Tag Archives: endurance

Ninja Endurance – Part II

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In part one of Ninja Endurance called,  How to Train for the Endurance of a Ninja, we discussed strength endurance and I provided a sample workout to help you build yours.  Here in part 2, I ‘d like to delve a little deeper into the whys of endurance training and how specifically high intensity interval training is an excellent choice for it.

What is Endurance?

Endurance is defined as being able to keep going without fatigue setting in, or being able to push oneself through fatigue.  Essentially, it is the ability to resist or bear fatigue.  What is fatigue?  Fatigue is weariness or exhaustion from exertion, or the temporary loss of power to respond.  An equally critical corollary to the definition of endurance, especially for the warrior,  is that your level of endurance also determines how quickly you are able to recover between bouts of activity.  Combat, like life, does not happen at one constant rate of speed.  It is multi-faceted in nature.  There will be periods of brutally intense activity followed by lulls in the action, again followed by another flurry of activity.  Being able to use those lulls in action to recover is a critical ability for the warrior.

Steady state cardio, Long Slow Distance (LSD) training simply will not cut it.  Running on a treadmill may be appropriate for a hamster in a cage, but human beings require more.  Long distance running can be beneficial for mental toughness and/or active recovery, but it should not be the primary focus of a warrior’s endurance training.  So then how should we train to maximize our ability to endure?

Warriors Need to HIIT!

High Intensity Interval Training (HIIT) is one of the best ways to train for endurance.  It will enhance all 3 energy systems in the body (2 anaerobic and 1 aerobic – see here for an overview), as well as prime the nervous system to recover automatically during lulls in activity.  Simply put, HIIT alternates periods of high intensity exercise with periods of rest and recovery.  It can be performed with almost any exercise and can be utilized both with and without equipment.  The variety and adaptability of this style of training is second to none in results.

How else does improving your endurance through this type of conditioning aid your martial arts training?  I’m glad you asked!  If the benefits discussed above weren’t enough, consider that having a high level of conditioning also aids in learning new skills.  How’s that possible?  To put it simply, when the central nervous system (CNS) is fatigued, the body cannot effectively process new skills, especially technically advanced skills.  So, in essence your lack of a general level of fitness and conditioning will actually impede your learning process as you will tire more readily and not have the ability to recover quickly enough during training.  Want to train more, at a higher level, for a longer period of time?  Want to get more out of your training time both at home and in the dojo?  Want to build new skills and enhance your technical arsenal?  Get yourself in shape!

There are several sample conditioning workouts here on the Warrior Fitness site.  Here are a few examples:

Workout of the Week #1

 

Workout of the Week #5

 

Stay tuned for more Warrior Fitness style conditioing workouts to help you get and stay in fighting shape!

So Ya Wanna Be a Ninja?

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Masaaki Hatsumi, Grandmaster of the Bujinkan Dojo, once stated, “endurance is of primary importance for the ninja.”  One definition of endurance is the ability to resist fatigue.  Looking at the kanji (Chinese character) for Nin, there is the ideogram for “sword” over the ideogram for “heart” giving Nin a meaning of, “even though you hold a sword over my heart, I will endure.” 

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 don’t!).  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 sampleStrength Endurance Workout coming soon!