Power Breathing Principles

Admin September 2, 2014

Excerpted from the book Power Breathing by Sang H. Kim

Comparison of Power Breathing, Lung Breathing and Diaphragm Breathing

When you expand your lungs, air from outside rushes in to fill the void. This is a natural phenomenon of stabilizing an imbalance of pressure in the chest cavity.

In Power Breathing, you deliberately create this phenomenon by expanding the muscles of the lower abdomen. When you expand your lower abdomen, the diaphragm automatically moves downward creating more space for your lungs and this expansion pulls air into your lungs. When your lungs are fi lled, hold your breath for a moment and condense it downward. Once your lower abdomen is fully expanded, it naturally bounces back. All you need to do is slowly let it go (Gentle Breathing); tighten the muscles and intensify the force (Power Breathing); or move mindfully according to the position of your diaphragm (Healing Breathing).

The more air you pull in, the more power you can generate. The harder you condense the air, the more forceful the release is; thus it is called Power Breathing.

Developing Attributes vs. Skills in Martial Arts Training

Admin July 9, 2014

There are two components to martial arts training: the development of attributes and the development of skills. Attributes include physical qualities such as flexibility, strength and endurance. Skills include learned motor movements like kicking and punching. The development of skills will be severely limited if the development of attributes is neglected. However, attributes can easily be developed exclusive of skills. Of course developing attributes without skills falls into the realm of calisthenics, not martial arts.

In the early stages of learning a martial art, the practice of skills alone may serve to develop a wide range of attributes including flexibility, strength, coordination, reflexes and endurance. As you become more adept and your physical condition improves, you may have to develop certain attributes independent of skill practice by devoting time each training period specifically to conditioning exercises.

Improve your Flexibility for Martial Arts

Admin July 1, 2014

By Sang H. Kim | Ultimate Flexibility for Martial Arts

Stretch every time you exercise. The only way to improve your flexibility is through consistent stretching exercises. Every muscle is subject to the myotatic reflex (stretch reflex) which opposes changes in muscle length, especially sudden or extreme changes. When a muscle lengthens beyond a certain point, the myotatic reflex causes it to tighten and attempt to shorten. This is the tension you feel during stretching exercises.

The myotatic reflex is desirable because it prevents, in many cases, muscle strains and tears. Without it your muscles would be allowed to overextend and tear easily. But it is also undesirable in cases where it prevents you from fully using your body.

Through stretching, deconditioning of the myotatic reflex takes place. Little by little, you teach your muscles a new limit of safe extension. This is why stretching must be slow and consistent. If you overstretch and injure the muscle, you have to go back to a lower level of flexibility and start over. Set your stretching goals over a period of weeks or months, not days, for best results.

Improve your Speed for Martial Arts

Admin June 29, 2014

by Sang H. Kim | Ultimate Fitness Through Martial Arts

To develop overall speed, there are several sequential steps in training:

Basic conditioning
Explosive power development
Skill refinement
Skill loading
Full speed training

Basic condition, including flexibility, strength and agility training, is a prerequisite for speed training. The completion of basic conditioning is signaled by a level of fitness that allows the athlete to begin the more intensive exercises that develop explosive power. Once the target muscles start to develop, begin working on skill refinement. Each skill should be examined to eliminate unnecessary movements and increase biomechanical efficiency.

With highly refined movements and strong muscles, you can begin adding speed to each movement. Start skill loading gradually and observe your body's reaction. If you can add speed and still maintain semi-refined movements, continue to increase your intensity. Eventually you will reach the final stage of speed training in which you can execute skillful movements at high speed.

Power Training for Martial Arts

Admin June 20, 2014

by Sang H. Kim | Ultimate Fitness Through Martial Arts

Power is a combination of strength and explosiveness. It is created by releasing maximum muscular force at maximum speed. To increase power, you must increase both speed and strength. By exerting strength with speed, you take advantage of both the force generated by the muscles and the momentum created through the speed.

Power can be described in three ways:

Explosive power - Explosive power is the ability to exert maximum force in one or a series of dynamic acts. Example: Breaking a board with a punch.
Static power - Static power is the maximum force a person can exert for a short period. Example: Bench press.
Dynamic Power - Dynamic power is the ability to exert muscular force repeatedly or continuously over time. Example: Heavy bag workout.

Power Breathing Principles

Comparison of Power Breathing, Lung Breathing and Diaphragm Breathing

Developing Attributes vs. Skills in Martial Arts Training

Improve your Flexibility for Martial Arts

Improve your Speed for Martial Arts

Power Training for Martial Arts

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Comparison of Power Breathing, Lung Breathing and Diaphragm Breathing

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