The ultimate mind/body program

In recent years Western physicians and researchers have begun formally acknowledging what folks in Asia have known for hundreds if not thousands of years: the mind and body are intricately linked and must be developed as one.  And one of the most profoundly effective methods of achieving this mind/body unity is by practicing what martial artists generally call "forms."  In taekwondo, the martial art that I have practiced for over 40 years, these formal exercises are called poomse.  In essence they are highly choreographed battles against several imaginary opponents, and they require intense physical and mental energy when executed properly.
   Beginning martial artists start out with simple forms that contain relatively few basic techniques: blocks, kicks, and punches.  As simple as these beginning forms may look, they require something that many people lack: the discipline to execute the form or poomse precisely as it was designed by the masters who created it.  In theory, at least, if two martial artists are executing the same form -- one of them in the United States, the other in Australia -- they will do so in exactly the same way. 
   As you might expect, the poomse grow more complicated as you advance up the ladder to and beyond first degree black belt, or first Dan.  The techniques incorporated in the poomse grow more complex, and there are more individual movements -- sometimes vastly more than you find in the beginning forms. 
   So where does the mind/body link come in?  Well, the first step in mastering a form is simply memorizing the sequence of movements.  In this early stage you're basically repeating the sort of exercise you went through when learning multiplication tables back in elementary school.  All that matters is knowing which move follows another.
   Once you've done this, oh, perhaps 50 times, you begin to enter a different realm of mastery.  You already know the movements, so now the goal is to achieve what you might call a meditative state in which the mind and body flow through the poomse with intense focus but without the constant annoyance of troublesome thoughts.  Stated differently, you attain a level of performance at which you no longer think about what move comes next; your mind and body simply deliver the entire poomse without your active control.
   The taekwondo poomse offers practitioners the same sort of "mindfulness" that many people seek to achieve through seated meditation.  You are aware of the present moment, but the moment requires nothing of you.  The more you practice the poomse, the closer you come to achieving a freeing of the mind that permits the movements to flow without your customary habit of controlling events.  It's an "active meditation," naturally, since the body moves and can grow tired, but throughout the exercise you should find yourself at peace -- almost outside yourself but aware of what seems to be happening on its own.
   How many repetitions of a given poomse will it take to achieve this sort of mind/body union?  If you refuse to give up control, it will never happen.  But if you give yourself over to the poomse and allow it simply to happen, perhaps you will get where you want to be after a few hundred repetitions.  That may sound like a tremendous commitment, but consider that the typical taekwondo poomse takes about a minute to execute.  Is keeping your mind and body in balance worth an investment of 200 minutes?  Certainly.  Surely you can find a few minutes even in a busy day.  And it's precisely a busy day that would benefit most from the "active meditation" offered by a taekwondo poomse.
   If you haven't begun studying the martial arts, now's the time.  And if you've "retired" from the martial arts but are still healthy, get back in training.  Your mind and body will both thank you.

Free: "Self-Defense for Seniors"

If you're a senior who happens to live in West Windsor, NJ, or thereabouts, you can take part in two free "Self-Defense for Seniors" classes offered on August 8th and 10th by the West Windsor Senior Center.  Each session will run from 11:30 a.m. to 12:15 p.m. 
   Since I'll be teaching the classes myself, the self-defense techniques you'll learn are those associated with Taekwondo, the Korean art of self-defense.  I learned my Taekwondo under Grand Master Bobby Kim, a former Taekwondo champion and martial-arts film star.  I believe that Taekwondo is the ideal martial art for seniors, since it relies heavily on kicking techniques.  And since your legs are longer and stronger than your arms, they give you the best chance to defend yourself against a younger, larger attacker.
   Will most seniors ever be assaulted?  Not if they avoid being in the wrong places at the wrong times.  If, let's say, you're riding a subway in Manhattan at 3:00 a.m., you're asking for trouble.  So you can greatly reduce your chances of becoming an assault victim by being smart about where you go and when.  But an attack can take place in a grocery store parking lot at noon if you happen to encounter the wrong individual.  The odds are greatly against this, but why not be prepared to handle the situation just the same?
   In my two upcoming classes you'll learn that the first response to an impending attack is to talk.  If there's any way you can talk your way out of the attack, do so.  Plead, beg, or be sweet.  If that fails, scream for help.  If you're in a busy parking lot, there's a good chance that someone will come to your aid.  But if help doesn't arrive quickly enough, you need to be prepared to keep from, let's say, getting punched in the face.  So in the two West Windsor Senior Center sessions you'll learn basic blocking techniques as well as follow-up strikes that can help buy you precious time.  And time is what you're after: time to turn and get away from the attacker and to dial 911.
   Should you consider taking a couple of basic self-defense classes?  If you're in reasonably good physical condition and don't have serious balance problems, why not?  Naturally, if you haven't been physically active for some time you absolutely should consult your physician before embarking on any sort of fitness-related program.  This just makes good sense.
    If you take a short self-defense class and find it stimulating, then by all means consider enrolling in a senior-friendly martial arts school near you.  In this blog I am happy to help publicize senior-friendly schools, so if you know of one, just tell me something about it.
    It's never too late to take self-defense seriously.  And since I've spent the last 40 years of my life studying Taekwondo, I know that this is a martial art that is perhaps ideally suited to those of us who are 60 and older.
   For more information about the West Windsor Senior Center self-defense program, call 609-799-9068.
       

Sixty and silver

In my June 29th post I introduced you to 60-year-old Dennis Schaefer, a taekwondo black belt who was preparing to compete in the U.S.A. Taekwondo Championships in Dallas, TX.  So it's time to wrap up this story with the results of his most recent Olympic Sparring contest. 
   Dennis came home to Dayton, OH, with a silver medal after finishing second to a 51-year-old competitor.  Although he gave up nine years to the eventual winner, Dennis stood tall in what he had told us might be his final competition.  And if he does indeed retire after this year's major event, Dennis leaves the competitive arena with two important victories: a silver medal in USAT's most prestigious tournament; and the knowledge that he competed with honor while most guys his age were home flopped on the couch in front of a TV.
  The martial spirit doesn't need to fade because of age.  And you don't need to be a championship competitor in order to exhibit that spirit in the martial art of your choice.  All you need to do is take up a martial art for the first time -- and, no, it's never too late -- or come out of "retirement" and begin training again.  Whether you're 50, 60, 70, or older, all it takes is the willingness to commit yourself to the discipline of a senior-friendly school in your area.
   Look, those of us who are in our mid-sixties know that we're not 25.  And if your brain doesn't get it, your body sure does.  Perhaps you tire sooner than you once did.  And maybe your high kicks aren't as high as they once were.  And it's entirely possible that your sense of balance isn't as sharp as before.  All of this would matter greatly if the goal was to win an Olympic medal.  But that's not what this is all about.  The goal is to be as fully alive as possible, and the martial arts represent one of the most powerful mind-and-body training programs ever created.
   So in today's blog I offer three messages straight from my heart:
      -- A rousing "two thumbs up" to Dennis Schaefer for taking silver at 60.
      -- A glad salute to all seniors who are still practicing the martial arts to the best of their ability.
      -- And to everyone else a warm invitation to get in the game by visiting a senior-friendly martial-arts school in your hometown.
   Are you already training at a senior-friendly school?  Please send me the name so that I can tell readers about it here on "Seniors in the Martial Arts."  Don't keep the good news to yourself.
  
  

Dennis Schaefer and the martial spirit

When he was 49 -- an age when too many folks begin permanently settling into their couches -- Dennis Schaefer began studying taekwondo.  Well, some people probably figured Dennis was too old for all that jumping and kicking and punching.  Be he wasn't.  Dennis is now 60, a third-degree black belt, and an instructor at the Asian Arts Center in Dayton, Ohio.  Oh, and by the way, in 2008 Dennis walked off with the gold medal for his age group in Olympic Sparring at the AAU National Taekwondo Championships.
  But wait.  There's more.  Dennis has been sharpening his fighting skills throughout 2012, looking ahead to this month's U.S. Taekwondo Association national tournament in Dallas, Texas.  Right, he's  60.  And right, he's once again going all out against the best martial artists in the country.
  In a recent Facebook post, Dennis talked about his upcoming challenge, and with his permission we're reprinting it here.
  "Next Tuesday, July 3rd, I will fight in the USTA National Tournament in Dallas, Texas. I have been training seriously since the first of the year and have accomplished my mission of qualifying for the middleweight class instead of the unlimited. Good news for me because the gold medal winner from the unlimited class in 2010 is back and bigger than ever. The hardest part of preparation has been making the weight but I have succeeded and I am ready.
  "At age 60 this might be my swan song. My philosophy is to never say never, but the practicalities of continuing my fight career are limited by age and the fact that most other guys 60 and over are chasing golf balls.
  "I am addicted to the training, camaraderie and the ritual; the single-minded preparation is a relief in today’s world. Aside from coaching, my future in the world of competitive Taekwondo sparring is hazy. But that’s projection; there’s still a fight to fight. And all of the experience that has come in the past 12 years of competing will not go to waste.  I am committed to bringing some form of martial arts training to my peers from here on out.
  "When we return from Dallas (my better half Mary will coach) I will be considering some new fields. Number one contender at this point involves reviving my running career and tackling the ultra-marathons.  No one to fight but myself."
  Whether you're 50, 60 or 70, you're not too old to begin martial-arts training.  If the spirit is willing, the body will follow to the extent possible.  We may not all turn into champions like Dennis Schaefer, but that's not the goal.  The goal is to push, to strive, and to achieve as much as you can.  The martial arts have much to teach you if you're open to learning.
  Let me add here that it helps to have a senior-friendly school, and it sounds as though that's what you'll find at the Asian Arts Center in Dayton, Ohio.  They have numerous adult classes as well as senior instructors, and they understand that older students will need some extra attention.  If you live in the Dayton area and have been thinking about taking up the martial arts at an "advanced age," give Dennis a call sometime.  His footsteps are worth following.
  You can find the Asian Arts Center at www.accdayton.com

The leg is mightier than the hand

A few posts ago I discussed and then in a short video demonstrated two highly effective hand strikes that you can use in a self-defense situation.  The first step, of course, was to block the incoming punch, and we talked about the high block last month.  If you stand and do nothing while an attacker is aiming a heavy punch toward your face, the game is over before it begins.  So you absolutely must DO SOMETHING!  And the first "something" is to execute the best, and most powerful, high block that you can muster.
   But suppose you just aren't confident that your hand strikes will stop a larger, younger opponent.  What then?  Well, for sheer stopping power, nothing beats the force of a well-placed kick.  So in today's post we'll examine an uncomplicated way to harness the power of the strongest muscles in your body.  This sequence of movements is something that does not require great flexibility or advanced training.  All it requires is average athletic ability and, more importantly, the desire to DO SOMETHING in the unlikely event you become the victim of an unprovoked attack.  If you are not certain that you are physically fit enough to execute these or any other techniques discussed in this blog, you should naturally speak with your doctor before beginning.
   Today's self-defense sequence is as follows:
          1.  Block the incoming punch.
          2.  Aim a quick, powerful front snap kick to the opponent's groin.
          3.  When the attacker doubles over [and if you land the front snap kick properly, he most definitely will double over] grab the back of his head with both hands.
          4.  Pull the attacker's face toward your knee, which you are raising with all the power that you can generate.
          5.  Final step, as always: turn and get away.  Everything we discuss in "Seniors in the Martial Arts" is about buying time to get away.  If you can talk your way out of an attack, always do so.  But if you can't, buy yourself enough time for help to arrive or to beat a hasty retreat. 
   Okay, you've got the steps.  Now watch an extremely brief video demonstration of how to put the steps together.  I have slowed each step down somewhat so that you can see the techniques more clearly, and you'll have to imagine that I'm facing a larger opponent.  In an actual self-defense situation, you would want each technique to be delivered with as much force as you can generate.
    Block, snap kick, and knee to the attacker's face. 
          

        
 
  
  

And in addition to speed . . .

In my last post I talked about and demonstrated the importance of speed when executing self-defense techniques.  Without question, speed can help offset the raw strength of an attacker.  But you will make speed even more effective if you can put some muscle behind it.  In the unlikely event that you are attacked, you might as well have everything possible going for you.
     It is absolutely true that seniors can gain strength and perhaps even muscle size through smart resistance training -- that is, training with equipment that stresses the muscles.  Lifting free weights or using the fancy resistance machines that you can find at most gyms will do the trick.  You don't need to build the body of a Mr. or Ms. Olympia, fortunately.  All you need to do is build on the strength you already have.  If you've been working out at the gym for a few years, you're probably already where you need to be.  But if you've been avoiding exercise religiously, you have some work ahead of you.  The good news, though, is that your gains can be quite rapid as long as you approach the training sensibly and don't try to get all the work done in one week or one month.  Instead of the strength gains you're after, you'll end up in physical therapy after injuring yourself.
     Approach your strength training with the wisdom that comes with age.  First, remember that you were once 20 . . . but will never be again.  You may not like to admit it, but you aren't going to be as strong as you could have been way back when.  Neither will you run as fast or jump as high.  This is life.  So accept some limits on where the training can take you.  Second, learn how to execute your strength-building exercises properly before embarking on the comeback trail.  You can find plenty of good information on the Internet or in fitness books and videos.  You might also consider paying for a few sessions with a qualified personal trainer.  But the key word is "qualified."  The best way to find a personal trainer is to ask friends.  If they don't know, try your family doctor or the local physical therapy clinic.  DO NOT under any circumstances rely on the exercises you learned 40 or 50 years ago in high school.  Much has changed since then, and it turns out that some of the "fitness" training we received back then was flat-out harmful.
     Okay, so you're not ready to return to the gym quite yet.  What should you do?  A number of posts back I talked about the importance of stretching.  So begin there.  It's really important that you work on flexibility, but only after warming up before each stretching session.  Then you can work on arm strength with push-ups.  Have a lower-back issue?  Then rest on your knees while doing the push-ups.  Hey, you're not training to become a Navy Seal.  You're trying to gain strength without injuring yourself.  When you do your push-ups, be sure to get good extension of your arms each time.  If you cheat, you're only cheating yourself.  You should also work on strengthening your abdominal muscles.  Forget those nasty sit-ups we did in high school a million years ago -- you know someone holding your feet while you wreck your back in the name of strengthening your stomach muscles.  Look online for the proper way to execute sit-ups, leg raises, or other abdominal exercises.  Finally, get yourself a pair of dumbbells so that you can do arm curls for your biceps muscles.  You don't need massive weight.  Use light or moderate weight and aim for high repetitions at first.  Remember, the more patient you are about getting back in shape, the less likely you are to stop the entire process by injuring yourself.
     Speed is crucial to success in the martial arts, and it's a fabulous equalizer when you find yourself confronted by a younger, stronger attacker.  But speed AND strength is an even more formidable combination.  I strongly urge you to work on both.
     If you want to build the full package of speed, strength, technique, and flexibility, find a qualified senior-friendly martial-arts school near you.  Get yourself on the road to fitness and an effective arsenal of self-defense techniques.

The Power of Speed

I'm a professional watercolor artist, not a physicist.  But back there in a dark, dusty corner of my brain I can still find a couple of equations that I learned half a century ago in my high school physics class.  I'm not certain that either equation is the right one for today's discussion, but they're all I've got.  If you're a physicist reading this post, please feel free to set the facts straight.
     The two equations are:
        -- F=ma.  Force equals mass times acceleration.
        -- p=mv.  Momentum equals mass time velocity.
     Now what do these two physics equations have to do with self-defense for seniors?  To my non-physicist mind they help explain why a trained martial artist can sometimes defend himself or herself successfully against a larger, stronger, and younger attacker.  Stated differently, they suggest that you and I as seniors can learn techniques that will help offset the physical advantages enjoyed by a younger opponent.
     You'll notice that in both equations -- one for force, the other for momentum -- a key factor is speed.  In one instance speed is represented by acceleration, and in the other it's represented by velocity.  Without splitting hairs over the differences between acceleration and velocity, I simply note that speed is directly related to a form of power.
     The importance of speed is something martial artists learn early in their training.  A fast strike, whether with a hand or a foot, generates more power than a slow one.  And, yes, there are lots of other variables -- your size and strength, the crispness of your technique, your stance, and such -- that we won't examine in today's post.   All the variables matter, but the key ingredient for senior self-defense is speed.  It can be a great equalizer if you are assaulted by a larger and stronger opponent.  I'll leave it to the short video at the end of today's post to demonstrate why speed is really important.
     An issue closely related to speed is the size of the striking surface.  Suppose you punch an attacker in the midsection.  If you strike with the entire flat surface of your fist, you'll generate less stopping force than if you strike with only two knuckles, which is the technique that is used in taekwondo and many other martial arts.  Concentrating all of your power on a smaller striking surface maximizes its effect on your opponent.
     A few posts ago I demonstrated two effective hand strikes that you can use in a self-defense situation.  You should review and practice those strikes.  But you should also keep today's post in mind: speed is critical to the effectiveness of your strike. 
     Next up is the short video.  Before you click over, take a look at this single blurred frame from the video, because you won't be able to see it at full speed . . . and I have no idea how to build slow motion into a YouTube
video.  Something else to learn.


    
     For the video, please click to The Power of Speed