Since I am a black belt in martial arts, as well as being a certified fitness trainer, I am asked all the time what is the best workout or routine for a beginner or someone who has trained before and is going back to it. There are so many answers to this, but I usually tell you that the easiest way to get back into training is to make it as simple as possible…especially when it comes to Martial Arts. I have never seen more injuries than in class when someone is doing a new technique, giving it their all after a long rest.

Now, I have been strength training for most of my life and have been doing Martial Arts conditioning for the last 8 years. What works for me won’t necessarily work for others, but there are many things a person can make from a generic template that will work well for simple conditioning and cost nothing more than that person’s time and energy. Since we’re basically the same physiologically (we have to be or modern medicine couldn’t exist), there are many ways to achieve what you want in terms of fitness and conditioning that will work no matter what type of exercise you choose to do. no matter your body type or your current condition.

For my aerobic training, I find kicking the heavy bag, jumping rope, and doing kata for 30-40 minutes suits me well in that arena. For my strength conditioning, I lift weights or do some type of bodyweight exercise, but since this efficiently has to do with martial arts conditioning, I lean more towards bodyweight exercises like pushups (various types). , bodyweight squats, core training. such as lying and standing crunches, and back or shoulder bridges that strengthen and lengthen the spine for flexibility. Functional Strength is infinitely more important in Martial Arts than brute strength as it conditions your body to stabilize itself 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 feel it is necessary to excel in the Martial Arts. Depending on what kind of shape you’re in at the time, you can start with something as easy as walking. At this point, I would have to say that before beginning any type of conditioning program, you should contact your doctor to schedule a complete physical. It’s a very good idea and can address any concerns you may have before starting your workout. The most irresponsible thing a person can do is start out at full strength without a “clean bill of health” only to be disabled with injury or worse. Just as your training, and all of life, is a process, so is your conditioning. Take your time and make sure.

Next, I want you to understand that this type of exercise and conditioning doesn’t have to be done solely 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 it going. Thinking a lot about exercising is not exercise. Everything is a process and what I have found is that if you can get through the first four weeks of training, you are done. I always tell my clients that when starting any type of training they will be sore for the first few workouts, but I stick with the idea that knowing they are going to be sore when starting this will get rid of the pain as quickly as possible. as possible while making sure you get in your next workout…and the next…and the next.

Here’s a possible cardio/mental/strength training program you could use as a template:

Monday: Bodyweight exercises like pushups, bodyweight squats, or shoulder bridges,

crunches or a total body weight training routine.

Tuesday: Cardio training…jump rope, bag work, running, power walking, kata, etc.

Wednesday: Rest

Thursday: Cardio training… choose what works best to safely get your heart rate up.

Friday: Strength training…again, choose what works for you, bodyweight exercises or weight training.

training

Sat/Sun: Take time for yourself and your family.

Here are a couple of other simple programs you can do at home. These are great workouts to start with and once you start, they can turn into nice little routines. I use these with many of my clients who are just starting or returning to their training. The best part is… it costs you nothing but time and effort! They are the following:

If you’re watching a 1-hour TV show, every time a 2-minute commercial comes on, scroll down and do as many push-ups (knuckle, straight, fingertip, etc.) as you can in 2 minutes. . The next commercial, do as many bodyweight squats as you can, the next, as many crunches as you can, etc, etc. By the time you finish the program, you’ll have done a nice little conditioning program that doesn’t require you to go anywhere or spend any money to achieve. Another method is to take a plain deck of cards and turn them over one at a time. Whatever number appears (Ace is worth 11, not 1!), that’s the number of reps you do for any exercise you choose. Try to get through as much of the deck as you can, but if the entire deck seems overwhelming, and it surely will be in the early stages, take as many as you feel comfortable with and yes, you get to choose which cards and their values. who do you want to work with?

Using these simple techniques when doing your conditioning will keep you on track toward achieving your training and conditioning goals, but remember, start slow and work at your own pace. If you can only do a few reps of any exercise…even if it’s just one rep…start there and build from there. Also, be sure to do some kind of stretching after you warm up and include it in your cool down at the end of your workout. Nutrition is also a HUGE component in all of this. I will deal with that in my next article.

Now, as far as martial arts specific conditioning and body toughening, I’d say the heavy bag or hanging bag for conditioning your feet and shins, even your hands, is a great place to start. A makawara board is also a good place to start conditioning your hands (start with the canvas or leather type) but also, Century Martial Arts makes a training bag called the BOB…Body Opponent Bag. It’s like a Wavemaster but has a life-size human torso instead of a bag made of very hard rubber. You can strike from the midsection to the head, and because it is anatomically correct, you can also work on your target with your hand punches and kicks. It hurts a bit at first, but again, this is a process so you can move on and hit harder. All of these methods are easy 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 is to have to take a break from your training due to some injury that could have been avoided with a little forethought. There is so much information out there on this subject. Do some reading 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 must train the entire body to respond as one. You can ensure that you gain as much knowledge as possible on the subject of conditioning before starting your program.

Just as it is important that we train for fitness, it is equally important that we take time to rest and recover from all stress (remember that stress, positive or negative, is still stress) and part of that recovery involves going through time with our family and friends. This gives us time for the mental and emotional side of things and allows us to validate why we do what we do. Total fitness for body…mind…spirit. That’s what Martial Arts and life are all about. Tie all of that together and see how simple it is to reach your fitness and life goals!