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Featured

What Is the Best Qi Flow for Health and Long Life?

What’s the best way to circulate qi for a longer, healthier life? In this talk, Qi Gong Master Mikel Steenrod...

Dietary Guidelines for the Amateur Martial Artist

Practical, evidence-minded nutrition for amateur martial artists—now with expanded meal-timing guidance (pre/intra/post) and a high-altitude section for Flagstaff-style training. Learn...

Heaven Fist 10,000 – 1,500 Years of Kung Fu Training in Flagstaff

Train in Heaven Fist 10,000, a Flagstaff-based kung fu system with 1,500 years of legacy. Developed by the Soon people,...

Explainer Vids

How Qi Storage Affects Your Life

Master Steenrod talks about the different ways qi storage affects our lives and how our life choices can change it....

Squash Fears Power

In this Flagstaff martial arts video, Master Steenrod explains how fear warps decisions and how kung fu practice helps you...

Struggling?

Struggling? – A Teaching from Water Mountain Struggle isn’t failure—it’s growth in action. In this short video, Master Mikel Steenrod...

All Pro Arnis Old Master

Pro Arnis

Pro Arnis Double Stick

A demonstration of two of the double stick patterns used in Pro Arnis....

What Is Pro Arnis? A Complete Guide to Professional Filipino Martial Arts

Explore Pro Arnis, short for Professional Arnis—a Filipino Martial Arts system built for real-world self-defense, coaching, and competition. Available locally...

Pro Arnis: Technical Specs

White paper describing the origin and design of Pro Arnis....

High Altitude Martial Arts, Focused on Flagstaff, AZ

Training Outdoors in the Cold, Dry High Desert of Flagstaff, AZ

Training in Flagstaff’s cold, dry high desert requires the right approach. This guide explains how to prepare, breathe, hydrate, move,...

Smart Martial Arts in Flagstaff’s High Altitude Sun

Flagstaff martial artists face unique challenges when training outdoors at 7,000 feet. This guide offers smart strategies to handle intense...

Hydration in a High-Desert Environment: Flagstaff, AZ

Stay hydrated in Flagstaff’s high-desert climate! Learn essential hydration tips for martial artists and outdoor enthusiasts to maintain peak performance...

Training Insights

Jumping Roundhouse Kick Photo Study

Water Mountain breaks down the speed of delivery of the jumping roundhouse kick of kung fu at 1/10th of a...

Aging, Testosterone, and the Martial Artist

Testosterone Decline and Martial Arts – Explore how age-related hormone changes impact martial performance and discover nutrition strategies to stay...

Am I Too Old For Martial Arts?

Discover how martial arts can improve your strength, balance, and confidence at any age. Whether you're 50, 60, or beyond,...

Wellness and Fitness

3 Easy Pushups–Fitness Bits

In this webisode, Coach Brendan demonstrates three pushup forms....

Sphinx Yoga Pose-Little Looser W Lisa

A simple step by step explanation of the yoga pose known as the Sphinx, from the Little Looser w Lisa...

10 Best Core Exercises for Kung Fu

Build devastating power and lasting endurance with these 10 essential core exercises for Kung Fu—targeting strength, rotation, and stability for...

Nutrition

Dietary Guidelines for the Amateur Martial Artist

Practical, evidence-minded nutrition for amateur martial artists—now with expanded meal-timing guidance (pre/intra/post) and a high-altitude section for Flagstaff-style training. Learn...