Until recent times exercise prescription was made after long and slow observation, in effect by using the trial and error method. In modern times, especially in the last twenty years, there has been a more scientific approach; one which allows more rapid and complete analyses of physical exercise.

After having investigated extensively in most of the so-called "new-sport methods," I have selected and trained in several. I find that many are still exclusively experimental; some are so far-fetched as to be a waste of time, yet some have obvious credibility. I would like to present readers with the following system. I know it works; I don't know if a dedicated martial artist trying to support a family or attend school would have time to delve too deeply into the system. However, remember that certain exercises are more important than others and I will designate the exercises by order of importance by assigning a number to each -the lower the number, the greater the value.

Furthermore, for most, twice to three times per week will prove sufficient. Remember never to do two consecutive weight training days unless you are on the "split" routine system, i.e., two days push muscles and two days pull muscles. If this split method is used, four days total per week (2 each, push and pull) should not be exceeded.

Following is the routine I would recommend for men or women sixteen or over.

                        Days One and Three

1. Bench Press - 4x4-8
2. Incline Press - 3x6-8
3. Seated Press - 4x6-8
1. Squat (free) - 5x6-8

A special note on the squat -use light weight, don't "bang" off the bottom, and don't rest at the bottom. From bottom position rapidly drive to completed position raising on toes after knees have locked. Return heals to floor and repeat. Every part of the lift is the lift; pause only after the end of the raise on toes.

                        Days Two and Four

1. Bent-over Row - 4x4-6
3. Lat Pulldown - 4x6-8
2. Hyper-extensions - 4x8-10

(Roman chair or bench w/partner sitting on ankles)

If one chooses not to use the split routine method all exercises should be done in one day, two or three days per week.

To many this is going to look like a typical, if incomplete, weight training routine. However, the method of performance is that area where in we find the difference and, therefore, the benefits.

There are four terms we need to define and explain in order to benefit from what looks like a rather short weight-training regimen. I will approach these in pairs. First the terms "positive" and "negative." "Positive" refers to that movement of the weight from its beginning to its point of completion. Let us examine the bench press. The lift proper does not begin until one lowers the bar to the chest. However, the lowering of the bar or "negative" is, as far as development is concerned, at least equal to the "positive." But for our purposes we must use the "positive" and "negative" aspects but in different ways.

First the "negative" is done in a very slow fashion using eight to ten seconds to complete. The "positive," on the other hand, is done as rapidly as possible. This type of movement requires the use of lighter weights. Each person must find his own poundage, but it will be far less than that which may be used for the same repetitions using conventional movements, perhaps as little as 40% less than maximum effort.

This brings us to the second set of terms: "slow twitch" and "fast twitch" muscles. In many studies done especially by the Russians, Bulgarians, and later Americans it was determined that speed and quickness in all movements are determined by the ability of the muscles to extend and contract rapidly. This concept is now universally accepted. Endurance and shear strength, on the other hand, would require the incorporation of "slow twitch" muscular responses. Now, this point should be kept in mind - there is a physical formula which determines the amount of force that can be exerted by one object (hand/foot) on another object (opponent's body). A slow, lumbering technique by a powerful man will have only so much force delivered. Conversely, a fast technique by a small, weaker man may exert only so much energy at point of "kime." The ideal marriage of strength and speed creates the ideal focus of energy (power) on the target.

Obviously, space permits a limited amount of information to be imparted and such factors as correctness of technique, torquing of the fist, leverage and stances of both the recipient and executor of any given technique play a part in the "perfect punch." Perhaps any perfect technique is for the few masters who better than most, instinctively understand all or most of the elements of power. This does not preclude the multitudes from diligently striving through study and training to be the best that they can be! Remember this classic admonition, "A man's reach should exceed his grasp..."