15482967 Kick Boxing From a to Z

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KickboxingFrom A to ZA St ep - by - St ep Gu ide

For Learn in g Th e

Fi gh t er s W o r k o u t

W i t h o u t Th e Fi g h t !

Master Scott Palangi


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Authors Note:

While reading this book, (even the final edited version when its complete) youmay notice several typos, grammatical errors, and, in some cases, an outrightslaughtering of the English language.

There is a reason for this.

You see, some people actually enjoy looking for these things. And, since its my

driving ambition to please as many people as possible -- Ive intentionally leftsome in here.

JS .P .


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About the AuthorFrom:Master Scott Palangi

Tappan, NYTuesday, 8:37 p.m.

As you can see, although this is a Manual type of a book, Ive decided to place a

personalized letter, here in the beginning, so that youve got no choice but to stopand give it a glance.

Why have I decided to do this?

Well, for two important reasons actually:

One is, this book is personal to me. Not just because my name is plasteredthroughout the pages 127 times, but rather because, over the years and years of

teaching... and the thousands of hours of training... and the choice to dedicatethe rest of my life educating others through the martial arts way of life Ivebeen fortunate enough to have been in the right place, at the right time, meeting

the right people, to learn the right styles (evolution-wise, as a martial artist)with... ultimately The Best Instructors in the world.

Ive been fortunate in finding the right instructors. Sometimes, Im even a little

self-righteous about it, too. But isnt it okay to be so proud of ones teachers? I

hope so... because... I cant even imagine where Id be without your dedication.

In a very real sense, this book was sparked by you. All of you.

The second reason is, although this books creation was inspired by myinstructors....spark alone, is rarely ever enough to finish anything. You need fuel.

The fuel that carried this book to completion.... was.... is.... and will always be.....

The Stu den t s

Took twenty years to discover that the men, women, and children I dare call mystudents.... have actually been my teachers the entire time.

Hence, If you really want to learn something.... teach it.

Yours for martial arts excellence,

Scott Palangi


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Acknowl edgementsIn addition to the martial inspiration from my teachers having a hand in this book,

theres much human inspiration too. You see, sometimes, we dont even knowwhen were being taught. And, many times, without such teachers our wild

ideas will remain ideas until somebody comes along and paints a picture of whatspossible. In the case of this book, the first creation happened when a professional

photographer showed me whats possible.

That said, Id like to thank the man who actually bumped this project onto the

production line, Chris Marksbury, of CM Photos.com. C.M., had it not been foryour interest-turned-love for the martial arts... and for your and Ginas relentless

support, both now and during, during Sabrinas Black Belt Journey.... and for thehours youve both spent giving of yourselves both inside the dojo during classes,

and afterwards on projects such as this.... if it wasnt for all The Marksburys havedone, this book would still be a bunch of round to its stuck in my head.. Thank

you for demonstrating to me that we really do have something special and worthcapturing on film, and for always going the extra mile(s).

Once while discussing the becoming of martial arts master, my teacher oncenoted, How can a master be master if he has no student to teach.

Likewise, What good is a book, if nobody wants to read it?

Had it not been for the original audience this book was intended for.... and fortheir sincere interest during each session.... I wouldnt have even bothered to writeit in the first place let alone, ask you to shine within its pages, inspiring others.

Thank you Jack Damico, Doreen Misciagna, and David Yamada, for demonstratingyour technical excellence in this book, and more importantly, that, for you, Palangi

Marital Arts & Kickboxing is more than just a workout, its a way of life.

Your interest keeps me interested.


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Tabl e of Contents:About the Author............................................................................................................ 3Acknowledgements......................................................................................................... 5Table of Contents: ..........................................................................................................6Introduction................................................................................................................... 7The Workout ................................................................................................................10 The Warm-Up Routine ..................................................................................................18 The Warm Up Exercises ................................................................................................21 The Warm-Up...............................................................................................................25 Shadowboxing..............................................................................................................26 The Set Position: ....................................................................................................... 27 Details and Common Errors: .........................................................................................29 Set Position" Defined: .................................................................................................32

Heavy Bag Training: ..................................................................................................... 36 The Foot Jab: ...............................................................................................................38 The Push Kick: .............................................................................................................40 The Switch Kick:...........................................................................................................42 The Round Kick: ...........................................................................................................44 The Side Kick ...............................................................................................................46 The Knee Kick:.............................................................................................................48 The Switch-Knee:.........................................................................................................50 The One-Two: ...........................................................................................................52 The Left Body Hook: ..................................................................................................56 The Uppercut: ..............................................................................................................60 The Head Hook: ...........................................................................................................64 The Right Hook Body Shot:...........................................................................................66 Shadowboxing Routine .................................................................................................68 Applied Kickboxing: ...................................................................................................... 74 Applied: ....................................................................................................................... 75 Getting Good................................................................................................................84 Staying Tight .............................................................................................................92 Distance, Power, and Impact.........................................................................................94 Bobbing & Weaving ...................................................................................................... 97 Count Kicks..................................................................................................................99 Parting Thoughts ........................................................................................................ 102


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I ntroductionThis book is about Kickboxing. Specifically,Kickboxing for sport, for fun, for health, and most

importantly, for self-improvement.

Although this books primary purpose is to help youunderstand and perform the entire repertoire ofPalangi Kickboxing techniques I will also attempt to

indoctrinate you in the mindset of PalangiKickboxing, which has a traditional martial arts base

with a modern, upbeat, and unpretentious approach.

By mindset what I mean is, the thinking that isbehind the moves in kickboxing; the attitude the

disposition, if you will, which you will executekickboxing moves from. Once youve got thismindset, you can then transport that spirit if you

will, into everything you do.

I believe this is why Kickboxing-for-fitness programs the videos, the classes, and the hype behind all ofit, has caught the attention of the Western world.

Its powerful to watch an expert kickboxer -- kick

box. The speed. The fluidity. The power. Theres

nothing like it really. And when you begin to mastereven the most basic of fundamentals you cant helpbut feel more powerful; more in control not justin control of your fitness and your external

appearance, but your entire life.

How? Its simple really. See, the moves inkickboxing come from martial arts not all of the

moves, but about 90%. And, because martial artsmoves (like the ones Ill teach you herein) enhanceeverything germane to physical mastery you

directly, and simultaneously develop a mastery ofyour own mind and, eventually, even your

emotions.

The original reason I developed this manuscript wasto help my adult students perfect their moves so thatthey could teach my martial arts system (called

Palangi Martial Arts) along side me, at my academy,and eventually on their own. Originally, I had no

intention of making a definitive guide on the subject


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of Kickboxing. In fact, Ive never even fought in aroped ring where the real deal kickboxers made

kickboxing as we know it, popular.

The reason I modeled my martial arts system, PalangiMartial Arts, after Thai style Kickboxing was simple:

To create a martial arts system that would be userfriendly to the newbie and comprehensive enough

to the elite athlete so that the both of them couldco-exist in an environment where one anothersdifferences could be built upon and become

advantageous and beneficial towards each othersgrowth and improvement.

I wanted to give the average American anopportunity to experience the martial arts in way that

would be both safe and effective from a fitnessstandpoint, and challenge them mentally so as to

overcome the inevitable boredom that is socommonplace with 98% of all fitness choices.

Speaking of exercise, nows a good time to talk aboutwhat exercise really is: Exercise, is actually,

induced activity. Yes, you see, way back when(meaning, before conventional gyms started opening

up everywhere) there were no such thing as healthclubs. Why? Well, for starters, there was no need.

People were relatively thin. They had a naturally highlevel of activity. And, they also consumed a diet that

required a certain amount of calorie expenditure justto have a single serving i.e. hunting, fishing, farming,climbing a tree for a piece of fruit.

You get the idea.

However, even back in those days, martial artistspracticed kickboxing-like movements simply because

it was fun and a way for self-expression. (And in thereal old days martial arts were in fact a necessity,

not a recreational endeavor) Which brings me back tomy original point:

M indsetThroughout this text you may hear me talk aboutBlack Belt Attitude or Personal Excellence.

Why have I done this?

Ive done this for two important reasons actually.


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The first one is, Black Belt stands for a symbol ofexcellence in the martial arts. It suggests a certain

level of quality; of precision; and/or mastery, if youwill.

The second reason is, the concept of Black Belt

Attitude is, in fact, exactly that: An Attitude.

Black Belt Attitude implies mindfulness. It impliesdeliberateness.

And it explicitly means, choice .

You see, in the Western world (the world of Baseball,

Apple Pie, and Hot Dogs) were taught that a personsattitude is sum total of all their thoughts --

conscious and unconscious. Theres a slight degree ofassumptive-ness or assumed ownership. i.e. of

course hes stressed out hes an air-traffic

controller.

But in the martial arts world (a world where there ismuch Eastern influence) we believe that our

attitudes (or, habits of thought) can, in fact, bechosen much like one can choose to wear shoes or

sneakers the right attitude, for the right occasion.

Naturally, Black Belt Attitude is an attitude of

personal excellence that one can adopt or borrow much like using the right tool for the right job to get

a better result.

Best part is of course, the movements of kickboxing

require the student to impose his will on his ownlimitations in order to improve. Theres no luck

associated with progress. In order to get good oreven mediocre for that matter, one must concentrate

fully disciplining the field of attention forging thebody, muscles, tendons and ligaments to do what is

not exactly natural, or, routine. (i.e. how muchthought or skill-building takes place when one goes

out for a jog, or rides an elliptical machine for hourson end? Not much.)

The end result of your study of Palangi Kickboxing isthat youre not just exercising youre training!

Training your mind training your body cultivating aBlack Belt Attitude!

Good luck, and, as always, good training.


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The WorkoutThe Palangi Martial Arts Kickboxing Class is a threedimensional workout.

The first dimension is Physical. In order for your body

to have a balanced level of conditioning there arethree primary areas that must be considered. First is,Flexibility; Second, Strength; and Third, of course, is

Stamina. Typically, in order to address all three ofthese areas, youd have to attend a yoga class (60 to

90 minutes) then, go for a jog (another 30-45minutes) and finally, hit the weights (another 20-30

minutes). That means, if you were to followconventional methods of fitness, youd be spending

anywhere from 2 to perhaps even 3 solid hours just toget (or stay depending on your current level offitness) in shape. Not very practical if you ask me.

However, in a single Palangi style Kickboxing class

you will effectively hit all three areas of PhysicalConditioning. And youll accomplish that in just 40

minutes! (Plenty of time left to do the other thingsyou enjoy. Who knows maybe even a little partying,right? Why not?)

The Second dimension of the Palangi Martial ArtsKickboxing method in Mastery. Now, when we speakof mastery, were not referring to hocus-pocus, or

metaphysical touchy-feely stuff. Instead, mastery,in this context, refers to the simple fact that you willbe learning actual techniques combatives, if you will

that, by design, are to be executed with badintentions. The more you do the moves the better

you get at doing them until finally, youve gotcomplete control over your body. Mastery.

The best part of achieving physical mastery is that itsnever actually part of your agenda it just happens

as a natural by product of doing the workout, session,or class. Nobody actually sets out to be a master

Ill save that for the martial arts weirdos out therewho are more content with being fatsos than

attaining a healthy balance of mind, body, and spirit.Enough about mastery. My point in bringing it up is

that Kickboxing is perhaps the most balanced choiceof workout or martial art simply because it is more


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intricate and challenging than just putting one foot infront of the other (jogging or aerobics), and its less

aggravating than trying to hit a small ball towards aspecific target (baseball or golf). At the very least

its more effective than both of those workouts andsports, combined. And its more fun.

Besides learning how to kick, punch, elbow, and

knee someone can actually become a lot of fun which brings me to my next point, and, the 3rdDimension of Palangi Kickboxing: Self-Defense.

Lets face it, its a scary world out there. And, it

doesnt take a rocket science to figure out that yournever actually safe anywhere, anymore.

Contrary to poplar belief, your need for personalsafety is not someone elses responsibility. Its yours.

In fact, those who cannot defend themselves are a

liability in this society more than theyre an asset.Now, listen, Im not just talking about the actualphysical part of defending yourself, the fighting thats a given. Im talking about your ability to be

self-aware; to recognize and avoid danger; and, ofcourse if need be, resort to physical defense and

most importantly, to have the inner strength orfortitude to pull the trigger, as in taking action.

Youd be surprised how many men and women whoare fit (in the physical sense) and who are

successful (in the personal and professional sense)but who when and if confronted by assailants would freeze in their steps, or, do something else in

their pants. Or both.

Its my deepest wish that no one who studies thePalangi Kickboxing method ever have to defend

themselves. I really mean that. However, it is mywish that each time you engage in the workout youremember that youre learning an art, not just a

sport.

Finally, its my greatest pleasure to bring you aworkout that will help you to build true CONFIDENCE

by developing strength in the body, mastery over themind, and courage during the face of adversity orintimidation.

This is why the Palangi Martial Arts tagline reads,

discover yourself.

The Anatomy of a Kickboxing Class


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Each Palangi Kickboxing class is 45 minutes. There isa are three specific reasons for this. One: studies

have shown that an interval style workout is actuallymore effective than a long, and drawn out,

marathon style of training. And that rule applies toboth the out-of-shaper and the trained individual

alike. Modern sports science has shown us that less,is, in fact, more, in regard to creating a fitness

effect in the body.

The second reason for the 45 minute format is that

there is no room for down time. No spendingminutes on end around a water fountain, or talking to

a tired workout partner about your problems, yourspouse, or your spouses problems, whatever they

may be. Theres only time for focused training. Afterclass, fine, let it all hang out. During class, itstraining.

The third reason our workout should last only 50

minutes is because 60 minutes just so happens to bethe maximum that anyone (and I mean, anyone) can

hold a strong, and focused, field of attention.Anything longer than that we all start looking at theclock. Its also a fact that tired people get injured. I

say its better to go home under-trained and comeback for more tomorrow than to over-train and be

forced to stop training or seek alternative methods.Fortunately, if youre attending a Palangi Kickboxing

class one thats taught by a certified instructor you will leave class feeling trained but never injured.

Thats something few health clubs, or martial artsschools, or group fitness classes can promise.Nonetheless, a certified Palangi Kickboxing coach can

make it happen in each and every class!

Kickboxing Cl ass Format

I. Joint Warm-up (1-2 Minutes)II. Shadowboxing (6-8 Minutes)

III. Dynamic Stretching (2-3 Minutes)

IV. Bagwork (12-17 Minutes)

V. Ab & Armwork (4-6 Minutes)

VI. Cooldown (2-3 Minutes)


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The joint warm up is always five minutes. Thepurpose is not to stretch but rather to prepare the

joints for the workout. During the warm up youll getattuned and in tune with the status of your joints

and their range of motion, as well as any musclesoreness or limitation that needs to be paid

attention to.

After the warm up comes the shadow-boxingsegment of the class. This lasts anywhere from 10 to12 minutes. Shadowboxing, by the way, means you

are punching and kicking toward your own image infull-length mirror. The actual term came from the old

boxing gyms way back when they couldnt affordmirrors; trainers would shine a light behind a fighter

who, in turn, would punch towards his own shadowagainst a wall. The purpose of shadowboxing isthreefold:

1. To properly learn the techniques.

2. To execute proper techniques w ithoutresistance.

3. To increase ones awareness of balance and

coordination.

Now we come to the actual stretching segment of

the workout. This is where we do whats calleddevelopmental flexibility positions and poses. Now,

because Kickboxing is born of martial arts thestretching youll do will actually increase your

limberness, not just exploit how horrible your currentlevel is. Whats odd is, in regard to flexibility, youll

often hear people say things like, Oh, I cant beginkickboxing Ive got no flexibility or coordination. Itreally is a ridiculous statement and it reveals how

brainwashed we are as a society to believe that weneed to be a natural at something. Such comments

are as stupid as a broke person saying, Oh, I cantbegin saving money I havent got any. Remember,

you do kickboxing to get something you dont yethave not to show something you already posses. And

by doing the flexibility drills in this book (in the properorder right after the warm up) you will gain a levelof looseness you never thought possible

guaranteed.

Next, is Bag Training. The heavy bag, as we call it,provides the student or athlete with an actual outlet

to test, and apply kickboxing techniques. This is


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where you get your resistance training accomplishedin a way that will make your body toned and lean

not bulky or blocky. Another benefit of smashing thebag is stress relief. Psychologists call this gross

impact therapy, and have recommended solely as aform of release. (Plus the bag wont hit you back.

The abuse is one-sided, the way it should be.) Fewworkouts, if any, ever accomplish this state of mind; a

state of peacefulness that stems directly from takingit out on something.

Another great thing about the heavy bag is feedback.When hit correctly, the bag pops. When hit poorly,

it thuds. Sometimes youll hear professional fightersreferring to this as making the bag sing. Its truly a

beautiful sound too! Best part is, in just a couple ofpages, Im going to teach you the moves that canmake your moves sing too!

Finally, we work the abs. This is called the core part

of the workout. By core, we mean the central partof your body that controls your posture, your balance,

and it does in fact include the development of yourabs. Lets talk about abs for minute okay? First ofall, we all have a great six pack of abs. The

problem is our so-called six pack is covered by athick layer of body fat. Now, because the concept of

spot reducing (meaning: to focus on only oneexercise for one single part of the body) for getting

ripped, is a fallacy we do not spend a lot of timehere. You see, what causes your abs to appear is the

dis-appearance of abdominal fat not the appearanceof stronger and bigger abs. Therefore, we spendabout 5-seven minutes exhausting this part of the

torso so that your abs can serve you as well asmaking you looked ripped. But, again, because the

appearance of abs happens only after thedisappearance of abdominal fat (and because the

actual calorie burning effect of abdominal exercisesis nil) what will really cause your abs to appear is the

workout in its entirety not just a routine of crunches.

In regards to abs, nows a good time to give

honorable mention to the significance of dietaryhabits. But thats another book one thats not as

much fun to follow either! That said, you would dowell to discover what method of eating supports your

energy levels and best appearance.


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After your abs are exhausted... this is the best time toremind your arms that you just had a workout. And

we do this by performing the famous kickboxingpushups. Kickboxing pushups come in various forms

but theyre usually a shorter version of the old-schoolpushup youd encounter in gym class or in military PT

(Physical Training) drills. Youll get a look at some ofthose later on, too.

I hope your getting a sense of the personal disciplinethat youll get from Palangi Kickboxing training. But

please know this: We (the trainers and students ofPalangi Kickboxing) are not necessarily disciplined

people. Were mere mortals just like you. However,we do, in fact enjoy the way our style of exercise

empowers us to live our lives a little differently thanthose who merely go to the gym.

Hopefully, the personal discipline Kickboxing willempower you with will carry forward into your daily

lives. Especially when its time to say, No, todessert.

How To Get the M ost Out

of This M anual

In order to get the most out of this book be sureto take notes in the 2.5 margin provided on theright hand side.

Unlike a coffee table book, youre supposed to get thisone dirty with details. Take notes inside of this

manual.

When I was training in South Korea for competitiveTae Kwon Do I used to always bring a notebook to

class. Sometimes during the training Id have an

aha experience that would cause a breakthrough tohappen. (If you train with a good teacher, you should

have that happen, too, and frequently.) Always jotdown your breakthroughs.

Use that margin. In fact, go ahead and write this

down in there right now; write: Remember to openmy notebook after class and make note of cool detailsthat help me in my training.


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Next, you may also notice that this book has oneentire page dedicated only to the pictorial flow the

breakdown of the moves, step-by-step and then theactual instructional explanation on the following page.

There is a reason for this.

23 years of non-stop, uninterrupted martial artstraining has taught me much about karate books.

Most martial arts instructional books are created toplease the publisher not the actual expert who isnormally the author. And this middleman dynamic

can often hasten the authors most effective meansand methods of effectively disseminating their

information.

In any field of physical learning, there are three

essential steps that need to take place in order for thebrain to actually train the nervous system to

execute the physical feat. This 3-step process is theexact same process your mind and body used to do

everything you currently do that seems automatic.

Whether its riding a bike... scratching your head... or

catching a ball... this 3-step process happened.

ONE: You watch.

TWO: You think about what youre watching.

THREE: You do (or, better stated, you try)

Watch, think, do... and eventually, progress willhappen.

Now that youre armed with this book, youve got the

first two components satisfied.

ONE: Ive provided you with the exact mental image

picture the watching. Each of these pages is likeminiature movies; broken down, frame, by detailed

frame. This is significant because when youreoutside of the class your watch might not be very

accurate. You may forget what you saw, and so on.

TWO: Following each pictorial page, is the teaching

dialogue (the words I use that make you a greatstudent, and me, a master teacher.)

This too, is significant because even if you had a

photographic memory you may still miss theinstructions the words that inform your mind to


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and command your body to do causing your bodyto obey.

Last, notice that there arent any words on the same

pages as the photos.

To those schooled in the fundamentals of correct

graphical design, one might think the layout of this

book is an outright mess.

But this book wasnt meant to please the likes of

those who sit and give artistic opinions about an artthat is in fact, a physical education.

Only thing holding you back from excelling in martialarts sports or kickboxing now is practice.

As far as I know... that books not been invented yet.

There is no substitute for practice.

Practice is absolutely necessary.


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The Warm-Up RoutineUnlike the typical warm-up you may see in a fitnessworkout one filled with ballistic and bounce-like

movements that can actually harm the body thepurpose of the Palangi Kickboxing warm-up is to

prepare the joints (not the muscles) for the workout.Stretching, in a Palangi Kickboxing class is never

conducted until your body-temperature, and heart-rate, is elevated.

This is important because, remember, we want ourtraining session to be 100% productive and we dont

have all day to make it happen we have 50 minutes.The last thing we want is to stretch a muscle before

its ready to be lengthened, or to force our joints toturn at angles that the body isnt willing, or prepared,to do. But if you observe a typical group fitness class

of any ilk (martial arts included) youll discover thatwhat really happens is the participants are

encouraged to stretch cold muscles, and thenlater, after the body is warm, the student winds up

doing some type of movement that will injure eitherthe muscles and tendons; possibly even the joints as

well. Whats really upsetting about this is that eventhe most experienced athlete can become injuredfrom this type of training simply because when youre

warm you dont usually feel and injury happening!

And this is where the Palangi warm up differsimmensely.

Whereas the framework of a fitness or karate classcan neglect addressing the joint-before-muscle warm-

up issue, the first five minutes of a Palangi Kickboxingsession will inform you of where your body is at on

that particular day. Then, once youre aware of thestatus of your joints and their mobility, you can self-

regulate exactly what your body can and can not do.See, the idea here is this: people do not becomeinjured during workouts because they lack flexibility in

their muscles and joints they get injured (usually)because theyre either not aware of their bodys

capabilities on that given day... or... they get so intowhat theyre doing that they end up over-doing it.

Now, if the trainer/instructor/coach possessed theworkout wisdom that a certified Palangi Kickboxing


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instructor owns students would not get injured asfrequently. Why? The state of the students body

wouldve been taken into consideration prior toaggressive physical exertion.

If you intend on teaching Palangi, or just want to

practice at home, I implore you to not overlook thisinitial part of the session. It is that important.

Warm Up Sequence

1 Neck Rotations

When doing neck rotations, keep your hands placed

firmly on your hips. Dont just let them rest pressinward on your waistline so you can get a full sense of

what your range of motion really is.

Start by looking upward... and then very slowlystartrotating your head to your left (or right, it doesntmatter unless youre in a formal class) while

continuing to look as far as possible behind you.

As you look backward and around... start your

descent. Then, as your jaw and eyes pass yourshoulder-- begin looking downward; getting a

complete stretch along the right side, and back of, theneck.

Continue around until your eyes are looking down atyour feet and your chin is touching your chest.

Once you reach the maximum downward position

continue up to your right side until you reach the startpoint. Then, repeat the exercise on the other side.

(Pictures not shown to avoid redundancy)

2 Shoul der Circl es

With your hands still pressed into your waistline,

squeeze inward and upward while beginning toshrug your shoulders forward. Do this slowly anddeliberately.

3 Arm Rotations

When doing arm rotations, you always want to keep

your arms slightly bent. This will help protect yourshoulder joints and also allow you to build up


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momentum as you swing your arms in a large andinward arcing motion.

4 Side Bends

The spine is designed to move in six directions: frontand back; side to side; and then twisting left andright. When you do the sidebends in the beginning

of your workout youre able to find out what yourcapabilities are (or arent) on a particular day. Its

better to find out what your spine is ready for beforeyoure forced to find out through injury. Although the

kickboxing workout is designed to make you bend allsix ways the side bend is rarely a natural occurrence

during the workout, hence it is done here at thebeginning.

Once in the start position.... begin to lean to your

left and see how far you can reach with your fist ...all the while... pushing inward with the opposite handthats secured at your waist.

5 Rotating Squat


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The Warm Up Exercises


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Advanced Warm-Up Stretches


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The Warm-Up


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ShadowboxingShadowboxing is the most overlooked part of even aprofessional fighters workout. Ask any pro trainer

and theyll tell you countless stories of athletes whodtry and skip this part of the workout. Its easy to

understand too; staring at yourself (and yourtechniques) in the mirror can be discouraging

especially if you dont like what you see.

That said, lets make you look good at shadow boxing

starting right now, okay? Great.

First well discuss


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The Set Position:

Easy t o do r ight . . . always means:

Even easier t o do wr ong


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1 2

' 3


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Detail s and Common

Errors:

Incorrect:

Fists are too closetogether

Incorrect:

Feet are too close

together; one ishiding behind the

other.


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Correct:Heel of

the Front foot is

slightly elevated.

Correct:Feet are

shoulder width (with

the right foot slightly

backward.

Correct

KickboxingStance


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Set Position" Defined:Youll often hear this referred to as a fighting stancein different arts or schools of kickboxing. However,

there are actually a dozen or so fighting stancesdepending on the discipline in discussion. I like to call

this stance the Set Positionbecause theres animplication of balance and stability with the word set

and without that it doesnt matter what youredoing balance and stability rule, and is our firstconsideration. And, it just so happens, the Set

Position Im going to teach you is also the properfighting stance for full-contact Kickboxing.

First the ground-rules. In my Palangi system, I

break down everything so that the technical conceptsare both easy-to-do and easy-to-understand. Hereshow accomplish this: As you may know, in any

discipline or practice, there are fundamentals oressential concepts that must be understood for you to

have a successful experience. The problem is, oftentimes, there can be so many important points - you

cant remember what to pay attention to first. Thatswhy Ive created a powerful teaching tool called, The

Three Rules of Threefor every technique in thePalangi system. Thats why Ive carefully taken thetime to multi-step the so-called important points of

the Palangi system. This way, everyone can learn,and everyone can communicate the material, in an

effective, consistent, and concise manner.

That said, lets take a look at the Three Rules of theSet Position.

1. FEET (shoulder width apart; left leg forward; kneesbent slightly)

2. HANDS (Straight wrists; flat fists; elbows in.)

3. HEAD (Chin in; eyes forward; jaw relaxed)

The Set position is where all your techniques will beexecuted from. Often times, a student will wonder iftheyre doing something correct or right heres

something to keep in mind if you ever find yourselfthinking along those lines: 1) Before you can get

good at something youve first got to be willing to


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be lousy at it. 2) Whenever you feel uncomfortabledoing a move, check your stance; a good, solid, and

well-balanced stance will make almost any techniqueseem better or less new.

During a structured Palangi Kickboxing lesson, youll

often hear the coach or instructor say, Return toset, or, Reset, please, and so on. I often teach my

trainers to drive home the significance of the SetPosition, so much so, that it often becomes annoying--- good. The way we (the teaching staff) look at it,

until you can teach the class yourself and make it apoint to get the entire class to have the self-

awareness of their Set position you havent yetlearned the material well enough yourself.

Another important point is this: If at any time duringyour training you feel that youre unable to execute a

strong vertical jump something isnt quite rightabout your Set position. Youd be amazed how much

faster you can learn and enjoy the moves in this 45class... simply by re-setting your stance.

Heres How You Do I t:

First, start with your feet exactly shoulder width

apart. This sets you up for a stable yet mobile stancethat allows you to move quickly once you get the

hang of the moves...

To get a clear sense of exactly how to perform the Set

position, stand up straight and take a couple of casualsteps forward as if taking a walk and then stop

and look at the weight distribution of your two feet.Usually, youll see your feet spaced about shoulder

width apart, on in front of the other.

Next, turn your torso slightly inward. This ensures

your strong side is in the back and ready to performpowerful moves on command. It also helps keep your

center line the part of your body that exposes vitalareas away from immediate or easy attack; making

you less of a target.

Once youve got a comfortable Set position, its a

good idea to bounce up and down a couple of times.In the Palangi system, we call this priming. You

only need to do it a couple of times to feel the benefitof better balance, better posture, and more

confidence doing your workout.


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Youll see professional fighters priming duringmatches when they get hit, or when their preparing a

series of attacks. Look at priming as a way ofcreating momentum before you explode with a

combination.

Priming allows you to tap into the simple and often-overlooked principle of energy in motion tends to

stay in motion.

Finally, when you prime, try not to let your feet break

contact with the floor. Thats jumping. And eventhough jumping can create similar advantages for

performing an advance its a lousy thing to be doingif youre forced to make a defensive movement.Think about it: if youre feet arent touching the

ground you can only be in one place until you regainyour footing. This alone can make you faster at

virtually every move in all contact sports.


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Heavy Bag Training:Of the many elements separating Palangi Kickboxing

from other combat fitness regimes (besides theactual fitness and physique-enhancing benefits) is the

training methodology behind our approach toresistance training.

Resistance training, in the realm of fitness andworking out, typically means, lifting weights. Its no

longer a secret that resistance training is one of thefastest ways to make your muscles stronger. Problem

is, when done excessively, your muscles can becomebigger and bulkier.

Because Palangi Kickboxings fitness approachencompasses lifestyle, performance, and mobility for

healthy living -- we strive to avoid making ourmuscles bigger or puffier and instead emphasize

building a stronger, faster, leaner, more flexible, morecoordinated, and more athletic muscular system.

This achieved by using The Heavy Bag forresistance.

Youll never worry about getting bulkier muscles fromhitting the heavy bag because the resistance part ofthe training happens when your muscles are almost atfull-extension. And, because your muscles are

strongest at full-extension, you get the exact doseof resistance that forces your muscles to respond... to

adapt to the imposed workload.... and to finally,change.

The end result is better body without the bulk.

Coupled with the fitness effect is the technical effectas well. When you hit something your techniques

become like actual weapons. This makes you moreconfident because youre learning skills to defend

yourself with. An added bonus of this learning is themental stimulation associated with learning an actualskill that creates positive body changes, as opposed to

the mere pounding of the pavement (as in running)or the mundane-ness of yet another fad workout.


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Often times, with conventional exercise theres no realor implied goal. After a while... a Palangi

Kickboxers goal is to one day become a Black Belts(about 3 to 4 years). Thats when youre pursuing

personal excellence rather than just fitness for thesake of fitness. At this level, fitness is no longer a

goal, but a natural by product of your quest for self-improvement.

Beating the Heavy Bag has also been proved effectivefor lowering stress levels as well. Psychologists call it

Gross Impact Therapy, and have even suggestedhitting the bag to those seeking lower stress levels

(except... they dont show you how to hit the bag.)

Perhaps the greatest benefit of Bag Training is the

efficiency factor. You see, an effective Bag Routineneed only last between 15 and 25 minutes to give you

results even at the professional level.

This chapter shows you how to hit the bag properly;reinforcing your brain on the finer point of moves sowhen you attend classes the moves look familiar.


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The Foot Jab:


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The Foot Jab Defined:


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The Push Kick:


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The Switch Kick:


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Switch Kick Defined:


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The Round Kick:


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Round Kick Defined:


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The Side Kick


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Side Kick Defined:


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The Knee Kick:


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Knee Kick Defined:


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The Switch-Knee:


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Switch Knee Defined:


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The One-Two:


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The One-Two Defined:

The JabIn boxing and kickboxing alike, the Jab is a

foundational weapon that builds your understandingand respect for speed plus reaction time... and it also

creates strong and well-conditioned shoulder muscles,triceps, and... believe it or not, biceps as well

(because of the emphasis placed on recoil.)

The Jab is like a flicking type of motion thats job (in

fighting) is to do three things:

1) Set up a more powerful technique.

2) Distract your opponent by chipping away at theirown offense.

3) Create a sense of distance between you and yourtarget.

Metaphor: Think of playing tag. See, when youthrow your jab, your sort of poking at your target

not trying to smash it or finish it. When you jab, itslike when you were a kid and you were playing tag

with your friends. Think of speed, and of course

sneakiness; being slick.


1) Without pulling your hand back... and... without

moving your shoulders even a centimeter... QUICKLYsnap your fist straight out in front of you (at shoulderor face height).

2) Quickly recoil your striking fist back to where it was

TWICE as fast as you threw it out to your intended

target!

Note: Although I mentioned that the shoulders arenot to move even a centimeter... that rule only

applies to the beginning of the jab so as not to tipoff your opponent to your punch; thats known as

telegraphing your punch which we do not want todo. Of course, once your jab is on its way by all

means, twist your spine a little; let the shoulder goforward; and reach into your intended target! Thats


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how you can make a plain ole jab a devastatingweapon!

The CrossAlways executed with your rear hand or power

hand, the cross is whats known as your knockout

punch. Often times, in boxing matches, this isknown as the infamous right hand because mostpeople are rightys and because its the second most

executed punch next to (and often followed up after)the jab.

Now, although the jab and the cross both travel in anidentical trajectory (straight out and back) whats

important for you to realize is that... with the cross...because of its originating position (being in the back)

there is a little intentional telegraphing because you

must turn not only your shoulders and your spine intothe punch but also your hips and your back foot, too.And its okay because if you did not turn your wholebody into the punch not only would you not get

sufficient power... but you wouldnt even be able toreach your intended target. So, you must turn into the

cross to execute it correctly.

Metaphor: While in your Set stance, imagine therewas a pole going straight through the top of yourhead and down into the ground. Youre now grounded

by this pole and your only mobility is a twistingaction. Next, picture that your front foot (your left) is

glued to the ground flat; but your right foot has a nailgoing through it you can pivot on it, allowing your

hips and shoulders to move, but you cant relocate it.Thats what its like when throwing a cross!


1. Lean slightly forward on your left foot while letting

your rear foot (the right foot) pivot slightly outward;simultaneously, punch with your right hand straightout to your target... and... while you do so raise your

right elbow as you lean into your target. (Your rearhip should slightly break the 90 plane that exists

between you and your target). While doing all this bemindful of what your inactive hand is doing (the left).

It should stay next to your jaw; elbow glued intoyour rib cage for protection and easy deployment of

further strikes yes, even if your tired!


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2. Once contact is made snap your hand back to thestarting position and then reset your stance and

check your posture.


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The Left Body Hook:


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Body Hook Defined:This punch is the punch thats made boxing famous.

Its also one of the sneakiest punches because ittravels along a very circumspect path. Unlike the jab

and cross (which travel from point A to B) the Hooksdeception lies in its circular delivery. It often hitsyour opponent on the side of the jaw or ribcage and

causes enough trembling shock to short-circuitthem; allowing you to hit them repeatedly; sometimes

will knocking them out altogether.

Metaphor: Imagine youre in a room that has a ceilingthats six to eight inches shorter than you are youreforced to widen your base a little, and of course, bend

your knees to stay balanced. Next, pretend you just

threw a cross and you were unable to reset yourstance now youre stuck in a pivoted position.Now, pretend theres a flagpole separating you and

your imaginary opponent hes only a foot away fromyou... but the poles in the way. Suddenly, you realize

you can move your body any way you want butyouve only got a second to hit your opponent! Whatsworse is... the only way you can finish him is to hit

him exactly on his ear. Now, the only way to hit himquickly and with power is to twist your body to your

right while putting your right foot down and lettingyour left do the pivot. Then, while in the middle of this

aggressive transition you raise your left elbow andbegin to punch around that imaginary flagpole. Then,

as your fist is making its way to your opponents earyou open your chest and expose the entire front ofyour body to the right side of the room. Impact is

made.

Heres How You Do I t:1. From your Set position, pivot slightly forward whilebending and pointing your knees toward 10 oclock.

Freeze for a split second.

2. Quickly snap your body; starting with your hips,

then shoulders; then your left fist back to 3 oclock.

3. Instantly, and... still while snapping to 3 oclock,elevate your left elbow (fist parallel, and, in-line with


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your upper arm) and make your arm into the shape ofthe letter L and make contact with your target.

4. Withdraw from your target and return to the Set

stance.


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The Uppercut:


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Uppercut Defined:Another close range punch that happens to have

finishing power is the uppercut. Youll use youruppercut when your target or imaginary opponent is

slipping (thats a boxing term for ducking) one ofyour attacks. You can also throw uppercuts when youropponent is covering his body during an onslaught of

attacks.

Uppercuts are usually launched at the end of acombination like putting a period at the end of a

sentence. Naturally, it is also possible to time youropponent with an uppercut when they are in themiddle of launching their own attack, however, more

often than not, the uppercut is utilized in concert

with other punches.

Metaphor: Picture a magic hat. Now, imagine that

this magic hat is floating in front of you about two feetaway. Like its hanging from a string. Your job is todeliver your uppercut without making contact with

any other part of the hat other than the part that isparallel to the ceiling the top part. Now, to increase

your accuracy, lets pretend that the inside walls ofthis magic hat are electrified if you make contact

with them youll get shocked. Naturally, the only

way to hit that kind of a target is to quickly snap yourfist in an upward motion and to maintain a strong andsturdy angle in your entire arm fingers of the fistfacing you.

Heres How You Do I t:NOTE: When performing the uppercut on a heavy

bag, it is too difficult to perform a headshot becauseyour target, in this instance, is facing you not the

floor. Therefore, when performing uppercuts on aheavy bag, be sure and hit the bag at or below

stomach level. (Using our magic hat metaphor, itslike pretending the magic hat is now glued to theheavy bag at about waist height facing you.)

1. From your Set stance... quickly drop your base

while lowering your striking hand (in this case, yourright hand.)


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2. As your striking hand passes your lower rib cage relax the shoulder of your striking arm so as to create

a whipping type of action; While doin that -- quicklylaunch your arm and fist toward the bag while

maintaining a make-a-muscle type of angle in yourarm. Impact is made with your fist while in a palm

upward position.

3. After impact, snap your fist back to the startingposition following the same trajectory that it carriedon the way to the target. Uppercut complete.


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The Head Hook:


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Head Hook Defined:kjhkljhlkhlkhkljh


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The Right Hook Body

Shot:


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Right Hook Defined:khkljhkljhkljhlk


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Shadowboxing Routine


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Appl ied Kickboxing:The big X-Factor separating Palangi Martial Arts &Kickboxing from its kin is the mental aspect of the

training.

You learn the visualization of the moves through ourteaching dialogue. This mental distinction helps youdo the moves with good technique (which motivates

you and builds your confidence) and... because ofthat, you can do the workout better as you

progress.

It is this constant balance of easy to do coupled withintriguing enough that motivates you to keep on

going; not just while your in classes, but longafterwards... and.... up and until... your very nextclass. You see, I discovered years ago that, When

people know what theyre doing theyll want to DOwhat theyre doing more often.

Simply put... we help you paint a mental imagepicture of the application.

Best part is, dont have to be able to do the

application to benefit from knowing it. You only

have to see it for it to take hold because the mindthinks in mental image pictures.

After a awhile, what looks complicated to your peers

becomes second-nature to you because... when youget the gist of a moves intentions you learn faster

and with less anxiety. Your right brain is busyapplying the moves and your left brain is developing

more focus without actually concentrating on them.

By visiting the application section of this book, the

moves you wish to learn become intuitive. Youll startto see them while learning and doing them at your

personal pace and skill level.


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Appl ied:Foot-Jab Appl ied:

Push Kick Appl ied:

Low-Kick Appl ied:


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Jab Appl ied:

Cross Appl ied:

Hook Appl ied:


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Uppercut to Body Appl ied:

Knee Kick & Switch Knee Appl ied:


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and from there... other moves begin to f l ow...


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(Conti. from previous page)

... into: The Crossing El bow & Pivot El bow Appl ied:


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Finishing with the famous... Reset position!


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Getting Good


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Staying Tight


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Distance, Power, and

I mpact


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Bobbing & Weaving


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Count Kicks


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Parting ThoughtsI want your kickboxing and martial arts experience tobe... continued.


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The Fighters Workout...Without The Fight!

Documents

15482967 Kick Boxing From a to Z