1. Ouden / Deep inside tradition ( Shared with the selected disciples )
2. Kuden / Orally submitted tradtion ( Never written in any documentation)
3. Hiden / Secret tradition ( Never reveal to anyone but his disciple who is trustworthy )
"It is possible to kill the enemy general with shinobi-no-jutsu and if this is done the benefit will be immeasurable. There is a secret in shinobi-no-jutsu on the skills required to kill the enemy's commander. In a case where your ninja can kill the enemy general, then it will be an enormous benefit as the enemy will submit without fighting."
Poison as medicine. Though morally wrong to kill with poison it is acceptable for a just cause (justice) ie to combat evil and save lives. Thus the poison becomes a medicine to cure a wrong and save many lives. The preferred method is to bribe someone in position to carry out the poisoning, lesser options a ale agent stealing in and poisoning the general, an embedded female agent carrying out the poisoning.
Review Zen Combat Jay Gluck 1962
Ninja marketing, terminology, scrolls as mnemonic devices
"Vanish from the minds eye"...
Construction of hiding places, misdirection
Armed and unarmed combat relationship
Poison hand, hidden hand
Practice visualize a sword while using the right hand...
Only real use of "hidden hand" is in iado and hiding the direction the sword is turned by the direction of the scabbard, thus concealing the nature of the initial cut.
25 feet elevated
25 dead stop
Other variations: archer, beyond range of motion, diamond
Bodyweight squats (suspension or doorknob)
50 * 2
Inverted rows 25 *2
other variations: Single leg, pistol
Crunches, reverse crunches, hip bridges 25 *3
Bicycle crunches 30*2
leg slide outs
high knee raises
1. Dial in diet
2. Prioritize strength (?)
3. Focus on form
4. Master fewer moves
5. Use your body daily
Men's Health June 2014, YOur Body is your barbell
Alternate Workout A and Workout B, three days a week. The first four exercises (muscle burner) are done as a circuit, the last two (cardio burners) are done back to back as a super set.
1. Shoulder-elevated single leg, hip thrust
2. Push up
3. Deep squat
4. Inverted row
5. Squat jack
6. Mountain climber
1. single leg hip hinge
2. handstand hold
3. assisted pistol squat
4. hollow chin up
5. skater hop
6. donkey kick
Muscle burner option A each exercise for 60 seconds, 14 sec rest between, 5 total circuits; option B 5 reps each upper body and 10 reps each lower body and as many sets as you can do in 25 minutes.
Cardio burner (5 minutes) option A do the first exercise for 20 sec, rest 10sec, repeat for exercise 2, that's one super set. Do 5 supersets total; option B 10 reps of each exercise = 1 superset. Do as many as you can in 5 minutes.
Men's Health 3 moves 300 muscles, 10 reps of each and as many rounds as you can in 15 minutes..
Sprinter sit up
battling ropes awkward at home...just use a big towel...flapping
Barbell 2 sets 6 reps no weight change no pause between exercises. Rest 2 or 1 minutes. Repeat.
1. Squat and press
2. Good morning? Deadlift
3. Bent over row
4. Upright row
5. Biceps curl
1. Steady state
Warm up 5 minutes, 20 minutes steady, cool down 5 minutes.
Warm up 5 minutes, all out for 10 seconds, 2 minutes steady, repeat for 8 to 10 sprints, cool down 5 minutes.
Warm up 5 minutes, go hard (not all out) 30 seconds, steady 1 minute, repay intervals for 8-12 intervals...
Charles Atlas’s simple 10 minute exercise routine from a 1936 Physical Culture Magazine.
Spine stretching. This exercise helps maintain flexibility in your back. Stand up straight and clasp your hands behind your head. Bend down quickly and touch your elbows to your knees. Rise, repeat 12 times.
Deep knee bends. Deep knee bends are great for working your quads, butt, and hip flexors. Stand shoulder width apart hands on waist. Squat all the way down. Rise, repeat until failure.
Calf raises. This exercise works your calves. Stand with feet a little less than shoulder width apart. Rise up on your toes and lower yourself down. Repeat until failure. To add a challenge, perform the exercise with your toes on a phone book.
Push-ups. Place your hands on the ground about shoulder width apart. Lower yourself to the ground and rise. Repeat until failure. Mix up the muscles you work by widening and narrowing your hand position.
Dips. Sit on the ground. Elevate your feet by placing them on a chair or bed. Lift and lower yourself with your arms until failure.
Leg raises. This exercise works your abs. Sit on the floor with your hands behind you, propping you up and your legs straight out and close together. Quickly lift your legs up until your body forms a “v” shape. Lower, repeat until failure.
Bicycle crunch. This is a great ab exercise that hits all the muscles in your stomach. Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee.