Interval Cardio Warm Up, 14 minutes

A 14 minute treadmill cardiovascular warm up routine. It takes less than 15 minutes to complete and since you can do almost anything for 15 minutes; there are no excuses, nike!

Elapsed Time	Duration (Minutes)	Intensity	Incline	Heart Rate	Zone
0	2	3.0	0	98 - 114	fitness
2	1	3.8	0	114 - 131	aerobic
3	1	3.8	3.0	131 - 147	anaerobic
4	1.5	3.0	6.0	131 - 147	anaerobic
5.5	2.5	3.8	< 5.0	147 - 164	VO2 max
8	1	3.0	6.5 - 7.5	131 - 147	anaerobic
9	2.5	3.8	3.0	114 - 131	aerobic
11.5	3	3.2	1 - 2	98 - 114	fitness

Upper-body curcuit #1

Although labeled 'upper-body' this is a great workout for the quads as well.

• Squat to row cables (35 lbs) x 15
• Bicep curl (red band) x 12
• Single lateral raise (red band) x 12
• Wu chi (30 seconds)

Repeat the curcuit three or four times.

Lower-body circuit #1

This is the first circuit that I am adding to my bi-weekly training routine.

• Step-up with lateral arm raise (5 lbs per hand) x 10 per leg
• One leg single shoulder press (10 lbs) x 12
• Medicine ball slams (full extention into squat) x 15
• Wu chi 30 seconds

Repeat the circuit three or four times.

Kata Application Evaluation Checklist: Principles

To evaluate a potential kata application, check the items that apply.

1. More than one proper interpretation exists.



2. Every technique should be able to immediately end the fight.



3. Strike to disrupt; disrupt to strike.



4. Nerve strikes are "extra credit".



5. Work with the adrenaline rush, not against it.



6. Techniques must work at full speed and power.



7. Application must work on an "unwilling" partner.



8. Understand why it works.



9. Deception is not real.



10. If you are not there, you cannot get hit.



11. Cross the T to escape.



12. Stances aren't just for kata.



13. Don't forget to breathe.



14. Use both hands.



15. A lock or hold is not a primary fighting technique.
    

Use this checklist to decide if a kata is golden or possibly sub-optimal. A sub-optimal evaluation might indicate that you have not been taught the "real" kata. See also the other two parts of this Checklist; Rules and Other Considerations.

---

From The Way of Kata: A Comprehensive Guide for Deciphering Martial Applications by Lawrence A. Kane and Kris Wilder (2005).

Kata Application Evaluation Checklist: Rules

To evaluate a potential kata application, check the items that apply.

1. Do not be deceived by the embusen rule.


2. Advancing techniques simply attack, while retreating techniques imply defense.


3. There is only one enemy at a time.


4. Every movement in kata has martial meaning/significance.


5. A hand returning to chamber usually has something in it.


6. Utilize the shortest distance to your opponent.


7. Control an opponent's head and you control the opponent.


8. There is no "block".


9. Kata demonstrate the proper angles.


10. Touching your own body in kata indicates touching your opponent.


11. Contour the body—strike hard to soft and soft to hard.


12. There is no pause.


Use this checklist to decide if a kata is golden or possibly sub-optimal. A sub-optimal evaluation might indicate that you have not been taught the "real" kata. See also the other two parts of this Checklist; Principles and Other Considerations.

---

From The Way of Kata: A Comprehensive Guide for Deciphering Martial Applications by Lawrence A. Kane and Kris Wilder (2005).

Kata Application Evaluation Checklist: Other Considerations

To evaluate a potential kata application, check the items that apply.

1. Consistent with style's strategy.



2. Built on natural physiological reaction.


Use this checklist to decide if a kata is golden or possibly sub-optimal. A sub-optimal evaluation might indicate that you have not been taught the "real" kata. See also the other two parts of this Checklist; Principles and Rules.

---

From The Way of Kata: A Comprehensive Guide for Deciphering Martial Applications by Lawrence A. Kane and Kris Wilder (2005).

Permission

From Sensei to Student.

• You have permission to defend yourself.
• You have permission to be rude.
• You have permission to survive, no matter what it takes.
• You have permission to act when the scary man reaches for his belt. You do not need to wait until he draws the weapon or until he points it at your, or until he hurts you. You have permission to beat me, even it I wear a black belt.
• You have permission to become better than the best instructor you ever had.
• You have permission to invent something better than I ever taught you, permission to use it in my class, permission to use it to defeat me, and permission to teach it to your students.
• You have blanket permission to grow and live and survive and fight and run and scream and talk and play and laugh and learn and experiment and sing and dance. You have permission to win, and you have permission to decide what winning is.
• You have permission to act.
• You have permission to be amazing!

---

Adapted from Rory Miller's Meditations on Violence: A comparison of Martial Arts Training & Real World Violence, 2008.