Forkin' around and playing catch-up

Okay, I'm a few days behind in chronicling my workouts. I'm still being pretty faithful to mine and Don's joint resolution to focus on the Gung Gee Fuk Fu Kuen form of Hung Gar Kung Fu.

Because of work and housekeeping responsibilities, I didn't get to do Friday's workout until well into the afternoon, after the Tsarevich* (my son, Vitaly) came home from school. I turned that workout into a chance for a little father-son bonding.

The little Tsarevich, Vitaly, practicing Yoshukai Karate-Do.

He put on his gi pants and we went outside to practice some of his karate. We started with the 27 Movements kata of Yoshukai Karate-do, which he is learning from his sensei, Robert Hughes.

Even though I trained in Yoshukai for a couple of semesters in college, I still had to go to Youtube and find that form to remember it. Once I was secure that I could recall the sequence, Vitaly and I went outside for some practice.

From a Yoshukai Karate-Do workshop Vitaly attended in late January. In the wheelchair is Mike Foster Sensei, one of the few true karate grandmasters in America. Immediately behind Vitaly is his sensei, Foster's top student, Robert Hughes.

The man with the mustache right behind Foster Sensei was my old Yoshukai sensei from college, Dave Hunt. At the time I studied with him, I was a 2nd-degree black belt in Tang Soo Do. I was used to seeing men crumple when I landed my sidekick to the body, but kicking Hunt Sensei was like kicking a brick wall.

To keep things fun, I brought out a foam-covered stick that I used to use when Tony Chan and I would practice Escrima-style sparring. Using the stick, I would strike at the Tsarevich's his head and body and he would block those strikes using the techniques of the 27 Movements. After completing the blocking sequence, I held up a focus mitt for the reverse punches.

A version of the 27 Movements.

Afterward, I started to work with him on his sidekicks, but that only served to confuse him. As a result of my years in Korean Tang Soo Do, I prefer a side-thrusting kick, while Japanese arts, like Yoshukai, will use a side-snapping kick.

So as not to confuse him, I decided that I would not teach him any techniques or training methods from other art until he was competent with Yoshukai.

I closed that workout with one run each of the Gung Gee Fuk Fu Kuen, the Dai Pa (aka tiger fork or trident) and the Mook Yan Johng Kuen.

On Monday, Vitaly was back in his karate class. I left him there while I went outside to run through the Gung Gee and the Dai Pa sets, three times each. When I returned inside, I found that Hughes Sensei had started his class on sparring.

Vitaly immediately took to it. Since Hughes Sensei was recovering from surgery last week, he had one of his black belts and a high-ranking brown belt act as sparring partners. For the most part, they only used defensive techniques, like dodging and blocking, forcing the kids to have to get inside and hit.

At one point, Hughes Sensei announced he would pay $10 to any kid who could knock down one of the black belts. That was just the thing Vitaly needed to spur him on. He loves any chance to make money.

Though he didn't knock over his black belt sparring partners, he fought like a demon from Hell!

Which brings me to today's daily workout/lunch break. I'm trying to stick to a schedule to set aside time for seeking work, doing writing jobs and working out. I started training at about 12:30 today, with a single run of the Gung Gee, followed by eight runs of the Dai Pa.

The more I do the Dai Pa, the more I realize that it is less about physical conditioning (though it will get you in shape) and more about developing flow in your movements and testing your stances.

Doing that form with as much power as I can muster requires me to pay attention to my stances. They have to be deep, wide and steady or the Dai Pa will send you flying. As a result, my stances are deeper and steadier than they have been in years.

I closed with a run of the Mook Yan Johng Kuen, (wooden dummy form) both the Yip Family and the Mainland versions, as well as some huen sao (circling hands) drills.

Chi Sao (sticky hands) training, as taught by Guro Dan Inosanto, the foremost instructor of Bruce Lee's art of Jeet Kune Do.

Which brings me to some exciting news. I've been checking the International Chinese Martial Arts Championship website for the latest info on the Orlando tournament in May. While they haven't listed all the divisions, they did say that they will include a chi sao (sticky hands) event. I took 2nd place in that event five years ago. I'm hoping this time to take the gold!

And maybe, just maybe, I'm hoping that they finally include a Wing Chun Grand Championship for that tournament.

Hey! One can dream!

*Russian for "prince," or more specifically, "little Tsar.

Still Taming the Tiger

Despite some minor setbacks, I managed to get in a couple of good workouts since last week.

I missed practice on Monday and Wednesday due to running errands and having to look after my son when he had early dismissal yesterday.

Tuesday was still a pretty good one, even though I only did one run each of the Gung Gee Fuk Fu Kuen (Taming the Tiger set) and the Dai Pa (tiger fork). However, I stressed a lot of stretching, which is crucial for keeping all my joints, especially my knees, in good working order.

Today, I returned to Lowry Park as the temperatures returned to the 70's. Bringing along my tiger fork, my new white oak staff and a quart of water, I chose an open area near some picnic tables to start on my forms.

I did four runs each of the Gung Gee Fuk Fu and the Dai Pa, totaling eight runs of forms altogether. Both sets are very demanding and require a lot of strength. But, by focusing on them, I build attributes that will carry over into tournament training for this year. (More on that later). Those attributes include strength, flexibility, a good root and good stance work.

Stance work is crucial in pretty much any martial art, but especially in Hung Gar and especially with the Dai Pa. As one of the heaviest weapons, if you don't have good root, you will fly all over the place. You will also not be able to use your entire body strength, and most likely end up using too much arm and shoulder strength to control the weapon.

I closed by using my new oak staff to practice a blocking and thrusting combination from the Luk Hup Guan (Six Coordinate Staff set) from Yau Kung Mun Kung Fu. My goal was to do 108 reps and I succeeded, even if I had to break it into four sets.

Being that it is the start of the new year, with the Year of the Tiger to begin next month, I am eagerly awaiting to see what the tournament scene brings. Of course, I'm especially interested in whether the International Chinese Martial Arts Championship in Orlando, scheduled for May, includes a Southern Style Grand Championship, or (dare I dream?) a Wing Chun Grand Championship.

There's also the Chin Woo Legends of Kung Fu, to be held in Dallas in June. If I can raise the funds to travel there, I have a couple of friends from church who've offered to let me crash on their couch. Texas has long has a reputation for blood and guts in their martial arts competitions, but I've always wanted to go for the Wing Chun Grand Championship at Chin Woo.*

The International Chinese Martial Arts Championship also has a tournament in San Francisco in July. I know that if I were to go to that, I could crash with my parents in Vallejo. I'm sure they'd welcome the chance to see their grandson while I compete. Of course, San Francisco is pretty much the martial arts capital of the continental United States. If I did go, the competition would be the fiercest I have ever seen.

And, Nick Scrima, the promoter of the International Chinese Martial Arts Championship, is organizing an all-internal martial arts and push hands championship in St. Petersburg. I've got a few Xingyiquan sets in my repertoire, but I would need to learn, or create, a shortened Yang Taiji hand or sword set. I also hope I can persuade Bret Bumgarner to help with some Bagua and to line up some push-hands partners.

Equally important, as I get news on the rules and registration of these events, will be finances. Hopefully, this will be the year that I either get a real job, or I make enough at freelancing to support some tournament action.

Stay tuned, folks!

Friday's Workout - A Cultural Exchange

For most Americans not of Asian decent, there are three ways that they get their first experiences into Asian culture.

1. Dining in Asian restaurants.

2. Having been stationed in the Far East while in the military.

3. Training in a martial art.

I fell into the third group. I started out with Kung fu and Korean Karate before I drifted into Zen, Buddhism, Taoism, Yoga and into certain aspects of Asian pop culture, particularly films, comics and animations.

Martial arts can be a glimpse not only into different cultures, but different times. It's fun to think about how kung fu practitioners once used their skills to fend of pirates, bandits or to protect the Chinese people from the oppressions of the Manchus during the Ch'ing Dynasty.

During today's workout, I met someone who is very knowledgeable about the historical and cultural aspects of martial arts, particularly Chinese kung fu.

I contacted Brad Berry last week when a friend and training partner, David Somers, sent me a link to an ad in Craig's List seeking other Hung Gar practitioners. I contacted Brad and told him about myself and the two guys who taught me what little Hung Gar I know - Anthony Chan and Don Weiss.

I was a little disappointed that Brad didn't know the Tit Sin Kuen (Iron Thread Fist Set). That's sort of the Holy Grail of Hung Gar Kung Fu. In fact, Brad only knew two sets - the Gung Gee Fuk Fu Kuen and the 10 Killing Hands. The latter, he'd forgotten due to lack of practice and he is relearning through a DVD.

But Brad reminded me that in kung fu, quality is more important than quantity. His training in Hung Gar is very applications-oriented, and includes a lot of qigong. He also took very good notes of his training and demonstrated some strong basics.

Lastly, he has a wealth of knowledge about Asian cultures and languages. In addition to learning Thai and Laotian from his teenage friends, he's learning Cantonese from his wife, who grew up in the Chinese community in New York. He talked my ear off about the nuances of all three of those languages, as well as some aspects of Chinese-American life.

Okay, so I still won't learn the Tit Sin Kuen. I did find a good training partner who is also very educated about Chinese language and culture.

Catching up and taking a little trip down the karate memory lane

Since I took a little time off from this blog, my son, Vitaly, started his own martial arts journey.

It started innocently enough. I'd read about a kiddie karate class at a local recreation center. It was close and the time was convenient. I really wasn't too worried about the quality of instruction.

You see, when it comes down to it, the basics of most of the existing styles of karate, kung fu or tae kwon do are pretty much the same. A front kick is a front kick, a reverse punch is a reverse punch and a horse stance is a horse stance. If he got those down, I'd worry later about how far I want to take him in terms of the applications and uses of those techniques.

When it comes down to it, the basics of Kung Fu (top), Karate (middle) and Tae Kwon Do (bottom) are nearly the same. The above photos show representatives of all those arts performing an identical technique, the reverse punch. The differences between those arts generally don't make themselves apparent until the more advanced stages.

Well, we lucked out. It turns out the instructor is Robert Hughes Sensei, 6th dan in Yoshukai. When Anthony Chan, my instructor in Jeet Kune Do and Filipino Tribal Arts founded Renegade Shaolin, Bob was our official representative for Japanese Karate.* Since I'd been acquainted with Bob for years, having met him through Anthony Chan and Jim Dorsen, a local MMA champion, I had no doubt that Vitaly would learn quality karate from that man.

During Vitaly's second class, Hughes Sensei invited me to take part. I didn't really want to and I certainly wasn't dressed for it having come in wearing jeans. But, in more than 30 years of martial arts training, I've learned that putting their friends and fellow instructors on the spot is a hobby of most senseis, sifus and sabum nims**.

I also knew it would be considered bad manners to be a bad sport and not to accept his invitation.

Today, I came prepared. I dug out the one karate gi I still own that still fits. Sort of. It's a blue, Hayashi 14-ounce heavyweight gi, size 6, that I purchased more than 10 years ago. It's definitely a top-of-the-line model.

I should mention that at one time, a size 6 gi was the largest you could get. It's designed to fit someone over six-feet-tall or more than 200 pounds or both. I'm not six-feet, but I'm definitely more than 200 pounds.

The pants fit well, but the jacket was a little tight across the shoulders. I couldn't even tie the ties on the right side, another incentive to lose weight. Still, even if I lose the gut, the shoulders will still be there.

Once again, at Bob's invitation, I joined the class. It had been years since I did anything that resembled classical karate. Though I still knew how to execute the techniques, it took a lot more out of me to perform them. The muscles and the nerves don't forget, but it sometimes takes the a while to reacquaint themselves again to old techniques.

Since I was standing next to my son, I wasn't going to quit no matter how winded I got. I followed along and did everything the rest of the white belts did.

Later, when he put the yellow belts through their paces, he asked if I would like to do the yellow belt katas. With a sumimasen, I begged off.

Afterward, Bob matched us up with his visiting brown and black belt students to brush up on our Japanese. It's nice to know I hadn't forgotten that, either.

I won't be giving up on the kung fu and Filipino Tribal Arts that have been the core of my workouts for more than 20 years. But doing karate brought back a lot of memories and I certainly look forward to taking part in Vitaly's classes again from time to time.

*In the late 1990's and early 2000's, Renegade Shaolin was an informal brotherhood of some local martial artists founded by Anthony "Chief Abbot" Chan. Other members included myself, my Wing Chun Sifu, Hunter von Unschuld, Dorsen and a local Muay Thai instructor.

**Korean title for a martial arts teacher.

Gung Hay Fat Choy! And a Happy Gung Gee Fuk Fu to You!

Hung Gar Kung Fu master Lam Sai Wing, a direct disciple of the great Chinese hero, Wong Fei Hung, demonstrating the Hung Gar salute.

After a rough 2009, which included knee pain, chronic stomach issues, a couple of upper respiratory infections and a sprained back, I'm counting on 2010 to be the year I come back!

The year hasn't been a total loss. I did get published in three martial arts magazines: FIGHT! Mixed Martial Arts Life; TKD Times; and the original, BLACK BELT. During my down time, I did spend a lot of time writing. I estimate I'm halfway through writing a teen/young adult novel entitled, "Taming the Tiger." The title is a very rough translation of one of the four pillars of Hung Gar Kung Fu, the Gung Gee Fuk Fu Kuen.

Though I'm a little late for New Year's Day, or a little early for the Chinese New Year Celebration of the Year of the Tiger, I do want to wish everyone Happy New Year, or in Cantonese, Gung Hay Fat Choy!

It's probably because of my work on that novel that my friend and sifu, Don, decided that this should be the year we focus on Gung Gee Fuk Fu Kuen. It is the first of Hung Gar's four pillars. Arguably, it is the core set of that art along with the Tit Sin Kuen (Iron Thread Fist). Some sources I've read indicated that the other pillars, the Fu Hok Sheung Kuen (Tiger and Crane Two Powers Fist) and the 10 Powers Set were created and added to the art by Hung Wong Fei.*

Don resolved that no matter what other sets, techniques or weapons we practice in 2010, we will always start with Gung Gee Fuk Fu Kuen.

A version of the Gung Gee Fuk Fu Kuen

I've taken that and decided to focus on Hung Gar's signature empty hand set, and Hung Gar's signature weapon, the Dai Pa, aka Tiger Fork aka Trident.

Both sets demand a lot of strength, good stances and good concentration. In addition, the Dai Pa will develop a good deal of flow in your movements. It is easily one of the three heaviest weapons I've ever learned, along with the Luk Dim Bun Guan (Nine-foot pole) and the Kwan Dao. If you don't have good flow with the Dai Pa, you will make yourself very, very tired very, very quickly having to muscle your way with such a heavy weapon.

The Dai Pa, or Tiger Fork of Hung Gar. In ancient times, hunters would use these for killing tigers.

For the Gung Gee, I do several runs of that form, which is easily the second-longest I've ever learned. I have to mix it up. There are some moves in the form which must be performed with dynamic tension. However, I'll usually do one run in a slow, relaxed manner. It helps to catch my errors and develop my focus.

But no matter whether I do it slow or fast, with dynamic tension or relaxed and focused, I am paying extra attention to the stances. Without the stances, nothing else in Hung Gar works.

Today, I did five runs of that set, along with a full-body stretch. Tomorrow, I'll probably do one or two, mixed in with three to five runs of the Dai Pa.

By next week, I'll be adding some more exercises to the mix, including bean bag catches, sets with the iron rings, sets with a weight vest, as well as body weight exercises.

Stay tuned. And have a great Year of the Tiger!

*Hung Wong Fei is a renowned hero to the Chinese people for his role in helping to bring down the Ch'ing Dynasty at the start of the 20th Century. According to the Guinness Book of World Records, move movies have been made about Hung Wong Fei or including the character of Hung Wong Fei than any other literary or historical figure. As of this writing, more than 600 movies include Hung Wong Fei. Both Jacky Chan and Jet Li have played Hung.

What's Old is New Again! Ancient Strength Training Methods are Making a Comeback!

The latest and one of the greatest additions to my martial arts library.

In recent years, we’ve seen a move away from all the modern muscle-building methods and machines back to old-time strongman-type training. Iron boots, kettle bells, Indian clubs and anchor chains are taking their place in health clubs alongside Nautilus and Universal Machines.

What's old is new again! Old-fashioned strength training exercises like Indian clubs (above) and kettlebells (below) are making a comeback, even turning up in modern health clubs and gyms.

We’re also seeing a return to exercises that require little or no equipment, like the old-fashioned pushups, squats, planks (or as I used to call them, “gutbusters”) and lunges.

Modern athletes and fitness buffs are learning something from the old “physical culture” training methods made popular in the early 20th Century - namely, the value of “functional strength".

Modern methods of training do produce strength, but folks are learning that’s it not a coordinated strength. When using a Pec-Deck at the local health club, you build a nice set of pectoral muscles. Then you move onto another machine that builds the shoulders. Then onto some contraption that develops the triceps.

Much modern fitness equipment is great at isolating muscles, like this pec-deck. (See above). But isolating muscles doesn't build a coordinated strength that is needed for sports or martial arts.

But the trouble is that you’re not learning to use your muscles together, to coordinate everything in a unit. Which is why bodybuilders, though strong, are not able to generate the power needed to perform specific athletic feats, like jumping, throwing, climbing, wrestling or boxing.

I was turned onto bodybuilding and weight training in seventh grade, inspired by the movie, “Pumping Iron” and by my health teacher, former Mr. Universe, Mike Katz. I’d also cross-trained in various martial arts throughout my teen years, which I found helped me to coordinate the strength I developed from weights.

Mike Katz, former Mr. Connecticut, Mr. America and Mr. Universe. As my junior high school health teacher, he was also my inspiration to hit the weights.

Though weights were my preferred way of training, I also loved to hit the heavy bag, the makiwara and use various weapons, like swords, sais, staves and that mainstay of every teen thug's karate arsenal, the nunchaku. Through those tools and the practice of kata/hyungs/kuens, jujitsu wazas (two-man drills) and karate-style free-sparring, I helped to round out my training.

As I got older, I came to enjoy straight weight-lifting less and less. I wasn't exceeding in martial arts the way I wanted. When I was banged up and had my ass handed to me by two junior classmates during a tournament, I realized that something had to change if I was to continue as a martial artist.

Following some time off, I returned to the basics. Four years of chronic underemployment after college gave me a lot of free time to re-examine what I'd learned about martial arts and physical fitness. I soon learned to place more emphasis on training methods that related directly to martial arts training, including: sheer repetition of basic techniques; developing my own sparring combinations; hitting the bag and the makiwara; practicing judo and jujitsu throws by tying an obi (karate belt) around a tree.

I used do this type of training with my obi (belt) tied around a tree. I have to try it with inner-tubes when I get the chance.

During this time, I also discovered old fashioned Iron Palm training, using makiwaras, sandbags, heavy bags, buckets filled with dried beans and rice as well as specified internal practices and the use of Chinese medicines.

Thanks to such training, I developed a confidence in my abilities that I'd never had. Though my techniques looked better as a teenager, they work better now, and with less wear-and-tear on my body.

Which brings me to the purpose (yes, I do have one) of this article. I received a book yesterday that will certainly take a treasured place in my very extensive martial arts and fitness library.

"The Art of Hojo Undo: Power Training for Traditional Karate", by Michael Clarke, sets out to revive the ancient methods of physical training practiced in Okinawa which were inspired by time-honored Chinese kung fu training methods. (See photo of book cover at top of article).

The book is a treasure trove of classical training methods and tools used to develop full-body strength. You won't win Mr. Universe with these methods. The equipment and the results they provide are not pretty. But, speaking from experience using some of these methods, I can tell you they work.

You will find that you climb, run, jump and especially, fight better than you did before. It will be a functional type of strength, not necessarily the strength you will use while laying on your back to do a bench press. Instead, you will be able to do things like moving furniture, carrying a sick injured person or pet to safety, pushing a disabled car down the street.

It's the type of power you need to throw a baseball or to dominate the soccer or football field, to scale a sheer rock wall.

Perhaps most inspiring from this book is the author's point that the Okinawans, though resource and financially poor, learned to make do with what they had. Their training methods were simple, such as tying a pot of water or heavy rocks to a stick to make a forearm exerciser. Or drilling holes rocks and sticking a wood dowel in there for a makeshift dumbbell.

Examples of hojo undo tools and training methods.

The book also includes versions of wooden training dummies. Having built my own 13 years ago, I can say it is easily the best investment of my time, effort and money that I have made to my own home martial arts training.

With my wooden dummy, practicing jeet teks (intercepting kicks)

One can't help but read this book and be inspired. I'm already coming up with ways to replicate some of the equipment in that book, particularly the stone padlocks (ishisashi) or the kongoken for my own use.

Kung fu expert with stone padlocks (above)
Okinawan karateka with kongoken (below)
I am so going to make these for the carport kwoon.

As time permits, I will work to make some of these items and post my results here.

Funtime's Over! Enough Rest! Back to Work!

I spent last weekend visiting with my sister and her husband, who came in from El Lay to visit their Florida home. It was also and excuse for her to go trick or treating with Vitaly.

In addition, I spent the time giving my knee a chance to recover. That old karate injury from 1984 has been acting up on me. In addition to everything else I over-consumed this past weekend, I've been eating Ibuprofen like they were M & M's.

Come Monday, we started getting some of that nice, cool Florida fall, with noontime temperatures in the upper 70's.* It made for a couple of good workouts.

Monday's session began with a good full-body stretch followed by some circuit work with forms. Because of my knee, I was reluctant to do any forms that involved the knee drop. I didn't avoid them. I just saved them to the end.

Otherwise, my circuit consisted of five runs of the Yau Kung Mun set, Gao Bo Toi (Nine Step Push) and three runs of Mung Fu Chuit Lum (Fierce Tiger Crashes from Forest). Between each set, I did a few reps with the ab wheel and a pyramid with the claw pushups, going from all five fingers, down to four, three, two and finally with just the thumbs. I am proud of the fact that I did at least five reps of each pushup in a fully-extended position with the exception of the the sets on the thumbs.

From there, I broke out my sam jie guan (three-sectioned staff) and worked on the fourth trip from the YKM sam jie guan set. It was a lot harder than it looked. Going forward, you hold one end of the staff and do figure eights with the other two sections. At the end of the figure eight, you swing the staff under your armpit, like the hidden sword draw from the sabre set.

The trouble is, if you don't really twist your upper body hard and fast when drawing out the staff, the end section will hit you in the head. Another problem with the three-sectional is that you can't practice it in slow motion. If you go too slow, you hit yourself. If you go too fast, you hit yourself, too.

I closed that workout with some bag catches and a run of the Mook Yan Johng Kuen (Wing Chun Wooden Dummy set).

Today, feeling stronger in my knee, I decided to work some stance training. Contrary to popular belief, stance training is less about building strength than with developing good body mechanics and alignment. Doing Bagua with Bret last month really showed me how much I've been neglecting that kind of practice.

Since I was in a Wing Chun kinda mood, I worked my Wing Chun empty hand sets and basics. Afterward, I went to the front yard and went throught he first four trips of the sam jie guan. As I said before, it is a simple, uncomplicated set. Taking out the repeaters, there are probably less than a dozen moves in the whole form.

But it is still physically demanding. It takes a lot of strength and concentration. What's more, there are a number of spinning moves, as well as the roll-outs, which can really leave a practitioner dazed and confused if he's not careful.

I closed again with some bag catches and a run of the wooden dummy set.

*Okay, I can't resist throwing that in. One of the fun things about living in Florida is that you get to torment all your Yankee friends and relatives by reminding them that they are freezing their asses off.