TRAINING TIPS

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=95 BGCOLOR="#999999" TEXT="#080000" bgproperties="fixed" background="048005f0ermwup.gif"> <div> <FONT SIZE="5" COLOR="#FFFFFF" FACE="Arial" ><B>magicrat's martial review</B></FONT><B>     </B><B>|     </B><A HREF="index.htm" TARGET="_top" TITLE="magicrats martial review"><U><B>home</B></U></A></div> <div> <A HREF="id17.htm" TARGET="_top" TITLE="FEATURES "><U>FEATURES       </U></A>   |   <A HREF="id18.htm" TARGET="_top" TITLE="WHAT STYLE?"><U>WHAT STYLE?</U></A>   |   <A HREF="id19.htm" TARGET="_top" TITLE="PROFILES"><U>PROFILES</U></A>   |   <A HREF="id20.htm" TARGET="_top" TITLE=" CLUB PAGE"><U>      CLUB PAGE</U></A>   |   <B>       TRAINING TIPS</B>   |   <A HREF="id22.htm" TARGET="_top" TITLE=" EVENTS"><U>        EVENTS</U></A>   |   <A HREF="id23.htm" TARGET="_top" TITLE=" CONTACT "><U>          CONTACT        </U></A>   |   <A HREF="id24.htm" TARGET="_top" TITLE="RELATED LINKS"><U>RELATED LINKS</U></A>   |   <A HREF="id25.htm" TARGET="_top" TITLE=" CALENDAR"><U>   CALENDAR</U></A>   |   <A HREF="id26.htm" TARGET="_top" TITLE=" MAGICRATS MARTIAL STARS"><U>       MAGICRAT'S MARTIAL STARS</U></A>   |   <A HREF="id27.htm" TARGET="_top" TITLE=" READERS QUESTIONS"><U>    READERS QUESTIONS</U></A>   |   <A HREF="id28.htm" TARGET="_top" TITLE=" CLUB DIRECTORY"><U>     CLUB DIRECTORY</U></A>   |   <A HREF="id30.htm" TARGET="_top" TITLE=" PHOTOS PAGE"><U>      PHOTOS PAGE</U></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=190 BGCOLOR="#CC99CC" TEXT="#080000"> <bR> <div> <B><IMG SRC="06780520.gif" border=0 width="128" height="82" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <bR> <div> <B><IMG SRC="06844410.gif" border=0 width="68" height="65" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="06656750.gif" border=0 width="86" height="117" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <bR> <div> <B><IMG SRC="05d74660.gif" border=0 width="116" height="102" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> </td> <td valign="top" height=385 BGCOLOR="#FFFFFF" TEXT="#080000"> <div>        TRAINING TIPS</div> <div> Subjects we would like to cover.  Can you help?</div> <bR> <div> Diet,health issues,stretching tips,avoiding injuries.                                                                     </div> <bR> <div> Send us your training schedule.</div> <div> Competition fitness.</div> <div> Everyday training tips.</div> <div> Features from top martial artists(hopefully).</div> <div> Overtraining  </div> <div>                                   26                   <A href="http://www.ukaffiliates2.com/u/freemans/b.asp?id=54610&p=http://www.freemans.com/mfic234/uk/indexie.asp"> <img src="http://www.ukaffiliates2.com/u/freemans/showb.asp?id=54610&img=freemans_sport04m_120x60.gif" border=0></a>  </div> <div> <B><U>CROSS TRAINING</U></B></div> <div> Cross training for martial arts doesn't just have to be weight training or circuits.  Why not take advantage of the spring weather (!) and have a go at some outdoor stuff?  Try something new for a change - not just a quick sprint round the local park!  What about cross-country running, or even all-terrain running for the more adventurous?  There are individual and team competitions in adventure racing -you need good basic fitness; the race on the day may be climbing,kayaking,running and/or cycling or any combination!</div> <div>       Cycling is also an excellent workout, as is mountain-biking - many of you have mountain bikes that are lying around gathering dust and have never been anywhere near a mountain!  Check beforehand for foot-and-mouth restrictions, and please use approved sites.  Find details and contacts in most mountain bike magazines, or on the net.</div> <div>        Why not check out rowing?  Rowing clubs may not be affected by f&m restrictions.</div> <div>        Check out local outdoor centres for information, or contact local clubs for advice.                     </div> <div> Have fun!</div> <div> magicrat.</div> <bR> <div> <B><U>VISUALIZATION</U></B></div> <div>      More and more top athletes are learning the value of a technique called 'visualization' in their daily training.  We all  do it to a certain extent in that we often try to visualise scenarios for important events; we wonder how we will get on in unusual situations.  We use it mostly when we're affraid of making mistakes, but if we're not careful we may accidentaly <U>reinforce</U> negative thought patterns - by visualizing things going wrong.  </div> <bR> <div>      Scientists are now more aware of  brain/body connections.  In other words we can programme the body , to a certain extent,by using our brains.   Few of us explore the full potential of this useful technique, but it can be used to great effect, particularly in the martial arts.  Top golfers frequently use this method when training for competitions.</div> <div>   </div> <div>      I became interested in this technique several years ago when I had to work abroad where my usual  style was not available, and I had little time for training as I spent a lot of time travrlling.  Afraid of  forgetting my forms I practiced going through them in my head at least once a day, either on trains or planes, or before going to sleep at night.  I had read about the technique a few months before and was curious to try it for myself.  I began to find that I could actually go through a form as if I was really doing it - the only difference was that I was not actually moving my body!  It is important I found not just to imagine a movement, but to really go through it as if you were really about to perform that movement, what it would feel like to be actually there - instead of the rosy picture we paint of ourselves in our own heads where nothing hurts or creaks and we perform perfectly (or not, depending on how we see ourselves!); but the actual feelings we have when standing in the training hall. </div> <bR> <div>       We can also alter this image when training for competitions by adding in those feelings, even sights and sounds that we would have in a real competition.  Then go through each move in turn, carefully living the experience: <U>practicing each movement of the form as if it were a form in itself ; </U>breaking it down to its component parts, how the important muscles work and <U>feel</U> when we actually perform that move -  before moving on to the next.</div> <bR> <div>      This is a very powerful tool for sorting out problem areas in your form.  If done correctly, you can see where mistakes are occurring and putting them right, rather than relying on copying others in the training hall when things go wrong!  You are on your own and have to face the problems, but it gives you the space to explore which is the correct way of doing the move; there usually a logic to most forms anyway, and often one can eliminate the options that are wrong leaving a smaller number of wrong options to chose from!  I am convinced that this method does open up and keeps open pathways between the brain and body, so even after a long lay off, one can pick up ones training much quicker than would normally be expected.  I found I could fit easily back into forms practice when I returned to training after  a nearly three year absence.  At the moment I am using the technique to try to control my nerves during gradings and competitions, by visualising how I would feel and breathe when performing, rather than freezing like I normally do!  Early results are quite encouraging.  </div> <bR> <div> You can use the technique to work out what you would do if things went wrong, but be careful that you visualize a solution or you may be in danger of reinforcing those negative situations you wanted to avoid in the first place!  (TJ RAWL, Orlando, Florida. e-mail 4/22/2001)</div> <bR> <bR> <div> <B><U>COMPETITION FITNESS</U></B></div> <bR> <bR> <div>    Many martial artists believe that it is their aim to be at peak physical fitness at all times.  While this is a nice thought, it is not always possible or even desirable in reality.  The whole point of being at a peak is that it is just that - a peak.  One cannot maintain top condition for an indefinite period.  Top competition training should be planned in advance as much as possible.</div> <bR> <div>    Base level training and conditioning should be done as early as possible in the regime.  The last 4-6 weeks of any major schedule should be spent easing off the heavy work and the last two weeks or so should be spent concentrating on technique, while maintaining the previously built up fitness. </div> <div>      </div> <div>      Timing ones fitness to peak just at the right time is the aim of all top professional  athletes , and is where the true professional is often distinct from the amateur. Timing is all important, and knowing ones own strengths and weaknesses.</div> <bR> <div>  This regime also helps with recovery from injury at  that crucial time leading up to an event.  If you have wight to lose it is better to deal with it early in the regime, so that one doesn't reach the competition day feeling tired and fed up of the whole thing!</div> <bR> <div>      It is o.k. to carry a few extra pounds weight in the off season (a few I said!)  to make sure one is receiving adequate nutrition to maintain or even improve muscle growth and to feed endurance and strength training.                                                                                                    </div> <bR> <div>       Muscles need 3 things to grow - exercise ,food and rest; many martial artist in particular are prone  to not optimising their training habits, by inadequate intensity of training  while  training too often and not resting enough to let the body repair itself.  Even in pre-event training, rest is important.  There should be at least two free days a week.(Pete, Washington,  4thApril.By e-mail)</div> <bR> <div>  <A href="http://www.ukaffiliates2.com/u/sports/b.asp?id=54610"> <img src="http://www.ukaffiliates2.com/u/sports/showban.asp?id=54610&img=sports_oiyou_468x60.gif" border=0></a>  </div> <bR> <bR> <div> <B><U>TRAINING WITH INJURIES/ILLNESSES.</U></B></div> <bR> <div> There are few things as frustrating to the dedicated martial artist (or any keen sportsperson) than having to give up their much loved training because of reasons outside their control, such as illness or injury.</div> <div> Having been in this situation for several years with a serious illness, I decided enough was enough - instead of waiting around for things to get better so I could get back to my beloved Taekwondo, I realised that I may have to try a different path for a while.</div> <bR> <div> I found the ideal answer with Tai-Chi.  The movements of the different forms were not so far removed from those in any martial art; but done in a more gentle and even healing way.  Tai-Chi, I found, was helping to streangthen wasted muscles and aching joints gradually started improving.  It has taken me about a year to get to where I have started back at my Taekwondo; delighted to find that it had also helped enourmously with balance, breathing ,tension and even my patience with myself has improved! </div> <bR> <div>  I am not back to full fitness just yet, but I feel much more confident it will happen.  Tai-Chi ia an ideal regime for any martial artist I think whether injured or not, and I will be continuing it alongside my Taekwondo.  (N.Bell,Cardiff.  4/3/2001 )</div> <bR> <div>                                                                                                                                                   </div> <div>  <A href="http://www.ukaffiliates2.com/u/gnc/b.asp?id=54610"> <img src="http://www.ukaffiliates2.com/u/gnc/showban.asp?id=54610&img=gnc_iron_468x60.gif" border=0></a>  </div> <bR> <bR> <div>                             </div> <bR> <bR> <bR> <div>                                                                                                                          </div> <bR> </td> </tr></table></body>