Getting Fit For Martial Arts

When I initially began martial arts it was with the idea that it would help me to get into better shape and that I would be doing something fun with my kids.


While these are good reasons to start, over time my reasons for continuing the class have begun to change. When I started it never occurred to me that I would actually one day earn my black belt. However, as I begin training for my green belt my thinking has changed on many levels, one of them, setting a goal to earn my black belt before I turn 50!

Today my thought process is, I want to be in better shape to do martial arts instead of the other way around. Investigating strength training for martial arts has opened a new way of thinking for me. I am learning that one of the secrets of doing martial arts well for me is not just the technique, but the ability to manipulate my body against a variety of forces. These include my weight, my opponent’s weight and inertia for quick changes in speed and direction and the ability to explode in a movement.

In order to improve my ability to do this, I am beginning a strength training regimen. I have learned that when you are physically strong, your acceleration, body balance, recovery and reaction time improve. Having a well-conditioned body also sharpens your mental ability as well. This has been even more evident as I have struggled with my lower back problems. Last Oct. I injured my lower back trying cartwheels on the beach and I have struggled with lower back pain since. A cartwheel is required in our Form 3.

Acupuncture has helped me regain control of my back (I’ll write another article on this topic later) and I am now in the process of regaining my strength and flexibility. It has been very frustrating to watch my kicks get lower and lower due to back pain that could have possibly been eliminated or at least not as bad had I been doing strength training for my back. Hmmm, don’t you feel some lessons are learned with our 20/20 hindsight vision?

I have found some fascinating myths and facts that I would like to share with you from Martina Sprague’s book, “Strength & Power Training for Martial Arts”:

Myth: It is all in the technique, and you don’t need strength to be a successful martial artist

Fact: Technique is important, and technique along with intelligence and courage can help a smaller or weaker person defeat a larger adversary. However, strength does matter. Strength increases your confidence, helps you achieve your objectives with greater ease, and raises your pain threshold, allowing you to endure greater physical punishment.

Myth: Lifting weights will improve your martial arts skills.

Fact: Weight training will make you stronger; skills training will improve your martial arts skills. However, a stronger athlete has the potential to be a better athlete. A strong martial artist can hit harder, throw higher and more powerful kicks, and endure more pain.


Myth: Weight training will make you slow.

Fact: Stronger muscles can make you faster and more explosive and stronger muscles will definitely not make you lose speed in your martial arts techniques.

Myth: Muscles that don’t show are not strong.

Fact: Muscles only show if you have a lean body. Excess fat will cover up the muscles and is especially prevalent around the midsection on most people. But muscles that don’t show can be just as strong as muscles that do show. Yes, you can be both strong and fat. In fact, being too lean or over-obsessing about your diet can be detrimental to your health. Work to improve strength, not looks.

Myth: It is dangerous to start lifting weights when you are old, if you are not already in good shape.

Fact: It is never to late to start strength training, but you should understand the demands you place on your body and use a progressive program. Building a strong body takes time, both for youngsters and seniors. Don’t expect to accomplish your goal in one day.

Myth: If you can’t afford a gym membership, you can’t gain maximum benefit from a strength training program.

Fact: Body weight exercises (pushups, pull-ups, sit ups, squats, and lunges) are some of the most effective exercises for improving sport specific strength.

Myth: Strength training for women can cause women to develop muscles that make them look unfeminine.

Fact: This is not possible, because women don’t have the testosterone required to build huge and unsightly muscles. If you see a woman with very well defined muscles, it is likely that she has been on a strict diet that has cut all of the fat so the muscles show better.

I would encourage you no matter what your age to research strength training for yourself and the benefits that it may have for you. There have been many studies that have proven that weight lifting increases bone strength, muscle strength, and overall health for everyone. One study of adults ages 86-96 showed an increase of 174% in strength and walking speed of 48%! Imagine the benefits at a younger age like 43.

While my information is geared toward adults there is a lot of information for youth and teens. My research has found that youth should stick with body weight exercises while their body and muscles are growing. Older teens can begin weight training with supervision.

Do some research and see what you can find that will work for you!

Wish me luck and I continue to strive for personal health benefits and my black belt.

Momt5


One of the key resources I used in this article was Martina Sprague’s book. She has written several and I recommend them all.