On Health, Fitness & Jeet Kune Do

I began this series by discussing the physics of striking, followed by guidelines for functional strength training. The crux of raw physical ability in martial arts, regardless of size or strength, is effective understanding and use of biomechanics.

More specifically, the secret to maximal power generation is the efficient use of the kinetic chain.

The kinetic chain involves the group of body parts that generate and transfer transfer energy from the initiation of a technique to the final execution. In the case of a punch, energy transfer starts from the ball of the back foot and travels up through the arch, the ankle, the knee, the hips, the waist, the back, shoulder, the elbow, the wrist, and finally out through the last three knuckles. Each link along this chain has its own potential to generate and add its energy to the cumulative end product. With the correct sequence and proper timing, a straight lead punch or kick can deliver the same or greater force than the average rear attack. This is where the concept of the whole being greater than the sum of its parts, comes into play. Far advanced in his thinking, Bruce Lee saw the potential in this principle as is evident from this quote:

“The whiplike or coiled-spring action of the human body in its striking movement-pattern is a remarkable phenomenon. . . .The timing is such that each segment adds its speed to that of the others.” -Bruce Lee, from the Tao of Jeet Kune Do

Biomechanics has shown us time and again, that selective contraction and relaxation, coupled with precise timing and body alignment through the kinetic chain of any specific technique, can yield truly tremendous results. A prime example is Bruce Lee’s famous one inch punch, where he generated enough force, over the course of one inch, to send a grown man reeling backwards.

These are the details that dedicated martial artists spend years cultivating and perfecting through experienced instruction and feedback, development of body feel, and application through practice. Jeet Kune Do specifically focuses on these subtle yet tremendously powerful details. I can rattle on about structural alignment, the power line, footwork, hip torque, leverage, timing, etc., but ultimately as Bruce Lee said. “Knowing is not enough, you must apply.”

Happy training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com

Bruce Lee was roughly 5′ 7″ in height and weighing in at about 130 lbs, putting him in the super featherweight boxing weight class, yet he was purported to have heavyweight punching power.

The synergistic elements that came together in Bruce Lee’s legendary physical feats are too numerous and complex to discuss in a blog post. It does, however merit mention that these elements were not only physical in nature, but also mental, emotional, and dare-I-say . . .spiritual. In any case, as Ted Wong said “Don’t expect Bruce Lee-like results, unless you’re willing to put in Bruce Lee-like hours to obtain them.”

Keeping this in mind, let’s move on to the exercises. Physical strength is not the most important aspect of a good offensive, but it certainly helps. In a martial arts (or any athletic activity) strength training regiment the more important elements to consider are:

1. Core Strength

2. Explosive Strength

3. Stabilization Strength

All of these strength elements are interrelated, but for the sake of brevity I will just hit a few key points on each. A word of warning, however, the following exercises can be dangerous if not properly performed. Consult your trainer before you begin a strength training routine.

On to the the exercises:

Core Strength:
This goes way beyond sit ups and crunches. The core is a rather large and complex group of muscles that control the movements of the torso, so your strength exercises should focus on engaging all of them. This means, adding complex rotational forces such as one arm push ups, using a medicine ball for wood chops, overhead throws, oblique throws, etc., or just swing a sledge hammer, you get the point.

Explosive Strength:
This refers to the ability to rapidly activate your muscle fibers, overcome inertia, and rapidly accelerate. The only way to develop explosive strength, is through explosive movements. This can be applied to just about any exercise, whether it be bench press, squats, or just throwing a medicine ball. Generally you will use less weight and then execute the motion as strong and fast as possible.

Stabilization Strength:
This refers to your body’s ability to maintain structural alignment during both static and dynamic exercises. Exercises in this category will involve introducing an element of instability. For example, lifting weights while standing on one leg, exercising on uneven ground like sand, grass or even a wobble board. One arm or one leg planks are great static stabilization exercises.

This should provide a rough idea of how to strength train for lead weapon development. Keep in mind that this is just a general guide and NOT a workout routine. Consult your trainer for proper technique and individually tailored plans.

In the final installment of this series, I’ll cover real “secret” behind powerful strikes.

Happy training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com

“How can I hit harder?”

This is perhaps one of the most common questions I am asked after a new student begins training. In Jeet Kune Do, the lead weapons (attacks thrown from the front arm/leg), are the primary weapons. Unlike the boxing jab or the kickboxing lead roundhouse kick which are setup attacks, the JKD frontal attacks are power strikes designed to deliver stunning or even knockout force. As simple as these techniques are, cultivation of adequate power can be challenging. First off, let me elaborate on a few important distinctions:

1. Force

2. Velocity

3. Power

In the world of physics , force is equal to mass multiplied by acceleration. For our purposes, I will simplify force as what causes our fists or feet to move. One way to increase the amount of striking force you can generate is just by increasing your strength, which is accomplished via resistance exercises. There are martial arts specific strength training methods that will really crank up your functional strength, but I will touch on these in Part II of this series.

Velocity is essentially speed and direction, the distance traveled in a specific amount of time in a specific direction. Increasing your perceived speed will generally be related to your level of explosiveness (the rapid acceleration) along with your ability to reduce telegraphic motion. This is important because although speed is simply moving fast, the quickness that is perceived by an observer will actually be influenced by multiple factors including preparation (telegraphing).

Power, on the other hand, is the amount of work done or energy transferred in a specific amount of time. For our purposes, power is what determines the amount of compression our kicks or punches generate on a target. In terms of real world application, compression is the amount of damage caused. A high powered punch will deliver high force at high velocity to compress a target (assuming whatever you are hitting is not more durable than your hand), while a low power punch applies force at lower velocity and will simply push it back. Power therefore, is equal to the force you produce multiplied by the velocity at which your hand or foot is moving.

Although these distinctions aren’t exactly adhering to actual textbook physics definitions, they describe athletic attributes in applicable terms that can be broken down, observed, trained and improved.

So, my point is that if you want a punch or kick that really packs some sting you’re basically going to have to hit hard AND fast.

This is obviously a very simplified breakdown of some of the important elements that determine a “powerful blow”. I’ll cover more in future articles.

Next I’ll touch on some specific training techniques that will help you cultivate serious strikes.

Happy training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com

Through what seemed like a series of seemingly random events, I recently came in contact with a Mike Anderson. Although the name sounded familiar, I couldn’t pin it down. During our conversation, Mike made reference to some of his accomplishments, yet it was not until after I hung up the phone that the full realization hit me . . . I had been asking for advice from one martial arts’ living legends!

In our preoccupation with the present, it can be easy to forget the growth, accomplishments, and the lessons that have ultimately led us to now.

Congratulations to Mike Anderson who was awarded the first ever ArnoldClassic Martial Arts Lifetime Achievement Award earlier this month.

Mike Anderson is perhaps the single most influential individual in the world of full contact Karate and Kickboxing, having ushered in a new era of contact sport fighting in the United States. Taking on a pivotal role during a time when big names such as Joe Lewis, Mike Stone, Chuck Norris, Bill Wallace, and of course Bruce Lee were establishing their places in martial arts history.

During this rise in sport Mixed Martial Arts ( MMA ) it’s only fitting to recognize the leaders that set the foundation to martial arts today. As the largest sports/fitness celebrations in the world, the Arnold Classic gave Mike Anderson due recognition.

Thanks for all your hard work and generosity.

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com

To find out more about the Arnold Classic, visit
http://www.arnoldsportsfestival.com

I have been practicing Jeet Kune Do for years, yet I still find myself wondering, at times, “What exactly is Jeet Kune Do?”

It might seem a little odd for someone who teaches JKD to be asking this question, yet this phenomenon has become rather usual in the present JKD era. Whether on YouTube or the latest martial arts forum, there tends to be an atmosphere of “This is JKD,” with “That’s not JKD.” I won’t go into all the details as this is easily researchable, but suffice it to say that the details are numerous and varied.

Jeet Kune Do has as many meanings and interpretations as there are people asking about it. To add to the confusion, there is a bit of truth to all the different accounts. Yes, there are concrete, historically verifiable, scientifically derived techniques and methods in Jeet Kune Do yet there is also an element of change and fluidity. Sadly, however, there are many who have distorted this special element by claiming the name of Jeet Kune Do without really understanding or honoring its fundamental principles.

I suppose the reason why I still ask myself the question of “What is JKD?”, is because Jeet Kune Do is a journey. It is a journey of personal development and discovery. A journey of self evolution. I change, grow, and adapt with my experiences and so my understanding and perception of JKD also changes.

I am reminded of a well known Bruce Lee quote, “Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.”

Perhaps this was the founder’s master plan. To introduce an element that would fuel our desire to search for and know the truth.

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com