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International International Ch'ang-Hon Taekwon-Do
Federation
HEALTH & WELLNESS
CORE TRAINING
FOR MARTIAL ARTISTS
by Master Aaron Fruitstone,
CSCS, NSCA-CPT, ICTF 7th DAN
Wellness Committee Chairman
Recently, there has been
a trend in the fitness market towards functional training. This article will address what that means, functionality
and specificity, and will delve into core training for the needs of martial artists. As with any exercise program,
be sure to contact your physician or conditioning coach prior to making changes to your current routine.
FUNCTIONAL TRAINING
The idea of functional training
is fairly simple. By evaluating everyday movements, exercises are adapted to train the muscles involved in those
movements. For example, how a person gets up out of a chair is evaluated, and, if the functional technique can
be improved by using or training different muscles, or if imbalances in ordinary movements are noticed, those muscles
are identified and specific exercises are used to strengthen the overall movement and bring up any weak links.
While this concept seems fairly simple, many people in the fitness industry have complicated training beyond purely
functional to non-functional methods. Most everyday activities are done on fairly stable surfaces, so the introduction
of unstable surfaces (i.e. Swiss balls, Dyna-Disks, etc.) for non-specific functional training is not an appropriate
methodology. In fact, recent research has determined that, due to the decreased training loads necessary for proper
technique using unstable equipment, the muscular development is actually less efficient than more traditional training.
Knowing this, we must then take a look at specificity of training.
SPECIFICITY
In a nutshell, specificity
is taking functional training and adapting it to the specific demands of an athletic task. For example, in the
evaluation of runners, stride frequency and stride length are the 2 factors most responsible for speed. By evaluating
the technique of a runner, and knowing the normal muscles involved, a program is designed to develop the nervous
system and muscles contributing to increased speed. The hip flexors, hip extensors, quadriceps, hamstrings, calves,
and upper body musculature all must be properly trained for strength, endurance, power, and flexibility, in order
to ensure maximum injury-free potential of the athlete is reached. In the striking martial arts, this becomes much
more complicated; as movements travel on every plane, flexibility and power are paramount to success.
THE "CORE" AND CORE
TRAINING
Using the word "core"
in describing a particular type of training has become trendy. It is nothing more than training all of the muscles
involved in posture and support. Because it is composed of multiple layers of muscle, it is important to develop
all of the muscles effectively and correct any imbalances before an injury occurs. Use of specific core exercises
as they relate to martial arts will be discussed below.
As identified earlier, martial arts training takes place on every plane: transverse, frontal, and saggital. That
means the entire complex of muscles must be addressed. Exercises to increase flexion, extension, lateral flexion,
and rotation of the spine and waist, as well as exercises devoted to the increase in muscular endurance of these
areas are necessary for optimal, injury free performance.
EXERCISES FOR SPINAL FLEXION
1) Swiss Ball Crunches:
Position yourself on a
Swiss ball so that your feet are slightly wider than shoulder width, feet flat on the ground, and the ball contours
from your pelvis to your mid-back. Your upper back and shoulders should be off the ball at the start. With the
hands laced together behind the head and the chin in a locked position away from the chest, descend into a crunch
by contouring the ball until your upper back and shoulders follow the curve of the ball, touching the ball with
your shoulders if you are able. From the bottom position, crunch upward until your abdominals have reached their
maximum contraction, which usually occurs around 30 degrees of flexion. Slowly descend and repeat for the desired
number of repetitions and sets.
2) Hanging Leg Raises:
Hanging from a chinup
bar with the arms completely extended, put your legs together, feet touching. From this starting position, slowly
raise the legs, knees slightly bent as high as you can, flexing through the pelvis. Lifting higher equates to greater
abdominal use, so try to lift very high. Slowly descend back down to the starting position, and repeat for the
desired number of repetitions and sets.
3) Plank:
Lying prone, prop yourself
up by resting on your elbows, toes tucked under, as if in a pushup position. Place your hands together, or palms
down on the mat. Contracting your abdominals, lift your hips off the mat, making your body straight, while keeping
the head neutral. Imagine that you are pulling your body together with your waist as the hinge, but maintain the
straight position. Hold for 30-60 seconds, rest, and perform for the desired number of sets.
EXERCISES FOR SPINAL EXTENSIONS
1) Superman Back Extensions
Lying prone with your
arms extended over your head (like you are trying to fly), point your toes. Keeping your head neutral, elevate
your arms and legs off the ground by contracting the muscles of your low back, gluteals, and hamstrings. Hold for
1 second at the top, then lower and repeat for the desired number of repetitions and sets.
2) Alternate Arm/Leg Extensions
Position yourself so that
you are on your hands and knees, with your thighs directly under the hips and arms directly under the shoulders,
head in a neutral position. From there, extend one arm up as if reaching in front of you, while extending the opposite
leg out as if kicking someone behind you. Slowly lower the arm and leg together, and repeat on the opposite arm
and leg. Perform for the desired number of sets and repetitions.
EXERCISES FOR LATERAL FLEXION
1) Navy Seal Crunch (or Side
V-Up)
Lying on your side with
the legs completely extended, extend your bottom arm out so that it makes a 90 degree angle to the body at the
shoulder. Place the other hand (top arm) behind the head, as in a crunch. From this position, contract your obliques
by crunching the torso off the mat, while simultaneously lifting the legs off the mat, as though you were bringing
your body into a "V". Allow your knees to bend slightly on the way up, so that you can touch your elbow
to your knee, then slowly lower back to the mat. Perform for the desired number of sets and repetitions.
2) Side Plank
Lying on your side with
the legs completely extended, prop yourself up on your elbow of the bottom arm, and place the other arm completely
at your side. To execute this exercise, elevate your body up so that the body's entire weight is resting on the
elbow of the bottom arm and the side of the bottom foot. The body should remain absolutely straight. Hold this
position for 30-60 seconds, rest, then repeat for the desired number of sets.
EXERCISES FOR SPINAL ROTATION
1) Medicine Ball Wood Chop
Hold a moderate weight
medicine ball in both hands, standing upright with the feet wider than shoulder width, knees bent. Keeping the
arms straight, rotate the torso up and over one shoulder, as if trying to toss the ball over the shoulder behind
you. Rotate back to the opposite side and flex slightly at the waist, passing the ball downwards and past the body,
as if trying to chop with an axe. This movement should be done with moderate force and speed. Be sure not to lean
over too much during the downward part of the movement. Consider a single repetition as going both up and chopping
down. Perform for the required number of repetitions, switch sides, and perform for the required number of sets.
2) Hanging Twisting Knee
Raise
Hanging from a chinup
bar with the arms completely extended, put your legs together, feet touching. Slowly lift the knees by flexing
the pelvis, while simultaneously twisting the knees to one side. This contracts the serratus anterior, intercostals,
as well as the obliques. Lower back to the starting position, then perform the exercise, twisting to the other
side. Consider a single repetition as lifting and twisting once on each side. Perform for the required number of
sets and repetitions.
CONCLUSION
Core training is an important
part of any martial artists training regimen. Properly exercising the core may help in the prevention of spinal
and disk injuries, and allows for training at higher biomechanical forces. Proper technique while executing specific
exercises for the core ensures that the appropriate musculature is trained effectively. Make regular core training
part of your program.
Aaron Fruitstone is the owner
of Chi Taekwon-Do in Miami Shores. They offer Traditional Taekwon-Do and Brazilian Jiu-Jitsu classes for children
through adults, and are available to conduct seminars on a variety of related topics. For more information or to
inquire about classes, contact Chi Taekwon-Do at 305-759-6565, email at chitkd@netrox.com, or visit their website
at www.chimartialarts.com.
Reproduced with permission from Mr. Aaron Fruitstone.
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