As we discussed in the previous post (see here), all martial movement must be based on a platform of both mobility and stability. Today we will discuss stability.
Kamae is much more than just a stance or ready position. It is the platform from which all movements are made and from which all techniques are delivered. Your kamae is quite literally the foundation upon which your entire martial art practice rests.
A weak, or structurally flawed, kamae will limit the amount of power delivered and reduce the effectiveness of every technique employed. Conversely, a strong kamae is the key to the effective execution of all your techniques. A strong kamae carries the support of the ground and efficiently conducts that power through the user with minimal noise creating, in effect, a transparent power.
“You can’t shoot a cannon out of a canoe.”
Water provides a very poor base of support to maximally fire a cannon ball thus it will not travel very far. This is exactly what happens with a poorly constructed kamae. So much power bleeds off in different directions that the mean effect of the movement is extremely reduced and more energy is required in order to compensate for the inefficiency.
How Do We Build a Strong Kamae?
There are many different forms of strength training but only a few, very specific, methods of strengthening the structure (kamae). The key to strengthening structure, as you will see, is training the connective tissue – fascia, tendons, and ligaments, and strengthening the bones, rather than working on muscle. The benefits of this type of training are enormous; not only does having a stronger structure increase the effectiveness of martial movement and techniques, but also acts as a natural form of injury prevention by improving the strength and elasticity of the tissues and increasing the body’s overall resilience.
We will examine 4 main ones here from the EARTH section of Warrior Fitness working on strength, structure, and stability.
Loaded Carries – These provide a unique challenge to the body as they are a type of moving isometric exercise. Kettlebells or dumbbells are a great place to start, but loaded carries can be done with just about anything.
There are 3 basic loaded carries we will discuss here:
- Farmer Walk – Hold 2 kettlebells at the sides and go for a walk. Try to maintain a neutral balance and move from center.
- Rack Walk – Hold 2 kettlebells in the rack position and go for a walk. Try to maintain a neutral balance and move from center.
- Overhead Carry – Hold 2 kettlebells overhead and go for a walk. Try to maintain a neutral balance and move from center.
Static Holds – Unlike lifting or carrying, static holds can be done anywhere with zero equipment. They also place a great emphasis on strengthening connective tissue for supporting the body.
- Static Kamae Hold: Pick a kamae and hold it for time. The goal here is to relax in position and allow the connective tissue to do the work, not the muscle.
- Static Push-up: Hold the top, middle, or bottom portion of a push-up for time. The goal here is to relax in position and allow the connective tissue to do the work, not the muscle.
- Partial Lifts – Partials allow you to develop the connective tissues and bones in a way that full range of movement lifting cannot. By doing partials you are supporting more weight than you would be able to in a full range lift.
- Push Testing – The push test is a very practical way of testing the quality of one’s solo training for internal power. The body, when properly trained, acts as an omni-directional structure. This allows the practitioner to neutralize any incoming force by diffusing it throughout the structure rather than having to surrender to it or resist against it.
I cannot over emphasize how critical this type of training is to your development as a powerful martial artist. Not only does this type of training condition the connective tissues, bones, and muscles, but it forms the body into a cohesive unit that is both resilient and powerful.
Study this well, my friends!
Check out my bestselling Integrated Strength Program for more complete trainiing information…
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