Offbeat Internet

Physical Culture

The constitutional arts for improving human physique, strength, and stamina through exercise and conditioning.

Restorative Arts

Good-health in general
Physical Beauty (*.pdf book)
The Body Beautiful (*.pdf book)
First Book in Physiology and Hygiene (*.pdf book)
The Boy's Viewpoint (*.pdf)
Dedication Tests (*.pdf)
Boys Book of Body Building (*.pdf book)
Macfaddens Encyclopedia of Physical Culture (*.pdf book)

- Nutrition

Minerals (*.pdf)
Vitamin Basics (*.pdf book)
Nutrient Interrelationships Minerals-Vitamins-Endocrines (*.pdf)
Herbs for Healthy Aging (*.pdf)
Nutritional Blood Analysis (*.pdf)
Nutrition Labeling (*.pdf)
Produce Decoded (*.txt)
VA Nutrition Library (zipped *.pdf files)

- Breathing

How to Breathe for Every Type of Exercise (*.pdf)
Respiratory Muscle Training as an Ergogenic Aid (*.pdf)
Breathing Exercises (*.pdf)
Long Deep Breathing (*.pdf)
Pranayama and the Art of Breathing (*.pdf)
Yogic Breathing and Meditation (*.pdf)

- Stretching

Warm Up (*.pdf)
Stretching (*.pdf)
Active Isolated Stretching (*.pdf book)
Yoga Postures Step By Step (*.pdf book)

- Exercise

Aerobics (*.pdf book)
Walking for Exercise (*.pdf)
Active Isolated Strengthening (*.pdf book)
Increasing Neck Strength for the Prevention of Injury (*.pdf)
New Study Puts the Crunch on Ineffective Ab Exercises (*.pdf)
Tensing Exercises (*.pdf book)
Muscle Building (*.pdf book)
Gymnastics for Fitness
Sample Exercises on the Stability Ball (*.pdf)
Female Sex Positions That Double as Exercise (*.pdf)
The Swedish System of Educational Gymnastics (*.pdf book)
Tumbling for Girls (*.pdf book)
The Teaching of Elementary School Gymnastics (*.pdf book)
Teaching Advanced Calisthenic Movements (*.pdf book)
The Navy SEAL Physical Fitness Guide (*.pdf book)
Manual of Boxing, Club Swinging, and Manly Sports (*.pdf book)
Resistive Exercising
Weight Training for Women (*.pdf)
Tubing Maxi-Fitness Program (*.pdf book)
Isotonic Neck Exercises (*.pdf)
Medicine Ball Cleans (*.pdf)
The Nautilus Book (*.pdf book)
Physical Fitness for Individuals with Lower Limb Loss (*.pdf book)
The Ultimate Weight Training Workout Routine (*.pdf)
Bus Operator Exercise Manual (*.pdf book)
Calisthenics with hand-held apparatus
The New Gymnastics for Men, Women, and Children (*.pdf book)
The New Calisthenics (*.pdf book)
Hand-book of Light Gymnastics (*.pdf book)
Ten Minutes Exercise for Busy Men (*.pdf book)
Calisthenic Apparatus (*.pdf)
Upper Body Wand Exercises (*.pdf)
The Dumb-bell and Indian Club (*.pdf book)
Indian Clubs and Dumb Bells (*.pdf book)
Jumping Rope (*.pdf)
Strength Training with Medicine Balls (*.pdf)
Exercises with the Medicine Ball (*.pdf book)
+ Indian Club Exercising
Club Swinging (*.pdf)
A Guide to the Anatomy of Indian Clubs (*.pdf)
A Handbook of Indian Club Swinging (*.pdf book)
Simple Indian Club Exercises (*.pdf book)
Indian Club Exercises (*.pdf)
The Indian Club Exercise (*.pdf book)
New System of Indian Club Exercises (*.pdf book)
Club Swinging for Physical Exercise and Recreation (*.pdf book)
Indian Club Swinging by an Amateur (*.pdf book)
Fox's Club Swinging (*.pdf book)
Spalding's Indian Club Exercises (*.pdf book)
Indian Club Swinging (*.pdf book)
Club Exercises (*.pdf book)
Indian Club Exercises and Exhibition Drills (*.pdf book)

(Overexertion Healing)

The Healing Power of Trauma Comfrey (*.pdf)
The Book of Massage (*.pdf book)

Contraindicated Exercises (*.pdf)
High-Risk Exercises (*.pdf)

A physically fit body simplifies extracting yourself from surprise physical assault situations.


Self-defense for women

Women's Self-Defense Handout (*.pdf)
Bruce Tegner - Self-Defense and Assault Prevention for Girls and Women (*.pdf book)
The Secret of Unarmed Defense (*.pdf book)
The Science of Self-Defense for Girls and Women (*.pdf book)
Armed Rape Self-Defense (*.pdf)
The Psychic Self-Defense Personal Training Manual (*.pdf book)
Self-defense in general
Physical Culture and Self-Defense (*.pdf book)
The New Art of Self Defence (*.pdf)
Bruce Tegner - Self-Defense (*.pdf book)
Self-Defense (*.pdf book)
Scientific Unarmed Combat (*.pdf book)
Practical Self-Defense (*.pdf book)
Jui-Jitsu and other Methods of Self-Defense (*.pdf book)
Jiu-Jitsu (*.pdf book)
Ju-Jitsu Self-Defence (*.pdf book)
Jiu-Jitsu Combat Tricks (*.pdf book)
Jiu-Jitsu and Physical Culture (*.pdf book)
Bruce Tegner - Pressure Points (*.pdf book)
Armed and Unarmed Self-Defense (*.pdf book)
Defense in the Street (*.pdf book)
Self-Protection on a Cycle (*.pdf)
How to Protect Life and Property (*.pdf book)
Street Survival (*.pdf book)
Moral and legal considerations
Safety on the Mat (*.pdf)
EXAMPLE Dojo Liability Release (*.pdf)
EXAMPLE Event Liability Release (*.pdf)
Reasonable Provocation (*.pdf)
The Human Right of Self Defense (*.pdf)
The Morality of Self-Defense (*.pdf)
Justifying the Right to Self-Defense (*.pdf)
NonLethal Self-Defense (*.pdf)

Bartitsu self-defense

Bartitsu was the first defensive mixed martial art (predating both Brazilian Jiu-Jitsu and Aikido), and was developed as a practical self-defense againt an urban street mugging. It combines elements from all of the below listed arts of JoDo, Cane Fighting, Fisticuffs, Non-sport Savate, Non-sport Judo, and Standup Wrestling, so as to offer techniques for all close-quarter engagement ranges. The Hiking Staff and Walking Cane are not required elements of Bartitsu, but because these crutches are often in the possession of mugging targets, Bartitsu teaches how to employ them to advantage if present. Since Bartitsu focuses on ways to effectively extract yourself from surprise assault situations, it was the self-defense martial art employed by the fictional detective Sherlock Holmes.

Bartitsu Basics (*.pdf book)
Advanced Bartitsu (*.pdf book)

~ JoDo [common hiking staff]

JoDo uses the 4' shoulder-high hiking staff (a.k.a Gymnastic Wand / Japanese Jo) to disable and keep aggressors at bay. Smaller and lighter than a Quarterstaff (a.k.a. Okinawan Bo), even individuals with a light frame or limited athletic ability can quickly learn to use a hiking staff as effectively as they might a short fixed-bayonet. This short staff is typically used two-handed, and is particularly effective against gardening machete and baseball bat attacks.

Jo - The Japanese Short Staff (*.pdf book)
The Importance of Weapons Training in Aikido (*.pdf)
ZNKR JoDo (*.pdf book)
Fixed Bayonets (*.pdf book)
Practical Bayonet Fighting (*.pdf book)
Falcon Defense Cane (*.pdf book)

~ Cane Fighting [common walking cane]

The 3' waist-high walking cane (a.k.a Old-Folks Cane) is an element in many martial arts. Like in Kendo moves are even more effective with agile footwork, and although held differently due to the lack of a hand guard, it is typically employed like a single-handed fencing sword to disable and disarm aggressors. The cane is particularly effective against knife and taser attacks.

The Fighting Cane (*.pdf)
Canne de Combat (*.pdf book)
Combat Cane (*.pdf)
Comment se Defendre (*.pdf book) - French
Atillo Balintawak (*.pdf)
Self-Defense with a Walking-Stick (*.pdf)
Self-Defense with a Cane (*.pdf)
The Cane as a Weapon (*.pdf book)
The Walking Stick Method of Self-Defence (*.pdf book)
Bruce Tegner - Stick Fighting for Self-Defense (*.pdf book)
Defensive Exercises (*.pdf book)
Broad-sword and Single-stick (*.pdf book)
Kendo Beginners Guide (*.pdf book)

~ Fisticuffs [fists]

Fisticuffs uses bare fists, and occasionally the open hand, to discourage an assailant from engaging in grappling. It incorporates techniques from the pre-queensberry rules sport of boxing, and is an element of evolved Savate. A warning punch is often sufficient dissuasion for an inebriated aggressor.

The Complete Boxer (*.pdf book)
Boxing for Beginners and Bayonet Fighting (*.pdf book)
Boxing and Wrestling (*.pdf book)
Boxing (*.pdf book)
The Art and Practice of Boxing (*.pdf book)
Scientific Boxing (*.pdf book)
Bruce Tegner - Complete Book of Karate (*.pdf book)

~ Non-sport Savate [feet]

Non-sport Savate uses feet shod in common street shoes to discourage an assailant from engaging in grappling. Originally the hands grasped a ships rigging or a railing for improved control and higher kicks; but Savate used ashore evolved to incorporate boxing moves for the hands, making it more like Muay Thai.

Boxing with the Feet (*.pdf)
Fighting with Four Fists (*.pdf)
FISA Savate Defense (*.pdf book) - Italian
History and Traditions of Muay Thai (*.pdf book)
The Leg Kick (*.pdf)

~ Non-sport Judo [tossing techniques]

Non-sport Judo takes the best elements from Jiu-Jitsu with the philosophy of "less moves, but more effective moves". Few poking and strangling moves remain, nor does much of the ground wrestling. Instead, Judo primarily uses leverage to flip an assailant aside while remaining in a defensible standing position. Aikido is similar, but geared more towards disarming assailants.

Rediscovering Kodokan Judo (*.pdf)
Jiu-Jutsu (*.pdf book)
Modern Judo - volume 1 (*.pdf book)
Modern Judo - volume 2 (*.pdf book)
Aikido Beginners Guide (*.pdf book)
The Text-Book of Ju-Jutsu as Practised in Japan (*.pdf book)
The Fine Art of Jujutsu (*.pdf book)

~ Standup Wrestling [grappling techniques]

Standup wrestling is useful for holding an assailant from attacking others or keeping a perpetrator from fleeing, while retaining a defensible standing or crouching position. It primarily incorporates grappling techniques from the sport of Standing Catch-as-Catch-Can Wrestling, with some additional All-in Wrestling elements.

Standing Catch-as-Catch-Can Wrestling (*.pdf book)
How to Wrestle (*.pdf book)
A Hand-Book of Wrestling (*.pdf book)
Wrestling and How to Train (*.pdf book)
Wrestling (*.pdf book)

(Athletic Conditioning)

Conditioning (*.pdf)
10 Steps to a Better Body (*.pdf book)
A Manual of Physical Training and Preparatory Military Instruction (*.pdf book)
Wand Exercises (*.pdf)
Shadow Boxing (*.pdf book)
How to Punch the Bag (*.pdf book)
Art of Boxing and Manual of Training (*.pdf)
Strength and Conditioning for Muay Thai Athletes (*.pdf)
Tumbling for Amateurs (*.pdf book)
Physical Training for Women by Japanese Methods (*.pdf book)
Physical Training for Children by Japanese Methods (*.pdf book)