Efficient workouts for older martial artists

Time is one of the primary concerns of the non-professional martial artists.  With limited free time, how do we fit in art specific technique training, endurance training, and strength training?  Also, as we age we need more recovery time from each training session., so we need to do fewer sessions per week.  The answer, for me, and possibly for you, is to combine all three.  Many fitness centres have express workouts, that alternate strength training with an aerobic activity, i.e. skipping, stair stepping, cycling etc.  This has two major benefits, 1/you get cardio and strength in the time that you normally train for just one 2 / the empty rest time between weight sets is gone 3/ the heavy exertion of the weights makes the aerobic exercise more intense.  I used to work out at such a centre, and it was great to have taken care of two training needs in one session. However, as I entered a lifelong relationship, and we decided to wean ourselves off of automobiles, it became difficult to get to the fitness centre.  I then recreated the express workout at home, but I still needed to find the time and energy for my martial arts workout.  Then I had the Eureka moment…. Replace the generic aerobic activity with a high intensity martial arts activity. For example warm up by going through your anyos, or katas,  some stick patterns (my background is FMA,  but other ideas are blocking patterns, etc.).  When you are warmed up, set a timer to go off every minute.  Then do this circuit, one minute per exercise

1/ pushups 2/ shadow boxing, or hand techniques on a heavy bag. 3/ lunges 4/ shadow kicks, or kicks on a heavy bag. 5/ rows with tubing 6/ shadow work with sticks, 7/  ab exercise 8/ shadow  combo, i.e. punches, kicks, and sticks. 9/ kneel, and then lift alternate legs up towards ceiling, bent knee is easier, work up to straight leg, and only lift until the knee (if bent) or the foot, if straight, is level with your butt (do not hyperextend) 10/ footwork.  If you repeat this circuit twice, you will have a 20 cardio session, 3 times is a 30 minute session, plus strength, and you will have worked your technique. Do some stretching, yoga, or soft work, i.e. Tai Chi, Ba Qua for a cool-down.  This is an economical well rounded workout that requires minimal room or equipment. You can do it in the park, using a tree branch for chins, instead of rowing (can’t chin for a minute…take breaks, or select a low branch, so that you can help with your legs). Feel free to switch the order, i.e., put either the abs, or the lower back kneeling exercise in the middle of the circuit.  If you have exercises that you prefer, then sub them in, but remember, you want one pushing exercise, one pulling exercise, one leg exercise, one ab exercise, one low back exercise. If you don’t have rubber tubing, but you do have a sturdy door, your pulling exercise can be done facing the edge of the open door, grasping the handles, bending your legs, and pulling yourself toward the door. (experiment with how changing the distance from feet to door effects the difficulty).   You can also substitute different aerobic activities, i.e. shadow knife work…just keep the tempo up.  If you have weights, use them…but no isolation exercises, such as curls….you want to use the body as a unit…more bang for your buck, and also, that is how we want to move as martial artists, so do presses, rows, deadlifts, etc.Work smart, work tough… enjoy.