles he wrote for Muscle and Fitness were not "crap." Someone mentioned Fred Hatfield too, maybe not all of the things he wrote for Muscle and Fitness were not "crap" either? I'm not saying that M&F doesn't put out what sells magazines and the products advertized in them, they do. Truth be told, there is no one training program or diet that is suitable for everyone, or for every goal of training. Each individual needs to determine their training goals, and then devise a program that will get them there. It is true that a person can make gains on a program that is not the best, and if that person had a more scientifically designed program the gains may be more. There are so many different variables to look at, and that is why the book shelves are full of books on training. Many people get good results with the HIT theory of training, others disagree. Many people have gotten good results with Barry Sears' "Zone" diet. Others disagree. And so on and so on..... There is a lot of information out there, and much by people with respectable credentials, that is not consistent. A forum such as this is good to share some of what is out there, so let's keep sharing. And Ray doesn't have to worry about legal problems arising out of posts on the list.... Yours in Training, Alain Burrese ------------------------------ From: Ray Terry Date: Mon, 15 Jan 2001 21:11:17 PST Subject: the_dojang: . ------------------------------ End of The_Dojang-Digest V8 #31 ******************************* It's a great day for Taekwondo! Support the USTU by joining today. US Taekwondo Union, 1 Olympic Plaza, Ste 104C, Colorado Spgs, CO 80909 719-578-4632 FAX 719-578-4642 ustutkd1@aol.com http://www.ustu.org To unsubscribe from the_dojang-digest send the command: unsubscribe the_dojang-digest -or- unsubscribe the_dojang-digest your.old@address in the BODY of an email (top line, left justified) addressed to majordomo@hpwsrt.cup.hp.com. 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