Simple Martial Arts Conditioning For Beginners

Being a Black Belt in Martial Arts as well as being aSat./Sun.: Take some time for yourself and your
Certified Fitness Trainer, I am asked all the timefamily.
about what the best workout or routine is for aHere are a couple of other simple programs you can
beginner or someone who has trained before and isdo at home. These are great workouts to begin with
just getting back into it. There are so many answersand once you get started, they can become nice
to this but I usually tell them that the easiest way tolittle routines. I use these with many of my clients
break back into training is to make it as simple aswho are just starting out or coming back into their
possible...especially where the Martial Arts aretraining. The best part is...it costs you nothing but
concerned. Never have I seen more injuries than intime and effort! They are as follows:
class when someone is doing a new technique, givingIf you are watching a 1 hour TV program, every
it their all after a long layoff.time a 2 minute commercial comes on, drop down
Now, I have been strength training for most all ofand do as many pushups (knuckle, straight, finger tip,
my life and have been doing Martial Arts conditioningetc.) as you can in 2 minutes. The next commercial,
for the last 8 years. What works for me won'tdo as many body weight squats as you can, the
necessarily work for others but there are manynext one, as many crunches as you can, etc, etc. By
things a person can do out of a generic mold that willthe time the program is over, you will have a nice
work just fine for simple conditioning and costlittle conditioning program done that didn't require you
nothing more than that person's time and energy. Asto go anywhere or spend any money to accomplish.
we are basically the same physiologically, (we haveAnother method is to grab a simple deck of playing
to be or modern medicine could not exist), there arecards and just flip them over one at a time.
many ways to achieve what you want in terms ofWhatever number comes up, (the Ace is worth 11
fitness and conditioning that will work no matternot 1!!) that's the amount of reps you do for
what type of exercise you choose to do, no matterwhatever exercise you choose. Try to get through
the body type or your current condition.as much of the deck as you can but if the entire
For my aerobic training, I find that kicking the heavydeck seems overwhelming, and it surely will in the
bag, skipping rope and doing kata for 30-40 minutesbeginning stages, take as many as you feel
does me just fine in that arena. For my strengthcomfortable with and yes, you can choose which
conditioning, I either lift weights or do some form ofcards and their values you want to work with!
body weight exercise but because this predominantlyUtilizing these simple techniques when doing your
has to do with Martial Arts conditioning, I lean moreconditioning will have you well on your way toward
towards body weight exercises such as pushupsachieving your training and conditioning goals but
(various types), body weight squats, core trainingremember, start off slow and work at your own
such as lying and standing crunches, and back orpace. If you are only able to do a few reps of any
shoulder bridging which allows for strengthening andexercise...even if it is just one rep...start there and
elongation of the spine for flexibility. Functionalbuild off of that. Also, make sure you do some form
Strength is infinitely more important in the Martialof stretching after you are warmed up and include it
Arts than brute force as it conditions your body toin your cool down at the end of your workout.
stabilize itself in unstable positions. In all of this, pleaseNutrition is also a HUGE component in all of this. I will
keep in mind that this is what I do and there is nobe addressing that in my next article.
need to rush into "banzai" conditioning just becauseNow, as far as specific martial arts conditioning and
you feel that is needed in order to excel in thebody-hardening, I would say that the heavy or
Martial Arts. Depending on what kind of shape youhanging bag for conditioning the feet and shins, even
are in at the moment, you can start off withthe hands, is a great place to start. A makawara
something as easy as walking. At this point I shouldboard is also a good place to start for conditioning
say that before starting any type of conditioningyour hands (start with either the canvas or leather
program, you should contact your doctor to arrangetype) but also, Century Martial Arts makes a training
for a full physical. It is a very good idea and canbag called BOB...Body Opponent Bag. It is like a
address any concerns you might have beforeWavemaster but has a life-size human torso in place
beginning your training. The most irresponsible thing aof a bag that is made out of very hard rubber. You
person can do is start in at full force without a "cleancan strike from the midsection to the head and as it
bill of health" only to become incapacitated with injuryis anatomically correct you can also work on your
or worse. As your training, and all of life, is a process,targeting with your hand strikes and kicks. It stings a
so goes your conditioning. Take your time and bebit at first but again, this is a process so you can
sure.work your way up to striking harder. All of these
Next, I want you to understand that this kind ofmethods are simple to put into action and allow you
exercise and conditioning doesn't have to take placeto accelerate your training at your own speed.
only in a gym or dojo. This type of training can beIf there is one thing I can impart to you about all of
done anywhere. The main thing is you have to getthis it would be, PLEASE listen to your body. If you
up and do something...ANYTHING...just to get itare doing something that really hurts you, stop. The
started. Thinking really hard about exercising does notlast thing you want to do is have to take time off
constitute exercise. Everything is a process and whatfrom your training due to some injury that you could
I have found is, if you can make it through the firsthave prevented with a little bit of foresight. There is
four weeks of training, you have it made. I alwaysso much information out there on this subject. Do a
tell my clients that when beginning any type ofbit of reading and studying of how the body works
training that they will be sore for the first fewas it can help you decide what it is you need to do
workouts but that I adhere to the idea that knowingfor overall conditioning. In Martial Arts, your body
you are going to be sore going into this, get themoves as one so you must train the entire body to
soreness out of the way as quickly as possible byrespond as one. You can ensure that by attaining as
making sure you hit your next workout...and themuch knowledge as possible on the subject of
next...and the next.conditioning before you start your program.
Here is one possible strength/cardio/mental trainingIn as much as it is important that we train to attain
program you could use as a template:physical fitness it is just as important that we take
Monday: Body weight exercises such as push ups,time to rest and recuperate from all the stress
body weight squats or shoulder bridging,abdominal(remember that stress, positive or negative, is still
crunches or a full body weight training routine.stress) and part of that recuperation involves
Tuesday: Cardio training...rope skipping, bag work,spending time with our family and friends. This allows
running, power walking, kata, etc.us time for the mental and emotional side of things
Wednesday: Restand lets us validate why it is we do what we do.
Thursday: Cardio training...pick what works best toTotal fitness of body...mind...spirit. That's what the
elevate your heart rate safely.Martial Arts, and life, are all about. Tie that all
Friday: Strength training...again, pick what works fortogether and see just how simple it is to reach your
you, body weight exercises or weighttrainingtraining and life goals!