How you train your body to be stronger ?

zrx · 09-28-2007, 11:57 PM

Hi all,

I practice Shidokan and i have a question about skeleton hardness.

When i look Kyokushin Videos, the fighters are very resistant to dolor (When they are hurt on shinbone, rib cage and forearm). Sometimes they could resist to powerful kicks and i find this unbelievable.

I want to know how you train for gain this resistance (exercises ect ect...).

I don't make allusion to muscular reinforcement but clearly to "bone reinforcement". I precise because my english isn't very good and it's not very easy to communicate ^^

Hope that some fighters will give me some tips

**smoothsake** · 09-29-2007, 07:15 AM

Outside of drinking a lot of milk, I think most will attest body conditioning as the best way to train the body to be stronger. That is a combination of weight/resistance training and getting used to being punched and kicked. Shokei Marcsui posted a good video of a shita tsuki example... now where did that go...

koji112091 · 09-29-2007, 04:13 PM

when you hit or get hit, small fragments of you "spongy" bone layer break off When they grow back, they grow stronger and bigger, thus creating a denser bone. OSU!

niceguy · 09-29-2007, 04:36 PM

Circuit training two or three times a week and lots of sparring will do the trick.I started about a month ago and I can already feel the difference.Also with a sparring partner do lots of one for one drills (you kick one they kick one, you punch one they punch one etc), this really helps!
Ous.

zrx · 09-29-2007, 07:46 PM

Quote:

Originally Posted by koji112091

when you hit or get hit, small fragments of you "spongy" bone layer break off When they grow back, they grow stronger and bigger, thus creating a denser bone. OSU!

Yes i know that. In fact it's not really like this it happens. This process may vary according to the considered bone. Shinbone has a better growth and repeared more quickly than a hand bone for example.
In addition, some bones don't "regrowth" by this process.

But there is also a part that some people ignore. When your bone layer break off, you also destroy many nerve endings which are between the bone and the skin. I don't think the result is very good over a long time.

So, it's difficult to find a balance between reinforcement and health ^^

Thanks to all for your answers. If other fighters have other tips to give, don't hesitate

Thiago Rosa Lacerda · 10-01-2007, 01:44 PM

You just have to do 4 basics things.
1. Have good habits.
2. Don't stress with nothing.
3. Feed yourself with foods the base of calcium.
4. Training hard. Very very hard, resistence trainings. The best training of resistence is MAKIWARA.

**hasbeen** · 10-01-2007, 01:54 PM

in my opinion it`s about getting used to it and like most things in kyokushin it takes time.........there are no secrets!! osu!

Lucy · 10-01-2007, 01:55 PM

I agree with Thiago makiwara training is particularly useful for strengthening all your limbs (hands, feet, shins and forearms) You can do many exercises on makiwara using all of the basic syllabus techniques!

As for the ribcage im not sure excessive hitting would be the best way to strengthen it, you need to protect it because obviously the bones are not as dense as the shins or forearms for example. You need to build up some strong muscles to protect the rib cage. Sit ups, weight training etc. Condition the bones, but also reinforce that by having strong muscles surrounding them

chen3141 · 10-11-2007, 03:59 AM

Makiwara, makiwara, makiwara. I love training makiwara. I feel its possibly the best way to get your techniques stronger, and if you're constantly correcting your body position then you'll be able to improve the techniques themselves.

Besides that iron body training is possibly the toughest, but most useful.

seienchin · 10-11-2007, 02:25 PM

Quote:

Originally Posted by Lucy

You need to build up some strong muscles to protect the rib cage. Sit ups, weight training etc. Condition the bones, but also reinforce that by having strong muscles surrounding them

I agree - this is one place where bulking up is definitely the best answer. Swimming is brilliant for building up the serratus anterior (those "finger like" projections that you can see over the ribs on really cut bodybuilders). I don't know specifically what weights training would build those, but I'm sure it could be done.

Probably another one for Big Al....

Spirit · 10-11-2007, 02:44 PM

Weight training and repeated kumite is all good and needed as well proper diet.
But mind is where you can turn off pain.

I grew up getting the shit kicked out of me by my dad and older brother (5 yrs old). By the time I got to karate it was a piece of cake, hell Kyokushin was never given me pain close to what I grew up with.

So how does one train the mind to take the pain that the CONDITIONED body can't or the pain surpasses the threshold that you have trained it???
It comes from many places, often how your parents trained you as a child, did they pick you up every time you fell or bumped you but, then you have a lower threshold for pain since you are conditioned to that response from your parents.
IT will take many years of training your Spirit to control what is innate to you.

Of all the fighters I know, all the great ones have a lot of baggage, many had abusive parent(s) or drunk/drugged out parents ... dysfunctional life...

One can work to be able to pass up pain it is a combination of training the Mind and the Body that will fuse the Spirit to get you to where you wish to be.

It is way to hard to explain how to work this into your training here on the forum, it is something that comes from having a great dedicated instructor who can mentor and teach you both the physical and the mental parts that one needs!

Though working on the areas that where posted on this thread by all are a great start...

chen3141 · 10-12-2007, 05:49 AM

Quote:

Originally Posted by seienchin

I agree - this is one place where bulking up is definitely the best answer. Swimming is brilliant for building up the serratus anterior (those "finger like" projections that you can see over the ribs on really cut bodybuilders). I don't know specifically what weights training would build those, but I'm sure it could be done.

Probably another one for Big Al....

I agree with swimming. It works literally every muscle in your body. We had one swimmer who began karate, and he is in better shape than some people getting ready to test for shodan.

andy83 · 10-12-2007, 08:14 AM

The resistences to the kicks,punches ecc, it's come to give a lot of kicks, punches, ecc.
Also a strong phisical training too.

Dobbersky · 10-12-2007, 04:41 PM

Sensei, Sempai and Kohai

I though my body was getting there when it comes to conditioning, especially after 7 years training. I got a 'ribcage' injury just yesterday, I don't know how I did it I just woke up after training, Little painful to breath especially heavy breathing and the constant pressure on my side - Good sparring session though lol

Osu

nangoushuujin · 11-21-2007, 12:12 PM

Your muscles got to be strong there is no question of that and strength training using your body weight and weights will help with strength. Whole body exercises like deadlifts, squats (front, back, & overhead) are best for strengthening the whole body. I am for 50 reps pyramiding weight to two times body weight over the course of six months plus.

But if you want to be able to resist other peoples techniques, body conditioning is the best maybe the only method.

Techniques with a partner perform
keep going until one of you says stop.

gedan mawashi geri on inside and outside of thigh
Chudan mawashi geri to the rib cage
shita tsuki to the abdominal area
chudan tsuki to the to the same area
tsuki to the arms, chest side of the abdominal

By doing this you are not only training the physical self but as it is competitive with another person it becomes psychological conditioning because you dont want to give up before the other person.

sand bags & makiwari for shin and hand strenghtening dont forget that your are not only making the contact area stronger but conditioning the whole area around the striking weapon hand, leg, arm etc

Drink lots of milk at least 1 litre a day. good for weight gain and bone strength

There is a training forum on this site drop in and get some better advice.

Osu

Benedict · 11-23-2007, 12:42 AM

During training sessions you could also grab a training partner who's keen to harden up as well and stand there facing each other and take it in turns punching (shita tsuki or chudan tsuki) each other in the torso rapidly. Atleast you'll learn what its like to be hit hard and then when it does happen, you wont be as stunned.

I find that if you're not accustomed to a knock, when it happens your guard goes down leaving you open for the next assault. The important thing is to be able to recover quickly in a bout, dont show any pain and remain on cue since the first hit can open opportunites for the second hit, and then possibly a knock out.

I agree with nangoushuujin, sandbags make a good makiwari for shin conditioning. Kick 'em over and over and over again. If you come up against someone with weak shins, hammer them with a gedan mawashi geri and you'll destroy them.

**Brad** · 11-23-2007, 02:54 AM

sparing with a felow trainer. is always going to harden your body. Try what you can to harden your body just dont give up.

SplendidMonkey · 12-07-2007, 08:58 AM

What do you guys suggest would be a good way to build up resistance of pain in the chinbones? Whenever I train blocking lowkicks it quickly becomes a horribly painful procedure. I've been doing Kyokushin for a couple of years now and have significantly improved my resistance to punishment to the body but my chins still hurt from every little tap they get.

**Brad** · 12-07-2007, 10:05 AM

The chins takes time kicking a hard bag works that for mauy thai though. My trainer before a fight used to put this cream on my chins to num the pain from checking a kick. And also me kicking the opponent too.

RJC · 12-07-2007, 11:47 AM

From my humble experience, I think it is especially important to train yourself to forget or ignore pain instantly. I know that the most important part of sparring for me is what shots my opponent landed (not what I landed), but at the time it's best to continue as if nothing happened. I'm a not a hard guy, but I learned to continue without delay by a conscious effort in full contact sparring. Even at my best, I am just flesh and bone...

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