Category Archives: Physical Conditioning

Here’s Proof That Exercise Changes Everything

by

Below is a brief article from the Huntington Post reminding us of the importance of consistent exercise to better our lives… just one more reason to put the uniform on and join the class!

Brea Shaolin Kung Fu - Exercise

Brea Shaolin Kung Fu – Exercise

Here’s Proof That Exercise Changes Everything

The Huffington Post – By Sarah Klein

While most of us are probably aware of the powerful benefits of regular exercise, we’re clearly not all convinced: Just about 20 percent of American adults over the age of 18 meet the government’s recommended guidelines when it comes to physical activity, according to a CDC report.

The average adult needs at least two hours and 30 minutes of activity each week, if it’s at a moderate intensity level, like brisk walking. Up the intensity to jogging or running, and you can aim for at least 75 minutes a week. Add in a couple of strengthening sessions a week, and you can expect to build muscle, protect your heart, avoid obesity and even live longer.

That’s not to say that shorter bouts of exercise aren’t worth it. Even just in 10-minute increments, exercise can make a marked difference in health and well-being. But those of us who make exercise part of their regular routine — without overdoing it — are certainly reaping the biggest benefits.

Don’t believe us? Consider a few profound factoids: Regular exercisers have a 40 percent lower risk of developing dementia, and a 60 percent lower risk of any type of cognitive impairment, according to a 2012 study. In young adults, regular exercise can increase bone mineral density by as much as 2 to 8 percent a year, according to the New York Times, helping to prevent dangerous falls and fractures later in life.

Some of the big differences between sedentary and active people are obviously beneficial, like a longer lifespan or a less-taxed heart. Others are a little less clear, like a higher maximal oxygen uptake, or VO2max, which reflects a regular exerciser’s increased capacity for aerobic exercise, or a more efficient sweating response, which helps regular exercisers cool their bodies quickly. Check out these and other differences exercise makes. Then go ahead and lace up those sneaks.

Sedentary Vs. Exercise

Sedentary Vs. Exercise

The Better You Get, The More Your Enjoy It

by
Brea Shaolin Kung Fu

Brea Shaolin Kung Fu

“Cooking should never be a chore.  The more you cook, the more confident you become.  That way, you actually start to enjoy it and that’s the key to good cooking – having a bit of fun along the way.”  Master Chef Gordon Ramsay, Restaurateur & Owner/Operator of Multiple Three Star Michelin Restaurants

With few exceptions, the better you become at some skill, the more you tend to enjoy it.  One major thing that separates our kung fu school from many other forms of physical activity is that unlike going to the gym to crank out reps, run some laps, or sit on an exercise bike, there is much to enjoy at our school.  There is a purpose behind the repetitions.  The challenge of learning an incredible amount of ancient knowledge with your kung fu brothers and sisters, developing and improving skills, and the joy that comes from finally mastering something that’s taken years of effort is quite compelling.  In fact, it’s for this reason that kung fu should be thought of as a lifestyle – a part of who you are – where training is no different from brushing your teeth, eating lunch, or retrieving mail.  Your training evolves as you evolve as a person and hopefully it’s there for the rest of your life to keep you safe, vibrant, and strong.  This way, you will continue to develop, improve and enjoy the vast benefits the art offers.

As your ability to spar, utilize various levels of power and control, apply technique(s), and maintain energy during class improves – training gradually becomes more and more fun.  Your confidence increases.  Things that were once seemingly impossible become almost effortless.  Your training partners who were once mere acquaintances are now truly kung fu “brothers” and “sisters” as together you’ve endured countless grueling classes as well as taken each other’s lives in your hands during sparring and weapons training.  Your body has adapted to better handle the rigors of class by strengthening and loosening muscles and joints.  Lungs and resolve were tested and the body’s of fighters were built.  A complicated puzzle is finally coming together.  A piece of art that resembled nothing is taking form.  All because you made the school’s training a part of your daily routine.

It’s for this reason that stopping after receiving your black sash should be out of the question.  Some have unfortunately considered the attainment of their black sash as the pinnacle of their training.  It is very much the opposite – it’s the beginning of their “real” training.  The black sash shows they had what it takes to grind through and develop solid core skills.  Continuing on and pushing their training further is when fluidity and real kung fu skills shine thru.  Of course, kung fu is not an escalator with a smooth and consistent ride up to mastery.  It has many tests of the student’s resolve, humility, and patience and possesses no finish line as there is no such thing as perfection.  Interestingly, it’s also at around black sash when the fun and the challenge of mastering this art begins.

Bravery

by
Brea Shaolin Kung Fu - Bravery

Brea Shaolin Kung Fu – Bravery

It’s not something you can see, but it has many colors and is incredibly important.

Bravery is one of the key requirements of the beginning student and becomes one of the major attributes of the advanced one.  It is also one of the primary reasons our school is ideal for today’s youth.  Many students who begin at our school do not have any martial arts experience, nor any familiarity with the Chinese language and culture.  Being that we are a traditional school, this can be intimidating and difficult for a westerner to adapt to.  Continuing on this course takes bravery.

Hundreds of kicks, holding stances for minutes on end, struggling to learn and remember movements, grueling sparring sessions with students possessing significantly more skill, training through injury, the pressures of preparing and testing for the next rank…. these are just a few of the many elements of kung fu that require bravery at our school.  It’s a personal decision each student must make to press on.

Students will also exhibit bravery out of school.  It might be as simple as stepping in to help someone in trouble to something more major like defending someone in a violent situation.  The bravery gained through the hard training provides a solid basis for the student to determine right from wrong and the strength and skill to act on it properly.

Taking Up Exercise At Retirement Triples Rate Of Healthy Aging

by
Brea Shaolin Kung Fu - Senior Health

Brea Shaolin Kung Fu – Senior Health

Taking Up Exercise At Retirement Triples Rate Of Healthy Aging

NOVEMBER 26, 2013 • BLOOMBERG NEWS

 It’s never too late to start exercising to improve your health, even if you’re about to retire, according to a study.

People who took up exercise over a four-year period were more than three times as likely to be healthy agers as those who did nothing, according to the study of 3,454 people in England whose average age was 64. Active adults who continued to exercise during that time were seven times as likely to be healthy agers as those who were consistently inactive.

The study, published yesterday in the British Journal of Sports Medicine, is one of the first to focus on how exercise affects health in the elderly. Physical inactivity is the fourth leading risk factor for premature death — after smoking, excessive drinking and obesity — causing an estimated 3.2 million deaths globally, according to the World Health Organization.

“This study supports public health initiatives designed to engage older adults in physical activity, even those who are of advanced age,” the researchers, led by Mark Hamer at University College London, said in the published paper.

Participants, taken from the English Longitudinal Study of Ageing, described the frequency and intensity of regular physical activity from 2002 and every subsequent two years until 2011. Any participants with existing chronic disease were excluded.

Healthy aging was measured through absence of major disease and disability, mental health, cognitive abilities and ability to maintain social connections.

The study was funded by the U.S. National Institute on Aging and a consortium of U.K. government departments coordinated by the Office for National Statistics.

Post-Class Warm Down

by

Sometimes classes can be so demanding that you simply want to sit down in place after the session has ended, lay out on your back, and wonder how your survived.  Sometimes classes aren’t as taxing.  Either way, having a good post-class routine can be very valuable for the student.

If you’re not totally spent after class, a few good things to do are to crank out a three or four sets of push-ups and sit-ups.  Often there will be a group of students circled together to get these done because they are very important to your physical strength and your martial training.  Also, take this time to practice anything you’re working on – be it something you were recently taught or something that needs extra attention.  Ask one of your kung fu brothers or sisters to work with you, if needed, and don’t hesitate to ask the higher rank for assistance.  Last, but certainly not least, spend some time stretching your body if stretching wasn’t included at the end of class.  Hard training places a great demand on your muscles, particularly your leg muscles.  Keeping them loose and limber via stretching (after class) helps to prevent tightness that leads to aching joints and strained muscles.

If you’re totally spent after class, relax yourself with some gentle stretching.  No need to press too hard if you don’t feel it – listen to your body.  Let your heart rate stabilize and even feel free to close your eyes to soak in and reflect on the class.  The higher rank will really grasp this sentiment as they are typically pressed throughout the class.  Again, focus on some stretching and regaining energy before heading to get some water and move on with your day.  If you feel up for it, go ahead and try exercises and/or working on things you want to work on, but don’t press too hard.

Showing Up

by

“80% Of Success Is Showing Up.” – Woody Allen

Whether you like or dislike Woody Allen and his body of work, his success as a comedian, actor, director, and playwright can not be denied.  His quote above should motivate you both in and outside of the school.  He went on to say, “People used to say to me that they wanted to write a play, they wanted to write a movie, they wanted to write a novel, and the couple of people that did it were 80 percent of the way to having something happen.  All the other people struck out without ever getting that pack.  They couldn’t do it, that’s why they don’t accomplish a thing, they don’t do the thing, so once you do it, if you actually write your film script, or write your novel, you are more than half way towards something good happening.  So that was my biggest life lesson that has worked.  All others have failed me.”

If you want a high level of fighting ability, robust physical fitness, constant self-improvement, self-confidence, and more – then show up to class.  Using this principal of “showing up” will also serve you well in the other important areas of your life.

Sleep After A Late Class

by

“I can’t seem to fall asleep after training in late classes.  My body just doesn’t want to shut down.”

This is not an uncommon thing to hear between classes and there are a number of reasons one might have that issue.  Unfortunately, the medical community has yet to come to any conclusions as to why it’s difficult for some to fall asleep after exercising at night.  It does agree, however, that to fall asleep, both mind and body must be in the right place – one of relaxation and comfort.

The issue is that kung fu training greatly stimulates both the mind and the body.  Learning new things and giving 100% focus on making them work correctly requires significant mental energy.  Sparring, san shou and chin na also require a great deal of concentration and increases the hormones’ cortisol and adrenaline in the body, which is our way of coping with higher levels of stress.  These hormones can keep the body in the “fight or flight” state long after class and prevent easily falling to sleep.

The strain of hard physical exercise found in training can also keep the body humming long after class is over.  This is typically an issue for those not in peak physical shape – their heart rates simply don’t return to normal rapidly enough.  In fact, beginners or those just getting back into training may find there heart rate still high long after class is over.  This rapid blood flow can impact getting the body in a place of “relaxation and comfort”.  However, this issue will gradually go away as you get in shape and the exercise will provide a better night’s sleep once you finally conk out.  If you’ve maintained a consistent training schedule and have gotten in good shape, training at night and falling to sleep afterward is typically not a physical issue – it’s probably more of a mental one.

Here are a few ideas to help you on your way to easy slumber after evening classes:

  1. Have a small meal before and after exercise.   Be sure each meal has a good balance of proteins, fat, and carbohydrates.  Obviously, don’t eat anything high in sugar or caffeine.
  2. Cool down after class with gentle stretching.
  3. Warm green tea is good to drink post-training as it can calm the body and possesses L-theanine, which induces relaxation.  It can also help sleep quality, but look for low-caffeine teas when looking at options.
  4. Meditation is also something to consider to help get your mind and body in the proper state.

At the end of the day, those people who work out (be it early in the morning or late at night) will have a deeper and more meaningful sleep than those that don’t.  Also, sleep is incredibly important for recovery for those who regularly train.

Self Study: Sit-Ups

by

Sit-ups are somewhat synonymous of abdominal exercise development.  While the muscles surrounding your abdomen get an amazing workout from kung fu training (particularly kicks), there are many exercises that focus on developing strength and endurance in those muscles (rectus abdominis and obliques).  Many of these exercises are performed in class from time to time, but are always great to add to your post-class routine in conjunction with push-ups and some stretching.  They are also a great exercise to perform at home as a self-study.

Quarters

Brea Shaolin Kung Fu - Quarters

Brea Shaolin Kung Fu – Quarters

This exercise works the upper abdominal muscles.  Lay down on your back with a straight body (or with slightly bent knees) and cross your arms over your body and have your hands on the opposite shoulder.  The movement is quick and simple – just lift your head and look at your toes.   When you see them, let your head back down to the ground.  A very basic exercise for those just starting to work their abdominal muscles.   For those of you who have no problem doing these, try doing them as quickly as possible up to 100.  If that didn’t test your muscles, then try doing 200.  Then move on to the next exercise.

Bicycles

Brea Shaolin Kung Fu - Bicycles

Brea Shaolin Kung Fu – Bicycles

This works the sides of your rectus abdominis, as well as the obliques.  Lay on your back, put your hands behind your head, and lift your legs off the ground.  Twist your body to touch your right elbow to your left knee, then immediately release and touch the left elbow to the right knee.  If you do these quick enough, it looks like your riding a bike, hence the name, bicycles (or bicycle crunches).

Leg Raises

Brea Shaolin Kung Fu - Leg Raises

Brea Shaolin Kung Fu – Leg Raises

This works the lower abdomen.  Lay on your back with your arms at your sides pressing down and your head raised off the ground.  Bring your knees up to your chest and shoot your feet straight up above your head.  Reverse the motion to complete one repetition.  This exercise is also good for the spine.

These are only a few of the multitude of exercises that work the mid-section.  As mentioned, the muscles of your abdomen are used a lot during training (think of turn kicks) and it is for this reason that various types of sit-ups are helpful for building strength and endurance.  Try them when you wake up in the morning, during commercials, after class, etc. – you will notice the benefits within a week or two.

A Low Ceiling

by
Brea Shao Lin Kung Fu - Low Ceiling

Brea Shao Lin Kung Fu – Low Ceiling

One very effective way of lowering your root, creating power, and becoming more effective in sparring/fighting is to imagine that the ceiling of the room you train in has been lowered to about a foot or two shorter than your height.  An actual room like that would be hard to come by, so you’ll just have to visualize it when you train.  You would literally have to lower your head and bend your knees just to get in the room.  Imagine it.

When practicing kicks in this room, your stances will have to start low so your head doesn’t hit the ceiling.  When executing the kick, your stances must then stay low – don’t pop up!  This means you must sink your weight throughout the entire kick.  This will help your kick become even more powerful.  It also makes you difficult to sweep to the ground if your kick is caught as your center of balance – your root – makes you very heavy to the opponent and you have much greater balance.

Practicing single-step movements and forms in a room with a low ceiling also requires a great number of changes so as to not bang your head.  Let’s disregard movements that require standing at full height, jumping kicks, etc.  Focus on the majority of the movements that require stepping, turning, twisting, switching stances, punching, kicking, etc.   Like with the kicks, performing these movements with such low stances will create enormous power and stability.

During sparring, San Shou and even when implementing Chin Na, keeping low will provide a new perspective to your training.  Don’t mistake keeping low with being slow.  Your legs will burn for some time by keeping so low and that might seemingly slow your movements down.  Realize, however, that it’s only temporary due to your legs being gassed.  As you continue with this type of training, you will become incredibly stronger, your body looser, and those two things will help you move far quicker than before.

This new way of training will likely have an almost immediate impact on your skill level.  You will become a much more solid and smooth martial artist.  However, this type of training takes a good deal of focus and willingness to suffer – your legs will undoubtedly go through a great deal of growing pains.  But, if you care about progressing in your kung fu, it’s worth the pains.  In class, take a low stance in kicks, single step, forms, etc. and use the mirrors to try to maintain the height of your head through whatever you’re working on.  If you’re not in a position to look at a mirror, simply envision yourself doing what you’re doing and keeping your head on a level plane.  Do not bend your back to make this happen.  There will be times when movements dictate a higher or lower stance, so allow for them when they occur.  Otherwise, try to keep low, stable and supple.

Training In The Cold

by
Training in Cold

Training in Cold

As we enter the fall season and the not-to-distant winter, it makes sense to talk about training in cold weather.  Training in the cold is typically not as pleasurable as training in the heat, but then it also doesn’t have the physical problems associated with training in high temperatures and humidities.  Although it may take a little time to warm up and get the blood moving in your body, once it is warm you should be fine to train.  Here are some tips to help make your training better and prevent sickness during the winter.

  1. Dress in layers.  Wear your kung fu jacket and feel free to wear a long sleeve shirt underneath your jacket on days that are particularly cold.  Chances are, however, that once your internal body heat rises after some hard training you will likely feel “overdressed” for class.
  2. Keep warm during class.  Once you have warmed up your body, keep it warm during cold classes.  If you feel your body starting to chill when you’re at rest, sit in a stance.  You don’t want to cool off a body that has heated and even drenched your uniform with sweat.
  3. Do not stretch when your body is cold or has cooled off since training.  Stretching cold muscles can lead to injury.  Be sure to have an elevated heart rate when stretching.
  4. Dry off completely and put on dry, warm clothes after class.  Definitely bring a dry set of clothes to change into after class.  This means an undershirt as well as warm sweatshirt or jacket and pants.  Use a towel to take the sweat off your head, neck and face.
  5. Cover your head and neck after class.  Keeping your head and neck warm after class is essential to keeping warm and preventing sickness.  Putting on a hooded sweatshirt is a good solution.  Wearing a wool cap and putting a dry towel around your neck also works.

We train indoors and don’t have to worry about snow and wind, so working out in a cooler room should be no big deal.  The steam coming off of your body and those of your kung fu brothers and sisters will quite likely heat up the room during class!

Training In The Heat

by
Brea Shaolin Kung Fu - Training In The Heat

Brea Shaolin Kung Fu – Training In The Heat

This summer had some particularly hot and humid days.  Training in the heat, like training in the cold, is just another one of the challenges each student needs to accept and, oddly enough, is an important part of the school’s curriculum.  Violence can happen in any season and training in the various extremes of temperature is just another way of being prepared.  Additionally, learning and understanding the capabilities of your mind and body during difficult training conditions is part of the learning process.  That being said, there are a some things to note about training in the heat.

First, classes are typically adjusted somewhat to account for the heat.  Although they aren’t dummied down per se, classes held in extreme heat will focus on things that don’t overly press and fatigue the body.  Before class, Sifu or the instructor will remind the students about the physical symptoms of heat exhaustion (general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature) and tell them that they can bow out of class to get a drink should they feel the need.  Just a gulp or two is all that is needed once or twice during class.  Heat exhaustion and heat stroke are serious physical issues that are not taken lightly.  It is better to take things a little easier and train the next day, than to push yourself and be out for a week.

Second, one of the biggest issues during the heat is hydration.  Be sure to drink plenty of fluids before and after class.  Sports drinks with electrolytes can be particularly good for post-workout rehydration.  There is water available for students after class, but when the weather is hot it’s advisable to bring your own bottle of water or other drink to ensure there is plenty to drink.  Having a little ice in the bottle to cool it down helps, although making it too cold with a lot of ice is not typically advisable as it can shock the system.

Third, this one is fairly obvious, but train in the light kung fu t-shirt instead of the kung fu “jacket”.  The t-shirts are both lighter and breath better.  Be sure to bring a towel to dry the sweat off with and light, breathable clothes to change into after class.

Fourth, it is often less hot in the later classes (7-8pm during the week) and the earlier classes (10-11am on Saturday).  There can be a substantial difference in both heat and humidity between the 5-6pm class and the 7-8pm class.  If you have the flexibility, try going to a cooler class.

Lastly, if you are starting to have symptoms of heat exhaustion or to cool off when class is over, take something cool and put it around your neck – this works wonders.

Never Too Old For Kung Fu

by
Kung Fu For Longevity

Kung Fu For Longevity

Kung Fu For Longevity

Kung Fu For Longevity

Centenarian Hong Dongchu, a lifetime practitioner of Chinese Martial Arts, when asked about his longevity replied, “One of the key reasons I can reach 100 is because I am exercising every day.”

Crescent Kick

by

The Crescent Kick (or Outside Crescent Kick) is a specialty kick that is limited to attacking an opponents head and arms/hands.  For this reason, it must be practiced as high as possible to ensure speed, power and balance.

Crescent Kick

  • From a forward bow stance, move your weight forward onto your front foot and turn the hip of the back foot across the body.
  • Pick up the back foot and with a generally straight leg, bring it up towards it’s opposite shoulder.  As it approaches the top of the shoulder bring it across the body and back down.
  • The non-kicking foot naturally turns and grinds into the ground – mostly on the ball of the foot.
  • Both hands should be hit at about head level to prevent potential injury to the lower back.
  • Contact is made with the outside of the foot.
  • Always try to deliver 100% of power and speed to each kick during practice, as well as kick as high as possible.
  • Power, speed and balance are generated from proper form, strong “core” and leg muscles, and a relaxed body.  Those characteristics are attained by practicing the kick thousands and thousands of times.

Side Kick

by

The Side Kick is one of the most powerful kicks in our arsenal.  Due to its form and power, this kick is difficult to block and is best avoided by moving out of range or to the side of the kick.   The Side Kick’s targets can be as low as the foot and as high as the head.

The Side Kick:

  • From a horse stance, move your back foot forward behind and in front of the forward foot.
  • Place it down with the heel pointing toward the target.  As you are shifting weight forward onto that leg, pick up the knee of the forward leg.
  • Kick out the foot of the forward leg and counterbalance by gradually moving your torso backwards.  At full extension, the body should be a straight line towards the target.
  • The higher the knee is lifted, the higher the kick can go.
  • Contact is made with the heel of the foot and at full extension of the Side Kick – the heel is higher than the toes.
    Brea Shaolin Kung Fu - Heel
    Brea Shaolin Kung Fu – Heel
  • Always try to deliver 100% of power to each kick during practice, as well as kick as high as possible.  If you can kick high with power and balance, then you can certainly kick to the lower and mid-range targets with confidence.
  • The Sick Kick is effectively used at a downward angle to crumble an opponent to the ground.
  • Power, speed and balance are generated from proper form, strong “core” and leg muscles, and a relaxed body.  Those characteristics are attained by doing thousands and thousands of them with purpose and a pursuit of perfection.

Turn Kick

by

The Turn Kick is typically one of the more difficult “beginner” kicks.  I use the word beginner because it’s simply one of the kicks taught to new students.  It may take years to gain proficiency with this kick, however.  The kicks range is typically from knee to head.  It can be thought of as the leg’s equivalent to a hook punch as it is coming from the side.

The Turn Kick:

  • From a forward bow stance, move your weight forward onto your front foot and pick up the knee of the back leg.  As you are shifting weight forward, TURN (hence the name Turn Kick) the waist to parallel the target while releasing the kick and extend the leg completely (avoid cutting the kick short.)
  • The non-kicking foot turns and grinds into the ground on the ball of the foot.
  • The hip of the kicking leg is forward of the hip of the standing leg – the hips are parallel to the target.
  • The same arm as the kicking leg counter-balances the kick by going the opposite direction of the leg.
  • The higher the knee is lifted, the higher the kick can go.
  • Contact is made with the ball of the foot.
    Brea Shaolin Kung Fu Kicking - Ball of Foot
    Brea Shaolin Kung Fu Kicking – Ball of Foot
  • Always try to deliver 100% of power to each kick during practice, as well as kick as high as possible.  If you can kick high with power and balance, then you can certainly kick to the lower and mid-range targets with confidence.
  • Power, speed and balance are generated from proper form, strong “core” and leg muscles, and a relaxed body.  Those characteristics are attained by practicing the kick thousands and thousands of times.

Heel Kick

by

The Heel Kick is often learned in conjunction with the Snap Kick.  Much of the action of both kicks are the same.  There are a few differences surrounding the purpose of the kick.  As the Snap Kick is like a straight punch, the Heel Kick is like a push.

The Heel Kick:

  • From a forward bow stance, move your weight forward onto your front foot and pick up the knee of the back leg.  As you are shifting weight forward, release the kick and extend completely (avoid cutting the kick short.)
  • The hip of the kicking leg is forward of the hip of the standing leg.
  • The higher the knee is lifted, the higher the kick can go.
  • Contact is made with the heel of the foot.

    Brea Shaolin Kung Fu - Heel

    Brea Shaolin Kung Fu – Heel

  • Always try to deliver 100% of power to each kick during practice, as well as kick as high as possible.  If you can kick high with power and balance, then you can certainly kick to the lower and mid-range targets with confidence.
  • The Heel Kick is often effectively used at a downward angle to crumble an opponent to the ground.
  • Power, speed and balance are generated from proper form, strong “core” and leg muscles, and a relaxed body.  Those characteristics are attained by doing a whole lot of them in class day in and day out.

Snap Kick

by

The Snap Kick (or Back-leg Snap Kick) is likely the first “fighting” kick a new student learns.  Although it is one of the less complicated kicks to learn, it is very powerful and effective in a fighting situation.  Like most kicks, it can be delivered to targets as low as the shins and knees and as high as the head.  It is the leg’s equivalent of a straight punch.

The Snap Kick:

  • From a forward bow stance, move your weight forward onto your front foot and pick up the knee of the back leg.  As you are shifting weight forward, release the kick and extend completely (avoid cutting the kick short.)
  • The hip of the kicking leg is forward of the hip of the standing leg.
  • The higher the knee is lifted, the higher the kick can go.
  • Contact is made with the ball of the foot.

    Brea Shaolin Kung Fu Kicking - Ball of Foot

    Brea Shaolin Kung Fu Kicking – Ball of Foot

  • Always try to deliver 100% of power to each kick during practice, as well as kick as high as possible.  If you can kick high with power and balance, then you can certainly kick to the lower and mid-range targets with confidence.
  • The Snap Kick can also be “double” kick, where the first kick is targeted low to the shins or knee and immediately followed up with a higher kick to middle or high targets.
  • Power, speed and balance are generated from proper form, strong “core” and leg muscles, and a relaxed body.  Those characteristics are attained by doing a whole lot of them in class day in and day out.

Stretch Kick

by

The Stretch Kick is one of the first kicks new students learn.  It is not a fighting kick, however.  The Stretch Kick is intended to, as its name implies, stretch the hamstrings and lower back.  It also serves to warm up the body for the fighting kicks that will follow.  New students may find that it tests their balance as well.

The Stretch Kick:

  • From a forward bow stance, swing your leg straight up as far as it can go.  Don’t over-stretch the kick in the beginning.  As time goes on and you feel more comfortable with the kick, try to get foot as high as it will go with proper form (i.e. with a straight leg) and work toward head (or overhead) height.
  • The hip of the kicking leg should be well forward of the other hip at the top of the kick.
  • As with all kicks, your upper body should be relaxed.  Release any tension in the shoulders, hands, and face.
  • Unlike most fighting kicks, your arms can be held low at the sides of the body for balance.

Re-Starting Your Training After Time Away

by
Brea Shaolin Kung Fu Sparring

Brea Shaolin Kung Fu Sparring

Sometimes life has a way of interfering with your kung fu training at the school.  It can arise from a new job, school, injury, relocation, extended vacation, or something else that simply prevents consistent attendance.  Hopefully, it isn’t anything permanent and you can return at some point.  Hopefully, your kung fu meant enough to you to retain much of what you were taught and to come back and re-start your training.

There are a number of things to consider when re-starting.  First, as you probably imagine, you are likely not going to be in “kung fu” shape.  You may have exercised and kept your body strong, but unless you consistently trained on your own there will definitely be some sore muscles after your first class.  In fact, there will likely be some sore muscles for weeks following your first class back depending on how often you train, your rank, and what you remember.

A key to successful re-engagement is to gradually increase your workload over a period of weeks and months (not days) and to stay consistent.  Take one class a day 3-4 days a week.  If you are sore, push yourself to continue to train those 3-4 days (more days a week may likely be too much and less days a week too little.)  Your body is relearning the movements and regaining the strength, endurance, and flexibility needed to make them work correctly.  If you are not sore from 3-4 days a week, you may try to add on an additional class or two, but don’t push yourself too hard in a hurry to get back to where you left off.  You can increase your workload and start training 2 hours at a time or add another day or two to your training.  Pressing too hard and too fast can cause injuries or even burnout.  In time, if gradually done, you can easily be back to 2-3 classes a day, 4-5 days a week in a matter of months and your skill level will climb.

Second, as with any new student, you need to begin with and focus on the basics.  Spend a good deal of time working on basic stances to build leg strength as well as the forms to develop endurance, balance and coordination.  Do not be in a rush to regain every form and technique that was once yours.  All in good time.  Quality of movement is paramount so take it one technique, one form at a time starting from the earliest things you were taught.  Patience, consistency, humility, and effort is everything when getting back (and staying) with your training.

Massage and Your Martial Arts Practice

by
Brea Shaolin Martial Arts - Massage

Brea Shaolin Martial Arts – Massage

Therapeutic massage in China has a very long history.  An ancient book dating back to first century AD says, “if the body is benumbed as a result of the blocking of the jingluo (or meridians), it may be cured by massage.”  Massage departments were established in the Imperial Court during the Sui and Tang Dynasties (581-907 A.D.)  Further development took place in subsequent dynasties.

Massage falls into the broad range of traditional Chinese medicine practices that have a history of thousands of years, which can’t/won’t be discussed in detail here.  Massage is a sibling of acupuncture, herbal medicine, qigong and exercise, and diet that make up Traditional Chinese Medicine.  It’s historical purpose is not simply to relax muscles and relieve stress, but to be an integral part of a complete medical system.  It’s goal is to cure diseases, both acute and chronic, by relieving symptoms and attacking the root of problems.  Traditional Chinese Massage treats not just sports injuries, joint and muscle related disorders (including dislocated joints), and minor broken bones, but also internal chronic disorders.   The ancients found massage as a method to treat atrophy, paralysis, digestive system disorders, and more.  Commonly known in the west, Acupressure is just one of the techniques of Chinese massage where pressure is applied to acupuncture points.

Your kung fu practice will likely benefit from consistent massage – be it administered by yourself, a western massage therapist, or a Traditional Chinese Medicine practitioner.  When sore, explore the sore area of your body by pressing and massaging the areas surrounding it.  You will likely find one or more places that help release pain and pressure.  If possible, find a qualified Traditional Chinese Medicine practitioner and find out for yourself how advanced Chinese massage can be a valuable piece of your overall health.

Fighting Foundation

by
Brea Shaolin Kung Fu Martial Arts

Brea Shaolin Kung Fu Martial Arts

Stances are a critical part of technique.  A student must learn proper balance of body both for defensive and offensive ability.  Before any technique can be mastered proper body posture and a mental attitude must be present.  This is a required foundation for ability in technique.  It grows and changes as a student pursues it.

The Key To Tai Chi

by
Brea Tai Chi Martial Arts

Brea Tai Chi Martial Arts

The Key To Tai Chi

By Jeffrey Reulbach

Everyone is aware that keys unlock and open doors.  Within every martial art there are keys that open doors to the highest level of skill in the style.  The key to unlocking the door to those higher levels of skill in Tai Chi is referred to in Chinese as sung.

Sung is usually translated by the word relax.  The concept of relaxing in Tai Chi does not mean to become limp or to recline.  To be loose or open are more closely related to the idea of sung.  When doing an empty hand form, push hands, sparring, weapons, or chi kung (energy work) the relaxation must be in total.

Of course, reaching a high level of sung doesn’t happen in an instant.  Developing the true relaxation of Tai Chi that enables the artist to be soft and yielding but not limp and weak is progressive.  To gain the real skill of Tai Chi self-defense you have to be relaxed in mind and body.

Relaxing the body means that you must free it of all unnecessary tension.  In other words, you have to use only the amount of muscular exertion needed for any action.  For example, when doing a push or palm strike the arm doesn’t get real tense or stiff, it remains soft but firm enough to get the job done.  To accomplish this means you have to pay very close attention to the movement in order to feel tension.  To get rid of tension in the body, you have to focus on loosening and opening the joints.  The relaxed tendon is an important part of issuing internal force.  Gaining the kind of sung in the body necessary for higher level skills calls for reeling tension in the joints, especially at the shoulder, elbows, wrists, hips, knees and ankles.  In addition, excellent physical posture and alignment with gravity aid in the development of physical relaxation.

Mental relaxation is the other side of the coin needed for skill in Tai Chi.  A sung mind is open and yet extremely focused.  Relaxing the mind also means to rid it of unnecessary tension.  The idea of getting rid of tension in the mind means that it only concentrates on the task at hand in the present, which means it is free from the shackles of the past and the anxiety of the future.

To rid the mind of tension, visualization is very important when doing a form.  Tai Chi is often referred to as “swimming on dry land” because of its appearance and the fact that swimming is a relaxing activity.  Applying the image of swimming means that you imagine you are moving through water, feeling the sensation of the water’s pressure on each movement.  The imagined water, over time, produces a buoyant feeling of floating and flowing in movement, and a calmness in mind.  Although there are other excellent visualizations, the “swimming on land” is extremely effective for releasing tension and developing sung.

Turning the key of relaxation in Tai Chi has many positive benefits.  It makes more use of your parasympathetic nervous system producing a calming effect.  The increase in relaxation helps to combat stress-related illness, which is a primary reason why so many turn to Tai Chi in the first place.  As a martial artist, relaxation gives you speed, heightened awareness, and the ability to adjust to an attacker smoothly in a self-defense situation.  The key to Tai Chi will not only benefit internal martial artists, but anyone who is willing to unlock and open the door.

The Health Trinity

by

Health TrinityTwo of the primary reasons to train in martial arts is to develop martial ability and supreme physical health.  As you can imagine, the development of kung fu skill and personal fitness go hand in hand.  The more you train, the fitter, faster, stronger, more supple and enduring your body becomes.  Although there are many factors that come into play with everyday health and wellness (genetics, stress, environment, etc.), there are three major factors to health and continuing development of kung fu:  Sleep, Nutrition, and Training.

Sleep may seem like an obvious addition to the Health Trinity, but one out of five people in the country get less than six hours of sleep at night.  Most people (not all) need seven to eight hours every night.  It is particularly important when you train in martial arts as your body requires deep sleep to recover from the wear and tear of hard training.  Muscles need to repair themselves.  The occasional sprains and bruises associated with training need to heal.  This is accomplished most rapidly when a consistent 7-8 hours of sleep is had.  Should eight hours not be in the cards or simply not enough to feel rested, take a nap and catch up – it’s absolutely crucial to stay on track for both optimal health and progress in your kung fu skills.  You will learn the hard way by lingering injuries and lackluster performance if you don’t.

Nutrition is also a very important factor for developing optimum health and martial skill.  You might have adequate sleep and train consistently, but if you’re skipping meals routinely or eating meals that are nutritionally barren you will eventually find yourself sick, injured, or exhausted – likely a combination of them.  Think to yourself, “My body is my temple” and feed it appropriately.  Nutritionally dense foods like vegetables, fruit, meat, and nuts/seeds should be the staple of your diet.  Hard training will likely make you more hungry than normal.  Listen to your body and feed it what it needs, but again, try to minimize the foods and beverages that have no or low nutritional value.  You should know what these are, but if you don’t do some research on the internet or pick up a few books.

Training is the third of the Health Trinity.  Kung fu training offers its practitioners a variety of benefits including the development of full body physical strength, endurance, flexibility, coordination, release of tension and stress, among others.  With adequate sleep and excellent nutrition, students can make the most out of the time they spend training and eventually increase the number of hours they spend training each week.  The more you train, the better your kung fu will get and the healthier you will become.  After some time training, you will become extremely attune to your body.  Listen to it.  Push as hard as you can for as long as you can.  Train multiple hours a day, if possible.  It’s not meant to be easy.  However, listen to what your body is telling you and take a break when needed to recover.

Lacking any one of the three components of the Health Trinity negatively impacts the other two so do your best to stay on course with proper sleep, nutrition, and training.  Staying on track with each of the three will accelerate both your expanding fitness and martial ability.

Wondering If You’re Getting Any Health Benefits From Your Program? So Was I.

by
Brea Shaolin Kung fu Martial Arts

Brea Shaolin Kung Fu Martial Arts

When I walked into the Shaolin Kung Fu School for the first time, I wasn’t thinking about my health.  My aim was more about self-discovery.  Could I develop some new qualities to even a mediocre level, let alone a higher sash level, when I was starting with no experience and no skill?  Where would any balance, any flexibility, any technique, any mental focus really come from?  These would certainly not spring out from my years of “training” as a black sash in the art of Couch Potato.  The only qualities achieved from that program were my remote control thumb techniques and a well developed spare tire.

Early on, I didn’t figure to achieve any health benefits, because I wasn’t sure I’d be around long.  It seemed to take many weeks just to not fall over on a low stretch kick.  Watching the more experienced students practice sometimes made me feel agonizingly slow and lacking in talent.  The road to yellow sash seemed miles and miles long.  Moving in inches was making for a long journey.  I could tell this was going to be another story of the tortoise and the hare, where I was the tortoise once again.  Like the tortoise, I knew I could be determined and consistent at least.  However, I do believe I was sweating a lot more than a tortoise.

After about ten months at the School, I went to my doctor and had blood drawn for a follow-up to a medical procedure.  By coincidence, I had baseline tests taken shortly before I started kung fu.  I was curious to see how my heart and blood qualities had changed following less than a year of training.  The results showed pretty big changes:

  • Overall Cholesterol at 178, improved 15%.
  • LDL’s (the “bad” cholesterol) at 113, improved 19%.
  • Blood pressure at 104/70, improved by 19%/21%.
  • Pulse rate at 52, down from 77 or 32%.

I was excited, and felt this was nice improvement, especially for a tortoise.  Maybe best of all, it reminded me that studying kung fu is not a competition with others, and certainly not a race.  My first year of diligent effort had paid off nicely, even recognizing my own skill level and slow starting physical condition.  I was competent in many basic techniques, and shown improvement in flexibility and balance.  And surprise, I had achieved much improvement in an unexpected area, my health!

By Jim Reeder, a former Brea Shaolin Kung Fu School student

The Components of Martial Skill – Power, Speed, Endurance, and Technique

by
Brea Shaolin Kung Fu Martial Arts

Brea Shaolin Kung Fu Martial Arts

Power is something that most everyone can develop.  Proper breathing (timely exhaling during the execution of a strike), whole body strength (a firm rooting to the ground, strong and loose muscles, and release of energy), and proper body alignment (posture and structure) create more power than what simple muscles can deliver.  There is far more to power than strong musculature.  Of course, if you attempt to employ power without correct speed or technique, then you have a wasted movement as you will not likely impact your target or if you do it may not have much effect.

Speed is a necessity for many techniques to work.  Without proper speed, your movements will likely be blocked, avoided or countered or, defensively, your blocks and evading techniques won’t be effective.  As with all of the components to fighting ability, speed can be developed with consistent training.  Each time you practice a movement – be it a punch, a kick, a sweep, a throw, a joint lock – you must try to do it faster (while maintaining both proper form and power).  Relaxation is a must to maximize speed as tightness delays movement.

Endurance ensures you have the physical capacity to successfully utilize techniques after a good deal of physical exertion.  You never know when you may be called on to defend yourself and loved ones from one or multiple opponents.  Sparring is typically held towards the end of class for this very reason.  Much of the hard work has already been done and it forces you to gather yourself (read:  “your energy”) and give 100% focus and effort when sparring your opponent.  This hard training is often when “chi” is cultivated and can come into play for more advanced students.  Never forget, you may be strong and fast, but if you’re too gassed to react properly in a physical encounter – you’re history.

Technique conquers all.  Technique is a broad concept that covers the proper execution of defensive and offensive fighting movements – including striking, grappling, throwing, sweeping, timing and distance.  It is the essence of any and all martial arts.  You may have power, speed and endurance (which might make you an incredible athlete), but without technique you will very likely not have the ability to successfully defend yourself against someone who does.

Learning a technique is one thing, but truly possessing a technique in such a way that you can call on it immediately in a fight is another.  This kind of mastery takes many years of practice with your kung fu brothers and sisters.  It’s learning the technique, re-learning it, repeating it over and over in hundreds (even thousands) of different positions and scenarios for the purpose of using it in the few serious physical engagements you may encounter.  Luckily, it doesn’t require a large arsenal of these mastered techniques to successfully defend yourself from untrained and even trained adversaries.  However, mastering technique is unquestionably the most difficult and time consuming of the four components.  It is also one of the most rewarding.

You must develop and maintain power, speed and endurance to make techniques work.  In fact, all four components of martial skill must be present.  If a punch or kick is flying to your face or body, your speed and technique will allow you to create space from the oncoming blow and block it.  Speed, power and technique are still required to successfully counter the attack.  Endurance may be required in certain circumstances, but is a necessity in your training when you are developing your speed, power and technique.  The endurance aspect brings ALL the components of martial skill together when you are exhausted while sparring and have to draw on your highest abilities to bring power, speed and technique to bear against an opponent.