Cross-training Resources

[Charlie]

I bet we can YouTube tabatas. We have to be careful though and not copy someone with bad form. Crossfit, in one of the first posts, has video showing exercises of these kinds.

[Kuma]

Thanks for the tips, Neil. I figured that she should probably get some professional advice, but I thought that I might as well take advantage of the wealth of knowledge of my KW sempai.

[Neil Gendzwill]

I bet we can YouTube tabatas.

AFAIK tabata is an interval/rep methodology, not a specific exercise. Correct me if I'm wrong here...

[Charlie]

Right, but a lot of vids are tagged tabata. I know you can't see this at work but:

http://www.youtube.com/watch?v=8v2xm2bkeRQ

Just one example.

[doraemon]

I think Tabata is indeed a method, I know it is also done with thrusters, and dont see why it could not be done with other things other than it would really kill!!!

In retrospect the medicine ball we where using to ensure full ROM was probably to small and the squats were to deep but I usualy like to go a little below 90 especially with no weight. But nect time ill use a bigger ball!

http://media.crossfit.com/cf-video/sample2tabata.wmv

The attached seems good (much bigger medicine ball then we used!). Also not sure if he standing all the way up as they are so quick! I have seen a video somewhere where a guy gets 21 -22 every time and dosent break a sweat.

[Koffein]

As far as i have learned, Tabata is a form of High Intensity Interval Training developed by Dr. Izumi Tabata (and colleagues) at the National Institute of Fitness and Sports in Tokyo, Japan.

"Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise."

sources:
- "Tabata Intervals" by Ross Enamait
- "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." by Tabata et al.

[Charlie]

All right. Dumb question time.

If kendo is already taking up most of your time for physical training in a week, is it better to use your remaining time for lifting, running, or alternate between the two?

Optimally, I can sometimes train kendo twice a week, lift once a week and run once a week, but sometimes a training day just gets dropped. What's the best use of my time? Seems like with running or lifting you should really do both or either 2-3 times a week but that's just not realistic for me.

[Neil Gendzwill]

Personally, for kendo I'd run rather than lift.

[michaelm]

Same here. I'd rather do something like running/cycling than lifting.

I'm also in the position where I've already got a decent amount of muscle mass and strength. Still, I do think core exercises to strengthen the abs and back should be in the mix though. It's not something I do as often as I should, if at all.

[Charlie]

Thanks, guys. You know what, to tell you the truth, I have not seen an improvement in my stamina for kendo as a result of my running at all. I've been a firm believer in that the only way to get more stamina for kendo is more kendo, but running, while it makes me feel just generally better, has not had as direct an impact on anything else I do, at least not as far as I can see. I want to stick with it because I like it - I can now crank out 3 miles in 26-27 minutes - and I can see how if I did it more often I'd be in great shape, but it has not, as far as I can see, had a direct impact on my kendo.

Complicating my mix of training is that I also have a heavy bag workout that I do when time permits. I guess I'll never get bored or be at a loss for exercise options!

Can someone explain to me what are the direct benefits to strength training? I'm thinking that especially for joints it strengthens your body and allows you to exercise longer; example, knees and back will allow you to exercise longer in life without aches and pains (i'm thinking all runners could benefit from leg work). But does it also add speed? For example, does strengthening one's arms potentially allow one to cut faster with shinai?

[Kuma]

Thanks for starting this particular conversation, Charlie. I've been wondering myself about how strength training affects kendo. I've been finding progressively less time to work out, and I've been thinking that it would be better spent running. Can't wait to see the replies for this one.

[Neil Gendzwill]

All things being equal, more strength == more speed. But for swing speed, technique beats strength. For kendo, I'd work more on the lower body concentrating on explosive movement.

Charlie if you really want to see stamina improvements, switch your running from steady state to intervals.

[Kuma]

Intervals as in the Tabata method, Neil? Is there some other method you'd recommend?

[SmellsLikeBogu]

Im not an expert by a long shot and I dont expect anyone to believe me, but here's my opinion

theres 2 kinds of stamina. The endurance one, that makes sure you can output energy on a steady pace for a long time, and the explosive one. This kind of stamina works with peaks of inensity.
Its kinda like an engine is either set to long straight roads, or short curvy cornery tracks that require alot of explosive energy. You're body adapts to one of these, or something in between.
When I go running, I always do short bursts of sprints, squeezing everything out then going slow and steady to regain my breath, then sprint again. I have noticed, while i still sprint for about the same length before tiring, I need alot less recovery time in between and my energy comes back quicker.

anyways, just my crazy thoughts!

[ZtefaNNN[K]]

I think that what you´re talking about is aerobic -vs- anaerobic strength/resistance.