Morning workout.

I woke up early this morning went outside and began to warm up by stretching and then got into some calisthenics. First up was a set of Hindu Squats. Hindu squats are simply a great excercise for building explosive power and strengthening the lower back, calves, and chest as well as increasing lung capacity. Done properly they can build real power in a short period of time. In order to reap the rewards from Hindu the squat, proper attention must be paid to form and breathing.

A set of Hindu squats was followed by a set of regular push ups and then some Hindu Push ups. Then back to a set of hindu squats followed by knuckle push ups, and palm in push ups. Then I did a third set of hindu squats followed by more push ups. Then I moved on to concentrating on my core with sit ups, crunches, V-ups and back raises.

I then switched to some weight training working with dumbells. I did front and side lateral raises 3 sets of each and then moved on to triceps extensions finishing up with dumbell preacher curls and alternating dumbell curls.

Delayed Sword

1. NAME: This technique derives its name from its basic sequence of movements. The chop (handsword) is delayed by the insertion of a kick prior to its use. Thus the name DELAYED SWORD.

2. THEME: This technique was designed to teach you how to create distance while blocking your opponent's extended arm with your forward arm. You then can follow up with a longer range weapon (in this case a kick using the forward or lead leg) to a target that is farther removed from you. It also teaches you how to gauge distance with your kicking leg, which in turn enables you to properly gauge the distance of your extended hand weapon.

3. THE ATTACK: In the IDEAL PHASE of the technique the attack is from the front. As your opponent grabs your lapel with his right hand, some of the WHAT IF factors that can occur are:
   1. His attacking arm may be bent when pulling you forward.
   2. His attacking arm may be straight and locked out.
   3. His attacking arm may be initially bent and then pushes you out.
   4. His right foot may be forward when grabbing.
   5. His left foot may be forward when grabbing.
   6. He may be leaning forward when grabbing.

      In addition, visualise the attack to be:

   7. a right push instead of a grab.
   8. a right punch instead of a grab.
   9. a two-hand grab.
   10. a two-hand push instead of a grab.
   11. a right kick followed by a right punch.
   12. others

4. In your early stages of learning it is a good idea to utilize your more coordinated hand to the front when defending yourself.

5. The transitory cat stance of your second move assures proper alignment, which in turn promotes accuracy. It also enhances the speed of your action in addition to allowing you to FORMULATE according to the prevailing circumstances.

6. Learn to fully take advantage of body momentum via MARRIAGE OF GRAVITY (height) as well as forward momentum (depth) when executing your last move (right outward handsword).

7. During the execution of your last handsword, angle your strike so that you diagonally cut down, through, and across your opponent's body to check his height, width, and depth zones.

8. It is highly suggested that you also experiment with various methods of execution (thrusting vs. snapping your right handsword on the last move).

9. Familiarise yourself with the basic coordination levels of movement. Learn to increase the efficiency of your movements by adhering to the following:
   1. When moving back, utilize the opposite hand of the foot that steps back (opposite hand/opposite foot).
   2. When moving forward, utilize the same hand as the foot that moves forward (like hand/like foot).

10. During the course of your last move, be sure that your left hand supports your second line of defence with a positional check.

RANK REQUIREMENTS

REQUIRED TECHNIQUES FOR YELLOW BELT
(In the order they are to be taught) KATAS - Short 1 (Right side:A); Blocking Set 1

INFINITE INSIGHTS - VOLUME 5 - Page 71

1. DELAYED SWORD (front- right lapel grab)

1. With your feet together step back with your left foot toward 6:00 into a right neutral bow stance, facing 12:00, while simultaneously executing a right inward block to the right inner wrist of your opponent. At the same time position your left hand at solar plexus level as a precautionary check against further action.
2. Immediately slide your right foot back into a cat stance.
3. Without hesitation deliver a right front snapping ball kick to your opponent's groin.
4. Plant your right foot (back lo its point of origin) into a right neutral bow, facing 12:00, while employing Gravitational Marriage, as you strike with a right outward hand sword to the right side of your opponent's neck. Immediately slide your right hand (after the strike) to the right wrist of you opponent as a precautionary check.

2. ALTERNATING MACES (front- two handed push)

1. With your feet together, and as your opponent pushes you, step back with your left foot toward 6:00 into a right neutral bow stance, facing 12:00, while simultaneously executing a right inward block to the outside of your opponent's left arm, while your left hand cocks to your left hip.
2. Immediately collapse your right arm across the lop of both of your opponent's arms (to act as a check), as you deliver a left vertical thrust punch to your opponent's sternum or solar plexus, while torquing into a right forward bow stance. Remember both stance change and punch must work in synchronization with each other in order to maximize the force of the punch.
3. Have your left hand (after the punch, shift palm open and down) on top of both your opponent's arms (to check) while simultaneously having your right hand rapidly travel inside of your left arm and out into a right outward back knuckle strike to the right temple of your opponent, while pivoting back into a right neutral bow stance. (The torque stemming from the stance change will greatly increase the whipping action of your right hand).
4. Immediately have your right hand snap back into a checking position.

3. SWORD OF DESTRUCTION (front- left straight or round house punch)

1. With your feet together, step back with your left foot toward 6:00 into a right neutral bow stance, facing 12:00, as you simultaneously execute a right outward extended block to the left inner wrist of your opponent's left punch. Your left hand should be in a positional check, covering your solar plexus.
2. Immediately slide your right foot back into a cat stance.
3. Without hesitation deliver a right front snapping ball kick to your opponent's groin.
4. Plant your right foot forward (to its point of origin) into a right neutral bow, facing 12:00 and while employing Gravitational Marriage execute a right inward hand sword strike to the left side of your opponent's neck.
5. Immediately snap your right hand back to the left inner wrist of your opponent to act as a check.

4. DEFLECTING HAMMER (front- right front thrusting ball kick)

1. With your feet together step back with your left foot toward 7:00 into a right neutral bow stance (to move out of the Line of Attack), while simultaneously executing a right downward diagonal block, against the outside of your opponent's right kicking leg. Your left hand checks at your solar plexus.
2. Without hesitation and while still in your right neutral bow, shuffle forward as your left hand checks inward and toward your opponent's biceps. Your right hand cocks at the right hip in preparation for an elbow strike.
3. Just as you conclude the shuffle execute a right inward horizontal elbow strike to your opponent's face, "with" a left sliding check down and onto your opponent's right elbow.

5. CAPTURED TWIGS (rear- bear hug around waist with arms pinned)

1. With your feet together and your opponent's arms around you, step toward 9:00 with your left foot into a horse stance, facing 12:00, as you simultaneously pin your opponent's hands (to your body) with your left hand. Just as your weight settles into your horse stance execute a right back hammer fist strike to your opponent's groin.
2. Immediately bring your right foot into a right cat stance (turning 90 degrees while facing 3:00) as your left hand releases the pin, clears your opponent's left arm and covers the front of your face as a check if needed. Simultaneous with the action of your left arm have your right hand cover your groin and proceed to clear opponent's right arm.
3. Do a right heel stomp to your opponent's right instep.
4. Slide your right foot toward 4:30 into a horse stance, facing 1:30. Immediately have your right forearm contour up the middle of your opponent's body as you execute a right vertical obscure elbow strike to the underside of your opponent's chin. Have your right arm snap back after the strike and cover your groin

6. THE GRASP OF DEATH (left flank right arm headlock)

1. With you bent forward and your opponent to your left applying a headlock with his right arm, initiate your action by tucking your chin to the left and against your chest, as you grab your opponent's right wrist with your right hand. All of this is done as your right foot steps forward toward 12:00 into a right close kneel stance while simultaneously grabbing your opponent's right inner thigh with your left hand and pinching the flesh of that leg with as much strength as possible. Your opponent will experience a horse bite effect if it is done correctly. Be sure you continue checking the outside of your opponent's right leg with your left knee.
2. As your opponent reacts to your pinch and releases his grip, have your right hand bring his right arm over your head and down to your chest, making sure that your right forearm angles diagonally while acting as a check.
3. Immediately release the grip of your left hand and have your left foot step forward toward 11:00 into a left neutral bow stance as you simultaneously strike the back of your opponent's right elbow with your left forearm while pulling in and toward you with your right hand. This action should cause your opponent to step forward with his left foot prior to bending over at the waist.
4. Roll your left forearm on the back of your opponent's right elbow until your left forearm is parallel to the ground. Now slide your left hand to your opponent's right elbow. While controlling your opponent's right elbow with your left hand, pivot into a transitional left forward bow, facing 11:00 as you immediately execute a right snapping vertical punch to the base of your opponent's skull, behind his right mastoid bone.

7. CHECKING THE STORM (front - right step through overhead club)

1. Standing naturally with your feet together, as your opponent swings his club in an overhead fashion, quickly step off the line of attack, to your right toward 3:00 with your right foot . Simultaneously drag your left foot toward your right foot as you form a 45 degree cat stance facing 10:30. Without a break in the flow of your action execute a right inward hand parry followed by a left extended outward block (employing the "Double Factor" principle) to the right inner wrist of your opponent's right arm. During the natural flow of your motion have your right hand stop, hand open, to act as a check in front of your solar plexus.
2. Immediately execute a left front snapping ball kick to your opponent's groin.
3. Plant your left foot (toward 10:00) as a gauging leg toward your opponent (twist stance), as you deliver a right snapping knife edge kick to the inside of the opponent's right knee.
4. Plant your right foot toward 10:00 into a right neutral bow, and while employing Gravitational Marriage, execute a right outward back knuckle to the left temple, as your left hand checks at the solar plexus.

8. MACE OF AGGRESSION (front- two hand lapel grab - pulling in)

1. With your feet together and your opponent grabbing your lapel with both of his hands, while pulling you in and toward him, execute a right stomp on the arch of your opponent's right foot while simultaneously striking diagonally across the bridge of your opponent's nose (from 1:00 to 7:00) with a right inward downward raking back knuckle strike. Have your left hand pin and check both of your opponent's hands at the same time the stomp and strike are taking place.
2. Continue the motion of your right arm so that it travels horizontally and down, striking both of your opponent's forearms in the process which in turn will force your opponent to bend forward.
3. Immediately execute a right inward horizontal elbow strike to your opponent's left jaw making sure that you follow through with your action.
4. Without hesitation return with a right outward horizontal elbow strike to the right jaw of your opponent.

9. ATTACKING MACE (front - right step through straight punch)

1. With your feet together, drop back with your right foot toward 6:00 into a left neutral bow stance, facing 12:00, as you execute a left inward block to the outside of your opponent's right punch. During this action your right hand cocks to your hip (fist clenched and palm up).
2. Immediately pivot into a left forward bow stance as you execute a right straight thrust punch to the right lower ribcage of your opponent. Make sure that your left hand is open as it checks your opponent's right elbow.
3. Circle your right hand clockwise down, in, over, and around your opponent's right arm as you counter grab the outside of your opponent's wrist. Immediately pull your opponent toward you while simultaneously delivering a right roundhouse kick to the groin. During this action cock your left hand at your left hip (fist clenched and palm up).
4. Drop forward into a right neutral bow, facing 12:00, while simultaneously executing a left snapping vertical punch to your opponent's right kidney, "with" your right leg On and Over the Line of Entry. (your right knee is inside of your opponent's right knee and pressing up against it). Simultaneously pull the opponent's right arm down and to the right checking their height, width, and depth zones.

10. SWORD AND HAMMER (right flank- left hand shoulder grab)

1. While you are standing naturally, your opponent (standing between 3:00 and 4:00) grabs your right shoulder with his left hand. Step off and to your right with your right foot toward 3:00 into a horse stance, facing 12:00 while striking your opponent's throat with a right upward outward diagonal hand sword. Simultaneous with this action pin your opponent's left hand to your right shoulder with your left hand.
2. As your opponent reacts to your hand sword strike and bends backward, execute a right back hammer fist strike to your opponent's groin as you settle your stance utilizing Gravitational Marriage.

BASIC SKILLS

STANCES

• Attention
• Horse (Training)
• Neutral Bow
• Forward Bow
• Reverse Bow
• One Leg (Crane)

BLOCKS

• Thrusting Inward
• Vertical Outward
• Upward
• Outside Downward
• Hammering Inward
• Extended Outward

PARRIES

• Inward
• Outward

PUNCHES

• Thrusting Straight
• Snapping Straight
• Thrusting Vertical
• Snapping Vertical

STRIKES

• Back Hammerfist
• Inward Handsword
• Outward Handsword
• Thrusting Heel Palm (Straight)
• Inward Elbow
• Outward Elbow
• Back Elbow
• Obscure Back Elbow
• Inward Overhead Elbow
• Outward Overhead Elbow

FOOT MANEUVERS

• Step Through
• Step Drag
• Drag Step
• Cover
• Front Foot to Back Foot Switch

FINGER TECHNIQUES

• Straight Finger Thrust
• Overhead Claw
• Outward Whip

KICKS

• Front Snap - Ball
• Side Snap - Knife Edge
• Back Snap - Heel
• Roundhouse

S.G.M. ED PARKER

Edmund Kealoha Parker (March 19, 1931–December 15, 1990) was an American martial artist, promoter, teacher, and author.

Parker was born in Hawaii and raised a member of The Church of Jesus Christ of Latter-day Saints.^[1] He began his training in the martial arts at a young age in judo^[2] and later boxing. Some time in the 1940s, Ed Parker was first introduced to Kenpo by Frank Chow. Frank Chow introduced Ed Parker to William Chow, with whom Parker trained while serving in the Coast Guard and attending Brigham Young University. In 1953 he was promoted to the rank of black belt.

Parker opened the first commercial karate school in the western United States in Provo Utah in 1954.^[3] By 1956, Parker opened his Dojo in Pasadena, California. His first black belt student was Charles Beeder. There is controversy over whether Beeder received the first black belt awarded by Parker.^[4] The other black belts in chronological order up to 1962 were: James Ibrao, Rich Montgomery, Rick Flores, Al and Jim Tracy of Tracy Kenpo, Chuck Sullivan, John McSweeney, and Dave Hebler.^[5] In 1962, John McSweeney opened a school in Ireland, which prompted Parker to change the name of his organization from the Kenpo Karate Association of America to the International Kenpo Karate Association.

Parker was well known for his business creativity. He helped many martial artists to open their dojos. He was also well known in Hollywood where he trained a great many stunt men and celebrities; most notable was Elvis Presley, to whom he awarded a black belt Kenpo. He also left behind a few grand masters who are know around the world to this day such as Frank Trejo who runs a school in California.^[6] He also helped Bruce Lee gain national attention by introducing him at his International Karate Championships. He served as Elvis Presley's bodyguard during the singer's final years, did movie stunt-work and acting, and was one of the Kenpo instructors of martial arts action movie actor Jeff Speakman. He is best known to Kenpoists as the founder of American Kenpo and is referred to fondly as the "Father of American Karate". He is formally referred to as Senior Grand Master of American Kenpo.

Parker had a minor career as a Hollywood actor and stunt man. His most notable film was Kill the Golden Goose.^[7] In this film, he co-stars with Hapkido master Bong Soo Han. His acting work included the (uncredited) role of Mr. Chong in student^[8] Blake Edwards' Revenge of the Pink Panther.^[9]

Edmund K. Parker died in Honolulu of a heart attack on December 15, 1990. His widow Leilani Parker died on June 12, 2006. Of their four surviving children, only his son, Ed Parker Jr., remains active in the system his father created.