this is revolutionary for me. i always have done just a little weight training every day and never saw much progress. doing isometrics with it seems to be the way.
@ Pennshitz you are correct. Lee first learned about weight lifting from student James Lee and was hooked. He mainly did compound barbell movements like Bench press clean and press, Rows, curls, and squats. Drank protein shakes. You can't build power like he had only with isometrics alone..
@iceblue4u i think he used certain concepts of lifting... but found a way to maintain the strenght and speed without actually looking buff etc. But im not sure about what paul is saying here about isometric strenght training... i think a combination of isometric and lifting.. would be better cause if you lift just for the strenght and not so much like power lifting or body building... u should be oke... and with isometric training.. u will get that strenght that paul is talking about
Lee goal was functional strength ie for power in his techniques. He didn't care about Max his bench press or building huge arms which would restrict his movements. People train for different goals so exercises vary among athletes.
@xylnathien about five reps, in 3 to 8 elbows positions, 5 to 9 sholder positions and 5 wrist positions, do as much variations as possible an never do isomethrics for 3 days in a roll, it could be day in day out or two days in and one day rest, but never 3 days in a roll, by the way only begin counting when you are pushing it hard enought to lock your muscles ^^
Bruce Lee did a lot of weight training and was quite strong and fit but he wasn't as strong as any Olympic power lifters in the main tests of strength (bench press, squat etc). He might have trained a couple of strange exercises they didn't such as the one you mention (i've never heard this before) but in the main, normal tests of overall strength he didn't compare. Also, if you look at the home videos of him kicking (not movies) you can see he was not super-human strong.
@kelly980 i disagree because they tested his one inch punch and it had 1000psi wich is the same amount of pressure as a heavyweight boxers right straight wich could give u a concussion
@troy11691 Like i said, before in my last post, he probably could do weird things which no-one else tried (e.g. the one inch punch) and was good at them. But if he was measured doing the same thing as everyone else, he wouldn't have been super-strong by comparison. E.g. If he'd been measured doing a boxer's straight right, I'm sure it would have had only the same amount of power as other boxers' straight rights.
@kelly980 well like the vid says to there are different types of strength also bruce hitting with the same amount of power as a heavyweight boxer when hes the size of wat a light weight? thats alot of strenght if u ask me jus saying he has jus as much strenght especially for his size he could push limits well beyond his ability wich is strenght i would say i say he would stand a pretty good chance against olympic lifters and such
Heavyweight my ass. Bruce Lee never fought anyone in official matches. Mohammed Ali or George Foreman would have dented his head in, that's why he never fought them.
@guitarfetish342 OK look at the Olympic lifters. The bigger guys with bigger muscles lift more. I.e, they are stronger. That's why they have weight divisions.
@kelly980 ya but look at bruce lee he wasnt big at all but he could take i think it was a 60 lb dumbell and hold it straight out for like 20 mins or somehting liek that even half the bodybuilders cant do that so u have to take that into consideration to
@truthfilter Untrue. GSP does Romanian power lifting and dominates every MMA athlete he faces. Not to mention , nearly 100% of all boxers, wrestlers, and MMA fighters do weight lifting routines. Nothing wrong with isometrics, but that is one very small part of strength training.
This is really good information here and no, it's not outdated. Look up isometric strength training. Everything he said here is accurate from all the research I have read. Basically isometrics recruit more muscle fibers whereas your normal type of resistance weight lifting targets less percentage of your muscles used. And isometrics only target a specific joint position like he said. (sometimes a bit more) of course, combining isometrics with resistance training is the best.
in theory, isometric strenght ideal proportion is 50% of your entire body strengh, but the development of this condition require not just a trainer but a fisitian once that it is almost a medical condition, that is the diference between army push ups and gym push upps ^-^
im paul's top student here in new york offering private training. if you want the best vunak style training on the east coast, checkout my page and contact me.
this actually clears a lot of things on my opinion. For an example Masahiko kimura used to practice his special osoto-gari against a tree, and usually knocked out pro judokas with ease. Cool video + Vunak looks like mac gyver.
i might sound like a pussy but im always a little concerned about isometric exercise beacause u might do a lot of things wrong when u r not yet well trained..
what an idiot. His knife fighting crap is funny enough, but he needs to stay out of the gym. Tendon strength? He doesn't understand the principles of intensity and fatigue vs isometrics. If you want to develop your Jab, then JAB. There is NO sport specific excercises that improve speed or quickness or punching power. This was abandoned by every top trainer two decades ago. To develope any specific movement or strength in said movement, then do the movement. stupid, antiquated.
I'm not going to put you down, but this guy is like the navy seals expert and I'd assume he knew what he was saying... but it sounds like crap to me... Do you have an experienced grasp on this kind of stuff? I've been sifting and expiramenting and haven't been able to discern truth from BS... I want strength, functional muscle more than aesthetic muscle, you know?
@ThomasKrypton isometric strength is useless for lifting, throwing, etc,... its is only useful in striking... leverage (or 'real') strength can be used for lifting and other brute strength moves.
@login76 To a point your right. Lifting and throwing excersises are the real deal for the most part. But strong tendons help with the lifting and throwing movments. I lift weights and throw tires for my strength. But I do isometrics for my tendons and joints wich in turn helps my lifting and brute strength workouts.
The only problem is its static and its hard to measure prgression! Hence why athletes boxers etc stick to plymetrics and normal resistance training! But im definately going to give it a try!
Vunak´s greatness was that he went straight to the point, trying to teach what really works, non of those silly katas, screaming, and ridiculous dances that are totally useless in a real fight.
I like Mr. Vunak's martial arts insights, but he makes it crystal clear here that he doesn't know how the human body responds to exercise and WHAT eccentric & concentric contractions do!
Krav Maga is an israeli military self defense style meant for the street and in war which is great.
Boxing / Muay Thai / Kyokushin / Jujitsu ARE practical as it trains and season you to be hit and keep on fighting back in a compose yet reactive nature.
Jeet Kune Do is a great style as its flexible and much like Krav Maga but not exacty , as Krav Maga trains you to combat multiple scenarios in the least time possible whilst JKD needs some time to master the basics.
What a load of bollocks.Read Tudor Bompas books,if you want to learn about strength for sports.You need an expert in the year 2008 not Bruce lee from 1972,no disrespect to bruce lee
HOWEVER. There are two types of muscle fiber, this type of exercise will develop type I muscles (or slow twitch muscle fibers)while doing high intensity, but low rep exercises develops fast twitch (type II) fibers more.
Fast twitch fibers work for very fast, powerful bursts (ie; boxing jabs, fast kicks and punches) but cannot conserve energy as well so are less ideal for things like wrestling or holds, type I fibers work slowly, but are just as powerful, and can hold on longer than the type II.
This guy is full of shit! I respect his knowledge of JKD but his ideas on strength training are completely fucked! Isometric training by itself is useless for real world strength. When it's combined with dynamic lifting, then it works well. When it comes to strength and muscle, don' listen to this bullshit. Just use conventional weight training and you'll be fine.
i'm seeing so much interesting stuff and now i'm a little lost...
i want to practice a fighting style but i don't know witch one.
i went through several years of karaté and tae kwondo and even muay thai but now i want something else.
what do you think is the best between cqc , krav maga and jeet kune do ? i thanks in advance everyones who will reply ! :) (don't reply for bullshit , i want advises from martial artists , not dumb useless comments ! thanks...)
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Dude, believe me please, don't go for anything else than krav maga, it's one of the only sports along with boxing, hapkido, and sambo that you can use in real life. krav maga is VERY easy to lear and extremely practical, and is based on instinctive movements.
WOW! krav maga isnt a sport, boxing is far from being a complete form of self defense, you forgot muay thai, brazilian jujitsu, judo, san da, kyokushin karate ect... apart from that jkd and krav maga are both great, i guess youll just have to choose.
Well, you pretty much answered your own question, if you have access to cqc, K.maga or JKD instruction then go for it, because karate and TKD are more of a long range style, muay thai has the klinch and all but for the street you need alittle more than that, but don't let go of the classics like boxing because you learn what is like to get hit and still fight and in my opinion THAT is the main thing: don´t panic.
i agree speddyg, fighting is more than just techniques. the midbrain is responsible for behaviors specifically while we are in a fighting situation(among others). these affect things like turning away from punches,panicing,etc.being a good fighter is more than just coordination, it is training your mind to be emotionally andneurologically better equipped in a fight.
well said. the first time I sparred in boxing, I was incapable of seeing the jabs being throw at me. That was an experentia;/psychological/neurological obstacle
There are good karate and even TKD schools out there, but with both styles you have a very high likelihood of running into instructors who are completely incompetent. Also, the training methodology in those styles hasn't changed much in the last hundred years, except for being watered down for the sake of westerners.
I don't know if there is such a thing as tendon strength BUT you will agree that there are different "types" of strength ...Isometrics develops one "type"..and that type just might be very useful for combat. I am with Vunak. There is a very good reason that power lifters in my experience usually DON'T hit as hard as you would think and many not hard AT ALL.
No. he's not right Klett. There are different types of muscle fibers NOT different kinds of strength. Fast/slow twitch refers to the reactive time of the fiber not its ability to overcome resistance.
I stand by what I said. Isometrics are as outdated as Vunak's haircut. Some may still use it but some still do a lot of outdated and inefficient things: that includes the military, believe me. NO ONE who knows anything would use static contraction as
their exclusive or primary training method. Period.
And I'll bet PV doesn't either, not now anyway. And I doubt he ever did.
p.s. And their aren't "different kindsof strength/speed." Don't know if the guy can fight but he's no genius.
I don't know if that's the best way to train tendons... but I know working on a farm for years does... I think tendon strength takes years to develop. But in reply to you there ARE different types of strengths... Muscle fibers are fast twitch or slow twitch... and fast twitch are broken down into 2 other categories. So he is at least right about that...
Paul is a bad dude. I know a Uechi ryu black belt who has been doing isometric exercises like these for the last 15 years and is pound for pound unbelievably strong. Surprise surprise Vunak gives advice again.
By Sun Tzu 2. Hence to fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting, rare wisdom and read books on how to read body language I think one can aviod 98% of sober moments from becoming super violent or even happening. It's just the moments when someone is so comfortable they forgot there is evil lurking and well get blind sided or jacked and you know the rest.
"tendon strength"=meaningless term,tendon is non contractile,cannot produce any force.Virtually all advice bullshit and outdated even when this was made.
he was using quotes fingers as he said 'tendon strength' as if he was simplifying the concept. iso training has been around the fight game for a while, even before free weight or power training, and it's much more evolved. Today, isometrics is just one of many tools fighters use to develop power. Not size, not even maximum strength, but power; force times speed.
PCP ? You morons! PCP is Phencylcidine, a drug that has not been manufactured for years! And even when "Angel Dust" was popular, it was never that popular...I mean, come on! As if you guys run into to dudes on PCP all the time...ha ha ha..and all of these expert guys talking about finger jabs as if they had finger jabbed so many dudes as part of their daily lives..
Wanna be Rambos....give it up...! As if you know more about fighting than Paul Vunak...ha ha ha
lol @ you bruce/vunak fanboys poor comment'ing every realistic, sensible comment on this video. Isometrics are outdated, and this guy is talking utter crap.
hahha thats probably because the people in those street fight videos are shit fighters.. you talk about boxing.. take a boxing hook.. and alter it a little, you get a ear slap.. and as for elbows I have used them several times in fights to good effect..
as a personal trainer, I know there ARE different types of strength. Maximal Strength, Speed Strength, Explosive Strength, and Strength Endurance, just to name a few. Won't go into detail, but this type of exersise IS out of date. You're basically training movement muscles to NOT MOVE. That's isometrics, where both sides of the muscle/limb contract to keep that limb in place.
We are probably just disagreeing on terminology. Muscular endurance, 1 rep max, and explosiveness are trained for in different ways, I agree. But imho "strength" as a measure of the muscle's ability to do work is just that although the way you measure may be different: 1rm, reactive speed, endurance, etc.
Getting into the recruitment of fast or slow twitch fibers and how to activate them is an entirely different subject.
this exersise is not out of date it is probably one of the best things to do gain muscle, not so much in mass but in strenth, doing 10 seconds of this is equall to 10 reps of the most waight you can do using dumbells,if you aplie all of your strenth.
type in Paul Vunak into the search for youtube watch a few of his videos and tell me the guy can't fight. And there are different types of strength, idiot.
This type of ex. was called isometric contaction in the 60's and static contraction later.Not now relied on by anyone. EVERY prominent athlete in the modern world trains dynamically. The muscle is worked thru its full range of motion. Like his hair style, this video is outdated. Probably done years ago.
As for Vunak being a fighter-Who knows? have you ever seen him fight anyone? Gives a helluva demo but what does that mean? UFC was started because of guys like this.
Yes I do know who Vunak and Inosanto are: guys who train and teach and make dvds to sell. They have never fought anyone, so far as I know. Sure, they talk about "streetfights" etc etc. But who knows?
I repeat: UFC was started to seperate the fighters from the pretenders. Which are they?
Vu taught navy seal six team, do you think they would have just sat back and been taught crap?
Also, have you never heard how Inasanto was dismayed to hear that Vu would vist bars looking for fights to test his theories?
Oh and, if we look at students of Vu's, for example Marc Denny of Dog Brothers (the guy in Vu's vids) there are plenty of vids of him fighting online and he has stated how good Vu is
Uhhh Vunak has trained at least 20 or more Military/Government agencies-Most notably Seal team six.
Sure he makes videos, but so do a lot of the BJJ guys out there. Michael Jordan made videos and made lots of money-does that make him any less of a Basketball player?
UFC has a nice caged ring, with gloves and a ref. Not so with the Seals or any of the government agencies that Vunak has trained.
UFC is still very good though.
Dont get me wrong, UFC is great, but it is still a sport
"EVERY prominent athlete in the modern world trains dynamically."
Wow, how could any of these other guys in this thread disagree with you knowing that you know the training programs of every modern athlete in the world(except for the entire US military, and maybe a few MMA fighters)?
Anyone who says isometrics are outdated needs to read The USMC manual "Marine Physical Readiness Training for Combat - MCRP 3-02A", the version of which I have being last updated in 2004. Specifically page 3-99. A lot of the wrestling or "combative" exercises are also isometric in nature.
In addition, pushing cars with your fists, holding a push up position, and hanging from a bar are all wholly or partly isometric exercises.
they are good for maintaining strength without access to weights but much less useful and versatile than weights.For wrestling there necessary as part of training.
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are you serious? ok, I will. But you type in "street fights" and watch a few. Please. This is real world. Do you see ear slaps? finger locks? any room for an elbow? Of course not. These "techniques" only work on an unresisting, unaware "opponent". Learn to box and wrestle. Forget the rest.
Yes,a finger jab IS or CAN BE very effective but, the problem is many don't know how to throw it correctly and it is very, VERY difficult to hit the eye because of the bone of the brow overhanging and protecting the eye,and the fact that the eye is a small target AND the fact that the person is moving around AND the fact that you have to get through HIS gaurd to reach it AND the fact that people protect their eyes more than ANY other body part automatically,even more than the groin. Not easy.
Thats true it isnt easy although there are many ways to train the eye jab and to get it accurate. I saw paul vunak train with a student and he basicly drew some eyes on a pad...and then moved around a lot, and every now and then he would bring the pad up and his student would try and eye jab it. That seems like a very good way of training it.
Well,I've trained with Dan Inosanto for years, have black belts in several arts like Vunak and study TWC.Although that is an ok way to train the eye jab, a better way to train it more realistically (as closer to the real type of movement you'll have to overcome to score the fingerjab the better)is sparring with some clear polycarbonate safety sparring glasses (available at MA supply stores)and each partner dipping their middle finger on an ink pad to see where you hit the goggles is best,IMO.
Not difficult at all to hit the eyes! Eye shots in a fight come quick and often. How many times do you see a street fight where both guys come out with black eyes and cuts?
Now,it might not always come out so clean, but nothing ever does in real fire. It could be a thumb,hell it could be a pinkie that hits the eyeball,the target that is being hit..When you hit nerves like that,you get the same response each time. Might not stop him, but it will give you a easy in to land stopping shots.
No...it IS hard to get a clean shot which is important to take a guy out.What if he's on PCP and doesn't feel your nick or cornea scratch or skin cut around the eyelid?he'll ignore it with no hesitation.You need to take the eyeSIGHT out so he loses some vision(sensory ability)Getting a black eye from a punch happens alot but the fist is bigger than the finger and the eye is very small! It's not as easy as you might think.Remember people do drugs,so you will not get the same "response" each time.
1)Bouncing in New Orleans for 7 years as well as working other high risk security details,I have had the very unfortunate opportunity on more than 1 occasion to be confronted by individuals under the influence of both alcohol and drugs,including PCP!The few times that I have attacked the eyes, the result was the same,drugs or no.Did it ever stop anyone, NO, It's not designed to. It is merely a gap bridging tactic. Whether it causes immense pain or not,every time I got the same visceral response.
2) that response was, that individual covering and checking for damages. Buying me time to follow up with something that would cause the stopping damage I was HOPING for.. We can battle over which techniques are the best, then we can talk about whether Bruce Lee could have beat Ali, but when it come down to it, superior techniques do not win fights, superior people do.. ~ Guro Billy Brown
I've been in more street and bar fights and parking lot gang type fights with miultiple opponents over the last 25 or so years than I care to mention. You have encountered for certain....people who confronted you with physical threats who were on PCP?...well , if that is true and your finger jab was only used as a bridging technique and it worked for you...you got a visceral response/flinch/hesitation from the individual/s...Well, if that is true...all I can say is, you were very lucky.
ok don't take this the wrong way tilthatday, but you crack me up AHAHAH
dude just because you've never seen ear slaps, finger jabs in real life doesn't mean they don't work, it means that the people you fought with or saw fighting don't know how to use them
LOL, why don't you just go fight Paul Vunak and show us his techniques don't work?
Vunak is the real deal
ikecerqueira2010 2 days ago
this is revolutionary for me. i always have done just a little weight training every day and never saw much progress. doing isometrics with it seems to be the way.
rss313 1 month ago
@ghossler you are correct in saying both methods would work better. In fact Bruce Lee incorporated isometrics and weight training in his work outs.
iceblue4u 1 month ago
those shorts go higher than snoop dee o double G. but much respect paul!! hahahaahaa
murdok620 5 months ago
@ Pennshitz you are correct. Lee first learned about weight lifting from student James Lee and was hooked. He mainly did compound barbell movements like Bench press clean and press, Rows, curls, and squats. Drank protein shakes. You can't build power like he had only with isometrics alone..
iceblue4u 7 months ago
@iceblue4u i think he used certain concepts of lifting... but found a way to maintain the strenght and speed without actually looking buff etc. But im not sure about what paul is saying here about isometric strenght training... i think a combination of isometric and lifting.. would be better cause if you lift just for the strenght and not so much like power lifting or body building... u should be oke... and with isometric training.. u will get that strenght that paul is talking about
ghossler 1 month ago
@iceblue4u yeah and then he did his back in weight lifting and moved to Isometrics and developed the best physique, speed and strength of all time
Johnwingchun 2 weeks ago
Bruce Lee was an avid lifter. As much as I like and respect Vunak he is wrong here.
Pennshitz 7 months ago
Lee goal was functional strength ie for power in his techniques. He didn't care about Max his bench press or building huge arms which would restrict his movements. People train for different goals so exercises vary among athletes.
iceblue4u 8 months ago
this is just like what they do in one of the branches of Chow Gar Southern Praying Mantis then Grinding arms drills.
Nhia89 11 months ago
@Nhia89 that they do is dynamic tension simlar but not quite the same becuase its movies but with great resistance
kaindrg 6 months ago
10 secs and how many reps?
xylnathien 11 months ago
@xylnathien about five reps, in 3 to 8 elbows positions, 5 to 9 sholder positions and 5 wrist positions, do as much variations as possible an never do isomethrics for 3 days in a roll, it could be day in day out or two days in and one day rest, but never 3 days in a roll, by the way only begin counting when you are pushing it hard enought to lock your muscles ^^
makaiev 11 months ago
Bruce Lee did a lot of weight training and was quite strong and fit but he wasn't as strong as any Olympic power lifters in the main tests of strength (bench press, squat etc). He might have trained a couple of strange exercises they didn't such as the one you mention (i've never heard this before) but in the main, normal tests of overall strength he didn't compare. Also, if you look at the home videos of him kicking (not movies) you can see he was not super-human strong.
kelly980 1 year ago
@kelly980 i disagree because they tested his one inch punch and it had 1000psi wich is the same amount of pressure as a heavyweight boxers right straight wich could give u a concussion
troy11691 1 year ago
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kelly980 1 year ago
@troy11691 Like i said, before in my last post, he probably could do weird things which no-one else tried (e.g. the one inch punch) and was good at them. But if he was measured doing the same thing as everyone else, he wouldn't have been super-strong by comparison. E.g. If he'd been measured doing a boxer's straight right, I'm sure it would have had only the same amount of power as other boxers' straight rights.
kelly980 1 year ago
@kelly980 well like the vid says to there are different types of strength also bruce hitting with the same amount of power as a heavyweight boxer when hes the size of wat a light weight? thats alot of strenght if u ask me jus saying he has jus as much strenght especially for his size he could push limits well beyond his ability wich is strenght i would say i say he would stand a pretty good chance against olympic lifters and such
troy11691 1 year ago
Comment removed
kelly980 1 year ago
@troy11691
Heavyweight my ass. Bruce Lee never fought anyone in official matches. Mohammed Ali or George Foreman would have dented his head in, that's why he never fought them.
ThomasKrypton 1 day ago
you're stronger than what you look" thats what he said
imagine how strong schwarzenegger's
TheMahagoni 1 year ago
This is a load of rubbish.
A bigger muscle is a stronger muscle.
Isometrics sucks.
kelly980 1 year ago
@kelly980 wrong.
guitarfetish342 1 year ago
@guitarfetish342 OK look at the Olympic lifters. The bigger guys with bigger muscles lift more. I.e, they are stronger. That's why they have weight divisions.
kelly980 1 year ago
@kelly980 ya but look at bruce lee he wasnt big at all but he could take i think it was a 60 lb dumbell and hold it straight out for like 20 mins or somehting liek that even half the bodybuilders cant do that so u have to take that into consideration to
troy11691 1 year ago
@kelly980 yeah but this is strength for fighting techniques ...weight lifting strength
is only good for weight lifting ...when weight lifters try and fight they are stiff
and starchy like robots ...Mariusz Pudzianowski the strongest man in the world
got totally dominated by tim sylvia who's an mma fighter and not a very good one either
truthfilter 5 months ago
@truthfilter Untrue. GSP does Romanian power lifting and dominates every MMA athlete he faces. Not to mention , nearly 100% of all boxers, wrestlers, and MMA fighters do weight lifting routines. Nothing wrong with isometrics, but that is one very small part of strength training.
MindofaJedi 4 months ago
y wasnt he a power ranger?
kaindrg 1 year ago
@kaindrg One of the power rangers from the original series was trained in JKD
masteriop 1 year ago
I want to get strong but not big. so i am guessing isomteric is the way to go.
where do i start? does anyone know of any good books?
MikeTysonEatsKids 1 year ago
will this make your muscles any bigger or will this only be a complication for regular training ?
abbeItheIman 1 year ago
so in summary, isolate muscle groups relevent to you, train to failure.
Crudshifter 1 year ago
vunak's approach to isometrics to increase power is brilliant. thanks, paul. now i get it
matkasim 1 year ago
This is really good information here and no, it's not outdated. Look up isometric strength training. Everything he said here is accurate from all the research I have read. Basically isometrics recruit more muscle fibers whereas your normal type of resistance weight lifting targets less percentage of your muscles used. And isometrics only target a specific joint position like he said. (sometimes a bit more) of course, combining isometrics with resistance training is the best.
dkblade27 1 year ago
This is really out dated now.
Trankle 1 year ago
in theory, isometric strenght ideal proportion is 50% of your entire body strengh, but the development of this condition require not just a trainer but a fisitian once that it is almost a medical condition, that is the diference between army push ups and gym push upps ^-^
makaiev 1 year ago
this is nothing new, shaolin monks have done this for a long long time...
holding the clay pot wull of water at chest height with arms extended for 20 min, yeah, THAT's strength, i'm up to 35 kg now
mazdaplz 1 year ago
woah loviong the sickness!
alittlerock 1 year ago
i love this guy's lessons
chrokeii 1 year ago
Great advice! Vunak is the real deal.
Sharkman3472 1 year ago
I fought Vunack back in the 80's
sz42781 1 year ago
@sz42781 did you win?
jimmy202500 1 year ago
@sz42781 Nah, he poked me in the eyes and palm punched my nose.
sz42781 1 year ago
@sz42781 I bet you lost?
tmsn123 1 year ago
@tmsn123 people say it was a tie
sz42781 1 year ago
just go rockclimbing or use gymnastic rings. isos can be useful as assisstance exercises.
Infectiousthought 1 year ago
What he says is "isometrics" is really inducing muscle failure, which will get u stronger.
laxcty7 1 year ago
thank you so much for this
GeoffBattray 1 year ago
Yeah, the best hand-waving fairy-- he's NEVER beaten ANYONE who is anyone in a match. EVER.
ThomasKrypton 1 year ago
fake
paulstearne 1 year ago
You should be interested in developing horsepower over time. Mass times distance over time. That's it ... end of story.
MrMZaccone 1 year ago
Barbell training will not get you "big", it will get you strong. EATING above maintetance is what gets you big.
WaaahWah 1 year ago
is he saying the last couple of reps is where you should just hold out for a resistance type of training to build strength?
dkblade27 1 year ago
Good stuff
Pennshitz 1 year ago
well said
sparwood8 1 year ago
what if i do isometrics for a while say 4 months then i start doin weights to get biiger is that better than doing one thing
qo1o4262UYA 1 year ago
@qo1o4262UYA ; Why get bigger?
Anandfulness 1 year ago
@qo1o4262UYA
yes.
Bruce Lee did both, which is why he was so incredibly strong for his weight and height.
skemeB34 1 year ago
Strength, - mental toughness.
Oxstayne 1 year ago
I read Bruce lee did both isometrics and wieghts. So i guess both are useful for martial arts and athletes to develope strength
rmattyp 1 year ago
im paul's top student here in new york offering private training. if you want the best vunak style training on the east coast, checkout my page and contact me.
ChrisMoranJKD 2 years ago
very useful, thanks !
ivanozid 2 years ago
this actually clears a lot of things on my opinion. For an example Masahiko kimura used to practice his special osoto-gari against a tree, and usually knocked out pro judokas with ease. Cool video + Vunak looks like mac gyver.
NihilistiPekka 2 years ago 4
Now mix isometrics with cardio. Think about that for a minute!
waterfordel 2 years ago
someone taught me isometrics when i was younger =)
walking1way 2 years ago
i might sound like a pussy but im always a little concerned about isometric exercise beacause u might do a lot of things wrong when u r not yet well trained..
drag54on 2 years ago
This Series came out more than twenty years ago! don't be so critical.
dynagirl63 2 years ago
This has been flagged as spam show
what an idiot. His knife fighting crap is funny enough, but he needs to stay out of the gym. Tendon strength? He doesn't understand the principles of intensity and fatigue vs isometrics. If you want to develop your Jab, then JAB. There is NO sport specific excercises that improve speed or quickness or punching power. This was abandoned by every top trainer two decades ago. To develope any specific movement or strength in said movement, then do the movement. stupid, antiquated.
5182864 2 years ago
I'm not going to put you down, but this guy is like the navy seals expert and I'd assume he knew what he was saying... but it sounds like crap to me... Do you have an experienced grasp on this kind of stuff? I've been sifting and expiramenting and haven't been able to discern truth from BS... I want strength, functional muscle more than aesthetic muscle, you know?
pey10ab 2 years ago
Are you serious?....lol
lll000000lll 2 years ago
paul vunak is one of the best... but those shorts gotta go yo
login76 2 years ago 24
@login76 lmfao. Shit ur a YEAR earlier than me i was just about to say that LOL.
JKDConcepts89 1 year ago
@login76
Isometric strength is fairly USELESS in a fight. It's MUCH easier to just use leverage and REAL strength.
ThomasKrypton 1 year ago
@ThomasKrypton isometric strength is useless for lifting, throwing, etc,... its is only useful in striking... leverage (or 'real') strength can be used for lifting and other brute strength moves.
login76 1 year ago
@login76 To a point your right. Lifting and throwing excersises are the real deal for the most part. But strong tendons help with the lifting and throwing movments. I lift weights and throw tires for my strength. But I do isometrics for my tendons and joints wich in turn helps my lifting and brute strength workouts.
Sharkman3472 1 year ago
@login76 say that to his face
TokinTime 1 year ago
@TokinTime haha. ill pass on that one friend. anyway, im sure he figured it out by now.
login76 1 year ago
@login76 agree, but remember this's the 80's
numigo 1 year ago
@login76 word
RokitScientist1987 4 months ago
The only problem is its static and its hard to measure prgression! Hence why athletes boxers etc stick to plymetrics and normal resistance training! But im definately going to give it a try!
3876samf 2 years ago 2
us government aint hiring a pussy that's wat i know
zxcvbmnbsbs 2 years ago 3
Vunak´s greatness was that he went straight to the point, trying to teach what really works, non of those silly katas, screaming, and ridiculous dances that are totally useless in a real fight.
budfr 2 years ago 4
this guy speaks the truth trust me on this .
JEESE123456 2 years ago 2
I like Mr. Vunak's martial arts insights, but he makes it crystal clear here that he doesn't know how the human body responds to exercise and WHAT eccentric & concentric contractions do!
with all respect......
stick to the martial arts Paul.
KansasSeeker 2 years ago
This guy tolds the truth and nothing but the truth.
VuelveElMaestro 2 years ago
Vunak was so ahead of his time.
shasan 3 years ago 4
why is he ahead of time
gnicevids 3 years ago
It feels that way because idiots today are rehashing outdated techniques (just like fashion).
englishtamil 3 years ago
word i ment
zofull 3 years ago
a wooden dummy can gives this strenght also take my work for it
zofull 3 years ago
wow this information is really valuable! bruce lee was one smart ass!
amarsbarr 3 years ago 18
Krav Maga is an israeli military self defense style meant for the street and in war which is great.
Boxing / Muay Thai / Kyokushin / Jujitsu ARE practical as it trains and season you to be hit and keep on fighting back in a compose yet reactive nature.
Jeet Kune Do is a great style as its flexible and much like Krav Maga but not exacty , as Krav Maga trains you to combat multiple scenarios in the least time possible whilst JKD needs some time to master the basics.
MDIS 3 years ago
lol
Azzaiel 3 years ago
This has been flagged as spam show
krav maga is a stupid inferior jew art
dpapaioannow 2 years ago
That is actually the most logical and smartest post I have ever read from anyone in regards to martial arts. Good job brotha.
BigN33dle 2 years ago
what video is this this shit looks ancient...man he has been doing vids for a long time
anthonysmith73 3 years ago
At the end of the video when he called for Mark's assistance, I did not realize it at first, but thats Marc Denny of the Dog Brothers! LOL!!!!
keone314 3 years ago
Is that Marc Denny? Too funny. Wow, we all get old
carbonlaminate 3 years ago
What a load of bollocks.Read Tudor Bompas books,if you want to learn about strength for sports.You need an expert in the year 2008 not Bruce lee from 1972,no disrespect to bruce lee
shimokai 3 years ago
lol
Azzaiel 3 years ago
Hey Sifu were can i get a pair of those shorts? That 70s Store? Paul you are one Great Teacher and a bad MOFO!
TRiiiGER26 3 years ago 2
Not to mention a rapest...
evilmickey 3 years ago
HOWEVER. There are two types of muscle fiber, this type of exercise will develop type I muscles (or slow twitch muscle fibers)while doing high intensity, but low rep exercises develops fast twitch (type II) fibers more.
Fast twitch fibers work for very fast, powerful bursts (ie; boxing jabs, fast kicks and punches) but cannot conserve energy as well so are less ideal for things like wrestling or holds, type I fibers work slowly, but are just as powerful, and can hold on longer than the type II.
KVblowYouDown 3 years ago
Is that a young Marc Denny aka Crafty Dog, from the Dog Brothers?
EvanChaim 3 years ago
Yup! Hahaha! :)
MoodyGroove 3 years ago
This guy is full of shit! I respect his knowledge of JKD but his ideas on strength training are completely fucked! Isometric training by itself is useless for real world strength. When it's combined with dynamic lifting, then it works well. When it comes to strength and muscle, don' listen to this bullshit. Just use conventional weight training and you'll be fine.
hulkout666 3 years ago
i'm seeing so much interesting stuff and now i'm a little lost...
i want to practice a fighting style but i don't know witch one.
i went through several years of karaté and tae kwondo and even muay thai but now i want something else.
what do you think is the best between cqc , krav maga and jeet kune do ? i thanks in advance everyones who will reply ! :) (don't reply for bullshit , i want advises from martial artists , not dumb useless comments ! thanks...)
toof74 3 years ago
CQC: Could describe everything from Krav to Combat Sambo to Fairbairn/Sykes methods as taught by guys like Kelly McCann.
Krav Maga: Repackaged kickboxing and combat judo, which is good as long as it's not from Darren Levine.
Jeet Kune Do: A concept, not a style. Just training whatever works best for you is closer to true jeet kune do than training in anyone else's style.
Google: Google can tell you more than any comment from a "martial artist" on YouTube.
invictus14 3 years ago
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Dude, believe me please, don't go for anything else than krav maga, it's one of the only sports along with boxing, hapkido, and sambo that you can use in real life. krav maga is VERY easy to lear and extremely practical, and is based on instinctive movements.
KVblowYouDown 3 years ago
WOW! krav maga isnt a sport, boxing is far from being a complete form of self defense, you forgot muay thai, brazilian jujitsu, judo, san da, kyokushin karate ect... apart from that jkd and krav maga are both great, i guess youll just have to choose.
katman3618 3 years ago
Well, you pretty much answered your own question, if you have access to cqc, K.maga or JKD instruction then go for it, because karate and TKD are more of a long range style, muay thai has the klinch and all but for the street you need alittle more than that, but don't let go of the classics like boxing because you learn what is like to get hit and still fight and in my opinion THAT is the main thing: don´t panic.
speddyg 3 years ago
i agree speddyg, fighting is more than just techniques. the midbrain is responsible for behaviors specifically while we are in a fighting situation(among others). these affect things like turning away from punches,panicing,etc.being a good fighter is more than just coordination, it is training your mind to be emotionally andneurologically better equipped in a fight.
Tianshou88 3 years ago
well said. the first time I sparred in boxing, I was incapable of seeing the jabs being throw at me. That was an experentia;/psychological/neurological obstacle
carbonlaminate 3 years ago 3
There are good karate and even TKD schools out there, but with both styles you have a very high likelihood of running into instructors who are completely incompetent. Also, the training methodology in those styles hasn't changed much in the last hundred years, except for being watered down for the sake of westerners.
carcosa 3 years ago
I don't know if there is such a thing as tendon strength BUT you will agree that there are different "types" of strength ...Isometrics develops one "type"..and that type just might be very useful for combat. I am with Vunak. There is a very good reason that power lifters in my experience usually DON'T hit as hard as you would think and many not hard AT ALL.
AIMANALI 3 years ago
look sat gymnasts! strong as hell!
static hold, irometrics and endurance does it .
edzia83 3 years ago 3
I wanna body build just a little, I sincerely doubt this will hurt, otherwise I'll have to start losing muscle mass in my lower body somehow.
I will definitely apply this!
T850CSM101a1676 3 years ago 2
No. he's not right Klett. There are different types of muscle fibers NOT different kinds of strength. Fast/slow twitch refers to the reactive time of the fiber not its ability to overcome resistance.
tilthatday 3 years ago 2
I like how Paul Vunak dresses. I think he looks cool.
whitedragonawa 3 years ago 2
I stand by what I said. Isometrics are as outdated as Vunak's haircut. Some may still use it but some still do a lot of outdated and inefficient things: that includes the military, believe me. NO ONE who knows anything would use static contraction as
their exclusive or primary training method. Period.
And I'll bet PV doesn't either, not now anyway. And I doubt he ever did.
p.s. And their aren't "different kindsof strength/speed." Don't know if the guy can fight but he's no genius.
tilthatday 3 years ago
I don't know if that's the best way to train tendons... but I know working on a farm for years does... I think tendon strength takes years to develop. But in reply to you there ARE different types of strengths... Muscle fibers are fast twitch or slow twitch... and fast twitch are broken down into 2 other categories. So he is at least right about that...
Klettblossfeldt 3 years ago
Paul is a bad dude. I know a Uechi ryu black belt who has been doing isometric exercises like these for the last 15 years and is pound for pound unbelievably strong. Surprise surprise Vunak gives advice again.
6458522 3 years ago
I've got the whole video. It is pretty good highlighting some very important attributes.
TobbeOMMA 3 years ago
Could you post it up?
Skinthinner 3 years ago
I can post some clips of it this week.
TobbeOMMA 3 years ago
Thanks :) Knowlege is power!
Skinthinner 3 years ago
their are two types of fighters today
those who fight for sport
and those who fight to survive
it should not mean one or they other pretenders
sport is for glory!
survival is life or death
dracofaust 3 years ago 2
if you check out The Art of War
By Sun Tzu 2. Hence to fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting, rare wisdom and read books on how to read body language I think one can aviod 98% of sober moments from becoming super violent or even happening. It's just the moments when someone is so comfortable they forgot there is evil lurking and well get blind sided or jacked and you know the rest.
driftingtheworld 3 years ago
Man this video is dope.
MilkshakePlease 3 years ago
I read in Bruce Lee's book Expressing the human body that he did isometric,and regular lifting for strength
modernmartialartist 3 years ago
"tendon strength"=meaningless term,tendon is non contractile,cannot produce any force.Virtually all advice bullshit and outdated even when this was made.
billysue2 3 years ago
he was using quotes fingers as he said 'tendon strength' as if he was simplifying the concept. iso training has been around the fight game for a while, even before free weight or power training, and it's much more evolved. Today, isometrics is just one of many tools fighters use to develop power. Not size, not even maximum strength, but power; force times speed.
trojandynasty85 3 years ago
PCP ? You morons! PCP is Phencylcidine, a drug that has not been manufactured for years! And even when "Angel Dust" was popular, it was never that popular...I mean, come on! As if you guys run into to dudes on PCP all the time...ha ha ha..and all of these expert guys talking about finger jabs as if they had finger jabbed so many dudes as part of their daily lives..
Wanna be Rambos....give it up...! As if you know more about fighting than Paul Vunak...ha ha ha
wombatfredman 3 years ago 2
lol @ you bruce/vunak fanboys poor comment'ing every realistic, sensible comment on this video. Isometrics are outdated, and this guy is talking utter crap.
ahryuji 3 years ago
hahha thats probably because the people in those street fight videos are shit fighters.. you talk about boxing.. take a boxing hook.. and alter it a little, you get a ear slap.. and as for elbows I have used them several times in fights to good effect..
jzxr1 4 years ago
llll
SHITBAGS69 4 years ago
I hope he knows more about fighting than he does about strength training. And no, there's no such thing as "different kinds of strength."
Geez. This stuff has all been discredited.
tilthatday 4 years ago
as a personal trainer, I know there ARE different types of strength. Maximal Strength, Speed Strength, Explosive Strength, and Strength Endurance, just to name a few. Won't go into detail, but this type of exersise IS out of date. You're basically training movement muscles to NOT MOVE. That's isometrics, where both sides of the muscle/limb contract to keep that limb in place.
trojandynasty85 4 years ago
We are probably just disagreeing on terminology. Muscular endurance, 1 rep max, and explosiveness are trained for in different ways, I agree. But imho "strength" as a measure of the muscle's ability to do work is just that although the way you measure may be different: 1rm, reactive speed, endurance, etc.
Getting into the recruitment of fast or slow twitch fibers and how to activate them is an entirely different subject.
tilthatday 4 years ago
this exersise is not out of date it is probably one of the best things to do gain muscle, not so much in mass but in strenth, doing 10 seconds of this is equall to 10 reps of the most waight you can do using dumbells,if you aplie all of your strenth.
bonzo32 4 years ago
"That's isometrics, where both sides of the muscle/limb contract to keep that limb in place."
Are you speaking of all isometrics, or only static holds using a weight?
If you think all forms of isometrics contract muscles on both sides of a joint, you should really rethink your qualifications as a personal trainer.
invictus14 3 years ago
type in Paul Vunak into the search for youtube watch a few of his videos and tell me the guy can't fight. And there are different types of strength, idiot.
bodyoverminds 4 years ago
you are undoubtedly retardrd. Get therapy and medication.
tilthatday 4 years ago
This type of ex. was called isometric contaction in the 60's and static contraction later.Not now relied on by anyone. EVERY prominent athlete in the modern world trains dynamically. The muscle is worked thru its full range of motion. Like his hair style, this video is outdated. Probably done years ago.
As for Vunak being a fighter-Who knows? have you ever seen him fight anyone? Gives a helluva demo but what does that mean? UFC was started because of guys like this.
tilthatday 4 years ago
LOL, dude, do oyu know who vunak is? do you know who dan inosanto is?
Vunak was training BJJ years before most had even heard of it, much less his other outstanding credentials
Jesus
SHITBAGS69 4 years ago
Yes I do know who Vunak and Inosanto are: guys who train and teach and make dvds to sell. They have never fought anyone, so far as I know. Sure, they talk about "streetfights" etc etc. But who knows?
I repeat: UFC was started to seperate the fighters from the pretenders. Which are they?
tilthatday 4 years ago
Vu taught navy seal six team, do you think they would have just sat back and been taught crap?
Also, have you never heard how Inasanto was dismayed to hear that Vu would vist bars looking for fights to test his theories?
Oh and, if we look at students of Vu's, for example Marc Denny of Dog Brothers (the guy in Vu's vids) there are plenty of vids of him fighting online and he has stated how good Vu is
SHITBAGS69 4 years ago
You are an IDIOT! Does the UFC allow finger locks, eye jabs, groin strikes, and hits to the neck?
Are those street fight techniques? When on the street do you have a ring with a soft surface, mouthpiece, and gloves?
pqnguyen 4 years ago
Moron, pay attention. If your skinny ass tries a "finger lock" or any of that other crap in as real fight you'll get whipped like the pansy you are.
tilthatday 4 years ago
Uhhh Vunak has trained at least 20 or more Military/Government agencies-Most notably Seal team six.
Sure he makes videos, but so do a lot of the BJJ guys out there. Michael Jordan made videos and made lots of money-does that make him any less of a Basketball player?
UFC has a nice caged ring, with gloves and a ref. Not so with the Seals or any of the government agencies that Vunak has trained.
UFC is still very good though.
Dont get me wrong, UFC is great, but it is still a sport
blackopagent 4 years ago 2
"EVERY prominent athlete in the modern world trains dynamically."
Wow, how could any of these other guys in this thread disagree with you knowing that you know the training programs of every modern athlete in the world(except for the entire US military, and maybe a few MMA fighters)?
invictus14 3 years ago
Anyone who says isometrics are outdated needs to read The USMC manual "Marine Physical Readiness Training for Combat - MCRP 3-02A", the version of which I have being last updated in 2004. Specifically page 3-99. A lot of the wrestling or "combative" exercises are also isometric in nature.
In addition, pushing cars with your fists, holding a push up position, and hanging from a bar are all wholly or partly isometric exercises.
invictus14 3 years ago 3
they are good for maintaining strength without access to weights but much less useful and versatile than weights.For wrestling there necessary as part of training.
billysue2 3 years ago
This comment has received too many negative votes show
are you serious? ok, I will. But you type in "street fights" and watch a few. Please. This is real world. Do you see ear slaps? finger locks? any room for an elbow? Of course not. These "techniques" only work on an unresisting, unaware "opponent". Learn to box and wrestle. Forget the rest.
tilthatday 4 years ago
you are a fool, you have no idea of Vunaks concepts
Vu is a BJJ specialist, he was training BJJ in the 80s before wanker slike you had even heard of it
As said, you have no clue of the concepts he discusses, not techniques, concepts that dictate the techniques
Try learning before opening your trap, you wanker
SHITBAGS69 4 years ago 3
if you wernt so ignorant you would realise that a finger jab to someones eyes is probably the most effective thing you could use in a street fight.
nirpal24 4 years ago 4
Yes,a finger jab IS or CAN BE very effective but, the problem is many don't know how to throw it correctly and it is very, VERY difficult to hit the eye because of the bone of the brow overhanging and protecting the eye,and the fact that the eye is a small target AND the fact that the person is moving around AND the fact that you have to get through HIS gaurd to reach it AND the fact that people protect their eyes more than ANY other body part automatically,even more than the groin. Not easy.
esoterica1940 4 years ago
Thats true it isnt easy although there are many ways to train the eye jab and to get it accurate. I saw paul vunak train with a student and he basicly drew some eyes on a pad...and then moved around a lot, and every now and then he would bring the pad up and his student would try and eye jab it. That seems like a very good way of training it.
nirpal24 4 years ago
Well,I've trained with Dan Inosanto for years, have black belts in several arts like Vunak and study TWC.Although that is an ok way to train the eye jab, a better way to train it more realistically (as closer to the real type of movement you'll have to overcome to score the fingerjab the better)is sparring with some clear polycarbonate safety sparring glasses (available at MA supply stores)and each partner dipping their middle finger on an ink pad to see where you hit the goggles is best,IMO.
esoterica1940 4 years ago
Not difficult at all to hit the eyes! Eye shots in a fight come quick and often. How many times do you see a street fight where both guys come out with black eyes and cuts?
Now,it might not always come out so clean, but nothing ever does in real fire. It could be a thumb,hell it could be a pinkie that hits the eyeball,the target that is being hit..When you hit nerves like that,you get the same response each time. Might not stop him, but it will give you a easy in to land stopping shots.
pmatsusa 4 years ago 2
No...it IS hard to get a clean shot which is important to take a guy out.What if he's on PCP and doesn't feel your nick or cornea scratch or skin cut around the eyelid?he'll ignore it with no hesitation.You need to take the eyeSIGHT out so he loses some vision(sensory ability)Getting a black eye from a punch happens alot but the fist is bigger than the finger and the eye is very small! It's not as easy as you might think.Remember people do drugs,so you will not get the same "response" each time.
esoterica1940 4 years ago
1)Bouncing in New Orleans for 7 years as well as working other high risk security details,I have had the very unfortunate opportunity on more than 1 occasion to be confronted by individuals under the influence of both alcohol and drugs,including PCP!The few times that I have attacked the eyes, the result was the same,drugs or no.Did it ever stop anyone, NO, It's not designed to. It is merely a gap bridging tactic. Whether it causes immense pain or not,every time I got the same visceral response.
pmatsusa 4 years ago 2
2) that response was, that individual covering and checking for damages. Buying me time to follow up with something that would cause the stopping damage I was HOPING for.. We can battle over which techniques are the best, then we can talk about whether Bruce Lee could have beat Ali, but when it come down to it, superior techniques do not win fights, superior people do.. ~ Guro Billy Brown
pmatsusa 4 years ago
I've been in more street and bar fights and parking lot gang type fights with miultiple opponents over the last 25 or so years than I care to mention. You have encountered for certain....people who confronted you with physical threats who were on PCP?...well , if that is true and your finger jab was only used as a bridging technique and it worked for you...you got a visceral response/flinch/hesitation from the individual/s...Well, if that is true...all I can say is, you were very lucky.
esoterica1940 4 years ago
Quoting my Sensei. "As a karate and JKD instructor, and former seal team member, it's you boxers and wrestlers who get your ass kick in the street."
TattooStudent 4 years ago
Respectfully, your "sensei" doesn't know what he's talking about.
tilthatday 4 years ago
uh you know Paul Vunak teachs the Navy Seal his techniques and training right?
so lemme see, a Navy Seal can't fight on the street? LOL you're dumb as hell tilthatday
whythehellcantiname 4 years ago
This comment has received too many negative votes show
Navy seals are a bunch of yanky morons,just like the rest of the us military who have never won a war yet,get a grip
shimokai 2 years ago
ok don't take this the wrong way tilthatday, but you crack me up AHAHAH
dude just because you've never seen ear slaps, finger jabs in real life doesn't mean they don't work, it means that the people you fought with or saw fighting don't know how to use them
LOL, why don't you just go fight Paul Vunak and show us his techniques don't work?
HAHAHA
whythehellcantiname 4 years ago 3