Balancing Exercise and Inner Training

Like many people, I use martial arts as a way to get a good workout. I've always joked that without karate, I would probably weigh about 500 pounds. Going through katas full power, snapping the bo around, and blasting through the punching bag all provide an excellent workout. So does sparring at a fast and intense pace. At one point I believed if I didn't leave the dojo with a sweat-soaked uniform, that I didn't work hard enough and had wasted the class.

After receiving my black belt, I realized that there was a lot more to training than pushing these physical limits. It is one thing to fly through katas, but it is another to actually feel the moves and to understand them. This higher level training is only possible to achieve by going through things slowly and methodically. The same goes for sparring. The only way you can improve and eliminate bad habits is to slow down and cut out all the unnecessary movements. To ask yourself "Why did I just throw that front kick?"

That being said, there is also a place for physical exercise in martial arts training. Without endurance and muscular development you will not last very long performing katas, while sparring, or in self defense. Push-ups, sit-ups, squat-thrusts, and bag training help turn our bodies into efficient tools capable of delivering devastating power when necessary. Having the ability to sprint or run away from an altercation is just as important.

I believe that you need both components in order to be a well-rounded martial artist. The difficulty is managing to balance them out. Sadly, most of us do not have the luxury of being able to train at a gym for a couple of hours, and then to train in the dojo. So how do we work in both sides of our training?

Training on your own is very important. Getting to class early or staying late and slowly going through katas is always a good idea. Even 15 minutes will make a difference.

Vary your goals during sparring. Pick a few rounds to slow down and to work with your partner, regardless of their rank.

Take advantage of the endurance training during class. Perform all these exercises to the best of your ability and without any excuses.

Think about martial arts during the day. One thing I love doing is looking at people walking by or standing in line at Wegmans, and imagining how I would best unbalance them.

I'm sure there are other ways to fit in both sides of martial arts training. Feel free to share your own ideas and methods!  

Photo by Federico Stevanin  

Taking a Hit to the Solar Plexus (and staying on your feet)

Post By: Meghan Orfitelli

As soon as the blow lands, you know you’re in trouble. Your breath rushes out, pain shoots through your chest, and if the hit was hard enough, your vision cuts out briefly. Suddenly, you’re fighting, not to hit your opponent, but just to stay on your feet.

A blow to the Solar Plexus, that soft patch just below your breast bone, can end a fight. It can, in a worst case scenario, lead to massive internal injury and even death. Aside from blows to the head, hits to the Solar Plexus can be some of the most devastating strikes allowed in sparring.

The best way to deal with a hit to the Solar Plexus is, of course, not to get hit there. Sometimes however, taking that blow is unavoidable or is the lesser of two evils. When faced with the choice of blocking a blow to the head or a blow to the body, I will always choose to take the hit to the body.

One of the most important things to remember when you do get hit in the solar plexus is not to panic. Even though it doesn't feel like it, you will eventually be able to breathe again. Keep your guard up, maybe give up a little ground, buy yourself time. Don’t try anything crazy right now, no jumping spinning crescent kicks. If you need to, throw some quick strikes to back your opponent up, but realize that right now, you just don’t have the breath for anything spectacular. You are strictly on defense duty right now.

The next thing you need to do is evaluate. How badly are you hurt? Are you in imminent danger of throwing up or passing out? Sometimes calling a fight is the best option. You can’t learn if you’re not conscious. If you have to call the match, put your arms above your head to stretch out your chest and give your lungs some space. Concentrate on getting your breathing under control. Sit out a round or two if you have to, and then evaluate if you can get back in a match.

Assuming you’re not too badly hurt to keep fighting, realize that you’re going to have to spare a bit of your concentration for keeping your breathing under control. Your Diaphragm just took a hit, and it’s not going to want to work smoothly for a while. Try to keep your breathing as even as possible. An easy way to regulate your breathing is to breathe in through your nose and out through your mouth. Breathe in for three counts, and out for three.

Once you’ve gotten your breathing under control you’re golden. Remember however, like with any injury, if you’re still feeling it a couple days later, it may be time to get yourself to a doctor.