burklerk pinsinchai

Coban "The Cruncher" Lookchaomaesaitong vs Orono

oldskool parkour method naturelle 1930s

Georges Hebert and Methode Naturelle®

method naturalle

Erwan Le Corre is the founder of MovNat®

SEAL Qualification Training

Dave Castro at 0.51
6.09 Lt Michael Murphy

overhead squat, GHD, superman extensions
Dave Castro instruction.

shoulder press
dead lift

frank cucci
navy seal instructor
JKD instructor

The Bullet Proof Mind: Lt. Col. Dave Grossman

the explosion of violence.
medical support in 1930s vs medical support modern day

australia& new zealand in violence

psychology in combat
1870s medical technology
late 80s and 90s violence increase
law enforcement agreesivelively engaging criminals

young offenders
children up until 5 or 6 yrs cannot tell difference fantasy and reality

tv powerful influencer on children, activities spent 2nd to sleep
things learnt in young years not forgotten

The Bullet Proof Mind: Lt. Col. Dave Grossman part 2

link between media violence vs real world violence
japanese in world war 2. tie up enemy, get young private to bayonet enemy. at night given the best food and women. so associate pleasure to violence

desensotise to human suffering, but also linking pleasure to it.
laughing and cheering

stimilus - response
DISIPLINE - to be entrusted with lethal force
in the training

case study
michael cunneel 8 shots 8 hits
master of video games.
"shot everything that popped on his screen"
video games give bonus for head shots
disciplined violence


copycat crimes
toll booth fire
"natural born killers"
interpersonal aggression is a universal phobia
will modify human behaviour

Warrior is the 5 percenter holding society together
2 people on battlefield
warrior and victim
role models who stay within the rules
positive warrior images. tradition of the knights
new centurions, dedicated to right and justice

dear god where do we get such men, each generation new giants should arise. damned and doomed. if warriors are gone.
building and nurturing
face evil.

most of the world is sheep.
wolves will feed on sheep.
sheep dogs. will not turn on flock, but yearns to face evil, when time arises

everyone else runs away from the sound of guns.
warrior advances to the sound of guns. thriving in the place of interpersonal aggression.
liberty vs security
warrior constantly ready, reducing probability of aggression.
understanding agression. just like magic, as it is not outstanding after understood.

defensive agression
predatorory agression. not escape but to conquer
action faster than reaction

difference between cops and crims. 8hr job vs 24hr job

warrior spirit
know how to use the gun and willing to use the gun
to prevent using deadly force, when needed

moments of combat
cognitive dissonance
one message bad to kill people vs to kill people

shedders of innocent blood

law enforcement officer bears deadly force under gods will
willingness to pull trigger
time to ask the question before ahead of time, not in the heat of battle. moment of truth.
place in scenarios and work through scenarios
mid brain, fore brain.
exhilaration + remorse in the brain. job well done.
taking pleasure in the fact we are to contribute, not pain in the others.

innoculation vs getting hit
alive to know you're shot is okay
1) enemy nolonger threat. get out a get medical support
2) worst case. anybody has in them shoot you once, has in them to shoot you again. train to keep going. continuing to fight, tap power of adrenalin

bone hits hurt, tissue wounds may not hurt.
resolve will to win.
phrase written in a saigon bunker "never lived until you almost died."

location. SITREP. prepared family for worst case

do what I tell
get away
seek help
do not go to my body

breath for 4 count
hold 4 count
out 4 count
hold 4 count

execute in combat as in training
consolidation and organisation


Part 8
post traumatic disorder
food, water, sleep
memory spacial oriented
human brain will abhore vacuum
debreif essential to long term survival
extracting valuable insight
memory resconstruction
75% learning in debreif
after action review

part 9

purification ritual.
symbol by civilisation. ceremony.
law enforcement funeral
you survive and another person dies
normal reaction midbrain. thank god it wasnt me
pain shared, pain divided. social support network.

life not death
set aside self distructive thoughts

combat breath.

rats in water, survival mindset
conditioned to it
inoculate to the stress

psychological preparation
always willing to train

"Inoculation is the placement of something that will grow or reproduce, and is most commonly used in respect of the introduction of a serum, vaccine, or antigenic substance into the body of a human or animal, especially to produce or boost immunity to a specific disease; but also can be used to refer to the communication of a disease to a living organism by transferring its causative agent into the organism, to implant microorganisms or infectious material into a culture medium such as a brewers vat or a petri dish, to safeguard as if by inoculation, to introduce an idea or attitude into someone's mind, any placement of microorganisms or viruses at a site where infection is possible such as to increase soybeans' nitrogen fixation one can treat soybeans at planting with Rhizobium japonicum inoculant."

preparation for retirement from your role
bull elephant
archetype - warrior,
to transition archetype, e.g. into the sensei, the old healer. not always the one walking the streets. e.g. shinobi.
1)social support network outside of work
2) continue to contribute
3) a plan

things sustained us in the yer

1944 on christmas eve 82 airborne division with Dave Grossman
brother are you looking for a safe place

gauze to dress wound


forebrain - human
midbrain - animal, fight flight feed fade

slow motion time
family and spirtual realm in the moment of truth

intensified sounds

"bullets don't work" shooting until a bullet works

you are only sick as your secrets
loss of bladder and sfincter control in control...dude we shit our pants, literally

know no fear and do the job
know the fear and do the job
know no fear and do not do the job

paintball emissions

instinctual and cultural condition
5000 yrs of lies
remote warfare, fighting from distance vs fighting at bayonet range
revolution in training
deadly force a conditioned response
stimulis response
close range interpersonal human aggression
medical, corpsmen, reverand not dieing of psychological trauma

erik paulson australia 2004 4 knees,

deep knee
quick knee
head cutting knee
running knee
outside knee

curve knee
spear knee

response after knee to head:
body fold
body upright

erik paulson australia 2004

back cracks
knees, form technique
duck feet
chop arms
spear arms

CrossFit Acronyms and Abbreviations

CrossFit Acronyms and Abbreviations

AMRAP: As Many Reps (sometimes Rounds)as Possible
ATG: Ass to Grass
BP: Bench press
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total - consisting of max squat, press, and deadlift.
CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You'll need a CFJ subscription.
CFWU:CrossFit Warm-up
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
FS: Front squat
GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
GHR(D) Situp: Situp done on the GHR(D) bench.
GPP: General physical preparedness, aka "fitness."
GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
KB: Kettlebell
MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MP: Military press
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
Pd: Pood, weight measure for kettlebells
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparednesss, aka skill training.
SN: Snatch
SQ: Squat
SS: Starting Strength; Mark Rippetoe's great book on strength training basics. Available right here.
Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups.
Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
TGU: Turkish get-up (See exercise section)
TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You'll Be Fine (liberally applied in spray form)

powerlifting vs weightlifting

powerlifting tests limit strength (with or without lifting aids),

weightlifting tests ballistic limits (explosive strength) with smaller weights, such that the lifts must be executed faster and with more mobility, because of a greater range of motion during the lifts.

why powerlifting should be called forcelifting
and olympic weightlifting should be actually termed "power-lifting".

index-banner (115K)

Choose your martialarm

Two Arm No padding wing chun kung fu training dummy

Front Arm Large padding wing chun kung fu training dummy

Two Arm Small padding wing chun kung fu training dummy

Front Arm Small padding wing chun kung fu training dummy

A dynamical model of muscle activation, fatigue, and recovery.

A dynamical model of muscle activation, fatigue, and recovery.
Jing Z Liu, Robert W Brown, and Guang H Yue
Department of Biomedical Engineering, Cleveland Clinic Foundation, Cleveland, Ohio 44195, USA. liuj@bme.ri.ccf.org
A dynamical model is presented as a framework for muscle activation, fatigue, and recovery. By describing the effects of muscle fatigue and recovery in terms of two phenomenological parameters (F, R), we develop a set of dynamical equations to describe the behavior of muscles as a group of motor units activated by voluntary effort. This model provides a macroscopic view for understanding biophysical mechanisms of voluntary drive, fatigue effect, and recovery in stimulating, limiting, and modulating the force output from muscles. The model is investigated under the condition in which brain effort is assumed to be constant. Experimental validation of the model is performed by fitting force data measured from healthy human subjects during a 3-min sustained maximal voluntary handgrip contraction. The experimental results confirm a theoretical inference from the model regarding the possibility of maximal muscle force production, and suggest that only 97% of the true maximal force can be reached under maximal voluntary effort, assuming that all motor units can be recruited voluntarily. The effects of different motor unit types, time-dependent brain effort, sources of artifacts, and other factors that could affect the model are discussed. The applications of the model are also discussed.
Metabolic activity, or the consumption of energy
through conversion of non-living materials into cellular

In the most basic sense, DNA controls anatomy (how things
are built) and physiology (how things work).

The most prominent
function of mitochondria is rooted in energy metabolism.
A set of reactions intimately involved in ATP
production (known as the citric acid cycle or Kreb’s
cycle) and the electron transport system occur within
the mitochondria.

snatch & the grey man