K2 Manual Final for Print.pdf, Flat 1 of 72 - Pages: 1, 1 ...sbss.it/pdf/k2fmanual.pdf · Kickboxing from Thailand and Silat from Philippines and Malaysia, can be ... K2 Manual Final

K2 Manual Final for Print.pdf, Flat 1 of 72 - Pages: 1, 1, 01/27/06 05:26 PM


Table of Contents

Introduction....................................................................Basic Terminology............................................................Basic Move.....................................................................Basic Hand Combination..................................................Basic Hand & Feet Combination......................................Basic Leg Check, Feet & Hand Combination....................Benefits & Contents of Kick 2 Fit Program....................Form............................................................................Conditioning Drills..........................................................Combinations.......................................................Main Vital Chart.............................................................Main Direction of Movement.........................................Zak Lee Biography...........................................................

191429333742434450626365

Table of Contents

Introduction....................................................................Basic Terminology............................................................Basic Move.....................................................................Basic Hand Combination..................................................Basic Hand & Feet Combination......................................Basic Leg Check, Feet & Hand Combination....................Benefits & Contents of Kick 2 Fit Program....................Form............................................................................Conditioning Drills..........................................................Combinations.......................................................Main Vital Chart.............................................................Main Direction of Movement.........................................Zak Lee Biography...........................................................

191429333742434450626365




The followers of Bodhidharma honored him by giving him the title of the founder of the Way of Dhyana (Jhana in Pali, Chan-na or Chanzong in Chinese or Zen in Japanese). After Bodhidharma and his successors, the Shaolin monastery expanded and blossomed. Around the 7th century, there were 5,000 halls lodging 1,800 monks.

There were only two followers at that time. These were the warlords Qui Wong and Sheng Tsu. The 3rd year of the Xiao Chang era of northern Wei, namely 527 AD, another Indian monk, the famed Bodhidharma or Puti Damo in Chinese, came to the Shaolin monastery to propagate Da Xing Buddhism, the Great vehicle of Buddhism or Mahayana. This teaching practices deep insight, using meditation as a method to keep the mind calm and impervious, much like a wall, along with Prajnaparamita Sutra.

Zak at Monastery

Examples of kung fu styles from the ShaolinMonks and their incredible physical ability

Japan's influence on the martial arts world is also substantial.

Chingin Funakoshifounder of Karate

Shotokan

Karate fight alsocalled "Kumite"

Karate withweapons also

called "Kobudo"

Zak demonstratesa Kata Karate form

2

The followers of Bodhidharma honored him by giving him the title of the founder of the Way of Dhyana (Jhana in Pali, Chan-na or Chanzong in Chinese or Zen in Japanese). After Bodhidharma and his successors, the Shaolin monastery expanded and blossomed. Around the 7th century, there were 5,000 halls lodging 1,800 monks.

There were only two followers at that time. These were the warlords Qui Wong and Sheng Tsu. The 3rd year of the Xiao Chang era of northern Wei, namely 527 AD, another Indian monk, the famed Bodhidharma or Puti Damo in Chinese, came to the Shaolin monastery to propagate Da Xing Buddhism, the Great vehicle of Buddhism or Mahayana. This teaching practices deep insight, using meditation as a method to keep the mind calm and impervious, much like a wall, along with Prajnaparamita Sutra.

Zak at Monastery

Examples of kung fu styles from the ShaolinMonks and their incredible physical ability

Japan's influence on the martial arts world is also substantial.

Chingin Funakoshifounder of Karate

Shotokan

Karate fight alsocalled "Kumite"

Karate withweapons also

called "Kobudo"

Zak demonstratesa Kata Karate form

2


Karate, originally developed in Okinawamade its way to mainland Japan very early on but was accepted officially in 1921. Jujitsu and Judo also born in Japan in Kyudo, the way of the bow, is one of Japan's earliest known martial art.

Kyudo is an archery form developed well over 2000 years ago and is still very much alive today. Kendo the Art of a Samurai sward here is the sport version.

Influences from Korea include Tae Kwon Do and Hapkido. Tae-Kwon Do originated around 1300 years ago and is Korea's oldest surviving martial art, specializing in high incredible kicking skills.

Utilizing many of the same principles and philosophies as some Chinese martial arts, this combat form, also like Mui Thai, Kickboxing from Thailand and Silat from Philippines and Malaysia, can be traced back to Buddhist monks who studied first in China and then brought their teachings to Korea.

3

Karate, originally developed in Okinawamade its way to mainland Japan very early on but was accepted officially in 1921. Jujitsu and Judo also born in Japan in Kyudo, the way of the bow, is one of Japan's earliest known martial art.

Kyudo is an archery form developed well over 2000 years ago and is still very much alive today. Kendo the Art of a Samurai sward here is the sport version.

Influences from Korea include Tae Kwon Do and Hapkido. Tae-Kwon Do originated around 1300 years ago and is Korea's oldest surviving martial art, specializing in high incredible kicking skills.

Utilizing many of the same principles and philosophies as some Chinese martial arts, this combat form, also like Mui Thai, Kickboxing from Thailand and Silat from Philippines and Malaysia, can be traced back to Buddhist monks who studied first in China and then brought their teachings to Korea.

3


The history of martial arts is as diverse as the styles that were practiced. One commonality amongst all of the world's fighting arts is they arose from a need for self-defense. Some are more practical than others, but it can be said that each martial art offers the practitioner a unique and effective approach toward defending oneself. With this in mind, exploring various styles of martial arts will provide the most comprehensive understanding of hand- to- hand combat and will infer upon the student the flexibility that comes with multiple styles.

Today there is a new way to train with martial arts without fighting, gain all the benefits and get in shape.

Taibox, Kick 2Fit, Tae Bo, cardio kickboxing or whatever you want to call it are all similar, BUT, the main difference is the instructor and the way he/she teaches. How many years have they trained? How well versed are they in martial arts, kickboxing and fitness? Are they friendly? Will I learn from this instructor, or is he/she here to make a fast buck at my expense? These are all possible questions you need to answer for your client/student. A good instructor needs a minimum of 1 to 2 years of continued training and education in martial arts and fitness. Clients like to know where the instructors receive their knowledge in such disciplines. Make sure the organization or the head instructor has legitimate history in martial arts. Anyone can get a decent workout from bouncing up and down and sloppy punching and clumsy kicking, pretending to be Chuck Norris or Jackie Chan. However, you will not get the same results when learning the correct techniques from an expert instructor.

Zak LeeMartial Arts World Champion

4

The history of martial arts is as diverse as the styles that were practiced. One commonality amongst all of the world's fighting arts is they arose from a need for self-defense. Some are more practical than others, but it can be said that each martial art offers the practitioner a unique and effective approach toward defending oneself. With this in mind, exploring various styles of martial arts will provide the most comprehensive understanding of hand- to- hand combat and will infer upon the student the flexibility that comes with multiple styles.

Today there is a new way to train with martial arts without fighting, gain all the benefits and get in shape.

Taibox, Kick 2Fit, Tae Bo, cardio kickboxing or whatever you want to call it are all similar, BUT, the main difference is the instructor and the way he/she teaches. How many years have they trained? How well versed are they in martial arts, kickboxing and fitness? Are they friendly? Will I learn from this instructor, or is he/she here to make a fast buck at my expense? These are all possible questions you need to answer for your client/student. A good instructor needs a minimum of 1 to 2 years of continued training and education in martial arts and fitness. Clients like to know where the instructors receive their knowledge in such disciplines. Make sure the organization or the head instructor has legitimate history in martial arts. Anyone can get a decent workout from bouncing up and down and sloppy punching and clumsy kicking, pretending to be Chuck Norris or Jackie Chan. However, you will not get the same results when learning the correct techniques from an expert instructor.

Zak LeeMartial Arts World Champion

4


A few points to help you stay focused on becoming agood instructor:

In any type of fighting form or any elegant, acrobatic, well coordinated martial art style, the martial artist is able to demonstrate how to be in control and manage the mind for maximal execution of their body such as: Focus, Concentration, Balance, Coordination, Speed-Strength, Determination, Reaction and strategic skill. Masters in martial arts have been practicing and teaching these concepts for thousands of years.

A note from other fitness experts such as the National Strength & Conditioning Association.

Today's more diversified "performance enhancement" coaches now are devoting more training time and emphasis to helping athletes improve hand-eye coordination, proprioception, nervous system response, dynamic mobility, speed-strength, speed-endurance, visual acuity, audible and visual reaction, and functional strength. This has caused significant positive changes in the coaching profession: the professionals creating the performance enhancement programs, the equipment used for training, and quality of the athlete sent out to compete in their perspective sport. The search for such information has led many strength and conditioning professionals to research all avenues of training methods worldwide.

A competent martial arts instructor can hopefully help many athletes achieve greater abilities to focus and face adversity with a calm mind. The "mind-body connection" is the objective of martial arts training in many dojo (school in Japanese) kwon (school in Chinese). In most martial art settings, visual and audible reaction responses are trained frequently, as are balance, quickness, agility, hand-eye coordination, and proprioception.

Work on your Strategy, Spirit and Motivational communication skills. What you preach, you must first apply to yourself, then share with others with no obligation to follow you. They will then start to believe in you. Walk the walk and talk the talk.

Develop a safe, dynamic warm-up specific to the activity of cardio kickbox.

Include lower and upper Extremity stretching techniques improve punching and kicking flexibility.

Monitor proper form and basic mechanics of kickboxing, martial arts and/or self-defense.

Design a proper routine based on martial art/kickboxing techniques. A fluent, dynamic, coordinated session with intervals of basic strength, resistance, isometric and core exercise.

5

A few points to help you stay focused on becoming agood instructor:

In any type of fighting form or any elegant, acrobatic, well coordinated martial art style, the martial artist is able to demonstrate how to be in control and manage the mind for maximal execution of their body such as: Focus, Concentration, Balance, Coordination, Speed-Strength, Determination, Reaction and strategic skill. Masters in martial arts have been practicing and teaching these concepts for thousands of years.

A note from other fitness experts such as the National Strength & Conditioning Association.

Today's more diversified "performance enhancement" coaches now are devoting more training time and emphasis to helping athletes improve hand-eye coordination, proprioception, nervous system response, dynamic mobility, speed-strength, speed-endurance, visual acuity, audible and visual reaction, and functional strength. This has caused significant positive changes in the coaching profession: the professionals creating the performance enhancement programs, the equipment used for training, and quality of the athlete sent out to compete in their perspective sport. The search for such information has led many strength and conditioning professionals to research all avenues of training methods worldwide.

A competent martial arts instructor can hopefully help many athletes achieve greater abilities to focus and face adversity with a calm mind. The "mind-body connection" is the objective of martial arts training in many dojo (school in Japanese) kwon (school in Chinese). In most martial art settings, visual and audible reaction responses are trained frequently, as are balance, quickness, agility, hand-eye coordination, and proprioception.

Work on your Strategy, Spirit and Motivational communication skills. What you preach, you must first apply to yourself, then share with others with no obligation to follow you. They will then start to believe in you. Walk the walk and talk the talk.

Develop a safe, dynamic warm-up specific to the activity of cardio kickbox.

Include lower and upper Extremity stretching techniques improve punching and kicking flexibility.

Monitor proper form and basic mechanics of kickboxing, martial arts and/or self-defense.

Design a proper routine based on martial art/kickboxing techniques. A fluent, dynamic, coordinated session with intervals of basic strength, resistance, isometric and core exercise.

5


Most self-defense courses only attract serious students for different reasons. Many women think they are taking a strict, traditional self-defense class to prevent an once-in-a-lifetime attack. However, when the threat does not materialize, they tend to forget their training. Their focus naturally becomes more oriented toward their daily activities.

Therefore, it is important to use awareness techniques, self-defense and preventive measures. By learning security and protective measures, we can reduce our vulnerability. In addition, cardio Kickbox is one of the best ways to introduce learning the foundation of any martial arts. It's easy to learn and a whole lot of fun.

Educate yourself on Self Defense

Cardio Kick 2 Fit BenefitsKick 2 Fit has many benefits. K2F involves many continuous, repetitious. Repetition is the key to learning any form of martial arts techniques, and with K2F the music helps repetition. While executing continuous repetitions of a technique with music, your mind activates itself in what brain researchers call the alpha state. The alpha state is designated by brain resonance between eight and 13 brain-wave cycles per second. We are between consciousnesses and sleep in this state. Our minds tend to be more open to subconscious suggestions while in this state, probably because our conscious mind is bypassed. We can activate this state while conscious through activities, such as listening to music, nature sounds, running, or by exercising at a constant intensity for long periods.

Performing martial arts techniques in this alpha state heightens learning, thus committing these techniques to long-term memory. The music and repetition of aerobics also helps to attain this state. When, and if you are attacked, this alpha state is an aid to effective, subconscious and automatic counterstrikes.

In the end, the K2F workout trains the entire body and mind. K2F is more than just another exercise routine. The K2F program has men and women of all levels kicking and punching safely and effectively with a workout that builds self-confidence, concentration, balance coordination and both mental and emotional vigor. Behind this rigorous workout lies another advantage. K2F provides the participant with the fundamentals of self-defense.

6

Most self-defense courses only attract serious students for different reasons. Many women think they are taking a strict, traditional self-defense class to prevent an once-in-a-lifetime attack. However, when the threat does not materialize, they tend to forget their training. Their focus naturally becomes more oriented toward their daily activities.

Therefore, it is important to use awareness techniques, self-defense and preventive measures. By learning security and protective measures, we can reduce our vulnerability. In addition, cardio Kickbox is one of the best ways to introduce learning the foundation of any martial arts. It's easy to learn and a whole lot of fun.

Educate yourself on Self Defense

Cardio Kick 2 Fit BenefitsKick 2 Fit has many benefits. K2F involves many continuous, repetitious. Repetition is the key to learning any form of martial arts techniques, and with K2F the music helps repetition. While executing continuous repetitions of a technique with music, your mind activates itself in what brain researchers call the alpha state. The alpha state is designated by brain resonance between eight and 13 brain-wave cycles per second. We are between consciousnesses and sleep in this state. Our minds tend to be more open to subconscious suggestions while in this state, probably because our conscious mind is bypassed. We can activate this state while conscious through activities, such as listening to music, nature sounds, running, or by exercising at a constant intensity for long periods.

Performing martial arts techniques in this alpha state heightens learning, thus committing these techniques to long-term memory. The music and repetition of aerobics also helps to attain this state. When, and if you are attacked, this alpha state is an aid to effective, subconscious and automatic counterstrikes.

In the end, the K2F workout trains the entire body and mind. K2F is more than just another exercise routine. The K2F program has men and women of all levels kicking and punching safely and effectively with a workout that builds self-confidence, concentration, balance coordination and both mental and emotional vigor. Behind this rigorous workout lies another advantage. K2F provides the participant with the fundamentals of self-defense.

6


Clients must visualize a real attacker and try to imagine striking an attacker during a confrontation to build focus and concentration.

Breathing in K2F is different from an aerobic type session or a cardiovascular exercise. The breath must be held back slightly in your throat. Exhale as long as possible through your nose (in some cases it can also be through your mouth) during the techniques. Breathing helps you acquire the most power possible in a real situation. The breath connects mind and body. For effective techniques, your mind, breathing, body, alignment, and mind-body connection must move as one.

The Kick 2 Fit Session

In the K2F session, a few things must be done differently from a general PT session. Most basic Kick 2 Fit sessions are about one hour long. However, they can be any length, depending on the level of skill of the class.

General K2F Session DesignStart with 5 or 10 minutes warm-up, jump rope simulation and/or light shadow boxing and some exercise similar to an aerobic class. Continue with a good lower and upper body stretch. Cardio section is next, to build endurance, balance and coordination. This is where the mix of basic martial arts and kickboxing strikes and counterstrikes are introduced. Running, jumping. Punches, elbow/knee strikes, and standing kicks are emphasized. Consequently, for the beginner the beat of the music may have to be a fraction slower to let the student focus on every technique they do. Combine kickboxing with intense dynamic progressive strength exercises and core routine, followed by a challenging full body workout with conditioning and toning exercises for the arms, shoulders, chest, stomach and gluteus thighs. Finish with a cool-down and end with a basic routine similar to the beginning of the class at a slower speed. The body is now ready for work on gentle dynamic or static stretching techniques.

7

Clients must visualize a real attacker and try to imagine striking an attacker during a confrontation to build focus and concentration.

Breathing in K2F is different from an aerobic type session or a cardiovascular exercise. The breath must be held back slightly in your throat. Exhale as long as possible through your nose (in some cases it can also be through your mouth) during the techniques. Breathing helps you acquire the most power possible in a real situation. The breath connects mind and body. For effective techniques, your mind, breathing, body, alignment, and mind-body connection must move as one.

The Kick 2 Fit Session

In the K2F session, a few things must be done differently from a general PT session. Most basic Kick 2 Fit sessions are about one hour long. However, they can be any length, depending on the level of skill of the class.

General K2F Session DesignStart with 5 or 10 minutes warm-up, jump rope simulation and/or light shadow boxing and some exercise similar to an aerobic class. Continue with a good lower and upper body stretch. Cardio section is next, to build endurance, balance and coordination. This is where the mix of basic martial arts and kickboxing strikes and counterstrikes are introduced. Running, jumping. Punches, elbow/knee strikes, and standing kicks are emphasized. Consequently, for the beginner the beat of the music may have to be a fraction slower to let the student focus on every technique they do. Combine kickboxing with intense dynamic progressive strength exercises and core routine, followed by a challenging full body workout with conditioning and toning exercises for the arms, shoulders, chest, stomach and gluteus thighs. Finish with a cool-down and end with a basic routine similar to the beginning of the class at a slower speed. The body is now ready for work on gentle dynamic or static stretching techniques.

7


K2F Kickboxing Foundation

Jump Rope

Develops great conditioning, stamina, coordination, balance, footwork, conditioning work for the shoulder, ankles knees and hand eye coordination.

Free WeightsBuild strength and power.

Other Personal Equipment

Heavy/Punching Bag Speed Bag Double End Bag(also for kicking) develops

power and focus.

Sheild/Target PadsFocus Mitts Boxing Gloves & Hand Wraps

used to develop focus,concentration, coordination

and condition shoulders.

develops timing, speed,and visual reaction.

for protection and to keep thehands and wrists firm.

develop power kicksand knee strikes.

for punching and elbowcombinations or Tai/ Pads

(also for kicking).

8

K2F Kickboxing Foundation

Jump Rope

Develops great conditioning, stamina, coordination, balance, footwork, conditioning work for the shoulder, ankles knees and hand eye coordination.

Free WeightsBuild strength and power.

Other Personal Equipment

Heavy/Punching Bag Speed Bag Double End Bag(also for kicking) develops

power and focus.

Sheild/Target PadsFocus Mitts Boxing Gloves & Hand Wraps

used to develop focus,concentration, coordination

and condition shoulders.

develops timing, speed,and visual reaction.

for protection and to keep thehands and wrists firm.

develop power kicksand knee strikes.

for punching and elbowcombinations or Tai/ Pads

(also for kicking).

8


BASIC TERMINOLOGYFROM MARTIAL ARTS AND KICKBOXING

Modern Martial ArtsFighting Stance

Attention Position

Ready Position

Traditional Martial ArtsFighting Stance

KickboxingFighting Stance

1

Stances

9

BASIC TERMINOLOGYFROM MARTIAL ARTS AND KICKBOXING

Modern Martial ArtsFighting Stance

Attention Position

Ready Position

Traditional Martial ArtsFighting Stance

KickboxingFighting Stance

1

Stances

9


Anatomical Sites for K2F Punching and Kicking

Correct

Wrong

Wrong

When punching, the wrist should remain in neutral; not bent backwards or forwards. The bones should be stacked so the force is distributed evenly through the joint. Aim at your target or opponent with the first two knuckles.

However, if punching with a bare fist or without gloves you may slightly turn the wrist into a slight ulna deviation. This way the two knuckles will be in direct line with the forearm.

Keep the fist closed but don't waste a lot of energy squeezing excessively.

When kicking there are 5 different basic foot landmarks.

# 1 The ball of the foot

10


Correct

Wrong

Wrong

When punching, the wrist should remain in neutral; not bent backwards or forwards. The bones should be stacked so the force is distributed evenly through the joint. Aim at your target or opponent with the first two knuckles.

However, if punching with a bare fist or without gloves you may slightly turn the wrist into a slight ulna deviation. This way the two knuckles will be in direct line with the forearm.

Keep the fist closed but don't waste a lot of energy squeezing excessively.

When kicking there are 5 different basic foot landmarks.

# 1 The ball of the foot

10



Notes:

#2 The neck of the foot

#3 The shin

#4 The outside of the foot

#5 The heel of the foot

11


Notes:

#2 The neck of the foot

#3 The shin

#4 The outside of the foot

#5 The heel of the foot

11


Position and Stances from Martial Arts and Kickboxing

Keep hands up to your chin and both elbows down by the side of your body to protect the ribs. Lead hand should be about one palm away from your chin and the backhand should be slightly touching the side of your jaw.

80% of the body weight should be on the front leg. Bend the front leg at a 45-degree angle. Legs should be hip width apart.

50% of the body weight is evenly dispersed on both the right and left legs. Bend both legs at a 45-degree angle. Keep your side faced left or right to your opponent

Fighting StanceKickboxing, Muy Thai, Boxing style

Front StanceBased on traditional martial arts

Horse Riding StanceBased on traditional martial arts

12


Keep hands up to your chin and both elbows down by the side of your body to protect the ribs. Lead hand should be about one palm away from your chin and the backhand should be slightly touching the side of your jaw.

80% of the body weight should be on the front leg. Bend the front leg at a 45-degree angle. Legs should be hip width apart.

50% of the body weight is evenly dispersed on both the right and left legs. Bend both legs at a 45-degree angle. Keep your side faced left or right to your opponent

Fighting StanceKickboxing, Muy Thai, Boxing style

Front StanceBased on traditional martial arts

Horse Riding StanceBased on traditional martial arts

12



80% of the body weight is on the back leg. Bent leg at a 45-degree angle.

Back stance

Based on traditional martial arts

13


80% of the body weight is on the back leg. Bent leg at a 45-degree angle.

Back stance

Based on traditional martial arts

13


Front hand snap punch. Most of the time the jab is the hand able to disturb. Keep distance from the opponent and initiate lots of combinations. Must be done quickly as possible Imagine the same speed and sharpness of a whip. The jab is good for stopping an opponent and can also anticipate and counter attack.

Or a) Cross b) Direct straight hand. Usually, it's the hand you feel more power and control with. To be explosive, a dynamic and heavy punch must be corrdinated with a small pivot of the entire body in a fraction of a second. Punch diagonally across the face of your opponent. The main targets are face and jaw. Always be ready to recoil quickly on guard to strike another punch or protect yourself.

Jab

BASIC MOVES2

Hand & Arm Techniques

a) Cross b) Directstraight hand

14

Front hand snap punch. Most of the time the jab is the hand able to disturb. Keep distance from the opponent and initiate lots of combinations. Must be done quickly as possible Imagine the same speed and sharpness of a whip. The jab is good for stopping an opponent and can also anticipate and counter attack.

Or a) Cross b) Direct straight hand. Usually, it's the hand you feel more power and control with. To be explosive, a dynamic and heavy punch must be corrdinated with a small pivot of the entire body in a fraction of a second. Punch diagonally across the face of your opponent. The main targets are face and jaw. Always be ready to recoil quickly on guard to strike another punch or protect yourself.

Jab

BASIC MOVES2


a) Cross b) Directstraight hand

14


Hook or Roundhouse punch, left or right. The most efficient hook is to keep the arm bent 90º of shoulder level and in perfect coordination with a little circular pivot with the entire body, followed always with the recoil on-guard ready for the next combination.

Main targets are face, jaw, and temple. It can also be used as a body shot if it is aimed lower.

Uppercut or Rising punch. Left and/or right, rising punch, arm at 90-degree angle. Cut in an upward motion to the face under the chin or body.

Hook


Hook

Uppercut15

Hook or Roundhouse punch, left or right. The most efficient hook is to keep the arm bent 90º of shoulder level and in perfect coordination with a little circular pivot with the entire body, followed always with the recoil on-guard ready for the next combination.

Main targets are face, jaw, and temple. It can also be used as a body shot if it is aimed lower.

Uppercut or Rising punch. Left and/or right, rising punch, arm at 90-degree angle. Cut in an upward motion to the face under the chin or body.

Hook


Hook

Uppercut15


The execution is to drop your fist a few inches below the face and come back up (in this case) to the chin with the elbow next to your body along with the participation of your shoulder and hip motion.

Elbow strike front & back a) horizontal b) direct-back upper and lower. The elbow strike can be done in a circular motion, vertical motion up-to-down or down-to-up horizontal motion, and the spinning back elbow strike (with the spinning of the upper body, clock-counter clock)

A karate or general martial arts punch. The structure and the entire position and execution are completely different from a boxing punch. Keeping the shoulder square and completely relaxed (do not shrug) lift the arm straight with a soft elbow and point your fist and only the first two knuckles at the center of the axis of your body (see pic).

Keep the other arm and fist in contact with the side of the opposite hip of the punch.

Elbow Strike

Uppercut

Knuckle punch

Knuckle punch

16

The execution is to drop your fist a few inches below the face and come back up (in this case) to the chin with the elbow next to your body along with the participation of your shoulder and hip motion.

Elbow strike front & back a) horizontal b) direct-back upper and lower. The elbow strike can be done in a circular motion, vertical motion up-to-down or down-to-up horizontal motion, and the spinning back elbow strike (with the spinning of the upper body, clock-counter clock)

A karate or general martial arts punch. The structure and the entire position and execution are completely different from a boxing punch. Keeping the shoulder square and completely relaxed (do not shrug) lift the arm straight with a soft elbow and point your fist and only the first two knuckles at the center of the axis of your body (see pic).

Keep the other arm and fist in contact with the side of the opposite hip of the punch.

Elbow Strike

Uppercut

Knuckle punch

Knuckle punch

16


Front & Back Leg. a) Snap front kick b) power front kick. Both kicks can be powerful but usually the front leg functions like the jab. Adequate flexibility and an accurate coordination will help with control in all your kicks. The breakdown of the front kick is: left and/or right, striking with the ball of the foot. Lift your knee, bend straight up in front of you, then thrust the ball of the foot straight out, quickly retracting your leg with the knee up, and return to the original position. To strike with more power, get your hip motion into the forward direction of the kick target. The snap front kick is the same execution but without hip motion. Just snap the kick as a sweep.

Round Kick or Roundhouse Kick. A circular motion done in two different ways. A) Snap kick can be done in an elegant or traditional basic martial arts style. With good flexibility and coordination, the roundhouse can be powerful. Left and/or right, bring the knee straight up, to support pivot foot, then the hip turns forward, keep your leg parallel to the ground, then kick out with your toe pointing out, hitting the target with the top (neck) of your foot. Bring it back with your leg up and return to the original position. B) Is the second way to do it, and is considered one of the most powerful round kicks.

Front Ball Kick

Kick & Knee Techniques

Round Kick 17

Front & Back Leg. a) Snap front kick b) power front kick. Both kicks can be powerful but usually the front leg functions like the jab. Adequate flexibility and an accurate coordination will help with control in all your kicks. The breakdown of the front kick is: left and/or right, striking with the ball of the foot. Lift your knee, bend straight up in front of you, then thrust the ball of the foot straight out, quickly retracting your leg with the knee up, and return to the original position. To strike with more power, get your hip motion into the forward direction of the kick target. The snap front kick is the same execution but without hip motion. Just snap the kick as a sweep.

Round Kick or Roundhouse Kick. A circular motion done in two different ways. A) Snap kick can be done in an elegant or traditional basic martial arts style. With good flexibility and coordination, the roundhouse can be powerful. Left and/or right, bring the knee straight up, to support pivot foot, then the hip turns forward, keep your leg parallel to the ground, then kick out with your toe pointing out, hitting the target with the top (neck) of your foot. Bring it back with your leg up and return to the original position. B) Is the second way to do it, and is considered one of the most powerful round kicks.

Front Ball Kick

Kick & Knee Techniques

Round Kick 17


A power kick is used in Muy Thai (Box Thailand's) and kickboxing. Rather then lift the knee on the side, start with a quick pivot hip motion. Projecting first the hip then lift as the regular round kick (depending on your flexibility). Point to the opponent and than hit with the shin (the shin needs to do some fundamental conditioning exercises) or kick as you normally would with the neck of your foot (top Part).

Thigh Kick is exactly like the Muy-Thai kick but straight to the leg by the "Thigh."

For better efficiency, the kick needs to make contact with the inside or outside of your opponent's leg near the tensor fascia latae.

Either side of a person's leg is considered the weakest part.

Thigh Kick

Round Kick

18

A power kick is used in Muy Thai (Box Thailand's) and kickboxing. Rather then lift the knee on the side, start with a quick pivot hip motion. Projecting first the hip then lift as the regular round kick (depending on your flexibility). Point to the opponent and than hit with the shin (the shin needs to do some fundamental conditioning exercises) or kick as you normally would with the neck of your foot (top Part).

Thigh Kick is exactly like the Muy-Thai kick but straight to the leg by the "Thigh."

For better efficiency, the kick needs to make contact with the inside or outside of your opponent's leg near the tensor fascia latae.

Either side of a person's leg is considered the weakest part.

Thigh Kick

Round Kick

18


Side Kick. To be powerful, you need to pay attention to be effective.

As always, initiate by lifting the knee straight up, left and/or right, pivot with supported foot as the hip turns forward, then kick straight out to the side from the hip with the side of your foot.

Bring it back with your leg up and return to the original position. (see photo).

Knee Attack. Consider this devastating and simple technique. Lift your knee in an upward direction towards the target.

It's recommended to combine hip motion in order to make this movement more powerful. Often combined with a clinch (a head lock with your arms around the neck of the opponent) ultimately pulling down his head and striking the knee to any part of the upper body, and/or head.

Side Kick

Knee Strike 19

Side Kick. To be powerful, you need to pay attention to be effective.

As always, initiate by lifting the knee straight up, left and/or right, pivot with supported foot as the hip turns forward, then kick straight out to the side from the hip with the side of your foot.

Bring it back with your leg up and return to the original position. (see photo).

Knee Attack. Consider this devastating and simple technique. Lift your knee in an upward direction towards the target.

It's recommended to combine hip motion in order to make this movement more powerful. Often combined with a clinch (a head lock with your arms around the neck of the opponent) ultimately pulling down his head and striking the knee to any part of the upper body, and/or head.

Side Kick

Knee Strike 19


Back Kick. Visualize this kick as a "donkey kick". We have a few variations of this kick. For now, we'll stay with the basics for a better foundation.

The Back kick is straight behind your back. To execute, look back, turn only your head and not your body to see the target.

Fully extend your leg and make contact with the bottom of the heel of the foot.

Back Kick20

Back Kick. Visualize this kick as a "donkey kick". We have a few variations of this kick. For now, we'll stay with the basics for a better foundation.

The Back kick is straight behind your back. To execute, look back, turn only your head and not your body to see the target.

Fully extend your leg and make contact with the bottom of the heel of the foot.

Back Kick20


Make a "V" or "U" slip motion with your head without moving backward or forward.

Maintain your fight stance; keep your hands up for head protection.

When you weave from right to left, you end up with the right shoulder forward.

When you weave from left to right you end up with your left shoulder as your regular fight stance.

If you are left-handed you'll need to reverse everything, but the execution will be the same.

This is to avoid any circular attacks from the side of your body.

Weaving

Head and Upper Body Movement (defense)

21

Make a "V" or "U" slip motion with your head without moving backward or forward.

Maintain your fight stance; keep your hands up for head protection.

When you weave from right to left, you end up with the right shoulder forward.

When you weave from left to right you end up with your left shoulder as your regular fight stance.

If you are left-handed you'll need to reverse everything, but the execution will be the same.

This is to avoid any circular attacks from the side of your body.

Weaving

Head and Upper Body Movement (defense)

21


Feinting. It's a quick upper body motion using the lower back and abdominals.

Feinting downward with a squat, while your upper body stays straight, ready to strike a counterattack.

Forward & backward, the feint is with your head. The feint also distracts your opponent.

Feinting forward

Feinting back

Feinting down

22

Feinting. It's a quick upper body motion using the lower back and abdominals.

Feinting downward with a squat, while your upper body stays straight, ready to strike a counterattack.

Forward & backward, the feint is with your head. The feint also distracts your opponent.

Feinting forward

Feinting back

Feinting down

22


Stay in your fighting stance with the hand up to specially avoid straight attacks. It is a side-to-side upper body motion incorporating the obliques, abs and lower back muscles.

Left and/or right, rapidly move the head in a "V" position from side to side, at 11:00 and 1:00 o. clock.

Similar to bobbing. This is a left and/or right, defensive move to protect your body with your own body. Keep the elbow down and in to protect the ribs. Cover your head with the hands.

This will help to protect the upper body and/or block attacks, which could come from the out side by rotating in a circular motion.

Bobbing left

Bobbing right

Body block left

Body block right 23

Stay in your fighting stance with the hand up to specially avoid straight attacks. It is a side-to-side upper body motion incorporating the obliques, abs and lower back muscles.

Left and/or right, rapidly move the head in a "V" position from side to side, at 11:00 and 1:00 o. clock.

Similar to bobbing. This is a left and/or right, defensive move to protect your body with your own body. Keep the elbow down and in to protect the ribs. Cover your head with the hands.

This will help to protect the upper body and/or block attacks, which could come from the out side by rotating in a circular motion.

Bobbing left

Bobbing right

Body block left

Body block right 23


While maintaining a fight stance, you can deflect blows with your left and right hand to intercept any straight attack directed towards your face. Starting with your right hand, keep your right hand open, move from right to left from the front of your face simulating a motion like a metronome.

Repeat the same thing with your left hand from left to right. The arms in this motion need to be completely relaxed with no additional tension or contraction.

Low forearm block left and right-

inside/outside karate style.

Redirect and Blocks (defense)

Parry (deflection) right

Parry (deflection) left

Low forearm block

Low forearm block 24

While maintaining a fight stance, you can deflect blows with your left and right hand to intercept any straight attack directed towards your face. Starting with your right hand, keep your right hand open, move from right to left from the front of your face simulating a motion like a metronome.

Repeat the same thing with your left hand from left to right. The arms in this motion need to be completely relaxed with no additional tension or contraction.

Low forearm block left and right-

inside/outside karate style.

Redirect and Blocks (defense)

Parry (deflection) right

Parry (deflection) left

Low forearm block

Low forearm block 24


Medium forearm block left and right kickboxing version.

And same karate style.

Upper forearm block left and right kickboxing version.

Note: The hand that doesn't block, protects the face.

Upper forearm block karate style.

25

Medium forearm block left and right kickboxing version.

And same karate style.

Upper forearm block left and right kickboxing version.

Note: The hand that doesn't block, protects the face.

Upper forearm block karate style.

25


Inside forearm block left and right.

Outside forearm block left and right.

Leg check left

and right.

Inside forearm block

Outside forearm block

Leg Check

Leg Check 26

Inside forearm block left and right.

Outside forearm block left and right.

Leg check left

and right.

Inside forearm block

Outside forearm block

Leg Check

Leg Check 26


Redirect left and right from any direct attack.

(SEE DVD)

Notes:

27

Redirect left and right from any direct attack.

(SEE DVD)

Notes:

27


(See DVD) Boxer shuffle (side to side).

(See DVD) Boxer shuffle heels (front).

Step and drag (front and back).

Switch forward and back. In place, make sure the right leg switches across the left leg.

See DVD

Cross over. Make sure to step forward with the right leg crossing over the left leg.

Cross rear. Make sure to step back with the left leg crossing behind the right leg.

Footwork

A

B

C

D

28

(See DVD) Boxer shuffle (side to side).

(See DVD) Boxer shuffle heels (front).

Step and drag (front and back).

Switch forward and back. In place, make sure the right leg switches across the left leg.

See DVD

Cross over. Make sure to step forward with the right leg crossing over the left leg.

Cross rear. Make sure to step back with the left leg crossing behind the right leg.

Footwork

A

B

C

D

28


SAMPLE OF BASIC HAND COMBINATION

3

Combination #1

Jab,right cross,

left hook,weave left,

left hook.

29

SAMPLE OF BASIC HAND COMBINATION

3

Combination #1

Jab,right cross,

left hook,weave left,

left hook.

29


Jab

right cross to the body

left hook to the face

Combination #2

30

Jab

right cross to the body

left hook to the face

Combination #2

30


Jabright cross

left hookweave left

weave right

right cross

left hook

Combination #3

31

Jabright cross

left hookweave left

weave right

right cross

left hook

Combination #3

31


Double jab

shuffle back

right cross

right uppercut.

Combination #4

32

Double jab

shuffle back

right cross

right uppercut.

Combination #4

32


SAMPLE OF BASIC HANDAND FEET COMBINATION

4

Combination #1

Fighting Stance

Front ball kick

plant forward

right cross..

33

SAMPLE OF BASIC HANDAND FEET COMBINATION

4

Combination #1

Fighting Stance

Front ball kick

plant forward

right cross..

33


Back ball kick

plant back

and left hook.

Combination #2

34

Back ball kick

plant back

and left hook.

Combination #2

34


Step forward with the front leg and drag the back leg

Strike a front ball kick

and plant forward with a right cross

and finish with a left hook.

Combination #3

35

Step forward with the front leg and drag the back leg

Strike a front ball kick

and plant forward with a right cross

and finish with a left hook.

Combination #3

35


Switch forward jabs

front round kick with front legright cross

and left hook.

Combination #4

36

Switch forward jabs

front round kick with front legright cross

and left hook.

Combination #4

36


SAMPLE OF BASIC LEG CHECK,FEET AND HAND COMBINATION

5

Combination #1

Fighting Stance

Left leg check

back inside thigh kick

37

SAMPLE OF BASIC LEG CHECK,FEET AND HAND COMBINATION

5

Combination #1

Fighting Stance

Left leg check

back inside thigh kick

37


Fighting Stance

Right leg check

front inside thigh kick.

Combination #2

38

Fighting Stance

Right leg check

front inside thigh kick.

Combination #2

38


Left leg check,

back leg round kick, plant back,

as the leg plants back, strike with a left hook,

and follow with a right cross.

Combination #3

39

Left leg check,

back leg round kick, plant back,

as the leg plants back, strike with a left hook,

and follow with a right cross.

Combination #3

39


Fighting Stance

Redirect to the left,

and counter attack with outside thigh kick.

Combination #4

40

Fighting Stance

Redirect to the left,

and counter attack with outside thigh kick.

Combination #4

40


Fighting Stance

Slide back the (left) front leg - start redirect with the lead hand

step forward with the right leg (direction 1 o'clock)

and counter attack with outside thigh kick (or lead leg)

Combination #5

41

Fighting Stance

Slide back the (left) front leg - start redirect with the lead hand

step forward with the right leg (direction 1 o'clock)

and counter attack with outside thigh kick (or lead leg)

Combination #5

41


1) Play the part of a kick boxer

2) Five elements of mind & body in martial Arts

1) Focus 2) Concentration 3) Balance 4) Coordination 5) Self confidence

BENEFITS AND CONTENTSIN KICK 2 FIT PROGRAM

6

A. Athletic

B. Continuous workout or interval training with music

C. Target Muscle Groups (Body Anatomy)

4) Shoulders rotator cuff considerations5) Gluteus medius6) Trunk and back

1) Lats2) Hip flexors3) Quads and hams

42

1) Play the part of a kick boxer

2) Five elements of mind & body in martial Arts

1) Focus 2) Concentration 3) Balance 4) Coordination 5) Self confidence

BENEFITS AND CONTENTSIN KICK 2 FIT PROGRAM

6

A. Athletic

B. Continuous workout or interval training with music

C. Target Muscle Groups (Body Anatomy)

4) Shoulders rotator cuff considerations5) Gluteus medius6) Trunk and back

1) Lats2) Hip flexors3) Quads and hams

42


A. Protection of the vital target areas (see chart)

B. Body movement

C. Basic of self defense

FORM

7

Explanation of the reason behind the form

43

A. Protection of the vital target areas (see chart)

B. Body movement

C. Basic of self defense

FORM

7

Explanation of the reason behind the form

43


CONDITIONING DRILLS8

A GYM

Footwork (see DVD)

Shadow boxing with weights

44

CONDITIONING DRILLS8

A GYM

Footwork (see DVD)

Shadow boxing with weights

44


A GYM continued

and without weights.

When executing shadow boxing with or without weights, keep your entire body completely relaxed.

Remember to pace yourself. It's not only about speed, but executing the proper technique.

45

A GYM continued

and without weights.

When executing shadow boxing with or without weights, keep your entire body completely relaxed.

Remember to pace yourself. It's not only about speed, but executing the proper technique.

45


A GYM continued

Place yourself in front of the mirror. Pay attention to every move you make and work to correct the technique.

During shadow boxing, be your own coach and trainer.

46

A GYM continued

Place yourself in front of the mirror. Pay attention to every move you make and work to correct the technique.

During shadow boxing, be your own coach and trainer.

46


A GYM continued

Iso-Control Kicks™

(see DVD)

47

A GYM continued

Iso-Control Kicks™

(see DVD)

47


A GYM continued

Iso-Stance 1 -

1

2

3

Sit downPick any levelKeep your upper body straightand hold position as long as possibleto build strength in your legs

48

Iso-Stance 2

Iso-Stance 3

A GYM continued

Iso-Stance 1 -

1

2

3

Sit downPick any levelKeep your upper body straightand hold position as long as possibleto build strength in your legs

48

Iso-Stance 2

Iso-Stance 3


A GYM continued

Basic StretchingKick Boxing and Martial Arts Keep both knees down, simulating a front split (stretching inner thigh)

These inner thigh stretches improve flexibility for all kicks.

Stretching inner thigh and hamstring

Intermediate front split - bend one knee and keep one leg straight

Basic stretching standing up for inner thighs.

49

A GYM continued

Basic StretchingKick Boxing and Martial Arts Keep both knees down, simulating a front split (stretching inner thigh)

These inner thigh stretches improve flexibility for all kicks.

Stretching inner thigh and hamstring

Intermediate front split - bend one knee and keep one leg straight

Basic stretching standing up for inner thighs.

49


Use your obliques to twist the upper body and face in the direction of the punches.

Horse riding stance position.

Left and right knuckle punch at 12 o'clock in front of you (see chart)

Left and right knuckle punch at 1 and 11 o'clock.

COMBOS9

Sweet Simplicity! Repetition Rules!

A. Twist Punching Combos

50

Use your obliques to twist the upper body and face in the direction of the punches.

Horse riding stance position.

Left and right knuckle punch at 12 o'clock in front of you (see chart)

Left and right knuckle punch at 1 and 11 o'clock.

COMBOS9

Sweet Simplicity! Repetition Rules!

A. Twist Punching Combos

50


B. Star Blockcombos

Left upper block

Inside right middle block

Outside left lower block

51

B. Star Blockcombos

Left upper block

Inside right middle block

Outside left lower block

51


B. Star Blockcombos continued

Right upper block

Inside left middle block

Outside right lower block

52

B. Star Blockcombos continued

Right upper block

Inside left middle block

Outside right lower block

52


C. Star Kicking Combos

Fighting Stance

Left front kick

Right round kick

Left round kick

53

C. Star Kicking Combos

Fighting Stance

Left front kick

Right round kick

Left round kick

53


C. Star Kicking Combos continued

Right front kick

Left back kick

Right back kick

Fighting Stance

54

C. Star Kicking Combos continued

Right front kick

Left back kick

Right back kick

Fighting Stance

54


D. Double "V" Combos

This combination can help condition, coordination and improve flexibility of the hips.

Start in the front stance with the left leg to the front at 11 o'clock. Keep the non-striking hand at the waistline or it can be done with the non-striking hand at the chin.

Strike with a right knuckle punch to 11 o'clock.

Keeping the same position, throw the out-side-middle block in the 3 o'clock direction with the right hand. Do not turn your body. Only turn your head.

Maintaining the position, continue with the right outside lower block.

Quickly rotate your hips pivot, or rotate the feet without moving from the same position and you've now turned your body to the front position at 1 o'clock.

Simultaneously strike a left knuckle punch in the same direction of the turn towards 1 o'clock.

55

D. Double "V" Combos

This combination can help condition, coordination and improve flexibility of the hips.

Start in the front stance with the left leg to the front at 11 o'clock. Keep the non-striking hand at the waistline or it can be done with the non-striking hand at the chin.

Strike with a right knuckle punch to 11 o'clock.

Keeping the same position, throw the out-side-middle block in the 3 o'clock direction with the right hand. Do not turn your body. Only turn your head.

Maintaining the position, continue with the right outside lower block.

Quickly rotate your hips pivot, or rotate the feet without moving from the same position and you've now turned your body to the front position at 1 o'clock.

Simultaneously strike a left knuckle punch in the same direction of the turn towards 1 o'clock.

55


D. Double "V" Combos continued

At this point your will be repeating the same combo from the top with your left arm in the opposite direction.

56

D. Double "V" Combos continued

At this point your will be repeating the same combo from the top with your left arm in the opposite direction.

56


E. Star Combos Hands & Feet

12-6-3-9-6-12o'clockor 12-6-9-3-6-12 o'clock

In the front stance with the left leg at 12 o'clock throw a left lower block

and strike a right knuckle punch.

Step backwards and inside and align your right foot directly behind the left foot. Now, pivot with your left foot to make a 180-degree turn. You'll now be in a front stance facing 6 o'clock.

Throw a right lower block and strike a left knuckle punch.

57


12-6-3-9-6-12o'clockor 12-6-9-3-6-12 o'clock

In the front stance with the left leg at 12 o'clock throw a left lower block

and strike a right knuckle punch.


Throw a right lower block and strike a left knuckle punch.

57


E. Star Combos Hands & Feet continued

Step forward with the left leg, turning with the left leg to 3 o'clock, throw a left lower block

and strike with a right knuckle punch.


Throw the right lower block and follow with the left knuckle punch.

58


Step forward with the left leg, turning with the left leg to 3 o'clock, throw a left lower block

and strike with a right knuckle punch.


Throw the right lower block and follow with the left knuckle punch.

58



Step forward with the left leg, turning with the left leg to 6 o'clock,

throw a left lower block

and strike with a right knuckle punch

Finish by stepping backwards and inside and align your right foot directly behind the left foot. Now, pivot with your left foot to make a 180-degree turn.

59


Step forward with the left leg, turning with the left leg to 6 o'clock,

throw a left lower block

and strike with a right knuckle punch

Finish by stepping backwards and inside and align your right foot directly behind the left foot. Now, pivot with your left foot to make a 180-degree turn.

59



60

You'll now be in the beginning front stance, however, you're right leg is now facing towards the 12 o'clock position, follow with the right lower block and the left knuckle punch.

At this point, you're now in a front stance and can repeat the same combination, but to the opposite sides starting with the feet in the opposite position, (see photos)


60

You'll now be in the beginning front stance, however, you're right leg is now facing towards the 12 o'clock position, follow with the right lower block and the left knuckle punch.

At this point, you're now in a front stance and can repeat the same combination, but to the opposite sides starting with the feet in the opposite position, (see photos)



61

NOTES:


61

NOTES:



MAIN DIRECTION OF MOVEMENT

1112

1

9 3

6

MAIN DIRECTION CLOCK SYSTEM

Starting with 12:00, 3:00, 6:00 and 9:00.Assume your fight stance, step forward as a regular walk,

than pivot both feet facing 1:00 your jaw-line should be direction 12:00 your left shoulder face 11:00 and your right shoulder face 5:00.

All of your basic moves will originate from this point.Other variations to consider are 11:00 and 1:00

63

MAIN DIRECTION OF MOVEMENT

1112

1

9 3

6

MAIN DIRECTION CLOCK SYSTEM

Starting with 12:00, 3:00, 6:00 and 9:00.Assume your fight stance, step forward as a regular walk,

than pivot both feet facing 1:00 your jaw-line should be direction 12:00 your left shoulder face 11:00 and your right shoulder face 5:00.

All of your basic moves will originate from this point.Other variations to consider are 11:00 and 1:00

63



Zak Lee

65

Born in Italy, Zak Lee has led a dynamic and passionate life. This charming champion has won the European Championship title twice as well as world & international championships. He's recognized in the U.S. and in Europe as a dynamo martial artist and kick boxer. Zak began with the aspirations to teach children and adults karate and kick boxing, and to demonstrate his expertise on the big screen. Celebrities and professional athletes in every arena stand by Zak Lee's fitness training program.

Zak has been in training nearly all his life. Zak has studied with such renowned masters and champions as: Hirokazu Kanazawa, Toshio Yamada, world kick boxer champion Dev Barrett, the legendary kick boxing champion, Benny "the Jet" Urquidez and world kick boxer champion Peter "Sugarfoot" Cunningham. Zak also spent time in China perfecting his moves and forms through rigorous training at the Shaolin temple with the Monk Liang Yiquan. He trained in Wing Tsun under the W.T.O. organization founded by Master Leung Ting and continues to train in Filipino martial arts under Guru Daniel Inosanto. Zak has been recognized for his creative form (kata), a specialty that has earned him countless trophies. It combines Shotokan, Kung Fu Shaolin Quan and Viet Vo Dao.

Over 30 years of Martial Arts and Fitnessexperience from around the world.

Certified Personal Trainer NCEP, NCCPT.World Martial Arts Champion.

3rd degree Black Belt for W.A.K.O. federation.1st degree Black Belt for S.K.K.I. federation.

1st degree Black Belt for E.C.K.A. organization

Coached Italian

Cham

pionship '89Benny U

rquidez Stunt TeamAm

erican Karate TeamFirst Italian in C

hina at theShaolin Tem

ple '88W

orld Cham

pionship '91 Shao

lin T

empl

e '8

8Fo

rm It

alia

n C

ham

pion

ship

'89

Kara

te T

ourn

amen

tC

ham

pion

ship

'89

Italy

Sem

inar

s 19

70's

Italy

197

0's

Zak Lee

65

Born in Italy, Zak Lee has led a dynamic and passionate life. This charming champion has won the European Championship title twice as well as world & international championships. He's recognized in the U.S. and in Europe as a dynamo martial artist and kick boxer. Zak began with the aspirations to teach children and adults karate and kick boxing, and to demonstrate his expertise on the big screen. Celebrities and professional athletes in every arena stand by Zak Lee's fitness training program.

Zak has been in training nearly all his life. Zak has studied with such renowned masters and champions as: Hirokazu Kanazawa, Toshio Yamada, world kick boxer champion Dev Barrett, the legendary kick boxing champion, Benny "the Jet" Urquidez and world kick boxer champion Peter "Sugarfoot" Cunningham. Zak also spent time in China perfecting his moves and forms through rigorous training at the Shaolin temple with the Monk Liang Yiquan. He trained in Wing Tsun under the W.T.O. organization founded by Master Leung Ting and continues to train in Filipino martial arts under Guru Daniel Inosanto. Zak has been recognized for his creative form (kata), a specialty that has earned him countless trophies. It combines Shotokan, Kung Fu Shaolin Quan and Viet Vo Dao.

Over 30 years of Martial Arts and Fitnessexperience from around the world.

Certified Personal Trainer NCEP, NCCPT.World Martial Arts Champion.

3rd degree Black Belt for W.A.K.O. federation.1st degree Black Belt for S.K.K.I. federation.

1st degree Black Belt for E.C.K.A. organization

Coached Italian

Cham

pionship '89Benny U

rquidez Stunt TeamAm

erican Karate TeamFirst Italian in C

hina at theShaolin Tem

ple '88W

orld Cham

pionship '91 Shao

lin T

empl

e '8

8Fo

rm It

alia

n C

ham

pion

ship

'89

Kara

te T

ourn

amen

tC

ham

pion

ship

'89

Italy

Sem

inar

s 19

70's

Italy

197

0's


Zak Lee

66

Zak is recognized as the creator of the successful fitness video series "Tai-Box Kick To Fit". The program was the first of its kind to combine kickboxing, martial arts, and aerobics, becoming a smash hit in 1999, selling over a million dollars in retail sales. Thanks to his fan's demands, Zak did a follow up to his first tape by producing and starring in the popular exercise video series, Zak's Street Kickbox Workout: Intermediate and Advanced.

Zak has also appeared in numerous films and television series such as: Honor, Martial Law, Vanishing Son, Fist of the North Star, Power Rangers, Maximum Force, Voice Stream commercials with Jamie Lee Curtis, Nevada Shakespeare in the Park, and Two Gentlemen of Verona.

In addition to Kick Boxing, Zak is training in Zak Lee is the first most famous competitor in Italy and Europe in Music/Creative form.

Zak Lee GuarnacciaP.O.Box 15942

Beverly Hills, CA 90209ZakLee.com

World C

hampionships '91

Benny Uriquidez '92

Peter "Sugarfoot" Cunningham

Guru D

aniel InsantoFi

rst v

ideo

Tae

Box

Kick

2 F

itR

oy T

op 5

Box

er"S

ugar

foot

" and

Rog

er Y

uan

Amer

ican

Cha

mpi

onsh

ip '9

2Za

k's

Trop

ies

'91

European Championships

Kick 2 Fit Class

Zak Lee

66

Zak is recognized as the creator of the successful fitness video series "Tai-Box Kick To Fit". The program was the first of its kind to combine kickboxing, martial arts, and aerobics, becoming a smash hit in 1999, selling over a million dollars in retail sales. Thanks to his fan's demands, Zak did a follow up to his first tape by producing and starring in the popular exercise video series, Zak's Street Kickbox Workout: Intermediate and Advanced.

Zak has also appeared in numerous films and television series such as: Honor, Martial Law, Vanishing Son, Fist of the North Star, Power Rangers, Maximum Force, Voice Stream commercials with Jamie Lee Curtis, Nevada Shakespeare in the Park, and Two Gentlemen of Verona.

In addition to Kick Boxing, Zak is training in Zak Lee is the first most famous competitor in Italy and Europe in Music/Creative form.

Zak Lee GuarnacciaP.O.Box 15942

Beverly Hills, CA 90209ZakLee.com

World C

hampionships '91

Benny Uriquidez '92

Peter "Sugarfoot" Cunningham

Guru D

aniel Insanto

Firs

t vid

eoTa

e Bo

x Ki

ck 2

Fit

Roy

Top

5 B

oxer

"Sug

arfo

ot" a

nd R

oger

Yua

nAm

eric

an C

ham

pion

ship

'92

Zak'

s Tr

opie

s '9

1

European Championships

Kick 2 Fit Class




Documents

K2 Manual Final for Print.pdf, Flat 1 of 72 - Pages: 1, 1 ...sbss.it/pdf/k2fmanual.pdf · Kickboxing from Thailand and Silat from Philippines and Malaysia, can be ... K2 Manual Final