Category Archives: Martial arts

Grip Strength Revisited

Posted on August 14, 2012 | 3 comments

In a previous post I discussed how to build grip strength. After a thumb dislocation at the martial arts cluband some healing time, I’m back at the routine – but I’ve made two major changes: I’ve cut the number of sets in half, and upped the weight dramatically.

The change has alleviated pain from overwork, and the routine seems to be just as effective.

I have also discovered a great way to keep the muscles of the hand balanced.  On off days I use a rubber band around my fingers as
you see here. A dozen reps 3 times a day.

image
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More on this story as it develops.

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The Pullup Master Plan

Posted on August 9, 2012 | 1 comment

The Pullup Master Plan

This is the plan I am using to improve my ability to do Pullups. So far it seems to be working, as I’ve gone from 3 sloppy ones to 6 very clean, dead-hang pullups in just one month. My goal is 25.  Note that this is in addition to my other workouts (Martial arts and Grip Strength).  Right now I’m doing this one right before my Grip Strength workout.

1.Do this workout 3 times/week.
2. Alternate Pullups with a lower body exercise (Reg. Squats, Russian Squats, Lunges, etc.).
3. Change the lower body exercise bi-weekly and don’t skip it. Lower body work stimulates testosterone factories (big leg muscles).
4. Always go to dead hang on Pullups (not 120 degrees)!
5. Rest 30 seconds between exercises and 1 minute between sets.

Warm up for 5 minutes with some jump rope, shadowboxing, or light calisthenics.

Set #1: Bodyweight warmup. Lower body: 8 reps. Pullups: max reps (if less than 8, get to 8 using controlled negatives — jump to bar and descend as slowly as possible)

Set #2: Add 20 lb weighted vest. Lower body: 8 reps.  Pullups: max reps (if less than 8, get to 8 using controlled negatives)

Set #3: Lower body: Add sandbag or dumbells to make 8 reps more challenging.  Pullups: max reps (if less than 8, get to 8 using controlled negatives)

Set #4: Repeat

Set #5: 20 lb weighted vest only. Lower body: 8 reps.  Pullups: max reps  (if less than 8, get to 8 using controlled negatives — same as Set #2)

Set #6: Remove vest for bodyweight only. Lower body: 8 reps.  Pullups: max reps (if less than 8, get to 8 using controlled negatives — same as Set #1)

Cool down for 5 minutes with some jump rope, shadowboxing, or light calisthenics.

If you try it and it works for you, or if you have a better routine or ideas for improvements, please comment.

Update 12/20/12: This plan ‘worked’ insofar as I packed on muscle and tripled the number of pullups I was able to do in a very short time.  On the other hand, in tandem with my radical grip strength regimen, it resulted in tendonitis in both elbows.  When I’m well I will have to start over with a less intensive plan with reduced reps and slowly increasing weight over time.  ~Mitch

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Chris, You’re an Idiot

Posted on July 26, 2012 | Leave a comment

Your article The Careerists is so myopic and self-righteous that, after reading it this morning, I immediately canceled your feed into my news aggregator.  Pulitzer Prize winner or not, you are a pontificating naked mole rat, blind and raging against a world beyond your vision.

Here’s how you opened:

“The greatest crimes of human history are made possible by the most colorless human beings. They are the careerists. The bureaucrats. The cynics. They do the little chores that make vast, complicated systems of exploitation and death a reality. They collect and read the personal data gathered on tens of millions of us by the security and surveillance state. They keep the accounts of ExxonMobil, BP and Goldman Sachs. They build or pilot aerial drones. They work in corporate advertising and public relations. They issue the forms. They process the papers. They deny food stamps to some and unemployment benefits or medical coverage to others. They enforce the laws and the regulations. And they do not ask questions.  Good. Evil. These words do not mean anything to them. They are beyond morality.”

Although you are factually correct when you say that corporations and governments cannot function without middle men, paper pushers, rubber stampers, and bureaucrats, you are unable to see the truth for the facts.  Like the old newsman said, “Don’t let the truth interfere with a good story.”

But there’s an even better story in the truth than there is in your two-dimensional diatribe.  Try this one:

Once upon a time there was a man who couldn’t feed his family or keep the lights on.  He fantasized about being able to do that, about someday maybe being able to afford new clothes for the kids or a trip to the zoo or the beach.  He worked several jobs — one in an office, another stocking freight, and a third doing odd jobs.  Sometimes he begged God for forgiveness; because although he never did anything illegal or unethical, he had moments when he felt as though he might have done almost anything to feed his family.  Eventually his career took off, but he had to be a cold and calculating character in order to succeed.  He wasn’t rich, but he was able to get by.  He was even able to take a very modest vacation every now and then.  But every day he struggled with the guilt of being part of a culture that was unfeeling and ruled by corporations.  He had an earnest desire to save the world.  So he started doing what he could to change that.  He founded a martial art to promote courage, resolve, and determination.  He started writing seriously in the hopes that he could exit the corporate world and write full time.  He even put up a blog to explore and detail his efforts.  But unfortunately he had to keep his job, or else he would have to go back to the dark days of previous years, and his family would pay the price.

That’s my story.  I am not beyond morality, the words Good and Evil most definitely mean something to me, and I am far from ‘colorless.’

There are millions of men and women all over the world who are enslaved to corporations upon whom they depend for sustenance and who want to live differently but can’t.  They are trapped between a rock and hard place, and when push comes to shove, they make the hard choice.  They protect their families and carry the guilt.

Now that’s a real story.  Just think; if you had grasped the nuances beyond the facts, you could have told it.

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Update on Current Projects

Posted on July 12, 2012 | 1 comment

Update 7/18/19:  My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity.  Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.

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Original post:

Coffee and eyedrops. How else can you stay up till all hours writing?

As a martial artist I espouse the philosophy that you should throw your entire arsenal at the attacker until somebody drops.

I have now modified that philosophy and applied it to my writing productivity.  Write better, write more, and submit more.  Sooner or later something’s gotta give.

Toward that end…

The rough draft of my new book — entitled Ghilan — is finished.  Copies will be in the hands of my trusted allies shortly, followed by a quick re-write based on their comments, and then on to eventual release on Smashwords.  Look for a teaser coming soon, and also some supplemental material.

My short-story “Gabby & Mike” is also done, and has been submitted to OneTitle Magazine for consideration.

Here is a rundown of the other submissions I’ve made in the last couple of months:

5/3/12: Query letter to Outside Magazine pitching a profile of The Order of Seven Hills called “Martial Arts Alfresco”
5/8/12: Query letter to Black Belt Magazine pitching an article, “Going the Extra Mile: Tires for Martial Fitness”
5/22/12: Query letter to Muscle & Fitness pitching  “All Tired Out,” a 1,000 word piece about auto tires for fitness.
6/13/12:  Pitched the “Martial Arts Alfresco” article to Breathe Magazine
6/19/12:  Emailed query letter to Fighters only Magazine “Going the Extra Mile: Tires for Martial Fitness”

And let’s not forget that my short-story “A Sign of the Times” is still on the slate for inclusion in the Fall edition of Hulltown 360 Literary Journal.

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Dave Durch Lands Movie Role

Posted on July 10, 2012 | Leave a comment

Dave Durch

In the folder that holds my martial arts resume you will find the certificates I earned from taking Dave Durch‘s JKD/Kali seminars.  It turns out that Dave landed a role in the movie Tomorrow You’re Gone.   The film stars Stephen Dorff, Willem Dafoe, and Michelle Monaghan.  It is in post-production and is scheduled for release later this year.

Yes, Dave has the panther-like body mechanics of a master martial artist; and yes, he looks like a man who could put you in the ICU (because he very easily could).  But Dave is one of nicest, most sincere and caring martial artists I’ve ever met.  Go see his movie when it comes out.  He’s the real deal.

Congratulations Dave, I’m happy for you!

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Why is it always the good ones?

Posted on May 14, 2012 | 2 comments

I’ve been following the story of Aimee Copeland, the eco-psychology student who is fighting for her life against flesh-eating bacteria. It makes me think about my friend Clay Cavedo who lost her life along with her children, and about all the spectacular people who I wish were still here. Why does it seem like the good ones are taken early but the wicked ones hold on forever? I really hope it’s a trick of the mind, some kind of mental pessimism, that makes it seem that way.

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Martial Arts Absurdity?

Posted on December 24, 2011 | Leave a comment

It’s an idea that seems absurd on its face: “I’m going to create a martial art that transforms its practitioners into people who will save the world.”

I knew it was crazy, but I did it anyway. It was in me, this thought, this idea, and it had to come out.  I knew I had to go forward.

In a few short years Cabal Fang has already had a profoundly positive affect on the lives of all its participants, and  we’ve had some small wins – the park where we practice is now cleaner and largely free of vandals for example. None of has changed the world yet. But we are working on it.

“In order to attain the impossible one must attempt the absurd.”  ~Miguel de Unamino

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Greatest Karate Fighter of All Time Suffers Brain Tumor

Posted on December 9, 2011 | Leave a comment

I was shocked to find out that Joe Lewis, voted by Karate Illustrated magazine the greatest Karate fighter of all time in 1983 (beating out Chuck Norris), suffered a brain tumor in July of this year.  Joe is facing heavy rehab and is unable to work.  If you’ve trained with Joe, or if you’re a fan, go to his website and make a donation.

If you don’t know Joe, here’s a virtual handshake.

A veteran of the Vietnam War, Joe earned his black belt in just 6 months while in the Marine Corps in Okinawa.  In 1966 he entered his first Karate tournament after less than two years training.  Literally shredding the uniforms from his opponents (read “victims”) by holding and hitting, he earned his first National Grand Champion title, which he held for 3 years.  By the time he retired in 1983 he had held 11 national and international titles.

He trained with Bruce Lee and Sugar Ray Robinson.  Lee taught him techniques that Lewis tested in full contact matches.

Joe was initially chosen to play the role of Colt in Way of the Dragon but was replaced by Chuck Norris at the last minute due to a disagreement with Bruce.  The B-movie Joe starred in back in ’81 called Force Five was probably Tarentino’s inspiration for the fictional Fox Force Five TV pilot referenced in Pulp Fiction.  In 1975 he was on the cover of Playgirl magazine.

I trained with Joe a number of times at Karate College, and even in his 60s he is a formidable force.

Joe Lewis from 2004 (check out the knuckles)

It’s hard to imagine better body mechanics, and his stony hands are tailor-made for hitting people in the face.  Once after a workout we were discussing the reasons why people study martial arts.  He said, “Mitch, if a guy has to study martial arts to learn how to kick someone’s ass, well that’s just sad.  Martial arts should be about more than that, and besides, a guy should just naturally be able to kick ass if he needs to.”

Joe, I hope you’re back in top form fast.

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How to Build Grip Strength

Posted on December 1, 2011 | 3 comments

Grip Training Tools. Clockwise from upper left: Big roller (2" PVC), Yo-yo roller, Broomstick Roller, 1" x 4" roller. Center: Captains of Crush grippers by Ironmind

Although I’m a small man (5′ 8″, 145 lbs with hands the size of a 14-year-old girl) I have been able to build a surprising amount of grip strength (surprising to me anyway).    As a point of reference, the average mainstream gripper takes about 25 lbs of pressure to close, and the average guy can’t shut an Ironmind Captains of Crush Trainer (100 lbs).   After lots of practice I’m able to shut the Captains of Crush #1 Gripper (140 lbs of pull), and my goal is to shut the #2 (195 lbs).

Why build grip strength?  Hand strength is important in martial arts.  I took a self defense seminar from Walt Lysak, and his grip was so radical I thought he was going to pull the meat off of me like stewed chicken.  Walt’s brother Charlie Lysak is one of the original Captains of Crush, certified with a #3 gripper — that’s 280 lbs of bone crushing force!

If you want to try my method, here it is.  Attempt at your own risk.

(To be fair, I cobbled this plan together from numerous websites, but it’s been so long I can’t remember where from, so I can’t reference them.  If you’re reading this and it looks like I stole something of yours, just let me know and I’ll give you credit.)

Outline

a) Before your grip workout, always activate your CNS (central nervous system) with at least 10 or 15 minutes of exercise.

b) Treat your hand workout like a weight lifting routine: always warm up first, work your grip three times a week, eat plenty of protein, and don’t overtrain.

c) Several times per day on off days, use a rubber band to work the back of your hand.  Place a sturdy rubber band around all five fingers and open our hand a few dozen times.  Relax your hands by playing with one of those squishy tension-relieving balls.

d) Whatever you do, don’t think that continuously working a high-power gripper will help you.  I tried that.  It worked short-term, but I eventually got hand and elbow pain and had to stop training for 6 months until I healed.  That’s why and how I came up with this hand-healthy approach.

Here’s a chart showing the routine.  What does 1 set mean on a roller?  Start in neutral with the weight hanging straight down beneath the tool.  Roll it all the way up overhand,then down underhand, past neutral, up underhand, then down overhand and back to neutral.  That’s 1 set.  Pictures of the tools are on the right.

Exercise Sets (Reps) My Starting Weight/Gripper My Current Weight/Gripper
Broomstick Roller (warm-up) 2 2 lbs 5 lbs
Big Roller 2 10 lbs 20 lbs
1″ x 4″ Square Roller (Fingertip contact ONLY) 3 3 lbs 7.5 lbs
Challenge Gripper 4 (8 to 12) Trainer #1 Gripper
Yo-Yo Roller 2 5 13.8 lbs
Easy Gripper 4 (8-12) Sport Trainer
Light Roller (cool-down) 1 2 3 lbs
Super Easy Gripper (cool-down) 1 (8 to 12) Typical Gripper (25 lbs) Typical Gripper (25 lbs)

IMPORTANT SAFETY TIP:  You will lose your grip from time to time, so put down a mat to protect the floor and keep your feet wide apart.  Trust me — twenty pounds of iron hurts when it falls on your toes.

Notes

1. One minute breaks between sets.

2. When the rollers get easy, up the weights in small increments.

3. The “challenge gripper” is the one that you are trying to master.  At first you will only be able to do negatives — shut the gripper with both hands, remove the extra hand, and let it open as slowly as possible.  Start with 6 reps/set, and as you get stronger, go to positives until failure, then do negatives for the rest of a given set.  When 6 reps is no problem, increase the reps to 8, then to 10, etc.

4. Advance to the next gripper when 4 sets of 12 reps with a 1 minute break between sets becomes easy.  Get a tougher “challenge gripper” and move the old one down to the “easy gripper” position.  Save your old “easy gripper” in case you get hurt and are forced to re-start training after healing time.

“Where did you get your grip tools?”

I bought my aluminum grippers from Ironmind, but the rest of the tools are homemade.  I bought some 100 lb test paracord and some small carabiners, then drilled holes through the materials —  piece of 2″ PVC pipe, a broomstick, a scrap of 1″ x 4″ wood, and a giant yo-yo.  Thread the paracord through the material and tie a whopping knot.  Then attach a carabiner to the other end, thread it through the weights, and clip the cord to itself.  To make the giant Yo-yo roller I cut a circle of hardwood with a 2 1/8″ hole-saw and sandwiched it between two hockey pucks using J-B Weld epoxy and a bolt through the center to tie it all together into a kind of evil moonpie.  Solid as a rock.

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Two-and-a-half Busy Weeks

Posted on November 4, 2011 | Leave a comment

Update 7/18/19:  My club still uses the flag but we’re now called Cabal Fang Temple, and we’re a 501(c)(3) non-profit educational charity.  Visit our website or purchase our 12-week personal growth program at Smashwords, Amazon, B&N, or wherever fine e-books are sold.

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Original post:

Studies show that you can kick 150% more ass in boots than you can in sock feet.  Actually, that’s not true.  I watched dozens of people (including my son) defeat Tough Mudder in glorified sock feet (a.k.a. Vibram five finger shoes).  Go figure.  Me? I’m sticking with the boots.

I haven’t posted the blog in 2 1/2 weeks.  Been a little busy.

10/19/11: After a slow start, began  working in earnest on the new Cabal Fang website over at Tumblr.  Re-write of the Cabal Fang Manual is about 75% done.

10/21/11:  Wrote and submitted a 500 word essay to a ‘zine called Get Fit for the Pit — a “a compilation zine that focuses on health and fitness from a punk/activist perspective.”  Hopefully they’ll use it.

10/23/11: Went to Wintergreen and watched my son kick butt at Tough Mudder — 10 miles, 27 obstacles, and brutal hills.  A truly amazing experience.  Way to go Robert!

10/25/11:  Got hit in the face with more than the usual force at the martial arts club.  Didn’t seem like a big deal until I started seeing black spots and flashes of light.  After several days I decided to call the doctor…

10/30/11:  …spent two hours at Virginia Eye Institute (yes, they open on Sundays for urgent eye stuff) getting a nightmarish exam that revealed a vitreous detachment.  Good news: I’m not blind and it’ll heal.  Bad news: no more getting in the face (at least not that hard).

10/31/11: After collecting and delivering water, food, blankets, sleeping bags, and other supplies to Kanawha plaza twice a week for two weeks, I watched the news in horror as I discovered Occupy Richmond was bulldozed.  That night I went trick-or-treating with my kids and grand-kids, feeling lucky that I have a house and job and a beautiful family!

11/1/11: Started collecting money for the 2011 Kidney Walk on the All for Audrey Team.  Walking in honor of my granddaughter Audrey and in memory of my father.  Kidney disease is a debilitating disease that affects 1 in 9 Americans — over 85,000 people are waiting for kidney transplants as you read this.  The walk is this Sunday.  Make a donation here.

I can’t remember the date of the most remarkable thing that happened in the last 2 1/2 weeks.  Somewhere in this period of time I had a couple of really wonderful conversations with my beautiful wife.  She pointed out how I’ve lately started to see the glass as half empty instead of half full, which is strange and alarming, because everybody knows I’m Mr. Positive.  She opened my eyes about a lot of stuff and basically got me back to my old self.  She’s cool like that.

I’ve laced up my boots and I’m back in the game.

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