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  • 8/12/2019 Selected Blog Posts 2013

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    S!no'al (l$d

    (rticle about @ynovial 0luid

    )he above lin" leads to an article on the Yoga Journal about synovial fluid and e*ercise. )his is very helpful in

    understanding its benefits what it really does and so forth. )he article also has tips on potential problems to

    loo" out for in practice and how to avoid or wor" around them. )he goal as always with Yoga is long term $ointintegrity and overall health!

    )ron&amer *a'e %htle! + &he rt o Perect Practce

    http//www.youtube.com/watchAvBLuv(Osenrs

    +;indfulness in your movement,C +&ractice ma"es permanent,. )hose are my two favorite uotes from this

    video which was e*cerpted from Dave

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    Kata B$nka Prnc.les

    # would li"e to pose this uestion as a way to start another useful discussion. 'ow may we discover wor"able

    applications for "ata based on principles compared to what bun"ai we have been taught alreadyA 'ere is an

    e*cellent article # found that compares and contrasts the "atas of different styles in the conte*t of learning how

    to create variations from the core techniue. Of course thoroughly learning "ata as it is taught is important in

    order to absorb the principles of the style and internaliFe it. Once we have those principles we can wor" fromthem naturally and the variations flow from there.

    omparative Kata -www.budotheory.ca/inde*.php/articles/18-resources/resvideo/?2-comparative-"ata-hen"a

    Join the discussion over at =oogle> - https//plus.google.com/324763?37?75?61783413/posts/hGt;ugbHt$h

    /akng the Connectons

    http//bamboospiritma.blogspot.ca/1234/33/ma"ing-connections.html

    :e sure to read the e*cellent article above which tal"s about connecting ideas between styles.

    Some of the greatest martial artists in history had one thing in common and that was the ability

    to make the connections. Jigoro Kano connected the concepts of various jiu jitsu styles into

    Judo

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    Kee.ng &r$e to the &radtons

    )he growth process that ta"es place when you push past your comfort Fone is invaluable. (s such it is important

    that we do not water down our teachings and traditions. )hat way our students can also wor" through this

    growth process. (ttaining a blac" belt is a sign of perseverance and a dedication to learning not how much you

    paid for it! )he etiuette is in place to discipline the mind.

    (rticle page % Keeping true to the traditions of our martial arts -

    http//warriorspirithrd.blogspot.com/1234/33/"eeping-true-to-traditions-of-our.html

    (lso feel free to chec" out our discussion thread on this article -

    https//plus.google.com/335?43714?7483?759176/posts/f"68DwN@o)9

    &he role o ree s.arrng

    ;r. D$urd$evic https//plus.google.com/>DanD$urd$evicplusM a regular contributor at our ;artial (rts

    0orums put up a blog post that # thought would be very beneficial to my readers. #ve heard the +my styles

    techniues are too deadly for me too allow sparring, argument too many times to ignore. &ersonally # fall in line

    with the argument made by bo*ers % everyone has a plan until they get hit! )hat being said it is indeed to

    important to have a range of sparring drills and training methods to prepare yourself for contact sparring of any

    sort. (nyhow chec" out the blog post for some well reasoned thoughts on the matter -

    http//dand$urd$evic.blogspot.com/1234/32/the-role-of-free-sparring.html

    &aekwondo 's Kra' /aga

    http//retford-martial-arts.co.u"/martial-arts-mindset-part-1-tae-"won-do-vs-"rav-maga/

    )his article was posted by a user on our ;artial (rts 0orums. #f you would li"e to $oin the discussion on thistopic head over to the original thread -

    Discussion thread on this article -

    https//plus.google.com/335196842??4324842448/posts/6*a)Fsh0h?

    'ere is what ;r. olman had to say on this topic at the discussion thread -

    +obody in their right martial art mind fights e*actly li"e they perform in "ata formsM. Kata are basically $ust

    drills to practice multiple techniues in combination with emphasis on timing distancing focus etc. Kata can be

    viewed as a single person drill. Just li"e a bo*er would do his shadow bo*ing but in a less involved way than "ata.

    ;artial(rts

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    &he role o ree s.arrng, contn$ed

    'ere is my own response -

    )hat last point in addition to the necessary secrecy is why forms were created in the first place. (ctually

    practicing "illing blows with a partner is neither practical nor ethical for obvious reasons. (lso as olman

    mentioned there were and are prearranged sparring drills. )hese can be changed to adapt to students involved.(nother point to "eep in mind is that when a teacher formulated a "ata it was based on his fighting e*perience

    distilled into basic concepts as well as a foundation of previous "ata. Of course the principles and intended

    applications would thusly be +encoded, in the form for the teachers direct students to learn and pass on.

    Hnfortunately we dont have full "nowledge of the original intentions behind all historic forms. #t is no wonder

    some people loo" at a form and dont "now what uses it has or how it correlates to +real, fighting. )hey do not

    "now the conte*t of the form within the original system.

    (ll of that being said #m not getting into the debate about which style is insert superlative or insult hereM

    )hats $ust silly and pointless. #t really boils down to two simple things in my mind. 3. &ic" a martial art based on

    availability accessibility personal tastes and goals as well as the ob$ectively measurable uality and

    professionalism of the school. 1. @tic" to it. )his should go without saying. 'owever most people miss the fact

    that really applying yourself to an art will give you a much deeper proficiency and a more practical use of it than

    if you $ust went through the motions. )raditional )KD has a surprisingly wide array of techniues fighting

    ranges and drills. (ny dedicated student who stic"s with it through blac" belt and supplements with a grappling

    art will have a very well rounded fighting style.

    )hat being said of course Krav ;aga is certainly not lac"ing in realism or techniues. (gain #m not arguing for

    better or worse styles.

    Karate stor!

    # am sure that at least a few of my readers are familiar with the history of "arate and its development. # $ust

    thought # would share a bit of information for those less familiar. )he change in the "an$i for "arate was

    philosophical in nature % +"ara, meaning +void, or +empty, ta"ing on Ien-li"e meanings in addition to the

    obvious martial applications. Of course weapon s"ills in "obudo are a natural e*tension for the most part of the

    empty hand s"ills in "arate. (lthough this is something # am still learning more about to be honest!M

    )he change in the "an$i was also a way to ma"e "arate more acceptable to the Japanese public at the time that it

    was being spread to the mainland as the original meaning of "arate was +hinese hand,. #n a way this was a

    political move and it did cause some recoil in O"inawa. # personally have no opinions on this since # need to

    learn more about the history of each country involved.

    onetheless # do en$oy learning about the connections between the martial ways of hina and O"inawa.

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    Karate stor!, contn$ed

    #n case you are interested in our previous discussion about the connection between

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    Sta! strong + kee. lookng orward5

    Nemember that obstacles are what you see when you lose sight of your goal. )he valley you find yourself in before

    the climb bac" up is not a trial. #t is a lesson % a blessing even % that you recogniFe when you ta"e account of the

    wisdom and friends youve gained along the way. (nd when your start climbing that ne*t mountain you may

    find it a $oy a wonder and a test of the strength and love you KO< that you already have.

    One arm .$ll$. tranng

    :elow is an article on false grip pullups which help wor" towards (rcher pullups and muscle ups. ( muscle up is

    essentially doing a pullup and continuing into a dip. ( false grip puts your wrist into a position where you are

    able to get up into a dip. &racticing false grip pullups will help with building up the techniue grip strength and

    range of motion for muscle ups.(rticle page % 'ow to Do a 0alse =rip &ullups

    http//chadwaterbury.com/how-to-do-a-false-grip-pull-up/

    :elow is a video on (rcher pullups which help you train for the #ron ross a difficult gymnastics s"illM ;uscle

    Hps and one arm pullups. You can use (rcher pullups to focus more on the pulling hand or for muscle upsM on

    the pushing-outward hand for #ron rossM.

    http//www.youtube.com/watchAvB'6mKc2y55to

    https://plus.google.com/s/%23fitnesshttps://plus.google.com/s/%23strengthtraininghttps://plus.google.com/s/%23strengthtraininghttps://plus.google.com/s/%23strengthtraininghttps://plus.google.com/s/%23strengthandconditioninghttp://www.youtube.com/watch?v=WlBFZEH3SbQhttp://chadwaterbury.com/how-to-do-a-false-grip-pull-up/http://www.youtube.com/watch?v=H4mKc0y55tohttps://plus.google.com/s/%23fitnesshttps://plus.google.com/s/%23strengthtraininghttps://plus.google.com/s/%23strengthandconditioninghttp://www.youtube.com/watch?v=WlBFZEH3SbQhttp://chadwaterbury.com/how-to-do-a-false-grip-pull-up/http://www.youtube.com/watch?v=H4mKc0y55to
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    One arm .$ll$. tranng, contn$ed

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    %arror /entalt!

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    S.ecct! n tranng

    # am certainly a huge advocate of building strength and fitness. 'owever # also try to remind all of my students

    that it is necessary to engage in training specific to your athletic activity of choice. )his way you will be able to

    properly e*press that strength in movement!

    Hnderstanding @port @pecific G*ercises http//www.higher-faster-sports.com/sportspecific.html

    #n the beginning it is indeed important to build +absolute strength, in the muscles needed for your chosen

    activity. )his provides a foundation for the other end of the strength spectrum +speed strength, or power. On the

    other hand if you started on the speed strength end of the spectrum bas"etball for instanceM you can still get

    some benefits to power by wor"ing on absolute strength.

    +(bsolute strength % )he ma*imum force an athlete can e*ert with his or her whole body or part of the body

    irrespective of body siFe or muscle siFe,

    G*planation of strength -http//www.brianmac.co.u"/strength.htm

    +&ower V0orce W DistanceM X )ime represents the product of strength and speed of movement e*pressed in

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    Cal tranng, contn$ed

    0or more read his full article here - http//pccblog.dragondoor.com/i-am-not-a-gymnast/

    Dont forget to chec" out my article on the sub$ect as well -

    http//www.$ohnston"arate.com/1231/28/progressive-calisthenics-for-strength.html

    (lso for plenty of free videos -

    http//martialartsplaylist.blogspot.com/1234/21/body-weight-training-videos.html

    8atng or strength5

    (fter a hard wor"out or martial arts practice its important to put uality food into your system to help you

    recover! )he important thing to remember is to ma*imiFe the nutrient to calorie ratio as much as possible.

    @econdarily prepare nutritious meals that taste good to you. ( good satisfying meal after a hard session

    promotes good health. Just remember to ta"e moderate portions and to ta"e time to really savor the meal. )his

    will help to prevent over-eating. :esides having leftovers is usually a good thing!

    :elow is an affordable recipe that serves 31. #m not saying this "ind of recipe is best though! #t is simply an idea

    for a high uality high protein meal at a low cost per serving. Nemember to both train (D eat for uality

    results!

    http//americanfood.about.com/od/classicchowdersandstews/r/beefstew.htm

    'ere is a page with recipes for vegetarian soups and stews as well -

    http//www.coo"inglight.com/food/vegetarian/vegetarian-soups-stews-22631222291281/

    Eegetables ma"e great sources of protein fiber vitamins and minerals!

    /ore on the ne7t .age

    http://pccblog.dragondoor.com/i-am-not-a-gymnast/http://www.johnstonkarate.com/2012/09/progressive-calisthenics-for-strength.htmlhttp://martialartsplaylist.blogspot.com/2013/02/body-weight-training-videos.htmlhttp://americanfood.about.com/od/classicchowdersandstews/r/beefstew.htmhttp://www.cookinglight.com/food/vegetarian/vegetarian-soups-stews-00412000072092/http://pccblog.dragondoor.com/i-am-not-a-gymnast/http://www.johnstonkarate.com/2012/09/progressive-calisthenics-for-strength.htmlhttp://martialartsplaylist.blogspot.com/2013/02/body-weight-training-videos.htmlhttp://americanfood.about.com/od/classicchowdersandstews/r/beefstew.htmhttp://www.cookinglight.com/food/vegetarian/vegetarian-soups-stews-00412000072092/
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    /! essa! on le7blt! + .age 1

    )he last part of the reuired e*amination for becoming a certified fitness trainer through #@@( #nternational

    @ports @ciences (ssociationM involves writing si* essays. ( host of different topics are provided to choose from.

    0or one of them # chose the following % +0amiliariFe yourself with safe and effective e*ercises for improving

    fle*ibility in each $oint of the body and discuss when each is necessary or desirable., Gach essay is reuired to be

    a minimum of 152 words but there is no ma*imum word count reuirement. 0or this particular essay it turnedinto 3323 words and #m actually uite proud of it. 'ere it is in its entirety.

    ZZZZZZZZZZZZZ-

    (s a martial artist with many years of e*perience # have had the good fortune of learning and testing out many

    "inds of stretching. # have found that it is important to have a variety of +active fle*ibility, stretches where one

    uses muscular control to help affect the range of motion of the stretching techniue. Yoga and &ilates postures

    have been very effective for me and my martial arts students in helping +open up, not only the hamstrings and

    shoulders but correct postural problems in our bac"s and help strengthen the bac" muscles while doing so. )his

    is very desirable for practicing martial arts and for many types of resistance training. # can imagine that

    performing many types of Olympic lifts would be greatly assisted by improving ones posture bac" strength and

    spinal health.

    @tatic stretching from my e*perience is not conducive to resistance training which is supported by research. #

    have found that performing dynamic stretching % $oint rotations and so forth % form an integral part of any

    warmup routine. )his is very important for warming up the $oints and muscles that are specific to the wor"out

    and it also lubricates the $oints with synovial fluid allowing for improved function of the $oints.

    )his is necessary for s"ill wor" such as in martial arts gymnastics and so forth as well as resistance training of

    almost any "ind. (s an e*ample before we train any (i"ido techniues we carefully practice wrist rotations and

    wrist stretches. )hese help prevent in$ury to the wrists when practicing the various wrist loc" techniues and thestretches also help us to further ingrain the motions of the techniues. #n this way such stretches have +$oint

    specificity,. )here are many e*amples of such $oint specific stretches that assist in martial arts techniues.

    (s far as resistance training goes we have indeed found that it does contribute to increased $oint fle*ibility. #

    previously mentioned Yoga and &ilates. )hese disciplines do tend to help build strength throughout the full range

    of motion of the e*ercises as well as balance and posture. @imilarly other disciplines of body weight movements

    have been very helpful in not only building strength in +natural, movements but balance coordination and

    agility. @uch movements include various pushing pulling and suatting e*ercises and many more.

    (s an e*ample # generally start most new untrained "arate students with a short list of Judo style stretches and

    "neeling pushups or wall pushups if necessary. @uch pushups are fairly remedial e*ercises that allow students tolearn the basic form and help stretch out the muscles and $oints while using the muscles to stay in control of the

    motion. Developing muscular control is a very important concept in both fle*ibility and martial arts. )here are

    remedial variations of almost any e*ercise one can imagine especially in calisthenics. )he position leverage and

    range of motion may be ad$usted in any calisthenics techniue such that it can be made more difficult

    progressing the techniueM or less difficult regressing the techniueM.

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    /! tho$ghts on detar! s$..lements

    )he dietary supplements industry is a huge one % with total sales in the H.@. coming in at [11.3 billion bac" in

    122?.

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    Settng tranng goals

    # try to "eep the habit of writing out a training program for each new personal training client. )his helps both of

    us set clear goals to wor" towards. Last night # wrote up a fairly basic training program for a client who will be

    coming in this evening. 'e seems fairly motivated to lose weight and get in shape. 'ere is hoping that we can get

    into a good groove.

    Of course we have to remember that consistency hard wor" and motivation are paramount in any endeavor

    especially training! =ranted it is important to personaliFe wor"out programs whether for ourselves or for a

    client. Hnderstanding our emotional and mental health at the time not $ust our physical health should of

    courseM be ta"en into account when planning our training.

    (lso we have to figure out @.;.(.N.). goals. @pecific measurable attainable or actionableM relevant or

    realisticM and timely. #f our goals are vague and not concrete or measurableM there will not be any clear

    ob$ective way to wor" towards them. @pecificity deals with not $ust numbers hitting a set / rep goal or how

    much weightM but also the reasoning behind the goals. :asically our long term goalsM should help us define our

    @.;.(.N.). goals % li"e comparing strategy to tactics.

    'ere is an e*ample. Do you want to become a better competitor in bo*ing or prepare for a specific matchupA You

    will have to define your strategy around this and your training goals and tactics must support your strategy. Of

    course your coaches will be of great help in developing a sound strategy for winning. )he types of training you

    will want to set goals for will include % attending the gym to wor" with sparring partners who can help you

    prepareC improving your physical conditioning set specific goals for roadwor" sprints etc based upon how many

    rounds the match will beMC highly specific padwor"C highly specialiFed strength and conditioning wor" that will

    improve the physical ualities needed to defeat your opponentC and so forth.

    :elow is a great motivational article on @.;.(.N.). goals that includes a printable &D0 wor"sheet!

    http//www.spar"people.com/resource/motivationParticles.aspAidB3986

    (rst d 8mergenc! *rlls

    )hose of us who are teachers are responsible in some way or another for the success that our $uniors en$oy.

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    &he /echansm o Stress

    http//www.youtube.com/watchAvBI-5))44YG&g

    +(mir ;ourad tal"s about the mechanism of stress and e*plains that the human system is conditioned by

    e*perience.,

    Definitely an illuminating tal" on reorganiFing our +human system, in such a way that we can deal with stress

    and achieve clarity of perception. @tress is indeed called a ma$or health epidemic in recent years but it is also

    impossible to be stress free. Let us learn to push through and persevere and not let our emotions control us % yet

    also remember to not deny our emotions which are part of being human. Let us ta"e out the time to introspect

    reorganiFe your thought habits and learn how to not simply cope with stress but come from a place of calm

    strength % +the eye of the storm,. (s the teacher says in the video +self "nowledge means to inuire into the

    self.,

    Sandbag tranng

    http//owen$ohnston"arate.files.wordpress.com/1234/28/imgP12342833P3?5235P297.$pg

    http//owen$ohnston"arate.files.wordpress.com/1234/2 8/imgP12342833P3?6849P325.$pg

    @andbag training is incredible for building functional real world strength. #t is also relatively ine*pensive. )he

    pictured sandbags cost [6 each at a local hardware store. (n army duffel bag can usually be found at army

    surpluses for [35-12 on average. # love training with these because you can do almost any type of lift with them

    and the fact that the sand shifts around forces you to stabiliFe the bags giving you a harder wor"out. @andbag

    training is very useful for firefighters and combat athletes such as cage fighters and wrestlers.

    )ry tossing two sandbags into one and try a few lifts % firemans carry clean and press curls suats swings. Orput one sandbag each in two sturdy bac"pac"s and hold them anyway you li"e while wal"ing. # recommend

    holding one in each hand and building up to wal"ing a uarter mile with them. #t wor"s the legs bac" and

    especially the arms. Gventually try bear hugging a duffel bag with two sandbags in it while wal"ing. :uild up to 4

    6 or even 5 sandbags in your duffel.

    0or more ideas read +Dinosaur )raining, by :roo"s Kubi" as well as articles on aw"ward ob$ect lifting which #

    will lin" belowM. &robably my favorite online article on the sub$ect is the one that # lin" below as it details the

    benefits of such training as well as how to put together your own sandbags and training routines.

    http//www.dieselcrew.com/how-to-odd-ob$ect-training

    http//Facheven-esh.com/real-world-strength/

    # have put together my own blog dedicated to odd ob$ect training so please chec" it out for videos and articles if

    you want to "now more. :elow is my article about the sub$ect -

    http//oddob$ecttraining.blogspot.com/1234/21/free-pdf-boo".html

    Dinosaur )raining is essentially a philosophy of \weight training / physical culture promoting a return to

    traditional strongman types of e*ercises and trainingR, Eisit the

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    Sandbag tranng, contn$ed

    Or feel free to visit the authors website at -

    http//www.broo"s"ubi".com/

    #f you are e*perienced in progressive calisthenics or gymnastics try wearing a sandbag while performing chin

    ups dips and other e*ercises. )his is one of many methods that can help you progress towards much hardermovements such as one arm chinups. )here are plenty of other great ideas on using odd ob$ects in con$unction

    with progressive calisthenics over at this article -

    http//pccblog.dragondoor.com/odd-ob$ect-training-with-bodyweight/

    )he blog that the article is hosted on is the official blog of the &rogressive alisthenics ertification community.

    )he certification wor"shops are organiFed by Dragon Door an industry leader in fitness certifications. )he

    certification was developed by &aul +oach,

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    &ho$ghts on tranng + 9slow and stead!9

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    Classcal Ja.anese martal arts dsc$sson

    #ve long wished for the opportunity to train in some more classical systems especially :u$in"an. ertainly

    theres so much +mystery, surrounding it and whole lot of +myth, but the :u$in"an group certainly seems to

    teach a very practical system. # also have a friend who has studied nin$utsu for some time and we have traded

    ideas on budo. # thin" a lot of him as a budo"a and have no doubt that his training is very practical. (nyway %

    this is an interesting video and #d li"e to discuss % bo$utsu of any "ind is a fascination of mine! #f you would li"eto $oin in on the discussion of these topics please head on over to the related thread on the ;artial (rts 0orums -

    https//plus.google.com/324763?37?75?61783413/posts/Np5uysn&:41

    #f you are not already a member of the forums visit below and clic" on the +(s" to Join, button on the top right

    hand side - https//plus.google.com/communities/3369431525?5792234321

    Benets o s4$attng

    http//brea"ingmuscle.com/strength-conditioning/a-loo"-at-how-suatting-affects-the-"nee

    0rom loo"ing at the benefits of suatting in the above article its no wonder that many martial arts styles

    practice suats and stance wor". ot only do these help protect the "nees but also help with the "ind of abilities

    needed for martial arts. On that note a lot of physical therapists get their clients to practice +invisible chair,

    while sueeFing a ball between their "nees. #ts an e*cellent rehabilitative e*ercise. &retty much every athletic

    activity we engage in and even many +real life activities, such as moving furniture involve the hands and feet in

    some way. #ts no mystery that having strong well trained $oints ligaments and tendons helps in a virtually

    endless number of activities!

    &hank$lness and learnng

    Yeah so #m actually a lot more than"ful than # sound most of the time. =od has really been wor"ing on myheart as of late. )imes are changing that is for sure and in this transitional phase % #ve been praying to =od a

    lot more. #ve learned to be more than"ful for all the things # do have and even the hard times and dar" times

    that have taught me so much. )here is a light at the end of every tunnel and we need to go through that $ourney

    for the learning process we go through. @ometimes we find an answer that we really needed and didnt realiFe

    there was even a uestion in the first place. #ts li"e the proverb that :ruce Lee stated once % ( wise man can

    learn more from a foolish uestion than a fool can learn from a wise answer.

    (nd by the way % how about that moment when you realiFe that all of the crap youve been going through

    actually had a pointA +ome bac" tomorrow.,

    http//www.youtube.com/watchAvBO-es(t81Jw

    /ore on ne7t .age

    https://plus.google.com/103841618685642891321/posts/Rp5uysnPB32https://plus.google.com/communities/114731250565870013102http://breakingmuscle.com/strength-conditioning/a-look-at-how-squatting-affects-the-kneehttp://www.youtube.com/watch?v=O-qesAt92Jwhttps://plus.google.com/103841618685642891321/posts/Rp5uysnPB32https://plus.google.com/communities/114731250565870013102http://breakingmuscle.com/strength-conditioning/a-look-at-how-squatting-affects-the-kneehttp://www.youtube.com/watch?v=O-qesAt92Jw
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    &he )nner rt o Karate + book mn-re'ew

    # recently purchased a copy of this boo" and have been slowly wor"ing my way through it. #t primarily deals with

    the deeper concepts of :udo and of course Karate. ;a-ai rhythm and cadence +yomi, and so forth. # appreciate

    the authors focus on Karate as a method of civilian self defense as contrasted to the sports mentality seen so

    commonly now. )here are uotes from ;unenori and ;usashi sprin"led throughout with commentary on them

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