Why Conditioning is Your First Technique by KJN James R. Hogwood, PhD.
Self-Defense can be found in everyday activities, all sports and physical fitness training. We all look at the Martial Arts as a mysterious ancient form of self-defense, but what we fail all too often to understand is that without preparing our bodies we could not perform the complex moves that require agility and quickness.
So, let’s look at the three levels of human conditioning and the order in which they must be developed.
Level One; Stability training developed with flexibility and balance. The goal is to develop a greater range of motion in all planes of movement. It is said that once the human mind senses a problem within its own equilibrium, the mind will take over all functions until balance has been restored, making it impossible to defend oneself. Stability comes from balance training in the ankles, knees, hips and core. To develop balance the individual must also have flexibility throughout the range of motion.
Types of stability training include but are not limited to;
Level Two; Strength training cannot occur without the stability of the joints and kinetic chain. It you cannot balance the barbell or hold your core tight you will not be able to increase the weight load, and therefore will not be able to develop gains. Strength training will increase muscle mass and joint function. With greater strength we can perform more advanced movements. It is important to develop strength in all planes of motion prior to power training.
Types of strength training include but are not limited to;
Body Weight Exercises
Heavy Bag Work
Level Three; Power training can only be performed once Stability and Strength training have been developed in all planes of motion. Simple said cardiovascular, flexibility, balance and strength training are mandatory. Once levels 1 and 2 are accomplished, level 3 power training can commence. Power training is training that forces an individual to function with control in all planes of motion. Power training is also known as agility. Agility: the ability to functionally move with power in all planes of motion.
Types of power training include but are not limited to;
All planes of motion; transverse, sagittal, and coronal. Transverse plane: the circumference that divides the body’s top half and bottom half at the waist. Sagittal plane: the circumference that divides the body’s left half and right half down the center. Coronal plane: the circumference that divides the body’s front half and back half at the seams line.
Respectfully Submitted Grand Master James Hogwood
The National Self-Defense Agency, Inc 501c3
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