This section covers all aspects of martial arts fitness such as stretching, strength training, flexibility, conditioning, balance, etc. These Black Belt Wiki martial arts fitness categories provide you with written and/or video instructions for a wide range of exercises and workouts. In turn, these exercise routines will help you to become a more powerful and better conditioned martial artist. Most martial artists strive to improve their physical fitness in order to have stronger punches & kicks, outlast opponents in the later rounds of a sparring match, overpower grappling opponents, etc.
All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program.
Martial Arts Fitness Sections – with written and video instructions
- Agility Training – Drills to improve martial arts agility (i.e. how to avoid a strike).
- Balance Training – Balance training is used to improve coordination and stability during training and matches.
- Bodyweight Exercises – Bodyweight exercises are strength & conditioning exercises that only use the weight of your own body. These exercises do not use any gym equipment (i.e. dumbbells). Bodyweight exercises are perfect for home & dojo workouts.
- Calories & Martial Arts Training – A quick look at the calories burned during martial arts training and related physical activity.
- Conditioning Drills – These conditioning exercises are used to improve martial arts stamina so fighters can outlast their opponents in the later rounds of a sparring match.
- Flexibility – This section looks at exercises and stretches that are used to improve flexibility.
- Foam Roller Exercises – Many athletes use foam roller exercises to reduce muscle tension, loosen muscle “knots” and help range of motion.
- “Functional” Strength Training – Exercises designed to mimic and enhance natural movements used in sports and martial arts.
- Hojo Undo – Supplementary strength & conditioning exercises used in Japanese martial arts, esp. Karate.
- Isometric Exercises
- Kettlebell Workouts
- Kicking Power – Drills & tips to improve your kicking power.
- Medicine Ball Workouts
- Plyometrics Training – Plyometric exercises are used to develop explosive power & quicker reactions.
- Punching Power – Drills & tips to improve your punching power.
- Reaction Drills – Drills to improve a martial artist’s reactive “quickness”.
- Speed Training
- Strength Training – This section includes traditional and modern martial arts strength training programs.
- Stretching – Stretching is used by martial arts to improve flexibility and reduce the potential for some training injuries.
- Warm Up Exercises
- Yoga – Many martial artists use yoga to improve their flexibility, balance and core strength.
Physical Fitness Questions
What are the different components of physical fitness?
The components of physical fitness training include agility, balance, endurance & stamina, flexibility, reaction time, strength and speed. Workouts focused on these fitness components often result in improved athletic ability and sports performance. These workouts need to be supervised by skilled professionals in order to maximize potential fitness gains and reduce the potential for training injuries. These workouts should be combined with sports specific drills in order to improve overall athletic coordination.
What are the benefits of physical training?
Some of the potential benefits of physical training include better agility, quicker reaction time, enhanced strength, faster running speed, increased stamina, weight loss, more athletic physique, potential health benefits (i.e. cardiovascular benefits), etc. However, you should always see a doctor before starting any physical fitness program because they can tailor an exercise program based on your medical conditions and/or warn you of potential risks based on your medical history.
Is martial arts a good workout?
Martial arts training can provide an excellent workout due to the conditioning and strength training provided in many martial arts classes. Beyond the desire to learn self-defense, martial arts students often join martial arts schools in order to workout and improve their overall physical fitness. Potential martial arts students should watch several classes and/or attend a free introductory session in order to better determine the intensity level and type of workout provided by an individual martial arts school. However, you should always see a doctor before starting any physical fitness program because they can tailor an exercise program based on your medical conditions and/or warn you of potential risks based on your medical history.
Does martial arts build muscle?
Martial arts training builds some muscle due to the frequent use of body weight exercises by many martial arts schools. Muscular strength is also developed through strenuous drills (i.e. heavy bag workouts) and sparring sessions. Nevertheless, many martial artists do additional strength training outside of their martial arts classes in order to maximize their punching, kicking and grappling power.
What is muscle endurance good for?
Muscle endurance is good for sustaining repeated actions such as the ability to throw numerous strong punches throughout a sparring match. Muscle endurance can be improved by strength training that utilizes a high number of repetitions (i.e. 50 push-ups) and exercises that are sustained over a long period of time. The lack of muscle endurance can cause athletes to underperform during longer matches.
Karate – Hojo Undo Strength Training
Shaolin Physical Fitness Training
Kyokushin Physical Fitness Training
Martial Arts Fitness – Push-Ups
Image From Wikimedia Commons