Active Training

The primary criterion for a martial artist to have is a healthymind within a healthy body. I have dealt with the training of the mind in some detail in the previous pages.Here I will start on the basics of the training of the body.However as time goes by, I will be returning to the mind and soon it will be clear that body and mind are not two separate entities but two facets of a composite self.

The first point to remember for anyone embarking on the odyssey of martial arts is that to achieve success in any department especially in sports activities-into which martial arts can be somehow squeezed in- he requires the three D'd Dedication,Determination and DisciplineThis is a point much harped on by one of the greatest sportsmen of my country.So whatever guidelines one follows, the ultimate sincerity and effort should come from the student.

Fitness

This is the first and foremost criteion for physical training.Here I list a few of the absolute nessecities of fitness training.

Running:

This is the most basic,primitive and the most beneficial exercise.The individual can warm-up before every training session by running some distance.Not only does it increase stamina and endurance, it is he most complete exercise and also beneficial as a devoloper of balance.To devolop one's speed and initial striking advantage there is no better substitute than rapid repeatations of short sprints.For endurance and stamina, the student can keep one or two days a week for long distance cross-country run.For advanced endurance exercises, the trainee can follow this eleven and a quarter minute training schedule.

Sprint at your full speed for 30 seconds.Note the distance and call it X. Now when you train for endurance do the following

Run in 2 minutes a distance of 0.8X
Run in 1 minute a distance of 0.6X
Run in 1 minute a distance of 0.3X
Run in 1/2 minute a distance of 0.5X
Run in 2 minutes a distance of 0.8X
Run in 3/4 minute a distance of 0.45X
Run in 2 minutes a distance of 1.2X
Run in 2 minutes a distance of 0.8X

If you want further endurance tests, try running five 50 metre sprints after having fagged yourself out with training.

Full Body Exercises

Basic exercises are the best.It's better to start with the head and neck and go slowly down to the shoulders ,arms and finally down to the legs.Remember the simplest exercises givethe best result.Neck rolling,Shoulders and arm rotations followed by waist rotations and so on...For a martial artist every part of his body is vital.So need of full body exercises is not over-stressable. Some indispensible exercises:

Side lifts of legs
Front lifts of legs

Stretching and Flexibility

The miraculous high kicks of the martial-movie artist which holds us spellbound, are nothing but the results of hours and hours of diligent stretching and flexibility routine.Known exercises like half-stretches,full-stretches,tai-otoshi,thigh-stretch are all useful. Some of the other exercises which have helped me a lot are:

Stand with your feet together.Touch the ground infront of your feet with your palms without bending your knees.Go back to erect position.
Stand on one foot and keep the other straight and on the shoulder of a partner.Gradually tell your squatting partner to stand erect and then raise his toes.
Face a wall and stand on one leg, resting your palms on the wall as your partner lifts your other leg behind you towards the back of your head.

Abdominal Exercises

This is another important aspect.Apart from the exercises given in the link at the head of the paragraph,I would like to mention these:

The V-Cut: Raise your legs and your torso simultaneously from the absolute rest position and toch your head to your knee, fingers to your toes in mid air.
The hip trimmer:Hold a grill behind yourself while sitting against the wall.Raise both legs straight from the hips.

Push-ups

Essential!Try to do each of these

knuckles
fingers
arms spread
arms close together
on knife edge of hand

Weight Training

Weight Training does not necessarily mean that you will end up looking like this,though even then you should be proud .As a matter of fact you can look better with weight training.Weight training is essential for the power required for martial arts.Even otherwise weights are necessary for fitness and light weights have been proved to be very beneficial for the people over forty-five who lose muscle mass rapidly.With systematic and scientific weight training , one can devolop a proportionate and strong body with the necessary strength to survive in difficult conditions. To take a look at Bruce Lee's approach to weight training, gohere.However I would advice you to avoid too heavy weights and training one particular muscle more than others.

These are the basic fitness training guidelines Before going in for any sort of physical activity,especially weights and a specific martial art, get a proper instructor For queries go toTwenty Questions Back toMy Homepage Back toMy Martial Arts Homepage Back toMy Martial Arts Philosophy Back toSome Training Guidelines Back toSome Basic Points

Email: arunabho@hotmail.com