Pearls of Wisdom

Training for Life December 1988

By Grandmaster Doc Fai Wong

While attending tournaments and performing in martial art exhibitions throughout the U.S., I’ve seen many different martial arts forms and sparring. Unfortunately, only a few people emphasize focus and intention through their eyes when doing these moves. Too many people have the bad habit of looking at the ground when they do forms, and not at their opponent.

Most traditional Japanese and Okinawan stylists are aware of intention and focusing on an imaginary target. Perhaps that comes from their one-punch, one-kill concept. If you want to make the first technique meaningful, you had better focus on your target.

Many traditional Chinese stylists just work on their form sequence and movements, forgetting about their strike’s imaginary target. The exception among Chinese stylists are wushu practitioners. They are quite good at projecting intention and spirit.

Some teachers understand the concept of focus and intention, but either don’t explain it to their students, or the students don’t pay attention to the explanation. I teach what my instructor, Woo Van-Cheuk taught. He says, always look at a martial artist’s eyes first. The eyes show the person’s confidence or lack of confidence. They also illustrate concentration on their fighting techniques.

Your eyes directly affect your strength and determination. For that reason, a good martial artist should work on his visual expression before other factors like his stance.

In sparring matches your eyes can give you more courage. For instance, have you ever met an opponent who looked at you with such determination that you backed off in your fighting? Boxers do it to their opponents all the time. They look mean and determined. They don’t believe they can be beaten, and it shows in their intention and focus. A Thai boxer’s visual expression often intimidates his opponent into giving him the edge in the fight.

Internal Chinese martial arts, such as tai chi chuan or hsing-I, talk about breathing opponents’ chi or spirit by looking at them with angry eyes. Angry eyes is a term in Chinese martial arts that describes increased intention through determined focused looks. From that angry-eye intention comes more physical power.

Another word for intention is yi. Tai chi practitioners use yi instead of sheer physical strength, first defeating their opponents mentally, then finishing them with a minimum of physical power. Yi is also connected with chi. Old tai chi masters said that if you use your yi correctly, you get stronger, while your opponent gets weaker. Before you can use yi, you must first use your eyes to look at the target. If you don’t look at your target, imagined or real, your yi won’t emerge. When you do look at your opponent, it’s not with just a casual glance. You must think about hitting the target, so that your yi makes the same connection. Then your intention and yi unite with your chi, giving you more jing, or fighting energy.

Your eyes are also exit points for shen, or spirit. People who have low spirit, because they are depressed or sick, have tired-looking eyes that are not clear and bright. You can instantly tell that those people also lack mental and physical energy. On the other hand, healthy happy people show their spirit and liveliness through their eyes. Angry people also show shen. They often look like they have fire coming through their eyes.

Martial artists must develop the angry eye in fighting situations and forms practice. Do it when you practice your forms. If you need it for sparring or self-defense, it will come naturally. Your eyes should always be looking at the opponent, the same way a guard dog looks at anyone who comes into his territory. Of course, don’t stare so hard or look so mean that it makes you stiff and tense. The correct way to express intention is by focusing on the target with confidence and determination.

Tai chi people must also be careful where their eyes are aimed. Tai chi translations describe how the eyes follow the hand. Many people misunderstood those translations, thinking they just look at their hand, rather than looking beyond, where the target is. Look at the direction of the hands, but don’t stop at the hands.

One good way to develop shen, expressed through your eyes, is by practicing square horse-stance training outdoors. Focus on a tree in the distance. Try to keep your eyes from blinking by starting gradually, about a minute, and building up to five minutes without blinking. If you can only practice indoors, stand in a horse stance looking down a long hallway, or out a window, and focus on a distant object. I prefer looking at something green. Green doesn’t hurt the eyes as much as other bright colors. Be sure you don’t stare too hard at that distant object. That will make your eyes tear and could give you a headache. Stay relaxed, using mental intention. After you practice this for several weeks, apply it to your forms and fighting. You should notice a great improvement.

If you have a habit of looking down when you do forms, have someone watch and remind you not to look at the floor. That is sometimes a habit that takes much reminding to overcome.

Hollywood gave us one key to successful martial arts with the movie Rocky II. Rocky’s trainer told him that good fighters had eyes like a tiger’s eyes. Without them he wouldn’t win.

Training for Life September 1988

By Grandmaster Doc Fai Wong

It’s long, straight, sharp on both sides, and exclusively Chinese. You won’t find any other country’s martial art using a straight bladed sword that draws its energy primarily from wrist action and flexibility.

Chinese call it “Gim” in Cantonese and “Jian” in Mandarin. It’s a far different weapon than the more popular broadsword. Unlike the brute force broadsword, fighting Gim techniques are practically unknown today. Most people learn only fancy performing techniques that turn the weapon into a blur of flashy figure-eight circles and ground-hugging stationary postures. However, in traditional Chinese martial arts the Gim was an advanced weapon that required top-notch teachers and years of correct practice before it became an effective fighting tool.

In the days when combat with a straight sword was practiced, most students had over ten years of martial art training before they were exposed to the Gim. The average student learned only broadsword and staff techniques. Those two, one long and the other short, were Chinese martial art’s major weapons. Occasionally, different implements found their way into a fighter’s arsenal because they were more convenient than swords or staffs. Horse bench, fan, smoking pipe, and hoe were all routinely pressed into service as kung fu weapons, using basic techniques from those popular long and short weapons - the staff and the broadsword.

Even in those times, those who routinely carried straight swords were high-ranking military officials who used the weapon for punctuating command or military ceremonies and Confucian scholars, who practiced intricate sword forms for daily exercise. During the height of Chinese Confucianism, all Confucian scholars wore Gims as decorations and signs of their scholarly office, not for self defense. Those scholars and officers gave rise to the Gim being strictly a gentleman’s weapon. The real swordsmen of ancient China were Taoist Priests of Wu-Dang Mountain. They practiced straight sword-fighting techniques as part of their daily martial art training.

A famous Taoist priest-fighter named Lu Dong Bin made the sword popular among other Taoist martial artist. His trademark was the way he carried the weapon – on his back over his right shoulder, where it was easy to pull from its scabbard. He was so famous that all later-day Taoist Priests wore their swords the same way.

Buddhist monks favored the Chinese broadsword, calling it the “precept knife”. They made personal vows that if they broke any Buddhist Priest or vows, they would cut off a limb with their broadsword. Shaolin monks practiced broadsword form for exercise. Their daily broadsword practice made them experts with the broadsword.

What were the Gim techniques that distinguished the difference between combat and dance?

First, understand that the Chinese straight sword was fragile, lightweight weapon. It isn’t strong enough for contact against the much sturdier broad sword. However, the Gim has two cutting edges, one on each side of the blade. Those two cutting surfaces give it the versatility of slicing left and right, as well as poking straight.

Fighting Gim experts took advantage of the two-edge blade by using only three-to-four inches near the tip for cutting. That’s the only truly sharp area, besides the tip itself, of an authentic Gim. The rest of the blade was kept dull and slightly thicker for any emergency blocking techniques. I say “emergency”, because sword technicians did not want to use their weapon for blocking. The sword is thin and long and not very strong. Speedy dodging actions and small circles angular cuts aimed at the enemy’s wrist better suited its size and shape.

Wu-Dang sword experts taught special basic training techniques that trained Gim students to put their force out into the last three inches of the blade. These were waist and wrist loosing exercises, similar to Western fencing. Some, still taught today, include a variety of movements. The tip of the sword is circled clockwise or counter-clockwise. The blade’s tip is snapped up and down. The cutting section slices from side to side. These basics are done thousands of times in front of a knowledgeable teacher who will direct the student along the right path. Of course they also had a special way to hold the sword. It wasn’t a five-finger grab.

True Wu-Dang swordsman used only three fingers, the thumb and two center fingers. The three-finger grip gave them more wrist and hand flexibility for the small slices and pokes that characterize straight-sword techniques. The index finger was pointed forward, guiding the blade along its path to the target.

The unused hand was called the “sword finger” hand. Its first two fingers formed a miniature sword, which was used to help balance the uneven weight of the other hand. Pressure point strikes also were made with the free hand.

Among China’s best-known teachers in recent history are General Lee Jing-Lin and Guo Chi-Feng, both members of the fabled seven swordsmen of China. Of the seven, they are the only ones known to have living students. The famous seven were trained by a Taoist priest called Fung Tao-Zi, who was said to have been 100 years old when he taught the techniques.

My own teacher, Woo Van-Cheuk, now 84 years old, was a disciple of both General Lee and Guo. To the best of my knowledge, Woo Van-Cheuk is the lone remaining student outside China.

Though no one can back up and make a brand new start,

everyone can start from now and make a brand new ending.

-Author Unknown

Obstacles are those frightful things we encounter when we take our eyes off your goal.

-Henry Ford

Be always at war with your vices, at peace with your neighbors,

and let each new year find you a better man.

-Benjamin Franklin

by Quinn Early

ADDING KUNG-FU TO HIS WORKOUT REPERTOIRE HELPED NFL VETERAN QUINN EARLY PERFORM BETTER AND STAY HEALTHIER.

In 1988, the San Diego Chargers drafted me into the National Football League. Professional football is an extremely competitive environment. Thus, it was important for me to be in the best physical condition possible. It’s easy to stay in shape during the season. But between January and July, the typical off season for a football player, I realized that I had quite a bit of free time on my hands.

I’ve always been a martial arts fanatic. I loved every aspect of it, from fighting to weapons to the history. So I decided kung-fu might be the perfect answer. I thought that because I was a professional athlete, I would be “the man” in just a few months. Boy, I was very wrong. I soon realized how stiff and uncoordinated I could be. I was quickly humbled. I learned that being fit was more than just a matter of physical strength; it was about combining strength, flexibility, stamina, speed/quickness and efficiency of motion. I felt like an elephant on ice skates. Even two decades into my training, I know there is much more to learn and experience.

The true meaning of kung-fu is hard work over time. Because it is heard work, martial artists will always face challenges. For example, some people have a difficult time retaining information related to forms/techniques; some have a hard time learning proper relaxation that will generate maximum power and still others lack the knowledge to stay in shape. Kung-fu helps take those weaknesses and turn them into strengths. Conditioning the body at the outset of training gives you the head start you need to complete your journey.

Solid Foundation

My Sport forced me to maintain a strict workout regimen, so I already had a good base when I started kung-fu. The challenges was getting in kung-fu shape. Because I was a football player, I was strong with cardio and in the weight room. However, I lacked flexibility and my legs were nowhere close to kung-fu shape. I soon realized that there was a big difference between squatting 400 pounds and holding a horse stance until the flame went out. As my training progressed, my teacher gave me ways to work on strengthening my body. The more advanced I became the more  I wanted to find ways of pushing my body to higher levels of fitness.

There are three components to training:

1.Workouts

2. Nutrition

3. Rest

This article focuses on the workout component of training and provides tips on how to reach your martial arts fitness goals.

Five Rounds of Fitness

“Five Rounds of Fitness” is an athletic enhancement tool that conditions the body by mimicking the energy systems and specific motor patterns exhibited in martial arts. The body must endure large muscle multi-join movement patterns over and over and that can create substantial amounts of lactic acid and muscle fatigue. These workouts are also specific to martial arts in that they enhance the explosiveness, balance, coordination, and athleticism of each individual. The strength exercises are geared toward building the anterior posterior muscles, while simultaneously activating the core muscles. This helps the practitioner become more athletic and fit, while avoiding injury.

Always perform a comprehensive warm-up and flexibility routine before starting any exercise program. It allows the participant to elevate core temperature, increases the range of motion of the joints and helps all major muscle groups to “fire” or wake up to prepare for athletic activity.

Each exercise should be done in a circuit manner, one after another; limit the rest in between exercises. Once each exercise has been completed consecutively, rest for one-to-two minutes before continuing. The circuit can be completed up to five times, but remember to train intelligently and only complete what is appropriate for you. It is always safe to start out with fewer sets and gradually increase the workload.

Exercise One: 180-Degree Tuck Jump to 20-Yard Sprint

Develops: Explosiveness

Start from an athletic stance with knees slightly bent. Your weight is one the balls of the feet and your shoulders are over your toes. Descend into a quarter-squat position and jump as high as possible, bringing the legs directly underneath the body while simultaneously turning 180 degrees in the air. Land as softly and quietly as possible in the same position as you began. Immediately change directions and sprint 20 yards. This exercise enhances quickness and explosiveness, which is perfect for combatives training/competition. Being quick and explosive will improve your martial arts and could save your life in a self-defense situation.

Exercise Two: Multi-Directional Push-Up

Strengthens: The Front Side

Begin in a standard push-up position with the body in a straight line from head to heel. Perform a push-up and then proceed to maneuver the body by walking the hands to a new position where another push-up is executed. Continue performing push-ups in new positions for one minute.

This is an excellent multi-planar exercise that strengthens the anterior muscles in the upper body. It also develops the core and scapular muscle groups. The shoulder is the most dynamic joint in the body and is very susceptible to injury when it comes to martial arts training. Because of the movements demanded in martial arts training, it’s imperative that time is spend strengthening this area of the body. The multi-directional push strengthens the stabilizing muscles surrounding the joint and helps prevent injury.

Exercise Three: Scapula Y’s and T’s

Strengthens: The Back Side

Lie face down with your forehead and feet in contact with the ground. Raise the arms from the muscles of the thoracic (upper middle) area of the back, leading to a straight arm movement overhead and creating a “Y.” Pause at the top of the movement and repeat. Then, raise your arms straight out to the sides to create a “T.” Perform 10 repetitions at each letter. The scapula forms the posterior part of the shoulder girdle and is an integral part of posterior muscle function. The many muscles that connect to the scapula help shoulder girdle and is an integral part of posterior muscle function. The many muscles that connect to the scapula help support the shoulder. Again, the violent movements inherent in martial arts leave the shoulder vulnerable to injury. Strengthening the scapula provides a base for which the shoulder can function.

Exercise Four: Three-Way Lunge

Strengthens: The Lower Body

Stride forward with one leg, creating a 90-degree angle at the knee (do not let the knee exceed the toes). Maintain good posture while landing on the mid-foot to heel of the striding leg. Make sure that the knee is stacked over the ankle. Then, stride laterally and create the same safe knee and foot position, while keeping the opposite leg as straight as possible. Stress the muscles of the working leg and feel a stretch in the adductor (inner thigh) of the extended leg. Finally, maintain the same form while striding backward with the same leg. Repeat 5 times on each leg. A martial artist must function with strength and balance through several planes of movement. The three-way lunge requires strength, balance, and stability, which are all essential during movements such as transitioning between stances or kicks.

Exercise Five: Plank To Push-Up

Strengthens: The Core

Assume a prone position  on the floor and place your body weight on your forearms and toes. Maintain a straight line from the head to the heel for an ideal plank position. Without breaking posture, transition arms from a plank to a push-up position. Execute the transition between positions for one minute. This exercise strengthens the core muscles through stabilization. Most martial arts movements are performed from a standing position and utilize stabilizing forces in the core that allow punches or kicks to be delivered with substantial power.

HERE ARE SOME ADDITIONAL WAYS TO STRENGTHEN THE BODY.

Stance Training

Stance training strengthens your lower body , creates balance and improves flexibility. Hold various stances, like the horse stance, for one minute each.

Standing Triple Kick

Stand on one leg and slowly extend your leg as if doing a snap kick. Hold for a five count then return to crane. Point crance to the side and extend your leg for a sidekick. Hold for a five-count. Return to crane and then extend the leg behind for a rear kick. Hold for a five-count. The three kicks together count as one repetition. Switch legs and repeat. First, try five repetitions on each leg. Once that becomes easy, perform 10 reps. When you become advanced, try this exercise with ankle weights while standing on a five-pound coffee can.

Wall Squat Or (Skier Squat)

Place your back against the wall and spread your legs about a shoulder-width apart. Your feet will be about two feet from the wall. Your upper leg should be parallel to the ground. Hold for one minute. Perform three repetitions. Once this is easy, try three reps of two minutes.

NFL Longevity

I attribute my 12-year NFL career to my martial arts training, which helped me develop my body through the principles illuminated in this article. For example, I earlier talked about the lack of flexibility I exhibited when I began my martial arts training. But thanks to the added flexibility I achieved in kung-fu, I made catches that I would not have been able to make before my martial arts training. Kung-fu also has taught me that relaxed energy is alot more effective than tense energy. This made me much more effective in every aspect of the game. By being more relaxed during the course of a game, I had more energy in the fourth quarter. And most importantly, since I maintained a high physical and mental level throughout the game, I was able to avoid injury. I was known for being a durable player. It’s easy to continue to work on your strengths, but the real challenge is taking your weaknesses and turning them into strengths.

These five exercises, as well as the stance training techniques, have been handpicked because of the functional nature and synergistic relationship they have with martial arts. The ultimate martial artist can be created by choosing exercises that mimic the requirements of their sport or athletic endeavor. One must perform exercises that enhance strength, power, endurance and stabilization in several planes of movement. Linear single-plane movements do very little for the accomplished martial artist. Train to move effeiciently and forcefully. Supplementing your martial arts with these exercises will produce positive results in a relatively short period of time.

These exercises are just a few examples of ways to strengthen your body to get in martial arts shape. Keep in mind that the way to master your art is to practice that art with the intent and consistency and to begin to live your life as a martial artist. The exercises and routines I am sharing with you are meant to supplement your training; the metaphor that I use is, “Your martial arts training is like your meal and your other conditioning is like a multi-vitamin.” So, eat your meals; but also take your vitamins. Remember, train smart, live better.

Read the original article in Inside Kung Fu Magazine: insidekung-fu.com