Antonio "Tony The Tiger" Vernón's Martial Arts and Athletic Video Files
"Have nunchucks. Will travel." - Antonio "Tony The Tiger" Vernón

Main page | Tony's Photo Gallery | Tae Guk Forms




I hope you enjoy my video files. They are video files of me performing with weapons, training, or performing athletic feats. It is a rehab video. Please forgive my form.

You will see Bruce Lee's Enter the Dragon Clip which is 14 21/30 seconds and my rendition which is 20 4/10 seconds. In general, I do not focus on speed with weapons. I prefer to focus on being bidirectional and ambidextrous. You can find additional videos by visiting me at myspace.

Note: I have uploaded most of my video files to the Google video service. This is a fairly new service to me. Here is what I have figured out about the files I have uploaded. Google has reformatted most of these file to .gvi format files. You can download these files if you install the Google Video Player, which I believe you are prompted to do when you attempt to download your first Google video. In Windows XP, if you opt to download a file, a .gvp shortcut will appear on your desktop. The first time you select this shortcut it will instruct your system to download a .gvi file to a "Google Video" folder in your My Video folder. I do not believe that you have to leave the .gvi files in this folder for further use. However, if you click the .gvp file after moving the .gvi file it will create another copy of it in the My Video folder, as I understand it. I have no experience using Google Video with other operating systems. Also, note that when you navigate to one of the video links a highly pixelated oversized version of the file appears. The video is much sharper if you download it.

If I have produced a VGA file is more than 20 MB, I have uploaded the file to a free file hosting service. Clicking the link will navigate directly to a page at this service dedicated to downloads for the respective files. The download activation is performed by simply clicking the link towards the bottom of the dedicated page. I am currently using my 3rd free file hosting service. Previously both rapidsharing.com and sendspace.com failed to uphold their promise to host files as long as they did not have 30 or 14 days of inactivity (days without being downloaded). If my current service at bigupload.com seems to have made any of the larger video flies unavailable please contact Tony

Note: If the file is less than 2 MB, then in order to download the file to your hard drive, just right-click the link and choose appropriately:
Safari users: "Download Linked File"
Firefox users: "Save Link As..."
Explorer users: "Save Target As..."

Below you will see that I included the the dumbbell press video. This is mostly for the haters who, after viewing either my jump rope video or some of my photos, claim that I must be using implants.

You can find video files of traditional World Tae Kwon Do Federation Poomse, known as Tae Guk Forms, by clicking the link.

Note to Mac users from Motley fool member Steven J. Klein: You'll need Windows Media Player for Mac to view the last three videos. If you don't already have it, you can get it from Microsoft by clicking here. Also note that Mac users won't be able to hear the audio. Why? Long ago Microsoft used to use a 3rd-party audio codec called ACELP¨.net. That codec was never ported to Macintosh. Eventually Microsoft switched to an audio codec they developed in-house, and they ported that to the Mac. That's why you can view (and hear) modern Windows Media files, but sometimes can't hear any sound on old ones like those above.

If you have any questions regarding this explanation, contact Steven J. Klein. If you have any other questions about this webpage, feel free to contact me

Weapon File (400x326) Other
Nunchucks
Entire Solo Nunchuck Routine1 Downloadable at
Google Video 8.64MB .gvi format
Revised and Posted 26 Jan 2006 01:11 C.S.T.
Posted at Google on 01 Apr 2006 12:00 C.S.T.
Viewable at Google Video
Posted 26 Jan 2006 01:21 C.S.T.
Posted at Google on 01 Apr 2006 12:00 C.S.T.
Freestyle Part of Nunchuck Routine Downloadable at
Google Video 4.12MB .gvi format
Revised and Posted 26 Jan 2006 03:30 C.S.T.
Posted at Google on 01 Apr 2006 11:30 C.S.T.
Viewable at Google Video
"Enter The Dragon" Choreography Downloadable at
Google Video 1.59MB .gvi format
Revised and Posted 26 Jan 2006 03:30 C.S.T.
Posted at Google on 01 Apr 2006 13:10 C.S.T.
Viewable at Google Video
Bruce Lee "Enter The Dragon" 374 KB Windows Media format (.asf)
Basic Exercises Downloadable at
Google Video 3.51MB .gvi format
Posted at Google on 01 Apr 2006 13:20 C.S.T.
Viewable at Google Video
Posted at Google on 01 Apr 2006 13:20 C.S.T.
More Freestyle Nunchucks 927 KB Windows Media format (.asf)
Posted 26 Jan 2006 08:22 C.S.T.
Sais
Koryo Downloadable at
Google Video 4.12MB .gvi format
Posted at Google on 01 Apr 2006 13:25 C.S.T.
Viewable at Google Video
Posted at Google on 01 Apr 2006 13:25 C.S.T.
Freestyle
Techniques
Downloadable at
Google Video 8.94 MB AVI format (.gvi)
Posted 17 Apr 2006 16:40 C.S.T.
Posted at Google on 20 May 2006 14:00 C.S.T.
533 KB Real Player format (.rm)
Posted 18 Apr 2006 16:40 C.S.T.
Butterfly
Knives
Techniques Downloadable at
Google Video 6.83MB .gvi format
Revised and Posted 17 Apr 2006 16:00 C.S.T.
Posted at Google on 20 May 2006 14:00 C.S.T.
379 KB Real Player format (.rm)
Posted 17 Apr 2006 11:00 C.S.T.
Revised 17 Apr 2006 16:00 C.S.T.
Athletics
Jumping Rope (outdoor) 5.95 MB Windows Media format (.asf)
206 KB Real Player format (.rm)
Jumping Rope (indoor) 637 KB Windows Media format (.asf)
Board Breaking Downloadable at
Google Video 5.57MB .gvi format
Posted at Google on 01 Apr 2006 11:30 C.S.T.
Viewable at Google Video
Two Finger Pushups 456 KB Windows Media format (.asf)
Bruce Lee Two Finger Pushups 209 KB Windows Media format (.asf)
One Arm Chinups 803 KB Windows Media format (.asf)
Leg Raise/Pelvic Thrust2 Downloadable at
Google Video 9.70MB .gvi format
Posted at Google on 01 Apr 2006 13:30 C.S.T.
Viewable at Google Video
Posted at Google on 01 Apr 2006 13:30 C.S.T.
Leg Raise/Pelvic Thrust (weighted)3 Downloadable at
Google Video 5.42MB .gvi format
Posted at Google on 01 Apr 2006 13:30 C.S.T.
Viewable at Google Video
Posted at Google on 01 Apr 2006 13:30 C.S.T.
Seated Torso Twist with Ball4 Downloadable at
Google Video 6.25MB .gvi format
Posted 25 Feb 2006 13:15 C.S.T.
Posted at Google on 01 Apr 2006 13:40 C.S.T.
Viewable at Google Video
Posted 25 Feb 2006 13:00 C.S.T.
Posted at Google on 01 Apr 2006 13:40 C.S.T.
Dumbbell Work Downloadable at
Google Video 2.75MB .gvi format
Posted at Google on 01 Apr 2006 13:40 C.S.T.
Viewable at Google Video
Posted at Google on 01 Apr 2006 13:40 C.S.T.
1 "Tony the Tiger" originally arranged and choreographed this approximately 2 minute single nunchuck solo routine at the request of Master Maceo Pembroke, Jr. to be performed as part of a duet with Master Pembroke's double nunchuck choreography. The duet is part of a 4 minute routine that they have performed together at several demonstrations and workshops.

2 My chiropractor does not like this exercise because it is stressful. All personal trainers I have talked to say it is not an efficient exercise. I do a couple of these sets once a week.

3 They all like this. In fact, they would prefer a few sets of 6-12 of these done slowly and in control than a few hundred of the other where they are done fast. I do these twice a week.

4 In order to make progress with any muscle group you need to do an assortment of exercises that work complimentary muscle groups. I do several other core and abdominal exercises. Here is another one I am starting to learn. Again, because of my spinal history, I have to do this slowly.

The .asf files were shot in June of 2001 on a VHS tape via camcorder and converted to electronic files with the assistance of Paul Karabush at the University of Chicago. All .avi files have been shot since I got my new (Canon A620) digital camera in December 2005. All .avi files have been edited with Canon Utilities Zoombrowser EX 5.5 software. Although all .avi videos were either shot at 15 or 30 frames per second, I have used Zoombrowser to compress them to 10 f.p.s. to conserve storage space and bandwidth usage. The .mov file was shot with my old (Nikon Coolpix 4500) digital camera. The .rm files have been produced with Real Producer Basic 10 software. They are compressed versions of other files. Most videos will upload with filming date in the file name.

I am not a certified fitness instructor, or personal trainer. Therefore, you should seek further advice before following any advice I might give you here. If you have back problems or are seeing a chiropractor please be advised that certain situp exercises may cause back strain. However, some of you are interested in doing abdominal exercises. My current goal is to do 200 of the leg raise/pelvic thrust exercises that you see in the video above in 5 minutes. Above you see I can do 100 in 2.5 minutes. When I started doing these exercises in November of 2004 I could barely do sets of 25. Below you can see how I progressed on this exercise. There are better exercises to work the abs, but this is one that I do regularly. One could attempt a similar progression with another exercise.
1. I started with a set of 25.
2. Then I added sets of 25 until I could do 4 sets starting in 4 minute intervals attempting to do each set in under 1 minute.
3. Then each workout I increased the number of repetitions in all of the sets by 1 keeping the sets under 1 minute. I only increased the repetitions if my prior workout was successful.
4. Somewhere around sets of 40 it became difficult to keep the sets under 1 minute so I tried to do the first 40 of each set in under 1 minute and the total set under 75 seconds.
5. Once I got to 4 sets of 50, I began shortening the intervals. The interval reduction went something like this {3,4,4}, {3,3,4}, {3,3,3}, {2.5,3,3}, {2.5,2.5,3}, and {2.5,2.5,2.5}. I only decreased the interval if the prior workout was successful.
6. Then, I did the first 2 sets without rest so that I did 100 and started the 2nd and 3rd sets (of 50) at 5 and 7.5 minutes accordingly attempting to keep the first 50 of each set under 75 seconds.
7. Then, I attempted to do 2 sets of 100 for time. I eventually was able to do each set in under 2.5 minutes with 2.5 minutes rest.
8. That is about where I am today.
9. I am currently lengthening the first set and shortening the second in hopes of getting 1 set of 200. 10. I was able to get 120 and 80 on proper pace, but was not able to get 140 and 60. I think I am going to go back to two sets of 100 and reduce the interim rest time.

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