An interview with me

Recently I was interviewed by Empower Martial arts Podcast.

You can find it here:  The Real Jeet Kune Do ?

Walk On!

Hand before Foot! Correct execution of the lead straight in Jeet Kune Do.

 On one of the several Facebook Jeet Kune Do group, there is currently a 'discussion' on hand before foot when punching. I put discussion in brackets as the poster of the questions appears to be fully convinced that moving hand and foot together (or even a foot a fraction earlier) is better (more powerful) including various example videos.  (the group in question is JKD talk, look it up if you so desire) and it is starting to take on levels of 'trolling'.  

So let me explain why hand before foot.  The human eye has poor depth perception, and to register depth, it required multiple points of reference. Moving a fist towards someone's face in a perfectly straight line results in the person not seeing the movement until it's well underway, and differences in the position of the fist vs the rest of the arm or the torso of the opponent become more obvious.  All this takes place in a split second of course but that is exactly the reason, to beat the opponent to it. To hit before they can respond or before their response/defence is fully developed. 

If you step forward at the same time, the entire body has so many reference points for us observers, that you will notice almost immediately.  

The straight lead, is very much based on the above principles, and they come from fencing. A fencer will trust his epee forward to the opponent before he himselves moves, a very deceptive way of striking. 

You'll hopefully understand that this principle is very effective when you have to bridge a gap between you and the opponent in order to land the hit. 

A common mistake however is that people end up landing the fist with a completely outstretched arm, almost like superman. This is a case of the wrong timing/distance judgement. Whilst the fist is the first to land, you have to ensure that there is at least about an inch or two left of the arm 'extension' to complete, as well as some of the hip rotation, before the leadfoot lands.  

This will ensure that the forces involved with the arm extension and the rotation of the hip all contribute to the power of the strike. If these are already completed on the moment of impact, all you are left with is the linear force produced by your footwork x your body mass.  (force=mass*acceleration(speed)).

These factors are often poorly understood. You need to combine the forces of your footwork, with that of the arm and hips to maximise the impact.  This takes time and lots of repetition to get right, and for that purpose it is important to try to train this slowly.  

How to do it:

From your guard position with your hand in a neutral (almost horizontally) position (this way it starts from underneath the peripheral vision of your opponent, giving him even less reaction time). 

Start extending your arm (nothing else!), once this is extended almost halfway, you start to add hiprotation, and a fraction later you push off the rear foot.  This second half of the movement is difficult to do slow as you can't overcome gravity, you'll just have to complete the movement at normal speed.

However it is important to train the start of the punch slowly, to really develop the neural pathways/signals to execute the punch correctly. And do this repeatedly. Once you can do that without thinking, you slowly start to speed up the first half of the movement. There is no other way, step by step, slowly increasing.  The moment you sense you're ending up doing it at the same time, slow down and start again.  You don't need (and I recommend you don't!) to spend hours on it.  Spend 5 minutes on it, maybe a few times per day where you have a moment available.  Do this consistently and regularly, several times per week. That teaches your nervous system much more effective than one longer session (if you do spend longer, spend that time on other aspects of JKD training, but start with the fine motorskills such as the above when you are fresh and fully focussed, doing it at the end of a session will result in less focus, you're physically and mentally tired so you risk doing it wrong)

If you have a target (bag, or someone holding a glove for you), then start using this to practice on and take care of the moment of contact, the arm should still be in it's final phase of extending, the hips in the final phase or rotation, and the leadfoot not yet landed to ensure all forces are present in the impact!.

Don't have the arm too far bend on contact because then the remaining extension happens when your leadfoot is already on the floor, and the punch becomes a push! A way to get the fist landing correctly is to try and aim for the palm of the hand that is holding a focusglove, not the surface of the focus glove itself. That will result in a penetration of approx 1-2" in the final extension.(so aim through the glove (just)).  

These are all small but very important details, don't skip them, focus, and get it right!   

Walk On! 

It's supplementary..

 Of course it comes as no surprise that a good varied healthy diet is important to keep our bodies in good shape. If you then also engage in (high intensity) physical exersize, such as martial arts, supplements are a good idea. 

If you get a bit older, you might need to give your body a bit of extra support, just in case you don't get the correct and/or sufficient amounts of certain food groups and/or vitamins by way of your daily diet. Changes in our bodies, metabolism etc as you age mean you may need this, especially if you also work out. Vitamin tablets (there are many different ones out there) are a good start, vitamin C is probably the most well known and an important one.  This blog however I wanted to focus on  protein powders. These have been around for many years and are generally good to take. However recently there are more variations available that mix in other elements that can be beneficial.  

The main two are either adding Creatine or Collagen, or both. (illustrative picture attached, other brands/flavours are available).

Below a quick breakdown of what each of those target. 

Creatine:
How it works: Creatine helps your muscles rapidly regenerate ATP (adenosine triphosphate) during explosive or heavy movements.
Benefits: It is heavily researched and proven to increase power, delay fatigue, and even support brain function and focus.
Who it's for: Athletes, weightlifters, and anyone experiencing age-related muscle or cognitive decline.
Actionable tip: Look for Creatine Monohydrate (the most cost-effective and well-studied form).

Collagen:
How it works: Collagen is the most abundant protein in your body. Taking hydrolyzed collagen peptides signals your body to increase its own natural collagen synthesis.
Benefits: It supports the scaffolding of your body, reducing visible signs of aging by hydrating the skin, and promotes resilient joint cartilage and tendons.
Who it's for: Anyone focusing on beauty, anti-aging, or joint and connective tissue support.
Actionable tip: Pair it with foods or supplements rich in Vitamin C (e.g., citrus or a vitamin complex), as Vitamin C is required for your body to properly synthesize collagen.

I take my protein powder as part of my 'overnight oats' breakfast. I use greek Yogurt, rolled oats, blueberries, a scoop of protein powder, some honey and some semi skimmed milk (to make it a bit easier to help with the mixing and doesn't turn into concrete :-) ). 

I hope this helps!

Walk On!

Ung Moon or not?

 In Jeet Kune Do, we don't tend to practice 'forms'.  Forms for the uninitiated, are patterns-sequences of movements that train kicks, punches, stances etc and in some cases also are symbolic for a particular aspect of history of an art, or it's country of origin, amongst others. 

Nobody fights like that however. Traditional martial arts such as Karate and/or Taekwon-do, to name a few, often have a 'traditional' aspect in which forms (Kata in karate, Tul or Poomse in Taekwon-do) are being practiced and they count very heavily towards your next belt. They also have a sports/competition aspect, where practitioners spar eachother, and that looks very different. (they also compete in patterns but that's beyond the scope of this blog). 

Other martial arts do not practice forms (examples are Muai Thai, Boxing, fencing, BJJ etc.), but are concerned with the honing of skills such as punching/kicking etc etc and practice these on stationary targets, moving targets, and spar much more frequently to test their skills and develop timing/strategy. 

Bruce Lee was very aware of that and once his Jeet Kune Do journey had begun proper, he took the same approach, he mostly didn't practice forms (anymore) but instead all his training became focussed on sharpening the tools and develop rhythm, timing, strategy and become the best fighter he could be. 

However, Jeet Kune Do developed out of Bruce Lee's earlier ideas on the martial arts he termed Jun Fan Gung Fu, in other words 'Bruce Lee's Gung Fu' (Jun Fan Lee was Bruce Lee's cantonese birth name), and a significant element of that was still rooted in his formal training in Ving Tsun (Wing Chun) Gung Fu.  During his Jun Fan Gung Fu 'years', he also developed a pattern for his students to practice, with the same aim as traditional arts would, to develop techniques etc but in a formalised method. It was called Ung Moon, which many translate as 'the 5 gates'. 

It comes as no surprise that if you observe someone demonstrating this 'form', you would be forgiven to think you're watching someone practicing Ving Tsun, particularly if you see how they open (start) the form.  Various aspects, that would later return in Jeet Kune Do (in modified form) can be found in this form, for example the first section is about simultaneous attack and defence, executed by a series of blocks and strikes at the same time, both left and right, but it is performed from a more 'squared on' stance.  As you may know, the idea of simultaneous attack and defence is a principle very much present in Jeet Kune Do. 

There are JKD practitioners and schools that insist on training in this form, particularly in more recent years. It is almost as if there is a desire to 'formalise' JKD training in order to 'identify' it, perhaps make it more 'interesting' , and it's also depending on lineage. 

Those in a lineage more alligned with earlier 'Jun Fan Gung Fu' , and even Dan Inosanto's concept approach, are more inclined to study/practice this form than later lineages such as that of Ted Wong, where I belong too.  That latter approach is more alligned with Bruce Lee's later thinking to leave the form practice and concentrate on the more 'practical' / hands on approach of drilling and testing over and over... 

So what do I think? I'm not a person to insist that someone should practice JKD in this way or that way, but rather look at themselves and ask what do I want to acchieve?  If you want to learn JKD as per the latest ideas of Bruce Lee, then perhaps you should spend your valuable time on just drilling, working the bag, focus gloves and practice sparring.  If you are interested in where things originated, perhaps out of a general interest in the martial arts, then by all means learn the Ung Moon too. 

If you have the interest, the time and it alligns with your current goals in Martial Arts, then by all means go ahead, and enjoy!  There are some examples out there that show the Ung Moon from a more practical approach, be it in a very Ving Tsun like (squared on) approach, and have turned it into a partner drill by doing so. That may be more useful as to be fair, a more squared on 'positioning' happens in JKD almost naturally in close range (not striking or grappling/trapping range!! get rid of the idea to define distances by 'tools or techniques, but describe them by distance, for that's what it is, nothing more) but there are nuances here that go beyond the scope of this blog. Come to training to find out what that is.

My personal view is that from a practical (and time constraint) perspective, just practice the techniques that form this pattern(form), as individual / isolated partner drills and from a more alive basis (you're moving) like a semi free 'sparring' drill. 

I would short sell you not to leave you a link to someone who is performing the Ung Moon, and someone who explains some  practical applications of it.  Finally here's also a video of Jeet Kune Do veteran Chris Kent, a highly regarded and very knowledgeable instructor, with his views on the Ung Moon. 

You will note that they will use a lot of chinese terminology, where in later years Bruce would just call techniques by their english names, as we tend to do in our classes. (and I'm the first to admit I'm not familiar with some of this 'traditional' terminology, it's not required to learn Jeet Kune do as we practice it).    Again, terminology and chinese name knowledge is often used in a more 'formal' setting, and will help if you want to study the older variants of Bruce Lee's martial arts journey.  We call a punch a punch... your mileage may vary. 

Walk On! 

Promo : Jeet Kune Do Lessons in Devon, UK.

 Ok, apologies in advance but just a quick plug in case any of you readers stumble accross this blog and are interested in training with me. 

If you live in Devon, specifically in or near Torbay, Teignmouth, Newton Abbot, Ashburton and even Plymouth and/or Exeter,  and you want to learn Jeet Kune Do, get in touch. 

I offer monthly memberships, as well as ad hoc classes for those on shift work that can't make it to every class and therefore don't want to spend monthly fees that they can't attend.  I also do (limited) private classes for the right person(s). I value my spare time however so spaces are very limited! 

Get in touch via the website contact page at JEET KUNE DO and hopefully I'll see you soon!

Walk On! 

The straight lead

 Many of you will be aware of the book 'The Straight Lead', by Teri Tom.

The book delves into the signature punch that was developed by Bruce Lee and is a fundamental tool in the arsenal of Jeet Kune Do (or to use the subtitle of Teri's other book, 'arsenal of self expression' ).

It has been out of print for some time now and some second hand copies are offered for sale for frankly ridiculous prices, but if you want the book, but not pay as much as that, then rest assured. 

Terri Tom has anounced a revised version of the book, that will be released in May this year. 

It will be available through Amazon.  She says that all photos will be enhanced in high definition, and there will be an entirely new intro, which she described as ' a corker of a new intro'.. 

I have the original print but will order the new version and report back on my findings.   Here are the original (left) and new edition (right) side by side.

Walk On!

Train like you fight!

 Train like you fight, or you'll end up fighting as you train. 

If you train correctly, the latter won't be an issue, but if your supplementary exercise consists of 5-10K jogs, some (slow) lifting for strength and stretching, you are conditioning your body for endurance, not repeated high intensitity short bursts as is the case with a fight.  

A Jeet Kune Do person is not someone that steps into the ring for a competition fight either, but having that type of fitness will set you up quite well.  Ideally a self defence situation will mean that you will have to act fast, aggressively, overwhelmingly and then get out!  It's never a steady state contineous effort.

The photo shows Bruce Lee running with his pet dog (Great Dane) Bobo who often accompanied him on his runs.

 There's nothing wrong with occasionally going for a gentle jog, if only to clear your head, and if you are at the start of your journey, it could be something to help you build up a base level of cardiovascular endurance/fitness, but don't dwell on it too long.  The sooner you adapt your supplementary training to methods that support your martial arts training, the better.

HIIT and Interval running is much better to support your goal, but take a structured approach, below an example/suggestion.  

Suggestion for an Interval running program:

- build up to a 3-5K steady state run (using a Couch to 5K program is a good starting point) 5K takes most people around 30 -35 minutes to complete initially.  Run up to 2 times per week outside your martial arts training.  This will take most people (who are already somewhat active) about 4-6 weeks to acchieve. 

- Introduce intervals. You start off with up to 10 minutes steady state warm up, then you go trough a series of intervals: 6x 30 second sprint followed by 1 minute rest each (= 9 minutes), then return home (10 mins cooldown run).  This again is approx 30 minutes of work out time, but the middle bit focusses on anaerobic fitness (the ability to endure high intensity high heartrate and recovery).   

Do this for at least 4 weeks. 

-Progression: shorten the steady state warm up to about 5 minutes: The interval section will now be extended and changed a little to: 6x 2minutes at 90% of your max, with 1 minute rest in between (18 minutes), then cooldown run back 'home' at steady state.  This middle section more resembles a boxing match where you go 6 rounds at 2 minutes, with 1 minute complete rest in between. Again total workout time in the region of 30 minutes.  

4 weeks on this program. 

- Integrated Approach: This introduces an active recovery phase to the above progression. Rather than complete rest, you now keep on gently jogging, shuffle or shadow box.  Again start with a warm up steady state section, progress to the interval section , and a cool down section.   

4 weeks on this program.

You are now 16-18 weeks into the program.  To measure your progress go for a steady state 5K run, the same route/distance as you did when you started), your time will likely have improved and be below 30 minutes to complete it, possibly much closer to 20. 

Continue with your integrated program, but vary the intensity of your intervals, exchange sprints, with high intensity runs (90% of your effort but just shy of a sprint), or knee raises on the spot etc, vary your 'rest' phases. 

Walk On!