Okay, so you’ve signed up for Krav Maga, and you’re regular with your weekend classes. You train, you appear for tests, you get your levels, and you’ve bought the T-Shirt. What next?
A martial art is not just an activity that you complete by showing up – it’s a lifestyle. The aim of this lifestyle is not just to survive, but to win. As a martial artist, you’re learning to use your body as a weapon. Your weapon’s performance is based on two things – how well you maintain it, and how well you know it.
A strenuous activity like Krav Maga requires rest and nutrition for your body to recover. Without this, you will become more injury-prone. As soon as your session concludes, make it a point to drink one liter of water – this will purge your muscles of metabolic waste, and lower the intensity of cramping and muscle soreness. Within an hour or so, have a meal that is high in protein – this will provide your body with the necessary components to repair muscles, and will also cut cravings for sugary foods.
On other days, make it a point to set aside a minimum of 30 minutes for some exercise. Even if you do it in three 10-minute tranches on a busy day, it’s all right. Do push-ups, squats and pull-ups. These three exercises are enough to bring about a serious gain in strength in just a few months. An Android app called ‘Just Six Weeks’ can help you follow a progressive programme to improve.
When you’re in training, you need to get sufficient sleep to give your mind time to recharge, and your body the time to heal. Aim for seven hours a night. Avoid caffeine four hours before bed-time, and avoid staring at a screen for an hour before. Eat dinner in soft light from candles or an incandescent light bulb, rather than a harsh source like a tube-light – this will soothe your senses towards sleep.
Treat your Injuries
Injuries wage a war of attrition on the martial artist. Each untreated injury will leave you with lower mobility, lower strength, and increased vulnerability. Spurn the temptation to return to full-intensity training when you’re ‘somewhat okay’. All muscle, tendon, joint, and ligament injuries require a rehabilitation routine that extends to beyond the time that the discomfort ends. A return to strenuous activity before this healing is complete will likely result in further injury, and extended or permanent disability.
Your growth as a martial artist must span beyond the confines of a single discipline. Do you know a Jujitsu practitioner? Train with him in locks and ground fighting. Know a Thai boxer? Ask about the conditioning they do that lets them kick with their shins. Know a ballerina? Ask her about training for her insane power-to-weight ratio and flexibility. Spend some time each week reading about new trends in fitness and injury rehabilitation as well.
This article was first published on Krav Maga Hyderabad’s blog;
You could read more about the IKMF’s Hyderabad’s chapter at http://kravmagahyderabad.wordpress.com/