Masaaki Hatsumi

How many of us training in the Bujinkan, or any other martial art, can truthfully claim that ability?  How long can you train?  How far can you push yourself?  In martial art, endurance, or the ability to “keep going” is defined in years, not minutes, hours, or days.  How can we create an effective training program that will instill in us the ability to continue, to endure?

Physical Endurance

Let’s begin by examining the concept of physical endurance.  There are 3 basic types of physical endurance:

1. Aerobic endurance
2. Anaerobic endurance
3. Strength endurance

We discussed the body’s 3 energy systems and how using the Tabata Protocol can effectively improve both the aerobic and anaerobic systems here.  Strength endurance is defined as the ability to effectively maintain muscular functioning under work conditions of long duration.  There are two basic ways to increase the ability of your body to do more physical work.  One is the continuous adding of weights, sets, reps, and time to push the body to create an adaptation to allow it to perform more work for a longer duration.  As we discussed previously in the article on GPP, the body’s capacity is expanded.  Progress is incremental and continuous for as long as one is able to keep increasing driving forces in the body.  The next one, however, is often overlooked in our “just add more volume” culture.  More is always better, right?  If one vitamin is good for you, take 4, that’s even better (please dont’!).  But, there is another way to allow the body to continue training in addition (no pun intended) to adding more work.  By removing restrictions in your body, like unnecessary tension or extra body weight or lack of flexibility/mobility in a particular area, you then free up resources in your body that were spent holding that tension that you weren’t even aware of on a conscious level.  These restrictions, once removed, allow even greater leaps in performance than simply adding more work.  When the 2 are combined, it’s a powerful combination!

How Do We Program It?

By programming our workouts so that we effectively build in both the removal of restrictive forces, while also increasing driving forces, we can maximize our progress.  This idea is present in traditional methods of Hatha Yoga in the form of balancing strength and surrender.  Contrary to popular opinion, yogi’s do not simply work to become more flexible.  They actively work to increase both strength and flexibility as complimentary opposites in order to achieve a state of balance.  Now, I’m not asking you to become a yogi here, merely pointing out that this is not a new concept at all, but has been used by traditional arts for thousands of years.  Our program for developing ninja-like endurance will utilize both joint mobility exercises and yoga asana (poses), as well as breathing exercises, to aid in the removal of restrictive forces binding your training and slowing your progress.  Next week I will be putting out an article on breathing exercises that can be used for relaxation, stress management, removing residual tension, and also for increasing energy – keep your eyes out!

For an example of some easy yoga postures that can start helping you right now, head over to my good friend Josh Sager’s excellent blog, Fretterverse, and check out my article on Yoga for Guitarists.   A free sample joint mobility training program can be obtained simply by signing up for the Warrior Fitness Mailing List at the top right of the page.  Sign up now and begin working on removing restrictive forces today! 

And, don’t forget to check out Warrior Fitness: Conditioning for Martial Artists for more exercises, options, explanations, and program design!

Stay tuned for a sample Strength Endurance Workout coming soon!

Related posts:

1. How to Train for the Endurance of a Ninja
2. Fitness Requirements for Bujinkan Martial Arts Training
3. Complete Warrior Fitness Training Program for Bujinkan

Recently I read a book called, Makko-ho: Five Minutes Physical Fitness, by Mr. Haruka Nagai.

Summary:

Makkō-Hō is a system which through regular practice can produce a huge range of benefits for just about anybody at any age.  This book gives a good clear breakdown of the four main exercises and also some detail on the science behind the purpose and results of the exercises.  Although not a complete guide to the system (which would be an impossible feat anyway) the material provides a great opportunity to begin study and try for yourself. 

So first of all what is it?  Makkō-Hō is a complete system of exercises for wellbeing created in Japan during the mid 1900’s by the father of the book’s author.  The main benefits of this system are: increased flexibility, symmetrical skeletal alignment, nerve stimulation, improved circulation, overall good health, and even increased libido.  The founder invented this system after having been paralyzed across half of his body and seriously ill after a stroke.  He was told that he would probably never work again and would need constant care for the rest of his life even though he was only 42.  Being a very independent character he was not ready to accept this future of boredom or to be a burden upon his family.  He obtained the idea of certain postures from Buddhist prayer positions which he maintained regularly.  Over time these prayer poses developed into four main exercises which are the core of Makkō-Hō today and at the same time he managed to heal himself dramatically.  In other words the system is on first glance extremely simple and capable of remarkable regeneration.  The exercises themselves are probably familiar to students of Yoga or Japanese martial arts.  In fact I have personally seen and practiced these exercises several times in the past in different settings.  However this book clearly demonstrates that in order to really get the full benefits the student needs to study very hard and if possible find a qualified teacher to help them have the correct form.  This book is in fact not just a list of exercises.

What is in the book? Chapter Breakdown

Two Kinds of Love: Overprotection and Discipline

The introductory chapter highlights all that is wrong with many aspects of society, such as our lack of willingness to experience hardship for the sake of long term benefit.  Essentially this early truth sets up the reader for the arduous nature of what will be required later.

Lack of Use Leads to Aging and Functional Failure

In this section Mr. Nagai describes much that most of us should now know. Perhaps the most remarkable thing is that this was written in 1972 describing trends of modern living and predictions that have since born out.

God Planned the Human Body as a Delicately Balanced Machine

For me this was quite an important section of the book.  Looking at the body as a whole system with constantly regenerating living cells creates a perspective that helps the reader to get an understanding of how Makkō-Hō actually works.
Maintaining Good Circulation

At this point the book introduces some basic concepts about the major role of healthy circulation and nerve tissue in the body.  Using common analogies these concepts are clearly presented to generate recognition of the importance of these systems.

The joints: Inspecting and correcting
In reading this area I had an epiphany of study.  Quite bluntly Mr. Nagai points out that if you can’t demonstrate full hip flexibility then you are, in a sense, out of shape.  I had to re-read this several times while I internally argued that only a small percentage of the population can do these stretches however I soon had to concede that going by averages in fitness is not going to get us all very far.

Structure of the pelvic zone and the hips
This section through diagrams gives some rudimentary understanding of the lower body.  It seems that a key component of Makkō-Hō is the importance of maintaining a healthy, aligned and supple structure in this area.

Makkō-Hō Exercises

 
This section includes the 4 main exercises of Makkō-Hō.  There are photographs and diagrams demonstrating both correct and incorrect form.  The information is extremely clear and well written.  It left me with little doubt as to the intended objective however I did find the exercises very hard to perform even with the constant encouragement that repetition would work eventually.

Some Rules for Practicing Makkō-Hō Exercises

Here the author again covers the strict nature of doing the Makkō-Hō correctly, but also provides some guidelines on how and when to practice.  The basic rule of course being “Keep doing it right, and keep doing it daily”.

Effects of Makkō-Hō Exercises

The effects range from physical to psychological benefits.  Obviously when dealing with exercises that improve stability, flexibility and circulation the noticeable changes will be small but accumulative.  They will also benefit in a wide range of situations.

What is Missing?

For some of us even the beginning postures may be very difficult to get into.  You may have bad form before you even begin to perform the movement in which case the exercise may seem impossible.  Mr Nagai does give us some clues about using cushions in some of the exercises but unless you have some confidence and imagination you may get stuck.  There are other books I have seen in Japanese that show progressions for all of the exercises and it is a shame that these are not included in this English book.  Also, although essential, I think these exercises need to be supplemented with other activities.  Five minutes a day may not make you ‘fit’ but they certainly can give you a solid base of fitness.

Real Makkō-Hō?

As with all systems it is easy to get fooled by those who do not have the required qualification to teach.  This book is from the son of the founder of the system and quite legit.  If you do pursue a study of Makkō-Hō then be sure of where you get your knowledge from.  The Makkō-Hō headquarters website is here (Japanese only so use Google translator at your peril).

In the US there are two qualified instructors listed there.

I have personally met and had a lot of great advice (plus encouragement) from Tomoko Horikawa.  She has a website that canbe found here, and is extremely knowledgeable.

Hopefully this relatively unknown art will spread more globally in the coming years.

About the Author

Tony Notarianni has been training in martial arts since the age of 12.  Up to this point, although quite active, he had very little interest in sports and fitness but that all changed over the coming years.  He started studying Sport as a subject at school and finally graduated with a Bachelors Degree in Sport and Exercise Science in 1998.  Although not a typical sportsman and not a great fan of any one sport, Tony was always keen to try new activities and considers the world to be literally full of physical experiences to explore.  Before graduation he was working at a sports complex where he was a lifeguard and could join and observe many different forms of exercise.  He also taught circuit classes and was a qualified personal fitness instructor.  After graduation he chased the dollar and ended up working in Software Development.  Although becoming more sedentary he still has a deep rooted interest in improving himself physically and developing his knowledge.

Related posts:

1. Warrior Fitness Book FAQs
2. Training as You Grow Older
3. The “Incomplete” Kihon Happo DVD Review

That is the bad news.  The good news is that a lot can be done to counter-act the effects of ageing via exercise.  This can be divided into circulatory, respiratory, structural and the nerves.

How Does Exercise Help?

As mentioned the heart output decreases with age, generally a very fit endurance athlete has developed a large heart capacity.  That is the volume of blood per pump has increased as a result of training.  If age means that the heart will pump less frequently and become less powerful then what can be done?  Quite simply the best thing to do is make better use of the blood that is being sent around the body.  Exercises that improve blood circulation to the extremities are extremely beneficial at all ages and very useful for combating age.  Joint rotations, light resistance frequent repetition exercises are excellent for this.  Walking is perhaps the best of all.

As many biology students know, a major purpose of blood is to transfer oxygen around the body so focus should also be paid to the respiratory system.  It should also be mentioned that the oxygen in the body is very useful for cell reproduction too.  Breathing exercises not only help with good quality respiration but also assist with the structural stability of primarily the upper body but also the body as a whole.

Structurally speaking the body may be divided into bones, connective tissue and muscles for simplification.  As stated good blood flow and breathing will already provide a boost to these systems.  Perhaps we must accept that due to age repetitive actions will not be maintained to the same count as was possible in youth.  But what about strength?  Scientists have been studying muscle strength and age for at least the last 15 years and concluded that muscles can grow and remain strong at any age.  This means resistance exercises such as moderate and heavy weights will be very useful for maintaining structural strength.  Also bone mass is related to muscle mass directly, so strengthening muscles reduces the risk of damage to bones and increases calcium absorption.  Studies have shown that laboring women in areas with limited calcium in the diet have less cases of Osteoporosis than sedentary women with high calcium diets. In other words resistance exercise not only maintains more youthful strong muscles but also increase the utilization of chemicals like calcium in bone tissue.  Joining the muscles and the bones are connective tissues which get stiffer and less elastic if under utilized.  Lack of flexibility results in lack of mobility, this in turn impacts the benefits of exercise and increases the risk of injury.  Flexibility training such as Yoga or Makko-ho is very useful for combating decreased flexibility and also rejuvenating connective tissue.

Stretching and structural organization is beneficial not only for maintaining mobility but also because it opens up an often forgotten part of the body called the nervous system.  It is not possible to strengthen nerves directly and again age will deteriorate nerve function.  But, by using muscles and working on flexibility the nerves can be stimulated to be more effective in function.  This is important for not just general co-ordination but also the non-voluntary nervous system which is responsible for among many things, yes, the heart.

Taking the Holistic Approach

We have come full circle and this is an important point.  When we are younger we can focus on weights, or marathons and any kind of activity we like.  This is because our general health is fine and we simply pursue excellence in whatever activity we choose.  As we get older however the general health starts to decline if not maintained.  That is why aging persons should take a holistic approach to training to ensure all the important body systems are being stimulated.  The circulation, the breath, the structure and the nerves must all be improved upon.  It is very tempting to wait until the effects of age are experienced before reacting to change.  Of course it is fine to start exercising and focusing on health at any time.  However the best solution to aging is to prepare early on for the kind of body you will need as you do age.  Combine light exercises and breathing with heavy exercises and stretching now and save making major adjustments tomorrow.

About the Author

Tony Notarianni has been training in martial arts since the age of 12.  Up to this point, although quite active, he had very little interest in sports and fitness but that all changed over the coming years.  He started studying Sport as a subject at school and finally graduated with a Bachelors Degree in Sport and Exercise Science in 1998.  Although not a typical sportsman and not a great fan of any one sport, Tony was always keen to try new activities and considers the world to be literally full of physical experiences to explore.  Before graduation he was working at a sports complex where he was a lifeguard and could join and observe many different forms of exercise.  He also taught circuit classes and was a qualified personal fitness instructor.  After graduation he chased the dollar and ended up working in Software Development.  Although becoming more sedentary he still has a deep rooted interest in improving himself physically and developing his knowledge.

Related posts:

1. Makko-ho: Five Minutes Physical Fitness Book Review
2. So Ya Wanna Be a Ninja?
3. Fitness Requirements for Bujinkan Martial Arts Training – part 2

The Workout of the Week section is designed to give you insight into the Warrior Fitness training method.  We will cover topics such as joint mobility, high intensity interval training (HIIT) and the Tabata Protocol for conditioning, strength endurance, explosive strength, core work, yoga, and martial arts. 

1.  How often should I do the Workout of the Week (WOW)? 

This depends on the intensity level of the prescribed workout.  For example, if the WOW is an illustration of a yoga compensatory routine, you can do it daily, but if it’s a high intensity conditioning workout, you may only be able to perform it 2-3 times a week, depending on your recovery levels.   These workouts are short; usually, under 30 minutes.   You should have plenty of time to squeeze them into a busy schedule!

2.  Should I change my workout every week to correspond to the WOW? 

Not necessarily, no.  The workouts change weekly in order to showcase various aspects of our training methodology, but that doesn’t mean you need to change it up on a weekly basis.  Workout programs should be designed with specific goals in mind and crafted to meet individual needs.  Your body needs time to adapt to your exercise selection for it to elicit the planned response, usually about 4 to 6 weeks.  If you find a something that you like, stick with it.  If you have a more detailed question about how to program a specific workout, or even a series of workouts, let me know.  I can help you.  That’s why I’m here.

3.  What if I already have a workout program?  How can incorporate the WOWs? 

 If you currently have a training regimen that you are happy with, but want to give one of our workouts a try, you can definitely do that.  Simply replace one of your conditioning days with one of our conditioning workouts.  Or, add in our joint mobility exercises as a warm-up.  Remember, you receive a sample chapter on joint mobility  from the book, Warrior Fitness, when you sign up for our mailing list.

4.  I am just starting to exercise, can I still use the WOWs? 

Absolutely!  Start slowly.  Begin by doing our joint mobility exercises on a daily basis to prime your body and help you regain lost range of motion.  Each of our workouts contains instructions on modifying the workout to scale it for any level of conditioning.  Also, if you have further questions about modifying workouts, or programming workouts, contact me.  I’ll be glad to help you.

5.  Will I lose weight with these workouts? 

 Yes!  Our conditioning workouts are designed to turn on your body’s metabolic furnace and torch unwanted fat, while building lean muscle. 

6.  How can I find out more?

My ebook, Warrior Fitness: Conditioning for Martial Arts, is available for direct download.  It contains the background, philosophy, and methodology behind Warrior Fitness, as well as an ample exercise selection and a chapter on program design.

Want to know more?  Just ask!

 I hope this has been a helpful introduction to the Warrior Fitness Workouts of the Week.  What other questions do you have?

Related posts:

1. Warrior Fitness Workout of the Week #5
2. Warrior Fitness Workout of the Week #2
3. A Case for Mini Workouts

1. Are the Warrior Fitness workouts applicable to beginners?

Absolutely! The workouts in the Warrior Fitness program are completely scalable based on your level of fitness.

2. Is nutrition covered in the book?

Nutrition is an important aspect of a complete, healthy lifestyle, but is not discussed in the Warrior Fitness book. My own personal ideas about nutrition can be summed up fairly simply though. Eat lean proteins, lots of fruit and vegetables, and complex carbohydrates. Eliminate or reduce white sugar, white rice, and white flour from your diet. Drink plenty of clean water and green tea.

3. Does the Warrior Fitness program teach Amatsu medicine , a traditional system of Japanese Natural Medicine taught by Hatsumi Soke?

No. I have not been taught any Amatsu medicine within the context of my Bujinkan training.

4. Is this program just Junan Taiso (basic stretching exercises used as warm-ups for martial arts practice)?

No. The Warrior Fitness book provides a comprehensive program consisting of joint mobility, flexibility, strength, conditioning, breath work, and recovery. Much more than simply junan taiso exercises.

5. Do I have to workout every day?

You do not need a complete workout every day, but I highly recommend doing something each day! Joint mobility work, combined with breathing exercises can take as little as 15 to 20 minutes in the morning. It’s a great way to start your day!

6. How much time do the Warrior Fitness strength and conditioning workouts require?

The workouts contained in the Warrior Fitness book are designed to be fast and effective. You can achieve a quality workout in 15 minutes, if you are short on time. Longer workouts can also be programmed, depending on how much time is available.

7. Do I need a gym membership for this program to work?

Definitely not! Warrior Fitness workouts are designed to be done anywhere with little to no equipment necessary.

8. How do I fit in working out and the skill training for my martial art?

Excellent question. This is where scheduling and time management skills come in handy. Time will not simply appear out of thin air. You must make time. However, the most important advice I can give on this topic is that if you do not have time for both skill work (martial art training) and conditioning, skill work must take the priority! You are training to be a martial artist after all.

9. Is this book applicable only for those training in the martial arts?

No. This book is certainly not just for people in the martial arts. The exercises and ideas contained within are applicable to anyone. Pick up a copy and see for yourself!

Related posts:

1. Warrior Fitness Book 25% Off Mid-Summer Sale!
2. User Guide to the Workouts of the Week
3. Not a Warrior? Not a Problem.