Monthly Archives: April 2026

SSD – Class notes 2026-04-23 CSC

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DISCUSSION

Using an Attacker’s Force/Redirecting Force: This principle focuses on redirecting an opponent’s momentum and force against them rather than meeting it with direct opposition. The core idea is to move with their pull or push, adding your own force to unbalance them, turning their aggression into a disadvantage. This helps amplify the effects of your delivery system, for example, if he is crashing into your direction, a hit in the opposite direction means that he is crashing into your hit and therefore the effect is the sum of your power AND his fall.

The Perpendicular Line Principle: This principle leverage off observing or feeling your opponent’s line of support. A line perpendicular to his line of support is where his support will be minimum and therefore becomes a vulnerability you can take advantage of. This disrupts their balance much more effectively than direct point-to-point opposition, requiring less strength. When someone loses his balance, his top priority instinctively is to attempt to rebalance, this help limit his options as well as his focus.

Small Joint Manipulation (Thumb Lock): This technique involves isolating a small joint, specifically the thumb, to gain control over an opponent. By pressing on a pressure point on the thumb and twisting it, one can inflict pain and force compliance, demonstrating that significant control can be achieved with minimal effort by targeting vulnerable areas.
The exposure you have regarding any type of locks is that there is a certain percentage of the population that has really flexible fingers. This means that it will take a lot more effort before you find the pain-point of another person and therefore may be easier to get out from that class of people.

Wrist Lock: This is a joint lock that involves controlling an opponent’s arm by bending their wrist and rotating their forearm. The key is to create a pivot point and apply pressure to spin the bones in the arm, locking the elbow joint. It’s a powerful control method that can be executed quickly and is effective even against larger opponents.

Strategic Use of Strikes (Nose Strike): This is a counter-attack strategy focused on disrupting an opponent’s composure and vision. A palm heel strike to the nose bridge causes an involuntary physical reaction (tears, disorientation) and obstructs their view, creating an opening for escape or further action.

Importance of Communication in Training: This logistical point emphasizes the necessity of clear verbal feedback (or double tap or saying “it hurts”) during partner training to prevent injury and ensure effective, safe learning. Especially for joint locks, if the angle is not correct, the person applying the technique will not know for sure whether it is done correctly without the feedback. As the person applying the technique, it is very important NOT to do it fast as you can cause damage or injury to a partner that is helping you train.

SCENARIOS

Falling

Unhooking a Tripped Foot: This is a specific procedure to recover from a trip by immediately using abdominal muscles to lift the tripped leg, rather than trying to push off. The goal is to quickly free the foot to take the next step and prevent a fall.

Proper Rolling Technique / Safe Falling: This is a fundamental movement skill focused on protecting the body during a fall or impact, such as crashing into a wall or a heavy fall onto the ground. The key principles are:

Roll to spread the impact over a bigger surface area – To roll, you must provide a sideway force on contact to get your body to roll.

Protect vulnerable, bony areas of the body, such as the heel of the palm, elbows, shoulders, knees, and tailbone. These should either be kept rounded or repositioned so that impact is absorbed by the softer, more muscular parts of the body—for example, allowing the fleshy part of the arm to take the force rather than the tip of the elbow.

Protect your head at all times—any direct impact to the head is unsafe.

Falling Backward

This simulation of a backward fall against the wall is to remove the fear of falling backward as well as to highlight the most vulnerable points from the fall. Key-points to note:

  • Your head – Injury to the head is no joke. You simply must protect this even if everything else fails. So make sure you are rounding the back with the nose pointing towards your belly button.
  • Your tailbone – if your spine and tailbone is point downward perpendicular to the ground, it will fracture and you will be great pain for a few months. Do push you knee forward and hip forward to help counterbalance the backward fall.
  • Do not relax until everything comes to a complete stop – if you release too early, it will have a whipping effect.

EXERCISES

Fall simulations must be practiced consistently so the response becomes automatic. If you need a refresher, refer to the front fall video on the SeniorsCorner – MartialGym YouTube channel. Practice the following scenarios daily:

  • Front fall against a wall
  • Front landing followed by a roll to the side against a wall
  • Backward fall landing against a wall
  • Tripping recovery (reset)

SIDE NOTES

SSD – Class notes 2026-04-23 Bonsor

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DISCUSSION

Pivot Point Mechanics and Leverage: When lifting a load with your arms extended straight in front of you, efficiency can be improved by bending the elbows, which shortens the lever acting against you. Once the elbows are bent, you can further optimize the movement by selecting an effective pivot point based on mechanical advantage. For example, you might use the opponent’s wrist as the pivot point and move other parts of the body around or underneath that point to gain leverage.

Power though a line: We often rely too heavily on muscle-based effort, applying weightlifting habits directly to real-life situations. This can cause us to overlook the difference between muscle-driven force and structure-driven force. For instance, pulling someone off their feet requires power, but that power does not have to come solely from muscular effort. It can also be generated by aligning your skeletal structure efficiently—positioning your body along a strong line of force—rather than relying on poorly aligned, isolated muscle exertion.

Focused power: When you narrow the “aperture” of a garden hose, the water exits with greater force due to increased pressure. If there is a leak along the hose, some of that pressure is lost before reaching the end. Similarly, while blunt force can generate power, it lacks the penetrating efficiency of a more focused output. The human body operates in a comparable way: if there are “leaks” in your structure—misalignments or breaks in force transmission—your overall power output is significantly reduced.

Application of what you have learnt: The more you apply these concepts in daily life, the more confidence you build through direct experience. For those who have trained for decades, even without engaging in physical conflict, the benefits are substantial. These include improved fitness and health, greater strength and adaptability compared to peers, and the ability to apply general principles and philosophy to help others.

SCENARIOS

Review of wrist escapes

Aside from the Low grabs, we reviewed the high wrist grabs and corrected some of the most common mistakes. Then we reviewed how to handle the various high wrist grabs:

  • High across wrist grab
  • High same side wrist grab
  • Low across over-hand grab

If you cannot remember, of course you can ask in the next class. However, do try to apply the logic or mechanics from techniques you have already learned and see if you can derive a workable solution.

Experimented with the pull mechanics

When I say “relax” while pulling, I do not mean becoming loose or weak. I mean avoiding unnecessary tension that creates internal resistance and works against your own leverage.

You should visualize a continuous “power line” running through your body. In this case, it extends from your feet to the tip of the opposite shoulder. Any part of the body that is not aligned with this line should move toward it. Likewise, any body part contributing force should stay as close to this power line as possible to maximize efficiency and minimize energy loss.

EXERCISES

Repeat previous week’s exercises.

SIDE NOTES

SSD – Class notes 2026-04-16 CSC

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DISCUSSION

Establishing the Context and Expectations

It is important to understand the intent of this class so we have a shared understanding:

  • Not sport combat
    This is not a sport combat program. You will not be trained to adopt a guard stance or move in a way typical of competitive fighting (e.g., bouncing or circling).
  • Physical conditioning with realistic expectations
    You will develop strength and conditioning as part of the training. However, the goal is not to become stronger or faster than an aggressor because that is not something that can be planned. We are on a downward slope. I do not want to teach you something that may be valid this month but not over time in the future.
  • Movement and risk awareness
    While creating distance can be useful, simply running away is not always a reliable solution. In many cases, the aggressor is probably faster and more mobile than you. There are also environmental risks to consider—such as stairs, sharp turns, or uneven terrain—which increase the likelihood of losing balance or falling.
  • Confidence
    Confidence is something you must earn for yourself. No one can give it to you, no matter how much they care about you.
    You have to understand and practice to own everything that you were taught. It is a lot of work but the payback is that you will gain new perspective on how to use the body you own.
    You should not simply copy movements. Instead, strive to understand the underlying concepts and mechanics. This understanding allows you to adapt to different situations—and ultimately, to make the skills your own.

The emphasis of this training is on practical, realistic responses based on your abilities, positioning, and situational awareness.

Non-Combat Preparations

  • Prioritization and Preparation for Theft or Loss: Protect essentials, not replaceables; pre-plan to avoid risky reactions. Maintain phone/cloud backups, keep an extra credit card at home, and inventory cards on your phone. Do not chase faster assailants; prepare, prioritize, and let go when needed.
  • Instinct Management and Immediate Response: Train the instinct to relax, exhale, and assess before reacting. Most of the skills you learn here requires you to keep calm and think quickly and adapt with a cool head.
  • Maintaining Safe Distance and De-escalation: Set proactive personal space with hand gestures and clear statements (“I’d like to keep my distance”). Use verbal de-escalation, topic changes, and natural smiling; confirm bad intent via behavior tests (e.g., crossing streets to see if followed) and remember the avoidance steps and yet he still persist to justify any legal issues if you hurt him badly.
  • Fall-Prevention and Impact Absorption: One of the most common random attacks is a big shove to get you falling onto the ground. You need to survive that without injury to make any of the techniques you learned work.
    You protect yourself from the impact by distributing the force of impact over a big area and over time by slowing down the fall. Train to get your triceps stronger; use fingertip-to-palm contact with bent elbows; start near 90° joint angles, avoid acute angles, and absorb without passing unsafe ranges. Rolling is secondary; practice wall and ground absorption first.

Power of Mind and Body Working Together

While many people talk about the importance of aligning the body and mind, it is often left in abstract, philosophical terms. In class, we demonstrated this concept in a practical way, allowing everyone to learn and experience the differences for themselves. In short, we refer to this mental process as “projection.”

Train Slow to Change Habits

Learning a new movement pattern is not easy. Responding with that newly learned pattern under pressure is even more difficult. The idea of “relaxation” may sound simple, but it is one of the most challenging aspects of developing “effortless” power.

This is especially true when you are forced to react quickly—you will most likely revert to familiar muscle-against-muscle responses. However, as you age, this approach becomes less reliable and continues to decline over time.

A common reaction under stress is to tense up. However, tension—if not applied appropriately—can actually create leverage against yourself.

Consider a seesaw. In a fixed system, the pivot point stays in the middle, and balance depends entirely on the weights on each side. But imagine a “smart” seesaw that can adjust its pivot point or change the flexibility of the board. By shifting the pivot or altering tension, it could neutralize weight differences or even allow a single person to operate it effectively.

Relaxation functions in a similar way. It changes the entire leverage system rather than forcing you to work within a fixed one. This adaptability can disrupt the opponent’s expectations and create mechanical advantages that are not obvious.

Additionally, relaxation reduces telegraphing. When you remain relaxed, your intent is less visible. In contrast, excessive tension often signals that you are about to act, making your movements more predictable.

3 Principles of Self Defense (LRT)

L — Listen, Look
This principle is about awareness—paying attention to your surroundings using all your senses. Recognizing what is happening around you allows you to prepare and respond appropriately.

It also includes trusting and verifying your instincts. When your gut signals that something is off, use observation to confirm potential ill intent. Assess the situation: are you facing a one-on-one or one-against-many scenario? What can you see—and what might you not see? Make informed assumptions about relative strengths and weaknesses so you can plan ahead.

R — Resources
Resources include your skills, physical attributes, and available options. This covers your training in self-defense, your understanding of mechanics, and your ability to adapt to different situations and constraints.

Factors such as mobility, strength, reaction time, and speed all play a role. However, this is not just about your own capabilities—it is also about the gap between you and your opponent. The objective is to limit your opponent’s strengths while positioning yourself in areas where you have an advantage.

Planning is critical. Know your personal “red line.” Consider practical matters—for example, are you prepared to give up your phone or belongings if necessary? Be aware of environmental resources as well, such as exits, barriers, or objects that can assist your movement or positioning.

T — Target
This principle focuses on both avoiding becoming a target and understanding targets within a situation.

  • Do not become a visible target.
    Predators tend to observe and select individuals who appear vulnerable or isolated. This is not about restricting your rights, but about understanding the risks associated with certain behaviors.
  • Do not become a static target.
    Remaining still makes you easier to approach and attack. Movement forces a potential attacker to expend more effort and often discourages action.
  • Understand intent and outcomes.
    Try to identify the attacker’s objective. If the situation risks causing permanent harm to you or someone you care about, that may define your red line and you may have to act decisively. “Make him pay dearly” should be your mindset at that point.
  • Make decisive assessments.
    Quickly evaluate your options and, if necessary, identify actions that may cause the attacker to disengage or reconsider.

SCENARIOS

Low Cross Center Thumbs-up Grip – Relax the fingers and wrist, draw your finger tips around grabber’s wrist all the way, step and reposition.

Low Cross Center Over-hand Grip – Project through fingers, keep your arms slightly bent, big step in and elbow to elbow, handover and strategically reposition.

Low Same-side Grip – Project through the fingers, elbow-to-elbow and finger-to-belly-button to regain control without escalating force; big step to reposition strategically, smile and talk to change his intent.

Fall Protection Basics

We have to protect our head and hands when we fall forward. The most vulnerable body part is the wrist. If the arms are not fast enough or strong enough, then you may smash your face onto the ground.

  • Do remember the following keywords: Finger tip, finger, palm, elbow
  • Do use the video on our channel to help with remembering if you struggle.

SIDE NOTES

Do remember to check our YouTube channel “SeniorsCorner-MartialGym“. It is a new channel and I need your likes, comment and subscribe to get the word out so that more people can be helped by the videos.

Nobody is using the room before our class, so I encourage you to arrive a little early. This gives you time to warm up, work with different partners to practice techniques, and develop adaptability. You can also use this time to ask me any questions.

SSD – Class notes 2026-04-16 Bonsor

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DISCUSSION

Different Levels of Relaxation

As discussed previously, there are different levels of relaxation:

Tensed – The muscles are fully stiffened. This may be useful in bodybuilding when the goal is to display muscular definition. However, from a functional perspective, tensing the entire body slows down athletic movement. In martial arts, it also creates a rigid leverage structure that an opponent can easily exploit.

Technical Relaxation – The term “technical” indicates that this is not passive relaxation, but one with specific requirements and objectives. Technical relaxation involves maintaining intent and structural integrity while minimizing unnecessary tension.

Limp – This state is functionally ineffective in a martial arts context. It resembles an overcooked noodle—lacking structure, intent, and the ability to generate or transmit force.

What is moving and what is staying still

When lifting a light object, you usually don’t give it a second thought—you simply pick it up. However, when handling a heavier object, you instinctively adjust your position, such as bending down or squatting, to avoid injury. Efficient mechanics not only protect you but also allow you to work more effectively.

Leverage always involves three elements: the pivot, the effort, and the load. If the intended pivot does not remain stable, the entire leverage system is compromised. Consider a door hinge: if it is not properly anchored, the door will not move smoothly.

When people think about generating power for punching, they often assume that rotation must occur around the spine—the body’s vertical center. This is a common misconception. In reality, we have multiple options depending on the objective. For example, rotation can occur around the left hip, the spine, or the right hip. Furthermore, the center of rotation does not have to be within the body—it can also be external, such as above the head or at the opponent’s wrist or hand. Each choice produces a different mechanical effect.

SCENARIOS

Test the integrity of your push against a partner

After practicing isometric push exercises, test them with a partner. You may perform well against a fixed object like a wall, but your body and mind often behave differently when facing a real person.

One of the most common mistakes to watch for is telegraphing—preparing the movement by settling into a stance before applying the push. This gives away your intent and reduces effectiveness.

Other issues to look for include:

  • Leaning forward excessively, which compromises balance and structure
  • Maintaining an upright posture through tension rather than relaxation, limiting responsiveness and efficiency

The goal is to apply the same structural integrity and intent you developed in solo practice, but under the dynamic conditions of working with a partner.

EXERCISES

Training Sticks

Practice using a stick approximately ½ to ¾ inch in diameter and approximately 28 inches in length. You can hang a towel as a target for practice. Grip the stick 1–2 inches from the end. Focus on striking your selected target for accuracy..

Include the following drills:

  • Helicopter rotations (arms extended)
  • Arm swings – left and right
  • Figure-eight patterns – from top as well as from bottom slicing up
  • Close-range adjustments (hip rotation and wrist alignment)

At this stage, the primary goal is to develop hand-eye coordination so the stick can reach the target with precision. Do notice your elbow position as well as palm placement for each of the swings.

Equipment and Safety

  • Avoid overly heavy sticks, as your wrist may not be strong enough to control and decelerate them safely
  • Do not use fragile items (e.g., umbrellas), as they may bend or break
  • If the stick is too slippery, apply tape (similar to a hockey stick) to improve grip
  • Discard any cracked sticks to prevent them from breaking during use and causing injury or damage

Sticks of all sizes are easily accessible, but different sizes each have different considerations. At this stage, we standardize on one size to develop wrist and forearm strength before progressing to longer sticks or two-handed grips.

Isometric Push

This is a highly effective exercise for developing structural unity and strengthening the muscles involved in the pushing power chain.

Push against a wall or a horizontal bar using strong, slightly bent arms. The goal is to train and feel the correct mechanics of a forward push.

Key Points to Observe:

  • Center of Gravity
    Your center of gravity should be positioned between both legs. It should not be directly above the rear leg. When pushing against an immovable object, Newton’s Third Law applies—your push generates an equal and opposite reaction force, which can destabilize you if your structure is misaligned. Position your center of gravity at least six inches in front of the rear foot to create proper structural support during the push.
  • Joint Stability
    No joints should move during the push. Maintain fixed angles throughout the body—for example:
    • The angle between the forearm and upper arm
    • The angle between the thigh and shin
    • A relatively upright back
    Apply pressure by squeezing down and forward without bouncing. Back leg should be bent. Load from the back leg with a slight bend in the elbows, then sustain the pressure for short durations (10–20 seconds).
  • Structural Integrity
    You should feel and identify any “leaks” in your structure—any unintended changes in alignment and angles of joints during force application. The pressure should transmit cleanly to your arms without any visible movement.

SIDE NOTES

Some of you may have noticed that I added “Bonsor” to the title. This is because I have recently started teaching at Confederation Seniors Centre (CSC), so please keep that in mind when reading the class notes. You may have to scroll down a bit to find the latest notes.

At CSC, this is a new SSD program in North Burnaby on Thursday evening. I am experimenting with a 1.5-hour class format. As it is a trial, it will run for four weeks only. Reading their class notes might provide you with some new insight.

SSD – Class notes 2026-04-09

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DISCUSSION

Structural Power vs. Muscle Power

The alignment of intent and bone structure plus the connection to the ground will generate more power than counting on isolated muscle effort. Structural power is more efficient, consume less energy and therefore will last longer, and yet be able to accomplish more.

In the scenarios taught this weeks, creating a diagonal force line from the front foot, through a straight diagonal line through the hip and spine, and ultimately to the shoulder, using the entire body as one connected unit gives you a really strong pull as compared to using just arm strength..

Re-Directing Force

A principle for handling direct force. Instead of opposing force head-on, move tangentially (or think perpendicularly) to the line of force. This helps nullify his direct force and he will feel unbalanced. For a person with less strength, absorb and redirect works a lot better.

Building Instinctive Responses

The goal is not just to learn physical self-defense techniques, but to develop instinctive responses grounded in solid principles. This requires understanding the underlying mechanics and applying them consistently—even in ordinary, non-confrontational, and unrushed situations.

For example, when pushing open a heavy door, avoid relying only on your arms. Instead, engage your whole body—align your structure, connect your movement, and apply force through your base.

Similarly, if someone (even a child) grabs your wrist and it becomes uncomfortable, avoid reacting with tension, forceful yanking, or verbal resistance. Instead, calmly apply the escape principles you have learned. This reinforces proper mechanics and helps condition your responses to become natural and automatic.

SCENARIOS

Two-Hand to Two-Hand Escape Techniques (Natural Grab and Crossed Grab)

These movements are difficult to fully convey in writing, if you missed the class or simply can’t remember how to do it, do ask anytime. Furthermore, test it against different partners, every person is different and it is important to learn to adapt as well.

The following key principles are essential to understanding the technique:

  • Focus on one side:
    You do not need to address both wrists simultaneously. Choose the side you are most comfortable with and work from there. Your free hand remains available for follow-up control.
  • Exploit psychological reaction:
    The technique leverages the opponent’s instinctive response when they feel one grip weakening. As one hand begins to lose control, their immediate reaction is often: “I’m losing control on one side—I need to tighten my grip on the other.”
    This creates an imbalance. By focusing on one side, you can effectively influence and control both arms through their own reaction.
  • Use directional change and structure:
    When you apply a quick pull (yank) followed by a reversal of direction, you are not relying on strength alone. You are using body positioning—yours and theirs—as barriers that disrupt their ability to maintain a stable grip.

Five wrist grabs with constraints

We deliberately train escape techniques for the five basic grabs under a variety of constraints and added stress. This includes scenarios such as limited space, the aggressor using their free hand to apply additional pressure, and the aggressor moving with you to disrupt your balance and timing.

We also explore positions where the aggressor keeps their arms fully extended and rigid, restricting your range of movement and reducing your options.

These variations are intentional. They are designed to build your adaptability, reinforce the underlying principles, and develop confidence in applying the techniques under less-than-ideal conditions. We will continue expanding on these scenarios throughout the season.

EXERCISES

Improving your baseline level of fitness is essential. Having physical capacity in reserve can make a significant difference, especially in unexpected or emergency situations.

In some internal martial arts communities, such as Tai Chi, there is a tendency to look down on strength training or muscle development. However, even something as simple as standing upright requires both muscular strength and coordination. In addition, resistance training plays an important role in maintaining bone density, particularly as we age.

My approach is grounded in practicality. This includes not only skill development but also maintaining health and independence for as long as possible.

A useful analogy is this: while money is not everything, there is nothing wrong with having it. You may not want to spend it carelessly, but having it gives you options—the ability to invest in things you believe are worthwhile. In the same way, physical strength and fitness provide you with choices and resilience in daily life.

SIDE NOTES

SSD – Class notes 2026-04-02

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DISCUSSION

Weapon as an extension of the arm

I totally disagree with this generalization. Under this statement, it is easy to assume that a fight is just a fight – with or without weapon and that is a very dangerous thought. If you show up in front of the police and suddenly wave a plastic gun, it will not end good. If you assume that you can handle a knife like what is usually shown in public demos, that thought may kill you.

To understand the difference and its implications, a common steak knife is one sided and while it is sharp, it is needed to use the blade like a saw going back and forth and not intended to stab. Now, try imagine if I have a surgical knife in my hand, even an accidental touch on the tip or along the blade will get you bleeding immediately. If you bother to experiment, it can easily slice through even leather. So I ask you again, does fighting against someone carrying different type of knife matter?

Each weapon owns its own characteristics. You must appreciate the pros and cons of each to be able to defend against any.

We are starting this new season with the use of stick as a weapon potentially. So we are going through the different basic maneuvers to learn to appreciate what you can do with a stick. While this is serious business, I want you to enjoy the process of learning and ultimately, not to make “silly” mistakes.

Understanding circles

When you learned about circles back in high school, you were introduced to several key components:

  • Center of the circle or sometimes we say pivot in context of a rotation
  • Radius (or diameter = 2 × radius) — the closer you are to the center, the smaller the circle
  • Circumference is the outer perimeter of the circle drawn
  • Tangent — a line perpendicular to the radius at the point of contact (similar to where a wheel touches the ground)

A circle is a two-dimensional concept. If you rotate it around an axis, it forms a sphere—a three-dimensional object.

One additional concept to consider is motion. If the circle or sphere moves in any direction, its center is no longer fixed. We now have a moving circle or sphere.

In wrist release techniques, we begin by assuming the opponent is stationary – it makes it easier to learn. However, in real life events, you must adapt the technique to account for a moving center. We will get into those practices in this season as well.

Some inherent properties of circles:

  • A straight line, represented by a tangent, touches the circle at a single point and then diverges away from it.
  • If you draw two radii from the center, the farther you move from the center, the greater the distance between those lines becomes.
  • A small “slice” of a circle (like a piece of pie) is simply a sector. It still follows the same geometric principles as a full circle.

These principles have direct applications in movement and combat:

  • When someone swings a stick at you, the closer to the tip of the stick, the higher the speed—and therefore the greater the impact. This means you have two better options: move out of range or move all the way in. Staying in place and attempting to block while the hitting stick is at full extension is often the worst choice.
  • Similarly, when someone throws a straight punch and you attempt to catch or control it, your chances improve the closer you are to his shoulder (the center of motion). If you try to intercept at the end of the strike, even a small movement at the shoulder translates into a large displacement at the hand, making control much more difficult.

SCENARIOS

Five single grip reviews

Again, we start with getting out from a single hand grip as the basic. The common mistakes still need more practices to get rid of.

While we learnt the basics, we need additional practices to get fluent with the extreme cases where you have not space or that your opponent is actively dragging you. To be able to adapt to different situations, the techniques have to be adaptable and flow naturally. That will take a lot of repetitions.

Wrist lock

  • Remember the location of the pivot and the intent is to circle around the pivot
  • Use body motion to amplify the amount of force you can deliver: one side goes down and the opposite side goes up.
  • Understand how the wrist joint works, you are exploiting the natural limits of the wrist joint.
  • Remember that every person is a unique individual. While the majority of people will tap quickly but there is a chance that you may encounter someone who is ultra flexible or someone who can tolerate sharp pain. So while it is important to understand your own body, this is NOT my go-to technique. I use it only when it naturally presents itself.

EXERCISES

The sticks we use are approximately 28 inches long and made of rattan. They may look like bamboo (which is hollow), but rattan has a solid core and slight flexibility, making it more suitable for training. They are typically about 1 inch in diameter.

While there is a traditional “standard,” it is important to recognize that the appropriate size also depends on your grip and wrist strength. It is better to start with a lighter stick and gradually increase the weight over time. As always, focus on developing proper technique before adding power. Your arm strength will improve naturally with consistent training. The stick is a tool to help you develop speed, strength, endurance, and grip.

In class, I provide sticks for everyone. At home, you may use any stick of similar length and shape. However, do not use it to strike anything. Make sure there are no people or animals nearby and keep a safe distance from furniture—you could easily damage something if you are not careful.

Stick Grip and Basic Maneuvers

These exercises are designed to develop familiarity with the stick and improve control.

Developing Wrist and Elbow Flexibility

Practice swinging the stick:

  • From high to low
  • Low to high
  • Side to side
  • In a figure-eight pattern

Focus on maintaining control, smooth motion, and relaxed but intentional movement throughout.

SIDE NOTES

I decided to cover some weapon basics for this spring session for two reasons. First, I am adapting to the fact that two of the students have recently undergone hip surgery. It is important to learn how to defend yourself when you are in a physically compromised situation.

I also admire their determination and commitment. Learning to persevere and adapt despite challenges is the mindset I want all of you to develop in order to gain a mental edge in survival.

Second, I believe we have covered enough foundational concepts, and it is now time to strengthen our physical execution so we can effectively carry out what we know we should do.