Dave Kelly BJJ, Martial Arts

Understanding the Basic Concepts of Anticipation and Application for BJJ White Belts

Every one of us started from the bottom. It doesn’t matter whether we’re in a basketball or a football team, or we practice wrestling or Brazilian Jiu Jitsu, we all go through the similar white belt phase. This is the frustrating part where we learn the ropes, so to speak, and absorb the basic concepts and fundamental movement patterns of our chosen sport. In a way, it can also be said that this is where we paint a somewhat indistinct picture on a blank canvas. Our objective, of course, is to establish a solid foundation for all the things we’ll learn in the future, and everything starts with our mental toughness.

Former UFC veteran and BJJ black belt Vagner Rocha shares that Brazilian Jiu Jitsu regularly entails supreme mental concentration, especially when foreseeing your opponent’s next move and devising your own game plan. Rocha adds how this natural focus helps us not just on the mats, but also in other facets of life. So for us to take things a step further in terms of improving our white belt game, it’s imperative to understand BJJ’s core principles of anticipation and what they actually mean.

In their article on the outline of permutations and combinations, Pocketfruity points out the value of knowing when and how to quickly measure the different outcomes we should be concerned with. According to the piece, as much as our instincts play a huge role in this scenario, we still have to process and assess the number of options for every situation. Applying this idea to Brazilian Jiu Jitsu means it’s like facing a math problem in an orderly fashion, in which the solution leads to a submission or an escape. This notion doesn’t necessarily require us to become a math wiz, but rather it simply suggests the significant role of proper and logical judgment.

The white belt is basically the cognitive stage of our BJJ learning curve, based on a blog post by Infighting. This point is also where we exert most of our attention and energy on the execution of techniques. It still doesn’t come natural, as every movement is linked with our thoughts and each sequence is articulated by our limited grappling knowledge. To put things further in perspective, this phase is where we are like sponges and absorb as much information as we can from everyone and apply it on the mats.

Essentially, Brazilian Jiu Jitsu, and all the other forms of martial arts, involves assessment, logic, and application. There should always be definitive reasons for every movement, whether we’re shrimping or bridging, or applying or escaping a submission. Throughout this whole process of learning and practicing these basics, we’ll comprehend the importance of effort. Moreover, by knowing how to deal with different scenarios and measure possible outcomes, we’ll slowly but surely feel a more natural sense of flow and sweep our way into the next level.

Dave Kelly Spirituality

Meditation on the Tragedy of Confirmity

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With the U.S election upon us this entry seems somewhat appropriate given the respective track records of the two main candidates.

Ultimately the beauty of teaching and preparing lessons brings with it the opportunity for the teacher to evolve and deepen his or her own learning. Reading an article in High Existence I noticed the opportunity to adapt Nietzsche’s lesson on the tragedy of conformity into a positive affirmation I can use during my own meditation class.

This lesson and the affirmation compliments the visualisations I am using with my middle and high school students in order to make them feel more secure grounded and confident, therefore less reactive and more in control throughout the day.

__________________

A traveller asked the wise man. “What attributes are found in every man?” The wise man replied ‘The propensity for laziness and fearfulness.’ They hide themselves behind customs and opinions.’

In your heart you know that you will be in this world only once, there is no second chance. Will you let laziness and fear control your being?

Will you spend your life in fear of your neighbor, in fear of someone who demands conformity and cloaks himself with it?

I am fearless, I am neither lazy nor timid, I do not fear inconveniences and my dealings with my friends display unconditional honesty and unburdened kindness.

Through my actions I reveal my true self. My strength my confidence. I am a unique miracle. I dare to show myself as I am. I will show my uniqueness with every last movement of my muscles, consistent in my uniqueness I am beautiful, and worth regard.

When the great thinker despises mankind, he despises its laziness: for it is laziness that makes men seem like factory products, things of no consequence and unworthy to be associated with or taught.

A man or woman who does not wish to belong to the masses needs only to cease taking him or herself easily; I will follow my conscience, which flows with strength and shines with confidence.

Adapted from Friedrich Nietzsche Lesson on the tragedy of confirmity

Dave Kelly Martial Arts

Through a Lens Darkly (41): Three Views of a Young Boxer

benjudkins's avatarKung Fu Tea

Vintage postcard showing a "Young Boxer" with sword. Early 20th century. Source: Authors personal collection. Vintage postcard showing a “Young Boxer” with sword. Early 20th century. Source: Authors personal collection.


Meeting the Boxer

I recently had the good fortune to meet one of my favorite Chinese Boxers.  I had been stalking him for years.

This early 20th century postcard was probably purchased in Beijing and then mailed to Tianjin on February 5th, 1909.  The card itself was published by J.H. Schaefer’s Kunstchromo, Amsterdam.  While this firm used a number of Chinese images, I have never seen any others dealing with the same model or subject.  Given that this postcard was printed in the Netherlands (or possibly Germany) it seems safe to assume that it was sold all over Europe.

This particular example also seems to have been fairly popular.  Only a small proportion of the postcards printed in the early 20th century have survived.  As a result, many of the images…

View original post 2,288 more words

Dave Kelly China, Health & Fitness, Martial Arts, Spirituality, taichi

An Introduction to Wuji Quan

Wujiquan (Chinese (無極拳): Pinyin: Wujiquan; Wade-Giles: Wu Chi Chuan): ‘Ultimate Void Boxing’: Is a rare and Secret Ultimate Void Boxing Skill, and is said to be the Mother Art of Taijiquan; from Wuji comes Tai-ji. The Wujiquan System is composed of 36 ‘Characters’: 18 kinds of natural climatic phenomena, and 18 of Qi applications.

One of the rarest of traditional Shaolin Boxing systems, Wujiquan is also one of the purest of traditional Chinese soft-internal boxing systems(Neijia): being taught to very few in its entirety and only after years of rigorous training and testing for aptitude; it never became widely known, which meant that unlike the better known, Taijiquan, there was no opportunity for the system to undergo the experimentation and mixing with other systems and arts which during recent centuries led to the variety of styles which characterize Taijiquan.

wujiheader3

Wu Ji boxing comes from the “Yi Jing” or ”Book of Changes”. Taiji is born from the state of Wu Ji (complete nothingness, or complete harmony with the universe). Yin Yang, or a single continuous line running from one point across to another, is born from the state of Taiji (Taiji gives rise to Yin Yang). A single line stretching between 2 points gives rise to a surface area or square (Yin Yang gives rise to 4 directions or surface area). A surface area or square gives rise to 8 trigrams or a 3 dimensional cube (4 directions give rise to 8 trigrams or 8 directions).

“Wuji quan” is the martial applications and techniques handed down from Wu’s ancestors.

The Wuji quan curriculum

After students are trained in the elementary level of Wu Ji, two disciplines become the focus, one of which is called Hun Yuan and the other is called Ba Gua Zhang.

The training system incorporates: 

Wu Ji Health Exercise System.

Wu Ji Standing Postures

Wu Ji 12 single movement training

Wu Ji leg and root training

Hun Yuan Discipline ↙       ↓      ↘ Ba Gua Discipline

      Wu Ji’s 18 rules

Hun Yuan Palm (1)    Wu Ji internal strength secret  Ba Gua Palm’s Upper body work/ upper body energy

     ↓

Hun Yuan Palm (2)    Wu Ji medical knowledge skills   Ba Gua Palm’s Root and leg work/ root and leg energy

     ↓

Hun Yuan Palm (3)   Wu Ji Dim Mak or acupoint striking Ba Gua Palm’s 9 cross- pattern footwork

     ↓

Hun Yuan Palm (4)    Ba Gua Palm’s Spirit and energy training

Wu Ji’s methods of diet and nutrition

  ↘          ↓        ↙

      Soft silk palm technique

   Cloud hands palm

   Silk pulling palm technique

   Explosive palm technique

Wu Ji elementary level

The middle-aged and the elderly can also practice the Wu Ji’s Health Exercise System and Wu Ji’s 6 essential guiding principles.

Wu Ji’s five-animal boxing forms (Wu Qin Xi) including:

Head rotations, Crane drinking, Wolf observes all directions, Hen sleeps and Ape reflexes.

Wu Ji’s 32 body building boxing: in addition to the 5 aforementioned animal forms, it also includes: Opening the trunk energy and internal splitting energy.

Wu Ji Standing Postures (for juveniles)

Leg and root training and energy/power training (for juveniles)

Wu Ji intermediate levelwuji-becomes-taiji

According to one’s body condition, there are two disciplines. The Ba Gua discipline is for those who don’t have high blood pressure, and includes:

Upper body work/ upper body energy work

Root and leg work/ root and leg energy work, 9 cross-pattern footwork and Spirit and energy training (more information can be found in the form treatise).

The Hun Yuan discipline’s foundations are based on internal energy. The first set of Hun Yuan Palm, the second set, the third and the fourth can be found in the form treatise.

Internal applications and techniques

  1. Internal secrets: internal elementary training methods.
  2. Dim Mak or acupoint striking (please refer to the Form treatise).
  3. Medical knowledge skills:

Martial artists should be aware of proper diet and nutrition and watch what they eat and what their meals are composed of. Internal applications and techniques are practiced by both schools – Hun Yuan and Ba Gua.

  1. Wu Ji’s 18 rules are the main applications and techniques of Wu Ji’s internal skills. Internal skills can also improve the practitioners’ external skills.

In the beginning, people can work on their internal power by means of external exercises. When they get to a certain stage with their internal energy work, they should then focus on working on their internal skills and energy to improve their external skills.

_____________________________________________________________________________________

无极拳简介

无极拳来源于“易经”，（无极生太极，太极生两仪，两仪生四象，四象生八卦），它是吴家的祖传拳法。祖先吴岐仙所传，到我这辈已有6代。我爷爷不会拳法，是我太爷传给我父亲的。再往上推称吴岐仙是谁传的无法考证。

无极拳分为初级阶段拳法、中级阶段拳法和高级阶段拳法，还有共同学习的内路拳法。

无极拳的图解

无极拳初级练完后，可分为两大派，一派是浑混元派，另一派是八卦派。

无极健身拳

无极架子拳

无极十二单式

无极腿工

              混元派↙       ↓      ↘八卦派

                无极十八则

 

            混元掌（一）    无极内功秘诀  天门八卦掌

               ↓

            混元掌（二）    无极医道术    地门八卦掌

                ↓

            混元掌（三）    无极点穴术    九宫八卦掌

                ↓

            混元掌（四）    无极武德学说  神门八卦掌

                           

                 无极善饮术

              ↘        ↓       ↙

               棉丝掌

云盘掌

丝旋掌

幻影掌

1、      无极初级拳

1、     中老年人可学习无极健身拳

（1）         无极健身六崇诀

（2）         无极小五禽戏：匀首、鹤饮、狼顾、雉睡、猿伸

（3）         无极三十二健身术：以上五种外、干疏、内搓等（见健身篇）。

2、  无极架子拳  适合青少年

3、  腿法、功法  适合青少年

2、      无极中级拳

根据个人的身体情况，分为两大派系。走八卦派的，适合没有高血压的人。天门、地门、九宫、神门详见拳谱。

混元派是在内功基础上进行的。第一套混元掌，第二套、第三套、第四套详见拳谱。

3、      内路拳法

1、内功秘诀：内功初级练法，内功层次划分，九言真经之一、之二、之三，最后为九阳真经。

2、点穴术（见拳谱）

3、医道术：摔打受伤的拿法、药法

4、善饮术：练功人吃什么、配餐等

内路拳法是两大派共同学习的。

5、无极十八则是无极内功拳术的主要拳法，用内带外。练拳人开始都以外功代内功。放拳练到一定阶段，内功大增，就要以内功代外功。

Dave Kelly Martial Arts

Spirituality in the Traditional Martial Arts – Between History and Theory — Kung Fu Tea

“There is a problem with the study of martial arts similar to that identified by Markus Davidson in the case of “spiritual studied”: many of the scholars involved in the topic are themselves practitioners and their work betrays a normative apologetic agenda…As practitioners themselves these scholars have tended to underplay certain […]

via Spirituality in the Traditional Martial Arts – Between History and Theory — Kung Fu Tea

Dave Kelly Martial Arts

TAIJI BOXING ACCORDING TO WU ZHIQING — Brennan Translation

– 太極正宗 AUTHENTIC TAIJI 吳志青 by Wu Zhiqing [published by 大東書局 Great East Bookstore, Sep, 1936] [translation by Paul Brennan, Oct, 2016] – 尚武精神 Martial spirit! 王震 – [calligraphy by] Wang Zhen – 居今之世非尚武不是以保民族之生命太極拳亦武術之一種借敵人之力以打敵人乃其妙用也 In today’s world, if we do not value a martial quality, there is no way to protect the lives of the […]

via TAIJI BOXING ACCORDING TO WU ZHIQING — Brennan Translation

Dave Kelly Martial Arts

Reflections on the Long Pole: History, Technique and Embodiment — Kung Fu Tea

A New Pole I had been meaning to get a new “long pole” (or Luk Dim Boon Kwan) for a while. As the name implies, these are somewhat unwieldly training tools and (unless you own a truck) they do not travel well. In my experience most poles simply “live” in the […]

via Reflections on the Long Pole: History, Technique and Embodiment — Kung Fu Tea

Dave Kelly BJJ, Martial Arts

Who’s who of Women in BJJ

A run down of the current top Female BJJ players in the world inspired by Attack the Back.

Whether the following amazing women and BJJ competitors where motivated by family; fitness; exercise; self-defense; stress relief; or as a transition from more traditional forms of martial arts, Brazilian Jiu-Jitsu enrolment for women has increased every year despite it being a traditionally male-dominated sport.

Below is a list of who’s who in the world of female BJJ.

Leticia Ribeiro

Leticia Ribeiro N. Dos Santos is a 4th degree Brazilian jiu-jitsu black belt and multiple time world champion in the sport. She is associated with the Gracie Humaita jiu-jitsu school. Wikipedia

Born: February 24, 1979 (age 37), Rio de Janeiro, Rio de Janeiro, Brazil

Residence: San Diego, California, United States

Team: Gracie Humaitá

Kyra Gracie

Kyra Gracie Guimarães is a Brazilian jiu-jitsu practitioner and grappling world champion and a member of the Gracie family. Wikipedia

Born: May 29, 1985 (age 31), Rio de Janeiro, Rio de Janeiro, Brazil
Height: 1.7 m
Weight: 53 kg

KyraNicoliniDaren.jpg

Michelle Nicolini

Michelle Zonato Nicolini or Michelle Nicolini is a Brazilian Jiu-Jitsu practitioner and mixed martial artist. She holds a black belt under Robert Drysdale and is an ADCC and 8x BJJ World Champion. Wikipedia Michelle is an instructor at Evolve MMA in Singapore.

Born: January 5, 1982 (age 34), Itu, São Paulo, Brazil
Residence: Santos, São Paulo, Brazil
Teams: Checkmat, Evolve MMA

nicolini-668x445

Gabi Garcia

Gabrielle “Gabi” Lemos Garcia is a Brazilian Brazilian Jiu-Jitsu practitioner, grappling world champion, and member of the IBJJF Hall of Fame. Wikipedia

Born: November 17, 1985 (age 30), Porto Alegre, Rio Grande do Sul, Brazil
Height: 1.87 m
Weight: 111 kg
Team: Alliance Jiu Jitsu

Mackenzie Dern

Mackenzie Lynne Dern is a Brazilian Jiu-Jitsu practitioner and mixed martial artist. IBJJF ranks Mackenzie as the number one female black belt in brazilian jiu-jitsu. Wikipedia

Born: March 24, 1993 (age 23), Phoenix, Arizona, United States
Height: 1.6 m
Nationality: American

Tammi Musumeci

Lineage: Mitsuyo Maeda > Carlos Gracie > Carlson Gracie > Ricardo Libório > Emyr Bussade > Tammi Musumeci

Main Achievements:

  • Pan American Champion (2014)
  • World No Gi Champion (2013, 2015)
  • World Championship Silver Medal (2014)
  • Pan American Silver Medal (2016)

Favourite Position/Technique: Berimbolo/ Kimura

Weight Division: Peso Pena (58kg/129lbs)

Team/Association: Atos/ATT – www.bjjheroes.com

podium

Valerie Worthington

Is a BJJ Coach based in the United States, New Jersey, at Princeton. Valerie teaches BJJ and Sports Psychology and is an all round inspiration. In the video clip below Valerie explains how she fought depression and found happiness in her life.

Gezary Matuda

Hometown:  Curitiba, Parana, Brazil (resides Coconut Creek, Florida)

School/Training Camp:  American Top Team (Coconut Creek, Florida)

Discipline(s): Brazilian Jiu Jitsu (Black Belt; 4-time World Champion)

Height: 162 cm (5’3″) Weight: 53.3 kg (118lbs)

In the video below you see Matuda pull of an unmissable and incredible submission in her fight against Michelle Nicolini from Polaris Pro 12th Sept 2015.

Dominyka Obelenyte

Lineage: Mitsuyo Maeda > Carlos Gracie > Helio Gracie > Rolls Gracie > Romero Cavalcanti > Fabio Gurgel >Marcelo Garcia > Dominyka Obelenyte

Main Achievements:

World Champion (2015 weight & absolute black, 2014 & 2013 brown, 2011 absolute purple, 2010 blue)
Pan American Champion (2016/2015 black, 2014 brown, 2013 absolute purple)
European Open Champion (2015 black, 2012 purple)
New York Spring International Open Champion (2015 weight & absolute)
Pan American Championship 2nd Place (2014 absolute brown, 2013 purple, 2010 blue)
World No Gi Championship 3rd Place (2010 blue/purple)
European Open 3rd Place (2015 absolute)

Favorite Position/Technique: Open Guard, Pressure guard passing

Weight Division: Peso Pesado (79kg/175lbs)

Team/Association: Alliance Jiu Jitsu – www.bjjheroes.com

Yvone Duarte

Yvone Duarte, the first female black belt in BJJ. There had been some debate and somewhat of a quest to figure out who the first was, so it’s good to see that they have figured it out.

Duarte was a fierce competitor, winning both her weight class and absolute several times in the late eighties and early nineties. This is particularly impressive since she fought at 52kg, just under 115 pounds. She received her black belt from Osvaldo Alves, who is, to put it lightly, a true legend and founder of the art of BJJ. She went on to become the head of the BJJ federation in the state of Brasilia, and has reached the 5th degree black belt.

http://www.alchemycombatclub.com

Yvone-Duarte-cerimonia-3.jpg

 

Dave Kelly Health & Fitness, Martial Arts, Travel & Training

The Shaolin Mountain Run

The infamous Shaolin mountain run is fundamental part of Shaolin Kung Fu training. Whether you’re studying at one of the many kung fu schools in and around the Songshan Shaolin Temple or somewhere else, the run normally begins each morning before breakfast, or at minimum takes place once a week. This type of mid-distance hill climb not only pushes the body but the will power of students as they charge up and down the mountain, often descending steep steps on all fours.  This type of traditional training places emphasis on strength and stamina. It separates the weak from the chaff.

In order to properly prepare yourself before you arrive in China as well as improve your strength, stamina and potential running times I’ve put together these three core running workouts that you can do throughout the week.

cen-21. Aerobic Workouts and Preparation:

The mountain run is all about running at a consistent and comfortable speed with the right cadence to reduce effort and build fat-burning exnzymes, cardiovascular endurance, and time on your feet.  Alternating between long runs and short sprint training is a good tactic as a training method. As is making sure you start your hill climb in the knowledge that a power hike on the upward climb might be more efficient than running until you’ve built up your endurance and stamina. Power hiking is something that can also be trained for and is an excellent way to keep your heart rate in check. Another highly recommended tip is to swap your kung fu shoes for running shoes. Kung Fu shoes are super cool and excellent for form practice, but for the sake of injury prevention do the mountain run in your running shoes. You’ll thank me later.

2. Threshold Workouts:

The threshold is where your body begins to use more glycogen for energy and less fat, and when you train at and slightly above it, you can “raise the roof,” so to speak, so you can run faster at easier efforts (pretty cool). There are several workouts that you can fit in this slot, below are three.

How to find “threshold effort”: You know you’re at this effort when things start to feel uncomfortable, and it’s hard to talk. If you can get out one word responses, you’re there. If you can tell me what you did last night, you need to pick things up. If you’re gasping for air, slow it down. Because this is a physiologically based run, it works best when running by your effort rather than a pace; as you gain fitness, your pace will improve or you may slow down when the elements are challenging (heat and humidity). At the kung fu school its relatively easy to bond with other students. Finding a running partner is not going to be difficult. Doing the mountain run together and talking to each other supporting and driving each other you are able to find your threshold effort. With your partner you can select a combination of the three workouts or choose the most appropriate one that fits with your training schedule.

Five-Minute Tempo Workout:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Repeat four to five times: Run five minutes at or slightly above your threshold. Recover by jogging easy for two minutes in between. Cool down running five minutes easy and walking three minutes slowly.

2 or 3 x 10-Minute Tempo Workout:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Repeat two to three times: Run 10 minutes at or slightly above your threshold effort. Recover by jogging easy for two minutes in between. Start with two repeats and build to three over time (maybe even next season). Cool down running five minutes easy and walking three minutes slowly.

20-30 Minute Tempo Workout:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Run 20-30 minutes at or slightly above your threshold effort. Cool down running 10 minutes at an easy effort and walking 3 minutes slowly.

Mountain Run

3. HIIT (High Intensity Interval Workouts):

These workouts may be the hardest effort-wise, but they also make the most dramatic changes in aerobic fitness, speed, metabolism and caloric burn, and overall fitness. My favourite HIIT Workout is:

1-2-3 Intervals:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Repeats two to three times: Run one minute at a hard but controlled effort in the red zone. Recover with one minute easy walk or jog. Run two minutes in the red zone followed by one minute walking and one minute jogging easy to catch your breath and recover. Run three minutes in the red zone followed by one minute walking and two minutes jogging easy to catch your breath and recover.

Another option for your third workout is to alternate HIIT speed intervals one week with hill repeats the next. In both cases, you are working at a high intensity–in one, focusing on speed; in the other, building strength.

Workouts 4-5: Training on three running days is an effective strategy, but it also works well when you fill in the gaps with strength training and a low-impact cardio activity like deep stance training or static holds. Since your three running days all lie on the harder end of the effort scale, keep the stance training and strength workouts to an easy to moderate effort. That way, you won’t miss recovery along the way and get into a chronically fatigued state by training too hard.

As you put these workouts together, it will look a little something like this (this is a sample training plan):

Monday: Easy-effort stance and strength training
Tuesday: Interval workout (1-2-3s)
Wednesday: Easy-effort stance training, static holds, qigong 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training, static holds, qigong 30 min. and strength training
Saturday: Long run — 14 miles
Sunday: Rest or restorative yoga, light moving qigong, taichi (light stretching)

Monday: Easy-effort stance training, static holds, qigong, taichi 30 min. and strength training
Tuesday: Easy aerobic run — 45-60 min.
Wednesday: Easy-effort stance training, qigong, taichi 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training, qigong, taichi 30 min. and strength training
Saturday: Long run — 10 miles (race effort: five easy miles, four at moderate effort, one mile hard)
Sunday: Rest or restorative yoga, qigong, taichi (light stretching)

Monday: Easy-effort stance training, qigong 30 min. and strength training
Tuesday: Mountain run (repeats or hilly road)
Wednesday: Easy-effort qigong, stance training, taichi 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training 30 min. and strength training
Saturday: Long run — 16 miles
Sunday: Rest or restorative yoga (light stretching)

Monday: Easy-effort stance training 30 min. and strength training
Tuesday: Easy aerobic run — 45-60 min.
Wednesday: Easy-effort qigong, taichi 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training, static holds 30 min. and strength training
Saturday: Long run — 10 miles (race effort: five easy miles, four at moderate effort, one mile hard)
Sunday: Rest or restorative yoga, qigong, taichi (light stretching)

The Mountain run schedule might look something like this:
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountian Run; race-effort run
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; race-effort run
Mountain Run; race-effort run
Mountain Run; 4x race effort

This is a fun, effective way to improve your mountain run times with less overall impact on your body; however, it’s not to be taken lightly. It’s not a beginner’s plan–so ease yourself into it.

Dave Kelly Martial Arts

Lost Embodied Knowledge: Experimenting with Historical European Martial Arts out of Books by Daniel Jaquet — Kung Fu Tea

Greetings! If all has gone according to plan, I am now back in the United States and recovering after my recent trip to Germany. As such, I would like to share with you another keynote addresses from this summer’s Martial Arts Studies conference in Cardiff as I work on on my […]

via Lost Embodied Knowledge: Experimenting with Historical European Martial Arts out of Books by Daniel Jaquet — Kung Fu Tea