Physical Training of a Martial Art

http://www.martial-art-potential.com/sparring.html

Physical Training -Learn how you can improve

your Abilities by thoroughly understanding
your goals, and how to achieve them...
The physical training of a martial art is one of three components which any complete
martial art attains. We
examined thoroughly this
overview in our main page.
We will try to address this
vast subject by using our
analyzing tools:
Conception Strategy Tactic Technique C.S.T.T.
Theory of C-S-T-T Lets try to simplify the subject by
thinking of the martial art essence to win!! Meaning lets look at the martial art as a
fighting art.
Thinking of physical training we must first imagine and build, in our mind, the features
of our "ultimate warrior": Agile, flexible, strong, powerful, high endurance, great
stamina, good reflexes, fast, coordinated and much more
If we had 24 hours each day, just for physical training, maybe we could achieve the
improvement required in all of these categories. But the fact of the matter is we
dont!!
Like everything in life we need to define what is more advancing and what is less
towards achieving our goals. Physical training in a martial art is not different.
We have to be economical in our training regime; we have to train efficiently to get the
best results for the time put in!!
And for that we need to first,
Evaluate the importance of each physical component to our end result!!
We will try to examine some attributes:
What were going to check are some key physical components which we will evaluate
according to a specific martial art:

Agility

The power of moving quickly and easily The ability to move and change position
It would be hard for us to imagine a martial art which doesnt need agility, but agility
comes in different forms and importances depanding on the martial art:
Boxing In boxing there are two main components which need to be agile
Back/ Upper body
Legs The legs need to reposition the whole body structure at a very high changing
pace.
Back/Upper body In boxing, more than in any other striking art, the upper body and back work extra
fast and hard. This is due to several technical reasons.
- Boxing uses big gloves In order to affect our opponent with our punchwe have to
produce tremendous striking power, we do this not only by utilizing our hand power,
hip rotation speed and full body movement, but also by using our upper body.
- Boxing does not permit takedowns and the fight ends with a knock out - Because of
this, we can afford to throw every thing we have into a punch (its an exaggeration
but just to make a point), because we have a lot less to lose if we miss
We cannot be taken down, and even if we get knocked unconscious, unlike in a street
fight, we know it will not have life and death implications
- Boxing does not permit leg strikes - Because we are not exposed to leg strikes we
can allow our selves to take a very low and bent posture with our upper body.
- Boxing defense concept and technique In boxing we use our upper body agility to
avoid attacks , a quick slip, many times, is our most preferred technique for avoiding
an attack (if it can be turned into a counter punch straight off all the best and if right
after the slip also good).
This position allows us to be in a good position to deliver an attack with either hands
(contrary to a block/deflection which usually leaves us with only one hand for the next
attack), but this when done in an "extreme fashion" sometimes common in boxing,
prevents us from quickly mobilizing our legs for a leg strike.
Leg agility Used to mobilize our whole body. This also is a result based on the demands of the
fighting art.
In boxing we dont need to be time efficient, sometimes even, we must be able to
waste time. Unlike in street fights where time is a very important factor. In the boxing
ring we have time to move around and pick our best moments.

Don't get us wrong, in street fighting we also need good leg agility! But from the
"physical training" perspective, we would not put the same effort in training it as we
would when preparing for a boxing match (or as a boxer)
Brazilian jiu-jitsu, Sambo Probably the most agility demanding, all around, martial
arts. Why? Because we need good agility in all body parts.
Any part, legs, neck, head, shoulder elbow. Any thing that can touch the mat, or get
caught by a lock or choke, needs to be able to move with ease and strength sometimes
with the opponents whole weight on top !
On the other hand, especially when on the ground, the agility doesnt have to be as
quick, as in stand up fighting, or as in mma fighting because strikes are not involved.
The speed of the strike itself is much quicker then the lock therefore the drills used
for developing and improving these qualities will not and should not be the same.
Warrior with armor or combat soldier full geared (the gear can easily add up to
20-40 pounds)
Having extra weight when fighting, forces us to bring many issues under consideration
while deciding which physical components to train.
The concepts, strategies, tactics and techniques, must be coordinated in order to over
come these sorts of boundaries.
Although having extra agility is never bad (especially when it comes to moving around
with the armor) it would be more relevent to first focus on the physical strength
needed to hold and strike with the sword, spear or assault rifle and the stamina
needed to fight with such weight for comparatively a long time (battles are not
measured in minutes).

Stamina
Boxing, kick boxing, mma stamina in these martial arts is of the at most
importance, and is an essential part of our physical training.
The fact that the fight can last for so long, and with such intensity, make these sports
to be some of the most demanding if not the most demanding of any sports - cardio
wise.
Nevertheless we need to consider our choice of drills. We wouldnt work with the same
exercises, as for instance, a basketball player would use inorder to improve stamina.
Even between the martial arts listed above, we would need to differentiate the stamina
training in our phyical training, because of different conditioning demands cardio and
muscle wise
Street fighting - In a street fight, because of its tendency to end quickly, one way or
the other, we wouldnt devote much of our time to cardio exercises.

Although in a street fight there's a tendency to get very tired fast (even before the
fight starts), this is usually due to mental difficulties stress, fear, anger and so on..
To learn more about Stamina in a Martial Art

Strength
Grappling, wrestling One of the most important features we need as grapplers is
our sheer strength, training weights, for example, can imitate accurately the sort of
muscles we will use in the fight.
Kick boxing, street fighting or any striking martial art these arts are based on
their power rather on their strength (for more information go to the power of kicks
and punches)
In general the power of a strike is: [mv]\2. Meaning that the majority of the striking
power comes from the v velocity. As we know abundance of muscle contributes to
speed loss.
The extra muscle mass does have its advantages it supports the mass component of
the equation, but remember were thinking economically. Therefore itll be more
efficient to put more time in other physical trainings, which are more important for the
striking martial arts.
MMA As mma fighters we have our work cut out for us.
Because of the characteristics of this martial art, we have many things we must be
good at. If to compare it to the Olympics The mma fighters are the decathlon
athletes (the striker would probably be the sprinter, and the grappler wrestler would be
the iron ball thrower..)
As mma fighters we definitely need to develop our strength, especially if we want to
utilize throwing and taking down components, but not at the same extent as the pure
wrestlers.
Av course, even, as mma fighters we can choose which fighting style, strategy and
technique to apply. We can decide to concentrate, for instance, on our striking.
Examples of such fighters are Chuck Liddel (Great knockout power in both
hands), Lyota Machida and many more.
Brazilian jiu-jitsu Developing strength in this martial art is very important..
But too much muscle in this martial art can be a big disadvantage if even a little over
done, it reduces the agility and the flexibility needed to excel.
Sambo Developing strength in this martial art is also very important.

But unlike its Brazilian brother, here strength in the form of muscle, is not as harmful.
This is all derived from the fact that there is a difference in strategy and techniques
between these fighting methods (More on types of martial arts).
Knife fighting, and cold weapon fighting
There is almost no strength training needed in these martial arts, because the weapon
itself does the damage and it does it without the need for us to apply much power or
strength

Physical endurance
Although this and mental endurance are most of the time referred to as one, theres no
question, that the physical part of the endurance must be addressed as a factor on its
own.
A person attempting to break a brick, without practicing it before is more then likely to
break his hand on the attempt, and a boxer trying to defend a muai-tai low kick with
his leg for the first time is likely to have it hurt or stiffen up so bad that he would not
be able to use it
Boxing In general we concentrate our physical endurance training on upper body
shots, and head shots.
There is no need to train hand or leg endurance First of all we dont block strikes with
them aside from with our gloves and shoulder. Secondly, we get hit with a glove, which
lowers the chances of muscle stiffening
Karate This martial art has probably perfected the element of physical endurance to
its peak
In this art we utilize blocking with every part of the body.

Conclusions & Moving forward

We could probably go on and on, examining much more physical training aspects of the
martial arts, but the main idea is clear. We will deepen the knowledge and specify it in
the following sections.
More on physical training elements as the site progresses:
Stamina
Strengthening
Power
Flexibility

 Physical Endurance
Bone and Muscle Development
Agility, Speed and Quickness
Martial Arts Exercises
Martial Art Stretching
Martial Arts Conditioning
Reaction Time
Not everyone uses the martial arts for fighting; or at least winning the fight is not
their primary goal, in which case the way we build the physical training program
depends on our specific needs and wants..
Aside from giving specific tips for physical training methods and drills, we(the warriors
project), also recommend for you to read the sections which concern: Warm-ups,
injuries,physiotherapy, chi-gung, massage, acupuncture health tips and treatments
(when these sections will be added) which will complete the overall picture of the
physical training in a martial art.

Flexibility and Stretching in a Martial Art

Flexibility and stretching - Improve your flexion
through correct stretching and goal determination...
Flexibility and the stretching which make it possible are physical attribute of any
martial art.

However not every martial art needs

high flexion, and those which need do
not necessarily want the flexibility at
the same location or the same kind
(we will examine these aspects
below).
This, as always, is decided upon in
thetheory stage of the martial art.
Stretching is a tool/drill which makes
flexion possible. The way in which it is
integrated in our training is decided
upon in the "system and method"
stage of the martial art.

What is flexibility and

what does stretching
achieve?
Flexibility is the ability to use the full range of motion of a certain joint or a series of
joints, with out creating or causing injury. The range of motion is determined by the
muscles which are connected to the tendons which connect to the bones which connect
in the joint (sorry for that quick anatomy overview).
In simple words the longer our muscles are around a certain joint the more flexible
they are the more range of motion we attain.
From the definition we can understand that a person can be flexible in his arms and
shoulders while being un-flexible in his legs.
There are two more components in the flexibility equation the first being the
ligaments. The ligaments themselves are also elastic (unlike the tendons, which do not
stretch at all), and are subject for change. The second connective tissue is the fascial
sheathes these connect and bind the different muscle groups
However, the most significant factor in our flexibility and the most capable of being
influenced is by far the muscle.
Stretching is an action we perform in order to lengthen the muscle and its connective
tissues. When the muscle fibers reach their full length (for a specific training session)
the next to lengthen are the connecting tissues. The longer the muscle lengthen the
more muscle fibers are involved in the process.

What kinds of flexibilities are there and how do they

affect the stretching we perform?

According to Kruz there are three kinds of flexions:

Dynamic or kinetic achieving the wanted range of motion, with movement and
dynamic power. This is especially useful in kicking, somersaulting and such
Static active the ability to assume and maintain an extended position while the
other muscles work or contract, for instance when holding a leg up in kick. This is used
in martial arts and competition such as Wushu andTai-chi.
Static passive the ability to assume and maintain an extended position not only
using the other muscles; for example a split which is stretched with the help of our
own weight, pulling our body towards our toes while pulling them....
This is generally used in preparation or as a first stage for the dynamic, but especially
for the static active.
Maneuvering out of a joint lock or being able to withstand it can result from either one
of the three, depending on what stage of the lock we were or are in.
Usually however, maneuvering out of a joint lock results from dynamic abilities and
withstanding is due to static-passive skills.
In accordance there are 6 types of stretchings:
1. Ballistic stretching was popular in the past, but has been proven un-useful.
It attempts to stretch by using a bouncing motion not allowing the muscle to relax
and adjust, thus working against the "stretch reflex" (a reflex which contracts the
muscle in cases of sudden motions to prevent injuries...), thus causing tears, injuries,
and shortening due to trauma.
2. Dynamic stretching Moving the body parts in a slowly growing range of motion,
but not forcing or jerking the limb into it like ballistic stretching does.
Good examples are leg swings which grow in range and can also grow in speed the
more comfortable, relaxed and able we feel.
These are great for improving dynamic flexion and are a great warm up.
3. Active stretching is one way to improve activestatic flexion. We simply take
what we want to achieve, for instance holding a high kick; and hold the position
between 10-15 second.
This generally accomplishes two major attributes which support the flexion first of all
it strengthens the muscles which hold the leg up, and trains the muscle coordination working with each other instead of against.
4. Static/Passive stretching when assuming and staying in a stretched position while
using something to assist our hand, a bar, a partner

Its normally used after a workout and or when recovering from injuries. It is the most
common way to achieve static active/passive flexion.
5. Isometric Stretching is a type of static stretching, but it involves using the
contraction of the muscle to stretch with out applying motion.
For instance, when trying to push the wall with our heal in the air. As we try to push
the wall (which of course can not move) we create an "isometric stretching" effect for
the calf muscle. Another example is to have a partner hold our leg up high and then try
to force it down, stretching the ham string as a result.
This is considered one of the best and quickest ways to achieve results, because of its
strong effect it is not recommended for children and adolescents, as it can meddle with
their bone development.
It is important to remember that the muscle must reach it's full motion range (at that
specific time) before contracting (starting the isometric stretch).
This stretching method stretches and strengthens at the same time.
6. PNF Stretching this technique is in fact a continuation of the isometric technique,
in that it combines more than one isometric stretch.
For example while laying on our back our partner raises our leg to our full passive
flexion with a passive stretch, we then try to lower the leg against his resistance
(isometric). Then we rest 20 seconds, while he takes the leg up to its new limitation
and again.
All the tips and rules for isometric workouts apply here as well (They are listed in
important stretching tips just below).<="" p="">

Why do we need high flexibility?

1. For performing a physical feat for instance, kicking to the head, maintaining a low
stance resisting or escaping ajoint lock or a submission hold, ext
2. Prevention of injuries In case we do a movement we did not mean to do, trip, fall,
get a joint stuck Having flexibility can help make sure that an unexpected movement
or motion does not lead to injury.
3. General physical well being improves blood flow, stability, coordination and more

Over-Flexibility
Over flexibility can cause injury just as much as insufficient can. It is the case when
the muscles have not been strengthened as much as they have been flexed. This
causes loss of stability in the joints and the potential tearing of the ligaments and
tendons.

We can reach over flexion if we don't train according to a balanced program, which
balances and coordinates the amount of stretching and strengthening exercises (listed below are some important stretchingtips).

Over-Stretching
It is the stage in which instead of enhancing the range of movement we accomplish the
opposite.
Over stretching can cause fatigue of the muscle (the tissue which surrounds it) and
cause tears which result in scars, which limit the motion and the ability to stretch and
gain flexibility.
When trying to stretch the muscle past its limits. We end up stretching our ligament
and tendons whom are not designed to stretch (tendons are not meant to stretch at all
and the ligaments only about 6%). This can cause instability of the joint and result in
injury.
Post training day muscle soreness can be caused by over-stretching just as mush as
from the lack of stretching after the workout.

The connection between flexibility and strength:

Usually when building muscle their size grows, which can lead to the muscle mass
"physically" limiting the range of motion.
Nevertheless, this is probably the only "reason" why strength training and flexile
training should not go together according to the majority of studies condacted
through the years, they actually enhance one another.
When performing strengthening exercises it is important to work the whole muscle
range; our nerve system remembers the movement done most frequently and strongly
thus contributing even more to loss of flexion.
However, sometimes short range muscle strengthening drills are essential in this
case it is even more important to stretch right after.
For more information about stretching:
sportsmedicine.about.com

Important stretching tips:

Going into a static stretch should be slow and easy (to avoid the stretch reflex going
into affect and shortening the muscle).
Going out of the static stretch should also be slow and easy (to allow the muscle to
stay in its stretched position without causing a rubber band effect.

 A static stretch should be held between 20-50 seconds, and 10 seconds for people
whose bones are still growing. There should be between 2-5 repetitions with 15-30
seconds rest in between.
We should keep breathing normally and if possible deeply when holding the static
stretch. One way which is recommended is stretching when exhaling and holding the
stretch while inhaling.
We should not hold the stretched position at a painful area, but rather just before it
starts. If we maintain the painful position we will scar the muscle and create the
opposite effect.
It is better to relax the muscles which neighbor the stretched muscle (the
synergists muscle) before beginning the actual intended stretch; for instance when
stretching the calf keeping the leg straight and not bent in order to relax the hamstring
muscle.
Make sure our muscles our warm before stretching.
Stretch with clothing which wont limit the range of movement and motion.
Drink a lot of water.
Stretch using static-passive stretching right after a strength workout, it will give
better elongate (flexile) results and actually help the muscle grow and strengthen as
well; not to speak about improving post training soreness.
Dynamic stretching is best before strengthening drills.
To avoid over flexion once we have achieved the full length of the muscle intended
we should leave it and only maintain it after it shortens (due to time and especially
strengthening drills).
When performing dynamic stretching sets of no more then 8-10 repetitions, or less if
we feel our muscles tired.
Isometric stretching1. Should be performed when the muscles are warm.
2. Should be performed ideally every 36 hours and not less than 24 hours.
3. The contraction of the muscle is between 7-15 seconds
4. 20 seconds rest between each set.
We can massage our muscles before and after a stretch to improve blood flow and
relaxation.

 Try to isolate as much as possible the muscle being stretched for instance it is
better to stretch one calf at a time than both, and it is better to only stretch the
hamstring than stretch the hamstring and the calf at the same time. This allows us to
better control the stretch.
The better our leverage on the stretch the more control we have over it the better
the stretch.
Working with a partner offers great isolation and usually great leverage.
Some stretches are risky in that they can cause injury to other body parts. We
shouldn't put unnecessary tension and strain on the back disks and that we dont over
twist and bend a joint.
It is important to stretch the supporting muscles of the area focused upon before we
go to work on it from that perspective:
- Arms should be stretched before the chest
- Calves before hamstrings
- Shins before quadriceps
- The upper and lower back and afterwards the sides should be stretched at the
beginning
- And so on

Conclusions
Flexibility is a necessary component of physical conditioning in any martial art as it
helps develop muscle tissue, stability and is an important element for preventing
injuries.
However, not in every martial art it is needed as much and in the same manner.
Stretching as the tool in which we attain this attribute can be very useful if done
correctly, but can be equally as damaging if done improperly.

Agility Training
Speed Quicknes and Agility Training - Learn about
these physical attributes, how to gain them and how
they will help you become a better martial artist...
Agility training agility, quickness, speed (AQS) and on the other hand reaction time,
are 2 elements which are part of our physical training in a martial art

In the physical training article we examined the agility element of a martial art and the
different characteristics of it varying from the needs of different martial arts.
We will begin by understanding and defining the meaning of each element and the
difference between them.
* This is not a Websters Dictionary definition, but rather that of experienced martial
artists coming from different language backgrounds (Warriors Project) so as long as
we can understand the essence of what is said and avoid vocabulary semantics were
going to be o.k.

Reaction time The ability to respond to

something Fast!
As martial artists we need to react to stimulations fast. If someone tries to strike us,
our ability to avoid, counter, block or offer any other response is determined first of all
by our ability to pick up on the stimulation.
Relaying on our senses - seeing, hearing, feeling, equilibrium, pain and so on their
and our ability to pick up quickly on the stimulation, in many ways, is determined by
our level of awareness and concentration which are part of the mental training process.
After our senses do their job the time for initiating the response will be determined
by our reaction speed.
In other words the time it takes our brain to absorb the stimulation, make a decision,
and send the electronic signal or pulse telling our body what to do.
Agility, quickness and speed (AQS) are mainly what will determine the quality of
execution of the brains decision, and many times if our response (whether we made
the right decision or not) will be successful this element has two aspects
1. The time it takes our body to perform the task it has been asked to do raise the
hand, kick, side step, joint lock, roll over
2. The time it takes us to perform 2 or more separate actions For instance the time
it takes us to throw 2 punches or the time it takes us to step twice or three times
back
Example:
Were in a night club, and someone tries to break a beer bottle on our head. We see it
coming from our side vision (senses, awareness level and concentration) we tell our
body to step aside (reaction speed), it took us half a second to reach or side step
position (the first kind of AQS), after he missed we decide to strike back with two
punches. The first punch we deliver (the first kind of AQS) the second punch (the
second kind of AQS).

In this article we will examine agility training (which includes quickness and speed
training as well) and the way for improving it.

Agility
Agility is our ability to change position of ourselves and or parts of our body in a quick,
fast and accurate manner.
As we examined above it is our ability to carry out our minds command in the exact
manner in which it wants, so it doesnt necessarily have to fast (In Tai Chi, for
instance, our agility is not measured by pure speed of change but rather by the ability
to adhere to our opponent).
This ability is dependent mostly on our muscular system, and therefore the emphasis
during pure agility training is on the muscles.

Sparring and Fighting Experience

Learn the theory behind sparring / fight simulation,
and how to attain fighting experience...
The military world, like sparring or fight simulation has two main methods of
training and preparing for a soldier
1. First of all we understand and define the skills and
qualities we want him to posses Mental, Physical,
Technical,
After he acquires a certain level, we send him to
attain his experience and polish his skills and qualities
in battle.
This kind of preparation holds a certain advantage and a certain disadvantage
The clear advantage is that we know that our final product functions - The soldier is
prepared, and will likely function the next time we need him.
The clear disadvantage is that we dont know if there will be a next time - The soldier
during his training period, (experience being one of the stages) can be injured or
killed.
2. Like the previous method First we must understand which skills and qualities we
want our soldier to posses Mental Physical and Technical.
After he acquires those skills to a certain extent and he reaches his experience
training stage - we dont send him to battle, but rather we try to simulate, the best we
can, the battle he will likely encounter.

This method also holds an advantage and a disadvantage

The disadvantage is that we dont know for certain if our soldier will be ready for battle
when he will be needed, but the advantage is that we know that if needed he will be
healthy and alive.
* Of course like in a fight - same in battle there is no battle which is the same as the
other So success in one doesnt guarantee success in another.

The two methods in the fight world

The fighting world is similar to the combat and military world in it we can also train
ourselves in close to real or real situations with the advantages and disadvantages
being the same as we discussed above.
Sparring Fight Simulation
This is an invaluable tool, for any fighters creation. It is a fight simulator which
provides an improvement method and allows development in all aspects of the martial
art Mental ,Physical, Technical while providing the experience dimension which is so
vital to any fighter.
This tool can be used in a number of fashions:
1.The simulation can be used as a means to identify quality and skills which need
refining, and a test which provides a list of mistakes which need fixing
Conditioning; Punching power, Turning of the head, Timing, Over Emotion To go
over a check list full of important qualities
The development doesnt end at the end of the session It really only begins The improvement will be obtained in the training and drills which follow.
We must remember that most of the elements are very hard to fix and eradicate
during the session itself.
It is vital that in a sparring session we clear our mind from all thoughts and emotions;
As this will be the closest we will be to a fighting situation without actually being in
one
No focusing on hip work; No focusing on kicking correctly; No thinking if he will jab we
will do this
We only focus on winning within the boundaries of rules and limitation we set before
hand.
We check our auto pilot And we finally see what our hard work in the fighting sense
has achieved!
An out side observer is irreplaceable, because he is the one which needs to observe
and point out the mistakes after the session.

2. After we understand the elements and skills we want to develop we can use the
fight simulation as fertile grounds to improve (a.k.a. working against a partner
stage).
To learn about the stages
If we have a problem with our defense techniques we practice them in the
simulation; If we have a problem of over committing to a strike we train it in the
session; If we have a problem countering we try to always counter in the upcoming
sessions.
By conception and definition these sparring sessions are different from the first
because here we are supposed to think and concentrate on "what it is we want to
improve".
The simulations may have different levels and different purposes, but they do have one
mutual concept
They simulates - What happens when we try to hurt another person and he not only
doesnt want to get hurt but also tries to hurt us!!
A few tips for a good sparring session:
An out side observer, for gathering mistakes and elements needing correction. He
also can calm things down if they heat up.
It is important to set the rules and limitations before hand, especially in the first kind
of sparring we talked about decide on - Power of striking; with kicking or without;
with throws or without
We must remember that the more rules we put in the further we are from the real
situation For instance professional boxers which train with head gear; mma fighters
which train without elbow striking; street fighters practicing with out groin attacks
On the other hand the sparring session is not the fight it self, therefore it makes little
sense to injure ourselves during it.

Conclusion
It is clear that sparring / fight simulation can not simulate the fight exactly, the
adrenaline might be different and so might the amount of opponents and so on
On the other hand this can be the difference between one real fight to the other.
Sparring/fighting simulation, experience, skill and quality improvement,
development and perfection, walk hand in hand.
Using sparring as a tool for improvement is irreplaceable in any martial art and for any
kind of fighter.

Martial art speed, quickness and agility training

As examined in the physical training article in the martial arts it is not necessary to be
agile in all the body parts and motion possibilities. Due to the fact that any physical
element including agility takes time to build and train we must decide on the
characteristic of our agility. This is done in the theory of any martial art.
In most cases in the martial arts the agility training means training explosive power.
Explosive power can be trained in many ways.

Explosive power for agility training

The main method of developing explosive power is to build exercises which train the
exact same movement, or as close as possible (geometrical wise), we want to improve
and develop - and then add additional weight to that motion and movement.
Keep in mind that the weight shouldnt be too heavy as to substantially limit our ability
to perform the action fast.

The 1RM method

1RM (Rep Max) is the maximum weight we can move for the full motion range of
specific action, one time.
For example imagine before we execute a punch our hand is connected to a weight
lifting machine. The weights are connected so that they provide resistance only in the
direction opposite to our punch. 1RM would be the maximum weight that our hand
could punch, with the weights connected, one time.
Another example; imagine that weights are put on our ankles. If we want to check our
1RM for side stepping, it would be the maximum weight we can perform a single side
step with.
Researches show that there are 2 ways to train our AQS using this method:
Repetitions of 30%-50% of 1RM. 30% if the main emphasis is on doing the
movement quickly, 50% if the main emphasis is on doing it with power.
Repeating as fast as we can 70%-90% of 1RM. However when using this kind of
load, we must make sure we practice our techniques in full speed without the weights
even more frequently than with the first option, so that we dont lose our AQS.
In both cases the agility training should be done full speed until the initial speed can
not be kept, in which case we stop. A normal and legitimate resting period between
repetitions is 4 minutes (during this time we can practice something else which does
not use the muscles).

Example for agility training with 1RM:

Lets say we want to work on our back step We calculate our 1RM for this motion by
putting weights on our ankles or by holding weights close to our chest or by putting a
heavy back pack (weight on the ankles is the best because it avoids putting weight on
other body part which are not involved in the real motion).
If our 1RM was 100 kilos (200 pounds), we now need to understand and decide if its
speed we want in this motion or power. Usually when stepping back we want to do it as
fast as we can and not as powerful as possible (we want to move out of the way).
So in this case we put 30% of the weight (30 kilos) on our ankles (15 on each leg) and
step back as fast as we can (after each step we reach a full stop and then continue to
the next back step).
When we cant keep up the pace we started out with we stop for 4 minutes, during
which we can train our hands AQS, or any thing else which does not involve using our
back stepping leg muscles..
We can repeat between 4 -10 times this agility training exercise.
*Note that using these exercises can train both kinds of AQS, which we talked about
earlier on
For more free drills and tips join our
Warriors Project Drills and Tips E-zine

Plyometrics
Plyometrics is a method of agility training which started in the 1920s, as a training
method for athletics athletes, and developed in the Soviet Union of the 1960sfor all
competition sports including the martial arts.
Just like the 1RM method it two develops the muscles by putting a heavier weight on
their normal action.
However there are two major differences between the two:
Plyometrics in some cases, involves utilizing a reflex called
http://www.thestretchinghandbook.com/archives/myotatic-stretch-reflex.php
myotatic reflex (stretch reflex) which reacts to a sudden stimulation of the tendon
(just like when the doctor uses his hammer to tap on our ligament and cause our shin
to snap up(the tendon wouldnt react in this manner if it was a gentle or slow tap).
This brings us to the second difference which is the amount of weight pressure
needed to train A LOT! plyometrics uses eccentric weight pressures not only to put
more stress on the muscles, but also to initiate the myotatic reflex.
Example:

1. Leaping from a meter off the ground and straight after landing performing our front
step forward in this exercise our body needs to push not only our body weight but
the weight of it falling from a meter high. Further more because this is done with
suddenness the myotatic reflex is also activated.
2. Jumping push ups, which try to push up as soon the hands touch the ground after
the last push, are also plyometric and they are good for improving punching AQS and
power.
For more free drills and tips join our
Warriors Project Drills and Tips E-zine
Note - Any weight training, and agility training is no different, should make us
consult with a professional be it a fitness instructor a martial art instructor or
teacher or a doctor. Due to the extreme pressures which are applied in plyometrics on
the body, it is even more important to consult before starting these trainings.
Tips for plyometric training:
Rest period between each set 1-3 minutes. Transitioning between sets require 3-5
minutes rest.
A plyometric drill or exercise starts at the beginning of training after a
thorough warm up (no static stretching before plyometrics it may lead to injury).
Always assume less of your real ability in plyometrics.
Make sure everything you use for these drills are stable, not slippery and wont slip.

Conclusions for martial art agility training

In the martial arts agility is an important factor, however what needs to be agile and in
what way is determined in theory behind the martial art.
In general we can say that in the majority of martial arts the AQS which is needed is
short and explosive. Our ability to change motion, movement and direction is one of
the most important attributes we need our body to supply.
The way in which we achieve and maintain the agility needed is decided upon in
the martial art training system
Most martial art systems build their AQS as a combination of different exercises which
do not isolate completely the agility training.
Meaning that when we practice getting out of a joint lock by quickly rolling over or
overturning our opponent, we train our agility as well as training the correct
timing, reaction time, mental focus and so on

Nevertheless it is advised, at least every once in a while, to exercise a motion or

movement which we need to be done with extreme AQS and train it in an isolated
manner. This will not only leap frog that specific motion but also add color to our
training.

Martial Arts Conditioning

Martial art conditioning Learn how to improve this
quality in any martial arts
Martial arts conditioning is a quality which practitioners aim to improve, but what is
this quality and concept which is so commonly used and trained by martial artists?
We know it is some what semantic, however as discussed in the Home page our goals
should be clear and so should the martial art training system for achieving them.

Elements of martial art conditioning:

This quality is comprised of two elements:
Physical conditioning - which is comprised of
1. Stamina
2.Physical endurance (comming soon...)
Mental conditioning: comprised of
1. Mental Endurance
2. Fighting spirit
3. Fearlessness.

Visit the links above and you will have a thorough and deep
understanding of how to achieve the martial art conditioning which is
right for you

Martial Arts Development

Martial arts development - Learn the two concepts
most essential for proper training in a martial art

For achieving martial arts development we must

realize "what" we want to improve
This we do with the C-S-T-T -Conception-StrategyTactics-Technique
After we realize the what we want to improve, our
next objective is to choose how we want to develop
it.
In this article, regardless of our choice, we will try to understand two general concepts
of martial arts development and training which are essential for any improvement:
The two concepts are:
1. Avoiding our comfort zone - Training the same quality from different angles
2. Mindedness to what we train

Avoiding our comfort zone for achieving martial arts

development
Studies show that the correct way to improve and develop any aspect is to train it in
different ways To never feel comfortable in any drill - The moment we feel
comfortable is the moment we stop improving.
Lets examine how this concept comes into play in different areas
* If for instance we want to improve our punching power we should practice it not
only with the punching/boxing bag.We should develop it with other drills, such as a
wall bag, stretching rubber, working in the air, light weights, plyometric exercises for
the hands and so on.
Even with each tool, we should change the drill practiced with it. Continuing with the
punching bag example
We should change the amount of time working with it 15 minutes half an hour, 10
minutes; We should practice while changing weights - if the bag, at first, weighs 60
(120 pounds) kilos, increase the weight, then decrease it.
Work with the bag moving, towards our punch or outwards,
Work with a follow through punch, or just a whipping punch.
Work with a step or with out; Whilst stepping forward backwards or sideways..
All this information is assimilated in our body, and improves its abilities overall.

We must be very versatile with our drills. Never wait until we feel comfortable with an
exercise, train one for a short time, and change, when we come back to it we will be
surprised how much it has improved.
* Another example
Training an arm bar (arm lock) Aside from working on the power of the arm bar
itself, which we can do with dummies, weights and such.
Theres the question of flowing into the technique from different situations, we would
do ourselves a "bad service" by working on it only from the mount position. We should
train applying it from different starting positions; we should train applying it with
different distraction, for instance a third person, slapping us
When returning to one of the starting positions we will be surprised how much we
improved our execution ability without doing only the specific drill.
This method of training holds one more important advantage. It makes sure that we
have the ability imbedded in us no matter what the situation maybe.
We will be able to execute the response/technique with power concentration and
precision from any position, because it is ingrained in us.
(Following the same pattern of thinking If we find it hard to execute a new
technique, we shouldnt try to push ourselves too much in order to get it right the first
time. If we leave it for a while, train something else, and then come back to it, we will
be able to do it better than when we left it. our body has its own assimilating and
adjusting methods)

Mindedness to what we train in-order to achieve

martial arts development
Focus and concentration is everything.
Who of us hasnt experienced reading a book, when while reading, our mind drifts and
find a few seconds or minutes later that although reading and passing several
paragraphs we have no idea what weve just read; and we need to re-read it.
Our body trains and teaches itself in the same way.
If we are not focused on what we want to exercise our body doesnt internalize and
learn it.
Some examples:
Lets say were working on the boxing bag and we are trying to teach our body to
work with the hip to put our waist into the movement and not only our upper body
into the strike. If we do not focus on this element it will not improve, but when we do
the results improve a lot faster.

 Imagine that we are working with a partner with the pads (focus mitts), and we want
to improve our punching quality by not falling into the punch (not losing our balance if
we dont hit the pad). If we dont have this attribute in our mind whilst training, we
would not be able to eliminate this behavior.
However, it works the other way as well.
Although whilst training we try to assimilate a certain behavior and internalize a certain
response and a certain way of doing things; sometimes, for instance, when working
with a partner We must practice mistakes, for example, telegraphing our punch or kick,
in order to allow our partner to respond. If we are minded to the fact that were
practicing a mistake, the mistake will not be imbedded in us.
For more information about "The 4 stages of technical work"
The examples go on and on.
Being minded to what it is were training is very important for our martial art
development, and it can improve our abilities, in countless ways. It also makes our
training more efficient and economic, so we can achieve great results.

Conclusions of martial arts development

The two keys for any quality training are:
1. Avoiding our comfort zone
2. Keeping minded and focused during our training.
Our mind and body work in a similiar fashion
If we dont give it any stimulation; If we dont give it any hard "problems" to solve; If
we dont give it new ideas to try and comprehend; If we dont work with them outside
their (our) comfort zone they will not develop.
And if we are not minded - if our thoughts wonder off - to what ever it is we give our
mind and body to work with We will not achieve a thing.
These two concepts are the programming language of our body, if we train it any other
way we will assimilate only a few qualities or none at all. Our training time would not
have achieved its goals.
In order to achieve improvement and development in any martial art we must put into
action these two concepts!!
Now let the rain of sweat begin!!

Stamina in a Martial Art

Stamina Learn the aspects and elements of this

attribute and how to improve it.
Stamina is a physical quality in a martial art. To read about Martial art
training systems
To check out the martial art checklist
The importance of it for us depends on our specific martial art and
should be decided upon when understanding and examining the theory
and goals of it (our martial art) and ours To learn about the theory and goals of a
Martial Art
This site differentiates between stamina and physical endurance (we also defer
between physical endurance and mental endurance). The first is anything related to
the physical tiredness of the body, be it cardio or muscle.
Physical endurance, in the martial arts, means - the ability to with stand, with out
sustaining serious injury or dysfunctional pain, a strike, a joint lock, a
choke, ,a submission hold a throw, and a pressure point manipulation from a physical
point of view.
(More on physical endurance in a martial art in future articles.)
What is it?
The capability of sustaining prolonged stressful effort - the ability to perform a physical
action for a required period of time. Our success in achieving this is dependent upon
the quality of our stamina.

There are 2 kinds of Stamina's:

1. Cardio-vesicular (from now will be referred to as cardio) Stamina The ability of our
heart, lungs, and blood circulation to provide the amount of oxygen we need to
accomplish our needs.
Any physical activity which we set off doing and found ourselves begging for air at
some point, was likely caused because we lack the stamina (unless of course its do to
a mental problem or a health condition)
2. Muscle Stamina The ability of our muscles to function for the length of the physical
activity and its demands.
Any physical activity in which our muscles just seemed to tense, or not respond, or
lose their capabilities was likely caused by lack of this attribute (Unless of course its do
to a mental problem or a health condition)

Of course one could argue that lack of cardio leads to lack of muscle stamina (because
the lack of oxygen to the muscles reduces their abilities).
Interesting enough, though, studies show that athletes that are cardio oriented long
distance runners for example showed a reduction of muscle stamina ability, proving
that there is another system involved A metabolic system to name one (more on this
in a bit)
As we examined earlier the stamina we need is dependent on our martial art and its
conception of the fight..
The best way to prepare for doing something is to do it, or train as close as possible to
it. For instance the best thing for a swimmer to do is swim, and for a runner to run...
We examined this in the Improvement and Development article and in theSparring and
Fighting Experience article
On the basis of this point of view, if we know were scheduled for a K-1 fight which will
have 3, 5minute rounds, with a minute rest in between.
We can train 4, 5 minute rounds and rest a minute in between (the extra one to
simulate the stress factor) while sparring to prepare ourselves for the stamina
needed..
This is a good method, yet it holds some disadvantages - The biggest one being
when sparring, many qualities need to be combined for success thus making it very
hard to focus just on one of them.
To put it into more exact definition - we need to figure out a way to simulate the fight
and at the same time be able to focus most or all our attention on the stamina (or
which ever quality or element we want) factor.
To achieve this we must define three things:

Three criterias to characterize our stamina training

needs:
1. Length of activity.
2. Kind of activity
3. Muscle/s used. And in what way.
Length of activity:
How long is the physical period of effort? If its a boxing match, the length of our
activity is the maximum time of our fight -10 rounds, 12, 15 The rounds being three
minutes and 1 minute rest in between.

If its a street fight we might assume that 5 minutes is much above average, but there
is no rest in between
Types of stamina (muscle and cardio) activities:
1. Aerobics work Means working with air and refers to an ongoing physical
activity, in which the body uses oxygen in order to provide energy for the body, using
its metabolic system.
Exercises which are considered to be aerobic are cycling, running, swimming as
long as they dont extend to the anaerobic phase To learn more...
2. Anaerobic work Our body usually enters this stage at about 75%-90% of our max
heartbeat. Because of lack of oxygen our body begins to use two different metabolic
systems
one of the results is that our body begins to produce lactic acid, which the body can
not effectively clear from the itself resulting in a shut down of our muscles.. To
learn more...
The muscle used and how:
1. Hand muscles - to punch or may be to grab and lift
2. Legs, to kick, or maybe only for moving. Maybe its to be able to hold our opponent
in guard position
After we defined the above, were ready to choose our training methods.
A fight is naturally an anaerobic experience, if not due to the activity itself, then due to
the mental stress. Therefore we will concentrate on anaerobic training.

Great training methods

Fartlek Means speed play in Swedish and works on about 60%-90% of our max
heart rate (220 - age).
For a runner a fartlek drill can be Running at 50% heart rate for 7 minutes, then
sprinting for 30 seconds at 80% keeping at a medium pace until heart levels back to
60% and then sprinting again
Doing this for 5 times and then running at 60% for 5 minutes, repeating this cycle for
a total of 30 minutes. For more ideas and information
Intervals A training method which brings us to 75%-95% of our max heart rate
keeps us there for a predetermined time or distance and, then allows a rest period,
predetermined by time or heartbeat level.

For a runner an interval drill can be 300 meters sprint, 2 minutes rest 5For more
ideas and information
With the help of these methods we train our specifics - be it cardio or muscle stamina.

Tools or instruments to exercise with:

Pad work
Heavy/boxing bag training
Training in water
Weights
Rubber straps
Sprints
And much more

Example
Lets give some examples of a possible stamina improving training drill:
We will build our drill to suit a K-1 fighter.
First we define our specific stamina needs:
Uses strikes
Fights 3 rounds of 5 minutes each, 1 minute rest between the rounds.
Severe stress
Explosive activity, which is some times done with little air. (mouth piece, getting hit
in the body, forgetting to breath)
Must maintain power in strike contrary to fatigue
Always in movement, except for the break between rounds.
Doesnt need grabbing muscles.
It becomes clear that the best way to simulate the rounds themselves requires the use
of fartlek exercises, and simulating the break between rounds requires interval
exercising.

Earlier on we considered sparring training to be the best training to simulate our

situation. Nevertheless, we also examined the disadvantages of solely doing this
exercise.
The next best thing would probably be pad work. With this tool we have an exercise
which simulates the body functions used for the fight, moving non stop, striking at
times for explosiveness, and the resting period between rounds.
This tool also allows us to monitor and control our performance with more ease (we
can push ourselves to keep the tempo and strike force, with out the stress of having to
deal with being hit, moving with the right timing)
This is a great tool but doing only it also has some disadvantages
Working our stamina exploits, depending on our drill and training regime, about 2050 minutes of our training time.
If we train only with pad work as our drill, we will not leave our selves enough time or
ability - due to fatigue or over training - to train other qualities such as technical
training, power training and more.
As examined on the article of development and improvement in a martial art we
understand that pushing and challenging our body in different ways is very helpful, and
we get better results both physically and mentallythrough versatile training.
Boring - not only for our body but for our mind as well.
The best way to go about it is to be versatile. We would definitely put a large portion of
our stamina work into the pads, and a smaller but also large portion to sparring at
changing or free tempos (especially as the competition comes closer).
Heres one kind of training drill:
* Disclaimer Always consult a physician before, starting physical activity the
information here cannot suffice this.
3 minutes shadow boxing with weights on ankles and in the hands.
1 minute rest (remove weights)
3 minutes pad work.
1 minute rest
3 minutes jump rope, mostly double jumps (the rope passes twice on one jump) 50
seconds rest
6 minutes heavy bag work We perform this drill at the half way part of our training,
and as the last drill before cool down.

Like we said earlier the fight itself resembles a fartlek training. And therefore the whole
drill should be done at this tempo, pulse wise.
(max pulse is very generally calculated as 220 minus the age. So if some one is 25
years old his max pulse is around the 195 pulse per minute).
We can perform this exercise as intervals during the rounds themselves meaning we
work at 75%-95% of our ability for the whole round.
This will probably cause, however, the rounds to be shortened, because normally at the
peak of the anaerobic stage our body has trouble maintaining it for more then 2
minutes.
It is a great idea to keep notes which record our results, and our feelings,(Example I
finished the shadow boxing with a 150 pulse, and ended the rest at 100. I finished the
pad work at a pulse of 170, and worked the last 30 seconds full power and speed. The
break I finished at 120, my arms began to feel very heavy)
Its important that even when doing the same drill we change the peak occurrences;
For example at first when doing the pad work we can reach max pulse in the first
minute, for 30 seconds, and next time training the drill we keep the first minute 75%
and then work it up to 95% for 45 seconds
There are countless drills which we can use to improve our stamina. We just need to
use our imagination and logic. (Register to our newsletter to get more ideas or visit our
forums when they will be up and running)

Conclusions
1. We understand and decide upon the stamina which we need for our martial art (if at
all we need)including, methods tools
2. We build drills which will simulate as much as possible the fight, but at the same
time allow us to focus on the stamina attribute, and which are versatile both in
qualities they train and in manners which challenges our body and mind.
3. We record our progress and build our session accordingly.
*One more note Improving our stamina is not only hard physically but also mentally.
Were the only ones who know if in the drill we put 100% of ourselves, and really
were the only ones who should care.
We are the ones who feel if we with held our efforts or gave it every thing we had.
Its very frustrating to lose a fight due to a lack of stamina!
One of the qualities which improve the fastest in a fighter and martial artist is his
stamina, and running short of it in a fight is most likely due to lack of training it and
not a lack of talent or innate ability.

Mental Training in a Martial Art

Learn how you can improve your mental
training and abilities
As we examined on the home page, mental training and mental development is one of
the three elements trained in a martial art.(To learn
more about this section...)
We dare say that mental training and the mental
ability which develops from it is the most important
element in a fighter!
For we will not be the first to point out that the one
who loses in the majority of the time loses first in his
mind before losing physically!
Mental defeat can start before the beginning of the fight or during it
Reflect on it; in most fights we can see the outcome before it really ends. When the
spirit breaks before the final blow!! (Of course the reason for the breaking can be
either physical or mental; More on that later).

Factors in our mental training and

development
Our mental training and development as martial artists and the direction in which we
choose to take our development, is determined by many factors, some of which are:
Reason for training, the purpose which it serves...
Martial art practiced
Innate or true nature
We will try to simplify and organize this vast subject by referring to the fighting nature
(martial art as a fighting system) of any martial art.
Through this examination we will be able to understand how we can improve our
mental training and development through and for a martial art, regardless of whether
or not we are interested in its fighting nature

Warrior/Fighter mental profile

If we needed to give a mental description of an ultimate warrior it would probably be

 Strong fighting spirit - doesnt give up and has a strong will to fight.
Very aggressive - Tries to impose his will on his opponents.
Fearless - Is not afraid to receive punishment or endure pain if it serves his winning
goals.
Calm - does not allow his actions to be effected/ "infected" by emotions.
Concentrated - Maintains his concentration and focus, and does not allow him self
to be distracted by anything.
This is a general blue print of the mental qualities of an "ultimate warrior" - qualities
which provide the mental edge which is so important in a fight*.
We'll examine these qualities and their changes due to different circumstances.

Examining mental training and qualities in light

of our martial arts needs
Strong fighting spirit
What will determine the fighting spirit of a fighter, aside from his nature?
Even weak spirited person will fight unbreakably, if he is fighting for his life or for the
lives of those he holds dear.However the fight is not always a life or death one
If the fight is a competition and not a life or death situation, what determines and
motivates the fighting spirit? Might it be sheer competitiveness?A fighter who can not
stand the thought of surrendering, or losing, fueling his motivation to win.
There are some cases in which this competitiveness is not driven due to the opponent
but rather from a self competitive nature. In this case overcoming the opponent is of
less importance!!
Achieving perfection is the adversary. The competition is innate, and the mistakes are
the mental blows received (This sort of mentality drives the people who are
motivated by it to be very self conscience, until the point when even winning is not
enough, if in the process mistakes were made)
There's one more kind of fighting spirit - That which does not exist or matter
If we are not practicing a martial art for fighting and self defense purposes, we do not
need to have nor develop any kind of fighting spirit, aside from that which drives us to
excellence!
A fighting spirit is exactly that mental feature which allows us to succeed and achieve
in whatever we choose to do in life, be it school, career, or parenting.

Its the quality which raises our head when were down and drives us through potential
breaking times. Correct mental training can improve this attribute.
- Fighting spirit can also be referred to as Mental Toughness
Fighting Spirit and Mental Toughness

Well begin by examining this quality in life and death situations.

When our mental training is intended to deal with life and death situations we need to
remember one thing:
If were fighting for our lives, chances are, so is the other side, (And if their not we
have a big advantage, because were willing to do whatever it takes to win!!!)
As always, however, we try to prepare for worst case scenario**. So, in the situation
at hand we'll assume we are on balanced ground (we are both fighting for our lives).
So, what breaks the tie? What brings the mind to surrender, and to give up?
Some times it will happen due to sheer physical reasons. The body cannot stand the
punishment anymore. Exhausted from the effort and the pain, the mind accepts
defeat.
In the mental training of the martial arts we try to develop a "mind over matter"
thinking and ability. Nevertheless at the end we are flesh and blood.

(Example - Lets imagine an extreme situation - If a person has dislocated his two
arms, and his opponent is still in good condition, it will probably cause the will to fight
to dissolve and the mind will probably accept defeat.)
Sometimes it will be a mental defeat. For instance if the person is just too good, and
we feel that what ever we do, we just cant hurt him or win. The mind might give in!
By the way, it does not necessarily have to look like a hands down no defense situation
defeat, it might, just the same be a kamikaze response, where the person attacks
knowing he is doomed
Sometimes the same mental defeat is purely mental. It happens when fear takes over
(Remember the fearlessness part). It can even happen before the first blow. The
mind just gives in and accepts its defeat.
As we said before these are the tie breaking situations where life and death is
concerned, but looking closely these are also the same "mental breaking" situations
experienced in the different fight types and competition being the opponent - another
fighter or ourselves.
However one major difference is that in a sports event room for "mental escalation"
still exists, meaning, the fighter still has mental space to push himself mentally to a life
and death situation (even if, realistically, this is not the case).
This indicates that:
Through changing our perception of a situation, we can give ourselves a certain edge!!
[More on this when we introduce our articles about visualizing and hypnosis]
Nevertheless we must beware! If implemented fully this ability or "technique" of
mental training leads to life and death actions aswell.
One might break all the physical rules of his sport to protect himself and kill his
opponent, (If the opponent is the person himself (self motivated) he might cause
himself serious health injuries over train, over strain exe.)

* Very Aggressive - Tries to impose his will on his opponents

This quality is less dependent to what were fighting for (because aggression is a
strategy, and/or a tactic and sometimes even a technical decision.), but rather to our:
Definition and conception of the fight, our nature, our martial art, and fighting style.
Indicating that not in every situation, it will be best to be aggresive or the aggressor.
It is common to view the aggressor as the attacker and thus - The dictator of
occurrences in the fight.

Meaning that if he is the initiator the other is the responder. Statistically by being the
defender our chances of getting hit grow (Of course this depends, on whether or not
our response is an attack or just a defense more on that later).
Being the aggressor resembles having the first move in a chess game. If played
correctly our opponent reacts to our moves...Lets examine this further:
Definition and conception of the fight:
If the fight is a street fighting situation, for example, we must consider "worst case
scenario" which we talked about in the previous topic:
The more time which passes by, the more we risk the chance of having some one
intervene (not in your favor...). If its friends of our opponent/s, or anyone else that
may interrupt the occurrences
Dont get me wrong we're (the warriors project) not encouraging violence; god knows
that if we can avoid violence we should, even if it means running away!!
But when trying to look at the fight as objectively as possible, when engaging in one, it
means we intend to win, be winning what ever we decide.
The more time which passes the more we risk the chance of our opponent changing
thefighting equation to his favor (again, worst case scenario) picking up a
stone, bottle, stick, any sharp object.
We stand the risk of losing the element of surprise which if used correctly can be
decisive
And one last and important thing, which sums everything up, there is a saying
when you start a war you know where it begins but you dont know where it will
end (another reason to avoid violence!!), a logical implication of this is
When in a street fight/battle finish it as fast as possible.
All that said, we think the implications are obvious
In a street fight aggressiveness is a strategy!!
It is a key factor in our ability to win, and getting out of it alive and in one piece.
Aggression as part of our nature.
Our mental stature is the one component that holds the most potential for
improvement and development through mental training, but is the hardest to
change (we examine this point later on).
If our nature, even when fighting***, is not an aggressive one, we will find it difficult to
implement this strategy in our fights whether they are (street, army, mma)

As a street fighter, due to the reasons we examined above, it is worth while through
correct mental training to develop our mental ability or choice to be aggressive.
However even on the streets it is not the only way; and when not on the street, to
much more of an extent, it is not a must to obtain
Therefore in other fighting situations, because of the huge difficulty of adapting these
kinds of changes to through our mental training to our nature.
Perhaps it'll be better to spend the time on something that will produce better results For instance, choosing the right martial art, or/and the right fighting style for us!
There are some martial arts which are not meant to be aggressive, but rather be more
responsive taking what your opponent gives you exploiting his mistakes, instead
of forcing him to make them.
Martial arts such as - Tai-chi, Aikido, and even Brazilian jiu-jitsu (especially in its
traditional version, without the striking) tend to recommend this kind of behavior.
Choosing the right fighting style is also a way, to bridge over lack of aggressiveness.
[ more on that when we publish our articles on Fighting Styles]
Perfect examples of this we see in boxing Roy Jones junior fights a totally different
game then Mike Tyson, and both do boxing.
In many cases we see a fighting style adapting and adapted to a persons character,
and not the character adapting to a style

Fearless - Is not afraid to receive punishment or endure pain if it

serves his goals
The difference between a coward and a hero is not fear they both are afraid. But
the coward is obedient to it, and the hero rips from
its hold!
Fearlessness is a usually a great virtue in a
warrior/fighter, it allows him to act calmly, and rids
him of the physical side affects of fear (numbness,
slowing of reactions, heavy breathing, over reacting
and so on.). But,
There is such a thing as being too fearless
1. If it makes us take unwanted risks (lowering our
guard, committing too much to a strike..), causing
over confidence.

2. If it causes our fight or flight mechanism not to work - Blood pressure rises to
allow faster and stronger responses, adrenaline is distributed so that the pain is less
felt, and the occurrences of injuries are less likely.
Most of us become afraid at some point, either from physical punishment or mental
strain the thought of losing.
It might happen because of the size of the opponent, it might happen because he is
holding a weapon, it might happen only after we received a hard hit But at some
point we will need to deal with this emotion
There are ways to deal with it when it appears, and through correct mental training
improve our mental ability, so that we can avoid it before it reaches our conscious
level...
Learn more about Meditation
Learn more about Hypnosis
Nevertheless we should only be so fearless!!

Calm - Does not allow his actions to be effected/ "infected" by

emotions
Although fear is also an emotion, in a fight, it has its own place of honor.
The emotions were referring to in this section range anywhere between anger to
jealousy and from happiness to pity.
In general during the fight a person should be clear of emotions- each one normally
causes its own side effect
Anger usually causes over committing, over reaction, over aggressiveness
unwanted risks over tensing
Jealousy commonly leads to anger, but can also cause low self esteem resulting in
hesitation, and insufficient aggressiveness.
A sense of happiness normally causes less adrenaline, and less attention.
Pity - usually results in lack of aggressiveness, and lack of quality execution.
There are many more emotions which cause side affects, so the best to try and avoid
them all in all (more of that in the concentration bit just ahead)
It is much easier to keep the insects out of the house by shutting the door than by
leaving it open and preventing it with a broom
In most mental training methods regarding emotions, if they arouse we train to control
them not letting them influence our behavior.

Nevertheless there is one exception to this rule.

Sometimes a person can use an emotion, and harness it in his favor. For instance
anger, if harnessed correctly, can be a way to overcome fear, and "pump up" the
adrenaline in a productive manner and direction. However we need to beware not to
over do it

Concentrated - Maintains his concentration and focus, and does not

allow himself to be distracted by anything
When reaching full potential of this state of mind through mental training
It is referred to as: empty mind, zen mind, in the zone To learn more...
This state of mind can supply a lot of the warrior mental qualities mentioned above.
If before we referred to the emotions, now we are referring to the thoughts
It is very important, to keep the mind clear, preventing any thoughts to run around in
the head.
The only thoughts should be specific for the situation escape routes, potential
weapons, in sport - the fight plan/tactics, and so on.
Nevertheless, the moment engagement begins during a fight or battle, we should try
to clear all thoughts, this is the time to work on auto pilot thinking will reduce our
reaction time!

Learn The 7 Keys to Superior Fighting Speed...

The absolute best vehicle for accessing the seven keys to
combat speed is the Speed Loop(TM) training system. The
Speed Loop training system is designed to isolate, transform,
maximize, and integrate the seven attributes of fighting speed,
including:
1. Visual Reflexes: Exceptional visual reflexes allow you to
recognize, track, distinguish, adapt to, and counter movements
with precision and confidence.
2. Tactile Reflexes: Learn to instantly feel what the opponent is
attempting to do by quickly interpreting the direction of his body
force. Ninety-five percent of all fights end up in close range. Be
prepared!

3. Auditory Reflexes: It is important to react quickly to what

you hear. If you have ever experienced blind sparring, or fighting
in the dark, you know the importance of this attribute.
4. Adaptation Speed: This component deals with your mind's
ability to instantaneously select the perfect action in response to
an attack or opening. Learn to respond quickly, accurately, and
seemingly without thought.
5. Initiation Speed: It's not how fast you move, but how soon
you get there that really counts. Train yourself to make your
movements felt before they are seen.
6. Movement Speed: Movement speed is the ability to quickly
transfer part or all of your body from one place to another. It is
the speed that is most recognized by the public at large. Don't
be concerned with "demonstration" speed. Focus on developing
the "applied" speed that will help you overwhelm and subdue an
opponent in seconds.
7. Alteration Speed: Learn to quickly change directions in the
midst of movement. Through mastery of body mechanics, you
can develop the ability to stop your movement instantly...just in
case you initiate a wrong move.
In addition to the seven keys, you will receive bonus
information on developing speed hampering skills for
complete speed development. Speed Hampering is the ability to
effectively slow down the opponent's reaction time to your
attacks. Having good speed hampering skills will enhance your
ability to confuse, immobilize, and defeat an opponent.
Use the innovative Speed Loop training system and you can
maximize your speed and power for MMA, martial arts, boxing,
and wrestling.

General Mental Training

Mental training in a martial art is of the utmost importance!! As we set out to do in the
beginning, we have examined its qualities, purposes, advantages and disadvantages
through the eyes of a fighting art.
But by no means does it stand alone. For those of us who are looking for mental
training which will improve our mental ability in general, the martial arts can be an
amazing platform and tool for improving.
We must,however, first understand what it is we set out to achieve and what are the
ways for us to reach them.
Begin by learning more about mental training ideas, methods and drills which will
improve and develop your mental ability!
Improve and Develop avoid your comfort zone, and work towards your goal from
different angels
Learn about Meditation in a Martial Art
Learn more about Hypnosis in a Martial Art
Learn more about Mental Endurance in a Martial Art
Learn more about Mental Imagery in a Martial Art
Go from Mental Training to Physical Training in a Martial Art

Learn about Martial Arts Techniques Training

Return from Mental Training to Home Page

Footnotes
* We dont refer to a battle, because a battle always implements life and death
situations and fight can mean both.Go Back
** This will be a concept we will refer to many times in this site. Meaning - what is the
worst case we need to prepare ourselves to deal, with in a rationale situation?

For example: In the boxing ring, we might want to prepare to face an opponent thats
faster and stronger then us, but there is no need to prepare or adapt our technique for
someone that is out of our weight category. In the street, we might want to prepare
and adapt our technique and strategy, to a very big guy that over-weighs us and over
towers us, but there is little need to prepare for someone holding a grenade (In
which case run and pray)
Furthermore, it is preferable to train for the worst situation ,and let reality "surprise"
us with an easier scenario, then the opposite - When in reality it's a worst
situation)Go Back
*** This is such an important point that we risk repeating our selves for the sake of it
being understood:A fight is not a normal situation for a human to be in, it is usually a
very extreme situation!!
Extreme situation call for extreme measurements and actionsThe qualities
mentioned, are all qualities which are important as measurements for a fighting
situation. Not for everyday, routine behavior, frame of mind.

Other references for quality martial arts training and thinking are
Martial arts development
And
Sparring in the martial arts

Learn great new strengthening exercises

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