c
 


  
 
  

| 
Increase your strength beyond what you thought possible by contracting your muscles
harderͶdone by top martial artists, gymnasts, etc. Tight fists and glutes maximize and amplify any
exertion, and increase your power.


| 
  Treat your strength training as a a
 rather than a   
Speed
compromises tension. Think of a gymnast staying tight. Master full-body tension for impressive
strength gains.

|    !  "  # $ Do Janda situps and straight leg hanging leg lifts.


|  
#^hen performing pistols (one-legged squats), focus on applying maximum pressure to
the floor with your foot. Do the same with your hands for pushupsͶlike you͛re stomping down. It will
create a more powerful contraction of your pushing muscles.


| º


 !

 muscle isolation is a myth. Think of every exercise as being
for your whole body.


|    %#  "& this is a secret in karate and top bench presses.


| c  #
' cush from your armpit rather than your shoulder. Corkscrew tension
counterclockwise with your left hand, and clockwise with your right.


|    ! !

$


| ( 
kicking and pounding muscles to teach tension skills

|    ! inhale by sending pressure to your abs (not your chest or head). Use
the Tai Chi principle of compression (not exhalation) power breathing. Exhale with a minor blast of air.
Focus on the compression. Never exhale or inhale all the way. ͞Fail to master breath control and you
can do nothing.͟

|  j The fewer skills you practice, the better you could get.

|  "cractice must be perfect. Maximum strength requires strict form and maximum tension (not
muscle fatigue or reps). The 5 conditions arej significant resistance, high tension, power breathing, 5
reps or less, moving fairly slowly during the exercise.

| ' The more often you practice, the better you get. 6 days/week, but no schedule required.


| Do as much practice while not overdoing it to the point where your skill deterioratesͶstop
before you get tired. Strength is a skill. And a skill is best practiced when you are fresh.
 

|   
practice variations of the same exercise. Vary the sets, reps, proximity to failure, and use
of cavel͛s ladder technique.


| c ) Take a day or two off from an exercise before testing to see your
improvement (max reps to failure). The less you try for this, the better. 1x/mth is okay.


|    cistols and cushups. Supplement with abs and pull ups. Moderately hard͙ Tense͙ Do as
often as you can, but never to fatigue (or even close to it)͙ half the reps you͛re capableͶ5 or less.