Train in an athletically demanding combat sport 4-6 days a week... With a REAL team, and coach(es), and follow their directions to the letter...
Boxing, Muay Thai, Judo, BJJ, MMA... Accept no substitutes...
"Who cares if your "deadly art" was originally practiced in a temple in some obscure corner of Bangladesh if an ill-tempered girl scout with 6 months of boxing can knock the hell out of its practitioners?" --Mike Driscoll