Fit to fight?

I guess there are two elements to this. Firstly, there is the pragmatic element. I like to think that we have three interdependent elements that ensure effectiveness:

• The Technical (i.e. our technique is developed to the point where it will work under pressure)
• The Mental (i.e. we are psychologically conditioned to function under the extreme stress of all out conflict)
• The Physical (i.e. we are physically able to function)

All three need to come together to ensure effectiveness and if any element is lacking then there will be problems.

In this context, the term “fit” should be thought of not as “healthy” but as “fit for purpose”. If we are talking about pure pragmatism then we are fit for purpose if we can explosively deliver masses of high energy techniques in 30 seconds or so. It’s more about “how much we can do” than “how long can we last”. What we need is the fitness that enables us to do a lot in as short a time as possible. “Endurance” does not really play any part.

As a back up, I feel we should be able to keep going at a very high pace for 2 minutes though, just in case. If a drill goes longer than that (which can be fine for other types of training), there is certain to be a drop in intensity and keeping that intensity is vital from a combative perspective. In the words of the always to the point Peter Consterdine, “Anything you can do for longer than two minutes isn’t ####ing hard enough!”

If we can go off ridiculously strong for 30 seconds (primary fitness) and can keep pushing it for up to 2 minutes (back up fitness) then I would say we have a solid foundation in place.

Lee Richardson wrote:

How fit do you have to be for karate? And what do you do to get fit enough?

For the self-protection aspect of karate, I would say you are fit enough if you have the above. And it is high-intensity combative drills that we should be concentrating on to develop that fitness.

Those wanting to take their martial arts to a high level will need to develop are more rounded fitness program to supplement and support the core training which will no doubt include cardiovascular training, weights, stretching, etc, etc. However, the person who trains 2 or 3 times a week should definitely focus on their core skills and stick to technique / combative / pad-work drills (i.e. like the Extreme Impact stuff) in order to develop specific fitness as they will not have enough time to devote to “secondary forms of training”.

Away from the combative, life-preserving side of karate; the secondary element is the “life enchasing” side of karate. For this I would say that a general all round approach to fitness has many benefits and a person who also has a view to the “do” side of things will want to take that into account too.

As is always the case, the deciding factor will be the actual goals of training. What specifically are you training for? What do you need to be “fit for purpose”? Because karate has so many facets and aspects, there is no single “one size fits all” answer to the level (and type) of fitness needed for “karate”. I think the early part of this post covers the self-protection side though.

All the best,

Iain

Iain Abernethy wrote:

 “Anything you can do for longer than two minutes isn’t ####ing hard enough!”

I'll be using that one!

Gary

Gary Chamberlain wrote:

Iain Abernethy wrote:

 “Anything you can do for longer than two minutes isn’t ####ing hard enough!”

I'll be using that one!

Gary

Great quote!

Though I'm not sure my wife would think the same...

My initial response when I read this yesterday was that in order to do karate with any level of expertise requires not only technique but also requires good fitness. I'm not just talking about fitness for sporting or self defence applications, but general training as well. Its pretty obvious to me which of my students do not train outside the dojo (or even in another dojo for that matter), because as soon as the intensity increases they start to struggle fitness wise, and subsequently their technique turns to sh*te.

In hind sight, I couldn't describe it better than "requires good fitness" because I hadn't fully thought it through. I think that Iain's post pretty much sums up my thinking especially for those involved in the sports and self defence aspects of karate. For those people that attend classes for fun and/or fitness, I think an analogy with running might illustrate my thinking. As a minimum these people should be able to switch from a walk to a jog without any problems, and even do short sprints, but being able to do a marathon is not required (unless the individual chooses to do so). It is up to the individual to tailor the intensity to suit themselves.

Hi guys,

While I agree with pretty much all of the above I would like to make two observations. With the general advice to flee at the first opportunity, being able to run, perhaps for more than two minutes, is a self protection fitness factor. Two illustrations. My 15 year old daughter is a very able young martial artist. However, she is also an excellent sprinter and enjoys cross country running. I would bet on her escaping from most thugs out there.

On the other hand, I have a friend in his seventies who could never flee from a situation.....

Like with all things, fitness has a context.

Stu.

Hi Stuart,

Stuart Ashen wrote:

being able to run, perhaps for more than two minutes, is a self protection fitness factor.

Totally agree with the sentiment, but can anyone sprint flat out for two minutes? I’m not even sure that is humanly possible.

We want to get away quickly and that type of running will not be a “jog”, but a flat out “everything we have” burst so I would again suggest the “fitness” originally suggested is what we need.

To paraphrase Mr Consterdine, if we can run away for more than two minutes we were not running fast enough to get away in the first place.

Also if safety is more than two minutes away then there is an awareness issue that needs addressed. How do you end up in a situation where a criminal can give chase, with no fear of getting caught or being interrupted, for over two minutes and where no help or shelter cannot be found within that distance? We also want to run so quick that we lose them, not have an extended chase over miles.

It should also be noted that we have to “escape” before we can run and that those skills – breaking free, striking, “skittle shooting”, etc – also needs to been practised in the dojo. Those drills will develop the fitness needed to burst away. Having good CV to back that up trough running training is great, but if we have limited training time (as was suggested in the original post) then I’d stick with the “explosive burst” as that is most relevant and will most likely what is needed.

Good to have rounded fitness, but not possible for the twice a week trainer.

All the best,

Iain

Iain,

I can't argue with that, and I agree that its the initial sprint away that is most important. I think adrenaline would ensure that we do that anyway.

Any thoughts for my older friend? It seems to me that if he has to stop and fight (assuming all attempts to defuse the situation have failed), he is led towards using more dangerous techniques to ensure a reasonable chance of escape. In the context of this topic, I might ask for advice for the totally unfit/unable to actually run etc. Perversly, he has the time to do cardio every day, as well as his dojo training.

Regards,

Stu.

Stuart Ashen wrote:

I agree that it’s the initial sprint away that is most important. I think adrenaline would ensure that we do that anyway.

No doubt adrenaline will help, but training is needed to ensure the body can deliver.

Stuart Ashen wrote:

Any thoughts for my older friend?

It’s an interesting one that. Realism has to come in here and an out of shape 70 year old is as unlikely to be able to fight their way out as they are to be able to successfully outrun their assailant.

To be able to harm us the criminal element needs the motivation, the opportunity and the ability. The older gentleman may have to accept that on the “ability” front they are likely to be outgunned. The emphasis therefore has to be firmly on removing the motivation (avoid being out and about with valuables, etc) and the opportunity (keep awareness high and avoid all potentially dangerous situations).

Everyone should so that of course, but the physically able have a better “ability” back up. The old and infirm have to accept that they are vulnerable on the ability front and as instructors we need to be realistic about what can be achieved physically from a combative perspective. Plenty of benefit in generally keeping in shape though even if it fails to give the ability to out fight much younger and more able assailants.

All the best,

Iain

I'm a little late posting on this topic, but I think your physical training has to inhance your fighting prowess. Yoga may be fine for developing relaxation and agility, but it's usefullness for developing explosive power is limited.  Hand to hand fighting is one of, if not the most, intense activities you'll ever engage in.  Therefore explosive power and stamina are needed. Clean presses, dumbell snatches, olympic style lifts, kettlebells and drills combining both weights and bag are essential. For instance doing 3-5 clean presses followed by a minuet of blitzing the bag then repeating the process over and over until you can't. Running is fine, I used to do long distance myself, but often fighters mistake it as the solve all end all for endurance. Not so, hand to hand fighting requires every fiber of muscle in your body as well as every ounce of breath. Unless of course you're carrying a firearm then all you have to do is point and aim.

Mike R

Thanks Iain,

Good sense as always.  Its a question that will become relevant to all of us one day.

Regards,

Stu.