Cross-training Resources

[Neil Gendzwill]

I mean the pain just appeared out of the blue, so maybe the initial shock of running on my knees have caused a little damage.
A week or two and I'll start again and just see how I go

Start with a short, slow run. Listen to your knees - if they start to hurt, back off.

[Chow Farn]

I found bike riding a good alternative to running.
If anything - I feel the bike riding has strengthened the muscles around the knee.

I usually just pop a Bokken in my back pack - go for a good ride.
Pick hills on the trip for the ying yang effect on the heart.

After a while stop at a park & do some Surburi, then ride home.

[MartialArtsGirl]

My sensei suggested that I jump rope. I think it's a good idea and I bought the rope. When I am able to, I jump it, but its a bit difficult to find the time and a place to do it. Usually, the only time I have is at night after sunset. I don't feel comfortable jumping rope outside once the sun has set and my roomates don't seem to like it when I do it in the apartment. (hmm, I wonder why? o_o) Anyway, I do it when I can. Although it's not a lot now, when classes are over I should have more time. I think it will help a lot.

[atgm]

Less time on facebook, go to bed earlier, wake up earlier like you were trying to do a month ago, jump rope when you wake up, shower, start your day.

[Genya]

I don´t know if this has been discussed here before, but what do you think about plyometric exercises? They are claimed to be good for improving explosive strength. I´ve been thinking about including one crossfit-kinda day in my normal training program, with some nice plyometrics. Do you think these might be useful for kendo or just a waste of time? I tried the scissor lunges one night and liked it a lot Did about 10 reps for both legs and then fell on the floor.
http://www.youtube.com/watch?v=asxbUhNntK4
http://www.youtube.com/watch?v=GN85qVxlnvQ
http://www.youtube.com/watch?v=7snTf...feature=relmfu

[JSchmidt]

As an avid crossfitter, I can only state that it's done wonders for my speed & power in kendo. It's taken a while to learn to utilize it properly, but it's paying off big time right now, so rather than getting slower as I'm now past the 40 mark, I'm getting faster & stronger.
Basic plyometrics include scissor lunges (jumping lunges), squat jumps, broad jumps & box jumps.
The key to making these exercises work is not just the exercises themselves, but the intensity which they're done at. A good example is the tabata intervals. Usually people get introduced to the Tabata-squats.
20 seconds of squats (air squats), 10 sec rest, repeat 8 times. 3 mins of work, 1 minute rest. Doesn't sound to be bad, eh?
http://www.youtube.com/watch?v=vEhQMFsOUmE

You can do these with anything.

However, if you really want to develop explosive power, then look into Olympic lifting. Snatch, Clean & Jerks. You can largely ignore the jerks, as what's really important is what's called the 'second pull'.
http://www.youtube.com/watch?v=rLc7jdx4-94

It's the explosive extension of the hips that allows those lifters to propel weights more than their own bodyweight over their heads. (And also what should really be the focus of any of the basic plyometric exercises mentioned above).
The only problem is that Olympic weightlifting is very technical and really needs to be coached, both in order to prevent injury, but also to really get any benefit from it.

[Genya]

Thanks for the info. Now I really have to start doing those plyometrics But I think I´m gonna ignore the olympic lifts for now. If I can find someone who can properly teach how to do them, maybe then I´ll include them in my program as well.

i am training for a marathon but i want to put some muscles. will this affect my speed?

Yes, it most likely will. Long distance runners are always skinny, because extra muscles use up too much oxygen. It´s not impossible combination but if you´re entering a marathon, I´d say focus on that for now and start to build muscles after it.