My Google Workouts

I need to post these suckers online to post them.  I do these workouts in the morning.

Analyze Your Mistakes

from the Talent Code

In other words, the old chestnut proves out to be true: it’s not the mistakes that are good or bad, but rather our reaction to them.  And this reaction – which we might deem our error-reflex — is in itself a kind of meta-skill, a measurable quality that is an accurate indicator of potential, and which can also be improved.
So the question becomes, how do we improve our own error-reflexes? How do we make more of our 0.25 second window? Here are a few ideas:

• Depersonalize our mistakes by picturing them as navigation points. Because that’s what they are, literally, inside your brain –neural circuits whose wrongness nudges you in the right direction.
• Break the reflex down into component parts. Every action is really three actions – the action, the recognition of the mistake, and the response. Each should be insulated from the others.
• Expect to feel a bit disoriented because it’s a tricky balancing act, emotionally speaking. One moment, you have to put all of yourself into a sincere move – the next moment you have to pull back and evaluate. It requires an emotional equilibrium that helps you lurch between hot commitment one second and cool analysis the next.

That all reminded me of a sight I’ve seen while watching the World Cup these past few weeks: a player making a mistake (missing a shot at a wide-open goal, for instance), and then smiling about it, as if it somehow didn’t profoundly affect his future or the happiness of millions in his home country.

These are gargantuan, life-changing, career-altering moments – and yet a surprising number of the erring players (even the Germans!) react with the same understanding, nearly bemused smile that we never see on the faces of similarly erring stockbrokers or lawyers or politicians.

I’d like to suggest that their smiles can be traced to the essence of the game, which is built on the essential difficulty of controlling a ball with parts of our body least suited for control.  It’s very, very tough to score goals, or even make five good passes in a row, never mind get past 10 enemy players and a goalkeeper. As a result, soccer players are good friends with error.  They live in a world of constant screw-ups. They understand mistakes deeply, and that’s precisely what makes them such marvelous and resilient talents.
PS: Speaking of error’s bright side, you should check out Being Wrong, by Kathryn Schulz.  She’s a brilliant and funny guide to how errors are gifts, and how screwing up is key to our happiness and success.

back, with the same mind unblind

★ when clinching to knee, pull the elbow to the knee, step up with the ankle
★ when front kicking, pull the front kick straight out to avoid getting the foot caught, don't horse drag down
★ follow up after a landed kick
★ get out as fast as you got in

★ Sidesteppin' (ain't no half steppin' :)
★ parry with the jab with the right hand, step right, hit with left kick

★ Shadowboxing
 ★ remember to slip
 ★ practice sidesteppin' (above)
 ★ after right kick land into southpaw
★ practice right kick fake to superman
★ get out as fast as you got in

 

Growth - Learning to Fly

★★Remember this: Your growth always lies on the other side of your discomfort. Whether it's in the weight room or in career decisions, you'll never develop yourself by staying in your comfort zone. People don't become old when they reach a certain birthday; they become old when they decide to live life without crossing that line of discomfort. (source: http://traderfeed.blogspot.com/2010/04/winding-down-traderfeed-blog.html)

Listen to these guys, I have total respect for them. Breaking bones and getting right back at it. Getting tagged in sparring seems like nothing after watching this..



The song is "Inveigh" by "The Bronx" (f**king slamming!)

April 25 - step on 2, run jab kick

★Move to the side on after a 1,2

★Running Jab Kick!

★ Follow up with hands Cross, hook, swing, hook, cross, switch

March 15 - Hǎo zhǔyì ma? 好主意吗？

When entering the clinch
★ 1, 2, hook - but grab with the hook, but the hand down
★ when pulling the hand down uppercut
★ then use the hook hand to grab

Sharpen Your Tools, Learn How to Use New Ones

http://blog.cubeofm.com/your-high-iq-will-kill-your-startup



In 2004 I was in Brazil, walking down the hill in Lapa to get some lunch. I was with a friend who I had met in the hostel I was staying - his name was Ofer. We were having a discussion about intelligence, and what role it plays in success.

Then out of the side of the road stepped a man. He was holding a knife in one hand and a bottle in the other hand. He spoke to us in fast portugese, clearly asking us to hand over the things we held. I stood there, not very sure what to do. Ofer started speaking quickly to the man, telling the man not to rob us.

What you have to know about Ofer is that he had been an Israeli soldier. He hated violence of any form, but he knew how to be violent.

The man threw the bottle on the floor and it broke into pieces, he picked up the bottle and lunged at us. I ran a short distance off, and Ofer stood there and dodged the man, all the while talking to him. The man attacked several times, and each time Ofer just moved aside.

Then finally, Ofer kicked the weapons out of the guys hands, punched him, and he fell. He then told me to run, and we ran down the hill to the restaurant.

We sat there and he continued what we had spoken about. He said: That demonstrates what I mean. The man with the knife did not know how to use that knife. If he had been as trained in knife fighting as I was in hand combat, he would have been able to destroy me. But he had a tool that he felt gave him an advantage, but it's nothing compared to a person who has no tool, but has worked to develop what he has.

Intelligence is like a knife. If you are intelligent, you are at a clear advantage against people who are not intelligent. But if you are intelligent, and another person is not as intelligent, but the other person is willing to train harder than you, the other person will very quickly overtake you in ability.

How your intelligence will destroy you
People who are born intelligent start off life with everything easy for them. They don't have to work hard to get good grades, they never really have to do much to get ahead. The major challenge of early life is school - and school is designed for average people. So intelligent people just breeze through.

But there is a point where every intelligent person faces something that requires more than intelligence. It requires hard work, it requires the ability to fail, it requires being able to do tough tasks, boring tasks. For the first time in their life, in spite of their intelligence, these intelligent people are challenged, and they start failing. Like when they first attempt to create a startup.

And that's where most of them retreat. They focus on things they can't fail on, and ignore the other important things. They start to blame other things (like the school system). They procrastinate. They refuse to face new problems because they know they will not be able to handle them, and this does not fit into their worldview that they are invincible.

Let me tell another story. In 2007, I had dinner with the father of my girlfriend in Paris. He is currently a vice president at one of the top 5 consulting companies in the world. He is a jewish french immigrant from Morroco - he came in the 70s to France with no money and no connections, and he made it up to become Vice President, even though he studied to be an engineer.

I asked him: How did you do it? How did you start from being an immigrant to become executive material? He told me: I got this far because I'm intelligent. He continued: But there were many many people as intelligent as I am who graduated together with me. They are still engineers right now. The difference between me and them is that when I arrived, I knew that I did not have family here in france, I did not have connections. And I knew there were a lot of other people as intelligent as I was, and who had all these advantages. The only way to be successful then would be to gain a slight advantage over them - I had to work and train harder than they did, I had to get to know more people than they did, I had to learn more about more things that they did.

We started off equals, but at some point all the effort I put in started to pay off, and where they stopped improving themselves, I continued, and I got better and better. Where they were afraid to try new things because they would fail, I tried and I got better and knew more, till I was good enough for the job I hold now.

How this relates to you

Being intelligent is like having a knife. If you train every day in using the knife, you will be invincible. If you think that just having a knife will make you win any battle you fight, then you will fail. This believe in your own inherent ability is what will kill your startup. Success comes from the work and ability you put in becoming better than the others, and not from some brilliance you feel you may have within you.

So don't believe that the brilliance of your idea is what will make you successful. What will make you successful is when you are out there every day, doing something new, challenging yourself, trying new methods, studying new ways, having a lot of small failures, then getting better every day.

Sprezzatura

This is an archaic Italian word for being able to do your craft without a lot of visible effort. It's a combination of elan and grace and class, sort of the opposite of loud grunts while you play tennis or a lot of whining and fuss when you help out a customer.

Many people are unable to put their finger on it, but this is a magnetic trait for many of us. We want our lawyer, dentist and waiter to demonstrate sprezzatura, but of course, not particularly try to

High Velocity Learning

from The Talent Code

Recently I’ve been talking with a few master coaches about learning velocity — specifically, asking them for tools that will help people locate the “sweet spot” where learning velocity increases. And that spot is pretty sweet. Research shows that changes in practice strategy and attention can improve learning velocity by as much as tenfold.

So here’s the result: five questions to determine whether you are in the zone or not.

1. Can you describe the move you’re trying to learn in five seconds or less?

2. Do you have a precise, HD-quality mental image of yourself performing the desired skill ?

3. Are you making — and fixing — mistakes?

4. Are you varying the speed of the action — slow, super-slow, and fast?

5. Are you zooming in and out, isolating your attention on a small part, then seeing how it fits in the larger picture?

If you can answer “yes” to all five of these questions — as Apolo Ohno does so vividly in this video — then the coaching consensus is that your speedometer is pegged. Congratulations: you are learning at peak velocity.

In essence, the questions revolve around three simple acts: 1) isolating an action; 2) pushing yourself out of your comfort zone, firing and fixing your circuitry; 3) combining individual actions into a fluent performance. And it’s important to note that while athletics is the most obvious application here, these methods apply to music, math, business, social skills — even writing. After all, when it comes to learning skills, neurons are neurons (well, pretty much).

It’s also interesting to note what questions are not on the test. There’s nothing about long-term goals, for instance. Perhaps that’s because when it comes to motivation, long-term goals are essential — but in training they tend to distract from the matter at hand: putting your entire attention toward the act of building fast, fluent circuitry. Also absent from this quiz: any talk of your present level of ability — which is equally immaterial to the process.

With his zone-friendly practice habits, is it any wonder that Ohno performed so well in Dancing With the Stars? And judging by his performance in Vancouver, he’s still firmly in the sweet spot.

And speaking of the sweet spot, I’d like to remind you of the story of Michael Reddick, a regular guy who is attempting to become a professional billiards player. Check out Reddick’s remarkable progress here.

Feb 27 - Enter the Clinch

★ Enter the Clinch
★ keep your chin down!!!
★ try a 1, 2, hook, but pull the arm down with the hook
★ step in and grab with the right

Feb 23 - Electric Head Pt. 1 (The Agony)

As a corollary to the Warhead

★ light kick, keep the right hand in because it's a fake
★ swing the leg back and hit with the right cross
★ hook
★ cross
★ step left kick ......Welcome to the Planet MotherF★cker

Feb 23 - the U (more slips and dips)

★ Slip the Left Jab
★ bend the knees
★ move down to the right so the punch slips just over your forehead
★ peak behind the left glove
★ come over top with a cross

★ Slip the Right Cross
★ opposite of slipping the left jab

★ The U
★ to avoid hooks
★ straight down and hook over to the right

Feb 16 - Sweep

★Catching – catch with the thumb up
★Try to step back quickly


★ Receiving Front Push Kick
★Catch with jab hand
★ Pull to the side, and send

★1. hit with cross
★2. kick to the legs
★3. pull back and balance, then hit with a hard kick
★4. jump hook

Overhand swipe
Send
★ 1. jump hook
★ 2. kick to the legs

Nick Diaz pitter patter (mod)

★ the first few shots land light and fast
★ the last shot of the combo load up

Feb 14 - Response

★ Block and Incoming High Kick Then

★ return underneath with a kick
★ follow up with hands

★ if the opponent misses with a swing kick and you pounce watch for the horse kick
★ control the center of the ring

High Velocity Learning

Original link here



A couple weeks from now, when Shaun White wins his medals at the Vancouver Olympics, you’ll want to remember this video. Because here we get a vivid picture of what’s really beneath his unworldly skills — and it’s not merely gallons of Red Bull. Rather, it’s White’s highly organized method of high-velocity learning — a deep-practice technique that lets him accomplish, as he calculates here, “a couple years of riding in one day.”

So courtesy of Professor White, here are a few lessons that might apply to the art of learning and teaching fast, fluent, complex actions — like playing a new song, trading stocks, making a sales pitch, or (a bit closer to home for me) coaching Little Leaguers.

* Lesson 1: Start out with the complete move in your head. As White says, it should play like a movie in your mind. Song, sales pitch, soccer trick, whatever — it should be vivid and in HD.

* Lesson 2: Isolate and compress the key elements. The foam pit is vital, because it allows White to isolate on the moves of the trick itself and not worry about the danger. It allows him the ultimate advantage: to operate in the sweet spot on the edge of his ability; fire circuits, make mistakes, fix them, and fire again (and again, and again) in perfect safety. Danger — whether it’s an icy half-pipe or a live audience — is added last.

* Lesson 3: Work in a stepwise manner, a little bit farther each time, zooming in and out between the whole trick and its elements. Watch how White does part of the trick on the wall, then the whole thing into the pit, then goes back to the wall, then puts it all together. This back-and-forth isn’t random. White is systematically isolating the move’s key elements, then linking them like so many Legos into one fluent circuit. All fluidity is made of Legos in disguise.

The Slip

Practice making the alphabet, peak behind your eye, and bounce from the legs

Deliberate Practice

from Freakonomics

Anders Ericsson, a 58-year-old psychology professor at Florida State University, says he believes strongly in "none of the above." He is the ringleader of what might be called the Expert Performance Movement, a loose coalition of scholars trying to answer an important and seemingly primordial question: When someone is very good at a given thing, what is it that actually makes him good?

Ericsson, who grew up in Sweden, studied nuclear engineering until he realized he would have more opportunity to conduct his own research if he switched to psychology. His first experiment, nearly 30 years ago, involved memory: training a person to hear and then repeat a random series of numbers. "With the first subject, after about 20 hours of training, his digit span had risen from 7 to 20," Ericsson recalls. "He kept improving, and after about 200 hours of training he had risen to over 80 numbers."

This success, coupled with later research showing that memory itself is not genetically determined, led Ericsson to conclude that the act of memorizing is more of a cognitive exercise than an intuitive one. In other words, whatever innate differences two people may exhibit in their abilities to memorize, those differences are swamped by how well each person "encodes" the information. And the best way to learn how to encode information meaningfully, Ericsson determined, was a process known as deliberate practice.

Deliberate practice entails more than simply repeating a task — playing a C-minor scale 100 times, for instance, or hitting tennis serves until your shoulder pops out of its socket. Rather, it involves setting specific goals, obtaining immediate feedback and concentrating as much on technique as on outcome.

Ericsson and his colleagues have thus taken to studying expert performers in a wide range of pursuits, including soccer, golf, surgery, piano playing, Scrabble, writing, chess, software design, stock picking and darts. They gather all the data they can, not just performance statistics and biographical details but also the results of their own laboratory experiments with high achievers.

Their work, compiled in the "Cambridge Handbook of Expertise and Expert Performance," a 900-page academic book that will be published next month, makes a rather startling assertion: the trait we commonly call talent is highly overrated. Or, put another way, expert performers — whether in memory or surgery, ballet or computer programming — are nearly always made, not born. And yes, practice does make perfect. These may be the sort of clichés that parents are fond of whispering to their children. But these particular clichés just happen to be true.

Ericsson's research suggests a third cliché as well: when it comes to choosing a life path, you should do what you love — because if you don't love it, you are unlikely to work hard enough to get very good. Most people naturally don't like to do things they aren't "good" at. So they often give up, telling themselves they simply don't possess the talent for math or skiing or the violin. But what they really lack is the desire to be good and to undertake the deliberate practice that would make them better.

"I think the most general claim here," Ericsson says of his work, "is that a lot of people believe there are some inherent limits they were born with. But there is surprisingly little hard evidence that anyone could attain any kind of exceptional performance without spending a lot of time perfecting it." This is not to say that all people have equal potential. Michael Jordan, even if he hadn't spent countless hours in the gym, would still have been a better basketball player than most of us. But without those hours in the gym, he would never have become the player he was.

Ericsson's conclusions, if accurate, would seem to have broad applications. Students should be taught to follow their interests earlier in their schooling, the better to build up their skills and acquire meaningful feedback. Senior citizens should be encouraged to acquire new skills, especially those thought to require "talents" they previously believed they didn't possess.

And it would probably pay to rethink a great deal of medical training. Ericsson has noted that most doctors actually perform worse the longer they are out of medical school. Surgeons, however, are an exception. That's because they are constantly exposed to two key elements of deliberate practice: immediate feedback and specific goal-setting.

Jan 24

Fake the push kick, land forward
★ go with hands
★ swing or switch
★ switch knee


Hand combo
★ 1
★ 2 to the body
★ hook
★ uppercut elbow


Pacquaio Switch
★ switch
★ left cross (formerly jab)
★ step to the side and hook
★ swing

Jan 9 - palms open

★ remember to keep the palm open on elbows

★ American/Holland style - jab, bounce out then in, 1, 2.
★ Thai - leave the front foot planted, jab, step back, then in 1, 2

Jan 5 - blocking overhand punches

★ after landing a leg, prepare to defend or return an overhand
★ when putting the arm out for distance, pattern the opponent then come over top with a hook

- can you side step on kick?

Block the Overhand and Return a Kick
★ block the overhand punch
★ quickly grab, hook over the bicep
★ put the other hand over the neck
★ pull the elbow down to the hip and knee
★ on the knee *** remember to stand up on the ball of your foot, and point the knee-ing foot down