Yielding vs. Overcoming Isometrics: The Two Types of Strength for Martial Artists

Posted on March 18, 2026 by Jon

Yielding vs. Overcoming Isometrics: The Two Types of Strength for Martial Artists

There’s a reason isometric training has quietly become one of the most powerful tools for martial artists, grapplers, and fighters who want to develop real strength without destroying their joints.

But here’s something most people don’t realize:

Not all isometrics are the same.

In fact, there are two fundamentally different types of isometric training, and each one develops a completely different layer of strength.

These are known as:

• Yielding Isometrics
• Overcoming Isometrics

Understanding the difference between these two methods can completely change how you train.

Because when they’re used correctly, they develop the exact qualities that traditional martial artists valued most:

• structural integrity
• tendon strength
• breath control
• whole-body power

Let’s break them down.

Yielding Isometrics

The Foundation of Structural Strength

A yielding isometric is when you hold a position against gravity or load without allowing your posture to collapse.

You are resisting the force and refusing to give up the position.

In other words:

You yield to the load, but you do not break.

Examples include:

• horse stance holds
• planks
• side planks
• push-up holds
• goblet squat holds
• wall sits
• suitcase carries

In martial arts, these positions closely resemble traditional stance training or zhan zhuang standing practice.

They develop something that most modern strength programs ignore – structural endurance.

Instead of building strength through movement, you build strength by learning to maintain alignment under pressure.

And that produces several powerful adaptations.

Yielding Isometrics Build Tendon Strength

When you hold a position for time, the load transfers directly into the connective tissue.

That means you strengthen:

• tendons
• ligaments
• fascia chains

These tissues adapt slowly—but when they do, the strength becomes extremely durable.

This is why old martial artists could train for decades without breaking down.

Yielding Isometrics Train Breath Control

One of the most overlooked benefits of static holds is how they affect breathing.

When you hold tension for time, the nervous system must learn to regulate pressure and breathing simultaneously.

If your breath panics, your structure collapses.

Learning to breathe calmly under load builds the same composure needed for:

• grappling exchanges
• striking under pressure
• resisting takedowns

Yielding Isometrics Improve Posture and Alignment

Static holds teach the body how to:

• stack joints correctly
• distribute tension through the body
• root into the ground

This is the foundation of what many internal martial arts call connected power.

The Limitation of Yielding Isometrics

While yielding isometrics are incredible for building structure and endurance, they have one limitation.

They do not train maximum force production.

In other words:

They make you stable and durable—but not necessarily explosive.

That’s where the second type of isometric training comes in.

Overcoming Isometrics

The Hidden Method for Building Raw Power

An overcoming isometric occurs when you attempt to move an object that cannot move.

Instead of holding a position, you push or pull against an immovable resistance.

Examples include:

• pulling against straps or chains
• pushing against a wall
• rack pulls against safety pins
• belt squat pulls
• towel pulls in horse stance

In these exercises, the goal is to apply maximum force.

The object doesn’t move, but the nervous system behaves as if it should.

This creates an extremely powerful training effect.

Overcoming Isometrics Train Maximum Neural Recruitment

When you attempt to move an immovable object, the nervous system recruits as many muscle fibers as possible.

This dramatically increases strength.

Even though the object never moves, the body learns how to generate maximum contraction.

Overcoming Isometrics Build Explosive Power

These exercises train the ability to produce force quickly.

That makes them incredibly valuable for martial artists who want to improve:

• striking power
• grappling pressure
• pushing strength
• pulling strength

Overcoming Isometrics Strengthen Tendon Elasticity

Short bursts of maximal tension also increase the spring-like behavior of tendons.

This creates the elastic recoil responsible for powerful striking and throwing mechanics.

The Limitation of Overcoming Isometrics

Overcoming isometrics are extremely intense.

If they’re used too frequently or without proper structure, they can:

• fatigue the nervous system
• create excessive tension
• encourage breath holding

This is why the best systems combine them with yielding isometrics.

The Real Secret: Combining Both Methods

The most effective strength systems use both types of isometrics together.

Yielding isometrics build:

• structure
• endurance
• tendon durability
• breath control

Overcoming isometrics build:

• maximum force
• explosive strength
• neural recruitment
• elastic tension

In traditional martial philosophy, this combination represents the balance of:

Yin and Yang.

Yielding training stores potential.

Overcoming training releases it.

Together they build a body that is both stable and powerful.

How I Teach These Methods

Inside my training programs, these two methods are integrated into a progressive system.

The Isometric Warrior Training Guide

This program teaches the foundations of structural strength through carefully selected yielding isometrics.

You will learn how to build:

• strong connective tissue
• stable posture
• calm breathing under load

👉 Learn more about The Isometric Warrior Training Guide here

The 21-Day Isometric Forge

Inside the private Isometric Warrior Brotherhood, we take the next step and begin integrating overcoming isometrics.

These exercises introduce:

• diagonal force
• rotational tension
• strap-based resistance
• martial power development

Access to the Forge is available as a free bonus program when you join the Brotherhood through the Isometric Warrior Training Guide.

The Iron Silk Method

For advanced practitioners, the Iron Silk Method combines traditional tendon-changing exercises from the Yi Jin Jing with advanced isometrics to develop deep structural power.

This program integrates:

• breath training
• tendon elasticity
• structural force transmission

👉 Learn more about The Iron Silk Method here

Final Thoughts

Many martial artists spend years training technique while neglecting the body that must perform it.

The result is predictable:

Skill increases.

But power becomes inconsistent.

By combining yielding and overcoming isometric training, you develop something different:

A body that can express technique effortlessly.

Stable.

Elastic.

Calm under pressure.

The way martial artists were meant to move.

—
Jon Haas
The Warrior Coach

21 Day Wuji Standing Meditation Challenge

Posted on March 26, 2019 by Jon

21 Day Wuji Standing Meditation Challenge

Why Wuji?

The health preserving and sustaining effects of Wuji Standing have been documented in hospitals and medical clinics across China.
The reason this practice has such a profound impact on health and recovery from exercise is that the standing meditation acts like a system-wide reboot for the whole body.

It stimulates the nervous system, increases circulation, and raises energy levels, while providing deep relaxation for both mind and body.

Aches, pains, old injuries, muscular tensions, and imbalances are highlighted and brought to the forefront by this method and then slowly dissolved over time and completely released.

The practice provides a way of completely relaxing and letting go of the muscular tensions in the body, while the correct alignment of the bones delivers support, creating a profound neutral and relaxed, almost buoyant state.

As the whole body and mind are exercised, both relax and stimulate the nervous system, increasing circulation, opening the joints, and raising energy levels for a feeling of overall well-being.

This exercise looks easy from the outside. After all, you’re just standing there and not moving. However, there is a lot going on inside: the breath and qi (energy) are moving.

This exercise is a challenging, sometimes frustrating, yet highly beneficial and rewarding practice. The only way to truly appreciate it is to experience it for yourself.

Wuji Standing Challenge Instructions

Learn More…

Shadow Strength utilizes a proprietary set of exercises drawn from traditional martial arts and trained in a unique combination to skyrocket your internal strength, power, and resistance to injury.

Using breath, posture, and martial mobility, Shadow Strength breaks down the barriers to superhuman strength and an unbreakable body.

Breathing for Strength, Vitality, and Performance

Posted on July 11, 2017 by Jon

For millennia breath control exercises have been the secret weapon of advanced yogis, qigong adepts, master healers, and warrior-monks to forge phenomenal strength, super human body control, and extraordinary vitality.

When disciplines such as yoga, Traditional Chinese Medicine, Internal Martial Arts, and Qigong have been successfully used over thousands of years to heal the sick, strengthen the weak, and bring energy to the depleted, you don’t question them – you study them!

While obviously these disciplines have their own unique modalities and practices, working with the breath is the common thread that runs through each of them. And there’s a very specific reason why each have evolved sophisticated breathing exercises that are used with such a high degree of success.

Breathing as a Bridge

Breathing is the only function of the human body that bridges both the autonomic and the voluntary nervous systems. You can breathe on complete autopilot all day long without ever consciously thinking about, and yet you can also choose to take a deep breath, exhale sharply, or even hold the breath at any time.

Herein lies the secret of breathing exercises – because it spans both sides of the nervous system specific breathing techniques are able to influence things such as heart rate, blood pressure, muscular tension, and stress levels.
Over the centuries, adepts of these disciplines (and others) have created literally hundreds of breathing exercises that have been consistently shown through practical experience to…

• Enhance whole body strength
• Increase lung capacity
• Reduce stress
• Improve endurance
• Fire up the body’s bioenergy
• Increase flexibility and range of motion
• Improve pain tolerance/reduce pain
• Build resilience and resistance to disease
• Improve performance under stress
• Not to mention relax, revitalize, and rejuvenate the body through meditation and relaxation exercises!

Relaxing Breath (Square Breathing)

The basic premise of our ability to influence the autonomic nervous system is that inhalation increases heart rate, which subsequently increase blood pressure, to a slight degree, while exhalation lowers heart rate and blood pressure to a slight degree. During our normal cycle of breathing, these changes are too minute to register, or even notice. But, by gradually lengthening our breath and extending the pause before inhaling and exhaling, we compound the effect. Stand in a natural position or sit comfortably on the floor with spine straight to perform this exercise.

1. Begin by exhaling through the mouth for 5 seconds.
2. Do not inhale. Try to extend the breath pause for 5 seconds.
3. Before tension begins to creep in, inhale for 5 seconds.
4. Hold the breath on the inhale for 5 seconds.
5. Repeat the cycle 10 times.
6. As this becomes easier, and your capacity expands, try increasing the duration to 6, 7, 8 seconds.

Breath Walking Meditation Exercise

Energizing Breath

In this breathing exercise we will utilize a protocol founded by yoga and improved upon by Russian sport science and martial art. Here we will divide the breath into 3 levels: clavicular (upper level), intercostal (mid level), Diaphragmatic (lower level). This exercise will focus only on the clavicular, or upper level. Use this powerful breathing exercise to fire up your energy and prepare your body for training!

1. Exhale through the mouth in a short, quick burst by compressing the upper chest.
2. Do not actively inhale. Allow the inhale to happen by relaxing the muscles in the chest.
3. Repeat rapidly 20 to 40 times.
4. Build up to where you can perform continuously for 60 seconds.
5. If you become dizzy, stop and sit down and breathe normally!

60 Second Energizing Breath Video

Here is another fantastic use for breathing….

Restoring Breath

This exercise is literally a life saver when doing high intensity interval training (HIIT) workouts! It can be used in between exercises as well as in between sets, during the rest period, and also at the end of the workout to normalize breathing and dramatically lower heart rate.
1. Forcefully exhale as deeply as possible by rolling your shoulders forward, tilting the pelvis up, and contracting the core strongly.
2. Pause before the inhale for a few seconds.
3. As stated above, do not actively inhale. Allow the breath to be sucked back in through the nose as your body returns to a natural standing posture.
4. Repeat for about 60 seconds, or as long as needed.

To learn more about how you can incorporate powerful breathing exercises into your own training, check out my Evolve Your Breathing Program.

Also, make sure to check out my review of Logan Christopher’s book, Upgrade Your Breath.

To learn more about the Warrior Fitness Training System, check out the free mini-course I have provided below…

Tanren Mini-Course <<===

The Failure of Yogic Breathing

Posted on April 22, 2015 by Jon

There are many different systems of breath work out there that focus on relaxed breathing and stress reduction that also talk about how to increase breath control and expand the practitioner’s lung capacity. Unfortunately the majority of these systems fall short due to the fact that they tend to focus the bulk (or all) of their work on static posture breathing and breath retention exercises. Usually the practitioner is either seated on the floor, on a chair, or lying down in a comfortable, meditative posture while the breath is regulated through a series of counts and breath is retained in gradually expanding holds.

Before any of my Yogi friends get upset with me, let me clearly state that yes, this process works and I am a huge fan of Yoga’s Pranayama along with other systems of breath work. There is nothing wrong with it! Doing this type of exercise on a regular basis will increase lung capacity and control, to a degree.

So What is the Problem?

The problem with this type of exercise, as I see it, is that very rarely do we require all that enhanced lung power and capacity while sitting on our butts in a comfortable and relaxed position. Unless you are only interested in showing off how long you can hold your breath at parties and stuff, this way of exercising has limited usefulness.

A much more practical way of exercising lung capacity and breath control is by working the body through a series of simple calisthenics. By placing the body under stress via exercise while incrementally increasing the retention of the breath on both the inhale (easier) and the exhale (more advanced), we magnify the results. In my experience, this has a much broader and far reaching effect on the body’s systems. It is also vastly more practical in terms of real world usage for martial art, athletics, and overall strength & conditioning training.

So, how do we do it?

I’m glad you asked! Let’s begin with one of the most natural movements in the world, a basic bodyweight squat.

If you are not familiar with a basic bodyweight squat, here is a super quick tutorial:

Stand in a natural position with feet slightly wider than shoulder width apart
Keep the alignment of your spine as straight as possible from crown to tail bone.
Squat down as low as possible while maintaining the alignment of your straight spine.
Keep the weight mid-foot balance.
Pause for a second at rock bottom.
Lift from the crown of the head to “pull” the body back to standing.

Breathing Squats

We will do our breathing squats in the same fashion but with a couple modifications. First remember that the purpose of these exercises is to train your breathing and expand your breath control and capacity. They are not meant to “kill” your legs. Although, depending on your level of conditioning, they might.

Perform a basic bodyweight squat as detailed above.
Just prior to beginning the squat, inhale deeply into the belly and comfortably hold the breath. Your goal is to do the squats as relaxed as possible while maintaining the breath hold.
Do 3 squats all while holding the breath on the inhale.
After the 3rd squat, exhale and inhale. Slowly inhale into the belly and exhale sharply to recover your breath. When you are recovered, do 3 more. Repeat.
When you can comfortably do 3 squats while holding your breath (meaning you are not out of breath when you stop), then proceed to 5 squats on the breath hold.

Slowly increase the number of squats you can do on the breath hold. When you can comfortably do 10 squats with the breath held on the inhale, start over again with 3 squats and hold the breath on the exhale. You will find that holding the breath on the exhale is much more difficult. The body is already out of breath and now you are adding stress in the form of exercise. It is here that you will make the greatest gains in teaching the body how to use a limited supply of oxygen in the most efficient manner. Make sure you proceed slowly and only add more repetitions when you can comfortably hold the breath on the exhale.

Remember – B.I.F (Breathing Is Fundamental)!

Evolve Your Breathing is a master class in learning how to breathe and respond under stress. Don’t just breathe to survive – Thrive!!

Learn more here…

To Stretch or Not to Stretch

Posted on February 22, 2012 by Jon

When it comes to the question of stretching, there are opinions all across the spectrum. Some experts contend that you should never stretch at all since it deforms the tissues, destabilizes the joints, and makes the body more prone to injury. Then, on the completely opposite side of the scale, is the other camp which swears that stretching is an absolute must prior to any activity (up to and possibly including sex) as it is a way to warm-up the muscles to prevent injury.

So, who is right? Continue reading →

Warrior Workout in the Park

Posted on November 7, 2011 by Jon

This past Saturday was a beautiful fall day here in Jersey. A perfect day for a Warrior’s Workout in the Park! This workout was directly inspired by Zach Even-Esh’s Ultimate Underground Strength System.

Warrior Workout

15 minute warm-up – mobility, movement, animal crawls, band work, breathing exercises followed by…
1) KB Clean & Press – 5×5
2A) Picnic Table Push-ups on fists – 4 x submax
2B) Thick Tree Branch Pull-ups – 4 x submax

3A) KB Goblet Squats 4×10 (forgot to take pics of these – sorry guys!)
3B) KB Swings 4×10

4) Abs / Grip work 3 sets each

The cool-down consisted of various yoga asana and breathing exercises as both normalizing work and compensatory movement.

Hope you enjoyed this! How did you workout this weekend? Let me know!

Yoga for Guitar Players

Posted on April 28, 2011 by Jon

This is an article I wrote last year for my friend, Josh Sager’s kick-ass guitar blog, Fretterverse. I hope my Warrior Fitness readers enjoy it as well!

Every guitar player knows that consistent practice is the key to becoming great. But what happens when your daily practice is causing you daily aches and pains? Give up? No way. Scale back your practice? Not a chance. Live with it? Some do. You shouldn’t have to.

Every activity that we repeat consistently causes an adaptation in the body. The critical thing to note here is that it does not matter at all how we value this adaptation. It can be something that we want like how healthy exercise increases lean muscle mass and burns excess fat, or it can be something we do not want like how eating junk food to an extreme causes our body to adapt by putting on weight. Both of these are examples of activities that cause adaptations in the body. Sitting and playing guitar for extended periods of time also causes specific adaptations in the body. Some we value highly, like the enhanced neural connections in our nervous system that adapt to increase our skill level. Others, like hunching over a classical guitar for example, may cause our body to adopt this rounded back, slumped shoulders posture while standing and performing activities other than practicing guitar. In order to bring our bodies back to balance, while retaining the adaptations we value, ie the skill in playing that our practice is supposed to generate, we must compensate specifically for the typical posture used while shredding.

Yoga is designed to bring your body back to balance. Don’t worry, I’m not about to ask you to jump into a Power Yoga class. Not unless you want to, anyway. What I am going to have you do is take about 10 minutes after your practice and use just a few simple yoga postures (illustrated below) to help bring your body back to balance and prevent, or relieve, the back and neck pain that tend to be associated with long term sitting, whether due to working on a computer, sitting in an office, or sitting while practicing guitar. An added benefit is that we will also open up your chest and lungs to improve your breathing pattern and help reduce stress.

Note in the picture above how his back is rounded and his head looking down. Over time, this will contribute to low back pain, neck pain, and hunched, rounded shoulders. His posture is not optimal for breathing either. The effect of rounding the back concaves the chest and compresses the lungs making it difficult to achieve a full, deep breath.

Postures

1. Shoulder bridge

Lay on your back and bend your knees
Pull your heels in as close to your butt as possible
Exhale and lift your hips up, driving with the middle part of your feet
Squeeze your glutes and lift a little higher
Exhale and pull your belly to your spine
Hold for 20 to 30 seconds
Relax for a few breaths and then do it again
Bring your knees into your chest and squeeze them tight to release any excess tension
Straighten out your legs and then move onto the next posture

2. Upward Facing Dog

From the end position of the last posture, laying on your back, roll over onto your stomach
Lift from the crown of your head and drive with the palm heels
Make sure your elbow pits are facing forward
Drop your shoulder down, so they are not up by your ears
Lift your hips and legs off the ground
Inhale, expanding the chest, lifting it up at a 45 degree angle
Hold for 20 to 30 seconds
Lay down flat on your stomach and rest for a few breaths
Repeat and then finish by moving into Sleeping Warrior

3. Sleeping Warrior

From a kneeling position, exhale and pull your belly to your spine.
Fold your torso forward over your knees and place your forehead on the ground.
Extend your arms straight out in front of you.
As you extend and reach with the hands, draw the shoulder blades down so they are not coming out of joint.
Continue to extend and pull back to stretch and release the tension stored in your shoulders.
As you inhale, you will find it difficult to expand the abdomen and the chest due to the compression. Try to find the free spaces on the sides and back where you can inhale into and expand slightly.
As you exhale, again pull belly to spine and contract your core moving deeper into the posture.

What About My Hands?

Although the following are not particularly yoga exercises, they can be of benefit to guitar player’s hands. The repetitive motion of strumming and chord changing can cause problems similar to the repetitive keyboard typing of the desk jockey and thus special attention needs to be paid to the hands, wrists, and fingers.

Releasing the Wrists

Hold both hands in loose fists, make circles clockwise for 5 to 10 reps and counter-clockwise for 5 to 10 reps
Next, starting with left wrist, hold in fist as above, lift wrist up, to the outside, down, to the inside, reverse direction and repeat with right wrist for 5 to 10 reps each direction

Releasing the Fingers

Begin circling fingers with thumbs (5 times each) then continue with each additional finger
Circle fingers from pinkies back to the thumbs in the opposite direction

Shaking the Hands

Shake the hands vigorously keeping them very loose for about 10 to 20 seconds. This has the effect of releasing residual tonus and relaxing the muscles.

The above exercises, if performed consistently, will act as compensation for long periods of sitting and help you to abate any type of chronic muscle tension and pain that comes as a result of your practice. There are, of course, many other yoga postures that can be utilized with the same type of success to help compensate for any type of activity, including inactivity! Hopefully this brief introduction on yoga for guitar players will enable you to practice longer and pain free – shred on!

About the Author: Jon Haas is a NJ based fitness trainer, writer, and martial artist. He can be reached at www.warriorfitness.org

Yoga – A System

Posted on February 7, 2011 by Jon

Special thanks to guest author, Tony Notarianni for another excellent contribution!

In my latest Yoga class I was about to leave and I felt like I had left something, twice I went back from the reception area and twice I found that all my possessions were with me. I left and returned home, and it was a little later that I realized something was missing. Not physical but something else, a part of me that was perhaps unduly troubled or distressed. It was gone, at least for a while.
I am not saying Yoga is the cure for all life’s ills, but there is some magical moments that can occur if you just dedicate yourself a little to its teachings. On the physical level it lengthens and strengthens muscles. It provides tone and improves posture. Joints open up and movements become more efficient. Internal organs are massaged by your movements and the lungs are developed through breathing. Throughout the whole process you work the mind, overcoming the physical by focusing the concentration which culminates in a calmness deep inside your being. This leads to an open mindedness that allows you to see things differently, to think and act in new ways.
Have I sold it to you yet? Are all the things I told you true? I know them to be true through personal experience and observation. You see when I first started doing Yoga which was about 8 months ago things were different. Not only were things different but I saw them differently. I had a more negative outlook on life. My body was deteriorating for one thing, I couldn’t run much because of hip pain, I couldn’t do much weights because of back pain. I could still do my martial arts but at the back of my mind I was wondering how long and at what level can I maintain that kind of training. There was also a swathe of things in my personal life that I will not go into with detail but I assure you were weighing me down immensely. To sum it up, I had a lot of things to deal with and sort out, starting with the body itself.

Why Yoga?

Having had Yoga suggested to me I went along to my first class with a very weak hope that maybe it would help a little bit. It did help, I felt like I had a good workout and it really got my circulation going. So I went back. Next time I found I was a bit more flexible and that in the relaxing stage of the class I was deeper under. So I went back. Next time I found a posture that was really difficult but left me feeling rehabilitated afterwards. So I went back. And this is the amazing thing about Yoga to me, that it keeps giving you new benefits every time. I am not a Yoga historian, so I do not know the intricacies of how it was developed, but I can see that the system is designed so that whatever your current state, you only have to enter into practice and the rest takes care of itself. That is why it is a system and not just a recreational activity, it is somehow self regulating in all aspects. If you develop flexibility you can hold deeper and more opening stances, in which case your muscles need to strengthen. In order to do some balancing exercises you must be able to focus fully, this develops your self control and allows you to improve your technique. In other words every posture you hold gives you exactly what you need and this gift allows you to get more rewards from other postures and so the cycle continues. The important thing is to keep working on it and enjoy the benefits. And the benefits of course are not just that you get better at your Yoga, you get better at life. Also of note: I have started running and lifting weights again.

My Yoga Teacher

At this point I should mention my Yoga teacher Bridget Yanni. She runs a Yoga centre called Amma Yanni Yoga in Glenside PA. Her style is inspired by Iyengar, Anusara and Inner Fire Yoga; each a form of Hatha yoga. The class usually starts with a warm up using variations of the Sun Salutation or Surya Namaskara. Once warmed up the class can vary immensely. The focus could be on twists, back bends, handstands, upper body, thighs, binds and various other aspects. Sometimes Yin yoga is incorporated where a posture is relaxed into for several minutes. Some classes have a spiritual focus, others are more physical. You never know what to expect and I like this variation a great deal. At the end of the class we finish with Savasana at which point one can let go having earned a deep relaxation. As a teacher Bridget is very educational, she has an extensive knowledge of the body structure and ensures that we work on a strong foundation while we practice. The class also feels quite personal in that you are not left alone and uncertain about what you are trying to achieve. Another thing I like about her teaching style is that she encourages you to believe in your own abilities. Most of the time she is right, and many students, including me, have surprised ourselves at what we were capable of. The other side of this is that she always has alternate exercises for those who can’t do the basic exercise due to body problems, so everyone gets to work at their own level. To me this is very important because Yoga is not just about restoration and healing, it is also about development. Taking you from the negative, back to zero and then upwards into the positive in a sustainable manner.

In summary Yoga is an incredible vehicle for improving every part of your being. The key is to find a good instructor so that you can jump aboard and stay the course. How long is the road? It is as long as you need.

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.

So Ya Wanna Be a Ninja?

Posted on March 26, 2010 by Jon

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:

Aerobic endurance
Anaerobic endurance
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!

Makko-ho: Five Minutes Physical Fitness Book Review

Posted on March 17, 2010 by Jon

Special thanks to guest author, Tony Notarianni for another excellent contribution!

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.

Overseas
New York	多田　千恵子 Tada Tieko	212-980-0088
Chicago	堀川　智子 Horikawa Tomoko	312-545-8221

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.