Is strength training good for martial arts? This question sparks heated debates, especially within traditional martial arts communities where myths and misconceptions, such as fears of becoming “muscle-bound,” still run rampant.
But what if the synergy between strength training and martial arts could unlock a new level of performance, resilience, and technique refinement? How can the integration of weightlifting enhance the martial artist’s journey without compromising the art’s essence? And could the right balance between the two disciplines actually prevent injuries, improve health, and offer a competitive edge?
This article delves into the heart of these controversies, exploring the nuanced relationship between physical strength and martial arts proficiency. Drawing insights from strength coaching legends and the wisdom of the Old Masters, we uncover a simple framework that challenges old stereotypes and illuminates a path forward.
Join us as we navigate the intricate dance of muscle and mastery, where precision meets power, and discover how strength training can be a powerful ally in the martial artist’s quest for excellence.
Can Martial Arts Be Effective Without Any Strength Training?
Martial arts, at their core, are about the most efficient use of one’s body to finish a fight. There are numerous styles, such as Aikido or Tai Chi, that emphasize leverage, balance, and internal energy over brute strength.
However, even in these disciplines, a certain level of physical strength can enhance performance, reduce the risk of injury, and improve overall health. While martial arts can be effective without strength training, incorporating it can provide a competitive edge and bolster an athlete’s capabilities.
All martial arts train power, offense, and defense. Ultimately, without power, both offense and defense are ineffective. All other things being equal, two versions of the exact same fighter, the one who’s twice as strong has a significant tactical advantage.
How Do You Combine Strength Training with Martial Arts?
Bruce Lee’s legendary speed epitomizes the importance of strength and conditioning in martial arts. Balancing weight training with martial arts involves a simple approach to ensure both disciplines complement rather than hinder each other.
The key is following the right program, which means we’re not going to follow a program designed to specialize in strength training to the extent that it interferes with martial arts practice or one of the many trendy “functional” or “sport-specific” programs.
An effective strength training routine focusing on basic lifts can significantly enhance a martial artist’s strength without overwhelming their schedule or recovery capacity. Training strength just 2-3 times a week, alongside regular martial arts practice, allows us to develop an adequate strength base.
The Two-Factor Model of Sports Performance in Martial Arts
The Two Factor Model of Sports Performance, was a phrase coined by strength coach and author Mark “Rip” Rippetoe of Starting Strength fame. As discussed in his article “The Two-Factor Model of Sports Performance,” this model provides a simple, yet comprehensive framework for understanding how both physical conditioning and skill training contribute to athletic performance.
This model is particularly relevant to martial arts, where the balance between physical capacity and technical skill is paramount.
According to Rip, athletic performance is the outcome of two primary factors:
Training
Practice.
Training refers to the physical adaptations accumulated through repeated exposure to “heavy” loads under the bar, encompassing strength, endurance, and flexibility.
Practice, on the other hand, is the technical skill development specific to the sport or activity. The founder of Zhong Xin Dao I Liq Chuan, GM Sam Chin, frequently makes the distinction between “hardware” and “software.” Strength training is a hardware upgrade, while practice is a software upgrade.
In a nutshell, training increases physical capacity; practice increases skill.
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Strength however, is a supplement, not a substitute for skill.
When developed through targeted training, strength serves as a powerful adjunct to the martial artist’s arsenal. It can help us to punch harder, increase our resilience against injuries, and extend the duration over which high-level performance can be maintained.
However, it’s crucial to recognize that strength alone cannot compensate for a lack of skill or understanding of the art. The most powerful strike or the strongest grip lacks effectiveness if not applied with precision, timing, and the strategic acumen that skillful practice develops.
At the heart of martial arts lies the mastery of skill (though frequent practice), which can be defined as “accuracy and precision.” Accuracy refers to the degree of closeness to a standard of perfect execution. For martial arts (and I Liq Chuan especially), this standard is not arbitrary but is rooted in the principles and techniques that have been refined over centuries of practice.
Precision takes the concept of accuracy a step further by emphasizing the ability to repeat the degree of closeness to perfect execution during subsequent executions. This consistency is crucial in high-pressure situations with potentially catastrophic consequences, such as self-defense scenarios, where the ability to perform techniques accurately under stress makes the difference between going home, going to the hospital, or going to the morgue.
The integration of strength training into a martial artist’s regimen should be approached with the understanding that it is meant to complement, not overshadow, skill development (which is where most people go wrong).
A well-rounded training program for a martial artist includes both the refinement of technique and enhancement of physical attributes. However, there is no need to tailor a strength training program to support the specific demands of the martial art practiced. A simple tried-and-true program focusing on the basic lifts is enough. To restate the most fundamental principle, strength is a non-specific adaptation, and its application is universal.
How Can I Improve My Martial Arts Strength?
Improving martial arts strength involves focusing on compound lifts that build functional strength applicable to martial arts movements. Exercises like squats, deadlifts, bench presses, and overhead presses are fundamental. Achieving a strength base—squatting 1.75x body weight, deadlifting 2x body weight, bench pressing body weight, and pressing 0.75x body weight—provides a solid foundation.
A simple, efficient program like Starting Strength’s novice linear progression can guide martial artists to achieve these benchmarks with minimal time investment, allowing for continued focus on technical training.
Old School vs. Modern Strength Training
In the early 2000s, I fell head over heels for the “new school” of strength training. You know, the kind that promised to revolutionize performance with exercises so “functional” they’d make a Swiss Army knife look underprepared. I was dazzled by the allure of sports-specific training, convinced that mimicking martial arts movements with bands and unstable surfaces was the shortcut to success.
Oh, and let’s not forget the single-leg balance acts that seemed more fitting for a circus audition than an athlete’s regimen. I was all in on this modern marvel of athletic training.
But after the novelty wore off, I found myself tangled in a web of overly complicated routines that were more about showcasing some so-called strength coach’s creativity than enhancing athletic performance.
Over time, I began to realize the magic was in the simple, basic hard work I was avoiding.
The basic lifts are the foundation of true, applicable strength that doesn’t discriminate by sport or activity because, guess what, lifting heavy stuff efficiently tends to be universally beneficial.
In Rip’s words, the stronger you are, the more sub-maximal (i.e., easier) every application of force becomes.
The realization hit me—I was investing more time learning to balance on a Bosu ball while juggling kettlebells than improving at my martial arts. “Surprisingly,” the best way to get better at kicking was to practice kicking more, not do one-legged squats while playing catch.
Although I still find certain exercises from functional training useful as part of a warmup or for rehabbing certain injuries, as is often the case with martial arts, real training is straightforward and unglamorous, but progress is measurable. Old school isn’t just old; it’s timeless. And sometimes, the best way forward is to look back. Traditions don’t just come from nowhere; they’re experiments that worked.
A martial artist’s strength training routine should be concise and focused. A minimal yet effective routine could include squatting twice a week and deadlifting once a week, using a 5×5 scheme. This routine can be completed in roughly 75 minutes per week, ensuring that the martial artist spends the minimum amount of time necessary on strength training while still achieving significant gains. This approach allows for ample recovery and continued focus on martial arts training.
Concise & Focused: Aim for efficiency in your routine.
Weekly Schedule:
Squats: Twice a week
Deadlifts: Once a week
Training Scheme: 5 sets of 5 reps (5×5)
Total Time: Approximately 75 minutes per week
Benefits:
Minimal Time Commitment: Maximizes strength gains with minimal time spent.
Ample Recovery: Ensures sufficient rest for recovery.
Focus on Martial Arts: Allows continued emphasis on martial arts training.
With the ISOMAX you can perform practically every exercise you can do with a barbell—bench press, squats, rows, deadlifts, curls, etc.— but isometrically.
With isometrics, you can:
Increase absolute strength much faster than with regular forms of exercise
Build muscle as fast (or faster) than with conventional resistance training
Develop greater speed and explosiveness
Ease pain and actually heal old joint injuries — while using more weight than ever!
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How Often Should a Martial Artist Lift Weights?
For martial artists, lifting weights 2-3 times a week is optimal. This frequency ensures a balance between gaining strength and allowing for recovery and martial arts practice. The goal is to enhance physical capabilities without overtraining or detracting from technical skill development. A simple “Monday, Wednesday, Friday” split works well for most people.
What Muscles Should Martial Artists Train?
The essence of strength training for martial artists lies not in isolating specific muscles but in enhancing the body’s cohesive strength as a unified entity. Squats and deadlifts stand out in this regimen, training the body in a holistic manner that’s inherently applicable to martial arts.
These exercises don’t just target individual muscle groups; they cultivate a synergy across the legs, back, chest, shoulders, and core, mirroring the comprehensive demands of martial arts. By focusing on such compound movements, martial artists can achieve a balanced development that elevates their performance, from striking power to grappling prowess, embodying the principle that strength is most effective when it’s built as a collective, functional unit.
“All the mystery of combat is in the legs and it is to the legs that we should apply ourselves.”
Marshal Maurice de Saxe, The Soldier’s Load and The Mobility of a Nation
While single-joint exercises can be useful in rehabilitation or when navigating injuries, most training should prioritize the foundational compound lifts—squats, deadlifts, and presses. These exercises form the cornerstone of an effective training regimen, ensuring comprehensive strength development that’s both practical and applicable to a wide range of activities, including the rigorous demands of martial arts. Emphasizing these lifts ensures that training remains focused on building a strong, resilient body capable of performing at its peak, regardless of the specific challenges it faces.
Conclusion
At its core, martial arts demand precision, technique, and an intimate understanding of one’s own body. Yet, as we’ve seen, the incorporation of strength training can significantly amplify these attributes, providing a competitive edge and bolstering an athlete’s capabilities. The nuanced relationship between physical strength and martial arts proficiency is not about choosing one over the other but rather about finding the right balance that allows each to complement the other effectively.
Strength training, when approached with mindfulness and a clear understanding of its role as an adjunct to martial arts practice, can prevent injuries, improve overall health, and extend the duration of high-level performance. The key lies in selecting exercises that build functional strength directly applicable to martial arts movements, such as squats, deadlifts, and presses. These compound lifts not only enhance physical capacity but also ensure that the body operates as a cohesive unit, mirroring the comprehensive demands of martial arts.
Moreover, the wisdom of integrating strength training into martial arts is underscored by the insights of legends like Bruce Lee, whose philosophies and practices continue to influence both disciplines. By embracing a routine that respects the balance between lifting weights and honing martial skills, practitioners can achieve a synergy that elevates their art to new heights.
Ultimately, the journey of a martial artist is one of continuous learning and adaptation. Embracing strength training as a valuable component of this journey does not detract from the essence of martial arts but rather enriches it, offering a path to greater resilience, power, and precision. As we navigate this path, we are reminded that strength is a supplement, not a substitute, for skill, and that the mastery of martial arts lies not just in the force of a strike but in the harmony of mind, body, and spirit.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Punching harder is a coveted skill in martial arts, boxing, and even in self-defense scenarios. The ability to deliver a powerful punch involves more than just raw strength; it’s the culmination of technique, conditioning, mass, force production capacity, and neuromuscular efficiency. While some factors are genetically determined and less susceptible to change, many aspects of punching power can be significantly improved through dedicated training and practice. This article explores the multifaceted approach to increasing your punching power, offering insights and strategies to help you unlock your full potential.
Understanding the Foundations of Punching Power
Before diving into the methods to enhance your punching power, it’s crucial to understand the underlying factors that contribute to or limit this ability. These include:
Technique: The cornerstone of effective punching, technique encompasses timing, coordination, and the optimal use of the kinetic chain to transfer force efficiently from the ground to your fist.
Conditioning: A well-conditioned body can sustain higher levels of performance and is less prone to injury. Conditioning for punching power involves both general physical preparedness and specific adaptations to the stresses of punching.
Mass: In the realm of physics, force equals mass times acceleration. Thus, a heavier mass moving at the same speed will deliver more force.
Force Production Capacity (Strength): The ability to generate force quickly is essential for powerful punches. This capacity can be increased through strength training.
Neuromuscular Efficiency: This refers to how effectively your nervous system can recruit muscle fibers during a punch. While largely genetic, there are ways to optimize this efficiency.
Anthropometry: Your body’s physical dimensions, such as limb length and tendon insertion points, can influence leverage and force production. While you can’t change your anthropometry, understanding its impact can help optimize your training.
Genetic Limitations: A Reality Check
It’s important to acknowledge the genetic ceiling that exists for certain aspects of punching power. Neuromuscular efficiency and anthropometry are largely determined by your genetic makeup. For instance, individuals with longer tendons may naturally have a leverage advantage, allowing them to generate more force. Similarly, neuromuscular efficiency, which can be somewhat improved through plyometrics, is primarily innate. Recognizing these limitations is not a call to defeat but a reminder to focus your efforts on the areas where training can make a significant difference.
Maximizing Punching Power Through Technique
Technique is the most significant limiting factor on your punching power and is also the factor that has the most room for continuous improvement over time. Technique is mastered over a lifetime, though the 80/20 rule should apply. You should be able to get to about 80% of your lifetime max in 3–6 months of good coaching and then spend a decade refining your technique to get 80% of the remaining 20%, and then spend the rest of your life chasing the last few percent before Father Time catches up to you.
There are too many elements within the technique to discuss all of them here, but technique basically boils down to the following:
Timing/coordination so that the entire kinetic chain works together in the most efficient way possible to transfer force off the ground and to the striking limb. Your breathing plays a significant role here, for example, as the diaphragm helps to link the lower and upper kinetic chains into a single, long unit to transfer force off the ground to your target. You need to be able to both get tense and relax at just the right moment.
Distance: all human movement takes place on a curve or an arc. At some point on the arc, maximum value will be achieved. The better you are at matching up the point of maximum value on the arc with where your target is, the more force will be applied to the target, and conversely, less force can be transferred when the point of impact and the point of maximum value do not align.
Alignment: alignment has two sub-categories.
Angle: you need to be able to keep a neutral joint angle to strike with maximum power. The most obvious example is to punch with a straight wrist. If the wrist is either flexed or extended when the punch lands, not only will you likely hurt yourself, but the bend in the wrist creates a leak in the kinetic chain through which power will be lost. Another example is a neutral spine: the CNS knows when the position of the spine is compromised and will reflexively reduce the amount of power you can generate in order to protect you from injuring yourself during the movement. Think of a self-aware 8-cylinder motor that recognizes something is wrong, and so it reduces the movement to 6, or even just 4-cylinders.
Rotation: if the rotation of the bones of the striking limb does not match the vector of the strike, the bones and/or ligaments and tendons will create some resistance in the movement that will reduce your power output. It’s like driving with one foot on the brakes and likewise makes you more prone to injuring yourself when the strike lands.
The Essential Role of The Heavy Bag, Mitt Work, & Expert Coaching
There are no shortcuts to mastery, especially when it comes to mastering the art of punching with power and precision in martial arts or boxing. The journey to developing a formidable punch is one that requires dedication, practice, and the right guidance. Central to this journey is the undeniable need to hit the bag and the mitts, activities that are not just about building strength but also about refining technique, timing, and the ability to deliver force effectively.
Hitting the bag allows you to practice your punches with full force, providing a sense of generating power from your legs, through your body, and out through your fists. It’s an invaluable tool for developing the kinetic chain required for a powerful punch. Similarly, working with mitts, which requires a partner or a coach, helps in honing your accuracy, timing, and ability to read and react to targets. These practices are not merely physical but deeply technical, requiring you to engage your mind as much as your body.
The importance of a good coach in this process cannot be overstated. A knowledgeable coach can significantly minimize the learning curve, providing insights into the nuances of technique that might take years to discover on your own. They can offer immediate feedback on your form, suggest adjustments, and guide you through drills that target specific areas for improvement. A coach also brings an external perspective, identifying bad habits or inefficiencies in your technique that you might not notice yourself.
The Role of Conditioning in Punching Power
Once again, the body is a very intelligent, self-aware machine. Your CNS will reduce power output anytime it senses that you cannot execute any given movement at 100% of your ability without hurting yourself, and the default level of sensitivity on this protective reflex is set to “high.”
Although it’s not a perfect example, cooks and dishwashers who are able to tolerate very hot or even boiling water without burning themselves can help us understand how this works. Even without adaptation to higher temperatures, most people’s pain threshold is set very conservatively to help us avoid injury, even though our tissues can already withstand much hotter temperatures before we burn ourselves. Over time and exposure, our CNS resets, and we can withstand much hotter temperatures without discomfort or reflexively pulling our hands back. Basically, we become desensitized. The same thing applies to punching and kicking.
There are also structural adaptations that take place over time, including increasing bone density and adaptations in the soft tissue, allowing us to strike harder without hurting ourselves. The joints need the feedback of that comes with impact to adapt over time. This is why martial artists who only practice forms or kata but seldom hit the pads or heavy bags will never reach their full potential.
Improvements in technique are largely “software” upgrades, but you need to upgrade the hardware and the software together. Working the heavy bag, focus mitts, or traditional tools from Chinese martial arts like the wall bag or striking post are all methods to achieve a harder fist and harder punches and kicks.
The Impact of Mass on Punching Power
Size matters. Full stop. If it didn’t, we wouldn’t have weight classes in combat sports. Force = mass x acceleration. More mass moving at the same speed delivers more force. It’s just math. This is one of the easiest variables to manipulate if you want to hit harder. Just eat more and gain weight. If you’re a competitive athlete, you may not want to move up a weight class, but for general purposes (like self-defense), a little extra weight is helpful for both offense (power) and defense. Many studies have shown that carrying some extra body weight helps prevent injury up to and including being shot and stabbed. Although ancient Roman gladiators are often depicted as being very lean, historical evidence shows that they were, in fact, fed high-carbohydrate diets designed to make them gain weight for exactly these reasons.
In a modern context, I would recommend focusing on gaining high-quality body weight over low-quality body weight, which brings us to our next point.
Enhancing Force Production Capacity
Power = force/time. The same amount of work done in less time equals more power. As we mentioned above, the time (speed) component is limited by the genetic endowment of how neuromuscularly efficient we are and can’t be improved much. Therefore, the most effective way most of us can increase power is by focusing on force production, i.e., getting stronger.
Barbell training represents the most efficient method for getting bigger and stronger.
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Even combat sports athletes who don’t need or want to gain weight can and still should get as strong as possible, but for those of us just looking to hit harder for general purposes, we can get as strong as possible within the limits of the time and effort we’re able to devote to time under the bar, as well as the added costs of eating more and recovering. That’s going to vary from person to person, but the fact remains that within the limits of the equation p=f/t, and the more severely genetically limited factor of “t,” “f” is the factor that has the most room for improvement through training. Most people can see their deadlift increase for two to three decades after consistent training.
Neuromuscular Efficiency: Optimizing What You Can
While neuromuscular efficiency has a genetic component, certain training methods can optimize your body’s ability to recruit muscle fibers. Plyometric exercises, for example, can improve the speed and efficiency of muscle fiber recruitment, leading to more explosive movements. Although improvements may be limited to about 15-20%, optimizing neuromuscular efficiency can still contribute to a noticeable increase in punching power.
Training Strategies for Increased Punching Power
Given the multifaceted nature of punching power, a comprehensive training approach is essential. This approach should include:
Technical Training: Focus on refining your punching technique with the guidance of a knowledgeable coach. This includes working on timing, coordination, and the mechanics of effective punching.
Strength and Conditioning: Incorporate a balanced regimen of strength training and conditioning exercises tailored to improve the specific attributes needed for powerful punches. This includes both general physical preparedness and exercises targeting the kinetic chain involved in punching.
Impact Training: Regularly practice on heavy bags, pads, and in sparring sessions to condition your body to the impact and refine your technique under more realistic conditions.
Plyometrics and Explosive Training: Engage in plyometric exercises to enhance neuromuscular efficiency and explosive power, focusing on movements that mimic the dynamics of punching.
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Conclusion: The Path to Punching Harder
Improving your punching power is a journey that requires dedication, smart training, and an understanding of the underlying principles that govern force production. By focusing on technique, conditioning, mass, and force production capacity, and optimizing your neuromuscular efficiency within genetic limits, you can significantly enhance your ability to deliver powerful punches. Remember, the key to unlocking your full potential lies in a holistic and disciplined approach to training, coupled with a relentless pursuit of mastery and improvement. Whether for competition, self-defense, or personal development, the power to punch harder is within your grasp, ready to be unleashed through focused effort and strategic training.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
While it’s true that Kung Fu is an integral part of Chinese culture, it is not mandatory in China. In fact, the younger generations are often more drawn toward modern sports and activities. Moreover, as China becomes increasingly globalized and connected with the rest of the world, interests and hobbies have diversified, reflecting a broader range of influences.
Historically, Kung Fu has had deep roots in Chinese society, being both a form of self-defense and a method of building physical health and cultivating discipline, concentration and wisdom.
Interest in Kung Fu is declining in modern China.
However, in contemporary China, martial arts such as Kung Fu are less commonly practiced than they once were. While some individuals, particularly those living in rural or less developed areas, might still engage in these traditional activities, many in urban centers prefer modern sports or exercise regimens.
In addition, China’s education system does not require learning Kung Fu or other traditional martial arts. Instead, the focus is primarily on core academic subjects such as math, Chinese, and English. Physical education classes involve sports like basketball, soccer, or track and field but rarely include Kung Fu.
Furthermore, with the rise of smartphones, eSports, and online games, Chinese youth have another outlet for competition and skill-building, which aligns more with the digital era. This shift reflects changing tastes and trends among younger generations in China, similar to patterns in many other countries worldwide.
However, there are efforts to revitalize interest in traditional martial arts. Many Kung Fu schools and institutes in China are dedicated to promoting and preserving these practices, often offering classes for interested learners. These establishments aim to pass traditional Chinese culture and values to the next generation.
While Kung Fu is an important cultural symbol and a significant part of China’s cultural heritage, it is not mandatory for Chinese citizens to learn or practice it. Instead, it remains an optional pursuit for those interested in traditional martial arts.
Mandatory Kung Fu In China; A Stereotype
The idea that Kung Fu is widely practiced in China is a stereotype perpetuated by popular media, particularly Hollywood movies. While Kung Fu is a vital part of Chinese cultural heritage, its practice is less widespread in China than many people outside the country might assume.
For the average Chinese person, Kung Fu is often seen as a performance art rather than a practical skill or a commonly practiced sport. Other sports like basketball, soccer, badminton, and table tennis are more popular in China. The rise of technology and eSports has also shifted the interests of the younger generations toward video games and digital competitions.
Moreover, many Chinese people consider Kung Fu more relevant to older generations. With rapid modernization and urbanization, younger Chinese citizens may view traditional martial arts as outdated, especially those living in cities. Instead, they are more likely to engage in modern exercise like running, swimming, or going to the gym.
The commercial success of Kung Fu movies and the global fame of stars like Bruce Lee and Jackie Chan has contributed to a romanticized image of Kung Fu in the eyes of the international community. However, the reality in China is different. While some people still practice Kung Fu and other traditional martial arts, and while these arts are respected as essential aspects of cultural heritage, they are not as central to most people’s daily lives as outsiders might believe.
This is not to say that Kung Fu is disappearing in China. On the contrary, numerous schools and institutions still teach Kung Fu, as well as government initiatives aimed at preserving and promoting this traditional art. However, it’s essential to understand that its role and prevalence in contemporary Chinese society are more nuanced than often portrayed in the media.
Kung Fu Schools In China
Many martial arts schools in China cater to ex-pats and tourists, offering classes in Kung Fu and other traditional martial arts. Some of these are quite commercialized and may prioritize the ‘experience’ of learning Kung Fu, often in a condensed time frame, over the detailed, years-long process of mastery that characterizes authentic Kung Fu training.
Finding a school that provides authentic and traditional Kung Fu training can be challenging, particularly for those who aren’t native to China or unfamiliar with the martial arts community. However, there are legitimate and traditional Kung Fu teachers that exist – they’re just a bit harder to find and may require more dedication and commitment to study with.
Authentic Kung Fu training generally requires a significant time investment, consistent practice, and in-depth study under the tutelage of a qualified master. Traditional teachers often emphasize the philosophical and cultural aspects of Kung Fu, not just the physical techniques.
Kung Fu In China Today
In recent years, interest in Kung Fu among Chinese youth has declined, while interest among foreigners has increased. Kung Fu tourism is a significant industry in China, attracting domestic and international tourists interested in Chinese martial arts. There are several factors contributing to this:
Historical and Cultural Significance: Kung Fu is deeply ingrained in Chinese culture and history. Many tourists are attracted by the opportunity to learn about this cultural heritage by visiting historical sites or participating in Kung Fu classes or demonstrations.
Famous Locations: Some locations in China are particularly associated with Kung Fu. The most famous is the Shaolin Temple in Henan province, which is considered the birthplace of Shaolin Kung Fu. Another well-known location is the Wudang Mountains in Hubei province, the birthplace of Wudang Kung Fu. These sites attract tourists annually who visit the historical sites and perhaps participate in a Kung Fu course.
Media Influence: Kung Fu has been popularized worldwide through movies, TV shows, and other media, much of which originates from or is set in China. Fans of these media often wish to visit where their favorite films or shows were set or where the styles of Kung Fu they depict originated.
Kung Fu Schools and Retreats: Many schools and retreats throughout China offer intensive Kung Fu training for varying lengths of time. These cater to various skill levels, from beginners to experienced martial artists. Some people attend these schools for the physical and mental benefits of Kung Fu training. In contrast, others are interested in martial arts philosophical and spiritual aspects.
Events and Festivals: There are also numerous martial arts festivals and competitions in China, which draw participants and spectators worldwide.
In recent years, Kung Fu tourism has become a significant industry in China, contributing to local economies and encouraging the preservation and promotion of traditional Chinese martial arts. As a result, the Chinese government and private businesses have invested in infrastructure, marketing, and other efforts to support and capitalize on the popularity of Kung Fu tourism.
The Rise (& Fall) of San Da In China
San Da (Free Fighting) 散打, also known as San Shou (Free Hand) 散手, has roots in traditional Chinese martial arts and was developed as a sport.
Sanda is a full-contact sport that allows a wide range of techniques, including punches, kicks, throws, and sweeps, while prohibiting ground fighting. It was devised to take the intricate forms of traditional Kung Fu and apply them in a practical, competitive setting. I fought in Sanda competitions from 2006-2009 (or thereabouts).
Its development was led mainly by the Chinese Wushu Association, which sought to modernize Chinese martial arts and make them more accessible and competitive in a sporting context. The goal was not just to preserve the cultural heritage of Chinese martial arts but also to create a competitive sport that could test the effectiveness of various Kung Fu styles.
In that sense, Sanda can be seen as a bridge between traditional Kung Fu and modern combat sports. As a result, it has become popular not only in China but also globally. It is recognized for its practicality, athleticism, and spectacle.
Over recent years, the popularity of kickboxing with K1 rules, also known as Chinese kickboxing, has been increasing in China, particularly within the realm of professional combat sports. A significant factor in this shift is the success of promotions such as Kunlun Fight and Glory of Heroes, which have brought high-level kickboxing events and international competitors to the Chinese audience.
K1 is a kickboxing format that originated in Japan and gained global popularity due to its blend of techniques from various stand-up combat sports such as Muay Thai, Karate, and Boxing. The K1 rules emphasize continuous action and exciting fights, contributing to its growing appeal among fans and practitioners.
Consequently, more Chinese fighters have been drawn to K1 rules kickboxing, seeking to compete at a high level domestically and internationally. A relative decline in the popularity of Sanda has accompanied this shift. However, it’s worth noting that many Sanda practitioners have transitioned successfully to K1 rules kickboxing, given the similarity in the range of techniques allowed.
The Cultural Revolution’s Effect on Kung Fu
The end of the Qing Dynasty and the onset of the Chinese Communist Party’s (CCP) rule ushered in a turbulent era for China’s cultural heritage, including the practice of traditional Kung Fu. The period, which encompassed the Cultural Revolution, marked a direct assault on the ‘Four Olds 四舊’ — Old Ideas, Old Culture, Old Customs, and Old Habits (Chinese: Jiù Sīxiǎng 旧思想, Jiù Wénhuà 旧文化, Jiù Fēngsú 旧风俗, and Jiù Xíguàn 旧习惯) — in an attempt to reshape Chinese society. Many traditional practices, including Kung Fu, were stigmatized and suppressed as part of this initiative.
During the Cultural Revolution, traditional practices, including martial arts, were targeted as “feudal” or “bourgeois” and were often suppressed. As a result, schools were closed, and many martial arts masters were persecuted, forced into hiding, or killed. In addition, the traditional master-disciple relationship was seen as a potential threat to the authority of the Communist Party and the state, as it could foster dissent and nonconformity.
The intense political and social upheaval broke many traditional martial arts lineages during this period. As a result, much knowledge and many practices were lost. Numerous Kung Fu masters, fearing persecution, fled mainland China, seeking refuge in regions such as Taiwan, Hong Kong, Singapore, and Malaysia. My Sifu’s (Grandmaster Sam FS Chin, the founder of Zhong Xin Dao I Liq Chuan) family emigrated to Malaysia during this time.
Some even migrated further afield to America. In these new lands, they kept the rich legacy of traditional Kung Fu alive by continuing to practice and teach their art. As a result, Chinese martial arts began to gain global recognition, with Kung Fu schools appearing worldwide, profoundly influencing the development and perception of martial arts internationally.
After the end of the Cultural Revolution and the beginning of the reform and opening-up period in the late 1970s, there was a resurgence of interest in traditional Chinese culture, including martial arts. However, the martial arts scene had changed significantly, with a greater emphasis on performance and competition, often under the umbrella of Wushu, rather than the traditional fighting and self-defense aspects of Kung Fu.
Wushu
The Chinese Wushu Federation was established to promote and regulate Wushu, a modernized form of Kung Fu. The term “Wushu” is often used to denote this modern, sportive form of Chinese martial arts, distinguishing it from traditional martial arts.
After the Cultural Revolution, there was an effort to preserve, systematize, and modernize Chinese martial arts. This led to the establishment of the Chinese Wushu Association in 1958, which later became the Chinese Wushu Federation. The organization set out to standardize a curriculum for a broad, representative set of martial arts practices, which became known as Wushu.
Differences Between Kung Fu & Wushu
Unlike traditional Kung Fu, which emphasizes practical fighting skills and self-defense, modern Wushu focuses more on choreographed routines, aesthetic appeal, and athletic performance. It’s characterized by its fast, high jumps, spins, and kicks and is often performed with traditional Chinese weapons.
Wushu is taught in many sports universities in China and is even a popular extracurricular activity in many elementary and secondary schools. Wushu competitors are judged on their mastery of form, timing, and technique in both barehanded and weapon routines.
While establishing Wushu as a sport did much to popularize Chinese martial arts, both within and outside of China, it has also drawn criticism from some who feel that the emphasis on performance and aesthetics detracts from the martial efficacy and depth of traditional Kung Fu.
Regardless, Wushu has played a significant role in shaping the contemporary martial arts landscape in China and worldwide, and it continues to be a popular and widely-practiced sport.
The Rise of Modern Combat Sports In China
MMA, BJJ, and Boxing have seen a surge in popularity in China in recent years.
The Chinese government’s keen interest in promoting Olympic sports and their aspiration to be globally dominant in athletics has notably popularized Taekwondo in China. As an Olympic sport, Taekwondo aligns with the country’s ambitions and offers a platform for demonstrating its athletic prowess. The government has actively supported and invested in Taekwondo training facilities, coaching, and athlete development. These efforts have been tremendously fruitful, as Chinese athletes have consistently performed well in Taekwondo at the Olympics, bringing home numerous medals. The success of Chinese athletes has fostered a growing interest and admiration for the sport among the general public, resulting in an uptick in participation at both the amateur and professional levels.
Mixed Martial Arts (MMA): MMA is a combat sport that allows a wide range of fighting techniques from various martial arts. The sport has grown significantly in global popularity over the past few decades, and this trend has extended to China. High-profile promotions such as the UFC and ONE Championship have hosted events in China, and the success of Chinese fighters like Zhang Weili, who became the first Chinese UFC champion, has spurred interest in the sport. In addition, numerous MMA gyms have sprung up in major Chinese cities, offering training in martial arts that contribute to MMA, such as boxing, wrestling, Muay Thai, and Brazilian Jiu-Jitsu.
Brazilian Jiu-Jitsu (BJJ): BJJ, a martial art that focuses on grappling and ground fighting, has also seen a surge in popularity in China. Part of this can be attributed to the rise of MMA, as BJJ is one of the vital martial arts used in MMA. In addition, BJJ’s strategic, chess-like nature, combined with its effectiveness in real-world self-defense situations, has attracted many practitioners. As with MMA, numerous BJJ gyms have been established in Chinese cities.
Boxing: Boxing has been popular in China for some time, and its status as an Olympic sport certainly contributes to its appeal. The Chinese government emphasizes success in the Olympics, which has led to substantial investment in training and infrastructure for Olympic sports like boxing. The success of Chinese boxers, such as Zou Shiming, a multiple-time Olympic gold medalist, has also helped to popularize the sport.
These trends reflect a broader global shift toward interest in combat sports, which offer a mix of physical fitness, self-defense skills, and competition. The growth of these sports in China is likely to continue, driven by increased global exposure, the success of Chinese athletes, and a growing middle class with disposable income for fitness and recreational activities.
Conclusion: Kung Fu Is Not A Required Practice in China
In conclusion, it’s essential to understand that Kung Fu, despite being an integral part of Chinese cultural heritage, is not mandatory in China. The country’s diversifying interests, particularly among the younger generations, reflect a more global influence, showcasing a preference for modern sports and activities over traditional practices like Kung Fu.
Historically, Kung Fu has played a significant role in Chinese society, serving as a means of self-defense and cultivating physical health and moral character. However, this martial art is less commonly practiced in today’s China, especially in urban centers where modern sports and exercise regimens are more popular.
Moreover, Kung Fu is not a part of the compulsory curriculum within China’s education system, which emphasizes core academic subjects over traditional martial arts. Furthermore, as the digital era continues to evolve, Chinese youth have shown increased interest in eSports and online games, signaling a shift in their preferences.
That being said, efforts to rejuvenate interest in Kung Fu and other traditional martial arts are noticeable. Various Kung Fu schools and institutes are dedicated to promoting and preserving these practices, often offering classes to those interested in learning more about this aspect of Chinese culture.
Thus, while Kung Fu remains a symbol of cultural significance in China and a rich part of its heritage, it is not mandatory for the Chinese. Instead, it is an optional pursuit for those captivated by traditional martial arts, ensuring that this age-old practice remains relevant in a rapidly modernizing world.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Improve Your Martial Arts Grip Strength With Jedd Johnson
Are you tired of losing your grip during intense martial arts sessions? Do you find yourself wondering, “How can I improve my martial arts grip strength?” Look no further! In this exclusive interview, I sit down with Jedd Johnson, a grip strength expert and top competitor in grip sport, to discuss the secrets of developing exceptional grip strength for martial artists.
With an impressive list of accomplishments under his belt and years of experience honing his craft, Jedd shares invaluable insights on different types of grip strength, effective training tools, and common mistakes to avoid. Stay tuned as we dive into the world of grip strength training and unlock the potential to elevate your martial arts game to the next level!
Grip strength is essential for martial arts, which makes frequent use of various grabbing techniques referred to broadly as “chin na, or qín ná 擒拿 in Chinese Kung Fu.
Ashe Higgs: Jedd, can you give us a brief intro to your background and how you got into strength training and grip strength training specifically?
Jedd: My journey with lifting started when I played baseball and basketball in high school, but I was always inspired by movies like Rocky and pro wrestling. After an injury ended my baseball career, I got serious about strength training, exploring bodybuilding, powerlifting, and Olympic weightlifting. My strong point was overhead work, which led me to compete in strongman contests.
In 2003, I learned about a grip contest in Punxsutawney, Pennsylvania. I figured grip training would benefit strongman, so I signed up. Injuries eventually took me out of strongman, but I continued with grip training, and it’s been my main focus since 2006.
Ashe Higgs: Impressive! And you have quite a list of accomplishments in grip sport, right?
Jedd: Yeah, I’ve won the national championship in my weight class or overall several times. My first overall win was in 2014, and I’ve either won or taken second place every year since. I’ve also been in the top 10 list for grip sport over the last 20 years.
Grip Strength for Martial Artists
Ashe Higgs: Fantastic. Now, let’s talk about the application of grip strength in martial arts, which is the focus of our audience.
Jedd: Absolutely. I actually have a product called “Grip Training for MMA Athletes,” which demonstrates how grip strength can benefit martial artists. Developing full-body strength, including grip strength, can give you a significant advantage in martial arts.
Start with one day a week of intense lower arm training and gradually increase.
Start with a full-body general warmup before moving on to grip training.
Gradually work towards specificity, moving from full body to arms, and then grip training.
Combine grip training with existing movements for time efficiency and effectiveness.
Integrate grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls.
Utilize thick bar training and open hand exercises for general hand strength.
Focus on low reps for building absolute grip strength (3-5 sets of 3-5 reps).
Include exercises that promote blood flow in your hands for recovery, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs.
Monitor your results closely to avoid overtraining and promote recovery.
Types of Grip Strength
Ashe Higgs
Alright, let’s dive a bit deeper into grip strength training. Many people might only think of crushing strength, like closing grippers. Could you give us a breakdown of the different types of grip strength and how they’re organized in competitions?
Jedd
Definitely. There are three main types of grip strength:
Crushing involves grippers and other exercises that require a dynamic movement of the fingers. Pinching is a type of grip strength where the thumb is the limiting factor. Examples include the two-hand pinch and block weight lifting. The last main type is support grip, which is static and requires holding onto a bar or a thick handle without any finger movement. Thick bar lifting is also part of support grip and includes exercises like the inch dumbbell and axle lifts.
Tools and Training Methods for Grip Strength
Ashe Higgs
What are some common tools and training methods for grip strength? In traditional martial arts, they had various tools for training grip strength, like the jar grip. Can you talk about some modern tools that people use?
Jedd
Certainly. There are numerous modern grip training tools available, like hub lifting, which is grouped with pinching exercises. There are also many rolling handles on the market made of steel, iron, or plastic, each presenting different challenges. The Saxon bar is another popular pinch implement, similar to an axle or thick bar deadlift. Some other common implements include the IronMind Little Big Horn, which resembles a cone and is used for training to pick up anvils.
traditional gripping jars, or Nigiri Game in Japanese
In grip sport competitions, we often see medleys, which are a series of challenges to be completed within a time limit, and vertical support exercises, which require gripping an object in a vertical position. All these different tools and exercises help athletes develop a well-rounded grip strength, essential for various applications, including martial arts.
Unconventional Tools and Fun Training Techniques
Ashe Higgs
So we’ve discussed different types of grip strength and various training tools. What are some unconventional tools for training grip strength, or some that are just fun to train with?
Jedd
One of the more uncommon and challenging tools is the Finnish ball. It’s a ball that sits on top of a plate and pins directly to a loading pin, requiring a key pinch grip. The key pinch can be very frustrating, especially for individuals with large hands, as they’re unable to cover the ball as well as someone with smaller hands. However, this evens the playing field for competitors with smaller hands. The hub is another implement where having large hands can be a disadvantage.
Jedd training a rolling handle lift.
Ashe Higgs
The key grip is also essential in techniques like tearing decks of cards. I believe this type of grip involves more of the intrinsic muscles of the hand rather than finger or wrist flexors.
Jedd
That’s correct. Developing strength in the key grip can be beneficial in various applications, like gripping someone’s Gi or clothing material during martial arts. It’s essential to have strength in different ways.
The author ripping a deck of cards in half.
Training Tips and Guidelines
Ashe Higgs
I’m looking for general guidelines on warmup and cooldown, volume, intensity, and training frequency, and how to avoid overtraining and keeping hands healthy. Can you give me some tips on these aspects?
Jedd
Certainly. For warmup, start with a full-body general warmup before moving on to grip training. Bodyweight squats, light barbell squats, goblet squats, push-ups, presses, and curls can help. Gradually work towards specificity, moving from full body to arms, and then grip training.
Regarding loading and volume, I recommend focusing on low reps for building absolute grip strength. Aim for 3-5 sets of 3-5 reps, or even lower if you want to peak your strength. Keep in mind that everyone is different, and factors like your job and daily hand use will affect your ability to handle the volume in grip training.
To avoid overtraining and promote recovery, monitor your results closely. If you’re not seeing progress, it could be due to technique flaws or doing too much without enough recovery. To aid recovery, focus on exercises that promote blood flow in your hands, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs. These exercises can help keep your hands healthy and improve recovery time.
Beginner’s Grip Strength Training for Martial Arts
Ashe Higgs
For beginners looking to improve grip strength for martial arts, what would you recommend in terms of training schedule, volume, and intensity?
Jedd
I work with a lot of wrestlers, and we focus on integrating grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls. Starting with one day a week of intense lower arm training and gradually increasing from there is a good approach. Exercises like wrist curls, reverse wrist curls, and reverse curls with an easy curl bar can help introduce grip training stresses to beginners. Thick bar training and open hand exercises are also beneficial for general hand strength.
Ashe Higgs
What do you think is the lowest hanging fruit in training grip strength for martial arts?
Jedd
Integrating grip training with exercises that martial artists are already doing is a practical approach. Using thick bars, hanging globes, or cannonballs for pull-ups and other exercises helps develop grip strength without adding extra isolated exercises. The key is to combine grip training with existing movements, which can be both time-efficient and effective.
What are some of the most common mistakes that beginners make when they start grip strength training?
Jedd
One common mistake is trying to do too much too soon, which can lead to injuries in the forearm or elbow. It’s important to start with conditioning and gradually increase the intensity and volume of training. Another mistake is focusing too much on grippers. While grippers are a popular and convenient way to train grip strength, the strength developed from grippers doesn’t always correlate well or carry over to sports performance. It’s crucial not to rely solely on grippers for grip training and to incorporate a variety of exercises to improve overall grip strength.
Ashe Higgs
That makes sense. And you know, going back to what we were saying at the beginning, there are basically three different types of grip strength, and crushing strength displayed with grippers won’t necessarily transfer over to an activity like martial arts or wrestling, because you can’t completely wrap your fingers around your opponent the same way you would with grippers. So with that, why don’t you tell us a bit about your coaching programs and where people can find you?
Jedd Johnson’s Coaching Programs
Jedd
I have two coaching programs. The first one is a basic instructional website called thegripauthority.com. It has around 1,000 posts on grip training, including a few on martial arts training. Most of the content is focused on grip sport training, but the techniques covered can help iron out many factors that athletes need to contend with when trying to perform well on any given implement.
The second coaching program is more of a virtual coaching setup. I create a week-long program for clients based on their needs. About 50% of my clients are grip sport competitors, while the rest are looking to improve their grip strength for other reasons. I’ve worked with people training for the Marines and others who needed to meet specific physical requirements. I set up a week’s worth of work for them, and they complete the training and send it back to me. I update it every week, as it’s challenging to set up multiple weeks of training for those with less experience in grip training.
This coaching program is called the Grip Task Force. We start with a coaching call to identify the client’s goals, and then I send them a week’s worth of training. They send it back, I update it, and we do a follow-up call every two weeks for Q&A and video analysis. During their time in the Grip Task Force coaching program, they also get access to thegripauthority.com for additional resources and information.
You can find me and my coaching programs at thegripauthority.com and by searching for Grip Task Force online.
Conclusion
As we conclude our insightful discussion with Jedd Johnson, we are left with valuable knowledge and methods to improve our martial arts grip strength. We’ve delved into the various types of grip strength, explored both conventional and unconventional training tools, and learned how to avoid common pitfalls in our training. With Jedd’s expert guidance, martial artists from all disciplines can now take their grip strength to new heights and unlock untold potential in their practice. As you embark on your own path to grip mastery, remember the wisdom shared by Jedd and embrace the power of a strong grip to achieve unparalleled success in the world of martial arts.
I extend my heartfelt gratitude to Jedd for taking the time to share his expertise and insights with me. His dedication to the art of grip strength and passion for coaching others have made this interview truly enlightening. Jedd’s emphasis on technique as a crucial factor in grip strength development reminds us that, like martial arts, proper coaching can save years of trial and error in our quest for mastery.
To all our readers looking to improve their grip strength for martial arts or other pursuits, we highly recommend considering Jedd’s coaching programs, such as The Grip Authority and Grip Task Force. With his guidance, you can unlock the secrets of exceptional grip strength and hone the techniques that will elevate your performance to new heights. Don’t miss this opportunity to learn from a true expert in the field and enhance your martial arts journey with the power of a strong grip.
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Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Martial Arts Classes For Adults: Finding Center and Flow
Why should adults do martial arts, and what martial arts program is best for adults? These are important questions that deserve careful consideration. In this article, we will explore a few of the key reasons adults should do martial arts, as well as how to find the best program for you.
In today’s fast-paced world, it’s easy to feel overwhelmed and disconnected from our bodies and minds. We often neglect our relationships, physical health, and emotional well-being to pursue success and productivity. However, we can’t pour from an empty cup! This is where martial arts classes for adults can become a powerful tool for restoring a sense of stillness and calm in our lives by developing connection and balance.
Martial arts can also provide a sense of community and purpose, as well as a way to challenge ourselves and grow as individuals. It’s not just about fighting or self-defense but about becoming comfortable in high-pressure situations and cultivating a deeper understanding of ourselves and our world. As the Old Masters used to say, “Know yourself, know your opponent.”
“Know thy self and know thy enemy, and you cannot lose.” zhībǐzhījǐ, bǎizhànbùdài 知彼知己百戰不殆 ~Sun Tzu, Art of War
Sun Tzu’s Art of War is still required reading.
In our martial arts classes for adults, we focus on developing a strong center, which is the foundation of our physical and mental balance. By aligning our posture, breathing, and awareness, we can access a deeper level of strength and stability in both mind and body. This is essential for martial arts and everyday life, where we often face challenges that can throw us off balance. Both work and family frequently put us in challenging positions.
Through a combination of basic exercises, partner drills, and meditation practices, we explore different aspects of flow, such as relaxation, sensitivity, and responsiveness. We learn how to move easily and efficiently without wasting energy or forcing our bodies. We also learn how to apply our movements in self-defense scenarios, using principles of timing, distance, and strategy.
Bruce Lee, one of the most influential martial artists of all time, famously said, “Be water, my friend.” This means being adaptable, fluid, and responsive to any situation rather than rigid, tense, and reactive. In martial arts, we emphasize this concept by practicing movements that are natural, effortless, and spontaneous, like water flowing in a river. We learn to recognize the right time and place to apply pressure and when to withdraw. Developing a mindset that flows like water is the key to navigating life’s challenges with greater wisdom.
Why Adults Should Do Martial Arts
Martial arts provide many physical, mental, and emotional benefits. We have many other articles digging deeper into the benefits of martial arts for adults, but here are some of the key benefits of practicing martial arts for adults.
Physical Fitness
Martial arts is a full-body workout that improves strength, flexibility, balance, and coordination. You can read more about martial arts and some of the physical benefits of martial arts for adults in these articles:
Additionally, we learn not to let our thoughts and emotions control us, but rather to recognize them as they pop up and choose how we respond. This mental discipline and emotional regulation can help us to feel more in control of our lives, which can be a powerful tool for managing stress.
The focus required during training can also provide a welcome break from the stressors of daily life. By cultivating mindfulness and developing a deeper awareness of their bodies, martial arts practitioners can find a sense of peace and balance that can carry over into other areas of their lives.
Martial arts can help you develop the skills and confidence you need to defend yourself in dangerous situations. While it’s true that we live in relatively safe times, it’s always better to be prepared for the worst-case scenario. Being able to defend oneself in a dangerous situation not only provides a sense of security but can also potentially save lives. By learning self-defense techniques through martial arts, individuals can gain the confidence and ability to protect themselves and their loved ones. As the saying goes, it’s better to be a warrior in a garden than a gardener in a war. It’s essential to have the tools necessary to defend oneself just in case the need arises, and martial arts can provide those tools.
Mental Discipline
Martial arts require focus, concentration, and discipline. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviors.
Martial arts provide a structured environment that fosters discipline and cultivates a strong work ethic. This kind of discipline is beneficial not only for martial arts training but for everyday life as well. Through martial arts training, students learn to control their bodies, developing a sense of focus and concentration that carries over into other areas of life. By practicing and honing their skills, martial arts students become better equipped to handle stress and overcome obstacles in their personal and professional lives. The self-discipline and mental toughness that come with martial arts training can also help overcome bad habits and make better choices overall. Ultimately, the discipline instilled in martial arts training can lead to a more fulfilling and successful life.
Increased Confidence
Practicing martial arts can help you build confidence in your abilities and give you a sense of empowerment and a sense of personal agency in your life. Grandmaster Sam FS Chin is the founder of Zhong Xin Dao I Liq Chuan (our specialty). He says, “martial arts gives you confidence, not because you can fight, but because you know.”
Confidence is not just about the ability to fight or defend oneself physically but also about having a clear and level-headed understanding of ourselves and the world around us. Through martial arts training, we develop the ability to discern and evaluate situations with a calm and clear mind rather than reacting impulsively or emotionally. This can help us to make better decisions, avoid unnecessary conflicts, and navigate life’s challenges with greater ease and effectiveness. Ultimately, martial arts can help us to become more self-aware, resilient, and confident individuals.
Community & Connection
Technology and social media have certainly had an impact on our relationships. While they have made it easier than ever to connect with others, they have also contributed to a breakdown in meaningful, face-to-face interactions. Social media can create a false sense of intimacy, leading us to believe that we are more connected to others than we really are.
This can make it difficult to form deep, meaningful relationships that require genuine effort and investment. In addition, social media has made it easier to engage in superficial interactions that lack real substance. We are bombarded with constant updates, notifications, and messages, making it difficult to focus on any one thing for an extended period of time. This constant distraction can lead to a lack of attention and focus, reducing our ability to connect with others on a deeper level. Overall, while technology and social media have undoubtedly brought us closer in some ways, they have also contributed to a decline in the quality of our relationships.
Ancient Solutions For Modern Problems
Joining a martial arts class, especially one that approaches martial arts as a tool for cultivating mindfulness, can be an effective way to combat the negative effects of technology and social media on our relationships. By taking personal accountability and committing to regular training, we are surrounded by people who not only support us but challenge us to be our best selves.
The practice of martial arts constantly reminds us of the importance of discipline, focus, and hard work. We learn to be present in the moment and to embrace challenges as opportunities for growth. In this way, martial arts can help us cultivate deeper, more meaningful relationships with ourselves and with others. By being part of a community that values personal growth and self-improvement, we are held accountable to be better people, both on and off the mat. So if you’re feeling disconnected from others and yourself, consider joining a martial arts class as a way to reconnect and find meaning in your relationships.
How to Find the Best Martial Arts for Adults Near You
Determine Your Goals
If you are interested in taking up martial arts for adults, it is important to find a class that is right for you. If you’re not sure which martial art you should choose, we have a detailed article on many of the things you should look out for (read more…), but here are some basic tips for finding the best martial arts for adults near you:
What do you hope to achieve through martial arts? Are you looking to improve your fitness, build self-defense skills, or both? Try the following exercise by filling in the blanks: “I want to learn martial arts so I can ____, so I can ____.” This will help you determine which type of martial arts is right for you.
Avoid “McDojos”
A McDojo is a derogatory term used to describe a martial arts school or training facility. McDojos promote students based on payment rather than skill and experience. They often offer multiple martial arts styles or mix-and-match techniques without any real foundation in any of them, or even fake martial arts styles.
These studios claim to teach martial arts techniques that are often exaggerated or completely fabricated, with little basis in reality or functional martial arts principles.
For example, in the movie Napoleon Dynamite, the character Rex teaches a completely fake and comical martial art, “Rex Kwon Do.”
Rex Kwon Do was a McDojo from the film Napolean Dynamite
While this is obviously an extreme and humorous example, it highlights the fact that some martial arts schools may not be teaching real, practical techniques.
An instructor’s credentials can provide valuable information about their training and experience in martial arts. Instructors who have trained with reputable organizations or under renowned martial arts masters may be better equipped to teach the techniques and principles of martial arts effectively. Moreover, instructors with significant experience in martial arts can offer valuable insights and guidance to their students.
However, while credentials are a useful starting point to demonstrate competence, they do not necessarily reflect a person’s abilities or proficiency in teaching those skills to you.
Martial Arts Lineage
The author posing with his instructor in February 2023
Lineage can be an important factor in determining the authenticity and quality of a martial arts instructor. This is especially true if you’re looking to train a particular system or style. McDojos often lack a clear and legitimate lineage.
By choosing an instructor with a well-established and respected lineage, prospective students can increase their chances of finding a quality adult martial arts program. A legitimate lineage reflects a strong level of accountability and standards that can help you avoid McDojos.
However, while lineage can be a valuable tool in avoiding McDojos, don’t be too focused on martial arts lineage. What’s most important to consider is a teacher’s ability to effectively teach and communicate with their students.
Traditional martial arts schools are plagued by “lineage queens.” These instructors prioritize their connection to a famous teacher or lineage over their own proficiency or ability to teach effectively. They may use their connection to a famous teacher as a means of asserting their authority or expertise, even if they are not actually skilled instructors.
It is important for students to prioritize finding an instructor who can teach effectively and help them develop practical martial arts skills rather than simply relying on the reputation of a particular lineage or teacher.
Ultimately, the effectiveness of a martial arts instructor should be judged by their ability to help their students improve and grow, not by their credentials or connections to famous teachers or lineages. It doesn’t matter what they can do or how awesome their teacher’s teacher was; it only matters what they can help you to do.
Reviews: Proof Of The Best Martial Arts For Adults
Read reviews from past and current students to get an idea of what to expect.
Reviews from current and former students can provide valuable insights into the quality of a martial arts program and the effectiveness of the instruction. Look for reviews that mention improvements in skill level, positive changes in mindset, and overall satisfaction with the program. Social proof can be helpful for ensuring that you choose a reputable martial arts school that will provide you with the training and instruction you need to improve your skills and reach your goals.
Besides reading public reviews, try looking for evidence of or asking existing students how much time outside regular training they tend to spend together doing other activities. When students spend time together outside of regular training, it’s a clear sign of a good martial arts school. This type of community-building promotes a strong sense of camaraderie among students and instructors alike.
It can be especially beneficial for beginners who may feel intimidated or uncertain about their abilities. Spending time together outside of class allows students to form deeper connections with one another, build trust, and provide mutual support. A good martial arts school recognizes the value of these relationships and encourages them through social events and group activities. Ultimately, these connections can help students feel more engaged and motivated in their training, leading to greater progress and overall higher quality of life.
For example, at Falling Leaves Kung Fu, over the years, we have organized many outdoor activities together, from hikes on trails throughout Arizona to barbeques, axe throwing, and other fun activities “off the mats.” We also frequently travel together out of town or out of state to participate in workshops that help us take our martial arts practice to a deeper level.
Trial Offers
Most martial arts schools offer introductory classes or trials, so take advantage of these opportunities to see if the class is right for you. While it’s common for many martial arts schools to offer a free class, I want to convince you that a paid trial is actually a better choice and a sign of a higher-quality martial arts program.
As a martial arts instructor, I understand the allure of a free trial class. However, I believe that a paid trial is a better option for both the student and the instructor. New students require a lot of attention and guidance. A free class most likely means that the instructor expects you not to join and will likely not give you much direct attention, which in turn means you will likely get very little out of your experience, even if the program is a good one.
Existing students have already paid for the instructor’s full attention, and offering free trials can distract from their learning experience. Charging for a trial shows that the school has confidence in the value of its program, and it sets the expectation that the student is committed to their training. Ultimately, a paid trial is a better investment in the student’s future, ensuring they receive the best instruction and guidance possible.
At Falling Leaves Kung Fu, we offer a two-week trial with a money-back guarantee. Don’t like our program after all? No problem, I’ll refund you, no questions asked. However, because I take the time to find out what prospective students are really looking for and help them understand if we’re a good fit rather than focusing on a quick sale, I have never had anyone request a refund in more than 20 years.
Adults Only
Firstly, children and adults have different physical capabilities and limitations. Children are still growing and developing, so their bodies are not as strong or coordinated as adults. This means that training exercises and techniques should be adapted to their physical abilities.
Secondly, children and adults have different attention spans and learning styles. Children typically have shorter attention spans and benefit from more frequent breaks and varied activities to keep them engaged. Adults, on the other hand, can focus for longer periods and may prefer a more structured approach.
Finally, children and adults have different goals and motivations for training in martial arts. Children may be interested in learning self-defense or improving their physical fitness, while adults may be more interested in stress relief, personal development, or competitive training. Mixing these groups together can lead to frustration and boredom for both children and adults.
While many schools or facilities may offer both children’s classes as well as martial arts classes for adults, ideally, they should generally train separately most of the time for the best outcomes.
Summary & Conclusion:
Martial arts for adults is a great way to improve your physical fitness, build self-defense skills, and developmental and emotional discipline. With so many types of martial arts to choose from, there’s a program out there that’s right for you. So, if you are ready to unleash your inner warrior, start looking for martial arts for adults near you today!
At Falling Leaves Kung Fu in Tempe, AZ, we specialize in teaching I Liq Chuan, a martial art based on the principles of Zen, Tai Chi principles, and flow. Our classes are designed to help adults of all ages and backgrounds develop discipline, concentration, and wisdom.
So if you’re looking for martial arts classes for adults and you want to explore a holistic approach to health and well-being, consider joining us.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
References
Kanning, Martina, and Wolfgang Schlicht. “Be active and become happy: an ecological momentary assessment of physical activity and mood.” Journal of sport and exercise psychology 32.2 (2010): 253-261.
Torelly, Gabriela Aquino, et al. “Acute effects of mind-body practices and exercise in depressed inpatients: A randomized clinical trial.” Mental Health and Physical Activity 23 (2022): 100479.
Are you considering starting your martial arts journey but overwhelmed by the vast options available? Are you asking yourself, “which martial art should I learn?” Well, you’ve come to the right place! In this article, we aim to guide you through the exciting world of martial arts training.
With so many styles to choose from, it can be difficult to determine the best fit for your individual goals and needs. But, with a little bit of research, you’ll be on your way to finding the perfect martial art for you. We’ll cover everything from the different types of martial arts and their focus, to the benefits of training, to the various factors you should consider when choosing the right style for you. Get ready to discover the art of self-defense, physical fitness, and personal development through martial arts training!
Seiza is the formal, traditional way of sitting in Japanese martial arts.
Personal goals
Values
Availability and cost
Injury History & Physical Limitations
Longevity
Personal Goals
When choosing a martial art, you must consider your personal goals and why you want to practice it. For example, do you want to improve your physical fitness, learn self-defense, or compete in tournaments? Different martial arts offer different benefits, and each gym or dojo can have a different focus. so choosing one that aligns with your goals is important.
The Five Whys
If you’re unsure exactly what your priorities are when pursuing martial arts training, you can try using the “Five Why’s” exercise to help you gain clarity.
Using this information, we can make an informed decision about the best martial arts program based on our specific goals and needs. The Five Whys exercise not only helps solve problems, but also serves as a powerful tool for personal self-discovery and goal setting.
Here are two different examples of using the Five Whys exercise to understand the priorities for choosing a martial arts program:
“I want to train martial arts.”
“Why?”
“I want to improve my physical fitness.”
“Why?”
“I want to be healthier and have more energy.”
“Why?”
“I want to feel better about myself.”
“Why?”
“So I can feel confident and empowered.”
In this example, the Five Whys exercise helps to reveal that the ultimate goal for choosing a martial arts program is to feel confident and empowered. Understanding true priorities can help guide the decision-making process in choosing a martial art that fits the individual’s goals and needs.
Example 2
Here’s another example using the Five Whys exercise with a different starting point:
“I want to train martial arts.”
“Why?”
“So I can compete in tournaments.”
“Why?”
“So I can improve my skills and be recognized as a top competitor.”
“Why?”
“So I can win championships and be recognized as a successful fighter.”
“Why?”
“So I can be a famous professional fighter.”
In this example, the Five Whys exercise reveals that the ultimate goal for choosing a martial arts program is to become a famous professional fighter. This understanding guides the individual in making a decision to choose a martial art that fits their goals and needs and focuses strongly on competition and tournament preparation.
Example 3
The Five Whys exercise can be simplified by using this format:
“I want to [blank], so I can [blank], so I can [blank].”
This format helps break down one’s goals and motivations for choosing a martial arts program into a clear, concise, and easy-to-understand sequence.”
Even within the same martial arts style, the intensity of training can vary wildly from gym to gym or dojo to dojo. For example, some BJJ gyms focus on general-purpose training, while others focus on preparing fighters for MMA competitions (more on BJJ below). The level of contact and intensity of training at the latter will likely look very different than the former.
Likewise, in a gym whose primary focus was on preparing people for MMA competition, the use of performance-enhancing drugs and narcotics to deal with pain and inflammation of injuries sustained in combat would not be unheard of. This is not to imply that this would be taking place in every gym, but it is something you should be on the lookout for before joining.
Getting clear about our priorities at the outset can help us avoid wasting both time and money.
Traditional martial arts use bowing as a gesture of respect. Modern combat sports will typically touch gloves or fist bump before fighting. image source: unknown
Every martial arts gym has its own unique culture. For example, here at Falling Leaves Kung Fu, we tend to attract a lot of “rugged individualists” who value individual liberty, self-sufficiency, and personal responsibility. Another example from our school is the emphasis on Zen philosophy, which may conflict with your closely held religious beliefs.
Choosing a gym whose culture doesn’t align with your personal values is likely to lead to friction over time, which can lead to a bad experience for all involved. Take the time to talk to any potential instructor and the other students to understand better whether the school or gym will be a good fit in the long run.
Martial arts help develop the quality of humility, which requires surrendering our ego. Don’t expect a gym to change its culture to accommodate you. Be prepared to set your ego aside or choose another facility that better aligns with your closely held personal values.
It is also important to consider the availability of martial arts classes in your area and the cost of training. Some martial arts are more readily available than others. Depending on your location, there may be no facilities nearby if you’re committed to learning a particular martial art system. Many instructors are now offering online classes. However, while they can open the possibilities of learning from anywhere in the world, online learning has some significant limitations.
Shopping based purely on price is not a good idea when looking for martial arts training. Naturally, you need to make sure the fees will fit your budget, but quality instruction frequently costs more, and for good reason. If you want high-quality instruction, you should be willing to support your instructor financially. They have sacrificed more than you can know to develop their skill. Likewise, it’s expensive to keep the doors open on a facility.
Conversely, we usually get what we pay for, and the cheapest school in town is also very like a “McDojo,” which will not offer much value regardless of your reason for training.
Hidden Fees
When considering which martial art school to join, it’s important to know hidden or extra fees not covered by your gym dues. These fees can add up and make the cost of training much higher than expected. Some common hidden fees include uniforms, belts, and testing fees. To avoid unexpected costs, asking for a full list of possible fees upfront is important.
The cost of testing fees and uniforms can really add up.
Price transparency is crucial when making a decision about which martial art to study. Knowing all the costs associated with a particular school, you can accurately compare different options and make the best choice for your budget. However, price transparency also serves as an indicator of the integrity of the instructor or gym. A clear, upfront pricing structure shows that they value transparency and honesty in their business practices. On the other hand, hidden fees or lack of transparency in pricing can be a red flag and indicate a lack of trustworthiness.
When inquiring about fees, don’t be afraid to ask specific questions. For example, find out if there is a fee for testing or if you need to purchase a new belt every time you advance to a higher rank. Understanding the cost of training is an important part of the decision-making process and should not be overlooked.
In conclusion, asking for a full list of fees and ensuring the school is transparent about pricing is key to finding the right martial art school for you. A school that is upfront about costs and willing to provide clear answers about fees is more likely to be trustworthy and a good fit for your training goals.
The Risks and Pitfalls of Committing to Long-term Contracts
The most significant issue you should be aware of when it comes to cost is whether or not a school offers month-to-month payment options, the ability to pay for classes in blocks, or if they want you to commit to a long-term contract similar to a standard “globo gym.”
Committing to long-term contracts, such as 1-3 year contracts, in a martial arts school can be problematic for a number of reasons. Firstly, it can be difficult for students to predict changes in their schedules, interests, or personal circumstances, which may make it difficult for them to fulfill the terms of their contracts.
Secondly, long-term contracts can be a financial burden, as students may be obligated to pay monthly fees even if they cannot attend classes due to personal reasons. Worse yet, once signed, the school usually sells these contracts to a third party for a lump sum similar to a loan. If you default on your payments, you’re not dealing with your instructor with whom you have a personal relationship. You’re dealing with a faceless bureaucracy that doesn’t know you, doesn’t care about your circumstances, and just wants their money, regardless of the burden it places on you.
Be sure that you have the freedom to “vote with your feet” if the instructor fails to provide you with the level of instruction you expect and deserve.
Benefits of a Recurring Billing For Martial Arts Training
I use a recurring billing system that charges a student’s credit or debit card each month, and students are free to cancel their subscriptions any time they like. Recurring billing in martial arts schools can greatly benefit the instructor and the students. By having a consistent, automatic billing system in place, instructors can focus their energy on teaching rather than keeping track of payments. This allows for a more dedicated and effective teaching experience for the students. Additionally, it eliminates the awkwardness and potential friction that may arise from constantly asking for payments or having to chase down students for payment.
With a recurring billing system, students can easily make payments on a regular basis, and instructors can focus on providing the best possible instruction. This creates a more efficient, streamlined, and stress-free environment for both parties involved.
Regardless of the system the instructor has in place to collect payments; you should be sure that you have the freedom to “vote with your feet” if the instructor fails to provide you with the level of instruction you expect and deserve or if you’re life circumstances change. You shouldn’t still have to pay for martial arts training in Arizona after moving to Florida for work.
If you have a history of injury or physical limitations, it’s important to consider how this may affect your ability to practice a particular martial art. Some martial arts place more demands on our bodies, so choosing a martial art that is appropriate for your physical condition is important. Consider talking to your doctor and/or a martial arts instructor to help you make an informed decision.
For example, many veterans and retired athletes suffer from TBI. Choosing a gym that focuses on martial arts that involve frequent strikes to the head may not be the best choice for someone with a history of traumatic brain injury (TBI). TBIs can have long-lasting effects on a person’s cognitive and physical abilities, and repeated blows to the head can exacerbate these symptoms and potentially lead to further injury.
A Tai Chi program, while not as hardcore as Thai Boxing or Krav Maga may be a better choice for somebody that is looking for a fun and interesting hobby or needs to minimize any blows to the head, for example.
Before joining a program, try asking some other students how long they’ve been a member. The length of membership of the average student at a martial arts school reflects the quality of instruction provided by the instructor or school. If students stay for long periods of time, it is a sign that they are receiving high-quality training and are satisfied with the experience. On the other hand, if students leave quickly or have a high turnover rate, it may indicate that the instruction is not meeting their needs or that the training environment is not a good fit for them. The length of membership can be seen as a barometer for the instruction’s overall effectiveness and the students’ satisfaction.
At Falling Leaves Kung Fu, most of our members stick around for three to five years, and most students who leave only do so due to work or personal circumstances beyond their immediate control.
Considering these factors when choosing a martial art is important because they can greatly impact your experience and ability to progress in your training. If you choose a martial art or gym that does not align with your personal goals, interests, or physical abilities, you may quickly become frustrated and discouraged and may eventually give up training altogether. On the other hand, if you choose a martial art that is a good fit for you, you are more likely to enjoy your training, make progress, and stick with it over the long term.
Additionally, choosing a martial art that is accessible and affordable is crucial for ensuring that you can continue your training and make the most of your investment of time and resources. Understanding your injury history and physical limitations is important for preventing further injury and ensuring your safety while practicing martial arts. By considering these factors, you can make a more informed and strategic decision about which martial art is right for you.
All martial arts train three fundamental principles:
Attack
Defense
Power.
Techniques for attack and defense fall into four categories:
Striking
Kicking
throwing and takedowns (wrestling)
grappling and joint manipulation.
I do not fear the man who has trained 10,000 kicks; I fear the man who has trained one kick 10,000 times.
~Bruce Lee
Some martial arts train all four categories equally, while others specialize in one or two.
Understanding the different types of martial arts and their specializations can help you make an informed decision when choosing a martial art to practice based on your personal goals, interests, and physical abilities. Likewise, there are tradeoffs to choosing a martial art like karate, which trains techniques from all four categories more broadly, compared to choosing an art like BJJ, which specializes in grappling and takedowns. Training in a broad range of techniques will leave you well prepared for dealing with general-purpose self-defense situations against an opponent with little to no training, but you may find yourself quickly outmatched by someone with a high skill level in a more narrow selection of techniques. Bruce Lee once said, “I do not fear the man who has trained in 10,000 kicks. I fear the man who has trained one kick 10,000 times.”
Secondly, considering your potential professional needs and legal considerations is also important. For instance, Law Enforcement Officers need to know how to use the minimum level of force necessary when dealing with the public. BJJ, or Brazilian Jujitsu, can help officers modulate their use of force by teaching them techniques to subdue a person with minimum risk of injury.
Western boxing focuses mainly on striking techniques, which are important in self-defense. However, it doesn’t prepare practitioners for grappling and wrestling, which could be important in real-life self-defense situations. Similarly, martial arts that focus on sports competitions may not provide adequate training for dealing with an armed assailant, as real-life self-defense often involves more than just striking.
In the next section below, we’ll take a look at 11 different types of martial arts. If you’re looking for martial arts training in the Phoenix, Arizona area, I’ll recommend a school whose instructor I know and trust or have a friend who trains there.
Please note that the following list of 11 martial arts is just a small representation of the vast number of styles and techniques used in combat and self-defense worldwide. Each culture has its unique approach influenced by its history and traditions. The list does not include various forms of martial arts that focus primarily on weapons such as sticks, knives, or firearms. It is important to keep in mind that this is just a starting point in your journey to discovering the right martial art for you. We have a more comprehensive list of martial arts here.
1. Karate
Karate is one of the most popular martial arts styles in the world. It originated in Okinawa, Japan, and has since spread to countries worldwide. Karate is a striking-based art that emphasizes punches, kicks, and knee strikes. It also includes grappling techniques, such as throws and joint locks, and is known for its fast, powerful movements.
The Karate Kid” movie, released in 1984, starring Pat Morita and Ralph Macchio, became a huge success in the US. It popularized the martial art of Karate, inspiring many people to start learning the discipline. The film’s coming-of-age story and training montages resonated with audiences, increasing Karate classes and dojos across the country.
After more than 20 years of training and teaching I Liq Chuan, before my dad’s stroke, he still asked me, “how’s your karate going?” For many, karate is synonymous with martial arts training. Further Reading on Amazon: Complete Karate by Mas Oyama
Judo is a Japanese martial art and Olympic sport that was founded by Jigoro Kano in the late 19th century. It is a grappling-based art emphasizing throws, pins, and submission holds. Kano, was a student of traditional Jujitsu. He adapted Jujitsu techniques and created a new martial art that he called Judo, which means “gentle way.”
Kano’s motivations in creating Judo were to promote physical fitness, mental discipline, and moral character. He also sought to create a martial art that was less dangerous and more suitable for sport and competition.
Judo became an Olympic sport in 1964 and is now practiced worldwide. The objective of Judo is to throw or take down an opponent, immobilize or subdue them with a grappling hold, or force them to submit with a joint lock or choke. Further Reading on Amazon:Judo: Basic Principles by Eric Dominy
Taekwondo is known for it’s lightning fast high kicks
Taekwondo 태권도/跆拳道 is a Korean form of martial arts that focuses on techniques involving punches and kicks. It places emphasis on head-high kicks, spinning jumps, and quick kicks. The name translates to “the art or way of kicking, punching.” The martial art originated in 1945, established by Korean martial artists with Japanese and Chinese martial arts backgrounds, most notably General Choi, Hunghi.
Tae Kwon Do became popular in America after soldiers who had been stationed in Korea began returning home from service.
Taekwondo is known for its fast kicking techniques, with additional points awarded in sparring competitions for strikes incorporating spinning kicks and kicks to the head. Taekwondo can improve your fitness and flexibility, as it’s a full-body workout that involves various kicks, jumps, and stretches. It develops coordination, strength, and agility, making it an excellent choice for overall fitness and flexibility.
There’s no denying that after BJJ exploded into the public consciousness, the world of martial arts was changed forever. Brazilian Jujitsu is a grappling-based art that originated in Brazil. It is known for its ground-based techniques, including submission holds and pins. Royce Gracie made BJJ famous by winning the first Ultimate Fighting Championship tournament with a dominant display of its grappling techniques in December 1993.
Brazilian Jujitsu is an excellent choice for those who want to learn self-defense techniques, as it is standard in most BJJ gyms to “live roll” in every class, ensuring you learn how to apply techniques against active resistance. Further Reading on Amazon:Breathe, A Life In Flow by Rickson Gracie
If you’re looking for premium Brazillian Jujitsu instruction in the East Valley area, check out Gustavo Dantas gym in Mesa.
Grandmaster Sam FS Chin, founder of Zhong Xin Dao I Liq Chuan photo credit: Jack Meyers 2017
I Liq Chuan is a Chinese martial art we train here at Falling Leaves Kung Fu. It is characterized by its focus on Zen philosophy, Tai Chi principles, and its unique spinning and sticky hand training methods.
I Liq Chuan is a Chinese martial art that emphasizes the flow of energy and fluid movements. It was developed by Grandmaster Sam Chin in the 1970s with his father, Chin, Lik-Keong, It is based on principles of internal energy, mind-body connection, and natural movements. The goal of I Liq Chuan is to develop a relaxed yet powerful body and mind and to cultivate one’s ability to respond spontaneously to any situation. Unlike other martial arts that focus on physical techniques, I Liq Chuan emphasizes developing a deep understanding of the body’s intrinsic nature and how it can be best used in martial arts and daily life. The practice of I Liq Chuan includes solo movements, partner drills, and applications in self-defense. Further Reading:The Martial Art of Awareness by Sam FS Chin
I offer small group classes, private lessons in Tempe, AZ, and workshops worldwide.
Muay Thai is a very effective martial art known for its punishing kicks and elbow attacks.
Muay Thai is a martial art and combat sport that is referred to as the “Art of 8 Limbs” or “The Science of 8 Limbs.” The eight limbs refer to the eight parts of the body that are used for striking: two fists, two shins, two elbows, and two knees.
Muay Thai requires its practitioners to follow a set of rules, both in training and competition. The rules allow for a balance of freedom and control in movements and strikes, resulting in a unique flow that separates it from other martial arts. Thai Boxing is known especially for its brutal leg kicks and elbows.
Muay Thai is an especially good choice for individuals looking primarily for self-defense or competition as it’s one of the arts that has proven itself again and again in full contact fighting. For this reason, along with BJJ, it has become the basis of most modern MMA curriculums.
Western boxing is a powerful system of self-defense that requires quick reflexes, strong technique, and the ability to outmaneuver an opponent. The sport is known as “the sweet science” due to its emphasis on strategy and precision, as well as its raw power. Boxers must be fit and agile, able to dodge and strike simultaneously. It’s a challenging discipline that demands a great deal of physical and mental strength.
Boxing has been a staple of the Olympic Games for over a century and is considered one of the world’s oldest and most revered sports. It’s an exciting and dynamic discipline that’s both physically and mentally demanding. For fitness enthusiasts, the hard training required by boxing provides a comprehensive workout that can help to build strength, increase endurance, and boost overall health. Whether you’re looking to improve your self-defense skills or simply looking for a challenging workout, western boxing is a great choice. Further Reading on Amazon: Championship Fighting by Jack Dempsey
Aikido is a Japanese martial art that emphasizes the use of leverage and movement to neutralize an opponent’s attack. It is a grappling-based art that includes throws, pins, and joint locks.
Aikido, founded by Morihei Ueshiba, is often called “the art of peace.” It emphasizes flowing, circular movements designed to harmonize with and redirect an attacker’s energy. With its roots in Daitoryu (a form of Japanese Jujitsu), Aikido is a non-violent martial art emphasizing self-defense over aggression. It’s a perfect choice for those who are not interested in high-impact activities or competition due to physical limitations, making it an excellent form of physical and mental exercise.
If you’re looking for a martial art that’s gentle on the body and mind, Aikido is a great choice. Its focus on blending with an opponent’s movements rather than using brute force makes it an ideal choice for those who may avoid activities with intense physical demands. Additionally, Aikido is non-competitive, making it a great option for those who want to train in martial arts in a less stressful environment. With its emphasis on inner peace and harmonizing movements, Aikido is a wonderful way to improve your physical fitness while also nurturing your spirit. Further Reading on Amazon: Complete Aikido by Roy Suenaka
Donnie Yen portrays Bruce Lee’s teacher Ip Man in Ip Man 4: The Finale. Watch on Amazon Prime.
Wing Chun is a kung fu style characterized by its close-quarters fighting style and emphasis on rapid strikes. First popularized by Bruce Lee in the 20th century, Lee learned Wing Chun as a teen and later incorporated elements of it into his own martial art training style, Jeet Kune Do. In recent years, Wing Chun has become even more widely known through the movie franchise about Bruce Lee’s Wing Chun teacher, Ip Man, which stars Donnie Yen. These movies have further popularized Wing Chun and helped increase its visibility and popularity worldwide.
There are many different sub-styles of Wing Chun. One school I can vouch for in Mesa, AZ, is the Hung Fa Yi Wing Chun of Arizona., run by Sifu Mark Jones. Mark is a true gentleman passionate about sharing his art with others.
Krav Maga is a modern, tactical self-defense system focusing on building techniques based on natural human reflexes. It was developed for the Israeli military and emphasizes practical and realistic training. The goal is to neutralize potential threats quickly and effectively, making it an ideal choice for those looking for self-defense skills that include unarmed techniques and weapons like knives and firearms.
This system is constantly evolving, and adapting to real-world situations, so training stays current and relevant. Krav Maga’s straightforward approach and emphasis on real-world situations make it an excellent choice for anyone seeking self-defense skills in today’s rapidly changing world. Whether you are a beginner or an experienced martial artist, Krav Maga is a highly effective and accessible system for personal protection.
React Defense Systems offers classes in Phoenix, Chandler, and Glendale if you’re looking for Krav Maga instruction in the greater Phoenix-Metro area.
Kenpo is an eclectic martial art with origins in Japan. It draws from Japanese Jujitsu, Okinawan karate, and Shaolin kung fu; you could say it’s the original mixed martial art! Kenpo is the Japanese pronunciation of quanfa 拳法, which means “boxing techniques,” another name for Kung Fu.
Kenpo is a scrappy system that uses a mix of grappling techniques from Jujitsu and blends the more linear Okinawan karate with the circular attack and defense style of Shaolin.
James Mitose brought the art with him to Hawaii, where it found a naturally receptive audience that was itself a melting pot of diverse people from Japan, China, Polynesia, and the West who all continued to contribute to the development of Kenpo as a system of martial arts training.
Today, you can find Kenpo schools worldwide. If you’re looking for Kenpo in the East Valley, look no further than our friends at APSK Martial Arts Academy. APSK has been in business since 1994! Further Reading on Amazon: Infinite Insights vol. 1 by Ed Parker
All martial arts can be used for self-defense, but the effectiveness of an individual’s self-defense skills depends on their ability, training, instruction, and experience. Factors such as dedication to training, quality of instruction, and amount of sparring or pressure testing will influence how well an individual can apply their martial arts skills in self-defense.
All martial arts have the potential to improve fitness, but results vary depending on training intensity and frequency. However, martial arts with a focus on competition generally offer a great opportunity to enhance physical fitness. On the other hand, arts that emphasize personal development may not provide the same level of physical workouts.
Many people get involved with martial arts to improve their health & fitness.
With that said, the old adage “no matter how slow you’re going, you’re still lapping everyone sitting on the couch” still holds true. Any activity is better than no activity. The soft, non-competitive martial arts styles can be a fun, non-exercise activity on “off-days” for those who already maintain a regular workout schedule as well.
All martial arts can help children develop discipline, focus and improve behavior, but results depend largely on the instructor’s ability to engage and motivate kids. A teacher with strong classroom management skills and the ability to teach challenging and fun lessons will be most effective in helping kids gain these benefits.
I firmly believe that children and adults have different learning needs, which is why our classes at Falling Leaves Kung Fu are for adults only.
In conclusion, choosing the right martial art to learn can be difficult, as there are many styles to choose from. When choosing martial art, it is important to consider your personal goals, physical abilities, and interests. Whether you’re looking to improve your fitness, learn self-defense techniques, or just find a fun new hobby, there is a martial art out there for you. If you’re unsure which martial art is right for you, consider trying out a few different styles to see which one you enjoy the most. Remember, the most important thing is to find a martial art that you enjoy, and that helps you achieve your personal goals. So, ask yourself, “Which martial arts should I learn?” and start your journey today!
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Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
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Kung fu, also known as Chinese martial arts, was born in China over 2000 years ago. Like China itself, kung fu has a long and complex history. The history of Kung Fu is a story full of rivalries, mysteries, heroes, villains, intrigue, secret societies, emperors, monks, and many myths and legends. It’s no wonder that kung fu still serves as a source of inspiration for movies and television. It also draws everyday people worldwide to improve their lives through martial arts!
Four sub-categories group Kung Fu’s many styles: village/family styles, military styles, temple styles, and secret society styles.
Factors such as geography, climate, culture, and history shaped the development and evolution of Kung Fu styles and techniques across regions.
Kung Fu styles and techniques also absorbed elements from other martial arts styles and cultural traditions worldwide.
Where Did Kung Fu Come From?
The origins of Chinese martial arts can be traced back to the Stone Age when people in China used weapons such as spears and knives for hunting and self-defense. As civilization developed, people in China began to study and practice various combat techniques to protect themselves and maintain order.
Many styles of kung fu developed and evolved over time.
Various factors, including China’s geography, climate, culture, and history, influenced the development and evolution of Kung Fu styles and techniques. Kung fu styles and training methods also absorbed elements from other martial arts styles and cultural traditions worldwide, mainly from India.
Today, kung fu is practiced throughout the world and is known for its powerful, graceful movements and as a tool for cultivating discipline and wisdom. It is an integral part of Chinese culture and has influenced martial arts and popular culture worldwide.
Before we dig into the history of kung fu, it might be helpful to understand better what we mean when talking about kung fu. The term “kung fu” (功夫) means “hard work” + “time.” It has the sense of “skill” or “achievement”; it means “mastery.” Kung fu can technically refer to any discipline or skill developed through hard work and practice.
In the West, “kung fu” is usually used to refer specifically to Chinese martial arts; it is a broad term that encompasses a wide range of styles, each with unique training methods and philosophies. These styles are often named after the legendary founder, family, or temple where they originated. Kung fu styles are usually classified as Northern/Southern or internal/external, depending on their characteristics and emphasis.
In addition to its fighting applications, kung fu is also seen as a way of cultivating mental and physical discipline and is often practiced as a path to self-improvement. Many who practice kung fu view it as a way of life, and they strive to embody the values of respect and self-control in all aspects of their lives. This warrior’s code of ethics is referred to in Mandarin as Wude 武 德.
“Wushu” (武术) is a more formal Chinese term that means “martial art” or “martial technique.” It can correctly refer to the traditional Chinese martial arts styles, but most people use Wushu to refer to the modern competitive sport that was developed based on traditional forms but has become more of a performance art. Modern Wushu emphasizes gymnastics with an apparatus (fake weapons) similar to women’s rhythmic gymnastics. While wushu athletes perform displays of tremendous athleticism, modern Wushu training lacks self-defense applications.
“Wuyi” (武艺) means “martial art” or “martial skill.” Wuyi is used to refer to the practical martial arts techniques that were developed for use in combat and self-defense. Dr. Yang, Jwingming, noted author, states that the historical term used was Wuyi. Other appropriate terms for Chinese martial arts are kuoshu 國術 (national art) and quanfa 拳法 (boxing/fighting techniques/methods).
Overall, “kung fu” is the most popular term for Chinese martial arts.
Understanding the different categories or “families” of kung fu can help us understand the history of kung fu in a better context. There are many different styles of Kung Fu, which can generally be grouped into two main categories: northern and southern styles. Within both northern and southern styles, there are four main sub-categories:
village/family styles
military styles
temple styles
secret society styles
Village or family styles: These styles are developed and passed down within a particular village or family and are often closely guarded secrets. These styles are typically passed down from generation to generation within a specific family or community.
Military styles: Military styles were designed to be used in a battlefield context, and tend to focus more heavily on using weapons like the sword, spear, or other long weapons while wearing armor, etc.
Temple styles: Monks developed and practiced Temple styles, which are now considered more spiritual and philosophical. However, historically, temples like Shaolin were known for their martial arts skills and acted as a sort of militia or special forces in many military conflicts and during periods of civil unrest throughout China’s history.
Secret society styles: These styles are developed and practiced by members of secret societies or gangs and are often more underground and subversive. Secret society styles frequently had a political or revolutionary agenda and may be associated with criminal activities.
These sub-categories of kung fu are not mutually exclusive. They all interacted with and influenced each other throughout history. For example, a military officer’s only option for retirement from service to the emperor was often to become a monk. In turn, he might lead a group of renegade monks in rebellion against the corrupt government and then join bandits or go into hiding in a remote village after the government destroyed the temple in retribution. The same individual might have shared his knowledge of martial arts in all four contexts at different points in his career.
The Silk Road played an important part in the development of kung fu
Undoubtedly, one of the most significant historical forces that helped shape the development of Chinese martial arts was The Silk Road. The Silk Road was an ancient trade route connecting China to the Mediterranean. It was called the Silk Road because silk from China was one of the leading products traded along these routes. The Silk Road began in the 2nd century BC and was used for over 1,400 years. It stretched over 6,000 miles and passed through many countries, including modern-day China, India, Iran, Greece, and Italy.
The Silk Road played a crucial role in the cultural exchange between the East and the West. Along with silk and slaves, goods, such as spices, gold, ivory, and precious stones, were traded along these routes. Ideas, religions, and technologies were also exchanged along the Silk Road, leading to the spread of Buddhism, Islam, and Christianity.
Silk, spices, and more nefarious things were bought and sold all along the Silk Road
Mercenaries from within China and those from regions to the West, such as India and Persia, were frequently hired to serve as guards, protecting caravans from bandits on the long, perilous journies between East and West.
The Old Masters of kung fu had the benefit of exchanging training methods with each other and foreign fighters and accruing actual “operational experience.” Ineffective fighting techniques are quickly eliminated from the gene pool in the fiery crucible of battle. This was particularly true in ancient times when combat oftentimes took place close enough to smell your opponent’s breath!
The Silk Road began to decline in the 14th Century due to the rise of maritime trade routes and the decline of the Mongol Empire, which had controlled much of the land along the Silk Road.
The Minnesota Vikings vs. The Green Bay Packers. The New York Yankees vs. The Boston Red Socks. Like these famous modern-era sports rivalries, there have been many rivalries between different schools and styles of Chinese martial arts that reflect the history and geography of ancient China. Perhaps none more fierce than the rivalry between the North and South.
The rivalry between North and South China has a long history that dates back to ancient times. The two regions have traditionally had different cultures, languages, and economic systems, and they have often been at odds with each other.
The Yangtze River divides Northern from Southern China. The Yangtze is the longest river in China and the third longest in the world. It flows from the Tibetan Plateau in the West to the East China Sea in the East.
Mountains in Sichuan Province, China
In ancient times, the North and South were often ruled by separate governments, with frequent conflicts between the two regions. This is reflected in the martial arts styles of the two areas. China is a very diverse country with many different ethnicities. Broadly speaking, the people of northern China are often taller than their southern counterparts. In contrast, the people from the South tend to be shorter and more muscular.
The terrain of the North is rugged, with lots of open steppes and plains. The martial arts of northern China tend to use lots of open, long-range attacks and particular emphasis on kicking techniques. In contrast, rolling hills, fertile river valleys, and a subtropical climate generally characterize the geography of China south of the Yellow River. Southern Chinese martial arts styles tend to focus more on close-range or “inside fighting” techniques using shorter, jerking movements (referred to as “short power”); thus, the famous distinction of “northern leg vs. southern fist.”
During the Qing dynasty (1644-1912), the North and South were united under a single government, but there was still tension between the two regions. In the 20th Century, the rivalry between North and South China was exacerbated by the Chinese Civil War (1927-1949), which was fought between the Nationalist government, based in the South, and the Communist Party, based in the North.
Another famous historic rivalry between kung fu styles is Shaolin vs. Wutang (or Wudang in pinyin).
Wutang Kung Fu
Artistic representation of Wutang Temple, legendary source of Tai Chi and other Taoist martial arts
Wutang Mountain is a southern mountain range located in Hubei Province, China. Wutang Mountain is home to the Wutang Temple, known for its beautiful architecture and importance in the history of Taoism.
The Wutang Temple was built in the 14th Century and is considered one of China’s most prominent Taoist temples, along with Emei (or Omei) Temple at Emei Mountain.
The so-called “internal” styles of Tai Chi Chuan, Baguazhang, and Xingyiquan are generally associated with the Taoist temples, especially Tai Chi, which legend says was developed by the immortal Zhang, Sanfeng after watching a crane fight a snake. Wutang is also known for the Wutang sword style.
The rivalry between Shaolin and Wutang is often summarized as “Shaolin staff vs. Wutang sword.”
Shaolin Kung Fu
Shaolin is a Buddhist temple in the Song Mountains of China’s Henan Province. It is known as the birthplace of Shaolin Kung Fu and is one of the most famous Buddhist temples in China. The temple was built in the 5th Century and had a long history of being a center of Buddhist learning and martial arts training.
Artistic rendition of Shaolin Temple, home of Shaolin Kung Fu
It was initially a center for Indian monks to translate Buddhist scriptures into Chinese, but it eventually became a major center for Chinese Buddhism. The temple is known for its monks’ strict discipline and physical training, renowned for their martial arts skills, and qigong methods like Yijinjing and Marrow Washing. The temple has been destroyed and rebuilt several times throughout its history.
Henan province is north of the Yangtze, while Hubei is in the South. Therefore, the rivalry between Shaolin and Wutang/Wudang can be viewed as an extension of the rivalry between bei quan 北拳 (northern boxing) and nan quan 南拳 (southern boxing).
The Destruction of The Shaolin Temple
Shaolin Temple has a long history of involvement in civil unrest and uprisings in Ancient China, working with and against the government at different times. Some examples of this include:
Tang Dynasty (7th Century AD): the 6th and 7th Centuries were tumultuous times in China, and the Shaolin Temple was a frequent target of thieves and warlords. The monks organized to defend the temple and developed a very high technical and tactical proficiency during this period. In 626 AD, a group of 13 Shaolin monks served as a “special operations” unit in service to the future emperor Li, Shimin, and helped establish the Tang Dynasty.
The Liangshan Uprising* (12th century AD): During the Song dynasty, a group of Shaolin monks joined the Liangshan rebels, a group of outlaws fighting against the corrupt and oppressive government. The Liangshan rebels, led by Song Jiang, became famous for their bravery and resistance against the government.
The Ming dynasty* (14th-17th centuries AD): Shaolin monks were involved in several uprisings against the government during the Ming dynasty. One of the most famous of these was the Tianqi Uprising (1630), in which a group of Shaolin monks led a revolt against the government in an attempt to restore the Ming dynasty.
Nationalist & Cultural Revolution (20th Century AD): After the fall of the Qing Dynasty, China was again rocked by a period of chaos, first during the Nationalist and later the Communist revolution. A warlord shelled The Shaolin Temple during the Nationalist Revolution and largely destroyed it, and then suffered further damage during the Cultural Revolution. The temple was mostly abandoned until the 1980s. At that point, the CCP rebuilt it and today stands as a popular tourist attraction.
Shaolin Temple has been destroyed multiple times throughout it’s history
In these and other cases, the Shaolin monks used their martial arts skills and their reputation for bravery to support causes that they believed in. However, they also faced persecution and retribution from the government for their involvement in these uprisings.
Many kung fu styles trace their roots to Shaolin or were subsumed within the mantle of the Shaolin arts. Known primarily for using long weapons, the staff is the core weapon of Shaolin.
*While these are actual historical events, the genuine involvement of Shaolin monks and the temple’s destruction are possibly distorted or fictional.
Some of the most fascinating histories of kung fu involve secret societies. There are many different ethnic groups and dialects throughout China. The largest ethnic group in China is the Han Chinese, who make up about 92% of the population. However, there are also 55 recognized ethnic minorities in China, including the Hui, Manchu, Tibetan, and Miao.
The many ethnic groups and dialects in China reflect the country’s long history of migration and geography and political, economic, and military struggles. These differences have shaped China’s cultural, linguistic, and political landscape. The rise and fall of various dynasties throughout China’s long history have largely fallen along ethnic lines. These divisions and other cultural factors have contributed to China’s long tradition of secret societies.
These secret societies, also known as fraternal organizations, are groups that come together for a common purpose and have often been associated with resistance to authority and efforts to promote political and social change. As a result, they have played a complex and sometimes controversial role in Chinese history, including the Taiping Rebellion (19th Century), the Boxer Rebellion (late 19th Century), and the Chinese Civil War (20th Century).
Yellow Turban Rebellion
One of China’s earliest and most famous secret societies was the Yellow Turbans, a group of rebels who rose against the Han dynasty in the 2nd century AD. The Yellow Turbans were believed to have been influenced by Taoist religious and philosophical ideas. They were known for their distinctive yellow scarves, which gave them their name. The Yellow Turbans were eventually defeated, but they set a precedent for other secret societies that would emerge in China throughout its history.
Red Turban Rebellion
The Red Turban Rebellion was a peasant uprising in China during the Yuan dynasty (1271-1368) led by groups claiming to be members of the White Lotus Society, a millenarian sect. Widespread poverty, corruption, and religious discontent among the populace fuelled the rebellion. It broke out in the 1350s in the coastal provinces of Guangdong and Fujian and quickly spread. The rebellion challenged the rule of the Mongol-led Yuan dynasty, which had been in power since the 13th Century. The Yuan government eventually defeated the uprising. However, this struggle weakened the crumbling dynasty and contributed to its eventual collapse in the 14th Century.
Boxer Rebellion
Boxer Rebels source: unknown
The Boxer Rebellion was an anti-foreign and anti-Christian uprising in the late 19th Century. It was led by a group of Chinese martial artists known as the “Boxers,” who opposed the influence of foreign powers in China and the spread of Christianity. The Boxers believed that traditional kung fu & qigong training methods like “Iron Shirt” and “Golden Bell” made them invulnerable to bullets. The Boxers launched a series of attacks on foreign diplomats, missionaries, and Chinese Christians in northern China.
Many kung fu movies inspired by real-life and legendary figures from the Boxer Rebellion era have been made over the years. Jackie Chan’s Legend of Drunken Master portrayed a fictional version of the historical hero Wong, Fei-hung. Wong was considered one of “The Five Tigers of Canton.” The Jet Li film, Fearless tells the story of Huo, Yuanjia, another of the Five Tigers. Bruce Lee’s Fist of Fury tells the story of the fictional character Chen Zhen, who seeks revenge on corrupt foreigners for the alleged poisoning of Huo.
The Hung Mun and Hung Sun societies are some of the most well-known secret societies that still exist in various forms today. Hung Mun and Hung Sun have an association with different kung fu styles. A few examples are Choy Lei Fut and Wing Chun Kung Fu, the martial art made famous by Bruce Lee and more recently by the series of films about his teacher Ip Man, starring Donnie Yen.
Hung Mun
The Hung Mun (or Hongmen in pinyin) 洪門 society, also known as the Tiandihui 天地會, is a Chinese fraternal organization that has existed for over 200 years. Hung Mun means “vast gate,” and Tiandihui means “Heaven & Earth Society.” They are sometimes referred to as “Chinese Free Masons.”
The society’s origins can be traced back to the late 18th Century when it was formed as a secret society to overthrow the Qing dynasty and restore the Ming dynasty (“Fan Qing Fu Ming” 反淸復明; lit. ‘Oppose Qing, Restore Ming’). Hung Mun has evolved over time and has been involved in various activities, including business, charity, and political activities. This is particularly true in Taiwan. However, it has also been associated with Chinese organized crime, commonly referred to as “The Triads.”
The Hung Sun society is another secret society operating in China in the 19th Century and operated within the Road Boat Opera Company. Hung Sun 紅船 means “red boat” in Cantonese. The Red Boat Opera Company was a loose-knit association of actors, stagehands, and rapscallions who gave traveling performances of Cantonese opera.
Cantonese opera was at its height in the late 19th and early 20th centuries. The Red Boat Opera company traveled up and down the Pearl River delta in Guandong Province on distinctive red boats. These operas were known for their distinctive style, including a mix of local folk music and kung fu demonstrations, theater performances, and more.
Then, much as the actors and musicians of today, the Red Boat Co. used their platform to spread their political messages throughout the region. At least some members of the opera were also fugitives from the government and used the red boats as a mobile base of operations for anti-government activities.
They were said to have practiced Red Boat Wing Chun. A close friend of Bruce Lee’s family, Fook Yeung, who helped Lee get his start in Seattle, is rumored to have been a member of the Red Boat Opera Co. and a student of Red Boat Wing Chun. Bruce Lee continued his Wing Chun training in Seattle under Fook Yeung, Praying Mantis, and more at the Seattle Chinese Youth Club.
No tale of the fraternal societies of China would be complete without mentioning Chin Woo. Strictly speaking, The Chin Woo Athletic Association (Chin Woo) is not a “secret society” but is a fraternal organization. It can be thought of as a Chinese YMCA. Ching Woo was founded in Shanghai, China, in 1910 by Huo Yuanjia, who became famous after defeating several westerners in single combat. His victories inspired many Chinese, who were demoralized due to the corruption of the Qing dynasty and foreign interference in politics and the economy in China at that time, including the Opium trade. Drug addiction, prostitution, and corruption were rampant.
Master Huo said, “for a nation to grow strong, everyone must train in martial arts.” Huo hoped to help rejuvenate China through the discipline of Kung Fu and the code of Wude.
Chin Woo was banned in 1949 after the Communist Party came to power in China, and many of its members were persecuted. The organization was later re-established in Hong Kong and Taiwan, where it continues to promote traditional Chinese martial arts and culture.
Today, Chin Woo is still active and has branches in several countries worldwide, including the United States, Canada, Australia, and New Zealand. It continues to promote traditional Chinese martial arts and culture and provides training and instruction in Chinese martial arts.
I fought full-contact as a heavyweight in the Chin Woo tournament in Dallas, TX, in 2007 and 2009. The medals I received, bearing the likeness of Huo, Yuanjia, remain one of my most prized possessions. Unfortunately, I lost my gold medal from the ’07 tournament, but I still have my silver and bronze from 2009. I am very proud to have participated in the tradition of Chin Woo, and I hope to follow in Master Huo’s footsteps of renewing my nation’s strength and spirit through kung fu!
As dynasties rose and fell and military tactics, warfare, and weapons systems evolved throughout China’s history, different kung fu styles came in and out of favor with the military. One such story is that of the famous General Yue Fei and the art of Xingyiquan (also known as Hsinh-I Chuan).
General Yue Fei is credited with the origins of both Xingyiquan & Eagle Claw Kung Fu
Yue Fei was a Chinese general and national hero who lived during the Song Dynasty (960-1279). He is best known for leading the Song army in the wars against the Jurchen-led Jin dynasty. He led several successful campaigns against the Jin dynasty. He recaptured much of the territory that had been lost to the Jurchens. However, General Yue was betrayed by the emperor and executed after he was falsely accused of treason.
Legend says that Yue Fei developed Xingyiquan to prepare his troops for battle quickly. The linear empty-hand fighting techniques resemble the movements you would use when standing in formation with a spear or sword and shield combination. Therefore Yue Fei would have only had to teach a single set of movements a foot soldier could use with or without a weapon. Yue Fei is also credited with the creation of Eagle Claw Kung Fu.
In reality, Xingyiquan likely was developed in the 19th Century. However, the fact remains that as the nature of warfare evolved in ancient China, as men returned home from military service, they continued to practice what they had learned and adapt it to civilian life.
Therefore, it is probably more honest and fair to say that there are no military “styles” of kung fu per se, but that military training techniques and combat experience influenced the civilian styles of kung fu practiced in the temples and villages and vice versa.
Village styles of Kung Fu refer to the traditional martial arts styles developed and passed down within specific villages or communities in China. Traditionally these styles were only passed down through generations within the community, often only to the oldest son or son-in-law.
Village styles of Kung Fu were developed by people who needed to protect themselves and their communities. “You are your own first responder” is something we strongly believe here at Falling Leaves Kung Fu! In ancient China, people in remote villages couldn’t depend on the government to protect them from bandits who might want to victimize their communities (or, more commonly, to fight rival villagers over natural resources such as river water, land disputes, or just for the best location in the fish market). In dense urban environments, gangs and criminals meant people needed to be prepared to defend themselves.
Some examples of village styles of Kung Fu include:
Hung Gar: Developed in the southern Chinese village of Gulao, it is characterized by its solid stances and powerful hand techniques.
Lau Gar: Developed in the southern Chinese village of Lau Gar, it is characterized by its fluid and circular movements and emphasis on leg techniques.
Artistic representation of rural Chinese village.
One of the most famous village/family styles is Chen-style Tai Chi (Taijiquan). Chen village has a long martial arts history, and Tai Chi has been passed down through generations. The Chen family has been the source of Tai Chi practitioners for centuries. The village is home to many martial arts schools and training centers.
Chen-style Tai Chi is characterized by its fast, explosive movements and powerful energy. It is often considered the most martial of the Tai Chi styles. It is known for its silk-reeling exercises, jumping and stamping movements, and fighting applications.
I Liq Chuan, the martial art we train here at Falling Leaves Kung Fu, is a family style from the Chin family. The Chins are Hakka people from the Chinese community in Kuala Lumpur people, and I Liq Chuan has its roots in the old Hakka kung fu styles.
The Hakka people are a subgroup of Han Chinese with their own distinct culture, language, and customs that are different from other Han Chinese groups. The name “Hakka” means “guest families.” It is thought to originate from the fact that the Hakka people were historically known as nomads. To protect themselves on their travels, the Hakka developed their own unique styles of kung fu. However, the Hakka also absorbed many other styles and took people into their communities who already had martial arts experience.
As we have seen, the origins of Kung Fu stretch back into antiquity. It encompasses a wide range of styles, each with unique training methods and philosophies. Kung fu is a vital part of Chinese culture. Various factors have influenced it over the centuries, including China’s geography, ethnic tensions, politics, religion, and trade.
Military conflicts during the rise and fall of the many Imperial Dynasties and international commerce along The Silk Road played crucial roles in developing training methods for Kung Fu. In contrast, the Old Master often played pivotal roles in shaping the history of China.
The spirit of Kung Fu lives on today through the generosity, hard work, and sacrifice of the Chinese diaspora, who have spread throughout the world. Kung fu is a living tradition, passed on through touch from teacher to student across generations in back alleys, around kitchen tables, and on rooftops everywhere.
Like any nation’s story, kung fu is one of blood, sweat, betrayal, and triumph over incredible odds. But Kung Fu is also a story of loyalty, hope, and transcendence over human weakness. It is a gift to the world, a path to cultivate within ourselves the best qualities of being human: moral discipline, wisdom, courage, and a deep appreciation of life and death. It is a story that lives on through each of us who pick up the banner and carry it forward another generation.
Join us and unlock the secrets of the Old Masters!
A question I hear frequently is, “will martial arts help me lose weight?” Martial arts have been around for thousands of years and have evolved into diverse practices that can be used for self-defense, fitness, and personal growth. With the growing emphasis on health and wellness, many people are now turning to martial arts to lose weight and improve their overall fitness. This article will explore the pros and cons of using martial arts for weight loss and the principles most effective for burning calories and shedding pounds.
Today, martial arts are synonymous with good health and fitness in most people’s minds, and this is in no small part due to the impact that people like Bruce Lee have had on the world of martial arts and fitness. Bruce Lee was a legendary martial artist known for his famous quote, “Be water, my friend.”
More than 50 years after his death, he is still widely considered to be one of the most influential figures in the history of martial arts. His incredible build and persona have inspired many people to pursue martial arts to improve their health and fitness.
Thank’s to Lee’s amazing physique, it’s no wonder so many people pursue martial arts to help lose weight.
The short answer to this question is yes; martial arts can help you lose weight. Many styles involve high-intensity cardio and strength training, which can result in significant calorie burn and weight loss. However, it is important to remember that weight loss is not the only goal of martial arts training. Many people also practice martial arts for self-defense, mindfulness, and personal growth.
When it comes to weight loss, it’s important to understand that the underlying principle is simple: you have to be in a calorie deficit to lose weight. This means you need to consume fewer calories than your body is burning. While there are many different approaches to weight loss, this basic truth remains the same.
The Power of Martial Arts in Supporting Weight Loss Efforts
Bruce Lee represents the ultimate martial arts physique in the minds of many people.
Martial arts, like other forms of exercise, can support your weight loss efforts in two key ways:
helps provide stimulus to maintain muscle mass during a calorie deficit
helps create or increase a deficit by burning extra calories
First, exercise like martial arts helps to provide a stimulus to maintain muscle massduring a calorie deficit. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy.
“But if you choose to lose weight, you have to focus on losing fat, not muscle.
Unfortunately, the average person who cuts calories to lose weight will lose between 40% and two-thirds of that weight as lean mass. This ratio is HORRIBLE.
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.”
Losing lean tissue can be a problem because muscle tissue is a key contributor to your metabolism, meaning that the more muscle you have, the more calories your body burns at rest. Additionally, not all lean tissue is muscle; this includes organ tissue and bone mass as well.
Again, quoting from Chris Masterjohn’s article:
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.
So how do we preserve lean mass when losing weight?
Exercise more, do not eat less. Rather, get your total resistance training and high-intensity workouts up to six hours per week with the base of this being full-body resistance training and the remainder high-intensity intervals and sprints.
Add some moderate-intensity work on top of this base and lots of light activity like walking. If you are able to recover from this exercise and feel good, and you are not losing weight fast enough, add more activity. If you hit a wall exceeding your recovery capacity, it is time to cut food intake.
Exercise like martial arts can be a great form the of moderate to high-intensity exercise discussed by Masterjohn to prevent muscle tissue loss. This can help maintain your metabolism and offset the dreaded “metabolic slowdown” that often accompanies weight loss.
Second, exercise like martial arts can help to create or increase a calorie deficit by burning extra calories. When you engage in physical activity, your body burns calories to fuel your movement. The more intense the activity, the more calories you burn. Martial arts can be a great way to get in some extra physical activity and create a calorie deficit, which can help you to lose weight.
Additionally, martial arts are renowned for fostering self-discipline. We develop a strong sense of focus and commitment by setting and working towards goals in the training environment. This mindset can be easily transferred to other areas of life, such as eating healthier, which is key to weight loss success. By setting achievable nutrition goals and sticking to them, we can improve our overall health and well-being.
Support & Accountability
Not all peer pressure is bad. Belonging to a community of like-minded individuals is a powerful motivator. Martial arts helps us not only take responsibility for our own safety, but for all of our thoughts, feelings, and actions. By working alongside others towards common goals, individuals are held accountable for their progress and can stay motivated. The camaraderie of a martial arts community can help individuals stay on track with their weight loss goals and encourage them to continue improving their health and fitness.
Belonging to a community of people committed to taking responsibility for their own health can be a powerful motivator
Mindfulness of Food
Zen philosophy is key to many martial arts practices like I Liq Chuan. Whenever we have been on meditation retreats at MABA (Mid-America Buddhist Association), mindfulness of food and eating was always stressed as part of the training. By cultivating mindfulness of food, we can approach mealtime with a greater sense of balance and awareness. This can greatly support long-term weight loss efforts.
I Liq Chuan students listen to a lecture by Master Jiru at MABA.
Eating slowly and mindfully can have a greater impact on weight loss and overall health than just focusing on what, when, and how much we eat. Eating mindfully can bring immediate benefits, such as eating less without feeling deprived [1]. Physiology and psychology play a role in this, as our body needs time to register feelings of fullness, and savoring our food leads to feeling satisfied with less.
Eating slowly and mindfully can also improve digestion, reduce bloating and stomach pain, and increase nutrient absorption. This, in turn, leads to feeling better physically and mentally and helps develop a better relationship with food by learning to listen to our body’s internal hunger and satiety cues. This skill can lead to healthier food choices for the rest of our life instead of relying on a rigid meal plan.
Four Tips for Effective Weight Loss with Martial Arts
Starting a weight loss journey can be a challenge, but with martial arts as your companion, you can achieve your goals. To help you get started, here are four tips to consider:
eating more protein can help with weight loss
Calories count
Eat more protein
Avoid liquid calories
Focus on whole foods
It’s important to remember that martial arts alone do not mean guaranteed weight loss. When it comes to weight loss, there’s really only one requirement: you have to be in a calorie deficit. If you’re eating more calories than you’re burning, you won’t lose weight, regardless of how much martial arts you do.
However, when combined with a healthy diet and a calorie deficit, martial arts can be a powerful tool for weight loss.
Calories are King
When it comes to weight loss, calories are still king. We cannot break the laws of thermodynamics. Counting calories can be a tedious task, but it can be extremely useful short term, especially in the beginning. By tracking your calorie intake, you’ll better understand how much you’re eating and how many calories you need to cut back to create a deficit. This can help you to make informed choices about what to eat and how much of it to eat. Remember, to lose weight; you need to be in a calorie deficit.
Calories are still king of weight loss
Eat More Protein
Protein is an important nutrient that helps to build and maintain muscle mass. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. Eating enough protein can help to prevent this [2], which can be especially important if you’re engaging in martial arts or other forms of exercise as part of your weight loss journey. People tend to eat more calories when they undereat protein, so it’s important to make sure you’re getting enough.
Whether you’re looking to maintain muscle mass, create a calorie deficit, or both, eating more protein can help to support your weight loss efforts and improve your overall health and fitness.
The best protein options are the ones we’ve eaten for millennia.
Avoid Liquid Calories
Drinks like soda, Starbucks frappuccinos, and smoothies can pack a lot of calories from sugar. Although smoothies and shakes are often touted as helpful for weight loss, in reality, the opposite is usually true. Shakes and smoothies can easily top 1000 calories or more; liquids also tend to empty your stomach quickly. This can leave you feeling hungry again soon. To avoid liquid calories and help with weight loss, drink water or other calorie-free drinks like green tea instead.
Smoothies & shakes are not helpful for long-term weight loss
Focus On Whole Foods
Focusing on whole foods during a calorie deficit boosts micronutrient intake (vitamins and minerals) and helps you eat fewer calories. Whole foods provide essential nutrients while taking longer to chew. This helps keep you feeling satisfied and reduces the temptation to snack. Getting enough vitamins and minerals is important because they play a role in the metabolic processes that help us burn body fat for fuel [3] and keep our immune systems strong.
By following these tips, you’ll be on your way to effective weight loss. Remember, weight loss is a journey, and just like martial arts, it’s important to be patient and persistent. By incorporating martial arts into your routine, you’ll improve your overall health and fitness and progress towards your weight loss goals.
Other Questions About Martial Arts & Weight Loss
Here are some other common questions regarding martial arts and weight loss:
Which Martial Art is Best for Weight Loss?
intensity matters more for calorie burning than any martial art style
No single martial art is best for weight loss, as each style has its unique combination of physical and mental benefits. The number of calories burned during martial arts training depends on the intensity and resistance of the workout, not the specific martial art style. Higher intensity and resistance lead to more calories burned, improving fitness and weight loss. However, some styles, like MMA and Thai Boxing, are more likely to include high-intensity workouts, which can be especially effective for burning calories and losing weight.
In contrast, low-impact styles like Tai Chi might better suit older folks or those with limitations. While not as intense as other styles, all activity counts and is much better than sitting on the couch! Qigong (breathing exercises) can also reduce pain, helping us to be more active overall, which can be helpful for managing weight. Breathing exercises can also help those who are already fit recover better from intense training so they can see even better results.
Can Martial Arts Reduce Belly Fat?
While martial arts can help you lose weight overall, unfortunately, it’s impossible to target specific body areas for fat loss. However, building lean muscle mass and increasing your metabolism can burn calories and reduce body fat, including belly fat.
Which Martial Art Burns the Most Calories?
Krav Maga is a style of martial arts known for it’s high intensity workouts which can help burn calories
The number of calories burned during a martial arts workout will vary depending on your age, weight, fitness level, and the intensity of your workout.
However, some styles are known for their high-intensity workouts, which can result in significant calorie burn. Some of the most calorie-intensive martial arts styles include:
Muay Thai
Boxing
Krav Maga
Brazillian Jiu-jitsu (BJJ)
Does Martial Arts Increase Metabolism?
Martial arts training can help increase your metabolism by building lean muscle mass and improving cardiovascular health. The more muscle you have, the more calories you burn, even when resting. Additionally, you can improve your cardiovascular fitness and metabolism by engaging in high-intensity workouts, helping you lose weight and keep it off.
Summary & Conclusion
Martial arts can support our weight loss efforts in two key ways. First, it helps to provide a stimulus to maintain muscle mass during a calorie deficit, preventing us from losing muscle tissue. Second, martial arts can create or increase a calorie deficit by burning extra calories, resulting in weight loss.
In addition to physical benefits, martial arts also promote self-discipline and mindfulness of food, which help us make better long-term food choices and eat less without feeling deprived.
Belonging to a martial arts community helps us stay accountable and motivated toward our weight loss goals.
While martial arts alone do not guarantee weight loss, they can be a powerful tool when combined with a healthy diet and calorie deficit. Remember that the underlying principle of weight loss is simple: you have to be in a calorie deficit to lose weight.
Ready To Take The Next Step?
If you’re looking to get involved with martial arts classes to lose weight, get in shape, or improve your health, you’re not alone. It’s one of the most common reasons people say they’re interested in a martial arts class, but remember what you do “off the mats” is just as important, if not more so, than what you do on the mats. A complete martial arts program is not just about fighting; it’s a way of life!
If you’re still not sure about how to get started, you can join my one-on-one health coaching program and receive personalized guidance, support, and accountability no matter where you are in the world. With my guidance and support, you’ll have the tools and confidence you need to reach your goals and achieve lasting results. Sign up for a free discovery call and find out if my program is right for you!
If you’re just looking for martial arts training, join us for personalized lessons during our small group classes or from the comfort of your own home with our online classes.
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Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating slowly led to decreases in energy intake within meals in healthy women.” Journal of the American Dietetic Association 108.7 (2008): 1186-1191.
Jo, Edward, et al. “Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.” Clinical Nutrition 38.1 (2019): 372-382.
Johnston, C.S., Corte, C. & Swan, P.D. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond) 3, 35 (2006). https://doi.org/10.1186/1743-7075-3-35
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
One of the most frequently asked questions I get is, “can martial arts help me build muscle?” Crossfit and bodybuilding aren’t for everybody, but most people still understand at a gut level that building muscle and strength is important. Indeed, a recent review of 10 studies looking at the benefits of strength training found the strongest evidence to date (no pun intended) that any amount of strength training significantly reduced death from all causes, including heart disease and cancer!
Martial arts are a popular form of exercise that can be a great way to build muscle, improve overall fitness, and develop coordination and skill. This article will explore three ways martial arts can help build muscle, including resistance training, sparring, and conditioning exercises.
Key Takeaways
Martial arts can help you build muscle in three ways:
Resistance Training
Partner Work
Conditioning
Limitations of martial arts & building muscle:
Specificity
Intensity
Individual factors like age
diet & lifestyle factors like sleep
We’ll also consider potential limitations or challenges that may affect the extent to which martial arts can help build muscle, such as intensity, focus on muscle growth, and individual differences. Whether martial arts is an effective way to build muscle will depend on your current condition and any potential limitations or challenges.
In addition to the physical benefits of building muscle, practicing martial arts can also have numerous other benefits, such as improving coordination, flexibility, and mental focus. It can also be a fun and enjoyable way to stay active, maintain a healthy lifestyle, and meet like-minded people who share your values.
Will Martial Arts Build Muscle?
The author in peak condition
If you haven’t been very active recently, almost anything can help you build muscle. This study looked at how different types of exercise affected obese women’s bodies and health. The women were split into two groups. One group did cardio, and the other did resistance exercise for 12 weeks. Both groups lost fat and gained lean muscle mass.
However, as individuals become more accustomed to their training program and less out of shape, the adaptation processes start to specialize; this means that after about eight weeks, if you want to continue to develop new muscle, you will have to adjust your training. After that, how much muscle you can develop will depend on several factors.
3 Ways Martial Arts Training Can Help You Build Muscle & Get In Shape
Resistance training: Western-style weightlifting is a recent addition to martial arts programs, but traditional martial arts have always incorporated resistance training of various kinds over the centuries.
Sparring: Many martial arts styles, such as boxing, kickboxing, and judo, include sparring as a regular part of training. However, hard sparring isn’t the only type of partner training you will practice in martial arts. For example, in I Liq Chuan, we have a unique training method called spinning hands, which involves a lot of heavy pulling and pushing with a partner. It can help to build muscle, as well as improve cardiovascular endurance and overall physical fitness.
Conditioning training: A martial arts conditioning program typically includes a variety of exercises to improve cardiovascular endurance, power, speed, and flexibility. These may consist of running, plyometrics, agility drills, and stretching. The program may also have specific exercises or drills to improve martial arts skills, such as footwork, punching, and kicking.
Resistance Training
Bruce Lee represents the pinnacle of the martial artist’s physique in the minds of many, and for a good reason. Lee was a pioneer in incorporating modern resistance training methods into his martial arts regimen. Resistance training involves using external resistance to increase muscle strength and endurance. Martial arts have always included resistance training. However, it has taken very different shapes and forms throughout history.
Western-style strength training primarily uses barbells and dumbbells. It tends to focus on the sagittal plane and moving the bar in a straight line. In contrast, Eastern strength training methods are much more circular and multiplanar in nature.
The earliest form of strength training in martial arts likely originated in ancient Persia. It involved using heavy clubs called ‘meel,’ large wooden shields called ‘sang,’ and a board called the ‘shena’ for pushup-like exercises. These ancient forms of resistance training are still in use today, especially in Iran, where men meet and train in “houses of strength.” This type of training has a history stretching back possibly 5000 years.
Chinese Kung Fu has its own unique strength training culture, which uses a variety of specialized equipment. The Chinese also developed training methods using a barbell made of bamboo or wood with stone plates on one or both ends, called the “single-head” and “double-head,” respectively. Unlike a Western-style barbell, single and double-headed exercises in martial arts are very dynamic. They involve a lot of swinging and twirling the weights around the body in a circular manner or tossing and catching the weights to strengthen the hands for fighting.
The stone lock is another tool unique to Chinese kung fu. Also used in a swinging, circular fashion or thrown and caught, You can train the stone lock alone or with a partner/small group.
Partner Training
Partner training is another form of training common in martial arts that can help you build muscle, particularly in grappling arts. No activity on earth is more intense and exhausting than fighting or wrestling with another human being! If you’ve ever seen the bull-like necks, thick traps, and gorilla-esque arms of an Olympic wrestler, there can be no doubt about the effectiveness of partner training for building muscle. Remember, resistance exercise is just applying force to an external resistance, which can include another person.
In I Liq Chuan, our fundamental partner training exercise is spinning hands. Unlike Western-style strength training with a barbell, spinning hands develops strength through rotation via a series of pushing, pulling, and “grinding” circular movements with a partner.
Conditioning
Some possible components of a martial arts conditioning program may include:
Cardio training: This may involve activities such as running, shadow boxing, or skipping rope to improve cardiovascular endurance.
Strength training: This may involve weight lifting, calisthenics, or bodyweight exercises to build strength and muscle.
Power training may involve exercises such as plyometrics or medicine ball throws to improve explosive power and speed.
Speed and agility training may involve drills and exercises designed to improve quickness and coordination, such as ladder or cone drills.
Flexibility training: This may involve activities such as stretching or yoga to improve flexibility and reduce the risk of injury.
Body hardening: many martial arts have a variety of body hardening training to desensitize the body to pain, increase bone density for striking and kicking, and ability to absorb impact without injury.
Chinese kung fu, in particular, has a rich history of conditioning and body-hardening techniques. In the video below, Sifu Chris Heintzman demonstrates a few of the unique methods for strength training and body hardening from his Tibetan Hop Gar lineage. (I know Chris from my san da days, and he’s one of the teachers active today I would recommend without hesitation.)
Historically, traditional kung fu had many different training programs to improve resilience and toughness, such as “iron vest/iron body” and “Golden Bell” sets. In addition to subjecting the body to increased stress through repeatedly striking wooden posts, sandbags, etc., these sets also involved various forms of qigong and herbs to help improve recovery between training sessions and help prevent the disability that can happen when we subject ourselves to intense conditioning methods.
Limitations Of Martial Arts & Building Muscle
It’s worth noting that while martial arts can be an excellent way to build muscle, it may not be suitable for everyone, and there may be certain limitations to the extent to which it can help build muscle. Here are three potential reasons why martial arts may not help build muscle for some people:
Insufficient intensity: While martial arts can be a high-intensity workout, it may not be sufficient to stimulate muscle growth for some people, especially if they are already highly fit or are not training with enough intensity or volume. Muscle growth occurs when the muscles are subjected to progressively more challenging workouts over time, and the intensity and volume of the training need to be sufficient to stimulate this adaptation.
Limited focus on muscle growth: While some martial arts styles may include specific training drills and exercises that focus on building muscle, others may not emphasize this aspect of training. As a result, individuals primarily interested in building muscle may see less progress through martial arts compared to other training types that focus on muscle growth.
Individual differences: Finally, it’s essential to remember that everyone is different and will respond differently to training. Some people may have a natural tendency to build muscle more easily than others, which can be influenced by genetics, age, and hormone levels. As a result, even if martial arts is an effective way to build muscle for some people, it may have a different effect for everyone.
Other Considerations For Building Muscle
You can’t out-train a bad diet! Proper sleep and nutrition are crucial. Adequate sleep allows the body to recover, while a balanced diet provides the necessary nutrients for growth. Skimping on either of these lifestyle factors will hinder progress.
get into fighting shape with one-on-one health coaching!
The martial arts are known for helping to cultivate discipline. This is one of the most valuable personal qualities we can develop. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviours. Having discipline doesn’t mean we have to white-knuckle it through our lives, though.
If you’ve been having trouble losing weight and getting into fighting shape, you’re not alone. A nutrition coach can help you meet your goals by providing personalized nutrition guidance and support. Coaching may include educating on the importance of different nutrients for muscle building or weight loss or offering strategies for overcoming challenges such as cravings or a busy schedule. A nutrition coach can also provide accountability and motivation to help you stay on track and progress toward your goals. If that sounds like something you’re looking for, check out our Fit To Fightone-on-one health coaching program!
Summary
While martial arts can be an excellent way to build muscle and improve physical fitness, it’s essential to consider your individual goals and needs and any potential limitations or challenges when deciding whether it is the right form of exercise for you.
In summary, practicing martial arts can be a fun and effective way to build muscle and improve overall physical fitness and coordination. Martial arts can build muscle through resistance training, sparring, and conditioning exercises.
The intensity and focus on muscle growth may vary depending on the martial arts style and individual factors, including age, sex, stress levels, and lifestyle.
Join our martial arts classes to experience the benefits of building muscle, improving body composition, and developing physical fitness and coordination. Learn from experienced instructors and train with other motivated individuals in a supportive and challenging environment.
Join us and unlock the secrets of the Old Masters!
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
Can Practicing Martial Arts Help In Self-defense Situations?
Self-defense is an important skill to have.
In an interview with John Stossel, Canadian best selling-author and psychotherapists Jordan Peterson summarized the greater meaning behind martial arts beautifully.
“It’s very helpful for people to hear that they should make themselves competent and dangerous and take their proper place in the world […] because it makes you formidable, and life is a very difficult process; you’re not prepared for it unless you have the capacity to be dangerous.”
Martial arts training can be a valuable tool in helping individuals to defend themselves and their loved ones. However, it’s essential to recognize that martial arts are not a guarantee of success in a fight and that real-world fights are unpredictable and dangerous.
In this article, we will explore the role that martial arts can play in self-defense and discuss some key considerations when evaluating options for self-protection. We will also discuss why you can’t count on 911 to save you, the differences between street fights and competitive martial arts, and the use of firearms and knives for self-defense. By understanding these issues, individuals can be better prepared to protect themselves and their loved ones in an emergency.
Jordan Peterson on the value of being dangerous.
Will Martial Arts Help In A Fight?
Martial arts training can certainly be helpful in a fight, as it teaches techniques for defending yourself and disabling an attacker. However, it’s essential to remember that real-world fights are unpredictable and dangerous, and the outcome of a fight can never be guaranteed. Therefore, it’s always best to avoid physical confrontations. If you choose to engage in martial arts training, be sure to do so safely, under the supervision of a qualified instructor, and with the proper protective gear.
You Are Your Own First Responder
YouTube star and firearms advocate Colion Noir is known for saying, “when seconds count, the police are only minutes away.” The average response time for emergency calls in the United States is around 10 minutes. However, this number can be affected by several variables, and it’s common for response times to be shorter or longer in different areas. If you have an emergency and need immediate assistance, it’s always best to call 911 and explain the situation to the operator as clearly and calmly as possible.
However, it’s always a good idea to be prepared to defend yourself. There may be situations where you must protect yourself or your loved ones before law enforcement can arrive. While it’s important to rely on law enforcement and other emergency responders to handle emergencies and keep our communities safe, it’s also important to recognize that they may not always be able to arrive on the scene immediately.
In some cases, the response time for emergency calls can be significantly longer than the average of 10 minutes, especially if the call is in a remote location or if other emergencies are taking priority. This is why it’s crucial to have a plan in place to protect yourself and your loved ones in a crisis. This might include having a personal safety plan, knowing how to use self-defense techniques, and having access to tools or resources that can help you defend yourself. By being prepared and taking steps to protect yourself, you can increase your chances of staying safe in an emergency.
Self-Defense, Or Sport?
I have written previously about the difference between martial arts for sport and self-defense here and here, but here is a quick summary:
Rules and regulations: Street fights have no rules or regulations, whereas competitive martial arts have strict rules and guidelines that must be followed. This includes rules governing what techniques are allowed, how long the fight lasts, and how the winner is determined.
Purpose: The purpose of a street fight is typically to cause harm to the opponent, whereas competitive martial arts is to test one’s skills and abilities in a controlled environment.
Training: Street fighters may or may not have formal martial arts training, whereas competitive martial artists typically have extensive training in a specific discipline.
Protective gear: Street fights typically involve no protective gear, whereas competitive martial arts often require protective equipment, such as headgear, gloves, and shin guards.
Legal consequences: Street fights are illegal and can result in criminal charges, whereas competitive martial arts are typically legal and are governed by a regulatory body.
Overall, it’s important to note that street fights and competitive martial arts are very different and should not be confused with each other. Street fights are violent and dangerous and should be avoided at all costs. Competitive martial arts, however, can be a fun and challenging way to improve physical fitness and test one’s skills in a controlled environment.
Which Martial Arts Is The Best For Street Fights?
No one martial art is best for a street fight, as street fights are violent, unpredictable, and dangerous and should be avoided at all costs. Engaging in a street fight can result in serious injuries or even death and can have serious legal consequences. In addition, street fights have no rules or regulations and may involve multiple attackers or weapons. Therefore, it’s essential to recognize that martial arts training is not a guarantee of success in a street fight.
If you want to be truly capable of self-defense, learning the fundamentals of using weapons like knives and firearms and empty-hand techniques is necessary.
Understanding the local laws regarding the use of force is also essential to complete personal protection training. For example, in the US, only the states of WA and TX have laws allowing “mutual combat,” which means your buddy’s backyard “Street Beefs” is technically illegal.
Similarly, staying mindful of your behavior on social media is crucial as it may have legal ramifications in the event of a self-defense situation. While proper training is vital, social media posts regarding your training may be used against you in a court of law if you are forced to defend yourself, particularly when firearms are involved. Therefore, it’s best to train hard and always stay humble.
It’s generally not accurate to say that any one martial art is the best, as self-defense proficiency is the output of many complex inputs. Generally, the best martial art is the one you enjoy practicing and can practice consistently and effectively. This is because consistent practice is key to developing proficiency in any martial art, and enjoying your training will likely motivate you to continue practicing.
Ultimately, the effectiveness of any martial art in a self-defense situation will depend on several factors, including:
Your level of proficiency in the art
Your physical fitness and conditioning
And the specific problem you are facing.
Therefore, it’s crucial to choose a martial art instructor that aligns with your goals and interests and practice consistently to develop your skills and abilities.
Armed Or Unarmed?
Self-defense against an assailant with a knife or firearm is different than self-defense against an unarmed attacker in several ways:
Risk level: Self-defense against an assailant with a knife or firearm is generally riskier than self-defense against an unarmed attacker
Distance: It’s generally safer to maintain a greater distance from an assailant with a knife, as this can help reduce the risk of injury, whereas closing the distance may be your best bet against an assailant with a firearm.
Options: When faced with an assailant with a knife or firearm, your options for self-defense may be more limited than when faced with an unarmed attacker. For example, it may not be safe to disarm the assailant or engage in close-quarters combat.
Legal considerations: The use of force in self-defense against an assailant with a knife or firearm may be subject to different legal considerations than self-defense against an unarmed attacker. For example, you may be allowed to use greater force to protect yourself from an assailant with a weapon.
Overall, it’s essential to recognize that self-defense against an assailant with a knife or firearm is more complex and risky than self-defense against an unarmed attacker and requires a different approach. If you are faced with an armed assailant, it’s important to try to escape or seek help if possible and to use self-defense techniques only as a last resort.
In the words of Grandmaster Sam Chin, “don’t fight to win; fight to run.”
Are Martial Arts Useful In Real Life?
Martial arts can be helpful in day-to-day life in a number of ways once the more profound philosophy is understood. Some of the benefits of understanding the philosophy of martial arts include the following:
Improved focus and concentration: The discipline and focus required to practice martial arts can translate into other areas of life.
Increased self-control: The principles of martial arts, such as discipline and respect, can help to increase self-control and self-regulation.
Improved physical fitness: Practicing martial arts can improve overall physical fitness and coordination, leading to improved health and well-being.
Improved confidence: martial arts can help build confidence and self-esteem, giving you a sense of accomplishment and mastery.
Improved social skills: Practicing martial arts can help to improve social skills as it requires working with others.
Overall, understanding the deeper philosophy of martial arts can improve focus, self-control, physical fitness, confidence, and social skills, which can be helpful in day-to-day life. We learn how the body affects the mind and how the mind affects the body. This helps us be more robust, competent, and useful for those around us and those who rely on us.
Conclusion
During our discussion, we talked about how martial arts can be helpful in a fight. Still, it’s important to keep in mind that real-world fights are unpredictable and dangerous. Therefore, it’s always best to avoid physical confrontations and seek help from law enforcement or other authorities if you feel threatened or in danger. We also discussed the average response time for 911 calls, which can vary depending on where you are and the type of emergency you are facing.
We also talked about the differences between street fights and competitive martial arts. First, it’s important to recognize that street fights are violent and dangerous and should be avoided at all costs. Competitive martial arts, however, can be a fun and challenging way to improve physical fitness and test your skills in a controlled environment.
We also talked about how firearms and knives can be helpful tools for self-defense in certain situations. Still, handling them with caution and respect and being aware of their risks and legal implications is essential. And finally, we discussed the benefits of understanding the more profound philosophy of martial arts. These include improved focus, self-control, physical fitness, confidence, and social skills. Overall, it’s important to be prepared and have a plan to protect yourself and your loved ones in an emergency.
The godfather of parkour, French naval officer George Hebert said, “Être fort pour être utile,” which means “be strong to be useful [to others]. Overall, martial arts help us to be better people. We are stronger, more resilient, and more helpful members of our communities. Our strength and capacity to be dangerous is ultimately a service to others.
Join us and unlock the secrets of the Old Masters!
