Exercise: How Should A Martial Artist Train?

The question of how to physically prepare oneself for combat is a complex issue with much to consider.  First, answer the following: what kind of fighting style is being considered?  What are the demands of the art?  What are the weaknesses this training will correct?

With these considerations, specific methods can be derived.  To select a method, look at the champions of that method of conditioning.  The physical build of world champions will reveal the bodily adaptations common to a particular form of exercise.

However, even knowing the best exercises is not sufficient to know which ones to use.

To begin to consider what physical qualities are necessary to achieve greatness in the martial arts, let's consider three body types characteristic of the best fighters in the world, regardless of race or age:

SMALL 160 pounds and less

This build is well suited to quickness and agility of technique in striking.  It is a disadvantageous build for clinching and grappling though superior technique can compensate.  Small fighters are well advised to focus their efforts on fire, water, and wind arts as well as combinations of these three, such as lightning.  All of these styles are discussed in my writings on Tenryukudo Bujutsu.  Below are 2 world class small fighters.



Bruce Lee



Manny Pacquiao

MEDIUM 160-200 pounds

This is the size range of the average American male.  This size is useable for striking, clinching, grappling, and every other range of combat.  This size can focus on fire, water, wind, or earth arts with moderate success.  Below is an example of medium sized world class fighters.



Georges St Pierre



Chris Weidman

LARGE 200+ pounds

This weight range is characterized by either excessive muscle mass or excessive fat deposits.  This style is greatly advantaged in clinching, grappling, and brute force techniques but is disadvantaged in speed.  This body type is almost exclusively advantaged in earth styles due to the ability to rely on sheer size alone as a means of defense, though this body type can excel in water arts as well, so long as strength does not dominate technique.  Wood is another suitable art element for this build, expressed in self defense karate, catch wrestling, and other hybrid styles.


Brock Lesnar


Taiho

Knowing one's size range enables a martial artist to better select physical exercise to suit their body type, to compensate for physical shortcomings, or to partially develop traits of an incompatible body type, such as superior strength in a small fighter, or superior agility in a large fighter.

With the exception of sumo and other unique sports, the ideal martial artist should possess minimal bodyfat, a high level of cardiovascular fitness, and great muscular strength of the entire body with special emphasis on the core, shoulders, and legs.

Future posts will explore different conditioning exercises and ways of customizing these exercises to suit the three body types.  This blog endorses the use of calisthenics and full body cardiovascular training as a primary method of physical conditioning with weight lifting as a supplemental aid for muscle maintenance.

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