5 Simple Rules to Improve your Martial Arts Training

Posted by

Many Martial Artists around the world have simple "must follow" rules to improve their performance and enhance their training abilities. Some are more strict than others, and some, in my opinion, are a little superstitious if you will. Here are 5 simple rules to follow, before and after your training. These simple rules will help you in the long run with things like recovery, performance and cardio.


There is no question about it, your diet is the number one thing that can prevent you from having the most incredible training or sparring session of your life. What you put in your body is a direct correlation to how your body feels, performs and recovers. In turn, that takes a toll on your mental state. Which can make or break you in a fight! The rules for your diet are simple...

~Fuel up before training! Never train on an empty stomach. Eat about an hour or so before training to improve your energy, focus and intensity during your training sessions

~Eat protein. Protein contains amino acids that are useful in building your muscles and spiking your metabolism. 

~Avoid empty calories. Stay away from foods that don't serve a purpose. We all like a little biscuits and gravy every now and then, but the nutritional value is almost nothing...hence the term "empty" calories. 

~Eat several small meals a day. Dont skip meals, this will cause you to get hungry and crave those unwanted foods that will deter you from staying on track with your diet!


Water is essential to good health, that is no secret. But are you drinking enough water daily to support what you are sweating out?  The general rule of thumb that everyone has heard before is 8 glasses of water a day. But is that appropriate for someone who trains hard in Martial Arts? The simple answer is no. If you engage in any activity, especially Martial Arts, that includes any intense exercise for more than an hour, you need to drink at least 1.5 to 2.5 more cups of water per day. During long bouts of intense training, it is best to consume a sports drink that contains sodium. This will help replace all of the sodium lost in sweat and can drastically reduce the chances of developing a life threatening condition called hyponatremia. Also, continue to replace fluids after you're finished training to help your recovery the next day.


I am sure you have at least heard the term "mental defeat" and in some cases, even experienced it first hand. This can be something that gets better with experience over the years of fighting or training. It is important that you are infinitely confident with your abilities and actually see the outcome going in your favor. This can usually be helped with meditation or some form of getting your mind "empty" before your fight or training session. It is also very important that you do not let your emotions take over in any situation. When you fight or train angry and let that emotion take over you are now not as in control of your mental state as you should be. It is important that you calm yourself down and refocus that energy into a positive mental state to get you through what it is that you are doing at that moment. This is something that does not come as naturally to some people, so it is imperative that you practice meditation to clear your mind and refocus yourself.


It is important to stretch not only before and after your Martial Arts training, but EVERY SINGLE DAY. Even on your off days of training. Morning time, when you wake up, is the best time to get in your first stretch of the day. This will get the blood flowing and increase suppleness to the muscles. It is important to stretch slowly and consistently to avoid injury. It is also very important not to bounce while stretching because this will actually cause the muscles to tighten up and could cause serious injury. If you overstretch and injure the muscle, you have to go back to a lower level of flexibility and start over. So set your stretching goals over a period of weeks or months, not days, for best results. A stretch machine is a perfect way to do this and reach your stretching goal safely and easily.

Purchase your stretch machine here...


This seems like an obvious one, but it sometimes is the hardest one to follow. Those days when you feel like you just don't have it in you and it's just so tempting to go home, sit on the couch and eat a gallon of your favorite Blue Bell ice cream......GO AND TRAIN!!! It is usually the best training session that you will have on nights like that! It is so much more rewarding to go and kick someones a** then it is to think "Dammit, I wish I went to class tonight" We have all been there and it is hard to snap yourself out of it sometimes. But just remember, whatever your goal is with your Martial Arts training, you can get there as long as you are willing to do the work!!

comments powered by Disqus