Build

Building your body so that it's stronger and more durable is one of the essentials if you are to be a great fighter. This is a long term plan so take your time and be consistent. Training in the classes will start your progress with exercises to build strength and flexibility being the part of many of our classes. For solo work see an instructor for advice on weight training and a range of body weight exercises which will hit all the major muscle groups. Body weight exercises can be things like squats and a variety of different push-ups and core stability work. Other equipment like rubber bands and Swiss balls can make this training even more productive.
Use of weights in a consistent manner with progressively greater resistance as you go along hitting all the muscle groups is a guaranteed way to make you strong. See your instructor before starting a programme of weight training.

Stretch

Keeping your body loose and flexible is essential if you want to succeed in martial arts. It's also good in holding back the effects of age on your body, keeping it open and free. Always have a total body approach as all parts need to work in unison.

There are three major types of stretching.

First is passive stretching. This is like that done in many schools of Yoga. Here you take your body to the point where you can feel the stretch. This doesn't mean to the point at which you can injure yourself but where you feel a slight discomfort and the muscle group in question stretching. Passive stretching like this is the base for all other types of stretching. This is the type you will do in the majority of classes as it's the safest type.

Second is Dynamic motion. Passive stretching shows you only the potential range of motion you have achieved. To make it workable it's recommended that you do dynamic movement through the range of motion that you wish to work on, this should be done freely with controlled leg swinging or very easy kicking - not trying for power but using the range you have achieved in the passive stretching. Go slowly and raise the level slowly. Realise that your abilities will change from day to day and don't try to achieve what you did before but listen to your body and do what feels good today.

Thirdly is PNF stretching. This should only be done when you are warmed up really well. Be careful as this can be dangerous if done too enthusiastically. PNF is done when you go to the limit that you have achieved in passive stretching then tense the muscles involved without moving your position. Normally this is done against a fixed object like a Barre, or the floor or a partner or if working the upper body then against a door. Count to five slowly and then you will find that you can now stretch a little further. Once you've achieved a little go back to dynamic movements so that your body knows how to use it. Before starting a stretch programme we advise that you attend classes and follow the tips there or speak to one of the club instructors. They will be delighted to show you various ways to stretch the major muscle groups. Go slow and take a long term view. Stretching and flexibility can take a long time to achieve so take your time and be consistent.

Repair

Injuries at the Academy are very rare. However like all physical activities you do slightly increase your risk of minor tears and sprains. The normal remedy for this is R.I.C.E. which stands for rest, ice (put an ice pack or pack of frozen peas on the bruised or sprained area), compression by putting a bandage or strapping around the affected area and elevation if it's a leg or arm. In this way bruising will drain away using gravity and the body's circulation.

Other remedies which help are Arnica on bruises and sprains and creams like Lasonil which break down bruising. Heat creams are not really recommended as they can increase inflammation.

For more serious muscular and joint problems we recommend using Osteopaths, as in our experience they are the most effective with day to day martial arts injuries. Chiropractors can also be very effective.

In thirty five years of sparring we have only had about six or seven broken noses and these have only been deflected septums/ misplaced cartilage at the end of the nose. This is after millions and millions of punches being thrown. So relax: you've got more chance of winning the lottery.