Training: November 2008 Archives

So I wanted to have a rant about training..specifically about modern methods vs percieved traditional martial arts methods. First of all when I talk about modern methods, Im talking about gym centers, personal trainers and all that jazz. Its not really a accurate name, as things tend to go in cycles in the training and sport performance world, but it will suffice.

So to make a huge generalisation, in a "modern" plan we go to a gym, we lift weights, we get strong, we perform better. In a "traditional" or more specifically a martial arts methodology we do a bunch or kicking, punching, some push ups, sit ups, maybe forms, sparring, wrestling..you get the idea.

Now, common gym training has often followed (well, should follow) what is known as periodisation. Periodisation basically breaks your training into periods. These could be days, weeks, months, and in those periods you can set your training intensity, type of training,etc. Most commonly people use periodisation in quite a linear (or straight) fashion, gradually increasing the load by heavier weights over time.

This can also be seen in kung fu schools - you start with ten push ups, you increase that to 50, then 100 and so forth, with most other variables, like how much rest time you have, staying rather constant.

Now contrary to common belief, traditional martial arts - well specifically kung fu, did have a lot of weight lifting type activities. Not only were traditional weapons heavy as f**k, but they had other tools, such as stone barbells and stone locks (石锁） check out below...   

 Now where it gets interesting (well for me anyway) is in the sequencing of training modalities in a training plan,.. in plain english - how you put the different types of training together.

Standard gym procedure is to build a big chest and biceps so you can hit on the hot bird at the bar while half pissed, however, for performance improvement there are other things, such as speed, power, muscluar and cardiovascular endurance and strength.

The usual modern way is do one thing at a time: start with an aerobic base, like running, until you build up some cardiovascular endurance, then move to some hypertrophy (doing reps around 10 per set), then work on strength (less reps) and finally work on your power(faster movements) and move sport specific actions. Each phase may be weeks or even months working from one to the nextin a sequence.

As with all things,  popular belief ebbs and flows, however our bodies still work the same. Currently there is an increase in support for conjugate training (sometimes called concurrent). In simple, training which mixes the modalities up so rather than working on strength for a few months then moving to power, you might do strength on monday, then power on wednesday, or even some together in same training session.

Conjugate training thought says in sequential training, you lose ability in one mode while working on another... makes sense huh? 

Interestingly enough, traditional martial arts training is conjugate in itself - doing a bunch of push ups - muscular endurance, holding a horse stance - isometric strength, punching a bag - power.

So it leaves me to wonder, is the current thinking only now coming round to the performance benefits of a traditional martial arts training plan? Hmmm, Im not the type to claim traditional training is superior to modern advances in training, but dont always believe everything your personal trainer says.

Each Monday Im going to post up a movement I like. Now Im assuming the masses that read this blog..ahem,..the two people that stubbled across it while looking for porn, are not educated in areas like anatomy, physiology and the like, so I'll refrain from using technical terms where possible.

Im not gonna give you a training plan, but just exercises that Ive come across from various places that I use and think are useful and that people might like to try, and possibly include them in their training if they feel they are beneficial

Ok, so the sumo squat is named so because, well, sumo wrestlers do it. But dont be fooled, they are amazing athletes and there's muscle under that there blubba'

To do the squat, start standing with feet about shoulder width apart or a bit more, now turn the feet out. Its best to start small and aim for about 45 degrees turnout from your centerline. Now all you need to do is squat down while keeping your feet flat on the floor. You can place your hands on your knees for support, and try to maintain a straight back.

The goal is to increase the depth of the squat while maintaining good body alignment. Take it easy on the amount of foot turnout (external rotation) at the start because if the hips arent flexible enough it can put a bit of strain on the knee, like all things take it step by step.

This is not really an exercise to be done for high repetitions, as its more for flexibility in the groin and is great for increasing range of motion in the groin and hips. I like to do it in the morning for 10 or so reps and maybe 2 or so sets, good for loosening up. There you have it, now give it a go. 

Note: You can do this with weight, but get the movement and flexibiliy down first before adding weight unless you like injuries - also there is a deadlift version of this exercise, but the mechanics are different.

We started with a bit of bang and then fizzled like a sausage, but that doesnt mean we are throwing in the towel. Ive had a bit of a messy year with the visa debarcle, but things seem to be sorted now. Andy's blog is going well, and although I would have liked to have been at some of those gigs Ive spent more time headbanging to people telling me what I do and do not need for my visa.

Things are looking up, however. Now that I can legally stay in China we have plans for our next few videos, Weve still got some design areas to fix with the main site but Ive got this nice new blog colour (shanghai smog gray), and Ive even created a new category - Movement Monday.

Every Monday I will post on a training movement I like. Some will be warm-up/flexibilty based, some will be strength focused, and others will be more activity movement specific.

Ive left you with a nice pic of me with my Shifu and kungfu brothers (Nate,Shifu Kai,Christian,me). My elder kungfu brother (shixiong) Christian Kubiak just visited us for 10 days and I managed to sneak back from HK just in time to do some training with him. Hes a big guy with very fast hands so its always good to get the chance to train with him. Only problem is he lives in Germany so we only get to train together every so often. Oh well better start saving them pennies for Octoberfest next year I guess.