Muscles are important, the fact that we can stand up requires the use of muscles. However, choosing what muscles to tense up when requires a good understanding of body mechanics as well as psycho-mechanics. Today we reviewed the differences in various delivery systems like pushing with just the rear leg, initiating from the back leg and finished via the leading leg, simply sinking forward, etc.
Synchronization of body parts:
One of the most common mistakes is that each body part becomes a stand alone engine: For example, arm moved and then step and then turn is quite different from moving the fingers, stepping and turning the body all in the same beat. Yes, it does take lots of practice with a partner as well as training by yourself.
Crash Mechanics:
When your opponent loses balance and fall towards you, if you leverage off his forward momentum and your strike, you can produce a significant impact, much more than what you can produce using just your arm. You can even amplify that impact more by using your entire body behind the strike AND yanking him towards you hit.
SCENARIOS
The 5 wrist grabs and escapes review
The list of grabs are:
low across thumbs up grab
low across overhand grab
low same side grab
high across grab
high same side grab
We reviewed the escape techniques to get out and regain control without fighting muscles against muscles..
EXERCISES
Same as last week. We will be doing more conditioning and pad work next session.
SIDE NOTES
This is the last class for the winter session. I hope you have enjoyed the classes and have picked up something useful. Do practice by yourself. Will hope to see most of you back the spring session April 2nd, 2026.
This technique focuses on absorbing incoming energy and directing it into the ground rather than opposing it with muscular force. The core principle is to maintain a stable, centered structure so that the body functions as a conduit, allowing your structure to feel as solid as the ground to your partner. It requires relaxation and proper weight settling, not leaning or unnecessary muscular tension.
Projection (Thought-Based Action):
This refers to mentally extending energy and intent through the body and beyond the target (e.g., through the fingertips) without introducing muscular tension. The key idea is that the “thought must be correct before the method can work.” It emphasizes creating a continuous structural connection from the ground, through the body, to the point of contact, with the arms functioning as conductors rather than the source of force.
The Chopstick Method (Squeezing Force):
This technique applies force by compressing a target from two sides, similar to chopsticks picking up food. Rather than relying on a simple linear push, it combines inward and upward forces simultaneously, making it more effective and more difficult to counter. It is executed with the hands working in parallel as a single, unified motion.
The Log Roll Technique:
This method deflects incoming diagonal force by coordinating a twisting action through the body and arms, allowing the force to roll off to the side rather than being met head-on. The twisting action is essential; a simple lateral push is ineffective. It emphasizes the intelligent redirection of the opponent’s force rather than direct resistance.
Avoiding Common Mistakes (Leaning, Leaking, and Muscle Use):
Critical errors include leaning/tilting (breaking centered structure and balance), leaking energy (losing force due to improper structure, like lifted shoulders or disconnected arms), and overusing arm muscles. Arms should conduct force generated from the ground and body structure.
SCENARIOS
Grounding (Absorption)
The fundamental principle is to avoid force-on-force confrontation. A horizontal push allows a stronger opponent to drive you backward. Instead, “relax” to establish grounding: when external force is applied, do not resist with muscular tension. Settle your weight so the incoming force is transmitted through a stable, untensed structure into the ground. In this way, the body becomes effectively rooted.
Avoid leaning—once your center moves beyond your base of support, stability is compromised and you become easy to unbalance. The correct response is to relax, absorb, and direct the force downward. This causes the opponent to feel as though they are pushing against the ground itself, rather than your body.
“I’m not going against you… I’m just redirecting the energy to the ground so that you are fighting against the ground.”
When you feel as though you are losing balance, relax further. That sensation often indicates residual resistance—an attempt to oppose the force rather than settling into the ground.
Projecting (via the mind)
This method uses mental intent to produce a physical effect: visualize energy flowing from the ground, through the body, and projecting outward through the fingertips, extending beyond the target. This intent organizes the body structurally, creating strength and continuity without overt muscular tension. The arms function only as conductors, transmitting force from the true engine—the connection between the ground and the core.
With correct intent, the structure remains stable and integrated, even when standing on one leg. Relying on the arm muscles, however, introduces a weak link and breaks the connection. For example, if the arm extends without affecting the partner, it indicates that the structural link to the core and ground has been lost.
The process can be described as “relax into it and maintain the intent.” It is challenging because it runs counter to the instinct to rely on muscular effort and contradicts conventional training habits. However, as demonstrated, it is both effective and consistent with the body’s actual structural state.
EXERCISES
I’ve noticed that some of you may not be clear on the purpose of each exercise. Please feel free to ask at any time. Ultimately, if the goal of an exercise is unclear, it’s unlikely that you are maximizing its effectiveness.
SIDE NOTES
This week we held class at the Banquet hall because of a schedule conflict with a kids camp because of spring break. Note that the last class will be held at the same Banquet hall just down the hallway.
I have posted a new video on my YouTube channel. Do check it out.
This is a core concept in power delivery: using the body’s skeletal structure is more efficient and powerful than relying on isolated muscle tension. It involves relaxing unnecessary muscular effort and aligning the body so the structure forms a solid, stable frame. When done correctly, force can be delivered effectively without a high degree of muscular exertion or commitment.
Hit AND Control as Defense:
This is an aggressive philosophy in which defense is embedded within an offensive action. Instead of performing a passive block followed by a separate attack, the goal is to respond to a threat with a simultaneous block-and-strike as a single move. By always moving forward and targeting the opponent, you seize the initiative and reduce the opponent’s available options.
The Jab vs The Cross:
These are two fundamental types of punches. The jab is delivered with the front arm while the front leg is forward, and it is often used to gauge distance and timing. The cross is thrown with the arm opposite the forward leg (for example, a right punch with the left leg forward). Because it involves greater body rotation, it is typically the more powerful punch.
Self-Defense Strategy:
Do not start a fight unless you are fully prepared to finish it—whatever it takes.
Do not fight over things that are easily replaceable; it is simply not worth it.
Do not fight because you are angry and want to teach someone a lesson. There are many foolish people in the world, and you cannot teach them all.
Fight only if your life or the life of someone you love is in danger. Act if someone who cannot defend themselves is being harmed.
The core purpose is to handle physical confrontations when escape is not possible. The key principle is to avoid fights whenever you can by using situational awareness to recognize and evade troublemakers before a conflict begins. If a confrontation cannot be avoided, remain calm and make strategic decisions. Understand your disadvantages, avoid panic, and use practical measures—such as staying with others rather than being alone—to improve your safety.
SCENARIOS
Hitting with “Relaxed” Power
Muscle tension is not always productive. Any extra energy you expend produces no return if it never reaches the target. The “relaxation” we are referring to is technical relaxation—not limpness or lack of intent.
In practice, the arm is extended with clear intent but without unnecessary muscular squeezing. Hands-on experiments can help you feel the difference between extending the arm with intent while remaining relaxed, versus tightening the entire body during the strike.
This concept should be tested with both the jab and the cross.
EXERCISES
Always keeping yourself in good physical condition is a necessary attitude for self-defense. At this point of development, do work on the following:
Cardio
Strength
Mobility to move in, move out or move sideways easily and efficiently
Coordination so that you can get your body to act as ONE.
This foundational stance is a “seated” position with the back leg bent (about 30–45 degrees), forming a stable triangular base. It is often referred to as the “4–6 stance.” The key is to generate forward force by driving the hip forward and collapsing this triangle, rather than leaning or pushing with the front leg. This allows power to transfer efficiently from the back leg through the body without leakage.
Pushing vs. Displacing
These are distinct actions. Pushing is the conscious, sustained application of pressure to move an object. Displacing is taking an object’s space, often through whole-body mass and impact rather than a focused push.
In displacement, the resulting direction of the object or person is often different from the direction of your exertion. For example, if I sit down and my body glances off a ball on the chair, the ball is displaced even though I did not intend to push it.
In a push, the direction of your intent is the same as the resulting movement.
Synchronized Movement and Structural Integrity
Effective power requires the entire body to initiate together while maintaining its “shape.” Joints are common points of leakage. Think of “expanding” the whole structure slightly (e.g., half an inch) as you drive the hip forward, keeping the joints under tension so the force reaches the contact point without delay, telegraphing, or dissipation.
Isometric exercises at home
Practice hip drive against a static object (e.g., a wall) as an isometric drill. Isometric means training the muscles without visible movement; a plank is a good example of this type of exercise.
In this drill, any movement in your body—other than the pressure you feel at the contact point—indicates force leakage. Aim to feel drive and internal tension without visible external movement, keeping the entire structure solid.
Is This Movement Correct? (It Depends…)
This question usually focuses on how something is done. However, how something is done depends on what you are trying to accomplish.
In class, instructions are often given within a specific context, and certain assumptions are implied. A particular way of doing something should not be interpreted as “you must do it like this all the time.”
Instead, you need to understand the reasoning behind the method so that you can adapt and apply it appropriately for the situation.
SCENARIOS
3 type of pushes
Depending on what we are trying to accomplish, there are different ways to apply a push. For example:
1. Horizontal push without level change Focus on hip drive and the synchronization of the hands with the whole body to eliminate any “leaks” in the structure.
2. From standing into a sitting stance Instead of bending the legs and sitting down before reaching out with the lead leg, perform the actions simultaneously. Shift the center of gravity forward while lowering it, resulting in a downward diagonal line of travel.
3. From sitting into standing while the center of gravity is between both legs Bringing the back leg beside the front leg is impossible without adjusting the center of gravity. This upward diagonal movement is an effective way to absorb and apply pressure at the same time.
Is the above the complete list? No, there are a lot of situations and therefore a lot more HOWs which you will learn over time.
EXERCISES
Isometric Practice for Structural Integrity
Practice and test your alignment by pushing against an immovable object, such as a wall, to check whether you can maintain a stable power train. Any yielding — such as sitting down first, collapsing posture, or bending at the elbow — indicates a leak in power transmission.
This is an isometric exercise, similar to a plank, where the muscles are engaged to maintain a static position while preserving structural alignment and full-body connection.
Do get some cardio into your daily exercises. What are some of the options taught?
