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Quick history:
I started in a Chinese martial arts school in January of 1986.  I left the school in January of 1996, after 10 years and one day, for various reasons. Master Maing Yul Jung was my teacher.
This is given more detail in the other two of my martial arts pages: External Martial Arts  Internal Martial arts
During the years since I've started showing some of what I liked to do (20 years or so) I concentrated mostly on showing the forms that demonstrated the movements of those styles, and
also showed-I hope-how I've been able to exercise all this time.
I never showed much of the basic drills, which are used to gain consistency in movement; and also to work stamina. I thought the drills might be less interesting, and also were more 
demonstrative of the more basic aspects. But since I've now passed 65 years old, I might as well show how that has gone on over the years. So this page will show-starting with my
most current practice, what I've been doing that adds more of an aerobic component to my exercises. Exercise here have always been a part of the workouts I've described on the 
other two pages. The number and type of drills have  varied over time depending on my current condition, and the amount of time I had for a session.
 In July 1999 I had to get knee surgery (page here) due to injuries from a car accident. As a result, I've lost some function of one leg, and so may not be able to do ALL of the exercises
 I used to do. 
As of 2004, the knee hadn't improved much, and there has been some damage to the hip as well. That certainly put a kink on my practice schedule! I  had to curtail quite a bit of this activity.
June, 2005, I had one hip replaced.
August, 2018--I had the other hip replaced. Details of my hip recovery can be seen on the Rickubitanium Page.
And now I'm old. It's a bit of a surprise to hear someone on the news described as "elderly", and then have them call out the same age as mine.
The most recent stuff will be at the top.
R. Dashnau 12/21/2022
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  Hand and Stepping techniques 01/04/23   more Hand and Stepping techniques 01/04/23   

November 8, 2022 (11/08/2022)--Hitting a 40-lb punching bag.  Among the training I did when I was much younger, was hitting heavy punching bags. It has been many
years (more than 20) since I've hit a punching bag. I decided I'd try using the bag for some alternate aerobic work, as well as doing some hits.  This day makes about 7 weeks
that I've been doing it. I do 4-minute rounds, with a minute rest between; for about 30 minutes (or about 6 rounds). I'm only doing this a couple times a week though, so I don't 
injure anything. I'm using a regular kitchen timer for my rounds.
I wrap my hands first, then use gloves over that.  I'm using MMA-style gloves instead of boxing gloves so I can hit with my palms.  I start out slowly for the first
couple rounds, just doing repetitions of basic punches.  Then I do repetitions of punch combinations. Then sets of alternative strikes with palms and elbows; and then just
mixed combinations.  I don't do a lot of footwork, and I don't do much slipping, ducking or feinting; people may notice that I'm not covering well, either.
A) I'm old. B) I'm not a fighter. C) I just want to hit the bag.  D) I'm old-possibly "elderly" (it was worth repeating "A").  I like to start combinations with a front jab off the leading foot
( if front foot is forward, then left jab). 
I work on hitting the bag vertical center, so it doesn't spin. I want the hits to dimple or deform the bag, not push it to make it swing--although multiple hits will make it swing. If the
bag is swinging, I want to stop it with a hit, not by grabbing it--unless I'm trying some basic motions.
I've got 4 clips here-each about 4 minutes long-and then one last clip with me talking and taking a glove off. The Iimages below are frames from
the various clips to help you decide if you want to watch them.   Round 1   Round 2   Round 3   Round 4   Talk at the end

   
                                               Left  straight jab ----- then right palm (no step)                                                                            Left  straight jab ----- then right cross punch (no step)

   
                        Glove off                                                                    Other glove                                              Wrapped hands and wrists                                    One wrap removed.

July 27 2018--Here are some basic technique drills I did on the same day. Once again; "old guy style".   

August 11, 2008--I'm now a few years past 50; and my new hip is about 3 years old. I left my martial arts school in 1996; about 12 years ago. I attended the school for 10 years
from 1986-1996. That means that I learned some of my material over 20 years ago. I practiced as much as I could, until the hip and knee problems mentioned above prevented
me for about 3 years. I still practice, although my schedule has changed quite a bit. Today, I did some exercises, and some forms--and which I made these videos from. I'm 
linking to them here as an example (especially to the younger folks) of how this type of exercise can help preserve one's health. These aren't exactly the way I learned them. So
what? 12 years or more have passed since I learned them by working with a teacher. I am happy that I can still do the exercises, and that I can remember them with some work
and by consulting my various records. Don't take your time in a martial arts school for granted. Document your practice any way you can. It can only benefit you later.

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               LONGFIST 1                                                        LONGFIST 2                                                              LONGFIST 3
Along with doing forms, there are various technique drills that are practiced. These are done using whatever part of the body, or attack, or defence, one is working on. There
are drills using kicks, punches, and other techniques. The idea is to become accustomed to delivering force quickly. These drills can also be used to build stamina. I have
included here very short examples of three simple drills. The first one is just a drill throwing punches. First, single jabs, double jabs, and then a left/right combination.  The 
second one is called "throwing palm" , and is used to loosen the shoulders, and to practice the basic palm attack used in one style of pakua. The third one is a drill to loosen
and strengthen the shoulders by throwing the elbows.  This is a shortened version, with 4 repetitions of each technique. There is upward elbow alone, then each succeeding
combination adds one technique. (first "up"; then "up and back"; then "up, back, and horizontal forward"; "up, back, forward, reverse"; and "up, back, forward, hammer".

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                     Punch throw demo (mp4)                                       Palm throw demo (mp4)                                       Elbow throw demo (mp4)  

Besides doing "technique drills" there were various other exercises that I was taught which develop strength, flexibility, and stamina. Generally I was taught to do some
loosening and stretching exercises before I would do a series of headstand exercises.
The last headstand position in the series is a lift from a "single-base" headstand to a "forearm stand". (figure 14)  Here's a video clip showing me doing this forearm stand.
NOTE 12/20/2019:This video was originally shot in 2001, with a very early digital camera.
I've upgraded the video because it was almost 20 years ago.

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       figure 14  "Forearm" stand                            figure 15      Walking on hands
 Besides these "yoga-style" stretching exercises, I was also taught various gymnastic exercises. All of this was to increase stamina, flexibility, and strength; attributes that a
good martial artist should possess.I was 29 years old when I entered the school, and did not have a natural ability to do these exercises. However, I learned, and performed
as much as I could. Combative martial arts should familiarize students with ground contact, in the event of a student being thrown, perhaps, or even for use as part of offensive
technique. We did various rolls, as well as various other types of gymnastics. Advanced students did flips and "no-handed" cartwheels (not me, though!) We were taught to walk
on our hands. I found this exercise fun, and still try it now and then. Figure 15 shows me walking on my hands around the same circle I used for some of the pakua exercises.
Here's a video clip showing me doing this handwalk. NOTE 12/20/2019:This video was originally shot in 2001, with a very early digital camera. I've upgraded the video 
because it was almost 20 years ago.

In 1988, I went to Kaohsiung, Taiwan to compete in a full-contact and forms tournament.  I didn't win, but I had a great time, not counting the 12 minutes or so I lost when I got a 
good fist to my head. The image below, Figure 00, is a picture of most of the team at the airport. I'm in the front row, kneeling, 2nd from the right. Master Jung is in the suit and tie.
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                        figure 00. The team at the airport

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