Category: Martial Arts and Self Defense

BURN OUT

I am burned out. I am burned out from work, from training, from working out, from life’s ever continuous stresses. Combined I am beyond burned out. 

I do not have a vacation scheduled till summer. I do not have enough PTO to “take a day”, because of needing to use my free PTO to attend to my sick child when he was admitted to the hospital.
I do not get enough sleep a lot of nights, because I am attending to work emails or trying, TRYING, to find spiritual answers and Martial Arts instruction or learn from my teachers on my own. I spend hours doing stressful things for my job, growing ever more taxing and demanding.

I try to work out daily, either cardio from walking or kettlebells to help balance and PT injuries from years of lifting heavy weights.
Thanks to inadequate sleep, elevated stress, and recovering injuries, I am not losing weight like I want, leading to more estrogen and cortisol in my system.

This is a negative feedback loop, keeping me tired and fatter then I like and should be. I try to dedicate time to being a good and attentive father and husband, yet work and house needs keep me from being as present as I want to be.

I AM BURNED OUT.

SO – how do we fix this?

I am going about it this way:

Taikokyu – Mind Body Breath – Daily. I am stretching and meditating and breathing. Working my body’s musculoskeletal systems and organs. Focusing and clearing the mind of RELAXING .

Kettlebell workout 3 days a week – Complexes of sets and reps for time. Hitting all the major muscle groups, increasing strength, endurance and hyper trophy 25-30 minutes a day.

Ninpo/Aikido – I will train aikido 1.5 hours once a week, and I learn and read and practice basics of ninpo 10-30 minutes daily. Even if it is just kata for ichimonji no kata. I will also mentally drill Gyokko Ryu and Wing Chun/ JKD. I may consider even returning to Krav Maga once a week to keep my skills sharp against real opponents.

Be Present – I try to spend as much time as I can daily with my son while he is awake. Not always not stressful, but being there and experiencing him makes me happier and my heart fuller then I would have thought. I then spend evenings with my wife, even if its just spending time in the same room together, not doing the same activities, we get to unwind and talk.

Daily I try to be a “good” – fill in the blank for you, whatever that means. I think being rounded and trying to enjoy the here and now and continually try to better oneself is the core essence of growth.


This is how I intend to fix burnout. A few beers with friends and a trip to the shore doesn’t hurt either, but those are not as frequent as I need. I need to refocus on my Budo, my why, and also grow, be confident, and stop this constant struggle. Embrace the stresses, alleviate what you can, and proactively work on you. A stronger you is an anti-fragile you.

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Jeet Kune Do – Just WHAT is it?!

Bruce Lee (Photograph courtesy of the Bruce Lee Foundation archive)

If you were to ask 10 martial artists what Jeet Kune Do is, you’d probably get 10 different answers.

It’s a style developed by Bruce Lee.

It’s not a style! It’s having no style!

It’s a way of thinking!

Doesn’t matter it’s not BJJ and all fights end on the ground and I’d shoot in and…

If you can’t tell, this subject and these replies come up often on a few Facebook groups I’m in, so I thought I’d give my two cents.

Bruce Lee came to the US midway through 1959, an 18 year old kid with a background in Wing Chun and a passion for martial arts. I highly recommend the book Bruce Lee: A Life by Matthew Polly for more a detailed look at his life. Through refinement, teaching, studying and fighting, Bruce coined the term “Jeet Kune Do” while driving with Dan Inosanto in 1967. The Way of the Intercepting Fist.

Martial arts in the US at this point was not as it is today. Today we have MMA, popularized by the UFC, and an unlimited source of information provided by the internet. In the 50s and 60s however, Judo was brought back by US servicemen, as were forms of Japanese Karate and Korean Tae Kwon Do and Tang Soo Do. Styles defined everything. The answers were hidden in secret forms and sparring often resembled a game of tag.

Bruce Lee dunked on all of this.

So, just what IS Jeet Kune Do, JKD, anyway?

A style? A concept? A way of thinking?

In my opinion, the answer to all of that is yes.

As Bruce Lee’s personal way of fighting, Jeet Kune Do is heavily influenced by Wing Chun, Western Boxing, and Fencing. It’s predicated on the concept of intercepting your opponents attack and at the highest form of the art, intercepting his intention to attack.

Here’s where things start to get thrown in a blender.

Original JKD vs. JKD Concepts

Unfortunately the world of JKD has turned into something Bruce Lee warned against many years ago. Infighting over linages and who is teaching ‘real’ JKD. There are people out there who will train in Karate and throw in 4 kicks from Thai Boxing and then say it’s “Their own JKD”.

There are instructors out there who can trace their training back to those first generation Bruce Lee students. Taky Kimura, Ted Wong, Jessie Glover, Dan Inosanto, Jerry Poteet, Daniel Lee, among others.

The Original JKD Camp teach the methods as Bruce Lee taught them, with recognition that Bruce Lee taught everyone a bit different based on their skill and body type or athleticism. They often say they are ‘preserving Bruce Lee’s art’, and they are.

The Concepts method of JKD can generally trace it’s linage back to Dan Inosanto. Guro Dan is an amazing man and martial artist. Encyclopedic in his knowledge, humble and kind.

Unfortunately for the world, Bruce Lee passed away in 1973 at a young age of 32 years old. While his personal method of fighting may have consisted of the arts of Wing Chun, Western Boxing and Fencing concepts, he never stopped learning and researching martial arts, the human body and the way that relates to combat.

Guro Dan, similarly, encourages his students to do the same. Built on a foundation of Jun Fan Gung Fu (JKD), Filipino Kali, Silat, Wing Chun, Muy Thai, and other arts, the Concepts method of JKD is more philosophical in nature, encouraging the student to find what works for them.

Again, this doesn’t mean take Capoeira and mix it with BJJ and call it JKD. To be ‘your own JKD’, you still need to adhere to the founding concepts of the art.

Simplicity. Centerline. Interception. Controlling distance, timing and rhythm via the 5 ways of attack.

If you’re not doing that, you’re not doing JKD. Original, Concepts or whatever ‘your JKD’ is

–Brandon

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Martial Arts during lock down. Comparing the different options I have found. Ninja, Aikido, or JKD/ Krav Maga -Oh My!

By AFD

So for anyone who has read this blog for a while, you know that both authors are Dads who care about our families, like to train and workout, but also that we are both seasoned martial artists.

Both of us have trained together for 7 years. We training in Tiger Kenpo Aiki Jujutsu. I made it 2nd Kyu, B made 2ns degree black belt – Nidon. We are both also instructors in Contemporary Jeet Kune Do, under the curriculum by Paul Vunak, and his Progressive Fighting System. I have trained for a few years in Krav Maga, and recently have begun training in Aikido. Way different then my previous arts and training styles. Very traditional Japanese.

Why do I tell you all this? Simply to give me and B credit when we critique or are critical of different arts/styles and quality of instruction. Our instructors are some of the very best. From our local Sensei who was a state champ and led many winners in fighting and style competitions. To Vunak and his crew who have trained military units and special forces around the world.

So thanks to the current world situation and lock downs/ pandemic procedures most gyms/dojo’s/training centers are closed or limited in their reopening. I am also one to be cautious as my son still has a heart condition and I am not wanting to bring anything home (esp. COVID19) to get him sick. He has already been sick once since we brought him home and I felt terrible about that.

Where does that leave training? Well my dojo for Aikido is doing some classes online, but in an art based on energy and feel, that is a bit tough to train. I could go in person but until everyone besides me gets vaccinated, I don’t want to put my kid at risk. I also train Krav Maga there and that is even more hands on as we are heavy into grappling and BJJ.

That leaves online tutelage – either an online school with live classes in arts you can learn solo with striking, kicks, kata etc. or pre recorded lessons with drills and muscle memory exercises ( like much of our JKD training to supplement or remind of more complex movements taught at seminars etc.)

I have found 4 different opportunities that have worked out in some situations, and not as much as others.

4 Options:
1. Ninjutsu (Ninpo) martial Arts training online via a private web portal and training videos with interaction with other members during live web training and facebook groups.

2. Live stream of Ninjutsu and Japanese Jujutsu dojo classes that are live monitored and put up in a private facebook group to rewatch. Supplementary live class training outside once lockdown ends and weather gets warmed.

3. Live online video stream from a live Aikido class I could go attend in person. OR just attending said class in person – mentioned above.

4. Live Stream/Recorded live stream of JKD Concepts in an instructors group to train with B in person for the length of training )2 day seminar in this case). The was live with Q&A, weapons etc. B and I went to his house and spent houses watching the feed and training as if we were there in the seminar.

So – What did I Figure Out?
1 and 4 are good if you are a dedicated person and can create class like training sessions for yourself and/or can practice long without someone watching you… I had trouble with this – I need more structure and to have interaction.

2 and 4 were my best options.
The JKD with B and having a live training as well as being able to watch (and rewatch later) the live training and seeing others training helped keep us engaged and got in a good lesson and workout.
The Ninjutsu and Jujutsu online with the interactive Zoom class and the online private group with postings of the videos and other training materials to supplement was my favorite “pandemic”/Solo training option. Where I would have needed a partner imagination and or my freestanding weight bag helped add in the resistance and striking targets I needed.
The forms can be done like Kata and in most cases are preformed slowly at first and then accelerated later.
The break falls and kicking/striking from the break fall (Ukemi) are different then in Aikido and over all the class very much feels like a Shotokan Style Karate class.
I enjoy it and the welcoming and friendliness of the other group members is refreshing. With the option to train in person when things get nice and back to normal as well as having online training when not/ unable to it helps progress more quickly.
The ability to then go back and watch classes where you were involved lets you see your training issues and how to correct all under the eye of a dutiful Sensei.

I highly suggest making yourself harder to kill. I also suggest it as a means of defense for yourself but also you family. It’s a critical skill most people think they have but never test in a safe way.
Martial Arts especially is helpful when teaching your kids confidence and self control. Respect for an authority figure but also helping keep themselves safe, when you aren’t there.

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AFD

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Training for busy guys, physically and mentally

Training is critical to keep skills up, strength and conditioning going, and to be honest a boost of endorphins to reduce stress and help you feel good. You could be training in strength, skill, martial arts, doesn’t matter; what does is finding time to get the most out of whatever it is you are doing. I personally train in the martial arts and strength/conditioning as a prior and current first responder. For me then with a full-time job, preparing for a new baby, helping my wife, and regular house hold chores, finding time for self care is something I have the schedule. Here are the tips and tricks I use.

Make training a Meeting with yourself you can not cancel. If you have it on your calendar, and you have it reserved, you will be more apt to show up. I schedule a 45-1 hr block daily immediately after work. This keeps me on a schedule and it also helps it become a habit, a decision you don’t have to think about.

Be efficient and effective so you aren’t wasting your time. Use the 80/20 principal here. 80 of your benefit will come from 20 of your actions. You can also think of this as the Minimum Effective Dose or MED. This is again, what is the minimalist amount of work/activity I need to do, to get the most out of the time I am putting in? This applies to Strength and conditioning, but also works for combatives/Martial Arts/ other skills training.

KISS – Keep it simple, stupid. Don’t make things more complicated then they need to be, because once you do that, you may make excuses to not do it because of the complexity you have injected into the skills training. This rule can apply to all areas of your life, reducing stress and limiting mental drain.

Pick a training type that fits into the above in any skill, and you will succeed. It will be small victories each day that will compound into big wins. Just like compounding interest on a loan, use these smaller sessions to achieve that victory everyday – so even if the rest of the day goes to hell, you accomplished this.

For Physical Training – get kettlebells and dumbbells. Barbells are even better and train full body 2-3 days a week. The bigger the movement like compound lifts ( Bench Press, Deadlift, Back Squat) the more bang for your buck. Use any of the 5×5/5×3, 531 programs out there, or my own choice of Tactical Barbell. I am in and out of the gym weight training in 35-45 minutes. I always have something in the tank when I need it. I am as strong as ever and its simple so I am not mentally drained about my lifts.

For Conditioning – using kettlebells and HIIT will get you smoked, breathing hard and soaked with sweat in as little as 15-20 minutes, 2-3 days a week. That’s all it takes to get into good shape or maintain your current build while handling the rest of your day and keeping you strong for a lifetime.

For Martial Arts/ Flexibility/Combatives/Skills Training – 15-20 minutes of mental focus and minimal space is needed. I run through imaginary attacks based on scenarios I have done in training or on the street. I do Aikido and Krav Maga so you have drills or Kata you can do to keep your mind sharp and ready. If you have a training partner, that’s even better. 10-15 of stretching, dynamic stretching or light yoga will keep you from being locked up and weak in your older years, extending your quality of life. Think of it as a long term investment in being able to do what you want for longer. Be that golfing, fishing, hiking to just being able to get out of your chair without help.

For mental training – 5 minutes, do box breathing from my previous posts, do a simple body scan, or install and use a free app like Calm. Everyone from Arnold Schwarzenegger, Joe Rogan, Tim Ferriss, to multi-millionaires do some type of mental training to keep them focused, calm and happier. 5 minutes can be used when you wake up to prepare for your day, while out for a walk, or as you are laying in bed at night before sleep. This is a large ROI right here.

So taking all of the above into totals:
Physical training + flexibility + mental training = 45-60 minutes a day.
Flexibility + Mental = 15 minutes a day
Skills work = 15- 20 minutes to any of the above.

That’s it. You don’t have to do it all every day. Just try to do something little everyday for those small victories to help supplement your life as a husband and father. Stay frosty.

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Training Martial Arts during a Pandemic

One of the biggest parts of my life since I saw Karate Kid in 1986 and discovering Bruce Lee shortly after has been Martial Arts.

I started my formal training in the mid 90s doing a mix of Shito Ryu and Goju Ryu karate. After a short layoff after graduation I began training in a style based in American Kenpo with a bit of street mixed in. I’ve had the opportunity to train with some amazing people and was looking to spread my wings into BJJ and then, the world stopped.

So what do you do when you suddenly have to stay six feet away from everyone not in your immediate household? Here’s some things I’ve been doing.

Physical Development

This is a perfect time to develop your physical attributes. Find an area or two that you want to improve on and focus on those things. It can be general things like strength, weight loss, and flexibility or specific techniques (kicks, punches or movements) that you want to improve on. Take your overall goal, divide it into smaller, less daunting chunks and attack that goal every day. If you have a weight loss goal like I do (another blog series upcoming…), don’t look at the final number. Take it in 5 or 10 lbs increments and focus on that. Same with flexibility, don’t go all out Van Damme on your first day. Focus on small, gradual improvements to avoid injury and discouragement.

Forms and Techniques

A lot of styles have forms. This is the time to learn the next one or perfect the ones you do know. Wing Chun has the Wooden Dummy Sets along with three empty hand forms, Kali has a number of patterns and flows, Karate has Kata, Tae Kwon Do has Poomsae. You get the idea. Once you’ve got the patterns down, break them down. Look at what the movements are trying to teach you.

Expand Your Knowledge

Many martial arts schools are holding classes online now using video conferencing platforms like Zoom. There is also tons of content online for learning new ideas and techniques. YouTube has great videos if you know what you’re looking for, but also some downright awful ones. I’ll post some of my favorite channels in another update this week.

Budo Brothers has some online seminars that are relatively inexpensive in areas like JKD, Kali and BJJ.

Ron Balicki’s MARS curriculum is available online with a free month trial. Ron is a world renowned martial artist and the son in law of Dan Inosanto. Seemingly a walking encyclopedia of the arts, I can’t recommend he and his wife Diana’s courses enough.

This is a perfect time to leave your comfort zone and explore new ideas and styles.

Bruce Lee injured his back doing a weightlifting exercise called ‘good mornings’ and was immobilized for more than 6 months. Out of that time he developed his art of JKD by researching and exercising his mind, jotting down notes that would later be compiled into the Tao of Jeet Kune Do. Turn this into your own oppertunity to grow.

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