Fighter's Fact Book · Principles and Drills to Make You a Better Fighter by Christensen, Loren W. -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Contents Introduction Part One: Physical Training

10 Ways to Train Alone

1. Shadowboxing

Cardiovascular Benefits Improve your Timing with Music Coordinating Footwork with Combinations You Always get to Win

2. Environmental Training

Stairs Cluttered Room Small Room

3. Reps

1000 Punches

4. Work Weak Techniques 5. Karate between Weights Sets 6. Heavy Bag 7. Train to Your Favorite Music 8. Train While Watching the Tube

Stretching Reflexes

9. Train Outdoors 10. Training in Water

10 Ways to Improve Your Hand Techniques

1. Shoulders

An Exception to the Rule

2. Rotating Your Body

Rotating While Exercising in Horse Stance Rotating in your Fighting Stance

3. Tricky-Knee Punch 4. Boxer’s Jab

Historically Speaking How to Jab Jab to Make your Opponent Nervous To Disrupt your Opponent’s Setpoint Jab to Set up your Opponent Jabbing the Body

5. Hook Punches

Front Hook Rear Hook

6. Using Double Hand Pads 7. Goofy Bag

Your First Workout Your Second Workout

8. Push-Ups

Push-up Jumps and Drops

9. Strengthening Your Abs for Better Punches

The Ab/Fist Connection

10. Hand Toughening

Knuckle Push-ups Rub a Brick Punch a Canvas Bag Salt Water Torture

10 Ways to Improve Your Kicks

1. Stretching

Take it Easy Before Training Stretching to Increase Flexibility You are not “Naturally” Stiff Be Careful with Partner Stretching Stretching for Strength Can you Warm-up for a Street Fight? Flexibility is Not Just for Kicking High

2. Squats

Moving Horse Work only the Bottom Half One-legged Squats

Variation 1 Variation 2

3. Elastic Cord Kicking 4. Climbing the Tree 5. Sticky Foot

A Variation

6. 1000-Rep Drill 7. Roundhouse Kick - Muay Thai Style

Breaking the Rules Using the Rear Leg The Mechanics of the Kick Free Advice

8. Sidekick

Slow Motion Kicking Push with the Toes Thrust with Momentum

9. Front Kick

Standing Slow Kicks Kneeling Slow Kicks Leg Extensions

10. Back Kick

Before the Actual Kick Elastic Cord Slow Kicks Horse Stance Squats Bag Work Air Kicking

10 Ways to Improve Your Speed

1. Maintain Relaxed Tension 2. Faster Kicks

Bring it Back Fast Hot Potato Drill

3. Kiss 4. Design a Speed Combination 5. Believe You Are Fast

You Perform as You Think

6. Reps in the Air Versus Reps on a Bag 7. Reacting to an Exposed Target

Offensive Reflexes Statue One-sided Sparring

8. Blitz Drill

Lead-leg Lunge

9. Blitz Against a Target 10. Miscellaneous Reflex/Speed Drills

Dropsies

Let’s Play Catch Jerk Away

20 Ways to Improve Your Sparring

1. Don’t Stop to Discuss What Happened

One Instructor’s Approach

2. Finishing off Your Opponent

Killer Instinct

3. Use Your Specialty 4. Deception Training 5. Broken Limb Sparring

Real Injury

6. Environmental Training

One Other Way

7. Grappling Techniques

90% of Fights go to the Ground. Oh Really? The Four Ranges

8. Merry Christmas 9. No-Tag Sparring

Should it be Four or Five? Working through the Ranges This Works even Better with Pain

10. Begin with One Fighter Down 11. Don’t Telegraph

A Bad Habit

12. How to Think Before Your Tournament

Relaxation Mental Imagery Cue Words and Positive Self-Talk Putting them all Together for a Pre-competition Routine

13. Train to Get Hit 14. Don’t Emphasize Scoring

A New Sparring Experience

15. High/Low

Kick Low/Punch High Punch Middle/ Backfist High

16. I Can Hit You but You Can’t Hit Me 17. Spar with a Variety of People 18. Diagonal Stepping

Stepping for Defense Stepping Offensively

19. Five Elements That Will Make You a Better Puncher

Your Feet should be Fast and Mobile Keep your Upper Body Moving Keep your Guard Up Thrust your Feet Forward Total Commitment

20. Clinching

Both Hands Behind his Neck One Hand Behind the Opponent’s Neck Clinch his Arms

10 Ways to Score Almost Every Time

1. Drawing

Yoo hoo! Come Here

2. Create an Illusion of Distance 3. Fighting Rabbits

Tests How He Reacts Now Get Him

4. The Three Stooges Technique

Out of a Clinch Off a Block On the Ground

5. Invisible Kicks

You Can Do Them from Any Position

6. The Initial Move

Use a Mobile Foot Stance Stay Moving Throw a Few Fakes Your Hands Move First A Revealing Study Keep Your Hands Up Maintain a Poker Face Don’t Hesitate

7. Always Hit When in Range 8. Foot Sweeps 9. Pushing and Jamming

How to Set it Up You have to be Quick Jam vs. Push

10. The Half Step and Sucker Punch

The Set Up

5 Ways to Improve Your Blocking

1. Limit the Choices 2. Study the Origin of the Attack

Make use of your “Dummy” Time Partial Rep Drill

3. Simultaneous Block/Counter 4. Blocks only Drill 5. Where to Look

Look at his Triangle

10 Ways to Improve Your Kata

1. Soft Practice 2. Hard Practice 3. Sectional Training

Breaking it Down

4. Understand What You Are Doing 5. Mental Intent 6. The Dramatic Pause

Their Importance

7. No Hands Practice

Forget your Arms

8. Use Your Eyes

Warrior Eyes

9. Flashy Kicks

Street vs. Competition Kicks Mixing High and Low Kicks Training for High Kicks can Make you a Better Fighter

10. On Not Winning

You Learn More when you Lose

5 Ways to Increase Your Power

1. Six Important Elements

Concentration Mass Speed Reactionary Force Breathing Balance

2. Mental/Physical Power Link

First the Physical Now the Mental

Phase 1 Phase 2 Phase 3

3. Reps

Pushing to go Faster and Harder

4. Heavy Bag

Train Systematically Train Regularly on the Same Techniques

5. Weight Training

When all Things are Equal Stronger is Better The Four Tiers of Training

Physical Preparation Technical Preparation Tactics Psychological Preparation

Bench Press

One-Arm benches

Weight Training for Legs Barbell Squats Leg Extensions Leg Curls Barbell Squats Leg Curls Thigh Extensions

10 Ways to Train for Self-defense

1. Side Stepping Drill

Move Out of the Path A Good Drill

2. Train to Hit First

Do it Legally Train to Beat your Partner to the Punch

3. Reflex Training

Random Attack Drill Pause-Attack Drill

4. Move to Your Opponent’s Weak Side

Outside of his Lead Hand Working against his Injured Side Free Tip

5. Keep Hitting

Free Tip

6. Defending against a Big Guy

Stay out of Reach Attack his Weapons Go to his Vulnerable Areas

7. Giving Acute Pain

There is no 100 Percent Guarantee My List

Eyes Adam’s Apple Nose Elbow Joint Ear Fingers and Back of Hand Solar Plexus Kidneys Groin Ankle Bone Top of the Foot and Toes

8. Chop-Kicking 9. The Front Kick Offense/Defense

Kicking with the Front Leg Rear Leg Front Kick Choosing the Best Leg More on Excessive Leaning

10. Knocking Out the Attacker

Play with his Brain Jar his Brain Some Important Things to Think About

5 Ways to Prepare for a Belt Test

1. Know Your Material 2. Plan for Errors 3. Know What Your Instructor Wants

Look at the Bright Side Train Hard on Everything

4. Increase Training Gradually

Rehearse

5. Mental Rehearsal and Affirmation

10 Ways to Improve Your Heath & Fitness

Normalize your Weight Great for Women Condition your Heart and Lungs A Good Cross-training Activity 1. How to Drop a few Pounds

Rule 1 Rule 2 Rule 3 Rule 4 Rule 5

2. A Fast Way to Aerobic Conditioning

Burn Fat Get Faster Do this Progressively

3. Should You Take Creatine?

A Shot of Energy

4. Water

Drink, Drink and Drink Some More Are Sports Drinks Better than Water?

5. Vitamins C and E

Little Warriors

6. Coffee: Yes or No?

More is not Better

7. Sleep

Late Evening Training

8. Take a Break from Training

When you Can’t Take Time Off

9. Overtraining

Stimulate not Annihilate Leg day/Hand day Hard day/Easy day You are only Flesh and Bones

10. Moderation in all Things

Part Two: Mental Training

5 Ways to Alleviate Stress

1. Train Hard 2. Work Out Early 3. Work Your Big Muscles 4. Put on Some Good Sounds 5. Train with a Partner

10 Ways to Use Mental Imagery

What Happens when you use Mental Imagery Use all your Senses 1. Improving Technique 2. Emotional Preparation

Write Down how you Felt on a Good Day

3. Affirmations 4. Visualize Your Hero

Swapping Heads

5. Visualize a High-Risk Moment

Know the Turf Visualize your Response

6. Visualize a Real Confrontation 7. Visualize Winning 8. Visualize Your Goal 9. Visualize a Good Class

Seeing a Great Class

10. Visualize Being Better Looking

Even the Old Street Fighters Visualize

10 Ways to Eat Pain

1. Get Used to It

In the Street In Competition Three-person Drill

Three-Person Drill

2. Physical 3. Emotional 4. Psychological 5. Spiritual

10 Ways to Learn Quickly

Ingrain 1. Reps 2. Mental Imagery 3. Verbalize the Technique to Someone

Teach a Friend

4. Verbalize to Yourself 5. Training with a Partner 6. Unstructured Practice 7. Shorter Training Sessions

A Poor Example Do a Test

8. Listen to the Slow Learners

Don’t Follow Blindly Look Hard at a New Program

9. Don’t Do the Same Thing Everyday 10. Have a Training Objective

When Solo Training Partner Training Class Training Stay Motivated Surviving the Dumps

5 Ways to Conquer Fear

1. Understand the Symptoms 2. Turn Butterflies into Energy

Butterflies are your Friends

3. Develop Your Fighting Skill

Learn Systematically

4. Stay in Shape 5. Find a Mantra

10 Ways to Be Safe in Your Daily Life

1. Stay Informed 2. Always Stay Alert and Aware

White Zone Yellow Zone Orange Zone The Red Zone

3. Confidence 4. Trust that Voice in Your Head That Says “Danger! Danger!” 5. Carry a Cell Phone in Your Car 6. Keep Your Home, Auto and Office Secure 7. Carry Protection in Your Car 8. Avoid Gang Members and Other Undesirables 9. Don’t Get Involved in Road Rage 10. Stay in Shape and Train Hard in Your Chosen Martial Art

Conclusion Acknowledgments Index About the Author

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