RIKD-One Inch Back Fist
Step 1
Begin in the fighting stance. In this example throw the punch with the lead hand.
Step 2
Since this is an example of a one inch break, I begin with my fore knuckles on the board soley to
illustrate the 1 inch.
Step 3
The elbow is bent down and the hand closes and is spun inward with the palm and thumb facing the
practioner.
Step 4
To provide the power needed to break the hips are also spun inward as well as the torso and shoulder
which line up behind the elbow prior to the strike. Also spin up slightly on the front foot as the hips
rotate to add power and enable striking down and through the target.
Step 5
It is also important when performing a 1 inch break to shoot the hips in after they rotate behind the elbow
in order to maintain the 1 inch. Other wise the elbow drops more and the hand tends to pull back further.
When performing the break unconstrained by distances this is not essential.
Step 6
Remember to snap the fist out from the elbow and strike down through the target. Hit with the first two
knuckles on the top (back) of the fist
*Warning*These techniques are attempted by the viewer at their own risk. These techniques shown here are not intended for the beginner. The board being used is a black re-breakable martial arts board rated at 2.25 boards. The board's color indicates belt level. If you have not been trained in breaking I do not recommend you try these breaks without the personal supervision of a qualified Martial Arts instructor. Beginners should use either re-breakable boards recommended for their belt level or board sizes recommended by their instructors. Breaking can lead to injury when techniques are performed improperly. Consideration and care should also be taken in the hardening of the
hands to help prevent injury. It is not necessary that you attend a martial arts school where these techniques shown here are being taught but that you receive the basic training needed to prevent injury to yourselves.


See Video below:

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Hammer Fist strike

A strike using the bottom of a clenched fist, with an action like swinging a hammer, but it
can also be used horizontally like a back fist strike using the bottom fist or meaty part of the
fist. The elbow is the hinge or fulcrum, the forearm is the handle, and the fist the hammer in this
strike.

This strike will not damage the bones of the hands as there is no compression of the knuckles
or metacarpals, and there is no leverage to bend the wrist. However, injuries can occur when
martial artists fail to use proper care when breaking. So remember to exercise care when
performing these and any other strikes.*Warning-These
techniques are attempted by the viewer at their own risk.


The hammer fist strikes baseball sized areas on the body, hence is particularly effective for
striking the Occipital, the temples, the nose, the mandible, the wrist (for blocking punches),
the sternum, and the ear. The hammer fist is sometimes used during "ground-and-pound"
striking in mixed martial arts to avoid damaging the bones of the hand.

Unlike traditional martial arts the strike shown here is performed off the front foot and lead hand.
In order to maintain the one inch it requires the martial artist to bring the elbow down as the
hips spin and move forward behind the elbow. The strike is both horizontal and down at impact.


In traditional Martial Arts the hammer fist is performed off the back leg and the striking hand will be
on the same side as the back leg. Face forward with your feet shoulders' width apart. Step forward
on one leg with your knee bent. Your back leg will be straight (front stance).Form the striking hand
into a fist. Remember to keep your thumb on the outside of your fist, curved over the index finger.

Raise your fist above and behind the same-side shoulder, with the bottom of your hand facing up
and out. Strike forward and downward in a circular arc to the target, striking with the bottom (fleshy)
part of the fist.



RIKD one Inch Break Playlist

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The Olympic lifts require and develop 8 of the 10 elements of fitness strength, flexibility,
speed, power, coordination, balance, accuracy, and agility. When done with lighter weights and
high repetitions, you can add cardio/respiratory endurance and stamina to the list, so that with
CrossFitness workouts involving high rep O-lifts you can work all 10 elements of fitness in one
workout.

The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through
any other mode of training. The explosiveness that results from this training is of vital necessity to
every sport. Practicing the Olympic lifts teaches one to apply force to muscle groups in proper
sequence, i.e., from the core of the body to its extremities (center to extremity). This
vital technical lesson benefits all athletes who impart force to another person or object
as is commonly required in nearly all sports.

Martial Artists often do well in the sport. Why?
In the Martial arts, we learn to use the muscle groups of the entire body in the proper
sequence in order to develop and unleash power. Technique, timing, leverage, use of momentum,
the combining of speed and strength to create power, all are used in the martial arts
and Olympic lifts.

In addition to learning to impart explosive forces, the clean and jerk and snatch condition the
body to receive such forces from another moving body both safely and effectively.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle,
power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical
capacity to withstand stress. Also worth mentioning is that the Olympic lifts are the only lifts shown
to increase maximum oxygen uptake, the one most important marker for cardiovascular fitness.

Olympic Lifts Playlist

rikd-
assistance exercises for power

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Why do sportscasters in the USA in general choose to portray Vitali Klitchko
in a less than positive manner. He probably has the best KO percentage of any
Heavyweight boxer in history. Vitali is a former WBO and WBC world champion.
When we pause to ponder why it is that they portray Vitali
in such a fashion we can solve the riddle. Vitali is 6' 7" or 6' 8" whichever
height you percieve. He is also fast in the ring, has good hand speed,
hits as hard as his nickname implies (Dr. Iron Fist), and is a man who clearly is thinking
while he is fighting. He exposes his opponents weaknesses and makes them
pay for their mistakes.
What reason could these sport's writers possibly have to condemn
Vitali then?
1.Bias. Bias based on the fighters they support and want to see
become Heavyweight Champion.
2. Fear-they fear that their fighters will
not become World Champions if Vitali stands in their way.
3. Love and obsession-
this group would include all the sport's fans (mostly female) that want to see
Vladimir have all the belts. If I were a biased sport's writer I would want all of them for
an audience to write too.
What would I write about?
All you have to do is read some
of the posts written on the Klitchko forum by fans about why Vitali should not
come back.

What is the answer to this puzzle then?
Sacrifice?
It is not a sacrifice if both brothers
share the same dream. It is a Sacrifice though if their fans do not share in their dream
but support them in the achievement of their goals anyway.
Isn't that what Easter is all about? Sacrifice?

Happy Easter!

Vitali Klitschko

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There have been reports written that "In his last bout against Danny Williams in December 2004, Vitali was incredibly slow and
breathing hard after the first few rounds of the fight. Though he ended up stopping Williams
in the 8th, Vitali looked ragged by the fights end – hardly like a champion."
I watched the fight and I saw Vitali avoiding punches thrown
by Williams that would have caught most heavyweights flat footed and knocked them
to the canvas. Watch the video of the 7th round. You want see a slow Vitali
or someone huffing and puffing around the ring.

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While surfing the net I came across an article from
boxingnews24 which contained the following:
"In his last bout against Danny Williams in December 2004, Vitali was incredibly slow and
breathing hard after the first few rounds of the fight. Though he ended up stopping Williams
in the 8th, Vitali looked ragged by the fights end – hardly like a champion."
I must not have watched the same fight
I didn't see a slow Vitali. He was quick and hardly huffing and puffing.
What I saw was the nightman
helpin danny checkout!

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Eagles Playlist

Easter this year is: Sunday, March 23, 2008.
The last time Easter Sunday was on March 23 was in the year 1913. Easter is always the 1st
Sunday after the 1st full moon after the Spring Equinox (which is March 20). The next Easter
that comes a day earlier (March 22) will be in the year 2285 (277 years from now).
Easter is termed a moveable feast
because it is not fixed in relation to the civil calendar (Roman Calendar). Easter falls at some point between late
March and late April each year (early April to early May in Eastern Christianity), following the
cycle of the moon.

This year's Easter is the earliest any of us will ever see it for the
rest of our lives. The only ones who have ever seen it this early are 95 years old or above!
And none of us have ever or will ever see it a day earlier! why? The next time Easter will be
this early (March 23) will be in the year 2228 (220 years from now).

Easter, also called Pascha, is the most important religious feast in the Christian liturgical year.
It celebrates the resurrection of Jesus, which Christians believe occurred on the third day after his
crucifixion some time in the period AD 27 to 33. Many non-religious cultural elements have become
part of the holiday, and those aspects are often celebrated by many Christians and non-Christians
alike.

Christ the Lord Is Risen Today is a Christian hymn traditionally associated with Easter. Most of the
original stanzas were written by Charles Wesley, and the hymn appeared under the title Hymn for Easter
Day in Hymns and Sacred Songs by Charles and John Wesley in 1739. In my video all the new Lyric
was written be me.

The hymn is a variation of an earlier hymn Jesus Christ Is Risen Today, a 14th century Latin hymn
which had been translated into English and published in Lyra Davidica in 1708
(and later in 1749 in Arnold's Compleat Psalmodist).

The Music in my video (Arranged by me) is attributed to Henry
Carey. Carey born August 26, 1687 – October 5, 1743 was an English poet, dramatist and
song-writer.

Christ the Lord Is risen Today

Christ the Lord Is risen Today Alleluia
Born that Man No More May Die Alleluia
Sons of God In Triumph Raised Alleluia
Sing now their hymns to him on high Alleluia

From the Mountains To the Seas Alleluia
Christ Has Won Our Liberty Alleluia
Death shall reign On Earth No More Alleluia
Life Everlasting an Open Door Alleluia

Soaring With Him As On Eagle's wings Alleluia
We shall follow his Exalted Lead Alleluia
Death has Lost Forever it's Sting Alleluia
Christ has won the Victory! Alleluia

New Lyrics Copyright Richard Alford (C) 2008
Musical Arrangement Copyright Richard Alford (C) 2000


See Video Below:

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Vladimir KlitschkO barely took a punch and was unmarked while winning a unanimous decision Saturday night, defending his IBF title and claiming Ibragimov's WBO belt in the first heavyweight unification fight in nearly nine years.
"I'm happy to have three belts," Klitschko said, who also holds the IBO title. "I'm happy to get the WBO belt back. That was the first title I had." "He was very difficult to fight," Vladimir said. "He kept backing off. He's very careful,
but the result counts."

Don Ackerman scored it 119-110 for Klitschko, while Chuck Giampa scored the fight 117-111
and Steve Weisfeld scored Klitschko 118-110. The Associated Press also scored it for
Klitschko, 119-109. See video below:

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ABBA Playlist

The KlitschKO Vs Ibragimov fight will be the first Unification Title Match since 1999.What is at stake? Vladimir is the IBF and IBO world champion. Sultan is the WBO
World Champion. The winner takes it all.

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