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Nutrition Factor has authored the information displayed on this page from decades of training in martial arts, primarily Kempo and Aikido.  While we have much information to provide and will do our best to do so, we iterate that there is no substitute for real training with a good master.


Before performing activities that use most or all of one’s body for a period of time, I recommend spending about half an hour stretching. The rules for stretching are simple: Fast and painful is bad. Slow and steady is good. ** Remember to take twice as long to exhale as you do to inhale.

Neck rolls – use a forward semi circle motion avoiding rolling your neck back 

Shoulders – hold your arms out and circle front, back … use small circles and big ones


Body- body rotations





Pushups- regular knuckles, center knuckles, index knuckles, wrist, fingertips

Situps- crunches, jackknives,

Lunges- stepping forward

Extensions- holding out a weight or object, concentrate on reaching as far as possible

Blocking and Evasion

 There are many different styles that use different ways of blocking, parrying, or evading attacks.  The best way to block an attack is to avoid it all together, however that is not always possible.  Most of th blocks explained here are techniques I’ve learned training in Kempo, which is a Karate derived from a need to use Shaolin Kung Fu to denend one’s self in street fights against other martial arts.  I will start by explaining the fundamentals of some basic blocks.

-          Don’t over extend your self on a block, it’s probably one of the easiest mistakes to make.  Over extending or ‘reaching to far’ in any direction could also be described as reaching out for an attack that would not have hit you in the first place

-          There is no need to ‘tense up’ when blocking.  One should be relaxed, focusing one’s physical energy on the part of the body used to perform the block.

Using Your Hands

 Our hands are our most useful tools.  We don’t always think of them as weapons, which is certainly a good thing, however even an empty hand can be one of the most versatile and powerful weapons in any arsenal.  One good rule when striking is to eliminate any excess movement.  Note that a fake, or diversionary motion is not necessarily excess movement.  Speed and relaxation go hand in hand.  One should focus energy through one’s target.


  Kicking, while not always the best course of action to take in combat, can produce some of the most devastating attacks in all of martial arts.  It may be hard to believe, but every kick begins with the same general movement, a picking up of the leg while keeping one’s knee straight in front of one’s self in a neutral position, keeping the type of kick being produced hidden from the opponent.

Aggressive techniques are those that involve either the attack, or a response to an attack that uses mostly strikes to disable one’s opponent.

Passive techniques are those that use another’s energy against themselves, diverting it in another direction and throwing them off balance.

Much more coming soon……………..