Back in the 1960’s I bought a self-defense course from Joe Weider, the trainer of champions in bodybuilding.  At that time he published Muscle Builder magazine (which later became Muscle and Fitness).  Though, in the early 60’s, he advertised his bodybuilding and self-defense courses in comic books and even Popular Mechanics.

The course I bought was called Destructive Self-Defense and it had twelve weekly lessons.  Back in those days, home study courses were done this way and their were no videos as we see today.  Yet, they were effective.  Farmer Burns had a similar program with his Catch Wrestling, which he first published as a home study course in 1914.

The first lesson on Weider’s course was fitness.  Since he was a big proponent of excellence in fitness, it is right that he began with this in Lesson One.  Just as those of us that served in the military, fitness was important before engaging in battle.  Those that were more fit tend to do better.  I’ve seen this in other arenas as well.  When I was with the LAPD, my fellow officers that were less fit “pooped out” when they engaged in a foot pursuit.

Since the time that Destructive Self-Defense was published, we’ve learned quite a bit regarding the science of fitness. And we’ve gotten worse physically.  Even many martial artists and first responders are in much worse shape today than back decades ago.

I believe it’s high time to incorporate the attitude of yesteryear in order to gain a good base of fitness in the martial arts, self-defense, law enforcement work, sports, and in life.

Bruce Lee set the example for a high level of fitness for the martial artist.  While the majority of you may not engage at the level, you can incorporate it.  In the 1st lesson of Destructive Self-Defense, it mentions the eating of whole foods.  The publisher realized the difference between while flour and whole grains.  And it was the same with other aspects of one’s diet.  So, eat healthy to be fit.

In order to be in the best shape for practicing the martial arts and in self-defense, a combination of strength training as well as high intensity cardio training is needed.

Movements should be whole body.  Having a good base is needed as well.  So build your legs and you can with squats and eventually working towards doing pistol squats (on one leg).  Engage your core when doing them and to build the core as well.  In fact, in all your exercises, the core should be strong and engaged.

Here are a few good exercises to get you going:

• Squats.  Do both two-legged and single-legged (once you get strong enough) squats.  This basic exercise will help to build leg, glutes and core.
• Push-ups. This can be done in a variety of ways and help to target more specific areas of the chest, shoulders and arms.
• Pull-ups. This is another basic and excellent upper body builder.  It targets the back, biceps and forearms.  It can also be done in a variety of ways.
• Bodyweight rows (inverted rows).  This also builds the back muscles and is excellent for those that have a hard time doing pull-ups.  Start here, if necessary.
• Burpees.  Again, another basic exercise that helps to build cardiovascular endurance.  It is a great whole body exercise.
• Bear crawls. Another whole body exercise that is great as a natural movement exercise.
• Sprints. This effective exercise will help to build leg strength and muscular endurance.  Like burpees, it is a great whole body exercise.  Just make sure not to go at 100% speed.  It may result in a hamstring tear.  Instead, 90% of your speed should be the max.  You can do hill sprints at 100% due to less stress on the hamstrings.

I won’t go anymore than those basics for now.  Again, do variations of each of them.  You can do them in a circuit or part of a high intensity interval training (HIIT) program.  With sprints, you can do a walking and sprinting mixture.  If needed, get a trainer to help you and make sure you’re ready physically for some of these exercise routines.

If you’re in really bad shape, then start out walking and then work your way up in levels. Also, make sure to do dynamic stretching before and static stretching after each workout. That way you can also increase your flexibility.

The most important goal is to help create the body and mind of a warrior.  For in self-defense and even in the martial arts, it’s best to be prepared physically as well as mentally.  Both work together.

Get out and train and give it your best effort!

Cheers,

Bob Choat
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness