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IrainIng
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Skills

by W)Rld OtAMpioN
Benny The Jet
UroukIez

whrh Bill FarIcas

ANd Stuart
Sobcl

HQ UNIQUE
U r PUBLICATIONS
Assisting Benny Urquidez is Dale Jacoby

Graphic Design/Tim Chapman

Cover Photo/Robert Reiff
Interior Photos/Ed Ikuta, Dave King, Stuart Sobel
* UNIQUE PUBLICATIONS, INC., 1981
All rights reserved
Printed in the United States of America
ISBN No.: 0-86568-015-9
Library of Congress No.: 80-54831
 I give the glory to the Lord and the dedication to my family. To my inspiration,my
wife Sara and daughter Monique, who make it all worthwhile. To my mother, who
always believed in me and my talents and never let me down. To my brother Arnold,
the finest trainer in the world, who brought these talents out. To my brothers Ruben,
Smiley, Blinky, Mando, Manuel and my sister Lily who went through it all with me.
I would also like to give a special thanks and a sincere word of appreciation to my
first instructor Bill Ryusaki, who gave me much needed encouragement and consid¬
eration when I first began my martial arts training at the age of eight. I have not
forgotten.
Contents
ForwarcI_ 6
PreFace_ 7
SpEEd_s
Power_i 0
TiiviiNq_12
lARqET Areas_ 14
Strategy_»
Nutrition_ 20
CoNdiTioNiNq_22
Impact_58
BaLance_e?
EvAdiNq ANd BLockiNq_78
HANd TecHnkhjes _ 108

Foot Techniques 132

TecHnIques In MorioN -162

CoORdiNATioN_ 190
Rules Of DiscipliNe 210

Rules Of FiqkriNq_211
Philosophy Of A ChAMpioN __212
Bios-2i3
AbouT The AuThoR -214
 Martial arts are generally thought of in terms of a style or system which is loyally
supported with the same fervor given to a fraternal organization. Full-contact karate
does not claim any one style. Rather it gives credit to all of the fighting arts for its
application. Through this sport, new techniques in training and competition have
surfaced by modifying many of our traditional methods.
Being the pioneer in any sport always means traveling a path full of pitfalls. The
men to meet this challenge were few in number. They came primarily from the ranks
of traditional karate, trying to fill the void of competitors. Some succeeded. Most
didn’t.
When the history books are written about these early men and women of full-
contact karate there will be a special place of honor given to Benny Urquidez. He
has bridged that chasm between amateur and professional and by doing so blazed a
trail for others to follow.
Nicknamed “The Jet” because of his quick effective style, this versatile champion
has traveled the world competing with the best that a country had to offer. He has
bested the best in their own home towns, playing by their own rules. But perhaps just

new converts to the sport as well.

Benny “The Jet” fights like a champion, but just as notable, he also has the atti¬
tude of a champion. The Champ looks upon the entire matter of competition as
exciting, enlightening and an exercise in mental strategy as well as physical ability.
After numerous requests by his legion of fans to write the first book on his train¬
ing and competing techniques, he has finally agreed. But where do you begin?
Over the many years that Benny Urquidez has taught the martial arts and the
thousands of students that have learned from him, he has noted a similarity in the
questions that were asked. They seem to be universal, with each step of training
bringing forth new problems to solve in the mind of the student.
He has taken the most frequently asked questions and answered them for all to
understand. The questions have been separated into the chapter headings that divide
the book. It is hoped that this method will enhance your learning experience.
Benny Urquidez was a champion competitor in the traditional arts for over
14 years. All of the techniques he uses in the ring are credited to their origin in the
martial arts. For that reason this book is perfect not only for the karate practitioner
and the tournament fighter, but also for the full-contact competitor. Everything you
see in this book has been tried and proven in actual competition. It works for him, it
works for his students. With practice and a desire to be the best, it will work for you

Stuart Sobel
Emil Farkas
 To my knowledge, this is the first book on professional full-contact karate. The
overwhelming number of requests for me to put my thoughts and techniques down
on paper prompted me to pass on to you the knowledge and methods which have
made me the competitor I am today.
When full contact first began as a sport in the United States in the early seventies,
few saw any future in it. Many saw it as detrimental to traditional karate. I felt just
the opposite. Here was a sport that could open up new vistas, allow the martial artist
freedom to explore new methods and combine them with already established tech¬
niques for a better, more practical form of combat. I also realized that unlike boxing,
traditional karate had no mass audience appeal because it was all based on tech¬
niques pulled short of the target. It was extremely difficult to follow, except for the
trained eye. I felt that with full contact, a whole new world would open up which
would benefit the traditionalist as well as the experimentalist.
As the sport grew and became recognized, one drawback became apparent. Few
fighters were ready to step into the professional ring. Those who tried soon dis¬
covered that full-contact karate was unlike its nonprofessional counterpart. An even
larger problem was that few trainers were available to teach these upcoming fighters
the proper methods of full-contact fighting.
That is the major reason for this book. I have been fortunate in having the best
coach from the very beginning, my brother Arnold Urquidez, and in being given the
freedom to experiment with my own ideas. Through dedication and hard work, I
reached the top in the sport. Now I want to take this knowledge and pass it on to

My major objective is not to discard the traditional arts. They are my foundation.
I want to expand the minds of all of you who are ready to learn. I want to show you
that there are modified methods that can and do work. The key is to learn to adapt
yourself to your situation and flow with it. Don’t restrict yourself. If I can accom¬
plish this for you, then I will have done my share in the growth of the sport. I
sincerely hope, as you read through these pages, that you will go with what I am
saying and take it as far as you can. You’re only limited by the goals you set.
Benny Urquidez
IS SPEED THE MOST IMPORTANT OVERALL DEVELOPMENT FOR
KARATE COMPETITION?
Yes. For both offensive and defensive techniques you must have speed. Your reac¬
tion time must be quick in order to get in and out. Speed requires quick reaction
time and strength to push and pull your body and your weapons.

IS IT EASIER TO DEVELOP SPEED IN YOUR HANDS OR YOUR FEET?

It is easier to develop speed in your hands because you don’t carry as much
weight.

HOW DO YOU WORK ON DEVELOPING YOUR REFLEXES?

There is only one way to develop your reflexes and that is through repetition.
Initially, you have to mentally train an action until it becomes just that, a reflex.
You develop it through repetition.

CAN YOU TRAIN TO MAKE DISTANCING A WEAPON IN ITSELF?

Distancing can be a weapon, but not by itself of course. You would first test your
opponent with, let’s say, a feint. You see if your opponent moves back or stays put. If
he moves back more than once in reaction to your feint, then you can be pretty
certain that he always will because that is how he has trained. I always say that the
way you train is the way you react. Knowing this bit of information you can create
distance between you and him with a feint, thereby setting him up for a jump kick
or other long range technique.

IS SPEED RELATED TO SIZE?

Usually the smaller person has the advantage because he is closer to the ground
and can maneuver more quickly. The taller person, because of his farther distance to
the ground and his actual physical weight, would be slower than his smaller counter-
WHERE DOES POWER COME FROM?
Power starts from the center of the gut. You can develop power with equipment,
such as weights and bags, but the most important kind of power is mental discipline.
You’ve heard. I’m sure, of some people who are incredibly strong when they were in
some kind of panic situation. It’s not that they’ve trained for it, it is just that their
mental powers took over and they were able to do things that they never considered
doing before. A person can train his mind as well as his body, but the mind and the
attitude have to be right before a person can develop power.

DO YOU THINK POWER IS NECESSARY FOR FIGHTING?

You definitely have got to have power in your hands, legs, gut and mind to be an
effective fighter.

WHAT IS THE DIFFERENCE BETWEEN POWER AND STRENGTH?

People who have power are not necessarily strong. Strength comes internally.
Power comes more from the outside of the body.

WHAT IS THE DIFFERENCE BETWEEN NAUTILUS AND BARBELL

WORK-OUTS?
Nautilus equipment works against your own power and strength. Barbells are
dead weights that work against gravity. Nautilus builds inner strength. Barbells
build outer strength and bulk, which could have a tendency to shorten your reach.

HOW CAN A PERSON STRENGTHEN THE WRISTS?

There are many good exercises that are available. Some of the more popular ones
are squeezing a ball or squeezing vise grips which use a spring for tension. This is
one of the times you can use a barbell or dumbbells. Hold them at a 90 degree angle
and move your wrists up and down.

WILL DYNAMIC TENSION EXERCISES INCREASE STRENGTH?

I believe that dynamic tension is the best kind of strengthening exercise that a
person can do. The reason for this is because you are not pushing with more than
your strength nor less than your strength. You are pushing against your own limita¬
tions. So as you become stronger, the tension increases.

IS HIP ROTATION IMPORTANT IN GIVING YOU POWER?

Yes, hip rotation is very important. However, it is best utilized if, rather than going
into a locked position, it goes past that position of locking. Hip rotation is important

WHAT IS MORE POWERFUL, HANDS OR FEET?

Naturally the feet are more powerful because they are heavier. The muscles are
bigger and the femur bone in the thigh is the largest bone in the body.

CAN A SMALLER GUY BE AS POWERFUL AS A BIGGER GUY?

Yes, definitely. It is not so much the outer bulk but the inner strength that is
important. Then we’re talking about leverage.
WHAT IS YOUR DEFINITION OF TIMING?
Timing means meeting your object with a certaain technique that'

IS THERE EQUIPMENT WHICH CAN BE USED TO LEARN TIMING?

The timing bag and speed bag are used to learn timing. You can learn timing
through pacing yourself when you skip rope and when you run.

HOW IMPORTANT IS TIMING IN KARATE?

Timing is very important. If you get a big person who isn’t very quick, he depends
on timing. A smaller person who is very quick doesn’t rely on timing as much. He
relies more on speed. It is actually very important for any fighter, but a bigger per¬
son is more dependent on it.

WHAT IS RHYTHM?
Rhythm works on a beat and motion. It is a continuing steady pace, a measured

WHAT IS EYE GAP?

Using your eye and your opponent to judge the distance in which to use your
weapons.

WILL CONSTANT REPETITION IMPROVE TIMING?

Yes. Any time you use a technique in a repetitive manner, timing will automati¬
cally come. It will happen naturally.

WHAT IS THE DIFFERENCE BETWEEN REFLEX AND TIMING?

Reflex is a spontaneous reaction process, not a thinking one. It happens automati¬
cally. You have to work on timing to perfect it. Timing you have to see.

ARE BLOCKING AND TIMING INTERRELATED?

Definitely. You have to have your timing down to either avoid or redirect your
opponent’s weapons.

DO YOU THINK USING MUSIC DURING WORK-OUTS IS BENEFICIAL?

Not only is it beneficial, it is also more enjoyable. It can give you that rhythm and
beat that you need.

WHY IS SPARRING THE BEST WAY TO DEVELOP GOOD TIMING?

Sparring is the best because you’re doing it for real. You have an object kicking
and striking back at you. So you are under pressure to pay attention and not let your
WHAT ARE THE MAIN TARGETS IN PROFESSIONAL KARATE?
In competition, the target areas above the waist run in a vertical line known as the
main line. Starting with the top of the head, the nose, the jaw, the throat, the collar
bone, solar plexus, the gut and the bladder. Off to the side parallel to the main line
there is a target area just underneath the heart. Going horizontally across the mid¬
section there are the bladder, liver and kidneys. Below the waist there are the thighs
and calves. No joint, groin, or spine techniques allowed.

WHAT ABOUT THE TARGET AREAS IN A REAL FIGHT?

In a real fight the main target areas are the weakest points such as the bridge of
the nose, the temple, behind the ear, the throat, the groin, the spine, and any strike
against the joints. Of course, you can also include the main target areas you would

ARE THERE ANY TARGET AREAS THAT ARE OFF-LIMITS IN AMERICAN

FULL CONTACT?
Yes. You are not allowed to strike the groin, the throat, the spine, against the joints
and to use any techniques which include down blows.

IS IT NECESSARY TO ALWAYS ATTACK A SPECIFIC TARGET?

Yes. The best target to hit constantly is the body, because the body continually
weakens. There is an old saying that if you hit the body the head will follow. If you
continue hitting the same area over and over you will eventually weaken it and do

WHAT DOES SHARP SHOOTING MEAN?

Sharp shooting is used in training. Do not use your techniques with full power.
Instead, concentrate on forcing your opponent to make an opening so you can aim a
technique to whatever area you want. It is strictly a training device. You do this
without getting hit. This way you can work on your speed, timing and repetition.

WHAT IS THE MOST FRAGILE PART OF THE BODY?

In my opinion, it is the throat.
WHAT DO YOU DO THE FIRST TIME YOU MEET YOUR OPPONENT IN
THE RING?
In the ring, I really get to know my opponent. During the first round, I test his
weapons, determining his strongest and weakest points. In the second round, I test
his body. I see if he can take punishment, see if he has a good jaw and if his legs are
in good condition. It’s in the third round that I start going for his weak points.

WHY DO YOU WAIT UNTIL THE THIRD ROUND BEFORE GOING AFTER
YOUR OPPONENTS WEAK POINTS? ISN’T THIS ALMOST TOO LATE IF
HE IS AGGRESSIVE?
Usually it is a way of testing your opponent’s skills. A professional, however, never
waits for the third round. He can generally tell what his opponent is like after the
first round. Speaking strictly for myself, this is the way I start off. The three rounds
are a warm-up for me, but I wouldn’t advise waiting that long for anybody else.
Since an amateur only has three rounds, he had better figure out his opponent’s
tactics in the first round.

HOW DO YOU DECIDE WHAT LEAD MOVE TO USE WHEN YOU CLOSE
THE GAP?
Generally you would use your front hand because it’s closer to your opponent and
it gets in quicker. With your front hand you cover his eyes with a jab and then follow
up with a kick, punch, throw or clinch.

HOW DO YOU DEAL WITH AN OPPONENT WHO IS AN IN-FIGHTER?

Learn to use your front hands as a jab to cover his eyes and use your legs as a jab

his hands in a clinch.

HOW DO YOU DEAL WITH AN OPPONENT WHO IS ALWAYS DANCING

AWAY?
You learn how to cut the corners. An example would be if he is at 12:00 and he
dances clockwise, you meet him by going in a straight line to 3:00. If he dances
counterclockwise you meet him by going in a straight line to 9:00.

HOW DO YOU DETERMINE YOUR OPPONENTS WEAK POINTS?

First, you have to test his weapons. You see how fast they are, how accurate they
are and how much power they have behind them. If he has good hands you try to
pick away at his weaker points, such as the kidneys, the liver, etc., by using your
legs. If he has good legs you have to smother them by getting in close and then
working on his body. You test his weapons when they hit your block so you never
have to take the full impact to know what your opponent has to dish out.

HOW DO YOU GET YOUR OPPONENT TO MAKE A MISTAKE?

You test him. Test his reaction. Anybody that trains has a habit of doing certain
things during his training. The way you train is the way you react. You test him with
a fake or a feint and see if he moves back. If he reacts that way more than once then
you know that is the way he has trained and he will react that way again. If he opens
a gap for you in a reaction to your move, then you can place him where you want
DO YOU CHANGE YOUR STRATEGY FOR OPPONENTS WHO ARE MUCH
LARGER, SMALLER OR THE SAME SIZE AS YOU ARE?
The strategy is always mental. Physically, I fight them all the same. If you fight a
big guy you fight him hard and to the inside. If you fight a smaller guy you fight him
hard to the outside. When I say you fight them all the same I mean you hit them all
hard and you hit the same spots, ie., liver, kidneys, etc. Somebody big should be
fought to his inside because he has the advantage of distance over you and can hit
you. You have to be on his inside to smother his weapons so he can’t use that reach
against you. A smaller guy moves just as quickly as you, theoretically, so you want to
stay away from his weapons by keeping to his outside.

HOW IMPORTANT IS IT TO “PSYCH OUT” YOUR OPPONENT?

Very important. You begin by psyching your opponent out mentally. You do this by

enthusiasm, your charisma. They are all very important. Then you work on him
verbally. You can tell him, “We’re going to give the audience a good show. We’re
going to let them know we came here to fight.” There are ways of making him doubt
his own ability.
To physically intimidate your opponent, you might hit his glove in the beginning
of each round with a strong solid tap, showing him the strength in your hands. You
might also stomp the ground hard for the noise effect. You could tighten up your
muscles and look him straight in the eyes. Try poking him with your thumb in the
solar plexus and say with a slight smile and perhaps a wink, “Good luck” after the
referee’s instructions. Or you give him a pat on the shoulder with a sturdy closed fit
and then say to him, “We’re going to have a good fight.” I’ve seen men melt before
the first round with techniques like these.

DO YOU BELIEVE IN SCOUTING YOUR OPPONENT, SUCH AS FINDING

OUT WHERE HE TRAINS, VIEWING HIS OTHER FIGHTS, OR FINDING
OUT ANY OTHER INFORMATION ABOUT HIM?
No. There is no need for that. He’ll never fight the same way in the ring, because
he’ll react differently to the way you react. It is good to know if he has good legs or
hands because it makes you aware of them. If you study a film he could fool you by
reversing his tactics and then you can be all messed up. You see, if you have to think
about what you’re doing, it’s too late. You don’t have time to think, you only have
time to react. So what you do is react to his motion, not to what you think he’s going
to do.

DO YOU CHOOSE A SPARRING PARTNER FOR A SPECIFIC BOUT?

Usually I get three or four different sparring partners with different weights and
speeds. Some of them are about my size and are very quick. They will keep me
quick. Then I will get some a little heavier and slower, but who hit a lot harder. That
way I get to feel different power levels and strength as well as speed.

DOES YOUR CORNER MAN GIVE YOU STRATEGY DURING THE FIGHT?
No. If my corner man has to tell me how to fight my opponent, then I don’t belong
in the ring. The thing my comer man does is to make me aware of what my oppo¬
nent is doing to me. He’ll say, for example, “This guy is catching you with a round
kick to the head on your right side.” That could only mean that my right hand is low.
If he tells me, “This guy is catching you with a jab,” that could only mean that my
left hand must be low and that I’m not moving my head. He makes me aware for
two reasons. One is to help me make a better defense and the other is to make me
aware of an opening that I might not have seen.

V-
WHAT ARE THE BEST FOODS TO EAT?
Seafood, poultry and liver. Turkey is also very good since it is easy to digest and
terrific if you want to lose weight.

IS IT NECESSARY TO EAT THREE TIMES A DAY?

In my opinion, no. Twice a day is sufficient. Usually a good breakfast between
seven and eight in the morning and a good dinner no later than sir in the evening is
the ideal schedule.

HOW MUCH SHOULD YOU EAT?

You should eat only as much as your stomach will hold. Most of us keep eating
even though we are satisfied. Learn to push the plate away when you are full. Your
appetite will decrease and youTl feel better and be able to have better workouts.

SHOULD YOU REST AFTER EATING?

If that means going to sleep or just sitting down the answer is no. You should take
a walk after every meal. It will help your body digest the food and will prevent the
meal from turning into fat.

DO YOU RECOMMEND VITAMINS?

Vitamins are necessary to supplement your body’s needs, especially since you ex¬
pend more energy in a short amount of time than the average individual. To allow
your body to perform well under this extra effort you must replace the vitamins

WHAT TYPE OF VITAMINS DO YOU RECOMMEND?

A basic vitamin program should include B complex, C and E. The B complex
helps with the energy that is burned up. The C fights off germs, especially when you
are sweating and your pores are open. B15 is another good vitamin to take. It sup¬
plies more oxygen to the blood stream, thus giving you more endurance. Cayenne
(red pepper) in capsule form will also speed up your blood circulation.

IS IT DETRIMENTAL TO EAT AND WORK OUT?

I think so. After eating you should walk to bum off some calories and to help your
body digest the food. You must give your body plenty of time to digest the food in
your stomach. Don’t do any hard exercise for at least two hours after eating.

IS JUNK FOOD REALLY UNHEALTHY?

There are some people who live on junk food and they do fine. But I think for
most people junk food all the time is not good. I know sometimes my body yearns for
things like sugar and salt. What I do is treat myself on Sunday and call it my “junk
day.” I treat myself to any type of food that I want, but the rest of the week, I stay
away from these foods.

WHEN YOU ARE THIRSTY SHOULD YOU DRINK WARM OR COLD

LIQUIDS?
Believe it or not, warm liquids quench the thirst better than cold liquids. With
warm liquids, a little will do the job. It’s not good to drink a lot when you are thirsty.
Cold liquids will fill you, but won’t quench the thirst as quickly.
HOW DO YOU RUN?
There are different patterns in running. When you first begin to run the mile you
will run a half mile, walk a quarter mile and sprint a quarter mile. Do this for two
weeks. For running the second mile, run the first mile, then walk a quarter mile,
sprint a quarter mile, walk a quarter mile and sprint a quarter mile. The maximum
you need to run is six miles. When you work up to that you will run for five miles
then walk a quarter mile, sprint a quarter mile, walk a quarter mile, and sprint the
final quarter mile. Walk at a fast pace.

IS THERE ANY SPECIAL EQUIPMENT YOU NEED TO RUN?

In addition to good running shoes, you will need a mouthpiece to train you to
breathe through your nose.

WHY SHOULD YOU BREATHE THROUGH YOUR NOSE?

Breathing through your nose controls your heartbeat. That is what gives you en¬
durance. You take so much oxygen into the lungs and the lungs control the
heartbeat. Also, in the ring you have to wear a mouthpiece and then you can only
breathe through your nose.

WHAT ARE BREATHING PATTERNS?

Your breathing pattern is the manner in which you take in and release oxygen. It
is always done through the nose. The basic breathing pattern is a double short
breath in and one breath out. Each individual will develop his own breathing pattern
from the basic one. For example, my breathing pattern is one breath in and a double
short breath out, just the opposite from the basic.

WHAT ARE THE BEST HOURS TO RUN?

The best hour to run is between 5:00 am and 6:00 am. In the morning your stom¬
ach is empty, you think your sharpest and you will be able to run your hardest. Also,
the air is the cleanest it will be all day.
The next best time to run is between 10:00 pm and 11:00 pm. In the evening you
may not be able to push your hardest because you still have food in your stomach,
but at least the air will be clean.

WHAT IS A GOOD RULE OF THUMB ON THE DISTANCE TO RUN?

It all depends. I say for each round a person fights, he should run one mile. Six

sional (four rounds and up). That is a good rule of thumb. It’s not how far you run,
it’s how you run that makes the difference.

WHY IS SPRINTING IMPORTANT?

Sprinting is important for tearing tissues in the lungs so they can expand. You
learn to take sprints at a time and control your heartbeat. Your breathing pattern in
running is the same as fighting in the ring. Your sprints are the same as your actual
fighting or attacking. Your walking is your footwork after you’ve attacked.

WHAT IS THE BENEFIT OF HILL RUNNING OR BLEACHER RUNNING?

In hill running you stride forward. It is more for building up the legs than for real
endurance. In bleacher running, you always stay on the balls of your feet. This too is
WHAT IS THE BEST SURFACE TO RUN ON?
It is best to run on either grass or dirt. You don’t want to run on pavement if you
can help it. The impact on the pavement is too hard for ankles and knees and you
might develop shin splints.

HOW DO YOU PREVENT FOOT INJURIES WHILE RUNNING?

You have to wear good running shoes and find a good surface to run on. Know
your limit in running. If you have weak ankles or knees make certain that they are
properly supported.

ARE THERE WAYS OF PREVENTING SIDE ACHES WHILE RUNNING?

Yfes, there are. First, make certain your stomach is empty. Next, be conscious of
how you run. Make certain that you run with your spine straight and in an upright
position, and don’t shift your body from side to side.

IS RUNNING WITH ANKLE WEIGHTS BENEFICIAL?

The only place you should have weights when you run is around your waist. This
way it keeps your weight centered. If you keep weights on your legs, they will tire
out too quickly. When your legs get tired with weights there is more of a chance of
injury.

WHICH IS BEST TO BUILD ENDURANCE, CLIMBING OR RUNNING?

There is no activity that can be mentioned that is better than running to build
endurance. I am not talking about muscle endurance, I am talking about the en¬
durance that controls the heartbeat. We work on muscle endurance in another sec¬
tion of this book.

IS THE SPEED BAG GOOD FOR CONDITIONING?

Yes, but for conditioning your eyes and hands only. It’s used more for coordina-

WHAT IS A TIMING BAG?

It is a bag which develops your eye gap and hands. Since the bag moves in so
many different directions, you need to develop good eye distance in order to get the

HOW GOOD IS A MEDICINE BALL IN TRAINING?

It’s very good. You have to practice throwing a medicine ball with your wrist and
your arms. It is good for learning how to take impact at the time it hits. You have to
be able to tighten your gut at the moment of impact and give a kiai.

IN GETTING INTO SHAPE SHOULD YOU BEGIN WITH STRETCHING OR

ENDURANCE EXERCISES?
You’ve got to stretch. You have to be: limber in order to develop endurance.
 SHOULD YOU EXERCISE AFTER RUNNING OR BEFORE?
Both. You exercise before so that you don’t pull any muscles. When your muscles
are hot after running, you will be able to stretch a little further than when you first
began running. It will also cool down your muscles without cramping.

WHAT IS THE QUICKEST WAY TO WARM UP?

It all depends on the type of workout you will be doing after the warm-up. We
cover different types in the book, but for a general quick warm-up, jumping jacks
and/or skipping rope are good.

WHAT IS THE ADVANTAGE OF EXERCISING WITH A PARTNER?

Mentally, a partner gives you competition. He will give you the incentive to push a
little harder. You can do more advanced exercises if you have a partner. Also, it is
more fun if you have someone there going through the grind with you.

ARE BOXERS IN BETTER CONDITION THAN KARATE FIGHTERS?

Yes they are, because they are always getting hit, and they have to be in very good
condition. They are always working on power, speed and impact. Their bodies are
conditioned to take that impact. In the martial arts, most competitors don’t get hit
with that kind of impact often enough to be conditioned for it.
In traditional tournaments, a person might get hit during thirty seconds out of a
three-minute time period, and even then the hits are controlled. In boxing, the
fighter is getting hit constantly during the round, so he has to be in better shape.

WHAT IS THE PROPER AMOUNT OF TIME ONE SHOULD WORK OUT

EVERY DAY?
Ideally, for professionals, one should work out a good four hours, but not all at
once. It should be spread out. You run for an hour in the morning. In the afternoon,
have a two-hour work-out which is more physical. In the evening, do an hour or so of
exercise work-out. That way working out becomes natural because it is being done
all the time throughout the day. The nonprofessional might want to work out from
two to three hours per day as his schedule permits.

ARE THERE WAYS OF STRENGTHENING THE ORGANS SO THEY CAN

TAKE IMPACT?
No, but there are certain muscles around the organs you can strengthen. Joints
can never be strengthened to take impact.

Important Notice: Before you try i

physician. Remember, common sei
SPRINTING
INTERMEDIATE SIT-UPS (FOR LOWER STOMACH)

Remember: Breathe out when

breathe in when going down.
INTERMEDIATE SIT-UPS (FOR UPPER STOMACH)

Note:
For a routine: 25 reps for the lower stomach
20 reps for the upper
stomach
15 reps for the lower stomach
10 reps for the upper
stomach
5 reps for the lower stomach

1. Sit on the edge of a tabie, bench or chair your upper torso, moving
with hands behind your head. Legs are past the horizontal position and continuing
straight, with someone holding them for as far as you can go.
support.
LEG-UPS
LEG STRETCH FOR GROIN AND INSIDE THIGH

1. Spread your legs as wide as you can, hands 2. The left hand grabs the left ankle. Put your
on the floor in front of you. right hand underneath the left thigh.

3. Push your head to the left knee. Hold for 4. Return your hands to the floor in front of
ten seconds. you.
Leg Stretch for Groin and Inside Thigh
SIDE STRADDLES
STRADDLE SPLITS

5. This is the way to safely close your legs

without risking a muscle pull or tear from a
spread position.
PUSH-UPS FOR BACK OF ARMS, SHOULDERS AND SHOULDER
ENDURANCE PUSH-UPS

6. Turn around.
STOMACH TENSOR #1
WAIST TRIMMER#!

3. Sit up straight again.

NECK EXERCISES FOR IMPACT

I. Your partner lies on his stomach, forearms 2. Your partner raises his head while you push
to his side. Stand over your partner with on it.
your hands on his head.
STOMACH TENSOR #2
-
WAIST TRIMMER #2
ANKLE STRETCHES
FLEX, INTERMEDIATE FOR TWO PEOPLE # 1
FLEX, INTERMEDIATE FOR TWO PEOPLE #2
FLEX, INTERMEDIATE FOR TWO PEOPLE #4

S. Then lean forward and push back your 6. Retuurn to an upright position.
partner’s hands.
FLEX, INTERMEDIATE FOR TWO PEOPLE #5

FLEX, INTERMEDIATE FOR TWO PEOPLE #6

FLEX, INTERMEDIATE FOR TWO PEOPLE #7
Endurance Routines Running In Place

1. Step on your left foot with your right foot 2. Switch to your right foot with your left foot
behind you. behind you.
Duck Walk

1. Squat with your hands on your lapels. 2. Walk in this position for 200 feet.
Skipping Rope
Bunny Hop

NECK BRIDGE

1. Lie on your back, feet flat on the floor, 2. Rise onto the top of your head, rocking
hands on your lapels. back and forth slightly.
Neck Bridge
DYNAMIC PUSH-UPS, FOR SHOULDERS, FOREARMS, LOWER
BACK AND CALVES
 Out of all of the questions regarding competition, no area has more of an air of
mystery surrounding it than the issue of impact—how to take it, more than how to
give it. There are many ways of handing out punishment to your opponent and only
two ways of taking it, badly or like a pro.
Let’s face it, nobody likes to get hit, so most of us avoid it. I try to avoid it like
anybody else, but I can’t ignore the inevitable, especially in my line of work.
The only true way of knowing if your technique creates pain is to have it per¬
formed on yourself. I don’t mean absorbing the full impact, but rather taking a
portion of that impact so you can imagine what a full force technique would feel like
to your opponent. Obviously you don’t have to get kicked in the groin or thumbed in
the eye (if they were legal techniques) to know what the pain would feel like.
In learning to accept impact, note that there are three types that can occur in a
fight. A stinging or slapping impact occurs when a technique is snapped or con¬
trolled. You experience this type of impact in traditional tournaments where a move
is pulled short of maximum effect.
The other types of impact that you will experience in the ring are a shattering
impact and a breaking impact. A shattering impact shocks the body, but it doesn’t
move the body from its planted position. The technique is snapped similar to the
way a stinging impact is snapped. A breaking impact utilizes a follow-through tech¬
nique. That kind of impact will move the body either backwards or to the side,
depending on what you want. You might, for example, deliver a combination of a
shattering impact technique and a breaking impact techinque. One is to shock your
opponent’s body without moving him and the other is to finish him off with a break¬
ing impact.
To get into a fight and to receive an impact that your body has never felt before
sends a shock throughout your system and the body tells the brain to give up, to stop
this punishment. If, on the other hand, the body is used to taking the impacts, then it
is really no big deal to get hit. Your body is accustomed to it. You know what it feels
like so it is no surprise. You know the pain your opponent is experiencing, so you
know what damage your technique can do.
There are certain parts of the body that cannot be conditioned to take impact.
These are the joints, the groin, the face (which includes the nose), and the organs, so
don’t even try to get them used to taking impact. The muscles around your organs,
and the muscle that covers your body, legs and arms are what we will be working on.
When people see me fight, they don't think I feel any pain. That is not so. I feel
pain just like anybody else. The only difference is that I have conditioned my body
to the pain so it is not a shock to my system when I get hit. I do feel the pain, but
you will never see it register on my face or in my moves. The whole idea is to never
let your opponent know that you do hurt.
The way you train is the way you react. I never wear any kind of shin pads, arm
pads or protective equipment of any kind, save for a cup and a mouthpiece, when I
train. I want to experience as much as possible while training so there will be no
surprises waiting for me in the ring.
The following is a series of impact training techniques that can be done alone or

It is important for you to start off these exercises gently and work your way up
gradually in intensity. In a short amount of time your body will accept this pain and
it will be no big deal for you either.
None of the impact practice techniques are aimed at ai joint, groin, throat, spine,
 instep or neck. Be certain, as a partner, you watch very closely the areas with which
you work. They are clearly shown in the following photographs.
Remember, whether you are a tournament competitor or a professional fighter, the
reality of a fight in the street never ends when one person hits the ground. It ends
when one person can’t continue. So these exercises are good for everyone to experi¬
ence. Knowledge is power and once you know and understand these concepts there is
never a need to fear them again.

STINGING IMPACT TO THE BODY AND LEGS

1. Stand with legs shoulder width apart to the 2. Your partner delivers a slap to the
side, arms at your side, bent at a 90 degree midsection,
angle above the head.
FOREARM IMPACT (TO OUTSIDE OF ARM)
FOREARM IMPACT (TO INSIDE OF ARM)
BREAKING IMPACT INSIDE THIGHS WITH PARTNER
CAN ONE LEARN TO DEVELOP GOOD BALANCE?
Yes, through practice. First you learn to walk properly. Then you learn to balance
yourself on one foot. Then you learn to balance yourself while in the air.

WHAT IS THE PROPER METHOD OF BALANCING YOURSELF?

Keep your feet shoulder width apart so that your body is centered in itself. This
holds true if you are walking forward or backward. Your weight should always be
centered in yourself. In a fighting position, your feet should be a little wider than
shouldei width apart.

WHY IS BALANCE IMPORTANT?

In order to use your weapons in an effective manner you have to have good bal¬
ance. If you’re striking an opponent and your balance is off, half of your power is
gone and you’re prevented from using a follow-through. When you strike, providing
you are well balanced, all of your power is equalized.

CAN YOU MAINTAIN AS MUCH BALANCE IN THE AIR AS YOU CAN ON

THE GROUND?
Yes, although it requires more skill. Most people are afraid of using weapons in
the air, but done properly you can balance as good in the air as you can on the
ground. A technique done in the air has more impact because all of your weight as
well as your power is coming into your opponent.

SHOULD ONE FIGHT FROM A WIDE OR A NARROW STANCE?

Always fight from a narrow stance. If you are too wide you have to make two
steps in your move. You have to throw your weight up in order to move your leg. The
result is a slow technique which is telegraphed to your opponent.

DOES AN ABILITY TO BALANCE ON ONE LEG GIVE YOU OVERALL

BETTER BALANCE?
Not really. Balancing on one leg is good for kicks, but there is a different type of
balance for two feet.

IS PRACTICING BALANCE BLINDFOLDED A GOOD METHOD?

Yes, it is. Now you are using your feet to balance instead of your eyes.

ARE THERE ANY MARTIAL ARTS WHICH EMPHASIZE BALANCE

MORE THAN OTHERS?
Korean styles use many kicking techniques and that requires good balance for
many of their moves. The soft style of kung-fu also requires a lot of balance.

WHAT DOES “LEARNING HOW TO WALK” MEAN?

That exercise shows you how to keep your weight centered in yourself in a for¬
ward motion. It means always being in balance.
WALKING WITH A NATURAL BALANCE

1. Start with your face forward, and feet 2. Stop, bend your knees, and turn on the
shoulder width apart. Walk, keeping your balls of your feet until the toes are facing
feet shoulder width apart at all times. 1:00.
TOE-HEEL WALKING
ONE LEG BALANCE
ONE LEG KICKING ROUTINE A. FRONT KICK
C. BACK KICK
Squat Rotations
WHAT DOES EVADING ENTAIL?
Evading means redirecting your opponent's weapons without having to make con¬
tact. This is done by moving out of the way without getting hit.

WHAT IS BOBBING AND WEAVING?

Bobbing is dodging with your head as your opponent’s weapon comes toward you.
Weaving is done with the upper part of your body.

WHAT IS A PARRY?
A parry is a defense in which you redirect your opponent past his target area.

WHAT IS THE DIFFERENCE BETWEEN FEINTING AND FAKING?

A feint is a hesitational movement you do with your head. You test your opponent
by getting his reaction to your movement. Faking means you appear to use one
weapon but then stop that action to use another. You feint with the head and fake
with the body.

WHAT IS REDIRECTING?
Redirecting is moving at an angle away from your opponent's weapons, but to¬
ward his body. You’re the target area he is aiming for, but his target is no longer
there. You have made him aim for a different area. For example, your opponent is
punching you at twelve o'clock. You move in a “v” position to either eleven o’clock
or one o’clock. You have now redirected his weapon.

WHAT IS THE BEST WAY TO DEVELOP THE SPEED NEEDED IN

BOBBING AND WEAVING?
You learn to move on reflex by practicing repetition through sight and sound. You
move on count. Don’t take anything for granted. You practice by moving on com¬
mand, not before and not after

DO YOU HAVE TO BE EVASIVE BEFORE DELIVERING A TECHNIQUE?

Some styles believe in blocking and striking at the same time. I personally believe
in striking without getting hit. The less you get hit the longer you will last. But you
don’t necessarily have to do that. You can just block and counter.

IN YOUR OPINION CAN A GOOD EVASIVE FIGHTER DEFEAT A GOOD

OFFENSIVE FIGHTER?
Not really because one of his offensive techniques will sooner or later get you. You
can’t just be evasive without ever getting hit. A good offensive fighter knows that
too. For that reason, 1 advocate offensive over defensive fighting.

IS NT EVADING MORE WIDEIY USED IN BOXING THAN IN KARATE?

Yes, it is. The reason for that is because boxers only have two weapons they have
to worry about, their fists. They can get in there and strike. But because of the legs,
contact karate fighting requires more distance.

WHY WOULD YOU JAM AN OPPONENT?

The object in jamming is to stop your opponent’s weapons before he builds up
momentum with an already executed technique.
 IS JAMMING A GOOD DEVICE TO USE?
For some people it is. If you are a good close-in defensive fighter then it would be
good to use. But if you are a better kicker and you don’t know what to do with your
opponent once you’ve jammed him, you might find yourself jn trouble. If you are
good at going in and out, then it is good to jam. Jamming and hand techniques go
together, because you have nothing except your hands when you get in that close,

IS IT TRUE THAT THERE IS NOT MUCH BLOCKING IN FULL-CONTACT

COMPETITION?
A lot of people don’t know how to block correctly. They would rather take the
blow than to block. There are many techniques in blocking. From your waist up you
block with your arms, from your waist down you block with your legs. Never reach
for your opponent’s weapons to block.

WHAT ARE SOME OF THE BLOCKING AREAS?

You can block with your shoulders, knees, thighs, arms, head, etc. There are many

’*#

EVADING TO THE LEFT

1. Start in a fighting position with the left side 2. Move the left foot forward to 11:00, left
forward. hand protecting the face.
3. Pull the right foot close t Pivot and face your opponent with your
keeping both knees bent. The right right hand facing forward.
protects the groin.
EVADING TO THE RIGHT
EVADING BACK
FEINTING DOWN

FEINTING BACK

the rear foot, and move your head back at

the same time.
Remember: These feinting exercises are
done with quick short movements.
ROLLING WITH THE PUNCH
REDIRECTING WITH THE REAR PALM
BRIDGING THE GAP
LEG BLOCK

1. Start in a fighting stance. 2. Your opponent attacks with a right front

kick. Thrust a palm over his eyes and block
with your shin by raising your left knee.

OUTSIDE LEG BLOCK

DEFENSE AGAINST A REAR LEG KICK (HEEL THRUST)
DEFENSE AGAINST A JAB
Defense Against A Right Cross
DEFENSE AGAINST A FORWARD LEG KICK
DEFENSE AGAINST A CROSSOVER ROUNDHOUSE KICK # 1
DEFENSE AGAINST A FRONT BALL KICK

3. Plant your foot down and spin on that foot. 4. Deliver a back kick with the opposite foot.

DEFENSE AGAINST A SPINNING BACK KICK # 1

1. Start in a fighting stance. 2. Your opponent begins a spinning back kick.

Defense Against A Side Kick
 completes his kick.

DEFENSE AGAINST A CROSSOVER ROUNDHOUSE KICK #2

DEFENSE AGAINST A SPINNING BACK KICK #2

5. Deliv
DEFENSE AGAINST A SIDE KICK #2
YOU CAN T HIT WHAT’S NOT THERE!
(left to right) Gene LeBelle,Arnold Urquidez.Blinky Rodriguez,Rubin Urquidez,Benny,
Manuel Urquidez,Smiley Urquidez
ARE THE HAND TECHNIQUES DIFFERENT IN FULL-CONTACT KARATE
THAN IN TRADITIONAL KARATE?
Yes. In full contact no down blows are allowed. Therefore, you can’t use your
chops or hammer blows. The basic hand weapons in full contact would be your jab,
reverse knuckle punch, ridge hand and your spinning back knuckle. Mainly you’ll
work your hands as a boxer would.

DO YOU FEEL CIRCULAR HAND TECHNIQUES ARE BETTER THAN

STRAIGHT ONES?
No. Straight hand techniques are the most effective. Going in a circular motion
you hit to the outside of the body in a shattering impact. A straight technique would
put you to the inside of the body with a breaking impact. It is faster because of the
shorter distance and because you are throwing everything you have behind it.

DO BOXERS HAVE BETTER HANDS THAN KARATE FIGHTERS?

Yes, they do in the sport. In the street, of course, there are no rules. The reason
boxers have better hands in the sport is because they know how to throw their
weight behind their punches.

ARE HAND TECHNIQUES MORE IMPORTANT THAN FOOT

TECHNIQUES?
From a close range, hand techniques work better. From a close range, you really
have no choice but to use your hands. From a distance, your hands don’t do you any
good if your opponent is so far away that you either wouldn’t be able to reach him or
by reaching him you throw yourself off balance.

DO YOU FEEL THAT A STYLE THAT STRESSES BOTH HANDS AND

FEET IN EACH TECHNIQUE IS THE BEST?
Yes. Any style that doesn’t separate your weapons will be the most versatile.

IS SPEED OR POWER MORE IMPORTANT IN HAND TECHNIQUES?

Speed is always more important because you can pick away at your opponent. If
you’re always looking for that big one with power, the other fellow may already have
you carved up.

IS IT TRUE THAT THE BIGGER YOUR ARMS THE HARDER YOUR

PUNCH WILL BE?
Definitely. Larger arms carry a lot more weight, so naturally, they have a bigger
impact. But also remember the bigger your arms get, the shorter your reach be-

HOW DO YOU FEEL ABOUT CALLOUSING YOUR HANDS TO GET

POWER?
I don’t agree with that. To put any kind of callouses on your hands affects you
later on in life. All they are good for is show. You don’t need to have callouses for
power or strength. You don’t need them to break bricks or boards. You do your
breaking mentally, not physically.
ARE ELBOWS MORE POWERFUL THAN FISTS?
Yes. Elbows are your most powerful weapons from the waist up. The impact from
an elbow is harder and faster than one from your fist because you are working on
straight bone and you put your shoulder muscle behind it.

CAN ACUPUNCTURE HELP STRENGTHEN THE ARMS?

Yes. Acupuncture or acupressure can build speed and strength by working certain
nerves. You can also deaden pain by working nerves. That can be helpful or harmful
to you, depending on your reason and the circumstances behind your decision.

IS A BACK KNUCKLE AN EFFECTIVE WEAPON?

Not from a straight on position. It is more of a slapping impact. Now, if you spin
around with that back knuckle technique, then you are using your weight and your
momentum. That would make your contact a breaking or shattering impact. The
only danger to a spinning back knuckle is if you miss your target. Then you would be
spinning right into your opponent’s weapons. There is always a danger with any
spinning technique when you turn your back on an opponent.

HOW EFFECTIVE ARE RIDGE HAND TECHNIQUES?

They are good if you hit your target. They are not good for hitting the body or a
big muscle. They’re good for striking the temple, the jaw, the back of the ear, a
pressure point, the neck or the bridge of the nose.

SHOULD YOU BLOCK AND STRIKE WITH THE SAME HAND?

You can, but it’s better to block than to use the opposite hand to strike because
then you are prepared to throw your body weight behind it.
ARE CHOPS ALLOWED IN FULL CONTACT KARATE?
No, they aren’t. As a matter of fact, it is quite difficult to open your hand to a
shuto or a chop when you have gloves on. Besides, down blows are not allowed in full

WHAT IS MORE POWERFUL, A TRADITIONAL REVERSE PUNCH OR A

RIGHT CROSS?
A right cross. A reverse punch uses the hip in a locking position which stops the
action at the point of locking. With a right cross, you throw everything into it and
there is no locking in the technique. Locking the hip is not a good idea when you’re
doing hand techniques. When you lock your hip it prevents you from throwing your
opposite hand as quickly as you can by using a right cross. A right cross, being an
unlocked technique, is more of a flowing motion.

HOW EFFECTIVE ARE JABS?

They are very effective in carving up your opponent by cutting him with the last
second snap of the technique. You can weaken him with jabs.

WHAT ARE SOME OF YOUR HAND TECHNIQUES IN FULL CONTACT?

The main ones are your jabs, your right cross, left hook, upper cut, spinning back
knuckle, winging right and ridge hands.
WHAT IS THE DIFFERENCE BETWEEN A POWER STRIKE AND A
SNAPPING STRIKE?
A power strike is more of a breaking blow while a snapping strike is more of a
shattering blow. If you want to set your opponent up for another technique, then you
would use a shattering blow to shock his body. That gives you the opportunity to use
another technique. A breaking blow is more of a follow-through in which you are
pushing your opponent out of range of your hands. I usually use them both in com¬
binations. I’ll use a snapping strike to set him up for my power strike.

ARE PALM HEEL STRIKES MORE POWERFUL THAN FOREKNUCKLE

PUNCHES?
A palm heel strike is more dangerous than a foreknuckle punch because you are
using straight bone in a locking thrust position. You not only can use this as a thrust,
but also in a shattering kind of impact as well.

¥■
Front Jab
WINGING RIGHT TO THE BODY
Winging Right to the Face
WHIPPING ELBOW (ALLOWED IN THE ORIENT)
TOP FIST STRIKE
THRUST PALMING, TO THE REAR SHOULDER
REVERSE FOREARM STRIKE, TO THE FACE
LEFT JAB-RIGHT HOOK-UPPER CUT & L ft L

L Start in a fighting stance. 2. Shoot a left jab ...

JAB-LEFT BODY HOOK-LEFT HOOK TO HEAD
LEFT JAB-RIGHT CROSS-LEFT CROSS

3. Then a right cross to the face ... 4. And finally a left cross to the jaw

JAB-SPINNING BACK KNUCKLE (RIGHT HAND)- SPINNING BACK

KNUCKLE (LEFT HAND)
Winging Right to the Body-Winging Right to the

3. Shoot your right into the kidneys, palm 4. Pull back with your body and fist.

Note: The arm is bent at a 90 degree angle.

The power comes from the shoulder and the
torque of the body.
LEFT JAB-BACK HAND-RIGHT CROSS
mm
HOW DO YOU DEVELOP POWER IN YOUR LEGS?
You can develop power by running and also by using weights. The main thing to
do is to build up the endurance of your muscles. You gain endurance by running up
bleachers and running up hills. The bigger your legs, the more power you will have
behind them. In other words, the more weight you will have to throw. There are also
power bags you can work out with. Any type of sport which involves short sprints
where you have to move around quickly will also help you develop power. Anything
which has to do with a squat or low position where your thighs are constantly being
pushed can build power. Dynamic tension with a partner can also help you to de¬
velop power.

WHAT DO YOU THINK IS THE MOST POWERFUL KICK IN KARATE?

A spinning back kick is the most powerful, because you are spinning into your
opponent in a locking thrust position and you are using bone to go straight through
instead of a round type of a kick. I feel that the spinning back kick is one of the most

IS IT DANGEROUS TO USE JUMPING KICKS?

If you don’t know how to use a jumping kick properly it can be dangerous. The
dangerous part is coming down into your opponent’s weapons if you’ve missed your
target.

WHAT MUSCLES DO YOU HAVE TO STRETCH TO GET YOUR KICKS

HIGH?
Mainly you work your groin, lower back, side of your hip and inner thigh muscles.

ARE LEGS OFTEN USED FOR BLOCKING?

Yes. As a matter of fact, in Japan and Thailand they block with their legs from
the waist down. From the waist up they block with their hands. Remember, when
you block you never want to reach for your opponent’s weapons whether you’re
using your hands or your legs.

HOW DO YOU DEVELOP YOUR LEGS SO THEY DON’T FEEL THE PAIN
FROM IMPACT?
You have to train your legs to take the blow and accept the pain without sending
them into shock. The way fighters practice in Thailand is by kicking a banana tree
with their shins. A banana tree is hard on the inside, but soft on the outside. The
way we simulate this practice is by wrapping a carpet or rug around a pole. This will
also prevent your skin from splitting.
The problem is that your legs are not ready to take the impact because they have
never felt that kind of pain. When you shock your body by giving it an impact it has
never felt, it retaliates right away. It wants to give up. You have to get used to it in
practice by doing it constantly, slowly at first and then building up in intensity so it
becomes something you can adjust to.

DO YOU PRACTICE SHADOW BOXING WITH YOUR LEGS?

Yes. I practice the same way that I shadow box with my hands, but I do it to¬
gether in combinations.
IS IT GOOD TO USE HERBS FOR TOUGHENING YOUR SHINS?
I don’t feel that using herbs to numb the legs is a good practice. You may hurt
yourself or even break a leg and not even know it. By not knowing you have this
injury you can further damage yourself, perhaps even for life, by continually using
your legs after they have been hurt. The only time I believe in using herbs is to heal
an injury.

ARE ANKLE WEIGHTS GOOD FOR PRACTICE?

No, ankle weights are bad. They throw your timing off, they throw your accuracy
off and they get you tired quickly. When you take the weights off your speed will be
quicker, but your accuracy will still be off because that is the way you have trained.
If you want to use weights, put them around your waist so your weight is centered in
yourself.

WHAT IS THE FASTEST WAY TO BUILD LEG MUSCLES?

Leg muscles can be built the fastest through running and dynamic tension.

HOW CAN I BUILD UP SPEED?

Build your speed by shadow boxing and kicking in the air. Kicking at some object
in the air, such as a piece of paper, is excellent. Repetition builds up speed.

IS THERE ANY WAY A PERSON CAN PROTECT THEIR TOES WHILE

KICKING?
Yes, by training your toes to go. back. Always kick on the ball of your foot.

HOW DO YOU TRAIN TO DO JUMP KICKS?

You have to learn to go for height. Once you get height, you learn to jump forward
at a 45 degree angle. When you get height, you learn how to spin. Then all of your
kicks come into play.

WHAT IS THE DIFFERENCE BETWEEN THE KICKS IN TRADITIONAL

KARATE AND FULL-CONTACT KARATE?
In traditional karate there is no follow through. You are trained to control your
kicks. The kicks are always snapped. The way you train is the way you react. If
you’re always training to snap or control your technique, that will also be your reac¬
tion when you compete professionally or fight for real. In full contact, the technique
is not controlled; it is followed through.

WHAT DIFFERENT TYPES OF KICKS ARE THERE IN FULL CONTACT?

In full contact there are really just two types of kicks. There are power kicks and
whip kicks. There are no snap kicks. Power kicks are driven through your opponent
at a 45 degree angle. Whip kicks are whipped around in a circular motion.

IN A REAL FIGHT IS IT BETTER TO KICK HIGH OR KICK LOW?

Actually it is better to kick low because you will have maximum speed and power.
Also, the lower you are to the ground the better balance you have.
 HOW DO YOU DEVELOP COORDINATION IN YOUR LEGS?
You can develop coordination by skipping rope, running, going through an obsta¬
cle course, by practicing katas and wazas, as well as by sparring.

SHOULD I WEAR SHIN GUARDS OR PADS WHILE TRAINING?

No. If you’re going to train your body to accept the shock of impact you have to
do it while you’re training. You don’t wear shin guards or pads in the ring so you
shouldn’t wear them while you train.

ARE KNEES ALLOWED IN FULL-CONTACT KARATE?

Kicks either with the knee or to the knee are not allowed in the United States
rules for full contact. They are allowed, however, in Thailand and Japan.

POWER FRONT BALL KICK, WITH THE REAR LEG

your hips. Bring your rear knee up inside of

his elbow. The front knee is also slightly

3. Drive forward and thrust your leg out to its 4. Snap your foot back and then plant your
full extension. Strike with the ball of your foot either forward or back.
POWER FRONT BALL KICK, WITH THE FORWARD LEG
3. Switch feet and throw left jab.
JUMPING SIDE THRUST KICK
Deliver the back kick.
SPINNING BACK KICK
Jump Spinning Wheel Kick
JUMPING FORWARD SPINNING BACK KICK (OFFENSIVE-GOING
TO THE OUTSIDE)

1 Begin to pivot in the air.

THRUSTING HEEL KICK

palm into the opponent’s face.

3. Raise your left knee, keeping your palm in 4. Thrust your heel into the opponent’s face,
the opponent’s face.

JAMMING HEEL KICK (JOINT KICKING, ALLOWED IN THE ORIENT)

1. Start in a fighting stance. 2. Pivot your right shoulder forward.

DRAGON SWEEP
INSIDE SWEEPING KICK
3. Jump into your opponent, putting your right 4. You now have him locked. Push on your
foot on your opponent’s knee and hooking right leg and pull on your left leg.
your left ankle in back of his left ankle.

FRONT KICK-ROUNDHOUSE KICK-SPINNING BACK KICK

Front Kick-Roundhouse Kick-Spinning Back
Front Kick-Side Kick-Spinning Back Kick

5. Spin ... 6. And finally, execute a back kick with your

right leg.

SIDE KICK-SPINNING BACK KICK-ROUNDHOUSE KICK

SWEEP-ROUNDHOUSE KICK
ROUNDHOUSE COMBINATIONS

1 Plant your foot back. 4. Shoot a leg kick to the thigh.

S. Plant your foot back.

FRONT KICK-SPINNING WHEEL KICK
FRONT KICK-SPINNING BACK KICK
FRONT CRESCENT KICK-BACK ROUNDHOUSE SWEEP-SPINNING
WHEEL KICK
SWITCH FRONT BALL KICK-JUMP SPINNING BACK KICK

4. Plant your foot close to your other foot and

dip your body.

5. Spin and jump, lifting your right leg.

POWER ROUNDHOUSE KICK, WITH THE FRONT LEG

1. Start in a fighting stance. 2. Rotate your back shoulder forward.

3L Your rear leg comes up and delivers a kick 4. Return to the starting position,
across the belt line.
HOW DO YOU USE TECHNIQUES IN MOTION?
You must have a set pattern that you go through. An example might be front ball
kick/roundhouse kick/side kick/punch-punch. That can be your first set routine.
Then work out several other routines and practice with a partner while he’s holding
a bag or sparring. You practice with him while always going in a forward motion.
Ybu can’t use this pattern going backwards unless it is with a defensive motion.

IS IT BETTER TO RUSH WITH YOUR HANDS OR FEET FIRST?

If your opponent is close to you, it is better to use your hands first and then follow
with your feet. If he is at a distance then it is better to use your feet first to close the
gap.then use your hands.

IS JAMMING DANGEROUS?
Jamming isn’t dangerous if your opponent is about to throw a technique and you
jam his weapons because this will throw his timing off. If he isn’t throwing a tech¬
nique, then it is a dangerous move.

WHAT IS THE BEST TECHNIQUE TO USE AFTER JAMMING YOUR

OPPONENT?
If all of your weapons are smothered because of jamming, it is better to throw
your opponent. A throw can also be a sweep.

HOW DO YOU GO ABOUT TYING UP AN OPPONENT?

First you have to be in close contact with your opponent to tie up his hands. You
accomplish this by rushing your opponent and then pressing your forearms against
his hands and body. You don’t have to worry about his feet because if you have his
hands tied, your body is too close for him to kick.

IS IT BETTER TO MOVE AWAY FROM AN ATTACKING OPPONENT OR

STAND AND FIGHT?
It is always better to move because if you remain stationary you become a sitting
duck. The way you move is in a clockwise or a counterclockwise motion, never in a
straight line.

WHAT DO YOU FEEL IS THE MOST EFFECTIVE BLOCK IN KARATE?

To block without blocking is most effective. To redirect. If you have no choice and
he kicks low, block with your legs. If he kicks or hits high, tuck your head into your
arms. Never reach for his weapons. The idea is to take the impact against your body.
If you attempt to block in the traditional manner by raising your arm up, or lowering
it down to block a kick, you just leave an opening for your opponent. Any time you
use a weapon for a defense, you leave a hole for him to attack.

SHOULD EVERY BLOCK BE FOLLOWED BY A COUNTER ATTACK?

Yes. You should never block-block-block. If you do, your opponent will ultimately
wear you down and hurt you. The more you block, the more he takes out of you. The
idea is to strike without getting hit. But if you have to take a blow, then make sure
you give one.
IS IT HELPFUL TO STUDY JUDO IN CONJUNCTION WITH KARATE?
Knowledge is power. The more you know, the better you can become. Judo teaches
you how to fall, and it gives you that inner strength you need. It also makes you very
aware of keeping your opponent off balance and how to use his weight against him.

HOW EFFECTIVE ARE TECHNIQUES THAT ARE DONE FROM THE

GROUND?
In competition, the fight ends on the ground. In the street, the fight seldom ends
on the ground; the fight ends when one of you cah’t continue. Martial arts such as
aikido and judo have many techniques for the ground which encompass pressure
locks, joint locks and chokes.

ARE SPINNING CRESCENT KICKS AND SWEEP KICKS DONE FROM THE
GROUND EFFECTIVE IN COMPETITION?
Yes, they are. You can use them in two ways. You can knock your opponent off
balance or you can use them to do damage.

WHAT DO YOU THINK ARE THE MOST IMPORTANT THINGS TO KNOW

ABOUT TECHNIQUES IN MOTION?
There are three important things to know; your eye gap, your distancing and your
timing.

ARE SWEEPS REALLY EFFECTIVE?

Sweeps are very effective. They not only knock your opponent off balance, but
they can also do damage.

HOW DO YOU DEVELOP TECHNIQUES FOR CLOSING THE GAP?

To close the gap you have to either fake or feint. You fake with your body and
feint with your head. You fake to make him begin a motion, and you feint to keep
him on his toes. Once you get him to commit to a motion, there is no turning back.
When he begins his technique, you can then smother him.
There is also another technique which is quite effective. You use a slight bounce
while you slowly advance in a forward shuffling motion. His eyes will follow your up
and down motion and he won’t notice that you are closing the distance of the gap.
FRONT KICK-RIGHT CROSS
FRONT KICK-LEFT HOOK
JAB-DRAG FRONT KICK-RIGHT CROSS-LEFT HOOK
FRONT KICK-RIGHT CROSS-LEFT HOOK-RIGHT CROSS

1. Start in a fighting stance.

Switch Jab-Front Kick-Upper Cut-Left Hook-
Right Cross

-
JAB-ROUNDHOUSE SWEEP-WHIPPING ROUNDHOUSE
ROUNDHOUSE KICK-WINGING RIGHT-ROUNDHOUSE KICK
Roundhouse Kick-Winging Right-Roundhouse
JAB-SKIPPING SIDE KICK-SPINNING BACK KICK-BACK KICK
Jab-Skipping Side Kick-Spinning Back Kick-
Back Kick
FAKE FRONT KICK-RIGHT JAB -LEFT CROSS-FRONT KICK
JAB-SKIPPING INSIDE SWEEP-RIGHT CROSS-POWER ROUND¬
HOUSE KICK
JAB-THRUSTING HEEL KICK-ROUNDHOUSE KICK

1. Start in a fighting stance. 2. Throw a left hand jab as you drag your
right foot forward.
UPWARD HEAD BUTT (ALLOWED IN THE ORIENT)

1 Put your head into the opponent’s solar 4. Lock your knees and lift your head,
plexus. clipping the opponent on the chin.
FORWARD HEAD BUTT (ALLOWED IN THE ORIENT)
Head Throv
OUTSIDE FOOT THROW

1. Start in a fighting stance. 2. Your opponent jabs.

3. Put your right leg on the outside of his left 4. Fall backwards as you twist to your right,
leg as you clinch.

5. Don’t allow him I I on top of you. 6. Complete the technique.

INSIDE FOOT TRIP
HP THROW
HOW WOULD YOU DEFINE COORDINATION?
Coordination is making your weapons work as one, such as working hands
feet together in combinations.

IS THE SPEED BAG A PRACTICAL METHOD OF LEARNING HAND

COORDINATION?
Yes, it gives you a different kind of coordination. It gives you coordination in
working the hands. It coordinates the body to move either with the bag, away from
the bag or from side to side.

WHAT IS MEANT BY EYE GAP COORDINATION?

Your eye determines a certain distance which you coordinate with your weapons.
Your eye then catches any additional gap created by your opponent’s movement.
You have to then alter your technique which is already in motion. An example would
be, you start out with a hand technique and in the middle of the move your opponent
moves out of range. You catch this additional gap in distance so you change your
tactics from your original technique to one that will bridge that gap.

DOES TIMING HAVE ANYTHING TO DO WITH COORDINATION?

Yes, it does. By your opponent moving in a certain direction, you have to be able
to judge the time it would take to use a weapon with a technique and the length of

WHAT ARE SOME METHODS OF DEVELOPING COORDINATION?

Jumping rope helps you coordinate your hands and feet. Other aids include your
speed bag and timing bag.

CAN ONE DEVELOP COORDINATION OR DOES ONE HAVE TO BE BORN

WITH IT?
When you are doing something new it’s natural to feel uncoordinated. Coordina¬
tion definitely can be developed.

IS KATA TRAINING GOOD FOR COORDINATION?

Yes. In fact, it is one of the most popular methods of training your body because
you are kicking and striking and moving your body in many different directions. It
certainly is a good training device for coordination.

WHAT IS THE CONCEPT OF MAKING YOUR WEAPONS WORK AS ONE?

Whenever you train, whether shadow boxing or working with the bag, always use
both your hands and feet during that work-out. In that way, you can practice making
your weapons work in one continuous movement when you throw combinations. You
will get into the habit of making them work as one and that will carry over into
actual competition. The way you train is the way you react.
WHIRLWIND

-
WINDMILL
REDIRECT
 SIMULTANEOUS PUNCHING

L Face your partner, with both fists high in 2. Your partner holds up his hands as shown,
the chamber. and you punch both hands at the same

5. Pull back again. Your partner changes his

hand position. (They can even be crossed as
shown in the photo.)
—
FOREARM SWING
DOWNWARD BLOCKS
HAND SLAP
SLAP TRAINING
ANKLE SWEEPS
LEG-HAND COORDINATION
RUSSIAN HOP
FLUTTER KICK-ARM CIRCLE COMBINATION

1. Sit on the floor, arms straight out, legs six 2. Flutter kick your legs while making circles
inches off the ground. with your arms.

3. Continue flutter kicking, making the circles

larger and then smaller.
COORDINATED JUMPING JACKS
DOUBLE UP-JUMPING JACKS
SEE-SAW
THE SUMO TOUCH
 EMIL FARKAS was bom in Hungary. Before reaching the age of twenty he
earned his black belt in both judo and karate. He is the owner of the Beverly Hills
Karate Academy. Today he’s known and respected internationally as a coach and
teacher to major movie and television actors, actresses, and stunt men. In addition,
Emil has appeared in over ten features and dozens of television shows as an actor,
stunt man, and fight choreographer. His previous books include The Complete Mar¬
tial Arts Catalogue, Fight Back—A Woman’s Guide To Self Defense, The Martial
Arts Dictionary; and The World Martial Arts Encyclopedia. As a screenwriter, Emil
has written the original screenplay for Force: Five, starring world champions Joe Lewis,
Benny Urquidez and Bong Soo Han. He is also a regular columnist for Inside Kung-Fu,
Kick Illustrated, and Official Karate magazines. He is the founder and president of
Creative Action, Inc., a multifaceted company dealing with management, promotion,
and motion picture production.

STUART SOBEL was born in North Carolina and moved to California as a

youngster. He graduated from college with a degree in business. In 1970 he began
his study of karate under Emil Farkas. Since then Stuart has continued to pursue
the martial arts, not just in the dojo, but in the realm of the business world as well.
In 1975 he became executive vice president of Creative Action, Inc. Among his
many endeavors, he manages the career of world karate champion Benny Urquidez.
In addition, he is a top freelance writer and photographer. His articles have been
featured in every major martial arts publication in the United States. Currently
living in Beverly Hills with his lovely wife Eleanor, he continues his study of the
 Born in 1952 in the heart of the barrios of Los Angeles, Benny Urquidez was the
second youngest in a family of nine. His father was a professional boxer and his
mother a professional wrestler, so his fighting blood came naturally.
After competing in boxing as a child, he began his life-long study of the martial
arts at the age of eight. Arnold Urquidez, the eldest brother, was his first and most
influential instructor. However, he also studied under such masters as Ed Parker; Tak
Kubota, Bill Ryusaki and Clarence Akuda. By age 14, the young karateka received
his black belt. He began to formulate his own unique style which he terms “free
form.” This fierce competitor was a constant winner in tournament competition.
An extremely colorful fighter, he captivated audiences in England and Belgium as
a member of Ed Parker’s 1974 United States team. When professional karate
emerged during that same year, Urquidez retired from traditional competition. He
became part of the National Karate League (N.K.L.) and fought on their Southern
California-based team, the L.A. Stars. Eventually he quit fighting for that team and
began fighting for himself. Having fought under the sanctioning bodies of the
N.K.L., the World Karate Association (W.K.A.), the Professional Karate Associa¬
tion (PK.A.)', for Aaron Banks and Tommy Lee, he always emerged with their re¬
spective world titles. He was given the nickname of “The Jet” during a bout in New
York by some enthusiastic fans early in his career. The name stuck.
He continued to fight as well as spearhead full-contact karate in the United
States. In 1977, he traveled to Japan where he defeated the best kick boxers that
country had to offer. He currently holds both the lightweight and super lightweight
world titles. He has a record of over fifty undefeated title bouts to date.
Benny has been featured in two films, both documentaries on the martial arts.
Produced by the late Elvis Presley and still unreleased. The New Gladiators deals
with tournament competition. The second documentary was produced and released
in Japan, where it was a box-office smash. This film shows the professional side of
the fighting arts. Titled Kings of the Square Ring, it also features Muhammad Ali
and Antonio Inoki. 00- vJivm Rust***.
The Jet’s fights have been televised on all of the major networks in the United
States and Japan as well as worldwide through distribution to our military bases via
American Armed Forces Radio and Television Service. He has also appeared on
numerous talk shows, among them the Mere Griffin and Mike Douglas programs.
Inside Kung-Fu magazine says, “Benny Urquidez emerges as the brightest star on
karate’s pro circuit.” Official Karate magazine states, “He is a technician in the
science of fighting. The king of the hill.” In 1978, Black Belt magazine voted him
“Fighter of the Year” and placed him in Black Belt’s Hall of Fame.
Living in Tarzana, California with his wife Sara and daughter Monique, he is
constantly traveling the globe either fighting or instructing. The champ will soon be
opening the ultimate martial arts center in Los Angeles. He is currently starring in
the film, Force: Five, with Joe Lewis and Bong Soo Han. Benny Urquidez is certainly jet-
propelled inside and out of the ring.
ISBN: 086568-015-9 $10.95

IhAiiMiNq ANd FiqknNq Skills

by Would CbAMpioN BeNNy The Jet UrolkIez
wiTh Eiviil FARkAS ANd Stuart Sobrl

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fighting tech i for devastating opponents, Training and Fighting Skills, with its numerous photos

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