Tag Archives: guide to striking power

End of Summer 50% OFF Sale!

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All Warrior Fitness Training System Programs are 50% Off!

Sale ends Labor Day, September 2nd, at midnight!

 

 

Ninja Mission Program 1 – “The Sword Master” 

You will train like the ninja of feudal Japan preparing body, mind, and spirit through rigorous physical training and martial practice.  Every Ninja Mission will include:

  • Brand New Combat Conditioning Workouts!
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  • Ninja Weapons – Unique Drills for Flow & Power!

In This Program You Will Receive:

  • Ninja Foundations Workout Video 1
  • Ninja Foundations Workout Video 2
  • Ninja Sledgehammer Workout Video 1
  • Ninja Sledgehammer Workout Video 2
  • Ninja Metabolic Conditioning Workout Video 1
  • Ninja Metabolic Conditioning Workout Video 2
  • Ninja Flexibility Video
  • Ninja Mission CoverNinja Mobility Video
  • Sword Flow Drills Video 1
  • Sword Flow Drills Video 2
  • Sword Flow Drills Video 3
  • Sword Flow Drills Video 4
  • Sword Cut Flow Video 1
  • Sword Cut Flow Video 2
  • TenChiJin Breathing Video
  • Ukemi with Sword Video
  • Ninja Challenge Video 1
  • Ninja Challenge Video 2
  • Ninja Mission 1 Calendar (PDF)

This program contains over 95 minutes of video footage plus a complete calendar of how to put it all together.  

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Your Mission, Should You Chose to Accept It….

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By Jonathan Haas
Forward by Jack Hoban, Shidoshi

Since ancient times, stories have abounded about the legendary physical prowess of martial artists.

Today’s lifestyle, coupled with a lack of knowledge about how to combine fitness and budo, has led to a rapid decline in martial artists levels of strength and conditioning.

Warrior Fitness will help you and your students attain a new level of strength, flexibility and endurance — quickly and with little chance of injury.

 

Warrior Fitness combines old school fitness with modern exercise science.

Warrior Fitness covers:

      • Flexibility
      • Joint mobility
      • Flow drills
      • Breathing exercises
      • Strength exercises
      • Conditioning exercises
      • Recovery
      • And much more…

 

E-Book Version Only $25  $12.50 USD via PayPal (no shipping cost!):

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Warrior Fitness Guide Striking Power – Level 1 (e-book)

by Jonathan Haas, 9th dan Bujinkan Budo Taijutsu and certified Underground Strength Coach

  • WF UG Cover1Specific Physical Preparedness for ALL striking arts from old school Traditional Martial Arts to modern MMA!

  • Learn how to build a powerful structure to stabilize punches, kicks, and martial movement!

  • Discover how to use low-tech, high yield tools to strengthen strikes throughout a range of motion!

  • Sledge Hammer for force production, rotational strength, grip strength, and old school conditioning!

  • Medicine Ball for explosive strength and rotational strength!

  • Resistance Bands for force production, rotational strength, increased stabilization!

  • Bodyweight Exercise and Isometrics for structure and stabilization!

  • Discover how to use Intelligent Tension rather than general tension to power strikes!

  • Learn Breathing and vibration exercises for recovery and restoration!

  • Pure, 100% actionable content – no fluff, no BS, no filler!

  • Sample Workouts!

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Martial Power Cover1Martial Power Program

 

  • High-Intensity Fat-Burning Circuits: each Martial Power Workout can be completed in less than 30 minutes, yet those 30 intense minutes melt fat faster than hours of mind-numbing cardio-style exercise.

  • Complete Joint Mobility warm-up program and Active Recovery: specific low-intensity mobility exercises will increase your level of readiness by stimulating blood flow to prepare the body for work while lubricating each joint.

  • Real Martial Applications: each exercise has been carefully selected to create the highest level of specific conditioning while building and reinforcing your martial skill sets.

The Martial Power Program includes:

4 Video Workout Briefings that will help you BUILD LEAN MUSCLE and TORCH FAT so you can train like a true NINJA while building up more strength, conditioning, and powerful athleticism! ($97 Value)

 

Video of Jon’s Personal Joint Mobility Routine. This is the routine from my daily personal practice that will prepare the body for training, increase local blood flow to muscles, and aid in removing toxins from the body! ($37 Value)

 

Martial Power Program Manual That will lay out the workouts, 8 week programming schedule, pictures of the exercises, and advice on active recovery training. ($37 Value)

 

**BONUS** Video on Sanshin no Kata Training Drills That Will Take Your Training to a Whole New Level and Increase Your Martial Power! ($37 Value)

 

You Will Be Transforming A Whole Lot More Than Just Your Body… You’ll Be Transforming Your Mindset, Mental Toughness, and Martial Skill As Well!

 

 

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Learn unique and powerful breathing exercises drawn from martial arts, qigong, and yoga that will teach you how to Adapt AND Perform Under Stress!

Evolve Your Breathing Program

  • Evolve Your Breathing Video containing Jon’s private Breathing Workshop for Warrior Fitness Gym clients only, complete with detailed instructions and demonstrations of each breathing technique. This course is about how to use the breath to aid the body in adapting to and performing under stress!

  • Evolve Your Breathing Manual containing background, detailed written instructions, how to incorporate these powerful techniques into your daily routine, basic programming information, much more…

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4 Principles For Punching Power

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Principles of Striking Power

 

1.    Whole Body Power

All movement happens in real life happens in three dimensions, so why train exercises that only incorporate one or two?  Training muscles in isolation, unless it is used to rehab a specific injury, range of motion, or strengthen a particular muscle to add to the whole, does not work in martial art.  With very few special exceptions, the majority of exercises in this manual will train movements in three dimensions utilizing diagonal, rotary, and angular strength, not muscles. As discussed above, this is the goal of SPP – neurological adaptation.

 

2.  Stored Elastic Energy (SEE)

Stored Elastic Energy is basically the potential energy stored in tendons and connective tissue as a way to power movement.  An easy exercise to begin to feel stored elastic energy is to stand in a natural stance with feet shoulder width apart.  Bend your right arm and raise it up to shoulder height as if you were about to throw the most telegraphed punch in history (don’t worry, it’s just an exercise).  Now, lead from the elbow and pull your fist back.  Allow your torso to rotate, but keep the feet planted and the hips facing forward.  When you reach the end of your range of motion, hang out there for a second and feel the tension (torque) on the spine.  Now simply relax and release that torque to throw the punch.  Don’t add any driving forces with muscle.  You can’t propel it any faster; you’ll just slow it down.  Feel it?  Try it again.  Do it with the other arm.  Remember the feeling.  This is stored elastic energy (SEE). This point here about creating torque or stored elastic energy (SEE) in the spine is essential in being able to move powerfully without winding up or telegraphing the movement. If you are having trouble feeling it, try to exaggerate the movement. Make it much larger than necessary to study the feeling. It should feel like a tension in the lower back near the bottom of the spine. When this tension (torque) is relaxed (released), the movement happens.

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3.   Structure / Kamae

 Many people tend to use the terms alignment and structure almost interchangeably but in actuality, alignment is a component of structure. For example, looking at a natural standing posture, good alignment would be:

  • Crown up
  • Chin down
  • Shoulders packed down
  • Spine lifting up (through crown)
  • Spine pulling down (through the sacrum)
  • Hips under shoulders
  • Knees under hips
  • Mid-foot balance
  • Chest is relaxed
  • Butt not sticking out
  • Hips are open
  • Knees are over the toes
  • Weight evenly distributed (50/50)
  • No leaning forward or backward

This puts the whole body into proper alignment. Structure also includes (in my lexicon) the balance of tensions within the body’s soft tissues. Think of spine as the mast of a sail boat while the soft tissues (fascia) act as the stays keeping the tensional balance.

 

4.           Breathing

 How often do you think about breathing as it relates to striking?  Yet it is absolutely essential to maintain proper breathing when in combat or simply hitting a heavy bag, mitt, or an opponent.  Lack of breath control affects the rest of your body and hinders your overall performance.

This article is from my e-book manual, Warrior Fitness Guide to Striking Power.

Want to learn even more about how to bring together fitness training with your martial art practice for vast performance improvement?  Join me on a 6-week journey where I take you behind the curtain and show you how to build Martial Power!

MP

Intelligent Tension For Striking

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How intelligent is your usage of tension in striking?

All too often in training our punching and kicking techniques, we find what I’ve come to label as “dumb tension”.  This is used by martial artists across the board either accidentally through lack of understanding of how the body should work, or taught and passed down from teacher to student on purpose through a lack of knowledge.

Dumb tension is defined as either the complete usage of whole body, generalized tension to attempt to deliver extra power to a specific kick or strike, OR the complete lack of any and all tension to attempt to whip a wet noodle-like strike at the opponent or target.  Both of these things miss the boat, in my opinion.

Walk the Middle Path

Intelligent Tension (IT) is simply walking the middle path between the two extremes and using the appropriate amount of tension required, and only that amount, to coordinate whole body power into a strike.  More tension does not necessarily equal more power in terms of striking.  Actually, the more tension recruited for a movement, the more you apply the brakes physiologically since your body is now moving against itself in an attempt to use generalized tension.  When both the agonist muscle and antagonist muscle are working against each other the result is less overall power delivery for the strike.  Learning to appropriately activate only the muscles necessary to accomplish the task removes the brakes, ups the power wattage, and increases the efficiency since you are no longer using energy you don’t need.

Additionally, the more tension created in a movement, the less mobility you have.  If you look at tension and mobility on one line with tension on one side and mobility on the other, the more you have of one, the less you have of the other.  When we train the nervous system to fire high tension all the time, we lose mobility and range of motion.  While this is perfectly acceptable and absolutely essential for a purely low-gear strength based activity like dead lifting, it is not fine for martial arts.

This article was a short excerpt from my manual, Warrior Fitness Guide to Striking Power.

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Get The Warrior Fitness Guide to Striking Power (e-book) and the original book, Warrior Fitness: Conditioning for Martial Arts (e-book) FREE when you pick up my brand new program –          WarFit Combat Conditioning!

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How to Develop Wrists of Steel

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Martial arts training, especially in arts like Bujinkan Budo Taijutsu, Aikido, and old school Jujutsu, tend to put a lot stress on practitioners’ wrists due to the various types of wrist locks and throws.  Over time this can lead to chronic wrist pain, soreness, and even permanent injury. Continue reading →