Proper gym training

[Eric Chisler]

So I've taken the advice of many that I've read on here and will not be starting any formal training until I can make it to an NTP 1.0. In lieu of that, I'm starting to hit the gym for some conditioning. I know NOTHING about physical training or working out. I'd like to know if anyone has a lifting program they'd like to share that would be effective for bettering WMA ability. Should I be powerlifting, or toning with quick, low-weight reps and lots of 'em? Any input would be very helpful. I'm a little overweight and would like to stay away from any high impact exercise until I've gotten in better shape. Thanks.

-Eric

[Jaron Bernstein]

So I've taken the advice of many that I've read on here and will not be starting any formal training until I can make it to an NTP 1.0. In lieu of that, I'm starting to hit the gym for some conditioning. I know NOTHING about physical training or working out. I'd like to know if anyone has a lifting program they'd like to share that would be effective for bettering WMA ability. Should I be powerlifting, or toning with quick, low-weight reps and lots of 'em? Any input would be very helpful. I'm a little overweight and would like to stay away from any high impact exercise until I've gotten in better shape. Thanks.

-Eric

There are many schools of thought on this one. I prefer body weight calisthenics (push ups, hindu squats, sit ups, leg raises, pull ups, that sort of thing). Aaron P. is our most athletic in purely fitness terms, so maybe he can suggest something. One thing I would offer is to train more for fast twitch movement rather than steady forklift like heavy lifting

[Will Adamson]

Run.

[Brent Lambell]

There are many schools of thought on this one. I prefer body weight calisthenics (push ups, hindu squats, sit ups, leg raises, pull ups, that sort of thing). Aaron P. is our most athletic in purely fitness terms, so maybe he can suggest something. One thing I would offer is to train more for fast twitch movement rather than steady forklift like heavy lifting

I think that was all good advice. Just to add my thoughts - I used to really focus on lifting the highest weight I was able, but in the past year or so I have become a big fan of body weight exercises. It gives me the right balance of endurance and strength training and it requires a high awareness of where your body is at all times and that is essential for the combat arts.

I know some people feel differently but I recommend running either medium distance (45 - 60 minute) or speed work (wind sprints). My overall fitness has benefited from my running by helping me with endurance and improving my energy level.

Stretching routines are beneficial as well. Yoga has a lot of great long body stretches. Theres a lot of ways to stay limber, I recommend making it a priority. Although I am currently suffering a shoulder injury, I think it has helped keep me healthy for the most part.

[Grant Hall]

There is a picture in one of the manuals that dipicts a bunch of German men training, they are, for lack of a better word, solid!

My advice, and I doubt you'll get much better than this (because I don't know of many people who are better than the guys I'm about to reference, when it comes to speed, strength, and stamina)...

...Box, that's right, join a boxing gym, you will tone up, and bulk up, whilst losing weight, and gaining speed. It will teach you to judge distances better, and the stamina that you will gain is bordering on the unbelieveable (Boxing for half an hour is one of the most physically draining things I can think of).

In my honest opinion the absoloute ideal body to have for longsword fighting is that of a Middle to Heavy Weight Boxer.

Shoot for the moon, if you miss atleast you'll land amongst the stars

Cheers and God Bless!

[Aaron Pynenberg]

Yes, good ideas all!

Honestly the correct answer is...yes! That's right everything mentioned here is all good advice. If there was a way to do a little of everything you would be on the right track.

In my daily workouts I have attempted to do just that..combine a little bit of all of these ideas..here's the way my workout shakes out:

20-30 minutes of warm-up hitting a pell- doing rapier work.

40 minutes of longsword doing various drills and exercises, including pell

20 minutes of empty-hand

I hit the weights...centering on lower-weight higher rep work(explosive movements)- a few reps is all I need.

I will typically end with some boxing against a partner- 15 minutes

This takes a little over two hours, and depending on injuries, sickness time constaraints I will clip sections to focus on others etc..

The key really is just to do something...loose the extra weight first and the best way to do that now, is to exercise and work on eating habits..all the workouts in the world will not help if you top it off with McDonalds fries etc everyday---good luck man! AP

[Jaron Bernstein]

Aaron,

The food is my downfall. I love to train, but love to eat just as much.

[Stacy Clifford]

In addition to everything these guys are recommending, I would also add any kind of agility exercises you can come up with, along with bounding and leaping. Every time I take stairs, I take at least two at a time going up or down, sometimes more. Do zigzag jumps across puddles, rapier lunges at elevator buttons, jump over small obstacles instead of going around them, practice basic footwork moving through your house, and anything else you can think of. It turns your everyday movement into a small workout everywhere you go and kinda makes life more fun in the process. To quote Di Grassi:

"For the ende of this arte is not to lifte up or beare great burdens, but to move swiftelie. And there is no doubt but he vanquisheth which is most nimble, and this nimblenesse is not obtained by handling of great heftes or waightes, but by often moving."

Also be sure to read this article, which describes many other ideas from the Renaissance on how to improve fitness:

http://www.thearma.org/essays/fit/RennFit.htm

[Will Adamson]

I have got to see video of this Stacy!

[Stacy Clifford]

http://www.youtube.com/watch?v=4foRMv9hl3I

I have got to see video of this Stacy!

[Justin Lompado]

"For the ende of this arte is not to lifte up or beare great burdens, but to move swiftelie. And there is no doubt but he vanquisheth which is most nimble, and this nimblenesse is not obtained by handling of great heftes or waightes, but by often moving."

Been a long time since I've posted; always checking up though

That quote says it all. Also, the advice on boxing is very good. It will give you the fast twitch muscle action, the endurance, as well as a good overall sense of where your body is and reading your opponent.

To that I would also add real submission wrestling (not collegiate/high school type freestyle or folkstyle but these are better than none). Great for conditioning, strength, awareness of your body, of your opponent, reaction, balance, control; this is real fighting but instead of going to the finish you tap. It is, for me, the best overall form of exercise. It works every muscle you can think of, several you can't, and there really is nothing more fun to do. Of course there is a real risk of injury that can happen in a split section; but if you're getting into swordsmanship I think we can all attest that that is part of the territory!

All the best, you're entering into a great world

[Keith Culbertson]

great video for inspiration Stacy--thank you!

as for the workout q, I agree with the multipurpose approach with one addendum: first try to build healthy muscle through resistance training to shed unwanted fat and good eating; then it is relatively easy to maintain a fit physique with mostly bodyweight exercises and active use of ones muscles (wrestling, sparring, bounding and such) balancing endurance and explosive sessions.

get to it!

[Bill Tsafa]

I keep my weight training focused on strength building and my sword training focused on just that. I believe in training things in isolation. When I compete the two come together. I don't necessarily fight just with strength, but it is an option at my disposal.

Here is a link to my weight training webpage. I have about 20 years experience in athletic strength training:

http://mysite.verizon.net/tsafa1/workout.htm

[Jeremiah.Phipps]

Bill,

Thank you very much for that information on weight lifting. It's great stuff!

- Jeremiah

[Nathan_Cometa]

So I've taken the advice of many that I've read on here and will not be starting any formal training until I can make it to an NTP 1.0. In lieu of that, I'm starting to hit the gym for some conditioning. I know NOTHING about physical training or working out. I'd like to know if anyone has a lifting program they'd like to share that would be effective for bettering WMA ability. Should I be powerlifting, or toning with quick, low-weight reps and lots of 'em? Any input would be very helpful. I'm a little overweight and would like to stay away from any high impact exercise until I've gotten in better shape. Thanks.

-Eric

There are many schools of thought on this one. I prefer body weight calisthenics (push ups, hindu squats, sit ups, leg raises, pull ups, that sort of thing). Aaron P. is our most athletic in purely fitness terms, so maybe he can suggest something. One thing I would offer is to train more for fast twitch movement rather than steady forklift like heavy lifting

To add my two cents in, It is good to train your wrist so it wouldn't take damage from swinging, hitting, and guarding. My cousin is a Physical Therapist i will ask her what she would suggest so you would not get an injury. Fast twitch muscle fiber working out is definitely good, Look for books on plyometrics. One exercise i could suggest are speed pushups. I saw a demonstration of one in a video by Intocombat/ Institute for Human Performance. They would take two step up boards and in a push up position, they would quickly hop to the top platform and back to the ground as soon as they can. ( kind of like playing hot potato) If you are interested you should check out the website but their training books are a little pricey.