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Simple Martial Arts Conditioning For Beginners
As a martial arts black belt and certified fitness trainer, I get asked all the time what is the best workout or routine for a beginner or someone who has trained before and just got back into it. There are so many answers to this, but I usually tell them that the easiest way to get back to training is to make it as easy as possible…especially when it comes to martial arts. I’ve never seen more injuries than in class when someone is doing a new technique, giving it their all after a long downtime.
Now I have been bodybuilding most of my life and have been doing martial arts conditioning for 8 years. What works for me won’t necessarily work for others, but there are many things a person can make from a generic mold that will work great for simple packaging and cost nothing more than time. and the energy of that person. Since we are basically the same physiologically (we have to be or modern medicine couldn’t exist), there are plenty of ways to achieve what you want in terms of fitness and conditioning that will work regardless of type. of exercise you choose to do, regardless of body type or current condition.
For my aerobic training, I find kicking the heavy bag, jumping rope and doing kata for 30-40 minutes works really well for me in this area. For my strength conditioning, I lift weights or do some form of bodyweight exercise, but because it mostly has to do with martial arts conditioning, I lean more towards bodyweight exercises such as push-ups (various types), bodyweight squats, core training like lying and standing crunches, and back or shoulder bridging which strengthens and lengthens the spine for flexibility. Functional strength is infinitely more important in martial arts than raw strength because it conditions your body to stabilize in unstable positions. In all of this, keep in mind that this is what I do and there is no need to rush into “banzai” conditioning just because you think it is necessary to excel in the arts. martial. Depending on what shape you are in right now, you can start with something as simple as walking. At this point, I must say that before starting any type of fitness program, you must contact your doctor to arrange a complete physical examination. This is a really good idea and can answer any concerns you might have before you start your training. The most irresponsible thing a person can do is start out strong without a “clean bill of health” only to become disabled from injury or worse. As your training, and all of life, is a process, so is your conditioning. Take your time and be sure.
Next, I want you to understand that this type of exercise and conditioning doesn’t have to take place only in a gym or dojo. This type of training can be done anywhere. The main thing is that you have to get up and do something… ANYTHING… just to get started. Thinking very hard about exercise does not constitute exercise. Everything is a process and what I’ve found is that if you can get through the first four weeks of training, you’ve done it. I always tell my clients that at the start of any type of workout they will be in pain for the first few workouts, but I adhere to the idea that knowing you are going to be in pain at the start eliminate the pain as quickly as possible. as possible, making sure you do your next workout…and the next…and the next.
Here is a strength/cardio/mental training program that you could use as a model:
Monday: bodyweight exercises such as push-ups, bodyweight squats or shoulder bridges,
abdominal crunches or a full strength training routine.
Tuesday: Cardio training… jump rope, bag work, running, brisk walking, kata, etc.
Thursday: Cardio training…choose what works best to safely raise your heart rate.
Friday: Strength training…again, choose what works for you, bodyweight exercises or weights
Sat./Sun. : Take time for yourself and your family.
Here are some other simple routines you can do at home. These are great workouts to start with and once you get started they can turn into nice little routines. I use them with many of my clients who are starting or returning to training. The best part is… it costs you nothing but time and effort! They are the following:
If you’re watching an hour-long TV show, whenever a 2-minute commercial appears, get down and do as many push-ups (knuckle, straight, fingertip, etc.) as you can in 2 minutes. The next ad, do as many bodyweight squats as you can, the next, as many crunches as you can, etc., etc. By the end of the program, you’ll have done a nice little conditioning program that doesn’t require you to go anywhere or spend money to accomplish. Another method is to grab a simple deck of playing cards and turn them over one by one. Whatever number comes up (the Ace is worth 11 not 1!!) is the number of reps you do for the exercise you choose. Try to go through as many decks as you can, but if the whole deck seems overwhelming, and it surely will at first, take as many as you feel comfortable with and yes, you can choose the cards and their values you want to work with!
Using these simple techniques when conditioning will help you achieve your training and conditioning goals, but remember to start slow and work at your own pace. If you’re only able to do a few reps of an exercise…even if it’s only one rep…start there and go from there. Also be sure to stretch after warming up and include them in your cool down at the end of your workout. Nutrition is also a HUGE element in all of this. I will talk about it in my next article.
Now, when it comes to martial arts specific conditioning and body hardening, I would say the heavy bag or hanging bag for conditioning the feet and shins, or even the hands, is a great place to start. A makawara board is also a good starting point for conditioning your hands (start with the type of canvas or leather), but also, Century Martial Arts makes a training bag called the BOB…Body Opponent Bag. It looks like a Wavemaster but has a life-size human torso instead of a very hard rubber bag. You can hit from the midsection to the head and since it’s anatomically correct, you can also work on your targeting with your hands and kicks. It stings a bit at first, but again, it’s a process that allows you to progress until you hit harder. All of these methods are simple to implement and allow you to speed up your training at your own pace.
If there’s one thing I can tell you about all of this, it would be, PLEASE listen to your body. If you’re doing something that really hurts you, stop. The last thing you want to do is have to miss your workout due to an injury that you could have prevented with a little forethought. There is so much information about it. Read a little and study how the body works, as it can help you decide what you need to do for general conditioning. In martial arts, your body moves as one, so you have to train the whole body to react as one. You can ensure this by gaining as much knowledge as possible about the subject of conditioning before you begin your program.
Just as it is important that we train to achieve physical fitness, it is equally important that we take the time to rest and recover from all stress (remember that stress, positive or negative, remains stress) and part of that recovery involves spending time with our family and friends. It gives us time for the mental and emotional side of things and allows us to validate why we do what we do. Total fitness of the body… of the mind… of the spirit. That’s what martial arts and life are for. Tie it all together and see how simple it is to achieve your workout and life goals!
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