by ·Comments Off on About Re-Breakable Boards

Board breaking requires skill.  In order to attain that skill, it requires practice.  To properly practice, you will need many boards to break.

There lies the challenge.  Where can you find or buy wooden boards to break?  Home Depot?  Lowes?  You probably could, but it could cost you.  Fortunately , there is such a thing called “re-breakable boards.”  And guess what?  You can buy them here at the school!

In this article, I will discuss two type of re-breakable boards and their differences.  The first type is what I would call the “hook in” type (see blue board below).  The second is what I would call the “dovetail” type (see orange board further down below).

Note that all re-breakable boards come in different colors.  The colors typically represent the skill level necessary to break such a board.  As such, the darker the color, the harder it is to break.

Hook-in Type Re-breakable Boards

Let’s start with the hook-in (blue ones below) re-breakable boards.

Blue Re-breakable Board (front)

 Blue Re-breakable Board (top)

Blue Re-breakable Board (top)

I’m not really sure how they measure the strength of these boards, but this type of board  has many different board thickness.  As the level required to break it increases so does the color and the thickness.  Thus, a yellow (around 1/4 of an inch in thickness, at least) board is relatively easy to break compared to a black one which is around 5/8 of an inch think, at least.

The good thing about these boards is that they tend to properly represent the difficulty in breaking the boards since their thickness varies–the thinner the easier to break.  However, over time they get real easy to break that even a little toddler can break a real thick black board.  This is because as the board gets used, the parts that hook into each other develop cracks which make it easy to break the board.

These boards may be good for 50 to 150 breaks.  After that, you can break them with minimal effort.

Dovetail-type Re-breakable Boards

From my own experience, these boards are tough to break and the board thickness doesn’t really vary as the breaking difficulty increases.  So if you took one of these boards–say an orange one–you may have to be a an adult at the green or blue belt level to break it.  So from my experience, the level of difficulty in breaking these type of board do not properly match up with their color.

orange re-breakable board

Orange Re-breakable
Board (front)
 re-breakable board (back side)

Orange Re-brakeable
Board (back)

The good thing about these boards is that they tend to last.  They last significantly much longer than the “hook-in” type.  My estimate is anywhere from 250 to 500 breaks.  It may even be longer.  The orange board illustrated above have seen many breaks.  It has outlasted 2 or 3 equivalent “hook-in” re-breakable boards.

Summary

Depending on what your goal is, you may acquire the “hook-in”  or the “dovetail” type re-breakable boards.

If you want realistic board breaking feel, get the former.  But if you want something that lasts, get the latter.

In either case, practicing board breaking can help improve your breaking skill especially since you need to hit the center of the board to break it, and it can potentially save you money compared to buying real boards to break.

by ·Comments Off on Getting Faster: All Out 8 Times in 30 Minutes
All Out 8 Drill

All Out 8 Drill

Since starting this drill to help me get faster, I’ve pulled back on some of my running.  Although this might work well for younger folks, I think it doesn’t work well for me, and probably others who are in my age group (50 plus).  Read on if you want to know more and how I’ve modified it to help reduce strains and injuries during training.

When I started this, I was following this training regimen:

  • Monday:  Rest day
  • Tuesday:  Ride stationary bike for 30 minutes.  The first 10 minutes is at an easy warm up phase.  The next 2o minutes is where I apply the all out 8 drill; by 30 minutes my legs are tired, and sometimes I would have difficulty standing for the first few seconds immediately after finishing.
  • Thursday or Friday:  Run for about 30 minutes.  Use the same time and work out pattern as the stationary bike work out.
  • Sunday:  Do long run (anywhere from 6 to 20 miles); apply the all out drill on the last 30 minutes of the run.
  • During weeknights I cross train  by doing Taekwondo (a Korean Martial Art)

On my second week of doing this, I felt my plantar fasciitis flaring up as well as some right hip pain.  Note that I’ve been training in my minimalist shoes (the Five Finger Bikila LS).  This is probably the root cause of this.  The hip pain, which I haven’t felt since 2 years ago when training for my first marathon, is back.  I think the heavy impact of intense running did my hip in.

To modify my training regimen, I’m only going to apply the all out 8 drill to my stationary bike workout.  I will not do it for the short 30 minute run.  For the long run, I will do 4 repetitions of  gradual accelerations at the end of the run to help my end of run kick.

I will keep you posted on my progress on this, and post my race times to see if this truly helps with getting faster.

by ·Comments Off on Can Gear Affect Competition Performance?

Taekwondo Gear

If you or someone close to you competes in Olympic-style sparring, you know that they have to wear some form of gear–specifically Taekwondo sparring gear.  The same is true for someone competing in forms; they have to wear a WTF sanctioned or endorsed uniform.

Sparring Gear

Can the right Taekwondo sparring gear make a difference in one’s sparring performance?

First of all, in order to compete in an Olympic style Taekwondo sparring competition that is officially endorsed by the USAT (USA Taekwondo), you’ll need to get sparring gear that meets the following requirements:

  • World Taekwondo Federation Certified equipment
  • blue, red, or white head gear
  • blue or red chest protector
  • note:  in newer tournaments, the event provides equipment that has electronic sensors for automatic electronic scoring; in this case, you don’t have to bring gear, but I wouldn’t go to one without  a set, just in case.

On top of these minimum requirements, you’ll want to make sure the following are also true:

  • Each piece of equipment is of proper size
  • Each piece of gear has the correct protection coverage
  • The gear fit and feel well (i.e. not distracting)

One of the most significant piece of equipment is the groin protector. If this piece of equipment doesn’t fit right, the competitor will be constantly distracted by the crotch discomfort. Remember, trying to keep up with the opposing guy is tough enough, and definitely adding a constant distraction will not help the situation any, but would certainly put the opponent at an advantage.

Bottom line: make sure you have the right certified equipment, and that they have the proper protection coverage, color, and most importantly, fit.

Taekwondo Uniform for Forms Competition

Having the right gear for forms (or poomsae) competition is just as important.  In this case we are looking at the uniform being worn in competition.

It might sound irrelevant, but the right uniform can either enhance or detract from one’s performance.

Here are points to remember when competing in forms (these are some of the things judges look for):

  • Snappiness of technique
  • Performer’s balance
  • Correctness and accuracy of the form
  • Form presentation

Snappiness of Technique

The right uniform can enhance the snappiness of your kick, punch, block, or strike.  In general, a uniform that is heavy will help produce more snap–that’s assuming there is snap in the technique to begin with.  Look at and try various uniform.  Your find that the ones that are heavier and have already been broken in will provide the maximum snap.

Performer’s Balance

I’ve seen poomsae or forms competitors having to adjust their pants because it is too long or it is hanging too low.  When your feet ends up stepping on your pants, that can cause you to lose balance.  Make sure your uniform fits you well, especially the length of your pants.  The last thing you want to worry about is slipping on your own pants; this can definitely make the judges deduct points from the lose of balance this causes.

Correctness & Accuracy of the Form

Aside from losing balance, having improperly fitted competition Taekwondo uniform can cost you or your student in terms of form correctness and accuracy.  Imagine having to adjust the pants or the top in the middle of a performance because they are too big or too long.  This can happen to the less experienced poomsae or forms competitor.

Form Presentation

Judges are human.  All humans are subjective to some degree, and even though they try to be objective, little things can sway them to be more subjective when judging you.  Thus, if you are using a uniform that makes you look sharp, it can only add to your advantage in convincing the judges you are the best.  Note that you’ll have to reinforce that look with your very confident actions in coming up and leaving the floor.

Summary

There are two areas in Taekwondo competition where the proper gear or equipment can help enhance your performance:

  • Sparring
  • Forms or poomsae

In Taekwondo sparring, having the right gear can help make sure you can compete (that’s because the more serious competition events require that you have WTF endorsed or certified gear).  With the right size, fit, and protection coverage, the gear is the last thing you have to worry about because it isn’t distracting, but simply doing its job of protecting you.

Poomsae or forms competition is slightly different.  The right uniform can actually help accentuate your performance quality.  If you already have good form, a better uniform should be able to enhance your snap.  In addition, a properly fitted uniform can help prevent balance and accuracy issues with too big or too long uniform.  Lastly, a nice looking uniform can help accentuate your presentation.

by ·Comments Off on Essential Taekwondo Sparring Gear

If you are looking to do Olympic style Taekwondo sparring, you will need to know which essential pieces of equipment you’ll need to have.  The video below shows which ones you will need.

The essential list of Taekwondo sparring equipment includes:

  • Head gear
  • Shin and instep guard
  • Groin protector (not applicable for females, although a female version is available)
  • Forearm guard
  • Chest protector (hogu)
  • Mouth piece (not shown)
  • Gear bag
The hand protector is optional, but I would recommend using it to maximize protection and minimize hand injuries.  Also, in place of the instep protector, you can use a foot protector; it takes a little longer to put on, but it provides better foot protection coverage.
I would also recommend getting knee and elbow pads.  They are not required, but if you ever get hit on either of those parts, you’ll know what I mean.  They definitely would provide added protection to minimize injuries.

by ·Comments Off on How to Make Your Chest Protector Last

I have noticed that the chest protectors my students use do not last very long, or they don’t seem as durable.  Specifically, the lower most loops tend to wear out and break.  Note that these tend to break even for students that haven’t really been around that long–say about a year.

What are they doing that causes the chest protector to become useless sooner, rather than later?  And what can one do about it?

Here’s what I’ve observed over many years.

When the kids help each other out in preparation to spar, they form a chain to help each other out in putting their chest protectors on.  When they tighten the straps they push the student in front of them, then pull on the strap.  This act causes wear and tear in the bottom loops because as the student is pushed forward cutting friction is generated by the strap as it slides against the loops.  The greatest pressure ends up at the bottom where the bottom loops are placed under the highest strain due the pulling.

Over a short period of time, the bottom two loops will begin  to show tears; and in time, one or both loops break.

Chest Protector

I’ve had my chest protector for decades, and it is still as functional today as the first day I got them.  The reason is that I tie my own chest protector.  When I tie them, I pull the loops toward each other in a gentle but snug way.  I then tie a knot keeping the chest protector in place.  Over the years, the bottom two loops have not been put through any major friction at the level the kids put their through.

To help make the chest protectors last, pull the straps in so that the loops are pulled towards each other, and not push the student away from them.  This change in approach will help reduce the wear and tear on the bottom two loops of the chest protector–making them last long enough for the students to outgrow them.

by ·Comments Off on Distance: A Key Aspect in Sparring
sparring

Distance is an important aspect of sparring.

Introduction

In sparring, the winner knows to take advantage of their best skills, their opponent’s weaknesses, and distance.  Everyone generally talks about improving skills to become better at sparring; and on most occasions, they also talk about how to take advantage of an opponent’s weaknesses.  But it is rare that anyone discusses distance and how important it is in sparring, or for that matter, real life self defense (we’ll save that for another topic of discussion).

This article will discuss distance and why it is a very important aspect of sparring.  Through the proper use of distance, one can achieve the following:

  • Gain enough reaction time
  • Prevent an opponent from scoring
  • Help you score

Gain Enough Reaction Time

This may be as plain as the nose on your face, but you can gain reaction time simply by increasing the distance between you and your sparring opponent.  Now, you can go all out and stay back 15 feet from your opponent, but that would be too extreme, as it would make it impossible for either person to score.  The only thing you can cause by doing this is make the referee warn you to “fight”.

The right distance is such that the opponent cannot reach you without taking at least some motion to close the distance then executing their attack.  The motion to close the distance is your cue that he’s on the move.  This should give you enough time to adjust your distance for a counter attack.  Give this a try during any of your sparring sessions and see h0w it works out.  You’ll see that you’ll have that extra warning time to make adjustments to your position before your opponent delivers their attack.

Prevent an Opponent from Scoring

Through distance, you can prevent your opponent from scoring.  It is obvious that going further back from your opponent can guarantee that your opponent cannot score when you aren’t ready to counter.

It is also true when you close the gap to the point of jamming your opponent.  By closing the gap, you keep your opponent from making contact with their foot on your scoring area.  The closer your are to within the length of your opponent’s leg, the less likely they can score.  After all, olympic sparring is a sport, and all sports have rules on how one scores; you might as well take advantage of rules to prevent your opponents from scoring against you.

Help You Score

The right distance can help you score.  For attacks, if you maintain just the proper distance, you can apply proper footwork to close the gap and score with your kicks.  The distance should still be far enough so that you can see them coming when they attack, but short enough to close the distance using fast footwork and executing the appropriate attacking technique.

For counter attacks, you must maintain just the right distance so that you can move away without getting hit, yet reach your opponent when you deliver your scoring kick. This means that your opponent’s kick should just barely reach you!  This distance is just perfect for your counter.

Summary

Distance is a major factor in sparring.  It can help you gain reaction time, prevent your opponent from scoring, and most importantly, help you score.

Who would have thought such a simple factor could have such a major effect in sparring?

by ·Comments Off on Running Soft: Arm Swings
Run for Life book

Run for Life by Wallack

I’ve been reading this running book titled “Run for Life.” Their premise is if you do certain things in your running and cross train, you should be able to continue running up to the age of 100!  The secret?  Run soft and do strength training.

Well today I focused on one aspect of this–running soft–mostly focusing on my arm swing.

During my long run–just over 20 Km (12.8 miles to be exact)–I focused 100% of my effort to ensuring my arms were just over 90 degrees bent and were swinging on the vertical plane.  Occasionally I would make sure my knees and heels were going up.

The proper swinging of arms, according to the book, helps keep the running balanced.  If you swing your arms across your body, it causes lateral stress on various parts of your body, especially the hips, knees, and ankles.  This unbalanced running is what causes the injuries.  So if you swing your arms in the vertical plane (basically forward and back), you reduce or eliminate the extra stress.

Here’s how I felt after the long run:

  • Left calf sore — I think this was sore because I was partially correcting my form by trying to bring my knees and heels up during the run; normally my left foot drags, which causes the uneven wear on my left shoe compared to the right.
  • No knee pain on either leg — Last year or the year before I felt serious pain on the right knee; later after the right knee recovered, I felt pain or soreness on the left.
  • No hip pain — I normally feel pain on the right hip.  This time around I felt none.  That is a good thing.
  • Hamstrings sore — My heels don’t go up enough, which means that my legs, on the turn over, would be limited in speed; since I did better heel kicks, it would only make sense that my hamstring are sore since the hamstrings are doing extra work.  Note that by bringing the heel up, the leg is shorter on the turn over, allowing the leg (as a unit) to move faster from the back to the front.  This is just plain physics.

Run for Life is probably the most comprehensive book on running I’ve ever read.  The information in it are very relevant for all ages, especially for those over 40 years of age just trying to stay fit.

I will share more useful information over time; for now think about arm swings as part of the overall process to run soft.

by ·Comments Off on Respect Your Parents and Elders

The title of this posting–“Respect Your Parents and Elders”–is the second commandment of the 10 commandments of Taekwondo.  The incident you are about to read will show why this commandment is very important for kids to learn today.

By now most of you may have already heard of the news about Karen Klein–a 68-year old bus monitor from New York–who was bullied by 7th graders while on her bus monitoring duty.  The video (shown below) has gone viral, and has been viewed over 3 million times by people all over the world.

WARNING, the language used by the kids in the video are pretty graphic.  If you have a head set,  use it so your young ones don’t hear and emulate such vulgar language.

For whatever reason, the kids in this video thought that harassing and bullying Karen Klein was fun.  Fortunately, the rest of the world didn’t see it that way.  An outpouring of support both morally and monetarily came in from various places through her facebook page as well as a fundraising site, which by now shows that her supporters have raised over $630,000 to send Mrs. Klein on vacation.  Note that the original goal was $5,000.

The disrespectful kids, along with their parents, have since apologized to Mrs. Klein.  I’m not sure how sincere those apologies are; regardless, these kids will be permanently marked as bullies because this video will forever exist on the Internet, serving as a reminder of the pains they’ve caused a fellow human being.

Bullying another person isn’t nice.  It goes against the tenet of courtesy–the first tenet of the 6 tenets of Taekwondo.  When you have “courtesy”, you treat people with respect, regardless of age or gender.

I hope the kids in the above video have learned their lesson, and parents who see this video remind their kids about respect, and how disrespecting others can negatively impact them and others around them.

Kids, please respect your parents and elders!  You will be better for it.

by ·Comments Off on Free Cloud Storage Everywhere!

Cloud Storage (photo credit: Forlanda)

I’ve meant to write about this for some time.  Now is as good a time ever, especially with the recent release of Google Drive.

As of this writing, you can get several Gigabytes of cloud storage for free.  Yes “FREE”.  Everyone likes free, and this article will list several places where you can get anywhere from 2GB to 7GB of free space.

These sites offer free storage in the “cloud”:

There is another cloud storage solution called the Adrive  which provides 50GB free.  This is not a typo, it is 50GB of free storage, web interface only though with ads.  There is an app for it on Android OS, but it’s not free.

Each solution below supports the following platforms:
  • Dropbox:  Microsoft Windows, Windows Phone, Apple iOS (e.g. iPad, iPhone, iPod Touch), Apple Mac, Android OS
  • Skydrive:  Microsoft Windows, Windows Phone, Apple iOS (e.g. iPad, iPhone, iPod Touch), Apple Mac
  • Google drive:    Microsoft Windows, Apple Mac, Android OS
  • Amazon cloud drive:  Microsoft Windows, Apple iOS (e.g. iPad, iPhone, iPod Touch), Apple Mac, Android OS
  • Apple’s iCloud:  Microsoft Windows, Apple iOS (e.g. iPad, iPhone, iPod Touch), Apple Mac
 Sign up for cloud storage now if you don’t have one.

Word of advice…only put files there that aren’t confidential in nature, or information you cannot afford to lose.  Also backup your cloud files to a separate external USB drive.  It will help ensure you aren’t caught unprepared if your cloud storage provider all of a sudden dissolves.

Are you using other cloud storage solution?  If so, please share.

by ·Comments Off on Race to Stay Motivated to Run
Run Races to Stay Motivated

Run Races to Stay Motivated

Running is probably the cheapest way to work out without excessive side costs.  It is also one of the best ways to stay fit.  But sometimes, just running on a regular basis isn’t enough to stay motivated.  You need that something extra to help pull you along and keep you excited; otherwise, you’ll simply feel bored and worn out, and eventually just stop running altogether.  So how does one stay motivated?

Some people stay motivated because they have running groups or running buddies who can help them stay motivated and who can help the run more bearable, especially those long runs.  But what if you don’t have any running groups or running buddies?  How can you stay motivated?

The best way I’ve personally done it is by signing up for races throughout the year.

Here in the Central Valley, I didn’t realize how many local races there are until I signed up for one of the local small town events–the Micke Grove Zoo Zoom 5K.  There are practically several events almost every month as shown here at the On Your Mark Events schedule!

Signing up for running races is great for motivation for the following reasons:

  •  It establishes milestones over time on which you know you’ll have to run.
  • Nothing is better at motivating you to go faster than to try to beat your last race time.
  • Running with a group helps you run faster than normal; the race excitement can actually shave off minutes from your normal time!
  • After a race you want to know when the next one is so you can do it again.

If you are running to stay fit and can’t find a way to stay motivated, why not sign up for a race today?  It may just work for you.  After all running is something almost anyone can do.