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Martial Arts Exerp Push UpsYour Martial Arts Ezine Issue 17

You are receiving this Martial Arts Ezine because; you subscribed to this Martial arts Ezine, you are a friend of Sensei Kirkham, a friend forwarded this Martial Arts Ezine to you, we added your martial arts link to our page, you placed a classified to our free classifieds, links and graphical links page at http://tutor.hypermart.net/freeclass.html, or you are a dedicated martial artist.

  If you subscribed to the Martial Arts Ezine and do not wish to receive it any longer simply return the mail with unsubscribe as the subject. I apologize for any trouble this put you through.

I'd like to thank everyone for the wonderful contributions of articles, classifieds, and link exchanges. I've, thus far, received nothing but support and good wishes from our fellow martial artists. It is interesting to note that some of the most dangerous people in the world are also some of the nicest people in the world and we do mean world. This is the World Wide Web. Your articles classifieds, quotes, and links are seen by martial artists and martial art enthusiasts all over the world! If you submitted an article and it wasn't in this issue of the Martial Arts Ezine, keep looking. For now I'm just going to stick with one or two articles per Martial Arts issue. I truly appreciate your contribution and it will be used in an issue of the Martial Arts Ezine. In the meantime, because you were kind enough to contribute, I will keep your classified ad and or link in the Martial Arts Ezine at least until your article appears.

  Welcome to our martial arts ezine. I'm Sensei J. Richard Kirkham, your host and editor. There will be no prejudices in this martial arts ezine. We will accept articles from tournament fighters and self-defense specialists. For a short period of time, anyone who contributes to the Martial Arts Ezine can place a free advertisement with us. Who is us? All of you, the contributors, the readers, the advertisers. As I seem to be quite good with web sites, this Martial Arts Ezine will also be posted be and registered with up to 900 search engines and links. As another service I offer is to enhance a web site for search engine and sales protocols and register the web sites, http://tutor.hypermart.net/submit.html, to search engines, many people all over the world will see your articles and advertisements. For now, if you do not wish to submit an article, but would still like to place an advertisement, which as of now, will show up on the Martial Arts Ezine web site and be sent to our subscribers and contributors of the Martial Arts Ezine. Hard copies of the Marital Arts Ezine are now available $3.00 black and white or $6.00 in color. Faxed copies are $2.00

As you can see I am trying different formats and I NEED YOUR HELP. DON'T JUST UNSUBSCRIBE IF YOU DON'T LIKE SOMETHING GIVE ME SOME FEEDBACK SO I CAN CHANGE IT. Remember , I'm still a white belt in editing. I would also like to know what you think of receiving links to the articles, classified, free electronic greeting cards, and search engines or if it is more convenient, although averages 50k, for you to have this all right there in your email where everything is accessible right there as long as you're on line. I'm also toying with the idea of sending you half the article and the option for you to continue on the web site. This way you know if it is something you are interested in or not. Anyway some feedback would help me a great deal.

We are now accepting ads of any type. We hope this will help non-martial artists to understand the martial arts better.

 Cost of ads per issue:

Classifieds $2.00 per issue

Banner or business card size as $10.00 per issue

You may send your check or money order to the name below.

  Remember since we have also become a hardcopy newsletter you may wish to include a phone number in your ad especially if you want to attract local business.

You may want to consider printing hard copies out of the Martial Arts Ezine and giving them to potential students or customers containing ads or articles that you have submitted.

Sensei J. Richard Kirkham

466 E. Main St.

Arcola, IL 61910


217-268-3329 Ext. 3


How do we keep this Martial Arts Ezine going and expand it even further?

With your help. If you would forward this to your martial art friends, I'm sure they would appreciate it. Be sure to enclose a note to them so they know I am not spammng them.

If this is forwarded to you by a friend and you wish to continue receiving this, check out http://tutor.hypermart.net/martialarts_ezine.html for details, or just forward your mail to Martialartists@hotmail.com with HTML OR TEXT as the subject depending on how you'd like to receive your martial arts zine. If you receive the Martial Arts Ezine in html format it will be larger, but it will include a usable search engine and FREE electronic greeting card program which can be used AS LONG AS YOUR ON LINE.

If you ever wish to stop receiving the Martial Arts Ezine just put unsubscribe in the subject and mail to Martialartists@hotmail.com.

If you wish to submit an article or place a classified ad put contribute as your subject.

I'll be adding martial arts links to each Martial Arts Ezine page and submitting those pages to search engines. So the more you contribute, the more your link will be submitted!

The Martial Arts Ezine is now in hardcopy! . That's right I've been getting several request for hard copies in newsletter form of our martial arts zine. Anyone submitting a classified or an article will have it appear both in hardcopy and all around the world in this martial arts ezine. You may wish to include a phone number therefore in any classified ads you run for the Martial Arts Ezine. I will continue also to submit the Martial Arts Ezine to a web page and submit that site to up to 900 search engines and links. The idea of reading articles, and getting opinions from martial artists all over the world is amazing.


Quotes of the day: "It will invade your dream, and control your mind if you let it - No Fear", Off a T-shirt

How about submitting your own quotes. Martialartists@hotmail.com


KARATE KWESTIONS martialartists@hotmail.com

What is the best style for multiple attack defense?


Bannerco-op Banner Exchange Bannerco-op Banner Exchange
The BannerCo-Op - 1-1 Exchange + Cash

WWW Karate Directory WWW Karate Directory

web site designs

Gifford Lumber Co. Fredericktown, MO USA

Integrated Business Solutions, copies, color laser, desktop publishing Fredricktown, MO USA

Slick Tricks for Ending the Fight Video and Lessons karate, kung-fu, boxing, yoga, grappling

bumper stickers affordable custom made

Your space ad here only $10.00



What Women Want on The First Date http://tutor.hypermart.net/firstdate.html




CompTime Office & Computer Supply. 1701 Broadway, Mattoon, IL 61938 217-234-3737




Want to Learn the "True Secrets" of Internet Marketing? Unique Tips on Search Engines, Newsgroups, Banners, Mailing Lists, Ezines, and other ways of promoting a business on-line. Visit http://www.bizbotweekly.com or mailto:subscribe@bizbotweekly.com BizBot Weekly's Free Ezine and Resources will help you Cash in on the POWER of the Web!




I just moved to Arcola IL and I'm looking for a workout partner. tutornow@geocties.com I'm a male black belt instructor, but will train with any rank.




On-line Shopping! Free Classifieds! Jobs! Recipes! Buy Wholesale! Amazon Books! http://www.agreatstore.com/ E-MAILagreatstore@writeme.com




Looking to relocate to central Oregon? Receive free relocation information by emailing Kate Collins at kater@transport.com




Links Business Electronic Magazine has over 200 links and keeps adding for for FREE STUFF, FREE Classifieds and FREE Links. It is the only ezine that continues to add more and more links, not just gives you a few at a time. The Links Business Ezine is now accepting articles on business and the Internet in exchange for a FREE classified of 50 words or less.linku2me@hotmail.com 217-268-3329 Ext. 3 http://tutor.hypermart.net/links_ezine.html


Full Color Affordable Magnetic Signs. Turn your vehicle into a traveling advertisement. Remember the person you passed on the road could have been a student if he/she would have know about you.http://members.tripod.com/~tutors/magnetic_signs.html 217-268-3329 Ext. 4




  Increase Your Striking Power 50% to 100% http://tutor.hypermart.net/hit_hard.html 217-268-3329 Ext. 5


Get Your Black Belt through Video Tape http://tutor.hypermart.net/martial_arts.html 217-268-3329 Ext. 5


Custom Made Safety Weapons Martialartists@hotmail.com 217-268-3329 Ext. 5 Swords only $10.00 (subject to change without notice)


Register Your Hands As Deadly Weapons http://members.tripod.com/~tutors/lethal_org.html Get the recognition you deserve!!




Titan Gym 110 S. Main Fredericktown, MO USA 573-783-7070 Weight Training, Tanning, Massage Therapist, Karate, and Boxing


Help for Obese or Overweight Children http://tutor.hypermart.net/obese.html 217-268-3329 Ext. 5 Their health is in your hands


Improve Your Motor Coordination http://tutor.hypermart.net/motor_coord.html 217-268-3329 Ext. 5


Custom Exercise Programs 217-268-3329 Ext. 5




Distributors are wanted to take magnetic sign orders http://members.tripod.com/~tutors/money4signs.html 217-268-3329 Ext. 4


Sales People are wanted to take bumper sticker orders http://members.tripod.com/~tutors/money4signs.html 217-268-3329 Ext. 4


Advertising Sales People Needed to sell classifieds and ad space in this Martial Arts Ezine Martialartists@hotmail.com 217-268-3329 Ext. 3




Affordable in home Tutoring: Poor Grades, Behavioral Problems, Computer Lessons and Problems. http://tutor.hypermart.net/tutoring.html 217-268-3329 Ext. 6


Sensei Kirkham,


Here is an excerpt from one of my books. I though you might like to run it. I’ve taken the liberty to plug the book and my site at the end 

Loren Christensen



If push-ups increased muscle size, I would have completed army basic training with 42-inch arms. Every time I screwed up, the drill sergeant would scream at me, "Christensen, give me 50 push-ups." It was always 50 or 75, never just five or ten. Sometimes I had to do them two or three times in one hour. By the time I graduated from basic and advanced training, I was convinced I had done at least one push-up for every star in the sky.


A personal prejudice

Instructors, don't discipline your students by making them do push-ups. The old "Give me ten" has probably turned more people, especially young people, off exercise than any other one thing. If you want your students to benefit from exercise, why in the world would you use it as punishment? If your style of teaching is to punish your students for errors and infractions (that's another subject of debate), choose something other than exercise.

OK, I feel better, now.


If for some odd reason you were unable to do any other exercise except push-ups, you wouldn't be that bad off. Although they only mildly stimulate the biceps muscles, they are excellent for conditioning and strengthening the shoulders, chest, back, upper arms, stomach, neck, wrists, and hands.

If you are interested in gaining muscle size in the upper arms, you may or may not get it with push-ups. I never have, even when I was doing zillions of them for my country. I did get in condition, and I did get to the point where I could whip off a hundred without much effort, but my arms never looked like Arnold Schwarzennegar's.

There are, however, many variations of the push-up movement, and lots of routines that just might increase muscle size. So if free-hand exercises are the only exercises you can do, and you want to increase your muscle size as well as your power, then explore the variety of ways to do the common push-up.

But will push-ups help your karate? Definitely. The exercise duplicates the motion of the punch - jab, straight, reverse - working the exact muscles needed to deliver a powerful blow.

Do females have to do push-up differently than men? No, that's an old wive's tale. If a female is way out of shape and lacks upper-body strength, she may want to start out doing them on her knees, but the same is true for any man who is out of condition. If you have to start out that way, that's fine. But your immediate goal is to do them off your knees, then progress to the more difficult variations.

Let's take a look at a few variations of the push-up and see how it can be used to put power in your punches.

Pause Push-up

Assume the regular push-up position, hands about shoulder-width apart and your legs spread as far as possible to stretch your back, stomach and groin area. Lower yourself until you are about two inches from the floor and hold the position for 30 seconds. Push yourself back up to the starting position, hold for five seconds, then do another rep.

If these are hard for you, do only five reps, rest a moment, then do another five. Work up to three sets of ten reps.


Forearm push-up

This is a great triceps pumper; three sets of eight will inflate your arms like a balloon.

A word of caution. If you have problem elbows - pain, clicking, etc - this variation might aggravate the problem. If so, skip this exercise.

Assume the standard push-up position but with your forearms on the floor rather than your palms. To begin the movement, press your palms down with enough force to lift your forearms off the floor. Continue pressing until they are straight up and down, then reverse the motion by slowly lowering your elbows back to the floor. Continue in this fashion until you have completed one set.


One-arm push-up

These have been around for a long time but Silvester Stallone in ROCKY, and actor Jack Palance's demonstration on the Academy Awards made them a household word.

Since one-arm push-ups can be quite stressful on the elbow joint and all the support parts that make the joint function, do these only after your triceps and elbows have been thoroughly warmed up from other exercises. Don't do them at all if you have elbow problems.

Assume the standard two-hand pushup position, then twist your upper body so it's positioned over your right arm. Chamber your left fist at your hip. Lower yourself down as far as you can go comfortably, then push back up.

Do them on the palm of your hand until you get the hang of them, then on your knuckles to strengthen your hands and wrists. Eventually you may want to try them just on your thumb and index finger.


Rib-rubbing push-up

Assume the push-up position, hands directly under your shoulders. Keep your elbows tucked in snug against your sides so that the up and down motion simulates the same motion as in straight and reverse punching. Keep your back straight and your chin up.

To develop the entire range of the punch, place your hands on two, two-inch high blocks, so your body descends further than when your hands are on the floor. When you have lowered yourself as far as you can go, your hands will be about half way back along your sides. Then as you push yourself up, your muscles, in particular your punching muscles, will be worked through the entire range of the punch.


Spade push-up

This position stimulates the outer triceps head. Assume the push-up position with the tips of your index fingers and thumbs touching. The space between your fingers will look like a spade. Spread your legs to get a good stretch in your chest and groin. Lower yourself until your chest just touches the floor, then push upward until your arms are straight. Hold the upright position for 10-15 seconds, then lower yourself again. Do three sets, 10-15 reps.


Plyometric push-up

This requires a powerful thrust to propel you off the floor, enhancing your ability to explode with the muscles of your arms, shoulders, chest and back. This shouldn't be confused with the type of push-up where you clap your hands in the air. The plyometric variation is harder because you don't go up as far and you drop down further, all of which makes the action faster. Begin in a standard push-up position with your chest and legs touching the floor, then push upwards so forcefully your hands come off the floor. Keep your arms bent and your hands even with your chest as you drop back to the floor, then explode right back up again. This exercise doesn't work the full range of motion, which is OK.

Think of this as bouncing off your hands by using a powerful upward motion on each rep. The instant your hands hit the floor, thrust upward with speed and explosive power; make it your goal to touch the floor for as short a time as possible.

You may not catch on to the rhythm of this variation right away. Plyometric pushups are extremely stressful on your muscles, so make sure you are thoroughly warmed up before you do them. If they are too difficult, start out with your knees on the floor. Do three sets of ten reps.


Finger-tips-touching push-ups

Assume the push-up position. With your palms on the floor, turn your fingers inward so the finger tips of each hand touch. This places stress on your wrists, but mostly on the outer head of the triceps, the portion of the muscle involved in extending the backfist and driving the straight punch.

Three sets of ten should do.


Handstand push-ups

You will get a rush from these - a rush of blood to your head. Handstand push-ups take a bit of practice, but they are worth the effort. It's easiest to do them against a wall, or have a training partner hold your feet. If you are a gymnast, you can probably do them in the center of a room without support.

Lower yourself as far as you can, then push yourself back up. If at first you can only dip a little, that's OK. Do two or three sets of six reps lowering yourself just a short ways. But as your strength increases, progressively lower yourself further and further, beginning with one set, then a second set, then all three. Strive to go all the way down.

There are many ways to do push-ups. One time I was teaching a class of 35 students and asked each one of them to come up with a different variation - and they did. Use your imagination and you will discover all kinds of power-building push-ups. Here are few more that should be self-explanatory.


Hands set wide Feet-on-chair, hands on floor

Hands touching Back-of-hands

Speed reps Hop-across-the-floor

Slow reps Fast reps

Lower slowly, upward explosively

Clap hands between each rep

Knuckle push-ups Thumbs only pushups

Finger tips push-ups Edge-of-hand push-ups

One finger push-ups Partner-sitting-on-back



Although all push-ups are good, those that position your arms directly underneath your shoulders and allow you to tuck your elbows tight against your sides are the most beneficial for developing punching power.

FREE TIP: If you do your push-ups on the same day you practice your fighting art, it's best to do them at the end of the class. If you do them at the beginning, say as part of your warm up, you will be too tired to throw quality punches during your class.


This is an excerpt from my book POWER FIGHTING: How To Develop Explosive Punches, Kicks, Blocks, and Grappling


This and other martial arts books can be seen on my web site at LWC BOOKS http://www.aracnet.com/~lwc123/


Loren W. Christensen

Sensei J. Richard Kirkham


217-268-3329 Ext. 5

Sensei J. Richard Kirkham is a 25 year martial art veteran. He is a dual certified teacher with a Bachelors of Science Degree in Physical Education with a background in Special Education, Exercise Physiology, Movement Education, and Behavioral Modification. He is presently a full time in home tutor, self-defense instructor, and body guard. Mr. Kirkham is presently teaching in the Arcola IL area, located near Champaign-Urbana. Sensei Kirkham has one challenge which has yet to fail him, he can increase anyone?s striking power 50% to 100% in one lesson. For those who cannot see him in person. He offers the same service along with others on affordable custom video tapes has the unique service of offering in home classes so that people may learn self-defense in the privacy of their home without worrying about travel after a hard days work.

Please send any articles you wish to contribute to martialartists@hotmail.com with contribute as the subject. Thank you for your support. :-)


SEMINAR NOTICE Tony Blauer will be teaching in New York City on Saturday December 19th. (We know it's close to Christmas, but this'll keep you sharp in case an elf tries to steal some of your gifts) The seminar will take place at CHAU'S MARTIAL ART CENTER @ 1:30 PM until 5:30. Emphasis will be on defending from a tackle and street realistic grappling flow drills. For more info or to confirm your spot please email us. DATE: DECEMBER 19th TIME: 1:30 - 5:30 COST: $75 at the door $65 in advance by credit card, ADDRESS: 159 West 25th Street, Mid-town Manhattan. PHONE: Montreal 514.482.1643 NYC (Chau's) 212.633.8865 The new GROUNDFIGHTING vs. AN ARMED ASSAILANT will be available as well as our other tapes, new audio tapes and brand new TCMS T-shirts. *Special for new attendees. Attend with a friend and pay only $100 for both ($50 each) *Mr. Blauer is available for private lessons on Sunday the 20th

The North London & Middlesex Martial Arts Festival for Disabled People has now been re-scheduled for 18 February 1999. The Festival and related events in other parts of the UK is part of a national programme to develop martial arts for disabled people, whether they have a physical or learning disability or are multiply disabled. The Festival programme provides a taster of several martial arts for people to try out. From this we can channel people in to local clubs in their area. For further information please contact Terry Taylor via e-mail: terry.taylor@dial.pipex.com


Got your email thru Terry Taylor. I have a FEW dates, you may wish to include in your ezine...... NOV 1st RICK JACKSON 7th DAN, Olympiad Sports Centre, Chippenham, 1030-1230pm. NOV 8th brown/black belt training/grading, JOHN COX 5th DAN, TROWBRIDGE, Wiltshire, 12-3pm NOV 15th RICK CLARK 8th DAN, Kyusho-jitsu, £20, 12-4pm, TROWBRIDGE, Wiltshire....Ticket only - order now NOV 22nd Circle of Knowledge Seminar, 12-3pm, £3.50, WATFORD, Herts. Contact Bill, 01582 792625


Andy Wright

International Karate-do Alliance UK & European Representative



Add Your Martial Arts Links. If you would be kind enough to reciprocate and add a link to http://tutor.hypermart.net/martialarts_ezine.html, or if you prefer a graphical link the code is

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You will be one of those responsible for spreading the word about our (yours and ours) Martial Arts Ezine. As we receive more and more links and get more and more martial arts ezine contributors and martial arts ezine advertisers, some of the older martial arts links may be removed. However, I will add links to the last 10 martial arts ezine pages which had been registered to search engines so that martial artists and martial art enthusiasts will continue to be able to access your link. (No links, articles, or classifieds are related to the Martial Arts Ezine and we are not responsible for their content nor are they responsible for ours)

The Martial Artist's Information Base http://www.techie.net/~corbel/ma
This website includes links to other martial arts schools and info. http://www.infinet.com/~bmorgan1
The Art of Martial arts: Theoritical foundations and schools of thought associated with martial arts. From a student seeking the path to enlightenment.http://members.xoom.com/adamigdal/Index.html
Sir: here is our web page address,,,,,,thank youhttp://in-119.infospace.com/h.p/shnoozle1
Hello: I found your site while surfing the 'net, under "martial arts" with Excite. My name is Mindy, and I represent the North American branch of Sakura(R) Martial Arts Supply Co., your Local Global Connection for World Class Martial Arts Supplies. We would be pleased to exchange links with you. Our URL is: SAKURA MARTIAL ARTS SUPPLY CO. http://www.sakura-0.com
Hello! I'm a martial artist myself, and recently I decided to create one of my first web sites, so if you'd like to insert it into your page you're welcome to do so. http://members.tripod.com/~grigorythegreat/kung-fu.html and http://members.tripod.com/~grigorythegreat/TaiChiPage.html
I have to admit I was pleasantly surprised! More intelligent, well researched writing than some of the rags on the newsstand! Please add my link - (site still under construction)


Makoto Kabayama

Kabayama Bushidokan

Jeet Kune Do Concepts and Philosophy

The martial arts section of Eric Liao's homepage. Links, videos, and a self written martial arts tutorial.

I think it's great that you're putting out a free martial arts ezine. I haven't had time to read through the articles yet, but I will. I'd like to be added to your ezine's mailing list.


Jade Dragon Onlin