ReGroove Fitness

by Wellness Coach Dan Ma

Jeet Kune Do

The Art of Fighting Without Fighting

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Bruce Lee in Enter the Dragon

Why Fighting is Necessary

I don’t condone violence, but I think the idea of fighting in the broader sense is healthy when responsible. I think it’s unrealistic and unhealthy to not stand up for your needs and wants. Here are some points that resonate with me:

  1. In order to evolve, sometimes people need an ego-check. The saying “I’m going to teach them a lesson” doesn’t have to be done with an a$$ whooping, though that can be gratifying, it can also be done with the right tone and word usage. Sometimes people need a swift kick to the ego-nuts to start to a change. When I say something blunt and honest and I’m able to get through, they may say “thanks, I needed that”. That’s what I am talking about here.
  2. Real value is only appreciated when you invest yourself. If you aren’t able to fight for what you care about, then it might be time to reevaluate your convictions. You need conviction and confidence to overcome obstacles in life, and when you truly want something, you should get it before it’s too late.
  3. Fight for your respect. In my early years I moved through life being invisible, and catering to people’s needs while neglecting my own. Living my life as a doormat did not favor my best outcome and it invited abusive relationships and violent encounters.

Fighting People VS Letting People Fight Themselves

When ever I used to try to help someone who doesn’t want any help, I usually end up in an argument that leads to zero change. No one feels heard or understood. In a way I end up fighting myself trying to fit a round peg into the wrong shape. Fighting against someone plus myself is a loosing battle. When you let others fight themselves, you are typically on the winning side, because they have little to push against. All that is needed is for your idea to slide past their guard. It is usually the punch that they are not expecting that knocks them out.

Stop Fighting Yourself

I noticed a couple years ago that I was stuck in many patterns of beating myself up while being stuck in the past or future.

  1. I’m a big fan of self-reflection, but being stuck in the past would keep me in an emotional trap of competition and judgement. I used to replay scenarios, so that I could insert how I could have done better. Later I realized that I became used to fantasizing about violence. Developing a violent mindset didn’t keep me more safe, in fact it invited more of the same. It was the same battle for self-respect, but I was beating myself up each time. The past can keep you from moving on. I like to resolve them and move on, but it’s hard to move on if you don’t resolve them, because they seem to have a way of lingering without you noticing that they are there.
  2. I think the future has pros and cons just like the past. The future can give you a place to project your dreams and creative desires, but it can also bring uncertainty, ambiguity, and risk. Anxiety can lead to fear. Scarcity mindset and things getting in the way of your goals can be confused with fear. Living life in anxiety and fear is certainly an ass-kicking experience. Having goals is a great thing, but I think being goal-oriented has some negative trappings to be aware about. Having a goal-orientation can bring comparison, competition, and judgment. These concepts are aggressive and can lead to a violent mindset. It also interferes with living in the present, because when you are chasing goals it is hard to be present with someone.

Living more in the present has allowed me to be more compassionate, vulnerable, and authentic. I don’t have to be burdened by holding onto useless things. If I invest into a process, I can be present and let the goals come to me. It becomes more about a healthy process of things rather than being goal-oriented.

I don’t want my paycheck to be my life, so being more present in my life has led to a healthier mindset. I’m not fighting who I am, because I am who I am in the moment. Not perceived notions of the past and future. When you live too much in the past you limit yourself. When you live too much in the future you can’t truly be.

Bruce Lee’s Simplified Wing Chun or Jun Fan Kung Fu

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I read some where that Bruce Lee’s Jun Fan Kung Fu in the early days of Seattle (and perhaps also, many elements of Original JKD’s curriculum) is a simplified version of his Wing Chun journey that he mainly learned from Wong Shun-leung or perhaps his uncle Fook Yueng who is reported as his other kung fu master. Nevertheless, the purpose of this article is to explore the very patchy and various hearsay of the idea of Bruce Lee’s simplified Wing Chun. I have been studying JKD on and off for around twenty years and if I was to identify his so-called simplified Wing Chun I would include these:

  • The vertical fist (Wing Chun’s sun character fist)
  • The Straight-blast (or his modified expression of Wing Chun’s chain-punching)
  • Pak Da from reference point
  • Lap Da from reference point
  • The finger jab (or Wing Chun’s biu sau)
  • Trapping (or a portion of Wing Chun’s chi sao)
  • Bong Lap drills (pretty much the same Wing Chun drill except the punch is a backfist)
  • The Push Shuffle (a modified version of Wing Chun’s forward footwork)
  • The Straight Kick (Somewhat similar to Wing Chun’s front kick)
  • The Side Kick (Bruce Lee’s side kick is more explosive and telegraphic when compared to Wing Chun’s side kick)

Most of this curriculum can be found by Jerry Poteet’s foundational videos. What did I get right, what did I get wrong, and what did I forget to include? Please help me figure this out and comment below, thanks!

Jeet Kune Do Certification

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  • Jeet Kune Do Certification

What is Jeet Kune Do? You could say that Bruce Lee created his style of fighting that is his interpretation of Wing Chun mixed with elements of fencing, and Western boxing.

I have over 25 years of experience in belt-less systems. As I embark into becoming a fitness trainer, I feel grateful to have a specialization I believe in.

“I’m not telling you it is going to be easy – I’m telling you it’s going to be worth it.”

Arthur L. Williams, Jr.

Jeet Kune Do Jerry Poteet Videos

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Jeet Kune Do Jerry Poteet Vol.1 Foundation

JKD Body Dynamics: Footwork

  1. Push Shuffle
  2. Lateral Footwork
  3. Pendulum Step

JKD Body Dynamics: Body Structure

  1. Simplicity
  2. Economy of Motion
  3. Longest Weapon to the Nearest Target

Jerry Poteet JKD #2 Dynamics of Hitting

Kicking

  1. Straight Kick
  2. Hook Kick
    1. Target for matched leads:
      1. Inside knee
      2. Groin
    2. Target for un-matched leads:
      1. Outside knee
      2. Thigh (sciatic nerve)
  3. Side Kick
    1. The knee points down
    2. Targets the body:
      1. Solar plexus
      2. Shin
      3. Knee
      4. Groin
  4. Inverted Kick / Reverse Hook Kick
    1. It is delivered like a back fist
      1. Works well as an initial or surprise attack in close kicking range
    2. It works well against an unmatched stance
    3. Observation: Jerry likes to drop the opposite hand creating a counter-balance of opposing forces
    4. Targets for unmatched stance:
      1. Knee
      2. Groin
      3. Arms (removing the guard)
      4. Head
  5. Oblique Kick
    1. Observation: Jerry likes to drop the same hand creating a counter-balance of opposing forces
    2. The body shifts over the supporting leg
    3. Targets the shin
    4. Double Oblique Kick:
      1. Drop your foot in place after striking, thus changing stances to kick with the other leg
    5. This kick can be used to bridge the gap into trapping range

Focus Pads

  1. Jab to Jab drill with circular footwork
    1. Take turns leading the drill

Short Arc Concept

  1. The back fist and hook are curved motions
  2. An arc can be long or short, but in JKD short arcs are preferred
  3. Back fist:
    1. Combo: to clear guard, misdirect high to follow low, or to draw into trapping
      1. Back fist
      2. Cross
  4. Hook:
    1. It is the change in direction (the return) that gives it the snapping explosion
    2. Cross to hook drill: start out with a static cross pose, then strike with a hook

Broken Rhythm

  1. 3 beat rhythm:
    1. Mix full beats or half beats with a jab, cross, and hook combo to make the rhythm uneven
      1. Full, full, and full
      2. Full, half, and half
      3. Half, half, and full

Jeet Kune Do Jerry Poteet Vol.3 Trapping The Nucleus of JKD

Forward Energy Pak Sao

The “Slapping hand” should explode like a punch moving the opponents arm into the their body, thus when used simultaneously with a strike it should feel like a double strike.

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
    1. It collapses the barrier towards the opponent; not down
  3. Strike with the reference hand (best done simultaneously with #2)

Dissolving Energy Lap Sao

Best done by pulling the opponent to your hip.

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
    1. It collapses the barrier towards the opponent; not down
  3. Strike with the reference hand (best done simultaneously with #2)
  4. “Grabbing hand” with the reference hand if the pak Sao does not clear the barrier
  5. Strike with the other hand (best done simultaneously with #4). Be sure that your strike has a stickiness to it–that it sticks or jams the opponent’s free arm.

Springing Energy Jut Sao

  1. Starting with reference point
  2. With our reference hand use a “Jerking hand” to clear the barrier
  3. Strike with your reference hand

Leg Check

When closing the gap you can check your opponent’s lead leg to make it less able to attack and or break the opponent’s structure. To check the leg is to place your foot close to your opponent’s so you can jam your leg into their knee. Your foot should slide into place, and together with forward energy with your hands you will be better positioned to break their structure.

Pak Sao to Pak Sao drill

Be sure to be mindful that the drill doesn’t get too rhythmical

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
  3. It collapses the barrier towards the opponent; not down
  4. Strike with the reference hand
  5. Your partner will Pak Sao your strike, then strike with their reference hand

Front Hand Barriers

You can clear hand barriers using pak sao and lap sao as mentioned above. You can also use a low blow combo:

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
  3. It collapses the barrier towards the opponent; not down
  4. Strike with the reference hand (best done simultaneously with #2)
  5. Your partner’s reference barrier does not clear
  6. Use your reference hand and strike low
  7. Your partner blocks low
  8. Use your reference hand to strike high. This is done with your pak sao hand still on your partner’s arm

Rear Hand Barriers

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
  3. It collapses the barrier towards the opponent; not down
  4. Strike with the reference hand (best done simultaneously with #2)
  5. Your partner use a pak sao with their rear hand
  6. Bring your reference hand down and trap their other free arm
  7. Strike with your rear hand
  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
  3. It collapses the barrier towards the opponent; not down
  4. Strike with the reference hand (best done simultaneously with #2)
  5. Your partner use a pak sao with their rear hand
  6. Use your pak sao hand to strike and stick to your partner’s rear arm, then lap sao with the same hand
  7. Strike with our other hand

Centerline Parry

The traditional model is trap then hit. Jkd’s method is hit, trap, and hit.

Traditional Method

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
  3. It collapses the barrier towards the opponent; not down
  4. Strike with the reference hand (best done simultaneously with #2)
  5. Your partner uses a pak sao with their rear hand
  6. Use your pak sao and to clear and trap your partner’s pak sao, thus trapping both hands
  7. Strike with your other hand

JKD Method

  1. Starting with reference point
  2. “Slapping hand” to clear the barrier
  3. It collapses the barrier towards the opponent; not down
  4. Strike with the reference hand (best done simultaneously with #2)
  5. Your partner uses a pak sao with their rear hand
  6. Use your pak sao to strike then clear and trap your partner’s pak sao, thus trapping both hands
  7. Strike with your other hand

Cutting In

Using your forearms to “cut” into the centerline barriers is a way to stick and control, much like a straight blast that occupies, controls (stick) and rips into the opponent. The wooden dummy is a good tool to use.

Riposte or Counter Attack

  1. Your lead punch is met with a counter lead in a unmatched stance and you jut sao, then punch
  2. Your partner uses their lead to reblock, rear hand does a lap sao, then back fists with the other
  3. You use your rear to pak sao and back fist

Spring Energy Drill

  1. One partner presents two fists; the other partner hold them
  2. When the holding partner uses a jut sao, the other partner punches, and the holding partner deflects with a punch. Alternate hands or even the use of triggering both hands simultaneously.

Bong Sao, Lap Sao, and Back Fist Drill

  1. Similar to Wing Chun’s

Jeet Kune Do Jerry Poteet Vol.4 The 5 Ways of Attack

#1 Single Direct Attack (SDA)

  1. Finger jab is the longest ranged hand attack
  2. The cross can be used for SDA, but is usually used with an Attack By Combination (ABC) as a 2nd or 3rd strike
  3. The lead vertical fist mainly relies on the torque of the waist
  4. The straight, side, and back kicks are great SDA kicking tools
  5. With in hand range, the oblique kick is a very effective kicking tool

#2 Attack By Combination (ABC)

Hands

The use of focus pads is integral in using straight, cross, and hooks in broken rhythm combos.

Feet

The use is the same as the hands for straight, hook, inverted, and side kicks. Puts an emphasis on footwork, range, and timing.

Both Hand and Feet

Good practice will necessitate a good pad holder that has good pad communication skills. This will increase footwork, range, and timing skills–and stamina. Also remember to be mindful of non-telegraphing movements. Try to work both short and long range striking.

#3 Attack By Drawing (ABD)

“Drawing” can be thought as a “baiting” or a set up for a good counter shot. To lure an opponent into a committed predictable move, you again an advantage by his opening to counter. You can make use of this strategy for a predictable defensive move, that is if I hit high the opponent’s defense will go high, leaving his body exposed.

One Arm Drill

Use shoulder rolls and one arm parries. Should work with caution. Very much a boxing application.

Parry Drill

Parry each other’s jabs.

Shoulder Roll Drill

Rear hand is under the chin. Looks like the defensive posture of Floyd Mayweather. Using your rear hand for parrying and your lead shoulder for the roll. Great for answer for the cross as you turn at the waist and raise your shoulder.

Cover Drill

Cover by moving inside the punch. Alternate shots between you and your partner. Try to keep the range close.

ABD Drills

  1. Offensive / Defensive punching roles
    1. Alternating shots
  2. Offensive / Defensive kicking roles
    1. Alternating shots

#4 Progressive Indirect Attack (PIA)

This method is for an opponent that the SDA does not work. It has two components to it:

  1. Progressive
  2. Indirect

Progressive is to mean, that (typically) two strikes set up the real offensive strike (indirectly). The purpose is to sell two deceiving attempts to hit–optimally these deceptions sets up a rhythmic pattern that opens up their defense for your real (indirect) attack. Indirect (if you haven’t caught on yet) is the real attack that was “sold” low, but actually was delivered high, or vice versa. The best way to deliver indirectly is by a half beat, thus breaking the rhythm of the progressive attacks.

PIA Drills

Remember to change direction halfway to the mark, or when you can tell you have progressively sold.

  1. Hands
    1. Progressive low; Indirectly high
    2. Progressive high; Indirectly low
  2. Feet
    1. Progressive low; Indirectly high
    2. Progressive high; Indirectly low
  3. Hands & Feet
    1. Progressive low; Indirectly high
    2. Progressive high; Indirectly low

#5 Hand Immobilization Attack (HIA)

This method is about removing defensive barriers by trapping and grabbing. It is primary trained by doing chi sao. You can use all 5 ways of attack in chi sao.

Jeet Kune Do Jerry Poteet Vol.5 Equipment and Supplemental Training

Bamboo Pole

A stick with paper–looks like a flag that you strike while your partner who is holding the flag helps you move.

Focus Pads

Probably the best way to train strikes.

Hanging Paper

A solo version of the Bamboo Pole, though it helps make you fit in and develop some broke rhythm. It is good to strike a variety of things to keep punching from being boring.

Shin Guards

For developing shin kicks–the primary kick of JKD.

Heavy Bag

Good for developing ABC by yourself. Good for developing power, but once punching power is achieved, you become prone to injury training with the heavy bag.

Shin Kick Apparatus

Need to have a couple of springs and some kind of metal thing in the shape of a leg to mount to a wall.

Double Ended Bag

  1. Single controlled drill
  2. Single drill
  3. Jab cross drill
  4. Jab with a half beat cross drill
  5. Jab catch drill
  6. Jab slip drill (good for ABD training)
  7. Jab duck drill
  8. Jab parry drill
  9. Free flow

Wooden Dummy

Good for HIA training.

Doorway Dummy

Has rubber arms instead of wood.

Exercises

  1. Isometric hitting with a rope
  2. Isotonic: a bar with rope tied to a spring and base. You hold the bar on your forearms.
  3. Punching with stretch cords
  4. Vertical arm curls
  5. Reverse arm curls
  6. Wrist roller
  7. No weight forearm exercises

The Art Of JKD Online Section 1

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Today Octavio had the group over to shoot most of section 1 for his JKD online course. Click here for more information on The Art of JKD Online by Octavio Quintero.

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It is good to go over the basics again. I was able to get more clarity on the variety of the footwork JKD has:

  1. Step and slide
  2. Push shuffle
  3. Steal a step shuffle

One of the drills he went over is:

  1. Push shuffle
  2. Steal a step shuffle
  3. Kick

Seeing the combination of the two advancing footwork together was helpful and I plan to work on it more.

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Pre Chi Sau Drills

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This week in Octavio’s living room. We continued to practice the pak sau drills (1 & 2) from that last two weeks. 

A new variation:

  1. Using the right hand as the reference point.
  2. Left handed Pak sau to your partner’s reference hand. Be sure to push into your opponent to break their structure and off-balance.
  3. Straight punch.
  4. Close the gap with footwork.
  5. Your partner grabs your punch
  6. Take your grabbed hand and touch and trap the right elbow of your partner to clear the obstructions.
  7. Use your free hand to punch
  8. Your partner uses the grabbing hand to block the punch
  9. Use your free hand to punch

Octavio also went into detail with the straight lead punch. This tool is used to help close the gap, which differs from a jab that is a tool best used in-range. The punch starts slowly towards the target, then the following foot presses the heel down into the ground, then twitches a rotation in the hips and follows up to the fist. The body moves forward at the moment of impact. When slowed down it kind of looks like break dancing.

  1. Lead punch slowly starts
  2. The following foot’s heel presses into the ground
  3. The hips rotates and lets the energy travel to the fists
  4. The body moves forward at the moment of impact.

We continued to learn new techniques of pre chi sau, which Octavio said that the whole two partner reference practice is derived from chi sau. We learned two new trappings: 

Outside Lap sao:

  1. From right-handed reference, lap sau with the right
    1. Bring hand towards your right hip and slightly turn the body to the right
  2. Punch with the left keeping a stickiness to the arm being lap sau’ed
    1. Slightly step into the partner to his/her outside gate.

Inside Lap sao:

  1. From right-handed reference, lap sau with the right
  2. Use your left hand to lap sau by going under your reference hand and pull the partner towards your left hip
  3. Follow up with a right back fist