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Is Kung Fu Mandatory In China?

Mandatory Kung Fu in China: Fact or Fiction?

While it’s true that Kung Fu is an integral part of Chinese culture, it is not mandatory in China. In fact, the younger generations are often more drawn toward modern sports and activities. Moreover, as China becomes increasingly globalized and connected with the rest of the world, interests and hobbies have diversified, reflecting a broader range of influences. 

Historically, Kung Fu has had deep roots in Chinese society, being both a form of self-defense and a method of building physical health and cultivating discipline, concentration and wisdom.

A Kung Fu master demonstrates
Interest in Kung Fu is declining in modern China.

However, in contemporary China, martial arts such as Kung Fu are less commonly practiced than they once were. While some individuals, particularly those living in rural or less developed areas, might still engage in these traditional activities, many in urban centers prefer modern sports or exercise regimens.

In addition, China’s education system does not require learning Kung Fu or other traditional martial arts. Instead, the focus is primarily on core academic subjects such as math, Chinese, and English. Physical education classes involve sports like basketball, soccer, or track and field but rarely include Kung Fu.

Furthermore, with the rise of smartphones, eSports, and online games, Chinese youth have another outlet for competition and skill-building, which aligns more with the digital era. This shift reflects changing tastes and trends among younger generations in China, similar to patterns in many other countries worldwide.

However, there are efforts to revitalize interest in traditional martial arts. Many Kung Fu schools and institutes in China are dedicated to promoting and preserving these practices, often offering classes for interested learners. These establishments aim to pass traditional Chinese culture and values to the next generation.

While Kung Fu is an important cultural symbol and a significant part of China’s cultural heritage, it is not mandatory for Chinese citizens to learn or practice it. Instead, it remains an optional pursuit for those interested in traditional martial arts.

Mandatory Kung Fu In China; A Stereotype

The idea that Kung Fu is widely practiced in China is a stereotype perpetuated by popular media, particularly Hollywood movies. While Kung Fu is a vital part of Chinese cultural heritage, its practice is less widespread in China than many people outside the country might assume.

For the average Chinese person, Kung Fu is often seen as a performance art rather than a practical skill or a commonly practiced sport. Other sports like basketball, soccer, badminton, and table tennis are more popular in China. The rise of technology and eSports has also shifted the interests of the younger generations toward video games and digital competitions.

Moreover, many Chinese people consider Kung Fu more relevant to older generations. With rapid modernization and urbanization, younger Chinese citizens may view traditional martial arts as outdated, especially those living in cities. Instead, they are more likely to engage in modern exercise like running, swimming, or going to the gym.

The commercial success of Kung Fu movies and the global fame of stars like Bruce Lee and Jackie Chan has contributed to a romanticized image of Kung Fu in the eyes of the international community. However, the reality in China is different. While some people still practice Kung Fu and other traditional martial arts, and while these arts are respected as essential aspects of cultural heritage, they are not as central to most people’s daily lives as outsiders might believe.

This is not to say that Kung Fu is disappearing in China. On the contrary, numerous schools and institutions still teach Kung Fu, as well as government initiatives aimed at preserving and promoting this traditional art. However, it’s essential to understand that its role and prevalence in contemporary Chinese society are more nuanced than often portrayed in the media.

Kung Fu Schools In China

Many martial arts schools in China cater to ex-pats and tourists, offering classes in Kung Fu and other traditional martial arts. Some of these are quite commercialized and may prioritize the ‘experience’ of learning Kung Fu, often in a condensed time frame, over the detailed, years-long process of mastery that characterizes authentic Kung Fu training. 

Finding a school that provides authentic and traditional Kung Fu training can be challenging, particularly for those who aren’t native to China or unfamiliar with the martial arts community. However, there are legitimate and traditional Kung Fu teachers that exist – they’re just a bit harder to find and may require more dedication and commitment to study with.

Authentic Kung Fu training generally requires a significant time investment, consistent practice, and in-depth study under the tutelage of a qualified master. Traditional teachers often emphasize the philosophical and cultural aspects of Kung Fu, not just the physical techniques. 

Kung Fu In China Today

In recent years, interest in Kung Fu among Chinese youth has declined, while interest among foreigners has increased. Kung Fu tourism is a significant industry in China, attracting domestic and international tourists interested in Chinese martial arts. There are several factors contributing to this:

  1. Historical and Cultural Significance: Kung Fu is deeply ingrained in Chinese culture and history. Many tourists are attracted by the opportunity to learn about this cultural heritage by visiting historical sites or participating in Kung Fu classes or demonstrations.
  2. Famous Locations: Some locations in China are particularly associated with Kung Fu. The most famous is the Shaolin Temple in Henan province, which is considered the birthplace of Shaolin Kung Fu. Another well-known location is the Wudang Mountains in Hubei province, the birthplace of Wudang Kung Fu. These sites attract tourists annually who visit the historical sites and perhaps participate in a Kung Fu course.
  3. Media Influence: Kung Fu has been popularized worldwide through movies, TV shows, and other media, much of which originates from or is set in China. Fans of these media often wish to visit where their favorite films or shows were set or where the styles of Kung Fu they depict originated.
  4. Kung Fu Schools and Retreats: Many schools and retreats throughout China offer intensive Kung Fu training for varying lengths of time. These cater to various skill levels, from beginners to experienced martial artists. Some people attend these schools for the physical and mental benefits of Kung Fu training. In contrast, others are interested in martial arts philosophical and spiritual aspects.
  5. Events and Festivals: There are also numerous martial arts festivals and competitions in China, which draw participants and spectators worldwide.

In recent years, Kung Fu tourism has become a significant industry in China, contributing to local economies and encouraging the preservation and promotion of traditional Chinese martial arts. As a result, the Chinese government and private businesses have invested in infrastructure, marketing, and other efforts to support and capitalize on the popularity of Kung Fu tourism.

The Rise (& Fall) of San Da In China

San Da (Free Fighting) 散打, also known as San Shou (Free Hand) 散手, has roots in traditional Chinese martial arts and was developed as a sport.

Sanda is a full-contact sport that allows a wide range of techniques, including punches, kicks, throws, and sweeps, while prohibiting ground fighting. It was devised to take the intricate forms of traditional Kung Fu and apply them in a practical, competitive setting. I fought in Sanda competitions from 2006-2009 (or thereabouts).

Its development was led mainly by the Chinese Wushu Association, which sought to modernize Chinese martial arts and make them more accessible and competitive in a sporting context. The goal was not just to preserve the cultural heritage of Chinese martial arts but also to create a competitive sport that could test the effectiveness of various Kung Fu styles.

In that sense, Sanda can be seen as a bridge between traditional Kung Fu and modern combat sports. As a result, it has become popular not only in China but also globally. It is recognized for its practicality, athleticism, and spectacle.

Over recent years, the popularity of kickboxing with K1 rules, also known as Chinese kickboxing, has been increasing in China, particularly within the realm of professional combat sports. A significant factor in this shift is the success of promotions such as Kunlun Fight and Glory of Heroes, which have brought high-level kickboxing events and international competitors to the Chinese audience.

K1 is a kickboxing format that originated in Japan and gained global popularity due to its blend of techniques from various stand-up combat sports such as Muay Thai, Karate, and Boxing. The K1 rules emphasize continuous action and exciting fights, contributing to its growing appeal among fans and practitioners.

Consequently, more Chinese fighters have been drawn to K1 rules kickboxing, seeking to compete at a high level domestically and internationally. A relative decline in the popularity of Sanda has accompanied this shift. However, it’s worth noting that many Sanda practitioners have transitioned successfully to K1 rules kickboxing, given the similarity in the range of techniques allowed.

The Cultural Revolution’s Effect on Kung Fu

The end of the Qing Dynasty and the onset of the Chinese Communist Party’s (CCP) rule ushered in a turbulent era for China’s cultural heritage, including the practice of traditional Kung Fu. The period, which encompassed the Cultural Revolution, marked a direct assault on the ‘Four Olds 四舊’ — Old Ideas, Old Culture, Old Customs, and Old Habits (Chinese: Jiù Sīxiǎng 旧思想, Jiù Wénhuà 旧文化, Jiù Fēngsú 旧风俗, and Jiù Xíguàn 旧习惯) — in an attempt to reshape Chinese society. Many traditional practices, including Kung Fu, were stigmatized and suppressed as part of this initiative.

During the Cultural Revolution, traditional practices, including martial arts, were targeted as “feudal” or “bourgeois” and were often suppressed. As a result, schools were closed, and many martial arts masters were persecuted, forced into hiding, or killed. In addition, the traditional master-disciple relationship was seen as a potential threat to the authority of the Communist Party and the state, as it could foster dissent and nonconformity.

The intense political and social upheaval broke many traditional martial arts lineages during this period. As a result, much knowledge and many practices were lost. Numerous Kung Fu masters, fearing persecution, fled mainland China, seeking refuge in regions such as Taiwan, Hong Kong, Singapore, and Malaysia. My Sifu’s (Grandmaster Sam FS Chin, the founder of Zhong Xin Dao I Liq Chuan) family emigrated to Malaysia during this time.

Some even migrated further afield to America. In these new lands, they kept the rich legacy of traditional Kung Fu alive by continuing to practice and teach their art. As a result, Chinese martial arts began to gain global recognition, with Kung Fu schools appearing worldwide, profoundly influencing the development and perception of martial arts internationally.

After the end of the Cultural Revolution and the beginning of the reform and opening-up period in the late 1970s, there was a resurgence of interest in traditional Chinese culture, including martial arts. However, the martial arts scene had changed significantly, with a greater emphasis on performance and competition, often under the umbrella of Wushu, rather than the traditional fighting and self-defense aspects of Kung Fu.

Wushu 

The Chinese Wushu Federation was established to promote and regulate Wushu, a modernized form of Kung Fu. The term “Wushu” is often used to denote this modern, sportive form of Chinese martial arts, distinguishing it from traditional martial arts.

After the Cultural Revolution, there was an effort to preserve, systematize, and modernize Chinese martial arts. This led to the establishment of the Chinese Wushu Association in 1958, which later became the Chinese Wushu Federation. The organization set out to standardize a curriculum for a broad, representative set of martial arts practices, which became known as Wushu.

Differences Between Kung Fu & Wushu

Unlike traditional Kung Fu, which emphasizes practical fighting skills and self-defense, modern Wushu focuses more on choreographed routines, aesthetic appeal, and athletic performance. It’s characterized by its fast, high jumps, spins, and kicks and is often performed with traditional Chinese weapons.

Wushu is taught in many sports universities in China and is even a popular extracurricular activity in many elementary and secondary schools. Wushu competitors are judged on their mastery of form, timing, and technique in both barehanded and weapon routines.

While establishing Wushu as a sport did much to popularize Chinese martial arts, both within and outside of China, it has also drawn criticism from some who feel that the emphasis on performance and aesthetics detracts from the martial efficacy and depth of traditional Kung Fu. 

Regardless, Wushu has played a significant role in shaping the contemporary martial arts landscape in China and worldwide, and it continues to be a popular and widely-practiced sport.

The Rise of Modern Combat Sports In China

MMA, BJJ, and Boxing have seen a surge in popularity in China in recent years.

  1. The Chinese government’s keen interest in promoting Olympic sports and their aspiration to be globally dominant in athletics has notably popularized Taekwondo in China. As an Olympic sport, Taekwondo aligns with the country’s ambitions and offers a platform for demonstrating its athletic prowess. The government has actively supported and invested in Taekwondo training facilities, coaching, and athlete development. These efforts have been tremendously fruitful, as Chinese athletes have consistently performed well in Taekwondo at the Olympics, bringing home numerous medals. The success of Chinese athletes has fostered a growing interest and admiration for the sport among the general public, resulting in an uptick in participation at both the amateur and professional levels.
  2. Mixed Martial Arts (MMA): MMA is a combat sport that allows a wide range of fighting techniques from various martial arts. The sport has grown significantly in global popularity over the past few decades, and this trend has extended to China. High-profile promotions such as the UFC and ONE Championship have hosted events in China, and the success of Chinese fighters like Zhang Weili, who became the first Chinese UFC champion, has spurred interest in the sport. In addition, numerous MMA gyms have sprung up in major Chinese cities, offering training in martial arts that contribute to MMA, such as boxing, wrestling, Muay Thai, and Brazilian Jiu-Jitsu.
  3. Brazilian Jiu-Jitsu (BJJ): BJJ, a martial art that focuses on grappling and ground fighting, has also seen a surge in popularity in China. Part of this can be attributed to the rise of MMA, as BJJ is one of the vital martial arts used in MMA. In addition, BJJ’s strategic, chess-like nature, combined with its effectiveness in real-world self-defense situations, has attracted many practitioners. As with MMA, numerous BJJ gyms have been established in Chinese cities.
  4. Boxing: Boxing has been popular in China for some time, and its status as an Olympic sport certainly contributes to its appeal. The Chinese government emphasizes success in the Olympics, which has led to substantial investment in training and infrastructure for Olympic sports like boxing. The success of Chinese boxers, such as Zou Shiming, a multiple-time Olympic gold medalist, has also helped to popularize the sport.

These trends reflect a broader global shift toward interest in combat sports, which offer a mix of physical fitness, self-defense skills, and competition. The growth of these sports in China is likely to continue, driven by increased global exposure, the success of Chinese athletes, and a growing middle class with disposable income for fitness and recreational activities.

Conclusion: Kung Fu Is Not A Required Practice in China

In conclusion, it’s essential to understand that Kung Fu, despite being an integral part of Chinese cultural heritage, is not mandatory in China. The country’s diversifying interests, particularly among the younger generations, reflect a more global influence, showcasing a preference for modern sports and activities over traditional practices like Kung Fu.

Historically, Kung Fu has played a significant role in Chinese society, serving as a means of self-defense and cultivating physical health and moral character. However, this martial art is less commonly practiced in today’s China, especially in urban centers where modern sports and exercise regimens are more popular. 

Moreover, Kung Fu is not a part of the compulsory curriculum within China’s education system, which emphasizes core academic subjects over traditional martial arts. Furthermore, as the digital era continues to evolve, Chinese youth have shown increased interest in eSports and online games, signaling a shift in their preferences.

That being said, efforts to rejuvenate interest in Kung Fu and other traditional martial arts are noticeable. Various Kung Fu schools and institutes are dedicated to promoting and preserving these practices, often offering classes to those interested in learning more about this aspect of Chinese culture. 

Thus, while Kung Fu remains a symbol of cultural significance in China and a rich part of its heritage, it is not mandatory for the Chinese. Instead, it is an optional pursuit for those captivated by traditional martial arts, ensuring that this age-old practice remains relevant in a rapidly modernizing world.

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Exploring Koryū With Ellis Amdur

Introduction

Join me on a remarkable journey through the enchanting martial arts career of Ellis Amdur. From his humble beginnings with backyard karate to mastering multiple styles of Koryū, Amdur’s personal and professional life has been shaped by his deep fascination with martial arts. 

His experiences across multiple disciplines offer unique insights into both the esoteric and practical realms of martial arts. Dive into the world of Koryū and discover its relevance to real-world scenarios through Ellis Amdur’s captivating narrative.

Ellis Amdur

Ellis’s journey began like many others, born out of defeat. As he puts it, he was “like a lot of people [who] lost a fight and started with backyard karate.” This initial brush with martial arts sparked a fascination that would shape the future course of his life.

His first brush with Kung Fu was when he found himself training with an offshoot of Alan Lee, a pioneering instructor of Chinese martial arts on the east coast who opened the discipline to non-Chinese individuals.

photo of Ellis Amdur
Author and Koryū master instructor Ellis Amdur

However, his journey was just beginning. Ellis was drawn to an Aikido dojo, stating that he “really got interested in Japanese martial arts.” He appreciated their “clean lines” and became “really fascinated with Aikido.” At one point, Ellis found himself living in the famous Bond Street dojo in New York after college and eventually relocated to Japan to continue his training. Ellis found Aikido “fascinating” due to its “intersection of modernity and tradition” and the culture of a “hodgepodge of sort of Neo-Shinto spiritual mania.”

In 1976, his path led him to Araki-ryū 荒木流, a Koryū. The term “koryū” (古流) describes traditional Japanese martial arts established before the Meiji Restoration in 1867. 

– 古 (Ko), which means “old” or “ancient.”
– 流 (Ryu), which means “school” or “style.” 

Thus, “Koryū” is translated to “ancient school” or “old style,” referring to the classical martial arts of Japan.

Araki-ryū was intriguing for its no-nonsense, close-quarter fighting: a blend of weapons and hand-to-hand combat. Ellis remarked, “To put it one way… it kind of taps into a feral mindset. It’s very violent. It’s violent in its mindset and very practical with its techniques.”

Amdur described his Araki-ryū teacher as an enigmatic and difficult man who, as a result, only had a few students. However, he immediately recognized Ellis’s unique character; his teacher once told him: “When we met, I looked in your eyes, and I saw you are a strange American. And I’m a strange Japanese, so I thought having you around might be interesting.” 

Two years later, he started learning Tenshin-Bukō-ryū 天真武甲流兵法 with his (then) wife, under a 60-year-old Japanese woman named Nitta Suzuyo. He found transitioning from the violent Araki-ryū to the more formal Tenshin-ryū challenging but rewarding.

His thirst for knowledge didn’t stop there. He expanded his horizons, cross-training in Judo, Chinese martial arts like Xingyiquan and Tongbeiquan, and even Muay Thai. Upon returning to the States, his main interests became internal strength training and Arrestling, a mixed martial art designed specifically for police interactions by Don Gulla. 

Grappling For Law Enforcement

In my conversation with Ellis, I was deeply intrigued by his perspective on law enforcement training. He shed light on a critical aspect – the necessity of specific martial arts techniques tailored for real-world scenarios encountered by police officers. As he elaborated, it’s not about merely fending off someone trying to grab your firearm or dealing with a close-range knife threat. It’s about abiding by “certain rules of engagement,” depending on the immediacy of the threat as well. 

Ellis drove home a crucial point, one that runs contrary to some common perceptions. The idea that every police officer should master Brazilian Jiu-Jitsu (BJJ), he cautioned, doesn’t hold water. It’s not that BJJ isn’t a valuable discipline – Ellis himself is “grateful for the little bit” he’s learned. However, he emphasized that it isn’t the cure-all solution for law enforcement. Instead, the training should be specific to the “professional role of the law enforcement officer.”

This insight resonated with my awareness of the perspectives shared by individuals like John Lovell from the Warrior Poet Society. John, a former Special Forces operator, echoes the same sentiment. While he loves BJJ, he recognizes that it’s not a one-size-fits-all solution, especially for street interactions or riots. Instead, different skill sets are essential for various scenarios.

Koryū

Ellis’s journey into martial arts is deeply entwined with two aforementioned styles, Araki-ryū and Bukō-ryū. His words evoked the fascinating dichotomy between these two arts, each carrying a unique mindset and philosophy.

Araki-ryū

As we continued our discussion, whenever we returned to the subject of Araki-ryū, a single word sprung to mind: brutal.

Ellis traced the origins of Araki-ryū back to the father of Miyamoto Musashi, lending a unique layer of historical significance to the martial art. Describing the stance as “low to the ground, almost anthropoid,” he explained that everything about Araki-ryū is designed for practical combat, ready for grappling and close-quarter encounters. The grip on a weapon, relaxed and flexible, echoes that of a grappler. “You don’t have these elegant poses,” he affirmed. 

In Araki-ryū, the mindset is deeply rooted in survival. Ellis poignantly described this with a principle conveyed through the ‘Sankyoku – 三曲, or three themes’ set of techniques.

two students show Araki-ryu grappling with weapons
Araki-ryu weapons grappling: Leonidas  Gouliotis and Thanassis Bantios

He illustrated: “The first three techniques you learn… Traditionally it was said, “sankyoku san nen 三曲三年,” which means “three years of this” (more metaphor than fact); [in Japanese martial arts] they will have what is called Kuden 口伝 (oral teaching).

[But] sometimes the techniques are written beside the name on the scroll. For example, the scrolls state, “This is how you defeat a superior swordsman.” So right here, you understand this is not a dueling system. 

You approach the teacher with a tray in your hand with a cup on top. And as they reach forward to take the cup, you either grab them and do some terrible to them or pull out a concealed knife and stab and kill them.” 

He elaborated on the inherent harshness and relentless pursuit of survival in Araki-ryū, stressing that the practitioner must sincerely welcome their opponent while harboring the intent of killing them. 

However, there’s also a balance in Araki-ryū’s philosophy. Ellis explained that while one must be fully committed to an attack, one must always have an element of reserve. If the initial attack fails, they must flow seamlessly into the next move without hesitation. “I want to be 100% committed. And yet I’ve got this other side in reserve,” Ellis elucidated.

This readiness to change is echoed in my training with I Liq Chuan, in which we stress the “balance of six directions” and cultivating relaxation yet remaining alert and ready.

Bukō-ryū

On the other hand, Bukō-ryū carries a contrasting aura – aggressive yet elegant. Its primary weapon, the Kagitsuki naginata, a long pole with a curved blade, echoes this philosophy. Ellis emphasized the fluid and decisive movements of Bukō-ryū develop an impeccable management of timing and distance: “The philosophy of Bukō-ryū is you move in such a way that you’re never going to get body fluids on you when you cut the person. So you don’t want to close with them; you’re always sidestepping.”

He confessed to having a “schizophrenic task” in maintaining these two martial arts disciplines simultaneously. Due to their divergence in physical organization and mindset, Ellis had to ensure they stayed separate during training out of respect for his teachers. “I had to keep them absolutely separate. And that was very difficult for me to do,” Ellis admitted.

“Now, if I’m doing freestyle, sparring, or whatever, things naturally merge, but when I’m training, I keep them absolutely apart.”

Ellis Amdur demonstrate ko-ryu techniques with a student
Ellis demonstrates with a student.

Jibengong

When Ellis and I dug deeper into the subject of martial arts, I asked about ‘jibengong 基本功,’ which refers to foundational training in Kung Fu. 

He mentioned, “Most Japanese classical arts abandoned it.” Ellis feels these basic training elements once existed but were largely forgotten over time. Instead, individuals were expected to learn just by practicing ‘kata’ or pattern drills and “gradually absorbing” the correct mechanics.

Ellis shared an intriguing perspective on learning, suggesting that using our ‘mirror neurons’ is one way we might understand and develop complex movements. But in his eyes, this wasn’t sufficient. He said, “But the fact is, there was basic training, most of which got abandoned. And I honestly had to devise those myself, and I adopted stuff [from kung fu].”

In his quest to understand and master martial arts, Ellis began integrating training methods he encountered in other disciplines. For example, he mentioned using “pole shaking” from Xingyi and something similar to chán sī jìn 纏絲勁, or “silk reeling” when nothing was provided to him in his training other than “just cut with the weapon.”

He had also written a book, ‘Hidden In Plain Sight, Esoteric Power Training And Japanese Martial Arts,’ where he sought to trace the influence of Chinese martial arts on Japanese martial arts while highlighting the forgotten importance of jibengong. 

He made a point that resonated with me, stating, “The reality is the basics are the secret, right? You know, the essence of how to develop internal power; it’s in the basics that you learn that you can’t learn that in the heat of pattern drills.”

Another essential point Ellis discussed was the role lifestyle plays in training. First, he said, “One has to recognize how different our lifestyle is, 100 or 200 years ago.” The physicality of daily life in the past naturally prepared people for martial arts training. In contrast, modern living does not provide the same type of physical conditioning. Therefore, we now have to supplement our training to replicate these conditions.

Koryū & Kata

Further into our discussion, Ellis revealed an intriguing aspect of koryū: the emphasis on two-person forms or ‘kata.’ Ellis explained, “Almost all kata are two-person forms.” The only notable exception he mentioned was the ‘Iai,’ or what’s known as ‘fast swords,’ a unique practice involving drawing the sword swiftly from its sheath.” Change to: The only notable exception he mentioned is ‘Iai,’ or what’s known as bakken 抜剣 ‘fast sword’ a unique practice involving drawing the sword swiftly from its sheath. Ellis remarked that this kind of practice was virtually non-existent in other cultures. He asked some experts in European Martial Arts about it. He was told, “There isn’t anything in any literature of fast drawing a weapon to cut people down…because in any duel in European culture, that would be considered a murder, drawing first.” 

This led us to the question – why was such a technique common in Japan? Ellis’s first explanation was quite practical – it was about weapon handling. He compared it to his initial experiences with firearms, saying, “When I first started learning to use a firearm, I was more afraid of mishandling… don’t point the weapon at anybody, all those kinds of things that you have to have, right, where you’ll end up shooting somebody by accident, in this case, cutting yourself by accident.”

The second reason is even more intriguing. Ellis posited that the ‘Iai’ was akin to “silk reeling” and helped train the body’s natural rhythm of “rise-and-fall, open-and-close.” He added, “So, embedded in these fast sword forms, you’ve actually got a way to solo-train basic principles of rise-and-fall, open-and-close. It’s one of those things I call ‘hidden in plain sight.'”

Ellis explained that two-person forms are often misunderstood as merely choreographed combat scenarios. Instead, he proposed they are “platforms where two or three techniques, maybe more, are chained together.” The flow of the kata can be altered and adapted based on the situation. He stressed the importance of training to respond to unexpected moves during the kata practice and avoid ‘training scars’ – instances where a technique leads to a dead end.

Ellis also discussed grappling techniques in ‘Araki-ryū,’ a form of Japanese martial arts. He said, “They basically become platforms where you do the basic form, but then at any moment of the form, the person having the technique applied, they’re going to counter that.” This would lead to a freestyle-like situation where the combatants must respond instinctively to unexpected attacks.

Ninjutsu?

Continuing our conversation, I proposed that Araki-ryū might be characterized more like ninjutsu, or an assassin’s art, rather than a battlefield art. However, Ellis quickly clarified that this would be a mischaracterization. 

He explained, “If there were a ninja, they don’t exist now. They haven’t existed for a long time. And the truth is that what little is known historically about Ninja is that they weren’t combatants, period.” 

Drawing on historical facts, Ellis noted that spies traditionally didn’t engage in physical fights; their central role was to blend in and gather intelligence.

two students show Araki-ryu spear techniques
Araki-ryu Spear:  George Chronopoulos and Thanassis Bantios 

He cited his father’s experience during World War II as an example. Ellis’ father served in the Special Intelligence Service, an illegal branch of the FBI stationed in South America, where he worked undercover and never engaged in physical combat.

Shifting back to Araki-ryū, Ellis clarified that this martial art was indeed a battlefield art. However, it was primarily practiced by foot soldiers, those in the thick of battle, rather than aristocratic fighters. “It’s not elegant. So that would be the proper characterization. The guys who really were doing the work would be doing things like Araki-ryū,” Ellis said. He added, “Guys, like the guys who did Yagyu Shinkage-ryū, for example, those were the guys who told the Araki-ryū guys ‘go there and fight.'”

In short, Ellis clarified that Araki-ryū was practiced by foot soldiers on the battlefield, emphasizing its practical and gritty nature. It was not a martial art practiced by the upper echelons of the military hierarchy. Instead, it was an art for the front-line fighters, the grunts directly engaged in combat.

Traditional Japanese Jujutsu vs. BJJ

Our conversation compared different forms of Jujutsu and their evolution over time. Ellis outlined how traditional Japanese Jujutsu, as we understand it today, is “a shadow of what was there 100 years ago.” He highlighted the role of Kano Jigoro, the founder of judo, who didn’t so much revolutionize the field as he did “rationalize the rules to make a safe freestyle training that everybody could participate in.” Before Kano’s influence, the Jujutsu world was far more brutal and unforgiving. Ellis illustrated this with a hypothetical scenario where a student might challenge a school, an invitation that could result in serious injury.

“I would visit your school and say, you know, “Tanomōu, tanomōu 頼もう, 頼もう, “which means “Please give me a lesson.” That really means you’re challenging the school. Right? You’d invite me in, but you wouldn’t point out that there’s a nail sticking out four boards over; if I fall on that nail, that’s my problem, right?”

From Ellis’s perspective, the techniques of old Japanese Jujutsu were built upon the assumption that everybody already knew how to wrestle “because everybody did Sumo.” But Jujutsu added elements of weaponry and trained for situations where an opponent might pull out a knife. He said, “Japan was an armed society. So, for the most part, you assume people had knives.”

two students demonstrate Tenshin Buko-ryu naginata
Tenshin Buko-ryu naginata: Joaquin Jimenez and Blanca Perez Aguilar

Ellis painted a vivid picture by drawing a contrast with modern Brazilian Jiu-Jitsu (BJJ). If you and I were in a BJJ match and I pulled guard, with you having a concealed knife, I’d be “a dead man.” The same would be true if I took full mount and you pulled out a knife. In Ellis’s opinion, in a world where a weapon could always be involved, some positions and strategies commonly used in BJJ would lead to disastrous results.

He shared how his Araki-ryū students, mainly based in Greece, visit BJJ gyms on open mat nights but only use techniques that help them develop skills against armed opponents, even if that means losing a BJJ match. He also mentioned Chris LeBlanc, a law enforcement officer and a black belt in both judo and BJJ, who constantly trains to minimize exposure to any weapons on his belt.

This part of the conversation revealed the stark differences between various forms of Jujutsu and the considerations that come into play when potential weapons are involved. Ellis reiterated the importance of considering the possibility of an adversary being armed. “You’re gonna [have to] eliminate a lot of things that would be real, comfortable, even fun to do in an unarmed grappling match because they would get you stabbed.” This mindset truly encapsulated Ellis’s experience and a self-defense approach to martial arts.

The Search For Internal Strength Methods

As Ellis and I continued our conversation, he recalled his early encounters with Aikido, which drew him deeply into Japanese martial arts. “I got started with internal strength initially because I thought it was in Aikido, though I didn’t find it,” Ellis confessed. 

The founder of Aikido, according to Ellis, had some aspects of internal power, which he had learned from his practice of Daito-ryu 大東流 under Takeda Sokaku. However, Ellis found the majority of training exercises in modern Aikido too limiting, stating, “Aikido has the problem that most of their training exercises are ‘grab my wrist.'”

In his early years, Ellis had the chance to train under the renowned martial artist Wang Shujin (王樹金). 

Wang was a notable Chinese martial artist known for his mastery of three main styles of Chinese internal martial arts: Baguazhang (Eight Trigram Palm) 八卦掌, Taijiquan (Tai Chi Chuan) 太極拳, and Xingyiquan (Form-Intent Fist) 形意拳.

His teachings emphasized integrating body, mind, and spirit in martial arts practice.

Wang was elderly at this point and obese, which Ellis emphasized was not a flaw. He recalled an instance when Wang, hugged a Kyokushinkai karate champion, and hit him with his belly so forcefully he collapsed at his feet.” (NOTE: strictly speaking, he did xingyi’s bengquan with his belly). This demonstration piqued Ellis’s curiosity and indicated that there was indeed a unique source of unusual power in these ancient martial arts. Yet, Ellis found Wang’s public teachings lacked this element of power training.

However, observing Wang’s personal practice at nearby temples, Ellis noticed that Wang would spend hours performing repetitive movements. Initially, he dismissed these actions as health-building exercises, but he later realized that “that was the jibengong. That was how he built his power.” This revelation made Ellis realize the importance of foundational training, a principle he continues to incorporate into his practice.

Ellis also had a long but sporadic training relationship with Su Dong Chen 蘇東成. 

Like a real-life Rooster Cogburn in John Wayne’s True Grit, Su has gained notoriety throughout the martial arts world as a hard fighter and a hard drinker. Born in Taipei, Taiwan, in 1953 to a Taiwanese father and a Japanese mother, Su was a student of renowned Tangshou Dao instructor Hung I-Hsiang 洪懿祥.

Despite the ups and downs of their relationship, Ellis couldn’t deny Su Dong Chen’s skills. He said, “I would get pissed off at him, and I’d leave for a year or two and come back because he’s brilliant. He’s the only Chinese martial artist I’ve ever known whose free-sparring looks exactly like the forms.”

Neigong

Ellis began exploring techniques to build his internal strength throughout his martial arts journey. He adopted the idea of jin 勁, or “intent-driven, coordinated movement,” and the concept of qi 氣, which involves using the breath to develop connective tissue that can be moved at will. Dāntián 丹田 is another principle he embraced, where the dāntián acts like a “differential gear,” directing the limbs’ coordinated movement.

“Dāntián” is a concept in Chinese philosophy and traditional medicine that refers to the “energy center” of the body. There are generally considered to be three dāntián in the body (upper, middle, and lower).

– 丹 (dān) means “cinnabar” or “red,” often symbolizing vitality or life force.

– 田 (tián) means “field,” symbolizing a place where something is cultivated. 

So, together, “Dāntián” could be thought of as “the field where the life force is cultivated.” Neijia, or “internal” martial arts, such as Tai Chi, Baguazhang, and Xingyiquan, heavily emphasize the cultivation and use of the dāntián. In these practices, the dāntián is seen as the main focal point for internal energy (qi), and movement is often coordinated from this area, leading to increased power and stability.

Intriguingly, Ellis also compared “internal power” to a phenomenon called ‘berserker strength.’ He explained, “I think of it as tapping into Berzerker strength, and berserkers have been misunderstood.” Ellis contended that this type of strength, usually associated with extreme, uncontrollable rage, is a form of a “pure flow state, based on predator mind with nothing getting in the way.” According to Ellis, training your body to handle extreme stress and tapping into the berserker mind could potentially unleash an entirely new level of strength and power.

Ellis’s training now includes a range of exercises to help him cultivate these principles, such as spear shaking and movements using weighted bags. He also uses a CanDo bar, a rubber bar that fights resistance, helping him maintain relaxation and tensile strength simultaneously. Through this methodology, Ellis feels he can incorporate more power and grace into his Japanese martial arts practice without altering the techniques.

Despite his success, Ellis is not out to convince anyone. He stated, “I am not a missionary,” adding that he doesn’t care if others agree with his approach. At 71, Ellis acknowledges that some physical limitations have arisen from long-term injuries. Still, he believes he moves better now than he did 30-40 years ago, which he attributes to his chosen training method.

This part of the conversation underscored Ellis’s long and deeply thoughtful journey through martial arts. It also revealed his personal philosophy – while he respects multiple ways of training, he believes in committing to one path and mastering it. He said, “One has to commit to one, or the other is how I see it.” 

Ellis admits he’s friends with many martial artists who disagree with each other and sometimes engage in heated internet debates. However, he chooses to see the merit in various ways of training, acknowledging that different methodologies can sometimes contradict each other. “I just had to choose one,” he shared, and it’s clear that his chosen approach has served him well.

Regarding his training regimen, Ellis described several techniques he incorporates, all designed to develop internal power and strength. “So I do a lot of spear shaking,” he said, “I do practices where I take a pretty heavy weighted bag, like 40 pounds. And I’m moving it back and forth in different patterns on a tabletop.” 

Despite Ellis’s deep passion and dedication to his chosen martial arts discipline, he reiterated his open-minded approach. He stressed that his path was not the only one, and he was not interested in proselytizing his method to others. “I found that I’ve been able to input this methodology directly into the Japanese martial arts that I train, without any alteration of technique, just a lot more power, a lot more grace.” 

Accomplished Author

Ellis’s diverse background paints the picture of a multifaceted individual – a martial artist, psychologist, consultant, and author. Upon returning to America in 1988, he sought to separate his professional life from his martial arts training. Pursuing a graduate degree in psychology, Ellis found his niche in crisis intervention. He worked with individuals on the edge of society, dealing with severe mental health crises, and used his martial arts training to navigate these situations safely. 

“It was there that I started to apply the psychological principles I learned in martial arts,” Ellis said. “By reversing the principles used to throw somebody off-balance, I could use to read somebody’s character, to get them to a more solid place.”

His crisis intervention work caught the attention of local law enforcement, leading him to develop a training program on communicating with mentally disturbed individuals. This was Ellis’s first step into a broader world of tactical communication training that would serve as a springboard, catapulting him to the national and international levels. He developed training for various professions, including law enforcement, foster families, therapists, probation officers, and business professionals.

This expertise led to a series of books on tactical communication, like “The Thin Blue Lifeline.” Each is tailored to a specific profession. Ellis collaborated with subject matter experts to ensure the books’ relevance and authenticity in their respective fields. 

Additionally, he worked as a consultant with hostage negotiation teams and co-authored two books on scenario training for negotiators. Ellis’s work in this field even caught the attention of the Pentagon, leading to his involvement in the “Good Stranger Project” by DARPA.

However, Ellis’s writing extended beyond professional tactical communication into his passion for martial arts. His three books on the subject delve into various aspects of the discipline, including morality, classical Japanese martial arts traditions, and esoteric training. Ellis was notably one of the first to publish writings on the issue of abuse within martial arts.

But it’s his venture into fiction writing that Ellis describes as what’s “nearest to his heart.” His first novel, “The Girl With The Face of The Moon,” is set in Japan during a transition toward modernity. His subsequent novels continued to explore various themes and settings, drawing from Ellis’s personal experiences and the rich tapestry of human cultures and experiences. 

Ellis also co-wrote a graphic novel, “Cimarronin,” Based on historical events, the story begins in 17th-century Manila, exiled samurai Kitazume, on the verge of suicide, is roped into smuggling a Manchu princess to Mexico by his friend Luis, a rogue Jesuit. Entangled in New Spain’s deadly politics and a secret fight over silver mines, Kitazume seeks redemption by protecting his friends.

Support Ellis’s Work

If you’re interested in diving deeper into Ellis’s work, there are several platforms you can explore: 

Experience Ellis’s Tactical Communication course – The Art and Science of De-Escalation, designed for executive protection professionals. This comprehensive training covers recognizing aggression patterns, developing intuition, and mastering de-escalation tactics. Learn to navigate high-intensity situations and prevent potential attacks. Purchase on Ellis’s website to enhance your conflict resolution skills today.

For his self-published books, the most straightforward way to find them is on Amazon. There, you’ll find a range of his works detailing his extensive knowledge and experience in martial arts.

Ellis also hosts a website for his books, https://edgeworkbooks.com/, where you can browse his published materials and perhaps gain more insights into his writing process and themes.

His other platform, https://kogenbudo.org/, offers a trove of short writings on martial arts penned by Ellis and other martial arts enthusiasts. This site serves as a diverse collection of experiences and perspectives on martial arts.

Among the fascinating articles on kogenbudo.org, one standout piece comes from an enthusiast who’s been on a mission to revive the nearly lost martial arts tradition of the Khevsur, a sword-fighting tribe in the Caucasian mountains. Ellis invites readers to delve into these unique stories and insights to enrich their understanding of the depth and diversity of martial arts worldwide.

Conclusion

In exploring the riveting journey of Ellis Amdur through the spectrum of martial arts, we gain unique insights into the ethos, philosophies, and varied styles of these ancient disciplines. Amdur’s passionate pursuit and dedication have led him through extensive martial arts practices, which have sculpted his life and illuminated the path for many others. 

I’m deeply appreciative of Ellis’s generosity in sharing his experiences and perspectives with me. As I continue this Masters interviews series, I continue to develop new insights into my own path and the broader world of martial arts in general. 

From his deep dive into koryū and cross-training in diverse disciplines to his emphasis on mental strength and practical techniques, Amdur’s experiences underline martial arts’ dynamic and multifaceted world. As we draw this exploration to a close, it becomes clear that the martial arts journey is one of physical prowess and profound wisdom. May Amdur’s journey inspire you to appreciate the rich tapestry of martial arts and its incredible applicability both on and off the mats.

Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Unveiling the Dragon: The 10 Most Fascinating Facts about Bruce Lee

Bruce Lee original art with Chinese text 李少龍

In the annals of martial arts and Hollywood, there remains one icon whose legend continues to inspire long after his untimely departure – Bruce Lee. Known for his lightning-fast moves and deep philosophical insights, Bruce Lee wasn’t just a martial artist and a movie star; he was a man who defied conventions and forever changed the way the world perceived the East.

In many ways, Lee was an enigma wrapped in a riddle, and his extraordinary life was filled with as many mysteries as it was with hard-hitting facts.

Bruce Lee
This article is part of a series on Bruce Lee.

Birth of The Dragon

Did you know that Bruce was born in the auspicious hour and year of the Dragon, according to Chinese astrology, which perhaps foretold his fiery spirit and the indelible mark he’d leave on the world? Or that his incredible speed in combat was so intense he had to slow down his moves to be captured on film? The world of Bruce Lee extends far beyond his kicks and punches into realms of dance, personal fitness philosophy, film innovation, and the creation of an entirely new martial art form.

“Be water, my friend” is one of Bruce Lee’s most famous quotes, reflecting his philosophy both in martial arts and in life. This statement came from a larger monologue where he expounds on the adaptability and flexibility of water, which takes the shape of whatever it’s poured into.

Just as water flows and crashes dynamically, Lee believed that one should also be adaptable and flexible, facing challenges with fluidity rather than rigidity. For Lee, this approach wasn’t just a fighting strategy but a way of living—a principle of constant learning, changing, and growing with the circumstances life presents.

In this article, we’re about to explore the ten most fascinating facts about Bruce Lee, delving into his life, art, and enduring legacy.

From his days as a street fighter to his breakthrough role as Kato in “The Green Hornet” and the revolutionary martial arts philosophy behind Jeet Kune Do, we’ll journey through the unique facets of a life that still inspires millions today, almost half a century after his death. Strap in, prepare to be enlightened and embrace the dragon’s roar as we dive into the vibrant world of Bruce Lee.

10 Bruce Lee Facts

  1. Bruce Lee’s Birthplace: Bruce Lee was born in the hour and year of the Dragon, according to the Chinese zodiac, in San Francisco’s Chinatown while his father was touring with a Chinese opera company.
  2. Street Fighter: In his teens, Bruce was involved in several street fights, which eventually led him to study martial arts for self-defense and develop his own style, Jeet Kune Do.
  3. Cha-Cha Champion: Bruce wasn’t just a martial artist. He was also a fantastic dancer and even won the Hong Kong Cha-Cha Championship in 1958.
  4. Breakthrough Role: Bruce’s breakthrough role in the U.S. came when he played Kato in the TV series “The Green Hornet” in the 1960s.
  5. Training Method: Bruce was an advocate for ‘functional’ strength and fitness rather than the purely aesthetic. He combined weight training with flexibility and agility exercises and was one of the first martial artists to cross-train in this way.
  6. Self-Developed Martial Art: Lee developed his own martial art style, Jeet Kune Do 截拳道, which means “The way of the intercepting fist.” It promotes minimal movement with maximum effect.
  7. Speed: Bruce was renowned for his speed. He was so fast that directors often had to ask him to slow down because his movements couldn’t be captured clearly on film.
  8. One-Inch Punch: One of Bruce Lee’s most famous stunts was his one-inch punch, a punch that he could deliver from just one inch away that could knock opponents off their feet.
  9. Enter the Dragon: His biggest film, “Enter the Dragon,” was released just days after his death in 1973, cementing his status as a global superstar.
  10. Death and Legacy: Bruce Lee died unexpectedly at the age of 32 from a cerebral edema, possibly caused by an allergic reaction to a painkiller. His son, Brandon Lee, also an actor, died in an accident on the set of his movie “The Crow” in 1993. Despite his untimely death, Bruce Lee’s legacy continues to influence martial arts and popular culture worldwide.
The world's premier site for Kettlebells, Strength, Conditioning, Flexibility, and Advanced Fitness Resources.

The Legacy of Bruce Lee

As we conclude our exploration into the life and legacy of Bruce Lee, it’s impossible not to be captivated by the depth and breadth of this remarkable individual. From his electrifying screen presence to his groundbreaking contributions to martial arts, Bruce was much more than a global superstar – he was a visionary who forever transformed our understanding of East and West.

His untimely death at the age of 32 left a void in the world of martial arts and film, but his spirit continues to thrive, inspiring generations to challenge norms and pursue their passions with unwavering determination and grace. His philosophies extend beyond the physical to the metaphysical, pushing us to consider the importance of balance, agility, and the intersection of mind and body in our daily lives.

As we reflect on these ten fascinating facts about Bruce Lee, we are reminded that his legacy is more than just the sum of his accomplishments. He was a symbol of strength, perseverance, and cultural fusion, embodying the boundless potential that lies within each of us. In remembering Bruce Lee, we honor not just a martial artist or a movie star but a man who showed the world the true power of the human spirit. So, let’s carry forward the lessons learned from his life and continue to let his wisdom inspire our paths in martial arts and beyond.

Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Unleash the Power of Methylene Blue

Introduction

As martial artists, we train hard to perfect our kicks, punches, and grappling techniques which takes a lot of energy and puts a lot of stress on our bodies. So, if you’re like me, you’re always looking for ways to boost your mental and physical performance.

There’s a powerful and fascinating supplement that might give you that extra edge you’ve been looking for. Enter the world of methylene blue! The best part is it’s cheap, available over the counter, and has tons of research stretching back over 100 years.

Like most long-time martial arts practitioners, I am not normally a proponent of synthetic chemicals, preferring instead to rely on substances from the earth. However, methylene blue has earned a spot on my short list of exceptions. 

This synthetic compound offers martial artists and athletes a unique blend of benefits. With its proven track record of safety and effectiveness, backed by over a century of research, methylene blue stands out from the crowd. 

Its ability to improve mental clarity, enhance recovery, and provide antimicrobial and antioxidative properties makes it an invaluable addition to any training regimen. While it may not be a natural substance, methylene blue has demonstrated its potential to support the overall well-being.

The world of nutritional supplements is full of over-hyped claims and disappointments. However, methylene blue stands out from the crowd due to its well-documented benefits backed by scientific research and its unique mechanism of action.

What sets methylene blue apart is its ability to assist the mitochondria – the energy-producing centers of our cells. It improves mental clarity, motivation, and overall well-being. Its antioxidant properties also help protect our cells from damage caused by oxidative stress, which can result from intense training. Plus, methylene blue has antimicrobial properties.

What Is Methylene Blue?

In simple terms, it’s a synthetic compound originally developed as a dye in the 19th century. But don’t let its humble beginnings fool you! Over the years, scientists have discovered that methylene blue has some seriously impressive benefits for both the body and the brain, making it a potential game-changer for martial artists like you.

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Where Does Methylene Blue Come From?

The discovery of methylene blue dates back to the 19th century. It was first synthesized in 1876 by German chemist Heinrich Caro, who worked for the chemical company BASF (Badische Anilin & Soda-Fabrik). Caro synthesized methylene blue by combining dimethylaniline with hydrogen chloride, creating a dark blue dye that would significantly impact various fields.

Initially, methylene blue was used primarily in the textile industry as a dye for fabrics. However, it didn’t take long for its staining properties to catch the attention of researchers in biology, who began using it as a staining agent for the microscopic examination of cells and tissues. Its ability to selectively stain certain cellular structures made it a valuable tool for studying cell morphology and function.

In the late 19th century, Paul Ehrlich, a renowned German physician, and scientist, discovered methylene blue’s medical applications. Ehrlich observed that methylene blue stained the malaria parasite, making it easier to identify under the microscope. This led to the first use of methylene blue as an antimalarial treatment in 1891, marking its entrance into medicine.

Since then, the applications of methylene blue have expanded to include various medical and therapeutic uses. Researchers have continued to study its properties, leading to discoveries related to its antioxidant effects, ability to increase cellular energy production, and potential in treating neurodegenerative disorders, among other applications. Today, methylene blue is recognized as a versatile compound with fascinating potential in medicine and everyday life.

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What Is Methylene Blue Used For?

Methylene blue has a rich history of diverse applications beyond health and medicine. Here are some of its past and current most common uses not related to health:

  1. Textile dye: Methylene blue was first synthesized as a dye in 1876 and has been used extensively in the textile industry ever since. Its vibrant blue color makes it an ideal fabric dye, and its chemical stability ensures long-lasting colorfastness.
  2.  Biological staining: Methylene blue’s staining properties have made it a popular choice in biology. It is widely used as a staining agent for microscopy, allowing researchers to visualize cellular structures better and study their morphology and function. 
  3.  Aquaculture: Methylene blue is commonly used to treat fungal infections and external parasites in the fish and aquarium industry. It can also serve as a preventive treatment for fish eggs, helping to ward off fungal growth during their development.

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How Methylene Blue Works

The potential health benefits of methylene blue arise from its involvement with the production of energy in our cells via the electron transport chain.

1. The electron transport chain can be considered a tiny power plant inside our cells, specifically within the mitochondria. The main job of this power plant is to generate energy in the form of a molecule called ATP. To do this, our cells use nutrients from our food and convert them into fuel through a series of chemical reactions.

Picture the electron transport chain as a series of steps, each representing a specific protein or molecule. Electrons are passed from one step to another during these chemical reactions, like a relay race. As the electrons move along these steps, they help pump positively charged particles called protons across a membrane within the mitochondria. This creates a kind of “proton battery,” which is used to generate ATP, the energy currency our cells need to perform their functions.

2. Methylene blue comes into play by acting as a “helper” in this electron relay race. Sometimes, the electron transport chain may not work as efficiently as it should due to factors like aging or stress. This can lead to less energy and a buildup of harmful molecules called reactive oxygen species, or ROS, which can damage our cells.

Methylene blue helps by stepping in as an artificial electron carrier, making it easier for electrons to move along the steps of the electron transport chain. This improves the efficiency of the whole process, leading to better energy production and fewer harmful byproducts. As a result, methylene blue may contribute to increased energy levels, improved cognitive function, and overall well-being, making it a fascinating supplement with potential benefits for our minds and bodies.

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Methylene Blue Benefits

Improving mitochondrial efficiency and energy production supports cognitive functions such as focus, memory, and mental clarity, helping maintain a sharp mind. Simultaneously, methylene blue’s antioxidant properties protect the body from oxidative stress, bolstering overall physical health. Consequently, this dynamic supplement offers a unique combination of benefits that can enhance one’s mental and physical well-being, making it a promising option for those seeking a comprehensive boost to their daily performance.

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Brain Benefits

Exciting new research shows that methylene blue may protect the brain, especially against conditions like stroke and Parkinson’s disease.[1]

One of the many ways methylene blue helps out is by decreasing the production of harmful oxygen molecules, protecting our brain cells from damage. This is super important in conditions like Alzheimer’s disease, Parkinson’s disease, and stroke.

Lower doses of methylene blue (1-10mg) have been found to enhance mental clarity, motivation, and overall well-being. This is primarily due to how methylene blue interacts with our body’s mitochondria – the energy-producing powerhouses of our cells.

By improving mitochondrial function and boosting cellular energy production, methylene blue helps our brain cells work more efficiently. This translates into better cognitive performance, including improved focus, memory, and mental alertness. Additionally, it can lead to increased motivation and well-being, making it easier to tackle everyday tasks and challenges.

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More Energy

As we age, it’s normal to experience changes in our bodies that can impact our energy levels and make it more challenging to engage in activities like martial arts the way we used to. One reason is that our mitochondria, often called the “powerhouses” of our cells, may not function as efficiently as they once did.

Mitochondria produce energy that fuels our body’s daily activities, including exercise and training. When our mitochondria don’t work as well, we might feel more tired, have a harder time recovering from workouts, or just find it more difficult to keep up with our martial arts routines.

This decline in mitochondrial function can be due to various factors, such as the natural aging process, exposure to environmental toxins, or chronic stress. As a result, our cells may struggle to produce enough energy to meet our body’s needs, leaving us feeling sluggish and less motivated to train.

This is where supplements like methylene blue can potentially help. By supporting mitochondrial function and enhancing cellular energy production, methylene blue may significantly boost our overall energy levels, making it easier to keep up with our martial arts practice, even as we age.

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Antioxidant Activity

It’s important to understand that our bodies naturally produce molecules called Reactive Oxygen Species (ROS) during various processes, including energy production. While ROS have essential roles, such as helping to fight off infections, they can also cause damage when their levels become too high. You can think of ROS as being similar to exhaust from a car – it’s a normal byproduct, but too much can be harmful.

Our bodies require more energy when we engage in intense physical activities like martial arts training. This increased energy production can lead to a higher production of ROS, which can cause oxidative stress. Oxidative stress occurs when there’s an imbalance between the amount of ROS and our body’s natural ability to neutralize them using antioxidants. Over time, this oxidative stress can contribute to muscle fatigue, inflammation, and slower recovery from workouts.

This is where methylene blue comes into play. Acting as an antioxidant, it can help combat oxidative stress by neutralizing and removing these potentially harmful ROS from our bodies. Methylene blue may protect our cells from damage by reducing ROS levels, supporting faster recovery, and promoting overall well-being.[3] This makes it a valuable addition to the routines of martial artists and other athletes, helping them maintain their performance and recover more efficiently from intense training sessions. 

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Stress & Recovery

Training hard in martial arts or other physically demanding activities puts significant stress on our bodies. This stress causes the release of hormones like cortisol, which play essential roles in our body’s stress response. While these hormones are necessary for our bodies to adapt and respond to challenges, chronically elevated levels can harm overall health and recovery.

High cortisol levels can impair the recovery process by promoting inflammation, disrupting sleep, and reducing the rate of tissue repair. These factors can lead to longer recovery times, increased susceptibility to injury, and hindered performance. Thus, managing stress hormones is crucial for optimal recovery and performance.

Methylene blue has been shown to help reduce stress hormones like cortisol.[3] By lowering these hormone levels, methylene blue can promote a better recovery environment within the body, allowing martial artists and other athletes to bounce back more quickly from intense training sessions. Improved recovery can lead to more consistent progress and reduced risk of injury, ultimately enhancing athletic performance.

Obviously, methylene blue should not be considered a standalone solution for stress management or recovery. It should be used in conjunction with proper nutrition, sleep, and stress-reducing practices like mindfulness and the kinds of breathing techniques passed down by the Old Masters. 

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Anti-Fungal & Anti-Microbial

Martial arts practitioners, especially those involved in disciplines like Brazilian Jiu-Jitsu (BJJ), are often susceptible to skin abrasions, commonly known as “mat burn.” Brazilian Jiu-Jitsu (BJJ) is a contact sport that primarily involves ground-based grappling techniques. Due to the nature of the sport, participants often find themselves in close contact with one another, sharing sweat and bodily fluids. This environment and multiple training partners make BJJ gyms a potential breeding ground for skin infections. Among these, staph and ringworm infections are among the most common skin conditions practitioners can contract on the mats. Maintaining good hygiene and keeping training facilities clean is essential, but methylene blue may offer additional protection.

Methylene blue has antimicrobial properties, which can inhibit the growth of bacteria and fungi, including toenail fungus.[4] Its antibacterial benefits are particularly relevant for martial artists, as it may help prevent or reduce the severity of skin infections caused by bacteria, such as staph. While methylene blue is not a replacement for proper wound care and hygiene practices, it may provide an extra layer of defense against these common infections.

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Is Methylene Blue Toxic?

Methylene blue is generally safe when taken in recommended doses (<2mg/kg), but too much can cause unwanted side effects. These can include heart-related issues, decreased kidney function, and breathing problems. In rare cases, it may cause skin damage. Methylene blue can also lead to a specific type of anemia, particularly in people with certain pre-existing conditions. Babies are more sensitive to the side effects of methylene blue, which can affect their breathing and cause other issues. People taking SSRI inhibitors should also avoid using methylene blue.

You should also be aware that methylene blue will stain anything it touches and turns your pee green.

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My Experience With Methylene Blue

My experience with methylene blue has been quite remarkable. I noticed a significant boost in my energy levels, taking me back to the vitality I had in my 20s. Instead of walking, I found myself frequently sprinting between locations “just because.”

However, it seemed to raise my blood pressure, so I adjusted my intake. I take methylene blue only three days a week, specifically on my weight training days. This way, I can still enjoy the energy boost without the constant impact on my blood pressure, striking a balance that works best for me.

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Where To Buy Methylene Blue?

Methylene blue is available over the counter, making it easy for consumers to access this fascinating supplement. Amazon offers a wide range of methylene blue products from various brands. This provides a convenient way to compare and choose a high-quality product that suits your needs.

When shopping for methylene blue on Amazon, consider the following tips to ensure you’re getting a reliable and effective product:

Shopping Tips

  1. Look for pharmaceutical-grade (USP grade) methylene blue, as this ensures it meets the highest quality and purity standards.
  2. Check the product description and label for detailed information on dosage, ingredients, and any additional benefits or precautions.
  3. Read customer reviews and ratings to understand other users’ experiences with the product. This can provide valuable insights into its effectiveness and potential side effects.
  4. Pay attention to the brand reputation and manufacturing location. Look for companies that manufacture their products in countries with stringent quality control standards, such as the United States, Canada, or Germany. It’s generally a good idea to avoid brands manufactured in countries with less rigorous regulations, like China. This helps ensure you choose a product that adheres to high-quality manufacturing practices and safety standards.
  5. As always, consult with a healthcare professional before incorporating methylene blue into your routine, especially if you have any pre-existing conditions or are taking other medications.

Many supplements manufactured in China have faced issues with contamination, which can pose significant health risks and cause complications for competitive athletes, including martial artists. Contaminants like melamine, heavy metals, or substances banned by athletic associations can jeopardize an athlete’s health and eligibility to compete.

To minimize these risks, athletes must choose supplements manufactured in countries with stringent quality control standards, such as the United States, Canada, or Germany. These countries enforce strict regulations ensuring that products are safe, pure, and free of harmful contaminants or banned substances.

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Chris Masterjohn’s Guide To Methylene Blue

Chris Masterjohn, Ph.D., a well-respected researcher and educator in the field of nutrition sciences, has penned an extensive, comprehensive guide on methylene blue, available for free access here. Chris Masterjohn holds a PhD in Nutritional Sciences and has a profound understanding of biochemical mechanisms, making his insights particularly valuable for those seeking to understand the nuances of substances like methylene blue. His guide delves deep into the properties, uses, and implications of methylene blue, providing a rich resource for readers interested in this compound.

Conclusion

Before you rush to buy a bottle of methylene blue, it’s essential to remember that supplements can affect everyone differently, and it’s always a good idea to consult with a healthcare professional before trying something new. Also, remember that the key to success in martial arts (and life!) is maintaining a balanced approach, which includes proper training, nutrition, rest, and dedication to your craft.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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References

  1. Poteet, Ethan, et al. “Neuroprotective actions of methylene blue and its derivatives.” PloS one 7.10 (2012): e48279.
  2. Xiong, Zheng-Mei, et al. “Anti-aging potentials of methylene blue for human skin longevity.” Scientific Reports 7.1 (2017): 2475.
  3. Meynaghizadeh-Zargar, Reza, et al. “Effects of transcranial photobiomodulation and methylene blue on biochemical and behavioral profiles in mice stress model.” Lasers in medical science 35 (2020): 573-584.
  4. Figueiredo Souza, L. W., S. V. T. Souza, and A. C. C. Botelho. “Randomized controlled trial comparing photodynamic therapy based on methylene blue dye and fluconazole for toenail onychomycosis.” Dermatologic therapy 27.1 (2014): 43-47.

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Preserving the Art of Hop Gar Kung Fu

An Interview with Chris Heintzman

In a world where modern combat sports like MMA and boxing dominate the martial arts scene, there is still a deep appreciation for traditional forms. Enter Chris Heintzman, a practitioner, and teacher of Tibetan Hop Gar Kung Fu, a combat-oriented Chinese martial art. With an extensive background in full-contact competition and a passion for preserving old-school kung fu, Chris offers a unique perspective on the value of traditional martial arts in developing bodily control, confidence, and awareness. In this interview, we delve into the philosophy behind Tibetan Hop Gar, the importance of pressure testing techniques, and the relevance of traditional martial arts in self-defense and modern combat sports.

Tibetan White Crane 西藏白鶴拳, also known as Bak Hok Pai 白鶴派, is a Chinese martial art rooted in 15th-century Tibetan culture and deeply embedded in southern China. It gained widespread acceptance as a local martial art in Guangdong, Hong Kong, and Macau, eventually spreading worldwide.

Lama Pai 喇嘛派 and Hop Gar Kuen 俠家拳 are closely related branches of the same lineage, originating from the founder’s Lion’s Roar 獅子吼 style. It is important to note that Tibetan White Crane is distinct from Fujian White Crane, which evolved independently within the Southern Shaolin Five Animals tradition.

Tibetan Lama Kung Fu master
Ah Dat To was a Tibetan Lama, the Old Master credited with founding Tibetan White Crane, or Lama Pai.

Chris’s Personal Background & History

Ashe: Chris, can you introduce us to your background and history?

Chris: I started with Grandmaster David Chin of the Tibetan Hop Gar system in Fayetteville in 1994. Previously I had practiced several different martial arts and was looking for a place to train to push my edges. I met Master Chin at his restaurant, the Golden Dragon, and we started training. I took a hiatus for about a year in 1996 to go to massage therapy school and digest the information he taught me. When I came back, we had a very different conversation. We traveled, competed, and learned together, meeting masters like yourself and your teacher. I’m trying to pass on those teachings as best as possible.

Ashe: Sifu Chris is the real deal, with an extensive background in full-contact competition.

Chris: I’ve done several Iron Tiger challenges and San Da competitions. San Da is much bigger in Europe, and I want to help it grow in the States. It’s a good blend for the MMA world and has a great competition set of rules. I was fortunate enough to train hard, have good matches, and learn a lot along the way.

Ashe: I haven’t met many people who I immediately know can fight, but you’re one of them.

Tibetan Hop Gar Grandmaster David Chin & Chris Heintzman
Chris pictured with the late Grandmaster David Chin

Grandmaster David Chin

Ashe: Can you talk more about your late Sifu Grandmaster David Chin? He’s a significant part of Kung Fu history in the United States, like being there for the Wong Jack Man vs. Bruce Lee fight.

Chris: Yeah, Sifu Chin delivered the challenge letter to Bruce Lee and was going to fight. Mar Sik wanted to fight, but Grandmaster Chin decided to do it instead. Wong Jack Man was opening a school, so the community thought it would be good press for him to fight. Sifu Chin was the referee for the fight in a clothing store or something. Don’t believe the movies; They’re lies! 

Ashe: yeah, the story of the fight has grown over time, but it’s still a significant moment in the history of Chinese martial arts in the United States. It’s worth talking about, and it’s fascinating to have a direct connection to the history of Chinese martial arts in the US through you and Grandmaster Chin.

The Philosophy of Tibetan Hop Gar Kung Fu

Ashe: Can you tell me about the overall philosophy, concepts, and principles behind Tibetan Hop Gar?

Chris: Tibetan White Crane, or Hop Gar, started in Tibet and became popular in Southern China. It was passed down through the 10 Tigers of Canton, which included famous martial artists like Wong Kei-Ying 黄麒英 and Wong Fei Hung 黃飛鴻.

My Sigong, Ng Yim Ming, learned directly from Wong Yan-lam 王隱林 and eventually came to San Francisco in the 1970s. My Sifu, David Chin, had learned some Hop Gar from his father and studied other martial arts before returning to Hop Gar when Sifu Ng arrived.

Sifu Chin always had a question about why his favorite techniques didn’t necessarily end fights. When he started practicing with Sifu Ng again, he learned a very different emphasis on power and striking. He said Hop Gar was like a back pocket knife, always available regardless of your other skills.

Tibetan Hop Gar Kung Fu

Ashe: Give us an overview of the training approach and the curriculum of Hop Gar.

Chris: Everybody starts with the primary six patterns. First, you learn basic stances like horse, bow-and-arrow, and hang stance. After understanding stance and basic structure, you move into striking. The six patterns are meant to teach people how to box quickly. They’re short, direct, and designed to be applied rapidly. We also work with patterns extensively, walking the length of a field back and forth to grind them into our muscle memory.

In addition to the patterns, students can go into Iron Body, Iron Palm, or train with Mook Yei Pai 木耳牌(wooden ear plates). The dedication and time put into training determine how far a student progresses. Many people quit early because of the hard work and time required to truly understand the training tools.

Hop Gar Kung Fu Forms

Ashe: How many forms exist in the Tibetan Hop Gar system?

Chris: Our Tibetan Hop Gar has five primary forms and six basic patterns. We focus on finding these movements’ essence rather than learning many forms. We believe practicing a few forms deeply is more effective, like how boxers focus on jabs, crosses, hooks, and uppercuts. There are other forms like mook jong forms, wooden ear plate forms, and some weapon forms, but they serve more for conditioning rather than the main focus of our training. So we prioritize presenting only a few forms; instead, we aim to extract the essence from the ones we practice.

Ashe: Can you give us some idea of what the partner training looks like?

Chris: In partner training, we start with empty hand conditioning, focusing on flow and avoiding getting stuck on the opponent. We practice Iron Bridge techniques, hitting through arms and, eventually, the body. We also use pads and mitts for drills and conditioning, then progress to sparring. During sparring, one person emulates a different fighting style, like kickboxing or Muay Thai, so our students get used to what most people throw, which differs from our techniques.

Ashe: I was discussing Wing Chun with Sifu Alex Richter. One of his criticisms was that modern Wing Chun has become too focused on Wing Chun versus Wing Chun, especially in sticky hand training. He believes the original approach was meant to be effective against other styles, not just Wing Chun. So there’s some overlap between what you’re saying and his thoughts on that.

Mook Yei Pai – The Most Unusual Training Tool of Hop Gar Kung Fu

Ashe: What are some of the most common training tools within the Hop Gar system and the most unconventional? Can you tell us about the Mook Yei Pai 木耳牌 or wooden ear plates?

Chris: The easiest way to describe the wooden ear plates is that they are similar to kettlebells but used differently. They help you through the same punches we throw in Hop Gar with an extended weight. The basic pair weighs around 12 pounds each, and their shape creates resistance, helping to stretch everything out. We don’t emphasize snapping in Hop Gar, so the blocks help teach smooth, wave-like power. The wooden ear plates are also difficult to make because of their unique shape, and while there are substitutes, nothing moves the same. It’s unclear who first created these blocks, but they’ve been around for quite some time.

Strength Training – East vs West

Ashe: I was thinking about the differences between the strength and conditioning methods in places like China, India, and Tibet compared to the West. In the West, we usually focus on sagittal plane movements, but in the East, they work more on the frontal and horizontal planes, which help stabilize your center of mass against momentum.

Some examples include Persian Yoga’s sang and meel, Hop Gar’s mook yei pai, and the Gada mace from Indian wrestling. These Eastern methods were designed to prepare fighters for combat when using weapons like swords, shields, and polearms.

In martial arts, we often discuss the role of ego and how practicing martial arts can develop a sense of humility. When we were at the Legends of Kung Fu tournament in Texas, you were leading a workshop on wooden ear plates. You mentioned how important it was to keep our egos in check. It’s common for people to try going too heavy too quickly, which can lead to injuries. That lesson really stuck with me from our time in Texas together.

What Makes Tibetan Hop Gar Unique?

Ashe: What’s one of the unique aspects of the Tibetan Hop Gar system compared to other martial arts?

Chris: The Tibetan origin is unique, as it came from the monks called “dub dub” who protected temples. They trained in martial arts to safeguard the temple and the Buddhist Goddess Shri Devi, considered the goddess of war. The Tibetan Buddhism aspect is still present in Hop Gar, and it’s essential to understand the influence of Buddhism, Confucianism, and Taoism in Chinese Kung Fu systems.

Tibetan White Crane/Hop Gar, has it’s roots in the 15th-century. It traces its origins to a Tibetan lama named Adatuo (阿達陀), also known as Ah Dat To or the Dai Dat Lama. Adatuo resided in Qinghai province, where he initially learned Tibetan wrestling and joint-locking techniques.

Legend has it that during a meditation session in the wilderness, he witnessed a battle between an ape and a white crane. Inspired by the crane’s evasive movements and the ape’s powerful swinging and grabbing, Adatuo developed a new martial art that combined these elements.

Adatuo named his martial art Lion’s Roar (獅子吼), a term commonly used in Tibetan practices.

The main principles of Tibetan Hop Gar Kung Fu include:

  • Practical combat orientation.
  • Understanding of both mind and body through the practice of meditation.
  • Structured footwork that makes other techniques feasible.

The style is primarily composed of 12 short hands (six offensive and six defensive), 12 long hands (six offensive and six defensive), and eight sets of forms. Kicks are used but are considered second-line techniques, with the hands being the first. The basic philosophy of the art is expressed in four words:

  • Chan (殘, cán): Ruthlessness – Approach combat with unwavering determination. Weed out opponents completely. Don’t underestimate them.
  • Sim (閃, shǎn): To Evade – Maintain balance and fluidity. Move like a wheel to avoid confrontation. Lateral movements and body angling are key.
  • Chuen (穿, chuān): To Pierce – Exploit transitional moments. Seize opportunities when the opponent extends or withdraws.
  • Jeet (截, jié): To Intercept – Anticipate and stop the enemy’s actions. Softness conquers hardness; strength exploits weaknesses. Judge motives to intercept effectively.

 “Chan” means cruelty or destruction, which many people misunderstand. It’s about ripping up the roots of a problem and the Buddhist concept of destroying the ego. This allows a warrior to execute Kung Fu without hesitation or holding back, as they’ve already accepted their potential death. We’re not trying to make bullies but rather teach practitioners to keep their egos in check and be prepared for any situation.

Ashe: In the Hagakure, the book of the Samurai, they mention that samurai should meditate every day as if they’re already dead, so they can fully commit to the fight.

Going back to the concept of cruelty and uprooting your ego, in traditional Chinese martial arts, they say that being kind to your opponent is cruel to yourself.

There’s a lot to unpack here, and we could discuss it further if you join us again. 

Misconceptions About Hop Gar

Ashe: So, what is the most common misconception about Hop Gar, or some of the most common misconceptions about kung fu in general?

Hop Gar vs. Hung Gar

Chris: I’ll give you one on Hop Gar. The most common misconception about Hop Gar is that it’s Hung Gar! Hung Gar is better known, and the two often get confused. 

Is Hop Gar Effective?

As for kung fu, the most common misconception is that it’s not a valid form of self-protection or boxing. This is due to historical oppression in China and the use of martial arts as a means of making money rather than for actual self-defense. As people got more comfortable and experienced less strife, the need for martial arts diminished, and their effectiveness suffered. This has happened in many other arts as well. However, in inner-city boxing gyms where people struggle to survive, their skills remain valid or improve.

We discussed the importance of pressure testing your techniques earlier. It’s crucial to challenge yourself and improve what you’re doing. Unfortunately, many kung fu schools don’t do this effectively. The Shaolin Temple, for example, has a San Da program mainly used for sports. Still, there needs to be more understanding of how to box with the other forms. This is a problem in many schools around the world. I was fortunate to meet and learn from fighters genuinely interested in combat, but not everyone had that opportunity. If your teacher wasn’t a boxer, it’s difficult for them to teach you how to be one using your kung fu techniques.

Many people end up using basic techniques like jab, cross, hook and kick instead of their kung fu, which seems wasteful given the time and effort put into learning their art. I hope everyone who invests so much time in understanding their kung fu can learn to box with it effectively. That would make me very happy.

Common Beginner Mistakes In Martial Arts

Ashe: What do you think are some of the most common mistakes beginners make when getting involved with martial arts?

Chris: They put way too much speed and power into techniques they don’t understand. That’s the biggest one. Another common mistake is just constantly thinking about “what’s next.” 

Ashe: Can you explain that a bit more?

Chris: People tend to try and go hard, overuse their bodies, and not make the correct shape. They concentrate on power and speed, and then it becomes messy. Slowing down, building the proper form, and gradually increasing speed and muscle are essential. 

People often come into a sweaty gym with a bunch of gorillas and then are expected to take it easy. It’s from a good place; they want to do it well, but eventually, easing up and going a bit slower and smoother will pay off. We have exercises that people can go hard on, but it doesn’t make sense to apply that to boxing most of the time because it results in bad form, which sticks with them.

Ashe: So make it right first and then try to put power on it.

Chris: You need to choose an art that resonates with you and go deep to get the most out of it. This isn’t about sampling a variety of practices and moving on. It’s about finding an art that feels like an extension of your being and then pursuing it wholeheartedly. You also need to find a teacher and a community that supports your practice so that you can continue to grow and develop your skills over time.

Kung Fu In The Modern Era

Ashe: What do you think the value of traditional martial arts is in today’s world of firearms and mixed martial arts?

Chris: Having bodily control, confidence in yourself, and awareness are key in self-defense, regardless of the weapon used. Situational awareness is essential, and ignoring your surroundings, whether on headphones or looking at phones, can lead to dangerous situations. For example, an MMA fighter was hit by a bus he didn’t see coming because he was distracted. Conversely, a kid without a phone saved a busload of children when the driver had a heart attack because the kid was aware of his surroundings and knew how to drive a bit. He was able to save all those other kids because he didn’t have his nose pressed against a screen; he was paying attention to what was happening.

As for the value of traditional martial arts, training in awareness and building physical skills has numerous benefits beyond self-defense. The key to making martial arts training valid in the modern world is to pressure test the techniques consistently. Traditional martial arts form the basis of MMA, and many are a mix of various disciplines. Finding the right fit and practicing deeply is essential. Traditional martial arts are still very valid; it’s all about where and how you learn.

I firmly believe that traditional martial arts have a lot of value in today’s world, even with the advent of firearms and mixed martial arts. Situational awareness is critical, and being able to defend oneself in various situations is essential. My Sifu has always told me that there are three crucial things that make a good Kung Fu practitioner: a hard hand, guts, and training partners. To make our training valid in our current day and age, we constantly pressure test the techniques to ensure they are effective. 

Xiu, Xiaodong

Just look at what Xu Xiaodong was doing on the mainland; I agree that he exposed some weak spots in traditional martial arts that aren’t consistently pressure tested. However, those who were challenged should have known better than to take on a challenger if they hadn’t consistently practiced sparring alongside traditional martial arts.

If Xu were to challenge a practitioner who pressure tests their skills and techniques regularly, he would be in for a real challenge. As someone who’s competed in mixed martial arts, I believe that traditional martial arts, which many MMA disciplines are based on, are still incredibly valid.

Don’t Forget To Breathe

Ashe: If you could go back in time and talk to your younger self as you’re just getting started with martial arts; what do you know now that you wish you knew then?

Chris: I think that I would tell myself to breathe. I took far too long to catch on to the idea of Qigong; I have little kids doing Qigong already! And embracing those words and understanding that they can control their breath and do things with their breath that are so impactful to their life in general, let alone sports performance. As I was coming up, I didn’t realize it till I was much older.

I was at Michigan State University where I was part of a karate club. And we had people from all over the state, and we’d have Friday night fights. And so I realized that I was gassing.

I was amped up and nervous, and I was getting my ass kicked a lot, so “the nerves,” then, on top of that, I was holding my breath and gassing myself. And I just came to this ridiculous realization that I was starving myself. And so I would fight with people and yell out loud, “Breathe!” They’d think I was talking to them, but really, I was just reminding myself.

I didn’t have any Qigong training at that point. So I would tell myself much earlier, “Hey, you’re gonna want to learn how to breathe. Let’s put that as a priority.” In school today, we emphasize it so much because so many people are hypertensive just because they can’t breathe correctly. And so that would be what I know now that I wish I had learned a little earlier.

Ashe: I basically had the same experience!

Finding Flow Through Kung Fu

Ashe: Okay, what book have you gifted most often to fellow martial artists or your students, or what book would you recommend? Doesn’t necessarily have to be a martial arts book, but something that’s going to help people develop themselves.

Chris: Man, I’m terrible at this because there are so many good books. Bone Games is a brilliant story of a runner who gets caught in the mountains late one night.

As he’s coming home, the fog sets in. He loses his way as he climbs down this section where he usually knows where to climb in that, and he gets caught, unable to go up or down. So his choice that he’s left with is to let go, and he falls onto a cliff abutment and passes out for a time when he wakes up.

He realizes he’s injured, maybe not critically, but not great. He needs to get himself down the mountain. The space that he was left in from that fall allows him to, as he described it, he ran down the slope, and he could see the rock falling past him as he was running and breaking this rock apart.

And he did something that he never thought possible for a human, and, you know, went through this experience, and then continues to look for the same space. And though it’s not a martial art book, it’s just such a great reminder of the potential of the human and what we can accomplish if we open our minds to possibility.

No Limits

The only boundary is the number of hours you’re willing to put in. So, that story does an excellent job because he spends the rest of his life looking for that spot through the runner’s high. And he said, “I didn’t find it, I found something close.”

What allowed him to get to that space? Was it head trauma that caused it? Was it, you know, the energetic burst? What was it? So, I liked that book because it’s a fun read.

And it’s instructive of possibility.

Bruce Lee said, “have no limit as limit.” Read more in our article on Bruce Lee’s philosophy.

Ashe: I mean, it sounds like he was in a life-and-death situation. That helped put him into that flow state that everybody talks about, where suddenly you can do something that seems impossible. It’s been there all along. It is just something in the way that is blocking you from it.

Let Go

Chris: In the practice of martial arts, so many people say, “I can’t, I can’t, I can’t, I can’t.” In Tai Chi and Qiong, there’s the idea that most people say song; they just say song, but it’s fan song

So the fan is “release,” and “the song” is relaxed. So how do you get to relax: you let go. That’s what this is suggesting. But most people just say, “song, just relax.”

But I remember Sifu David Chin, we went to a thing, it was a wellness exhibition or a wellness conference, and there was a professor from Harvard at the conference. And he was lecturing on mindfulness and relaxation: “You just have to relax.” And Sifu asked, “You gotta relax? How are you supposed to relax?” 

That’s what this release part is; you let go. You know, talk again about letting go of your ego, let go of your intention, let go of your musculature, you know, you let things hang, you know, he talked about all the structural stuff, something like this, let go, let go, let go and let go of the idea that you can’t, you know, let go of it.

So then all possibilities exist, the Wuji, you know, no limits; that empty space where all possibility exists so that you can create what you think you can. It doesn’t have a boundary.

Connect With Chris

Ashe: Where can people follow up with you if they want to get in touch and see what you’re doing?

Chris: You can follow Seven Star Kung Fu on Instagram @sevenstarkungfu or visit our website, sevenstarkungfuacademy.com, if you’re interested in classes. We’re also on YouTube, so search for my name or David Chin’s, and you’ll find some great videos. And if you’re in Chapel Hill and want to catch a workout, come by!

Ashe: I wish you all the success with your school. You’re keeping the real old-school kung fu alive, and it’s good for all of us. Thank you for your time this morning on behalf of Grandmaster Sam Chin.

Chris: Thank you so much. It’s been great chatting with you.

Conclusion

As someone who has always been interested in martial arts, it was a pleasure to speak with Chris Heintzman and learn more about Tibetan Hop Gar Kung Fu. Chris’s passion for preserving traditional martial arts and his dedication to teaching his students is truly inspiring. His extensive background in full-contact competition and emphasis on pressure testing techniques highlight the importance of practical application in martial arts.

Through our conversation, I gained a deeper understanding of the philosophy behind Tibetan Hop Gar and its emphasis on developing bodily control, confidence, and awareness. Chris’s emphasis on the importance of awareness training and the value of traditional martial arts in self-defense was enlightening.

Overall, Chris’s insights into the world of martial arts were invaluable. His passion for his craft and commitment to preserving old-school kung fu is admirable. I am grateful for the opportunity to speak with Chris and gain a deeper understanding of the value of traditional martial arts in modern times.

If you enjoyed this interview, you can find more like it in our list of martial arts.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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52 Blocks and Dirty Boxing

bare knuckle boxer

The Evolution of a Controversial Martial Art

52 Blocks, aka Jailhouse Rock, is a unique fighting style that originated in the black urban communities of the United States during the 1960s and 1970s. It blends Western boxing with stylized techniques borrowed from various other martial arts and emphasizes improvisation, blocks, and effectiveness in real-life situations.

The origin story of jailhouse rock is somewhat disputed, with some believing it evolved secretly within the U.S. penal system, while others see it as a modern manifestation of various African martial arts. Regardless of its origins, the style has gained recognition and praise as a highly effective form of self-defense.

bare knuckle boxer
Read about other styles from our list of martial arts.

The Mystery of 52 Blocks

One of the most well-known regional styles of jailhouse rock is the 52 Hand Blocks style. It includes 52 blocking techniques that include traditional western boxing blocks, elbow strikes, and other martial arts techniques. By using these techniques together, the style creates movements that are both fluid and effective.

Due to the underground nature of Jailhouse rock, it is difficult to find reliable documentation of the various regional styles. Much of the information about these styles has been passed down through word of mouth among practitioners, rather than being written down or recorded. Additionally, there is often disagreement among practitioners about the proper way to perform certain techniques or even about the history and origins of the style itself.

This lack of documentation has made it challenging to study Jailhouse rock from an academic perspective, and much of what is known about the style comes from interviews with practitioners or first-hand accounts of people who have witnessed it being used in real-life situations. As a result, there is still much debate and uncertainty about the precise details of some regional styles.

However, this has also contributed to the mystique and allure of Jailhouse rock, making it a more intriguing and mysterious martial art than many others with well-established histories and documented lineages. Practitioners of Jailhouse rock often pride themselves on their ability to improvise and adapt to any situation, and the underground nature of the style only adds to its aura of danger and unpredictability.

While there may never be a definitive record of all the regional styles of Jailhouse rock, the style continues to fascinate and inspire martial artists and enthusiasts around the world, and its influence can be seen in various other combat sports and self-defense disciplines.

Dirty Boxing: A “Dark Art”

52 Blocks incorporates a range of dirty boxing techniques, making it a unique and effective system for self-defense. The style emphasizes footwork, head movement, and hand strikes, all while utilizing tactics that are often considered illegal or frowned upon in traditional combat sports.

Dirty boxing is a set of fighting techniques useful in self-defense situations. It involves throwing short punches from the clinch position while holding the opponent’s head or neck to gain an advantage. Dirty boxing is often considered a “dark art” because it involves tactics that are not allowed under the rules of many combat sports. However, it can be useful in self-defense situations where there are no rules.

Examples of Dirty Boxing Techniques:

Some examples of dirty boxing techniques include punching to the back of the head, holding the opponent’s head or neck with one hand while punching with the other, applying forearm pressure on the neck, tripping up the opponent, stepping on their foot during a punch, sticking forearms and elbows in an opponent’s face, and throwing punches in the clinch. These techniques are not meant to cause serious damage to the opponent but rather to frustrate and throw them off their game. Many boxing champions, including Muhammad Ali, Floyd Mayweather, and Evander Holyfield, have incorporated dirty boxing techniques into their fighting styles.

Dirty Boxing vs. Traditional Boxing:

The main difference between dirty boxing and traditional boxing is that dirty boxing involves techniques that are not allowed under the rules of many combat sports, while traditional boxing follows a strict set of rules. Dirty boxing mixes grappling and close-range striking techniques with tactics and techniques that are typically illegal in boxing, making a fight less technical and more street-fight-like. Traditional boxing, on the other hand, is a sport that involves two fighters wearing gloves and following a set of rules that prohibit certain techniques, such as hitting below the belt or punching the back of the head. In traditional boxing, fighters rely on their technical skills, footwork, and punching power to outscore or knock out their opponents.

Rabbit Punches and Other Forbidden Techniques:

A rabbit punch is a technique used in boxing that involves a blow to the back of the head or to the base of the skull. It is considered a dangerous and illegal technique in many combat sports, including boxing and MMA because it can cause serious and irreparable spinal cord injury or even death. The term “rabbit punch” was coined in 1915 and is derived from the use of the technique by hunters to kill rabbits with a quick, sharp strike to the back of the head. In dirty boxing, rabbit punches are considered a traditional dirty boxing tactic that is not allowed under the rules of the sport.

Other examples of dirty boxing tactics include hitting below the belt, sticking forearms and elbows in an opponent’s face, throwing punches in the clinch, using headbutts, tripping up the opponent, stepping on their foot during a punch, and applying forearm pressure on the neck. These techniques are usually initiated at extremely close quarters, making them difficult to anticipate and difficult for the referee to see. Dirty boxing tactics are used to disrupt an opponent’s balance, control, and cardiovascular endurance and to essentially rough them up with body weight as opposed to skill. While dirty boxing can be effective in self-defense situations, it is not allowed in most combat sports and can result in disqualification or other penalties.

Effectiveness of Dirty Boxing in Street Fights:

Fighting techniques considered illegal in sports can be effective in a street fight as they are designed to disrupt an opponent’s balance, control, and cardiovascular endurance and to essentially rough them up with body weight as opposed to skill. In a real-life situation, dirty boxing tactics can be useful for self-defense as there are no rules and referees to oversee the fight, and anything can happen.

Some boxing clubs offer dirty boxing classes where fighters and sports enthusiasts can learn safe and effective techniques to incorporate into their fighting style. MMA and Muay Thai are also good martial arts for exploring techniques considered illegal in boxing because they are more versatile and often involve the use of knees, elbows, and other techniques. However, it is important to note that using dirty boxing techniques in a street fight can have legal consequences and should only be used as a last resort for self-defense purposes.

Sport vs. Self-Defense

While MMA and Thai Boxing are highly effective martial arts and combat sports, they still operate within a framework of rules and regulations that ensure the safety of the athletes and maintain fairness in competition. These rule sets distinguish them from pure self-defense systems.

In MMA, for example, there are several illegal techniques, including eye gouging, groin strikes, strikes to the back of the head, and small joint manipulation. These restrictions are in place to protect fighters from potentially severe or career-ending injuries. Similarly, Thai Boxing has its own set of rules, such as not allowing headbutts, striking the groin, or striking a downed opponent.

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While these rules are necessary for maintaining a sport’s integrity and ensuring athlete safety, they can also create a gap between the skills learned in the sport and their practical application in real-life self-defense situations. In a self-defense scenario, there are no referees or rules to protect you, and the objective is to neutralize the threat as quickly and efficiently as possible, often using any means necessary.

This is where martial arts like 52 Blocks, which incorporates dirty boxing techniques, can be advantageous. Since these styles focus on techniques that are often deemed illegal in combat sports, practitioners develop skills that can be more applicable in self-defense situations where there are no rules.

However, it’s important to note that training in MMA or Thai Boxing still provides a solid foundation in striking, grappling, and overall physical fitness. These skills can be highly valuable in a self-defense scenario, even if certain techniques are restricted in sports competitions. Additionally, many MMA and Thai Boxing gyms recognize the distinction between sport and self-defense and may offer specialized self-defense classes that focus on techniques and strategies beyond the scope of their respective sports.

Conclusion:

The martial art known as 52 Blocks, or dirty boxing, has a rich and controversial history, having evolved from US prisons and incorporating techniques that are often considered illegal in traditional combat sports. Despite the debate surrounding its origins and legitimacy, 52 Blocks has gained popularity in recent years, with some trainers teaching it as a business. While dirty boxing techniques may not be allowed in many combat sports, they can be effective in self-defense situations, providing an advantage in close-quarters combat where there are no rules to follow.

Those interested in learning these kinds of techniques should be aware of their potential legal consequences and only use these techniques as a last resort for self-defense. By understanding the differences between dirty boxing and traditional boxing, as well as the specific tactics involved, individuals can better appreciate this unique martial art and its place within the broader world of combat sports and self-defense.

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If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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10 Best Martial Arts Books on Amazon In 2023

Thucydides, a prominent ancient Greek historian and military general, once said, “The society that separates its scholars from its warriors will have its thinking done by cowards and its fighting by fools.” This timeless wisdom reminds us that the pursuit of martial arts is not solely about physical prowess but also about cultivating mental strength and wisdom.

By integrating the knowledge from scholars and the experience of warriors, martial artists can achieve a harmonious balance between mind and body, allowing them to make informed decisions and skillfully navigate their practice’s physical and mental aspects.

As a martial artist, it’s essential to continuously learn, grow, and deepen your understanding of your chosen discipline. To help you with that, we’ve compiled a list of the top 10 best-selling martial arts books on Amazon. These books cover various aspects of martial arts, from philosophy to self-defense techniques, and are sure to enhance your knowledge and skills.

This article presents the top 10 best-selling martial arts books on Amazon for 2023. These books cover various disciplines and offer valuable insights from some of history’s most respected martial artists and thinkers, enabling you to expand your knowledge, deepen your understanding, and sharpen your skills in your chosen martial art.

This article contains affiliate links. Please see our disclaimer below.

Top 10 Best Martial Arts Books On Amazon 2023

Breathe: A Life in Flow by Rickson Gracie

In this insightful book that focuses on a holistic approach to training and life, Brazilian jiu-jitsu legend Rickson Gracie shares his experiences and the philosophy behind this martial art. He discusses the importance of mental and emotional strength while also highlighting key principles that have shaped his life and career.

For those interested in exploring the benefits of breathwork, our website has numerous articles about the ideas presented in Breathe.

100 Deadly Skills: COMBAT EDITION by Clint Emerson

Authored by a former Navy SEAL, this paperback book teaches essential self-defense skills, survival tactics, and the mindset needed to excel in combat situations. This book is perfect for those looking to improve their ability to protect themselves and others.

The Book of Five Rings: Deluxe Slipcase Edition by Miyamoto Musashi

This deluxe hardcover edition of the renowned classic provides a comprehensive analysis of strategy, tactics, and philosophy for martial artists. With beautiful illustrations and annotations, this edition is an excellent addition to any martial artist’s library.

Be Water, My Friend: The Teachings of Bruce Lee by Shannon Lee

In this inspiring audiobook, Shannon Lee shares her father’s wisdom and teachings, revealing the philosophy and principles that guided the iconic martial artist. This book is perfect for those looking to understand and embody Bruce Lee’s timeless wisdom.

Jiu-Jitsu University by Saulo Ribeiro

This comprehensive paperback guide to Brazilian jiu-jitsu offers a detailed look at techniques and strategies used in the sport. With step-by-step instructions and images, this book is a must-read for anyone interested in refining their jiu-jitsu skills.

Hagakure: The Secret Wisdom of the Samurai by Yamamoto Tsunetomo

This fascinating collection of teachings and advice from the samurai of feudal Japan provides a unique glimpse into the mindset and philosophy of these legendary warriors. Explore their perspective on honor, loyalty, and the code by which they lived.

The Way of the Samurai by Inazo Nitobe

In this hardcover book, Inazo Nitobe delves into the code of conduct and philosophy that guided the samurai warriors of Japan. Gain a deeper understanding of the values and principles that have influenced generations of martial artists.

When Violence IS the Answer by Tim Larkin

In this thought-provoking book, self-defense expert Tim Larkin discusses when and how to use violence to protect oneself and others. He explores effective self-defense principles and the mindset required to survive in dangerous situations.

Bruce Lee: A Life by Matthew Polly

This biography offers an in-depth look at the life and career of martial arts icon Bruce Lee. Through extensive research and interviews, Matthew Polly paints a vivid picture of Lee’s journey, revealing the man behind the legend.

Championship Fighting by Jack Dempsey

Authored by legendary boxer Jack Dempsey, this classic book provides a comprehensive guide to the science of boxing. Learn effective techniques, strategies, and training methods to improve your skills and performance in the ring.

As always, remember that supplements are “in addition to” not “instead of.” It should go without saying that books can serve as a valuable supplement to traditional martial arts training, offering insights into philosophy, history, and specific techniques. However, they should not be used as a substitute for in-person instruction from a qualified teacher. To truly learn martial arts, it is essential to train under the guidance of an experienced instructor and practice regularly with fellow martial artists.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Stressed at Work? How It Harms Health & 3 Remedies to Recover!

an old master using breathing exercises

Breathing Life into Wellness: The Secret To Combating Stress & Insulin Resistance

In today’s fast-paced, high-pressure world, workplace stress has become an all-too-common problem, silently taking a toll on our health and well-being. With countless deadlines, demanding bosses, and ever-increasing expectations, it’s no wonder that millions of us find ourselves feeling overwhelmed and burned out. But did you know that this seemingly harmless stress can seriously affect our health? Recent research has uncovered a troubling link between workplace stress and metabolic disorders such as insulin resistance and type 2 diabetes.[1] The implications of this connection are far-reaching, affecting not only our professional lives but also our overall wellness.

an old master using breathing exercises
Tu’na breathing is a common breathing exercise for martial arts.

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.


The Growing Problem of Workplace Stress and Its Health Consequences

“Why We Get Sick” by Dr. Ben Bikman explores the role of insulin resistance in various chronic diseases and illnesses. The book delves into the science behind insulin resistance and how it contributes to obesity, diabetes, Alzheimer’s disease, and even cancer. 

In his book, Dr. Bikman presents compelling evidence that insulin resistance plays a crucial role in developing various chronic diseases. This concept is especially relevant when examining workplace stress, as the connection between stress and insulin resistance becomes increasingly clear. 

Exploring the Connection: Insulin Resistance, Stress, and Chronic Diseases

Prolonged exposure to stress in the workplace can lead to a cascade of hormonal changes, including increased cortisol levels and disrupted insulin signaling. As a result, our bodies become less sensitive to insulin, setting the stage for insulin resistance and its associated health complications.

But what if our martial arts practice offered a solution, a way to combat the negative effects of workplace stress and safeguard our health? In this article, we’ll dive into the fascinating world of scientific research, exploring the ancient wisdom of the Old Masters and revealing a powerful yet simple technique that can help us manage stress and improve our metabolic health. So, stay with us as we unravel the secret to unlocking a healthier, more balanced life and discover the key to thriving in the face of workplace stress.

I know firsthand the pressures and challenges of dealing with workplace stress. Like you, I’ve felt the weight of deadlines, the frustration of unrealistic expectations, and the burden of trying to please everyone around me. There were times when the stress seemed insurmountable, leaving me feeling drained and defeated at the end of the day. I’ve been in your shoes and experienced the same emotional roller coaster that workplace stress can bring.

But along my journey, I’ve found that there is a way to break free from this vicious cycle and take back control of our lives. By tapping into the wisdom of the Old Masters, we can rise above the stress and emerge stronger, healthier, and more resilient than ever before. So, let’s embark on this journey together, discovering the key to unlocking a more balanced and fulfilling life amid the pressures and challenges of the modern workplace.

The Link Between Stress & Insulin Resistance

In the previous study, a group of researchers explored whether work-related stress could be linked to two major health issues, insulin resistance, and type 2 diabetes. 

They gathered a large group of people from a community in Beijing, China, and kept an eye on them for a few years, from 2015 to 2021. To figure out how stressed these folks were at their jobs, they used a special questionnaire called the Copenhagen Psychosocial Questionnaire (or COPSOQ for short). They also measured the cortisol levels in their blood, which is like a “stress signal” in our bodies.

What they discovered was eye-opening: people with higher levels of work-related stress were more likely to develop insulin resistance and type 2 diabetes. In fact, this stress seemed to be an independent risk factor for these conditions. The more stressed people felt at work, the higher their chances of developing type 2 diabetes.

But how does this happen? The researchers found that when people feel stressed at work, their bodies release more cortisol, which in turn seems to increase the risk of developing type 2 diabetes. 

Cortisol, often referred to as the “stress hormone,” is not inherently the enemy; our bodies rely on it in the right amounts and at the right times to maintain homeostasis. Optimal health and wellness depend on the natural ebb and flow of hormones, like the balance of yin and yang. This balance allows us to adapt and maintain a state of health and natural harmony. However, this delicate harmony is disrupted when cortisol levels become chronically elevated, leading to various health issues. 

Unlocking Ancient Wisdom: Martial Arts and the Path to Stress Management

But how can we effectively manage stress in today’s fast-paced world? One answer lies in the wisdom of the Old Masters.

The wisdom of the Old Masters has stood the test of time. As martial artists, they unlocked the secrets to power and longevity through their deep understanding of the breath. Today, modern science is validating the profound insights of these ancient practitioners.

Controlled breathing, also known as breathwork or voluntarily managing how we breathe, is an ancient and highly effective method for quickly reducing and managing high-stress levels (and impacting our body’s ability to use insulin). Breathing techniques have instant effects on our body, such as influencing HRV (our heart rate‘s natural fluctuations, a sign of good health) and calming the activity of brain cells in a region called the amygdala, which is responsible for processing emotions like stress and anxiety.

The Most Effective Stress Management Tool

In their paper titled “Voluntary Control of Respiration Patterns,” published in A Clinical Guide to the Treatment of the Human Stress Response, the authors open with the following powerful and conclusive statement “Controlled respiration (breathwork) is one of the oldest and certainly the single, most efficient acute intervention for the mitigation and treatment of excessive stress.” [2]

Practices like pranayama and qigong meditation have been found to reduce test anxiety and stress reactivity. Controlled breathing can even be used to manage motion sickness and improve seizure control in people with refractory epilepsy.

A systematic review of breathing exercises revealed a moderate effect on glycemic control and insulin sensitivity in people with type 2 diabetes.[3] The mechanisms by which breath work improves glycemic control and insulin sensitivity may involve reduced oxidative stress, improved insulin signaling, and increased glucose uptake by muscles. Practicing breathing exercises can also improve mental health and reduce stress, which are important factors in managing diabetes.

Studies have found that practicing breathwork for as little as 15 minutes a day can improve blood sugar levels and insulin sensitivity in people with type 2 diabetes. 

So, what’s the takeaway? It’s time to take a deep breath and embrace the power of our breath. By incorporating breathing exercises into our daily routine, we can effectively manage stress, improve metabolic health, and protect ourselves from the risks associated with chronic stress so common in our lives today.

How to Manage Stress with Breathing Techniques

In this section, we’ll explore three different breathing patterns that can help you manage stress effectively:

1. The Physiologic Sigh for managing stress in real-time:

  •    – Take a normal breath in through your nose, and then take a second, smaller breath in on top of the first one.
  •    – Exhale slowly through your mouth, releasing all the air in your lungs.
  •    Repeat this pattern 2-3 times to help alleviate stress in the moment.

2. 4:6 breathing (or 6 breaths per minute, 4 seconds in, 6 seconds out):

  •    Inhale slowly through your nose for 4 seconds, feeling your abdomen and chest expand.
  •    Exhale gently through your mouth for 6 seconds, allowing your abdomen and chest to contract.
  •    Continue this pattern for a few minutes, focusing on the rhythm of your breaths. Aim for a rate of 6 breaths per minute to help calm your mind and body.

3. Box Breathing

  •    Inhale slowly through your nose for a count of 3, feeling your abdomen and chest expand.
  •    Hold your breath for a count of 3, staying relaxed and present.
  •    Exhale gently through your mouth for a count of 3, allowing your abdomen and chest to contract.
  •    Hold your breath again for a count of 3, staying relaxed and present.

Continue this pattern for a few minutes, maintaining a rhythm that results in 5-6 breaths per minute. This technique can help bring balance to your mind and body during times of stress.

Remember to practice these breathing techniques regularly to become more familiar with them, making it easier to use them effectively when you need them most.

Breathing For Warriors

Box breathing has gained significant popularity among martial artists, thanks in part to Mark Divine, a retired Navy SEAL commander who brought attention to the technique through his experience in elite military training. This method of controlled breathing has proven to be especially valuable for those in high-stress and high-performance situations, like martial artists and Navy SEALs alike.

Martial artists often encounter intense physical and mental challenges during training and competitions. They must maintain focus, mental clarity, and emotional control while executing precise movements and techniques. Box breathing is an accessible and efficient tool that martial artists can use to calm their minds, enhance concentration, and regulate their nervous systems.

By practicing box breathing, martial artists can tap into a state of mental and physical balance that allows them to perform at their best. The technique’s emphasis on maintaining a steady rhythm and equal intervals for inhalation, breath holding, exhalation, and breath holding again mirrors the discipline and precision required in martial arts. Moreover, box breathing helps balance O2 and CO2 levels, providing a state of readiness in high-pressure situations. It’s a breathing pattern that helps to balance our state of readiness in a high-pressure situation, calming our mind and body yet keeping us feeling alert and focused, unlike some other breath work patterns that might make us too relaxed at a time when we still need to perform our best.

Conclusion

The prevalence of workplace stress has increased and has been linked to metabolic disorders such as insulin resistance and type 2 diabetes. Prolonged exposure to stress can cause hormonal changes, which contribute to insulin resistance and its associated health complications. 

However, controlled breathing techniques passed down from the Old Masters have been validated by modern science as an effective method for reducing and managing high-stress levels and their impact on insulin resistance. Breathing techniques can influence HRV and calm brain cells responsible for processing stress and anxiety, resulting in improvements in blood sugar levels and insulin sensitivity in people with type 2 diabetes. 

Incorporating breathing exercises such as the Physiologic Sigh, 4:6 Breathing, and Box Breathing into our daily routine can help manage stress, improve metabolic health, and protect ourselves from the risks associated with chronic stress. 

Box breathing, in particular, can help maintain focus, mental clarity, and emotional control while executing precise movements and techniques, making it useful for martial artists and those in high-stress situations. 

However, it’s important to acknowledge that breathwork cannot singlehandedly overcome the negative effects of an unhealthy diet or serve as a substitute for medical treatment when necessary. A holistic approach, including maintaining a balanced diet, regular exercise, and seeking professional medical advice when needed, is crucial for achieving optimal health and effectively combating stress, insulin resistance, and type 2 diabetes. 

Breathwork not only enhances our ability to manage workplace stress but also empowers us with greater personal agency in how we respond to various life situations. In the words of Stanford professor Andrew Huberman, thoughts and feelings don’t change behaviors; behaviors change thoughts and feelings. By cultivating this skill, we can navigate the ups and downs of life with more resilience and poise, ultimately creating a more balanced and fulfilling existence.

Get Fit To Fight

image of healthy foods
The dojo is the easy part. What we do off the mats matters just as much as what we do on the mats. 1:1 health coaching for martial arts to get you fit to fight.

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Chen, Ning, et al. “Occupational stress is associated with insulin resistance and incident type 2 diabetes: a prospective cohort study of functional community.” Clinica Chimica Acta (2023): 117356.
  2. Everly, Jr, George S., et al. “Voluntary control of respiration patterns.” A clinical guide to the treatment of the human stress response (2019): 315-329.
  3. Wilson, T., K. L. Kelly, and S. E. Baker. “Review: Can yoga breathing exercises improve glycemic response and insulin sensitivity.” J Yoga Phys Ther 7 (2017): 270.