He may not play the model of health on 30 Rock. But Judah Friedlander regularly turns ninjas into fist-meat. He once kicked Bigfoot’s ass. For fun, he races stretch limousines — the “fastest vehicle that America makes.”

Friedlander shares the secrets of his martial arts mastery in his new book, How to Beat Up Anybody. And in this exclusive interview with Danger Room, he shares the exercise and training secrets that made him so good at karate, the King of China banned him from the Shaolin Temple.