Martial Artists are no different from other athletes and if you're not careful you can easily hit a plateau. Plateaus must be avoided because it means your martial arts skill and fitness levels aren't improving. Here's The Shaolin Temple's Five Steps to avoid hitting a plateau.
1) Change Your Martial Arts Routine
Our bodies are efficient machines which adapt to whatever we throw at it including our workout. When you first start to train you'll make gains in your training but after a few months these gains will level off because your body has learnt to adapt. To avoid hitting a plateau you need to change your martial arts workout every couple of weeks.Combiningmy Workout, Bootcamp and newly released Circuit Training DVDs will give your body the constant change it needs so it never reaches a plateau.
2)Do High Intensity Circuit Training If you're fit and you can run 5k without any problem then you're ready to do circuit training. Though not suitable for everyone, this is the best way to torch fat, build lean muscle and boost your metabolism. Fighting Fit is a saying which we all know means optimal fitness. Fighters need to combine circuit training with cardio runs and if you're serious about your martial arts, alongside training with my DVDs you also need to run.
3) Mind Body Connection
Shaolin is all about the mind body connection. It's the way that Shaolin Monks understand Zen. You may have no desire to understand Zen but do you have desire to be more focused? Centered? At peace with yourself? If you're following Shaolin correctly then this is what you'll gain.
4) Make A Plan
It's not enough to put the time in, you need a plan and a destination. After you've done your martial art's workout , take a pen and write down how you did. Tracking your progress can help keep you motivated. Plan ahead as to what DVDs you'll be working out to on what days. Give your training the respect it deserves.
5) Train the Yin as well as the Yang
Rest is an important factor in our martial arts so you don't burn out. As well as taking one or two days of a week from your training, you also need to do Qigong to regenerate your body from the inside out. And it's important to get a good nights sleep. Research is showing just how important sleep is for the body to regenerate itself. If you find it hard to sleep then do some of the movement from Qigong Volume 2 before you go to bed at night.
The beauty of Shaolin is that we can shape it around our fitness level, energy levels and lifestyle by constantly adapting the workouts. Listen to your body and work with it.
For more information on Shifu's DVDs please click here.
Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time - all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, don't panic. It doesn't necessarily mean you need to work harder or spend more days at the gym. Here are five ideas that may help you break through in record time. Take an Active Rest If you have hit a plateau, it may be time for an active rest. Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges. Time to Eat As you increase your fitness level, your body's metabolism may increase and so will your calorie needs. If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your exercise program. Mix it Up If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness. Different Day, Different Intensity Varying your activities, or cross-training is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day. Sleep It Off Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout. If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts! If you find you still cant break through that plateau, then make the decision to ride it out. Sometimes a plateau is necessary to allow the body to catch up with a new body weight or fitness level. Rest assured your body knows what is best and will break through the plateau at the right time!
