Here is a cool little mental tool from NLP that can do wonders for you.
Change

This film was made in 1975. The fight scenes do not use special effects. The star, Charles Bronson was in his mid fifties when this was filmed. It is a film that is timeless.

Laci Szabo of Daytona and formerly of Miami is one of the best knife makers I have seen. His designs are practical, inventive, and beautiful. I have met Laci many times at seminar held at Guru Dwight Woods Unified Martial Arts Academy. Check out the blades and get your check book!

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Here is a quick video of a clean and press by the master of masters. The man at the right was considered by many to be the strongest man alive. Watch his form in the Clean and Press.

Go Here.

This is an excellent article on the DeFault Position or the action of flinching in the martial sense.
I highly recommend reading it. Solid material for the combative mind.

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The elbow joint can be a constant source of problems for the athletically inclined individual. Strongman events, weightlifting competitions, submission wrestling tournaments, and even weekend warrior fun can wreak havoc with this upper body hinge joint. Two possible issues that might be to blame is the heavy, multiple joint training exercises common to many power athletes, and at the other extreme, machine training.

Let state right off the bat that multiple joint, power moves, rule. You will get stronger, faster, and more effective with heavy barbell power work than bodyweight, machine, or isolation training. With the task of training ill, or impaired individuals, machine training might be the ticket at the other end of the spectrum

Let’s pick a fairly simple technique, like supersets, with some specific isolation exercises. Basics don’t need to be complicated, they can, however, be sophisticated.
Supersets create the environment for Successive Induction. The pre-tensing of one muscle group prepares the other one for work. This time tested action of arm flexion and arm extension being alternated is a sound one.

The specific isolation exercises should move away from the strength/size training goal, into the pre-hab/rehab training realm. By this very statement, it means that the training loads will be low until adequate strength, range of motion, and mind/body connectivity is established.

Years ago the great John Grimek observed another legend, Reg Park training his biceps. To accommodate this, he stacked two exercise benches, rested supine, and curled dumbbells from a fully stretched position, strongly supinating his palms at the top of the movement. Grimek tried this exercise and said it made his arms ache.
You can modify this exercise by simply elevating your bench with boxes or a cement blocks so that your arm can hang freely. Then instead of a supinating curl, you can stick to the result producing Hammer Curl. In this case, the curl must be done in a slow cadence with full stops at the top and bottom. You are working to prevent injury and not flirt with it. Get a mental picture of this in your mind. Your should be flat on your back, arms hanging free with your upper arm bone vertical. Grip the dumb bell firmly and curl it in an ultra smooth motion, keeping the upper arm motionless. Pause at the top and bottom and stop with a couple of reps left in you. That takes care of flexion.

The extension exercise is the Bell Ringer. This requires an overhead pulley, and a rope handle specifically designed for triceps action. You need to kneel for this exercise so if you have any knee problems, make sure you pad the surface with a towel or soft training mat. The elbows must point out to the side. You are eliminating using the supportive action of the lats and shoulder girdle. You must move slowly. You are in the act of developing good elbows and not setting yourself up for bad ones. Let the cable track along one side of your head and alternate this with each set. Keep the elbows flared to the side. Lock them out, pause, and slowly lower to the stretched position. Under NO circumstances should you relax in the stretched position, but rather let the lower arm come in contact with a flexed upper arm with no bounce, or rebound. At the top position, you must forcefully contract the tricep and hold that contraction. This will set up the biceps for the Hammer curls to come, as well as strengthening the triceps.

Reps should be higher than pure strength here. Range of motion, suppleness, and pain free mobility are the goals, not pure strength. A scheme of 8 to 10 reps with 3 to 5 supersets can and will be effective as a tool for developing the functional movement of the elbow joint.

To repeat–
Supine Hammer Curls, 8 to 10 reps of 3 to 5 sets
Alternated with,
Bell Ringers, 8 to 10 reps of 3 to 5 sets.

Move slowly with a full pause in the stretched and contracted position. Start light.
Tack this on to then end of your workouts to avoid weakening the arms prior to heavy multiple joint systemic lifts.

Dr. Ken Leistner trained Kevin Tolbert for years with various training formats. Many years ago Kevin put together a 600 X 30 Squat and 450 x 15 Stiff-Legged Deadlift (off of blocks.) That means he Squatted 600 for 30 reps, and then went immediately to the Stiff Legged Deadlift and banged out 15 reps with 450.

In 1982 Dr. Leonard Schwartz wrote, “Heavy Hands, The Ultimate Exercise”. It is an enjoyable book that is fascinating till this day. It contains many exercises including the “double ski pole” exercise. This motion follows the patterns of a Cross Country or Downhill Skier driving his poles into the snow and applying the full force of the body. Dr. Schwartz’ exercise uses handweights and a lunging step. You can do it on a track, uphill, (downhill can be tricky!), or in the small confines of an apartment. You can stand in one spot with a foot in a cast and do it as well. According to Len Schwartz, this exercise has the highest aerobic out of any upright movement.
In his experiments, the good Dr. has done this exercise with 23 % of his bodyweight for two hours. He logged 4200 arm cycles and 16,800 small paces. At 132 lbs. of bodyweight, this works out to be around 30 pounds total or two 15 lb. Heavy Hands. Previously he would spend days in bed with back pain. (Previous to changing his lifestyle). He said his back felt absolutely supple after this workout.

Let’s do the math. For someone 150lbs. this would be 17.25 pound Heavy Hands. For someone of 180 lbs. it would be 20.7 lb weights. 200 lbs. ??…..Around 23lbs.

You will have to construct your own Heavy Hands at those sizes. Dr. Schwartz has many custom made one’s and I have not seen them that size. You would need Dumbells with straps to relieve the overgripping that might occur without them.

You can go here to get ones up to ten pounds. That is if you accept the challenge.

Just watch the trailer. No wires, no green screen. The Protector

Let’s cut to the chase. Bruce Lee was one of, and possibly most influential martial arts and media personalities of all time. His compact, highly charged physique was only 135lbs on a five foot seven inch frame. I grew up watching Bruce Lee on the Green Hornet, Robert Conrad on Wild, Wild, West, Ron Ely on Tarzan, and Charles Bronson on the big screen. Cary Grant and David Niven didn’t cut it with me. I have early copies of Black Belt Magazine, two original copies of Bruce’s Chinese Gung Fu book, and ton’s of collectables. My copy of the Tao of Jeet Kune Do is from 1975. I have spent hours training with original Bruce Lee students, Dan Inosanto, Rich Bustillo, and Larry Hartsell. I took detailed notes and asked questions. I understood the quality of my knowledge was based in the quality of my investigation. Opinions vary, but an opinion can be based on faulty evidence. I needed the real thing.

Bruce Lee’s training methods are widely published. The Art of Expressing the Human Body by John Little is perhaps the most exhaustive study on Bruce Lee’s fitness methods. The Little Dragon was way, way, ahead of his time. He absorbed tons of research relative to improving his high level attributes. But times have passed and we have even more material. That does not mean it is better, or more advanced, but simply MORE. The ability to hack away the inessential is a task similar to the Labors of Hercules.

How would Bruce Lee had trained if he had some hard core strongman gear? What about kettlebells? What about understanding the effect of overtraining? We could ask the questions all day, but I’d rather try to answer them now. Following is a workout from Bruce Lee’s note’s. Then a workout from my own evil mind.

Abdominals

Waist Twists 4 sets of 70
Sit Up Twist 4 sets of 20
Leg Raises 4 sets of 20
Leaning Twist 4 sets of 50
Frog Kick 4 sets of ??

Forearms

Palm Up Wrist Curl 4 sets of 17
Palm Down Wrist Curl 4 sets of 12
Leverage Bar, A+B 4 sets of 15 each
Reverse Curl 4 sets of 6
Wrist Roller 4 complete windings
Leverage Bar Twist 3 sets of 10

Strength

Clean and Press 4 sets of 6
Squat 4 sets of 6
Pullover 2 sets of 8
Bench Press 2 sets of 6
Good Mornings 2 sets of 8
Curl 4 sets of 6

Aerobics consisted of Jog/Sprint/Walk intervals, then on opposite days, circuit training of bagwork, ropework, padwork, shadow work, and footwork.

The strength work was done three days per week. The forearm and abdominal exercises were set up in a circuit alternating ab’s with forearms. There was and A and B circuit. These were alternated for six days out of the week. Abdominals and Forearms were the transmitters for the power developed through low rep strength training and martial tool development.

Upon examination, we can see that on many fronts, Bruce Lee over trained since he was very driven and had an intense level of passion. His workouts were solidly founded in basics, like the squat, and clean&press, as well. Perhaps the commitment to “tool” development, attribute development and sparring limited his weight. According to his students comments, his neurological efficiency was off the charts. Rich Bustillo told me that he remembers Bruce dislocating someone’s shoulder with a slap block. Larry Hartsell had whiplash from holding the air shield. This is when Larry was 235 and Bruce was 135 lbs.

The question I want to answer is, can we use more contemporary strength applications, such as Hard Style training to build the framework for Bruce Lee’s type of development and practical efficiency? I think that answer is easily contained in Bruce’s own philosophy. That is to strip away the unnecessary to arrive at what is essential. How do you carve an elephant out of a bar of soap?? Chop away everything that doesn’t look like an elephant.

The following workout is designed for general strength, hypertrophy of the forearms, conditioning of the abdominals, and training aerobic/anaerobic conditioning through a modified sprint program. It is communicated in the following format.

Day 1-”A” Workout
Day 2-”B1″ Workout
Day 3-Rest
Day 4-”A” Workout
Day 5-”B2″ Workout
Day 6-Rest
Day 7-Rest
Repeat

Work for three weeks and do a lower intensity/lower volume back off week for the fourth. Then train three more weeks using the same program. You have now earned a week off and then the need to change programs. Nothing works forever and this training will provide variety and stimulation. It may give you qualities that many followers of the Little Dragon seek. Here are the exercises and the dosages.

Workout A

1. KB or Dumbell Front Squat
alternate with Kettlebell Pullover, 5X5 each.

2. Clean and Press. KB, DB, or Barbell 3 min straight.

3. Kettlebell Crush Curl
alternate with KB Alternating Floor Press, 5X5 each.

Rest adequately, but don’t be lazy. Pace yourself to go 3 minutes
in the Clean and Press.

Workout B1

1. KB Racked Torso Twist
2. 1/2 Getup
3. One Arm, One Legged, Plank
Do each exercise for 1 minute (30/30 for single limb)
Repeat for THREE cycles.

Then Forearms. Use a ThickBar or towel wrapped bar.
1. Wrist Curl
2. Reverse Wrist Curl
15 Reps each, alternate these for THREE cycles.

Workout B2

1.Stability Ball Situp w/ weight
2.Knee Raise or Leg Raise
3.Russian Hot Potato
Do each exercise for 1 minute.
Repeat for THREE cycles.

Then Foreams. Use a ThickBar or towel wrapped bar.
1. Reverse Curl
2. Behind the Back Wrist Curl
15 Reps each, alternate these for THREE cycles.

Track Work. I’d suggest you do this on your “B” day.

You choose the distance and volume of each component. If you haven’t been running and running fast, break in slowly. This is highly individual. Use common sense.

Do things in this order. Do not deviate.
1. Joint Mobility and Warmup
2. Jog
3. Sprint at 70% of max effort
4. Walking Lunge
5. Recovery Walk
6. Repeat (Build volume and intensity slowly).
7. Warm down mobility
a-Russian Pump
b-Cossack
c-Kneeling Arch and Round
Do each of these for one minute straight.

As far as progression on the strength and forearm/ab work, get the necessary amount of reps then add weight. Small incremental increases will insure constant improvement.

Diet should be simple. Focus on lean proteins, leafy/colorful vegetables, and healthy fats. Reduce calories initially by “eating clean”, then practically by about 100 calories per day each week. Example,..Week one, 2400 calories per day, Week two, 2300 calories per day. Etc. We could discuss this all day, but keep these simple rules intact and follow the energy formula. To strip away fat (energy), your output must be increased,
(exercise), and input must be reduced.(calories).

You must get adequate rest on this program. It involves different types of training and if any one of those variables is new to you,…you will FEEL it.

Follow this plan, choose your parents correctly, and you may be on your way to being the next superstar. This workout is the mustard. Let’s see if you can cut it.