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.

It's all about the details

Moving into the intermediate classes has proven to be a challenge for me, but I have loved every minute of it. While I am learning new techniques, the most fascinating thing for me has been the new details on our basic moves.

I've been learning and working on the basics for a year now and felt like my technique was ok, but I still needed lots of practice. Little did I know how much more detail was involved in our basic techniques. I am constantly amazed at each class and the new information to be absorbed.

Let me give you an example of what I mean by using one of our most basic kicks, the front high kick. I'll ask some questions but let you give the answers.

1. What is your foot position?
2. What should angle of your hips be?
3. What is the position of the opposite leg (is it bent, straight, turned etc?)
4. What is the position of your hands?
5. Where should you be looking?
6. During practice what should you be looking at for a high kick?
7. When do you tighten you foot for impact?
8. Is your kicking leg straight or bent?
9. Where is the impact of the kick on your opponent on your foot? (top of toes, top of foot, etc?)
10. Do you move your shoulders forward during the kick or keep your back straight?
11. What is the position of your elbows?
12. How do you gain speed and power in performing this kick?
13. What stretch to you work on to gain height in this kick?
14. What is the position of your head during this kick? (up, down, side etc.)
15. Can you only use this kick standing up?
16. In what situation would you use this kick?
17. How would you throw this kick up if you are up close to an opponent?
18. Should you slide your foot forward at the beginning of the kick?
19. Do you ki'ah in this kick?
20. When should you inhale and exhale in performing this kick?

Wow! Can you believe I came up with 20 questions for one of our most basic kicks? I'm sure that there are even more.

I am not going to give the answers as I want you to continue to practice this kick and learn these things for yourself in class. However, keep in mind that there are just as many details for each basic technique that you are learning. In light of this, I encourage you to continue working on all of your techniques knowing that practice makes perfect!

Still learning the details,
Lisa

p.s. Happy Birthday Sensi Kendall! Your ability to teach the details is incredible.

Practice makes perfect

How many times does a basketball player practice throwing the free throw shot? What about a baseball player, hockey player, tennis player, football player and soccer player? The list goes on and on. Ray Bradbury the Pulitzer Prize Special Citation award winner and author once said, “I know you’ve heard it a thousand times before, but it’s true – hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.

Shouldn’t this pertain to martial arts as well? How many times do you practice your kicks, punches or forms per week? Do you only practice in class? If you want to get better then the only answer is practice and that includes practicing outside of class.

Bruce Lee once said, “If you always put limits on everything you do, physical or anything else it will spread into your work and into your life. There are no limits, there are only plateaus, and you must not stay there, you must go beyond them.” If you are new to martial arts and you are thinking, “I only know a couple of kicks or punches”, now is the perfect opportunity to perfect them.

What if you have been doing martial arts for years and you think, “Well, I know my kicks and punches are good”, are they? There is always room for improvement? Did you know that Bruce Lee would throw 500 punches per day in order to improve his speed. Sometimes, he would even do 1000 or 2000 in a single day. Granted his training schedule was arduous but he trained with a goal in mind that he set for himself. He enjoyed the never-ending journey toward physical perfection.

However, the key to his success was in his training and practice. You may be thinking, “I simply don’t have enough time to practice”. One of the secrets to Bruce Lee’s training was how he decided to spend his time. The choices he made in each of his 24-hour days included several hours of training. You don’t have to figure out a way to train for several hours but, what about 15 – 30 minutes? It doesn’t have to be all at once. Have you ever tried sitting in horse stance during several commercials? Depending on the program, you could be standing there for 2 minutes! I bet if you tried you could figure out some creative times to practice your martial arts.

Michael Jordan once said, “If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. However, obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it. Romans 8:26 tells us, “In the same way the Spirit helps us in our weakness”. Use any obstacles as an opportunity to learn about yourself and God.

In light of this, as you purpose to be intentional in your practice of your martial arts consider doing the same with your walk with God. Do you pray when your practicing your stances or stretches? It is the perfect time to talk with God or reflect on His greatness. Psalm 119:15 says, “I will meditate on your precepts and consider your ways”.

In order to strengthen your relationship with Christ you must also spend time with Him. Just as martial arts takes practice, your relationship with God also takes intentional time.

I encourage you to layout your goals for your practice of martial arts and purpose to be intentional with your time with our Savior as well.

Osu,
Lisa Bethay