
Solo Training
Description
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Loren W. Christensen shows you over 300 ways you can add variety to your daily martial arts training routine. Whether you're a student looking for fun new solo drills to spice up your home training or an instructor in search of new ways to pump up your classes, this book has what you need. It is an incredible collection of drills, techniques, and exercises that will take your workouts to the next level.
- Organize your solo workouts to get maximum results from even the shortest training sessions.
- Improve your speed and power with dozens of inside tips and tricks.
- Beat boredom and get excited about your solo training sessions.
- Become a well-rounded fighter by adding essential skills your instructor may not be teaching you.
- Safely experiment with new techniques to find your ideal personal style of training.
- Get an edge on your opponents with training methods that will elevate your skills in the ring and on the street.
Not only will you learn enough new training strategies and methods to keep you busy for years, but Loren W. Christensen's no-nonsense writing style will get you up and moving, even on the days you'd rather skip your solo workout. This book is packed with insight, technique, and motivation. It will become your favorite training partner.
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Person
Loren W. Christensen began his law enforcement career in 1967 as a Military Policeman (Army). He joined the Portland (Oregon) Police Bureau in 1972, retiring in 1997. During his years on PPB, he worked street patrol, child abuse, dignitary protection, Intelligence, street gangs, and in the training unit.
Christensen began training in the martial arts in 1965. Over the years he has earned a total of 11 black belts, eight in karate, two in jujitsu and one in arnis.
As a professional writer since 1978, he has written 45 books, dozens of magazine articles, and edited a police newspaper for eight years. He has written about martial arts, missing children, street gangs, school shootings, workplace violence, police-involved shootings, nutrition, exercise, prostitution, and various street subcultures.
Loren was inducted into the martial arts Masters Hall of Fame in 2011.
Loren W. Christensen resides near Portland Oregon.
Content
- Intro
- Title Page
- Copyright
- Contents
- Introduction
- A Word on the Writing
- Chapter 1: Warming Up
- Build your Endurance
- Ward Off Injuries
- Achieve your Goals
- The Meditation Warm up
- Two Warm ups
- Warm-up 1
- Warm-up 2
- Cool-down
- Cool-down Exercises
- Chapter 2: Kicking
- Variations of the Basic Kicks
- Front Kick
- Angle Front Kick
- Push Kick
- Upside Down Front Kick
- Seated Front Kicks
- Squat Kicks
- Kneeling Front Kick
- Back Kick
- Touch Back Kick
- Lead-leg, Touch Back Kick
- Turning Touch Back Kick
- On One Knee
- Back Kick for Flexibility and Power
- Basic Side Kick
- Two Basic Methods of Chambering and Kicking
- Shuffle to Camouflage your Setup
- Side Kick Check
- Bent over Side Kick
- Side kick Exercises
- The Basic Roundhouse Kick
- Kicking with All Parts of Your Leg
- The Ball of the Foot
- Shoestring Area
- Lower Shin
- Roundhouse Knee
- Kicking with the Thigh
- Roundhouse Kick Exercises
- Five Useful Kicks
- Funny Kick
- Groin Slap with a Hook
- Scoop Kick
- Inside-knee strike
- Outside Crescent Kick
- Exercises and drills for the crescent kicks
- Lead Leg Kicks
- One Legged Nonstop Kicks
- The Last Leg Exercise
- Leg Chambering Exercises
- Building Strength in the Chamber
- Building Speed in your Chamber
- Developing a Flexible Chamber
- Stop Swatting Mosquitoes
- Grab your Shirt
- The Wooden Dowel and Rope Trick
- Exercises to Develop Speed, Power, Endurance & Accuracy
- 8, 2-minute Rounds, 4 Kicks
- Kicking Balloons
- Pole Climbing
- Double Kicks
- Chapter 3: Footwork
- The Basic Boxer Stance
- Changing Direction
- Stay Moving
- 5 Ways to Step
- Replacement Step
- Crossover Step
- Hopping Step
- Slide Step
- Keep your Head Level
- Working the Asterisk
- Jab and Lunge
- Lunge Back and Block
- Side Step and Kick
- Step Back and Punch
- Side Step, Kick and Kick
- Side Step, Block and Knee
- Squat for Faster Footwork
- Machine Squats
- Dumbbell Squats
- Chapter 4: Hands, Elbows and Forearms
- Punch
- Use the Mirror
- Palm-heel Strikes
- Backfist
- Change Point of Origin
- Whipping Backfist
- Uppercut
- Slightly Angled Uppercut
- Hitting the Throat
- Roundhouse Punch
- Elbows
- Elbows Only Shadow Sparring
- Elbow Bag Work
- U Punch
- Hammer Strike
- Downward Strikes
- Backward and Upward Hammer
- Horizontal and Diagonal Hammer Strikes
- Slapping
- Knife-hand Thrust
- Hitting the Sides of the Nose
- Hitting the Sides of the Neck
- Striking with the Arm
- Inside and Outside Forearm Strikes
- Lead Hand Techniques
- It's all about Body Mechanics
- Raw Limb Punching
- Variations
- Punching with Minimum Body Mechanics
- Chair Punching
- Air Grabbing
- Hand Techniques with Weights
- The Jab
- Reverse Punch
- Backfist
- Speed Drill
- First Half
- Second Half
- Partial-rep Shadow Sparring
- Overspeed Punching
- Chapter 5: Sparring Combinations
- Chapter 6: Odds & Ends Workout
- Dirty Sock Drill
- Developing Explosiveness
- Approximating the Startle Reflex
- Your Initial Takeoff
- Camouflage Movement within Movement
- Condition your Opponent
- Move your Attack First
- Mirror Time
- Double Tapping
- Mixing Techniques
- Broken Rhythm
- Body Fake
- Partial Techniques
- Erratic Speed and Footwork
- Erratic Footwork
- Disrupting your Opponent's Rhythm
- "Go Nuts"
- Train your Other Side
- Double-up on It
- Hit him when he is down
- Shadow Sparring
- Self-defense Drills
- Hit yourself Drill
- Use your Head
- First, Strengthen your Neck
- Point of Impact
- Targets
- The Body Mechanics of the Headbutt
- Combinations
- Getting up from the Ground
- Continue Fighting as you Stand Up
- Roll Onto your Side
- Runner's Position
- Slipping
- Slipping with Speed
- Natural Stance
- Bag Work: No Gloves or Foot Protection
- Drill with Shoes
- Shoulder and Hip Ramming
- Ramming in a Clinch
- The Good Old Push
- Upward Tai Chi Push
- Tai-Yang Lung Tao push
- Eyes Closed
- How to Strengthen your Balance
- Eye Drills
- Eyes as a Target
- Block and Gouge
- Clinch and Gouge
- Get Behind Him and Claw
- Sweep and Double Rake
- Target Practice
- "The Cat"
- Falling
- Analyze your Clothing
- Kata Applications
- Dissecting your Kata
- Double-end Bag
- Work the Outside
- Get Close
- Move In or Move Out
- How Hard to Hit
- Knee-lift Jam
- Skip Step
- Replacement Step
- Crossover Step
- Solo Training with a Partner
- Coping with Injuries
- Bite the Bullet
- A Short, Effective Set of Abdominal Exercises
- Upper Abs
- Upper and Lower Abs
- Upper Abs and Oblique Abs
- Chapter 7: Mental Training
- Exercise is Good for your Brain
- Exercise produces endorphins.
- It makes you feel good about yourself.
- It raises your testosterone level.
- It releases antidepressant chemicals.
- Reduces anger and tension.
- Training aerobically helps your thinking.
- It might make you smarter.
- It is a form of moving meditation.
- It improves your sleep.
- Your Best Weapon
- Develop a Personal Philosophy
- Your Training Philosophy
- Fighting Philosophy
- Fighting the Big Guys
- Mentally Prepare for the Big Guys
- Don't Let Him set Himself
- Hit His Limbs
- It's All in the Mind
- Imagery
- The World is your Dojo
- My Friend the Assassin
- Imagine Punching, Kicking & Sweeping Innocent People
- Imagine Target Selection
- Be Ernest Hemingway
- Your Inner Tapes
- Say Them Out Loud
- Think Them
- Write Them
- General List
- Specific List
- Don't React to Errors
- Chapter 8: Cross Training
- Things to do within the Martial Arts
- Workout 1: Be a Boxer
- Workout 2: An Easy-day Workout
- Workout 3: Punch/kick/grapple
- Workout 4: Stations
- Non-Martial Arts Activities
- Putting it All Together
- Chapter 9: 12 Workouts
- Determining your Heart Rate
- Light Stretch Workout
- Boxer-Type Workout
- Heavy Bag Workout: Hands Only
- Heavy Bag Workout: Legs Only
- Heavy Bag: Elbows and Knees
- Shadow Spar and Crunches
- Body Work Cardio Workout
- Cross Training
- Resistance Punching/Cardio
- Ground Techniques
- Air/Bag Drill
- Kata and Kata Breakdown
- Conclusion
- Acknowledgments
- Index
- About the Author
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