CHAPTER 2
CHAPTER 3
Developing Confidence with the Right Attitude
CHAPTER 4
Developing Confidence through the Tenets of Taekwondo
A Message for Parents
CHAPTER 5
Exercise and Food Plan for Life
Combined Dynamic Stretching
White Belt Beginner Level (Week One)
Yellow Belt Beginner Level (Week Two)
Green Belt Intermediate Level (Week Three)
Blue Belt Intermediate Level (Week Four)
Brown Belt Advanced Level (Week Five)
Red Belt Advanced Level (Week Six)
Black Belt Advanced Level (Week Seven and Beyond)
Forms for Meditation
Testimonials
CHAPTER 6
Self-Defense Techniques
Foreword
by Michael Imperioli
My children started doing Taekwondo with Grandmaster Tae Sun Kang about six months before I started in 2003. I had been on the road, working on a couple of movies—two shootings back to back from the end of the summer until November. I returned to New York and was really out of shape. I was smoking cigarettes a lot, drinking too much, and not eating correctly. I hadn’t been exercising for a long time—in fact, many years—and I was really scared. I actually started with a couple of private lessons with Grandmaster because the idea of jumping right into the class with other students was a little bit frightening to me.
I had tried joining gyms, and I joined an aerobics-type class once, but I never stuck to anything as far as fitness programs went. I was afraid that I would eventually give up on this too, to be honest. I was afraid that I couldn’t hack it. I felt too old, too out of shape.
What got me through were a couple of things. The first thing was Grandmaster Kang—his integrity, and his genuine interest in the well-being of his students. He instilled in me the basics of Taekwondo, teaching me the basic kicks and some of the simpler stretches. He really instilled in me the idea that if I just stuck with it, then I would make some progress. Nothing’s going to happen if I didn’t come regularly. Because I was still smoking and I really wasn’t healthy, it was hard getting through these early workouts. But I remember saying to myself, “just get to the end, don’t quit.” I never had to stop a workout because of low endurance. I’ve gotten injured a little here and there and I had to stop taking classes for that, but other than those times, I’ve always made it through a class. I never said, “that’s it, I give up!”
There’s something to martial arts, and especially the way Grandmaster Kang teaches it, that addresses not just the body and fitness, but also the mind and your approach to life. The tenets that he promotes—courtesy, integrity, self-control, perseverance, indomitable spirit—these things are very present in his teaching, and they’re very important elements.
I was taken aback by the formality of bowing and calling everyone “sir” because I had never been in an atmosphere where you did that. I mean, I’m polite, as polite as anyone else, I would say. But it was a little off-putting at first and I was a little reluctant; I thought it was kind of strange, but now I really appreciate it. I feel it creates a very level playing field among students—we’re all equals. Whatever belt level we have, we still bow to each other. I bow to white belts because I have respect for their choice to come here.
To bow to your Grandmaster and to your instructors and to the flags, it gives a certain respect to these things and to the discipline. The respect you give it is that firstly, it may save your life one day, or the life of a loved one, or the life of a stranger on the street, because maybe you’ll have to defend them against someone who’s trying to do some serious harm. And it may save your life by the way that it’s going to keep you healthy, it’s going extend your life and keep your family healthy. It’s not just a trendy thing that’s going to get you six pack abs, although you can certainly achieve that if you try.
I think the respect shown at Grandmaster’s studio really separates this place from the outside world, and it’s not just another workout. It’s something that’s beneficial to mind, body, and spirit. I find myself calling people “sir” in life, too. And I think that’s all right. People appreciate that. I call people “sir” and “ma’am” all the time. We’re all human beings—if you show me respect and I show you respect, things will go a lot smoother in the world.
Editor’s Note
by Andrew J. Federici
I met Grandmaster Kang in the summer of 2006. I had just started working for MTV, and after watching a film about Taekwondo, I decided to fulfill a childhood dream of learning a martial art.
After years of on-again, off-again yoga, random visits to the gym, and no consistent exercise regime, I walked into Grandmaster’s elegant studio in TriBeCa and found there a lifelong friend, mentor, teacher, and great source of happiness.
In my media career I had the chance to work with various life improvement experts, including some in the fitness arena. And while many were talented, few exuded the kind of warmth, authenticity, and practical wisdom of Grandmaster Kang.
In my time studying with Grandmaster, from White Belt all the way to 2nd Dan Black Belt, I found solace, a special place where worries melted away as we studied ancient forms, sparred against each other, and attempted harder and harder techniques, constantly stretching our minds and bodies to greater heights.
In studying with Grandmaster Kang, I soon realized that his style of teaching, motivation, authenticity, and vision was unique and that it needed to be shared on a wider scale. It was then that the idea of this book was born.
In these pages you will find the essence of Grandmaster’s teachings, philosophy, and workout programs, all of which are transformative, not only from a physical standpoint, but more importantly from a mental standpoint.
Through practice of these routines you will find your physique improved, your concentration better, you will focus more clearly on the important things in your life, and you will find the strength to overcome any challenge.
This is what I gained from studying with Grandmaster Kang and through this book, you can too!
Andrew J. Federici
T. Kang Taekwondo student, 2nd Dan Black Belt
CHAPTER 1
Finding the Will—The Story of Grandmaster Tae Sun Kang
I know what it’s like to be out of shape, to be unhappy because of