The LuxMob Info Tags

Kickboxing is a sporting martial art very similar to boxing, except for the fact that it uses both arms and legs for striking. It can be practiced either as a full-contact combat sport or for general fitness. While the term refers to various forms of combat sports, it is generally associated with Japanese and American kickboxing. The term was introduced by Osamu Noguchi, a Japanase boxing promoter.

The History of Kickboxing

Kickboxing is a derivative of karate, boxing, taekwondo and other combat styles and it was created to compete against them. All styles of kickboxing have been first developed in Japan. However, similar influences were taking place in the United States as well and martial artists from toured both Japan and US, developing a common kickboxing standard.

Initial Japanese Development

As a specific form of martial art, kickboxing was inspired from Muay Thai, a combat sport originated in Thailand. Osamu Noguchi, a Japanese boxing promoter, developed it as a competitive style to oppose Muay Thai. He wanted to present to the Japanese people the fighting style that he had discovered in Thailand and in 1966 he took three Muay Thai fighters to compete against Japanese karate fighters. The Japanese won by 2-1. Noguchi and Kenji Kurosaki studied the combat style thoroughly and developed a combined martial art called kickboxing. At first, throwing and butting were allowed in order to distinguish it from the Muay Thai style. However, they were later eliminated.

A few years later, the Kickboxing Association, the first kickboxing organization, was founded in Japan. Kickboxing was broadcast on TV and became very popular in Japan. Back then, Tadashi Sawamura was an extremely popular kickboxer. After he retired, kickboxing started to lose its popularity and stopped being broadcast on TV. He hadn’t been on TV until 1993, when K-1 was founded. In 1993, Kazuyoshi Ishii, who was the founder of Seidokan karate, produced K-1 under kickboxing rules (no elbow or neck wrestling). Since then, kickboxing started to regain its popularity and became famous again. Soon it’s popularity started spreading through North America and Europe as well.

Spreading to North America and Europe

Jan Plas, a Dutch kickboxer, and a few Muay Thai pioneers, initiated Mejiro jym in Netherlands in 1978. He had learned kick boxing in Japan from the famous Kenji Kurosaki. In addition, he was also the one that founded the Dutch Kickboxing Association (NKBB) in 1978, which was the first kickboxing organization in the Netherlands.

Kickboxing & Fitness

Kickboxing has gradually become a fitness craze as well. Kickboxing classes are very popular in European countries also. They are attended by both men and women. It has become very popular among women of all ages who are always looking for new methods to lose weight or stay in shape.

As you walk by a kickboxing class, you will see that most times it is packed. It seems that all you have to bring is yourself and plenty of energy. Kickboxing classes are generally coregraphed to house or techno music. The whole class consists of a full hour of punching to the beat. It involves a lot of arm movements, squats, power movements and a good amount of cardiovascular workout. This is what explains its high popularity as a fitness activity. With all the fun, you even forget about the fact that you are actually working out.

Sue Taylor is the webmaster of a site dedicated to kickboxing. For more information, refer to http://www.kickboxingnews.info

How many times do you practice techniques with your training partner and you stay in the same spot? Next time you are training, see how much you and your partner move. You will find you move very little or not at all. You see, when you are training, or doing ANYTHING for that matter, you always try to seek the path of least resistance. This is natural and can be viewed as a good thing (more on that later). Because you concentrate on the repetitions and the minutia of the detail, how hard we are hitting, what we look like, you are forgetting the big picture. And its easier to stand in the same spot. I am constantly reminding my guys- MOVE FORWARD!

If you don’t, you are neglecting a fundamental truth in the world of combat. I don’t care if your boxing, wrestling, playing football or engaging in combat- one thing is ALWAYS TRUE. Those who are winning are ALWAYS TAKING GROUND. Every time I look at a techniques demonstrated it is always two guys standing there with one guy doing the move and the other guy standing there. This is good for demonstrations sake, but when you drill it you do it with movement. One of the mistakes I see Judo Players, Karate Practitioners and Wrestlers make is that they practice technique without any movement. Do you actually fight like that- NO. When you fight, you are constantly moving and adjusting. When you fight for real you are always moving forward. If you are moving backwards- you are loosing. But don’t worry, it will be over soon.

In the Old School Series Carl explains and demonstrates how to take ground in this simple explanation- Always be where your enemy is standing. Meaning you are constantly moving forward and taking ground once you have started your assault. Think about any boxing match. Not when people are stalking and feeling each other out. I’m talking about when a guy gets a good shot and the blood is in the water and he just starts throwing bombs and running the guy over. If the ropes weren’t there, his opponent would be in the cheap seats!

Take the Greek Phalanx for example. The majority of the casualties didn’t happen when both sides were pressing against each other. It was only when one side broke and retreated that most of the deaths occurred. Even in modern combat- during the first contact, it is uncommon to incur a lot of casualties. Once the enemy tries to break contact and retreat, most of the casualties occur.

When you train you must program yourself to take ground. When you are practicing make sure your foot work is stomping and deliberate. This accomplishes 2 things.

1. It will allow you to compensate for a wide variety of terrain and

2. You will be delivering stomps and scrapes to your enemy’s shins and feet.

Simply start at one end of your training space and work across the floor- always take ground. If your partner doesn’t move… MOVE HIM! Deliver a smash with your shoulder (OS 2 Advanced Strikes and Blows) and just keep driving.
Like Carl talks about through out the series- you take bits and pieces until you start taking off larger chunks. This happens rapidly and violently. You keep taking ground overwhelm and overrun your enemy.
Remember- Keep moving forward. Like my college football coach said,”If you’re gonna go, go. If you’re not gonna go, don’t go!

Copyright 2003 www.thetruthaboutselfdefense.com ©

Damian Ross is the owner of Zenshin and instructor of Tekkenryu jujutsu and Kodokan Judo. He started competing in the combative sport of wrestling in 1975 at the age of 7 and began his study of Asian martial arts with Moo Duk Kwan Tae Kwon Do at the age of 16 in 1984. In 1989, Shinan Cestari gave a seminar at Sensei Ross’s dojo. Sensei Ross has trained under Shinan Cestari’s direction ever since. In addition to Tekkenryu Jujutsu, Judo and Tae Kwon Do, Sensei Ross has also studied Bando. Sensei Ross continues his study of Judo under the direction of 8th degree black belt Yoshisada Yonezuka and Tekkenryu Jujutsu under it’s founder, Carl Cestari. Below are is a list of some of his title ranks
Yodan (fourth degree black belt) Tekkenryu Jujutsu under Carl Cestari
Shodan (First degree black belt) Kodokan Judo under Yoshisada Yonezuka
Varsity Wrestling Lehigh University under Thad Turner
2nd Degree Black Belt Tae Kwon Do

The martial arts and the concept of self-protection is much more than mere punching and kicking, or the development of skill with a weapon. Just as a martial artist or, in the grander sense, a warrior-protector, is engaged in much more than the mere study of violence and violent methods.

This is just as so now as it has been for the past several thousand years. Regardless of the term we use to describe this person…

…knight…

…champion…

…hero, etc…

The warrior is one who understands that his job or purpose is not about killing, fighting, or dying…

…it’s about living.

The true warrior understands that, while there is a need for those who can protect themselves and others from the hatred and animosity of others, ultimately these skills are to be used to insure the harmonious continuation of the highest achievements of mankind: Love, Peace, & the successful achievement of one’s Dreams.

At Warrior Concepts International, students are required to study and reflect so that they might come to an understanding of the difference between a…

Fighter

Soldier, and a…

Warrior

How about you? What do you think, if anything, makes these three types of combatants, different?

Certainly, if we were to look up any one of theses words in a dictionary or thesaurus, it’s quite likely that we’d find one or both of the other two words in the definition.

It cannot be argued that each one fights. In fact, if we were to look only at the actions and techniques used when each is engaged in combat, it would be difficult to tell the difference between them. But…

…there is a difference.

Quite a few actually but, for now, let’s take a look at a primary, philosophical difference - the “reason” that each chooses to fight.

The Difference is in the Intention and Motivation - Not in the Deed

The Fighter fights for reward. There is a payoff of some kind for this individual. He or she is either seeking to attain something (fame, money, etc.), or they seek to prevent these things from being taken from them.

The Soldier fights because it is his job. Certainly, there may indeed be philosophical reasons behind his decision to fight (family, community, country), but the soldier is a minion of the State. He or she has absolutely no choice as to who the “enemy” will be or who they are protecting us from.

The Warrior, on the other hand, fights to restore Peace. He fights because there is no other choice and does so to defend something (philosophy, family, etc.) outside of himself. And, when he fights, it is with an enemy of his own choosing and never for selfish, self-serving reasons.

The warrior, though often called upon to engage in conflict using the same methods as that of mere fighters and soldiers, does so, not for the sake of conflict, but because all else has failed and he must resort to violent conflict to stop it.

Read more articles like this by subscribing to the author’s newsletter at: http://www.warrior-concepts-online.com/newsletter.html Jeffrey M. Miller is the founder and master instructor of Warrior Concepts International. In addition to regular classes for local students, he is called upon by groups and organizations as a speaker, lecturer, and seminar leader on such topics as child-safety, leadership, self-defense, and the benefits of training in the martial art of ninjutsu He may be contacted for media interviews and seminar/speaking information at (570) 988-2228 or through his website at http://www.warrior-concepts-online.com

For many people, especially those who are not familiar with martial arts, the question often arises on what the difference between karate and kung fu is. Upon watching somebody doing martial arts, the untrained eye will find it hard to tell whether that person is doing karate or kung fu. Even those who are beginning martial arts may sometimes be confused about the different styles until further exposure to them will reveal just how different they really are.

Historically, the people living in the islands of Okinawa just south of Japan got exposed to Chinese kung fu martial arts due to the close proximity to China. Over time, the Okinawans and Japanese developed their own styles of martial arts now known as karate from the original influence of Chinese kung fu. Although both karate and kung fu utilize many similar martial arts techniques, most kung fu styles will usually have more variety of techniques compared to karate systems. It’s almost like the Japanese streamlined the number of techniques from Chinese systems to develop karate. The Japanese also modified the way techniques are executed in karate as they became more linear compared to kung fu. This is especially evident in the forms or katas (traditional sequence of set moves) where karate techniques are performed with crisp movements that have distinct stop and go motions.

In kung fu forms, movements involve the use of more circular techniques, particularly with the hands. These circular motions give kung fu forms a more visually graceful look as techniques seem to flow from one to another. There is less stop and go with most kung fu styles. This is why some martial artists, especially in North America, often refer to Chinese kung fu as ‘soft’ styles while karate and tae kwon do are ‘hard’ styles. This is not to say that hard styles such as karate or tae kwon do are more powerful martial arts than kung fu and other soft styles. The term ‘soft’ is a bit misleading because the power from circular kung fu moves is often hidden. Circular moves can generate just as much power as linear ones found in hard styles. Most kung fu forms are also usually more complex and longer in duration than most karate forms. To most martial artists, a kung fu form will look much more exotic while a karate form will look more straight forward in terms of martial arts techniques. Interestingly enough, there are karate styles such as goju which do have quite a lot of circular techniques similar to kung fu. Kempo styles are considered a hybrid of Chinese kung fu and Okinawan karate techniques with both circular as well as linear techniques. There are also many more different styles of kung fu compared to karate.

Martial arts weaponry is found in both kung fu and karate styles but different sets of weapons are utilized in each martial arts system. Much like the empty hand forms, the kata with karate weapons are also more linear compared to those with kung fu weapons which have more circular movements. As expected, there is a lot more variety of different Chinese kung fu weapons than found in the Japanese karate styles.

Traditionally, practitioners of karate wear a white uniform called a gi which features the overlapping kimono-like top. Less traditional schools like those in North America will allow colored uniforms. A colored belt will be the finishing touch to the gi with of course the black belt for those at instructor level ranking. Most of the time and especially inside a dojo studio, karate stylists will not wear any shoes while training. Most kung fu stylists will wear a very different looking uniform. Kung fu uniforms usually consist of tops with Chinese ‘frog-style’ buttons rather than overlapping fronts like the karate gi top. The uniforms can be black or a variety of colors with often lighter fabrics such as satin and shoes are commonly worn. The modern acrobatic Chinese martial arts of wushu can feature satin uniforms with many different bright colors. Many kung fu schools simply utilize t-shirts and baggy pants as uniforms. Satin colored sashes are often worn to signify rank of students but this is actually more of a North American style as most kung fu schools in Asia do not show rankings in uniforms.

Overall, there’s more variety of techniques, styles, weapons and uniforms found in the Chinese kung fu systems compared to karate. However, that is not to say that one system or style of martial art is superior to another. They are just different and to the observer, it could come down to personal preference. Some prefer kung fu and some prefer karate. Some ambitious martial artists who desire a full well rounded education practice both kung fu and karate.

Clint Leung is a lifelong martial artist with over 32 years of training experience in kung fu, tae kwon do, karate, kickboxing and martial arts weaponry. He has won Canadian and world championship titles (NASKA, NBL and WSKF). He is also owner of Free Spirit Activewear (http://www.FreeSpiritActivewear.com) , an online retailer and designer of premium martial arts activewear. Free Spirit Activewear has martial arts info articles.

Heavy bags and standing bags


Free standing bags are heavy bags that have large rounded bases and rest on the floor rather than suspended from the ceiling or hung from wall mounts. Free standing bags make a great choice for anyone who will be both punching and kicking the bag, this is because the foam on free standing bags begins close to the base and provides more useable striking surface for kicks. Another good feature of free standing bags is that, even when filled, that can be easily rolled away for storage or just rolled to the corner of the room.
Standing bags can be filled with either water or sand. In most cases water is preferred; this is because water provides some energy feedback and adds a more realistic feel when hitting the bag. Sand will make the bag weigh more, but will have generate a thick, unyielding feel. Standing bags are usually designed to weigh between 250 and 300 lbs. when filled. Hanging bags are heavy bags that are suspended from wall mounts or from the ceiling through the use of chains and hooks. Heavy bags are known to be extremely durable and provide you with an intensive, fluid workout that develops stamina, strength and overall cardiovascular fitness. Hanging bags also provide some sway, which is good for developing coordination and improving reaction time.


Choosing the correct weight



The more weight a bag has, the less sway it will produce. Too much will make the bag hard to hit, and too little sway will make the bag feel like a rock, and fail to absorb impacts which will cause damage to bones and tendons over time.
A 5′8″ male with a weight of about 170 lbs. should look for a bag weighing between 60 and 70lbs. More skilled or heavier hitters might want to look for something closer to 100lbs while those looking for a bag with more sway might want to consider something near the 40lb. mark.


Choosing the right hanging bag

The market is almost overflowing with heavy bag manufactures; however there are a few who stand out. Heavy bags from TKO are generally considered to be very high quality and are known for there durability. Their bags are sought after by gyms and boxing schools alike. Everlast, while at the high end of the price range, makes very high quality equipment and should be considered when looking for a heavy bag.

Leather bags are extremely long lasting and will have a more comfortable feel when struck. Vinyl bags can mimic the feel and look of leather while remaining more affordable. Water-core hanging bags are adjustable in weight; this adjustability is attained by under-filling the water core.

Hanging a heavy bag


Unlike free-standing bags, hanging bags need additional hardware before they can be used. There are a variety of wall mounts and hooks that you can buy to mount your heavy bag virtually anywhere you need to. Common places to hang the bag are garages, workout rooms and basements. If you are interested in keeping the bag outside, you may want to look into a weatherproof, or indoor/outdoor heavy bag.

Andrew writes for BoxingDepot.com. See the complete punching bags guide. If you are in the market for a punching bag or other boxing equipment visit BoxingDepot.com.

Custom build your own personal “system”:

Useful areas of training and study to find, train and develop the various “parts” -

To develop STRIKING:
Western BOXING
Savate
Muay Thai (Burmese Boxing)
Jiu Jitsu ATEMI
Old style KEMPO

To develop GRAPPLING:
Catch/Freestyle Wrestling
Greco-Roman Wrestling
JUDO
Sambo (Real SAMBO/SOMBO)
Brazilian Jujutsu

A comprehensive study of the above will provide methods applicable to ANY so-called “ranges” of combat.

They will also provide ALL “techniques” necessary -

Striking, punching, kicking, knees, elbows, headbutts, biting, gouging, ripping, clawing, crushing, joint breaking(from the neck to the ankles), throws, trips, take-downs, strangles, chokeholds, and other assorted “nasties”.

“Mixed Martial Arts”. BULL@#$!(sounds like a f@#$ing breakfast omelet or pancake mix). This is real Kill Or Get Killed UNARMED COMBAT, gaining the ability and knowledge to EXPLOIT any and ALL weaknesses of the enemy and to NEVER EVER be caught by “surprise”.

ADD to this the ability to USE REAL and EFFECTIVE WEAPONS and you have about the MOST comprehensive system possible.

Its not going to look pretty. It never does.

And NEVER forget HARD TOUGH and PRODUCTIVE physical training for speed, power, strength, endurance and TOUGHNESS. Get your self in the best physical condition possible. The better shape you are in, the more damage you can absorb. You will get hit, you will get hurt- how much is up to you.
Last, but not least: Get your MIND right, DO what HAS to be DONE when IT HAS TO BE DONE BEFORE you have to make the decision. Kill or BE KILLED. Screw the BULL*&^%. Leave the poetry writing for later. when it comes down to it, it’s just a matter of who is left.

Carl
PS. Check out the combat jujutsu series www.combatjujutsusecrets.com

Copyright 2003 http://www.thetruthaboutselfdefense.com ©

Carl Cestari began his study of the martial arts with judo at the age of 7 under the direction of Yoshisada Yonezuka. During the past forty plus years Carl has dedicated his life to studying the martial arts, hand to hand combat systems, history and religion. What makes Carl unique is his combination of martial arts, law enforcement, military and real world experience. Carl has been exposed to a multitude of people with a wide variety experience. The following is a list of some of Carl’s ranks and honors.

Shinan (Founder) Tekkenryu jujutsu
Ryokudan (6th degree) Koshinkai Karate under John Burrelle
Godan (5th degree) Jujutsu under Clarke of the World Jujutsu Fedaration (now defunct)
Sandan (3rd degree) Nippon Kempo under Narabu Sada
Nidan (2nd degree) Judo under Masafumi Suzuki
Shodan (1st degree) Judo under Yoshisada Yonezuka
Shodan (1st degree) Shukokai Karate under Kimura, Kadachi and Yonezuka
Shodan (1st degree) Daitoryu Aikijujutsu
Instructors Certificate- Charles Nelson System of Self Defense under Charlie Nelson

http://www.thetruthaboutselfdefense.com

As a general rule of thumb, I’m very easy going on my students when they are learning street-fighting martial arts.

I don’t push them too far, too fast…and I don’t put enormous amounts of pressure on them and try to make them “crack.”

However, one thing that really ticks me off…that I sometimes even raise my voice over…is when someone only practices and works on their favorite area of combat.

I don’t care if it’s kick boxing, grappling, weapons, mass attack, whatever.

Because if there is a “cardinal sin” of street-fighting, martial arts and self defense, it’s only developing your favorite moves and skills and ignoring everything else.

Why do I say this?

Because in a real fight, you never know who you’re going to be up against, or what the situation is going to be.

You have to be ready for everything and anything. If you excel at grappling, for example, but blow off learning weapons fighting, what are you going to do when
someone pulls a knife on you?

You’ve got to be ready and comfortable with all areas of combat or you’re going to get hurt, crippled, even killed in a real fight.

Now, I realize people have their favorite moves and techniques, and that’s fine. But you have to keep up with everything else you learn, too.

In other words…if you want to be someone who can truly take care of business on the street, then you must train in everything, gain experience in everything, but show commitment to nothing.

Timings for counter attack

Consider uses for the body shifting methods.

Go no Sen - Defensive attack. Counter once the attack is completed, but before the opponent is able to attack again.

Sen - Simultaneously attack with the attacker. You will complete your counter first, and/or displace the attacker’s movement.

Sensen no Sen - Preempt the attack with your own, by perceiving your opponent’s intent. This will catch him/her off guard, breaking his/her mental balance.

Defensive movements

Heavily influenced by Shindo Yoshin-ryu jujutsu, these movements are used to control the opponent’s energy. These movements apply maai and body shifting. Consider uses of the timings for counter attack.

Nagasu - Flowing / Fluidity. Move evasively off the line of attack but closely enough that the attacker’s force can be used to add to your own. Often combined with penetrating into an opponent’s side (irimi).

Irimi - Move to enter the opponent’s attack.

Inasu - Move under, inside, or around the attack.

Noru - Control the opponent’s movement.

Maai

The state of mind and spirit of the combatants, and the distance between them. Keep enough space to attack and defend. At a high level, you control the spirit and energy of a conflict. Draw a reaction from the opponent that will give you a tactical advantage. Practice the above principles to understand maai, and practice maai to apply the following. Never stop studying tactics so you may better see from this broad view.

Ki Ken Tai no Ichi

Coordination of mind and body in movement. Thought and action must become one; there is no time to concentrate on thought in battle.

Hei Jo Shin

“Calm mind and body”. When the opponent feints or draws a weapon, you should not flinch, but be prepared. Harness the adrenal state so that you do not panic, but fight reflexively.

Owen Johnston lives and teaches Wado ryu Karate in Lake City, South Carolina. He enjoys reading, writing, training, and spending time with his fiance. Please visit the author’s main page for more information about his Wado ryu Karate school.

I receive a lot of email asking about heavy bag
training. Many of my web site visitors arrive at
the site by searching the term “heavy bag” in the
search engines. I can only guess that many of
you use or are considering heavy bag training as
part of your conditioning and self-defense
program.

This article was initiated by an email asking a
heavy bag question. I hope you can benefit from
our discussion. Let me know what you
think…Here’s what the email said:

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
“I just read your article on heavy bag training.
I’ve begun using the heavy bag for a good
cardio/cross training workout. After training, my
hands are often fatigued and slightly bruised. I
believe my technique is O.K. but perhaps I’m
hitting the bag harder than necessary. I wear
wraps and decent bag gloves. I’ve been searching
the Internet for an article on this very issue for
some time and couldn’t find an answer. I’m sure
others have the same problem. Any Advice?”
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Pounding on a heavy bag can be an excellent form
of exercises. If done right, it’s an excellent way
to build your stamina, tone your muscles, improve
bone density and develop self-defense related
qualities. If done wrong however, heavy bag
training can produce negative results and lead to
injuries.

The problem of sore hands and joint pain is
common, especially if you are new to bag work.

BAG WORK STRESSES THE BODY.

Like other forms of exercises, bag work
“stresses” your body. Improvement comes from
alternating periods of stress and recovery.
Stress the body, let it recover and adapt,
then stress it again That’s what “training” is.

Over time you increase the intensity and/or
duration of your training sessions as your body
becomes stronger and more resilient.

MUSCLES ADAPT FASTER THAN CONNECTIVE TISSUE

It’s important to know that muscles adapt faster
than the connective tissues (tendons &
ligaments)that hold you together. When you begin
heavybag training, your hitting power can quickly
surpass the resilience of connective tissue. The
result can be soreness and connective tissue injury…
That’s not good!

THE MYTH OF NO PAIN, NO GAIN?

If you are into training for the long haul (you
should be) you need to acknowledge your
limitations and avoid over-training and activities
that can lead to injuries. Learn to listen to your
body and respect the feedback that it gives you.

Training with the pain of lactic acid build up
(the burning feeling of a muscle that is being
worked)or through the discomfort of exhausting blitz
work is fine.

However training through intense pain, joint
soreness or bruising can only lead to chronic problems.
Taking care of your body and avoiding injury should be
your number one priority when designing your training
program. After all, self-defense IS about
“protecting” your body, isn’t it?

POINTS TO CONSIDER:

Here are a few pointers to consider when
training on a heavy bag.

*** Don’t KILL the bag! ***

The single biggest mistake made when doing heavy
bag work is to try to “kill” the bag. Trying to
hit the bag too hard over-stresses the body and
destroys the mechanics of the skills you are trying
to develop.

In addition to increasing the potential for
injury, your strikes and kicks become slow, sloppy
and off balanced.

*** Do it right, Keep it Tight! ***

Focus on staying relaxed, hitting with perfect
biomechanics, and hitting fast. Striking power
is a byproduct of speed and technique. Keep in
mind that the heavy bag is a big inanimate object.
It doesn’t hit back.

Always work on strikes and kicks that start from
and return to a solid, well protected body
position.

Sloppy bag work results in bad habits and the
development of strikes and kicks that you’ll
never land in a sparring match or street fight.

*** Hit Don’t Push ***

There’s a big difference between hitting and
pushing. If you try to over penetrate the bag
when you hit it, you won’t be able to generate
knockout power. Many people are told to punch
“through” the target when they are learning to
punch. If this advice is misunderstood, it can
sabotage your punching power.

You should make impact with the bag as your arm
nears full extension. You should penetrate a
couple of inches beyond the “surface” of the bag for
optimal energy transfer.

Consider that your fist accelerates from the
time you initiate a punch and continues to do so
until it reaches full extension. The closer to full
extension you are when you land your punch the more
speed, and therefore striking power you will be able
to generate.

Listen to the bag for feedback about whether your
hitting or pushing. If you are getting a good
clean hit, you will hear a nice “crack” as opposed
to a dull thud when you hit the bag. The bag should
not swing much if you are hitting properly.

*** Lighten Up ***

Supplement your heavy bag training with focus
mitts and Thai pads. Focus mitts are flat, padded
“gloves” that boxing trainers use to develop
punching speed and precision. Thai pads are larger
pads that are held along the trainer’s forearms to
work on both strikes and kicks.

The advantage of this equipment is that there is
less resistance on impact and therefore less
strain on the body from striking them. They also
allow a wide variety of training drills that will
develop timing, distance, movement and accuracy.
Of course the “downside” is that you will need a
partner to hold them for you.

*** Take a Break ***

If you lifted weights every day, doing the same
exercises for the same muscles, you’d quickly
become over-trained and potentially injured.
Impact work (hitting things) is no different. If
you do too much, too often without taking adequate
time off in between workouts your body cannot recover
and adapt. I suggest you keep your heavy bag
workouts to a couple per week; three at the most.

*** Try Boxing Gloves ***

When I train people who are new to heavy bag
work, I encourage them to use boxing gloves
instead of bag gloves.

The extra padding acts as a better shock absorber
that reduces the impact energy on the knuckles and
reduces strain on the wrists, elbows and shoulders.
A quality pair of 12 to 14 ounce boxing gloves
should do the trick.

*** To Wrap or Not To Wrap ***

Hand wraps are cotton strips that are used by boxers to bind and support their hands during punching practice.

I don’t wrap my hands when I do heavy bag work.
(although, I’ve been hitting for 30 years). When
I use hand wraps, I feel a lot more direct impact
on my knuckles. I guess there is less “give” to the
hands and the energy doesn’t dissipate on impact as
effectively.

I can’t tell you whether or not you should be
wrapping your hands. Try hitting the bag with and
without hand wraps and use your own judgment as
to what feels better.

WRAP UP

Key Points to Avoiding Heavy Bag Training
Injuries:

=> Don’t “Kill” the bag

=> Do it right, keep it tight - don’t get sloppy

=> Hit don’t push the bag

=> Lighten up with focus mitts and Thai pad
training

=> Consider using boxing gloves instead of bag

gloves

=> Experiment with hand wraps

There you have it… my opinion on bag work and injury reduction. If your hands or joints are
sore from doing bag work, I suggest you give them a
few weeks off and replace your bag work with lower
impact training drills.

Punching and kicking in front of a mirror
=(shadow boxing) for example is a great cardio workout
and an excellent way to assess and monitor your
technique. If you use the heavy bag intelligently it can
provide you with years of safe, productive training and
conditioning. It’s a great piece of equipment.

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Randy LaHaie is the president of Protective Strategies and has been teaching reality-based
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Techniques of CHIN NA include a wide set of various movements: press and blows on vulnerable points, grappling, strangling, throws and so on. That set of movements (impacts on the enemy) allows to realize the following methods: “Separation (tearing) of muscles and sinews” (FENG JING), “Dislocating (breaking out) of bones and joints” (YU GU), “Suffocation” (BI QI) and “Impacting on points” (DIAN XUE). Also, those methods must be used skillfully, not just with brute force.

The introduction to the book by Liu Jin Sheng “CHIN NA FA: Skill of Catch and Hold” (Shanghai, 1936) says: “Initially this skill had several names: FENG JING FA – “The technique of separation (breaking) of muscles and sinews”; DI TANG FA – “Methods of combat when lying on the ground”; YU GU FA – “The technique of dislocation (breaking out) of bones and joints” and CHIN NA FA – “The technique of catch and hold.” At present the name CHIN NA FA has predominantly become established. Totally, there are 72 methods. The ancient manuscript calls this skill DI SHA SHOU – “Devil’s Hand”.
Specialists in WU SHU say there are 36 “big” and 72 “small” points on a human body. 36 positions, 72 positions and 108 positions (techniques) are also marked out in CHIN NA FA. That traditional division has been maintained till now since long time when our ancestors created the theory of CHIN NA on the basis of the conception 36 TIAN GANG and 72 DI SHI . But actually, that is only a tribute to tradition that has no great practical significance.

It is recorded in Shaolin Treatises on the Pugilistic Art:

“The beginnings of the Shaolin art CHIN NA trace back to many centuries. Inmost GONG FU of secret methods of CHIN NA is passed down from one generation to another to attain the highest perfection in the martial art.

When you find yourself face to face with the enemy armed with a “short” weapon, fully rely upon methods of CHIN NA and your vision. Position of the enemy, his body, his face, how he stands and what he is going to do – everything must be clearly sized up. When you understand intentions of the enemy, rely upon your own force, seize an opportunity, alternate “hard” and “soft” techniques.

If two outstanding fighters encountered in a combat, like a tiger against a tiger, the outcome of the combat depends on a measure of skill in CHIN NA. He is in the process of transforming, so do I, closely following him. Blows and grips follow continuously, without a moment’s respite. You see an opening and needle your way into the vulnerable spot, clear a passage and rush forward.

If you encounter a villain, make a grip (CHIN) at first, then use the technique (FA), and you will be able to exercise a control (NA). An arm of flesh and bone can deprive even an iron man of courage. Hard to defend oneself against deft techniques, no defense against skilful finger efforts.”

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