Creating a Training Program Around Kendo Practice

[Mich]

I'm putting together a training program that would support a twice-weekly kendo practice (Wed & Sat).

The limiting factors are:
1. Time: I can dedicate 60-90 minutes per day to a session.
2. Location: Will be either at home or a local park, no gym.
3. Equipment: Available items are a jump rope, a stability ball and a purple (Light) JumpStretch band. No weights at this time unless I find something at this weekend's garage sales. :-)

Other thoughts:
My upper body, especially shoulders and forearms, get plenty of work during the practices themselves, so my initial thought is to go light on these.

I'm looking for both
a. advice on structure of program - where to put strength and conditioning in relation to each other and in relation to the practices; and,
b. first hand experiences from folks who are practicing the same or similar art.

Thanks in advance,

Mich

[Irishdazza]

Know nothing about Kendo I'm afraid but you could do worse than check out Rossboxing.com, warriorforce.com or rosstraining.com

[kuri]

Band resisted lunges with your shinai, explosive chops with mb or band, intervals w jump rope. Explosive pushups, and band pushups would all be good ones for the demand of the sport.

I haven't done much kendo but have some idea on qualities needed. You want to be as fast and explosive as possible, with endurance right? So I think the exercises I mentioned would be a place to start.

Figure out where you are lacking and start there.

[Mich]

Originally Posted by kuri

Band resisted lunges with your shinai, explosive chops with mb or band, intervals w jump rope. Explosive pushups, and band pushups would all be good ones for the demand of the sport.

I haven't done much kendo but have some idea on qualities needed. You want to be as fast and explosive as possible, with endurance right? So I think the exercises I mentioned would be a place to start.

Figure out where you are lacking and start there.

Never thought of band resisted lunges with a shinai - thank you!

The challenge isn't in coming up with the exercises - I have good books and old training logs. I made a list of the things I think should be included: the jump rope intervals are on there and so are pushups.The challenge is arranging them in a logical format that supports the two kendo days. I'm finding it challenging because 1. I haven't written my own program before and 2. I've never trained for a sport-centered goal before. The fact that I picked a not particularly common sport just adds to the fun. (In contrast, I can google "training programs for basketball" and come up with a gazillion hits.)

[Chris Correia]

I'll have to get back to this. I practice (Ee Dan) and have found some success in support training I've done.

Essentially, the most valuable program I've done is Alwyn Cosgrove's ebook Martial Arts Conditioning; helped me win my division in a regional competition two years ago. Ross Enamait's stuff would also be good.

I'll come back and share what I've found particularly helpful and particularly challenging/problematic.

How long have you been practicing and how old are you?

[PowerManDL]

First things first, you need to get that deadlift up to 3x bodyweight, and full squat at least 2.5x bodyweight.

That's the secret to MMA success.

[Mich]

Originally Posted by Chris Correia

How long have you been practicing and how old are you?

Length of practice: about a month, but it's been a wholly unexpected catalyst to get me moving again after being sedentary for way too long: to the point that since posting my initial query I've re-joined a gym.
Training in general: a few years. (Short version: was fat, got fit, moved elsewhere, slacked off, got fat again, regrouping.)
Age: 38.
M.

[Mich]

Originally Posted by PowerManDL

First things first, you need to get that deadlift up to 3x bodyweight, and full squat at least 2.5x bodyweight.

That's the secret to MMA success.

I'm not arguing with that.

Funny thing, when I was lifting seriously my brachioradialis was always a weak point. Should've taken up a sword art back then.

M.

[Chris Correia]

It's not MMA, Matt! lol

My first advice is to focus on the Kendo, and then wrap the rest of your training around it in a way that doesn't interfere with your practice and recovery. That will simply take experimentation.

You're on the older side (I've got 10 years on you, though), so recovery may be a bit of an issue.

I've found that I cannot do strength training more than two days a week without interfering with my martial arts practice. In fact, right now I am on a schedule of strength training every 5th day. However, that includes two Kumdo (Korean) classes and two or three taekwondo/hapkido classes.

I also do, at most, two, and often just one -- and sometimes none -- cardio/interval work in that 5 day cycle. It depends on how I'm feeling or if I've been lighter on the martial arts practice. Generally, the martial arts training get me plenty of cardio work. However, the major issue with running/interval work is keeping my legs fresh.

Depending on how strong you are, getting stronger will probably help. As I get stronger, I get faster. My once-a-week secret weapon is sledgehammer swings on a big tire. After that the jukdo (shinai) seems light as a feather! lol

Particularly early on (the first year for sure) the best support for your art is probably practicing your art. But, along the way, think about what seem to be your weak points: do you get gassed? Are you quick/explosive enough? How's the sword control? Then add in a bit more interval work or strength work as needed.

Have fun with the art, get invested in it, and supplement as you have time for/as needed or as you are able (given time, recovery, and other such factors).

Good luck and have FUN!!