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We train in a freestyle martial art, which is based largely on Goju-ryu karate, with heavy influences from Jujitsu, Judo & Muai Thai. The focus of our style is self-defence which is effective & practical, rather than focusing on competition point sparring, competition kata, or cage fighting. Being 'freestyle' gives us the best of all worlds - techniques based on traditional styles (rather than only one style), and an ability to amend our practice if we find something to be more effective or practical. Nothing is set in stone. Be like water, my friend.
Training happens twice weekly, with a class generally lasting an hour. There are sessions specifically for smaller children, sessions specifically for older children, and 'senior' sessions - Senior sessions may have children in their early teens if they're of a senior belt. There's also a class specifically for black belt students, or those approaching black belt, with these usually lasting 30 mins and immediately following a senior class. The general classes will cover and re-cover fundamentals and, depending on the level and age of the student, look to introduce new concepts and techniques as the student becomes ready. The classes range in intensity from talky, slower paced technique-focused session through to sessions dedicated entirely to sparring.
The sparring we do in a general class is what we call "minimal contact", with this being a judgement made by the students and teacher engaged in the sparring. There is no full-blooded striking in these sessions - the intensity of these is quite like that of a judo session entirely dedicated to their version of sparring - We don't do full-blooded striking for the same reason they don't actually snap arms. I really like the entirely sparring sessions and the entirely talk sessions, they feel like opposite sides of a cool coin :)
There's aspects of in-class training that can be definitely helped by training in the gym, on a bike or on the track. There's a limit to the kinds of strength and endurance training that can take place in class - Most of this seems to be based around push-ups, sit-ups, squats, and shuttle runs. When I first started classes these were the only exercises I was doing, and in a very real way, nothing is better than something. When I first started class as a white belt I weighed in at 100kg - 20kgs of that was cheese and ice cream. Push-ups, sit-ups, squats, shuttle running - and sparring - was what I needed to get moving again and start back on the path to fitness.
These days I have a moral objection to push-ups and sit-ups/crunches, so I only do them when necessary ;)
Now, I take this strength and endurance training to the gym. It's where I work on things for martial arts, not "body sculpting", bulking or lifting huge numbers. I recommend you take the same approach. That's a sweeping statement to recommend a fitness approach, I know, but I think it's true. Personally, if I start to lift heavy and my weight goes over about 100kg then yes, my strength is high, but my cardio goes to shit because I have to haul 100kg around. Bad cardio means a very real struggle if sparring goes longer than 20 seconds - which it does. It's not a good state of affairs. A good boxing regimen should see you do well and you can amend it as you see fit (for those of us with a more kicking style than boxing). If your cardio is bad and you need to defend yourself for more that 20 actual seconds, you're in trouble. By the 21st second you're defenceless. You take it to the ground because you're tired, but you're tired, so you'll get flogged down there too. Not a good state of affairs.
I'm currently ranked 'Shodan' and I'm working towards 'Nidan' in March 2024. This particular grading gets called 'The Martial Arts Marathon', because the grading will be a marathon in a few ways. Generally, it will involve displaying set kata (Seienchin, Tensho, Sanchin & Saifa) as well as a kata I'm devising with the working title of "Within Reach". I'll probably publish the map & descriptor of this kata here at some stage. I will need to show two bunkai for each of the kata (making a total of 10 bunkai). The final physical part of the assessment will be quite a lot of sparring. In all, about 30 minutes of fighting broken into 12 - 15 rounds. This is the daunting part of the grading - my physical condition needs to be very good. This is also why bad cardio is unacceptable.
Another reason it's a marathon is I will also need to present a work of original research, which will take a significant amount of time to complete. I have thoughts for its concept and direction, and if appropriate, I may publish a final draft here.
Gemlogs related to Martial Arts are found here: