Fast Martial Arts Training Improvements

If you’re looking for some fast results in your martial arts training try the following quick tips.

1. Work on your explosive power by adding low to mid rep strength training.
   • 5-10 reps of 3 sets of the basic strength exercises, such as Dead lift, Bench, Dips, Standing overhead press, Squat, Pull-Ups, Barbell or Dumbbell rows.
   • Rest 1-3 minutes between sets. Increase weight with each set. Use proper form and perform this workout 2-3 times a week with a day or two rest between workouts.
2. Work on your accuracy. It won’t matter how hard you can hit if you keep missing the target. Focus mitts, Kick shields, double end bags, and heavy bags will greatly help you with your target accuracy. Hitting a stationary target or standing in front of a heavy bag and wailing away at it will not help your accuracy or footwork. You must move your body while training if it is going to be effective and reality based. Have a training partner hold some mitts and have them move after each striking combination.
3. Work on your balance.  To quote Mr. Miyagi; “If balance no good, Karate no good!” You don’t have to be a high kicker or grappler to need good balance. All martial artists should work on learning how to maintain their balance while upsetting their opponents.
4. Improve and maintain your flexibility. A loose muscle is faster and stronger. Muscle tension will come whether we strength train or not. Over use injuries happen due to imbalances in the body. Muscle relaxation and looseness is the opposite of muscle tension. Keep your hips, spine and joints mobile and you will be a better martial arts athlete, have less pain and will maintain your youthfulness as you get older. Ask any young child to do a split or to touch the floor with their palms and knees locked and the majority can do it. Ask most teens and adults and the majority cannot. We are all born with flexibility and mobility but if we don’t maintain it and work at it we will lose it, like any good relationship or job.

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Bruce Pahl is the owner of Immortal Martial Arts & co-founder of The Truth in Combat Method and Delaware Combat University. He is a certified Full instructor in Jeet Kune Do & Filipino martial arts under Paul Vunak of (PFS). He has a basic instructor cert. in Combat Ju-Jitsu under GM Michael DePasquale Jr. He earned his Black belt in 1997 in Chinese Kenpo Karate and was inducted into the Action Martial Arts Hall of Fame for excellence in teaching in 2007. He is a certified Battling Ropes® coach under founder John Brookfield, was certified in Circular Strength Training (Clubbells®) under Scott Sonnon, and is a certified instructor in FlexBands & Ultimate SandBag L.I.F.T,2010.

Tagged as: accuracy, balance, explosiveness, faster strikes, flexibility