Complete guide to strength training for Kendo: Training methods to improve strength and technique

When training for kendo, it is important to understand the basic principles of training effectively and safely.

Here, we will introduce the basic principles of muscle training specific to Kendo and safe training methods.

How to create an effective training plan

1. Training according to purpose : Set a clear purpose for muscle training and create a training plan based on it. For example, if you want to improve your striking power, focus on training your upper body and core, and if you want to increase the speed of your footwork, focus on strengthening your lower body.

2. Gradually increase the load : In strength training, it is important to gradually increase the load. A sudden increase in load increases the risk of injury, so start with light weights initially and gradually increase the weight.

safe training methods

1. Proper Warm-up : Warming up before your workout is essential to maximize the effectiveness of your workout and prevent injury. 5-10 minutes of light aerobic exercise and stretching that targets major muscle groups.

2. Form and Technique Accuracy : Training with correct form is important to get maximum results while avoiding injury. Adhering to proper posture and technique is essential, especially when handling weight. If you are unsure, consider seeking guidance from a professional trainer.

3. Allow sufficient recovery time : Rest is necessary for muscle recovery and growth. For the same muscle groups, a 24-48 hour rest period is recommended. By allowing proper recovery time, you keep your body in optimal condition for your next training session.

Diversification of training

Adding variety to your strength training routine will help you stay motivated and improve your overall physical performance evenly.

For example, by combining various types of training such as weight training, bodyweight exercises, Pilates and yoga,

It trains different aspects of your body and improves your overall balance and flexibility.

By adhering to these basic principles and safe training methods, you can effectively improve your Kendo performance.

It is important to continually optimize your strength training program with regular evaluation and adjustments.

In the next section, we’ll take a closer look at identifying the key muscle groups in Kendo and how to train them effectively.

In Kendo, upper body strength is extremely important in order to perform powerful strikes.

Muscle training that targets your arms, shoulders, and back strengthens the muscles in these areas, which is directly linked to improving your Kendo techniques.

Below, we will introduce training methods to effectively train each body part.

arm muscle training

1. Arm curls : Arm curls, performed using a barbell or dumbbells, target your biceps. The key is to choose an appropriate weight, keep your elbows steady, and lift the weight slowly.

2. Triceps extensions : Triceps extensions are effective for strengthening your triceps. Hold a dumbbell overhead and repeat the motion by bending and straightening your elbows.

shoulder muscle training

1. Shoulder Presses : Sitting dumbbell shoulder presses and standing barbell presses are great for working the general muscles of your shoulders. It can evenly develop the entire shoulder muscles.

2. Lateral raises : Lateral raises are effective for strengthening the sides of your shoulders. Target the outer shoulder muscles by holding dumbbells in each hand and lifting your arms in a straight line to your sides.

back muscle training

1. Pull-ups : Pull-ups are a bodyweight exercise that effectively targets the wide muscle groups of your back. Use a pull-up bar and pull your chest toward the bar.

2. Rowing : Rowing with a barbell or dumbbells strengthens the muscles in your lower and mid back. Pull the weight closer to your body, making sure to keep your chest up and your back rounded.

By combining these exercises, you can effectively strengthen upper body strength, which is the foundation for striking power and quick movements in kendo.

It is important to maintain proper form and train while avoiding injury.

The next section focuses on lower body strengthening exercises and details how to train .

Improving Kendo performance requires a training program that takes into account overall balance.

Ideally, through an efficient and balanced training program, each muscle group will be developed evenly and the entire body will be in harmony.

Below, we will explain how to create an efficient training plan and create a balanced body.

Create an efficient training plan

1. Setting the training frequency : Basically, we will do muscle training 3 to 4 times a week, and combine it with Kendo technique practice. Each training day focuses on a specific muscle group (e.g. upper body, lower body, core), with light cardio and recovery activities on the remaining days.

2. Cyclic load changes : To maximize the effectiveness of your training, it’s important to change the load intensity and type of exercise every few weeks. This prevents your body from getting used to the same routine and becoming stagnant.

Creating a balanced body

1. Train the whole body evenly : Your training program should aim to train all the muscles in your body in a balanced manner. Balanced strengthening of the upper body, lower body, and core improves overall strength and stability, which are important in Kendo movements.

2. Flexibility and balance training : In addition to strength training, it’s important to include stretching exercises to increase flexibility and exercises to improve balance. Yoga and Pilates are great for flexibility, balance, and core strength.

Training progress evaluation and adjustment

1. Regular evaluation : Regularly evaluate your progress against the training goals you set and adjust your plan as needed. This includes tracking changes in your body and checking for improvements in technique.

2. Ensuring Recovery and Rest : Effective training also requires adequate rest and recovery time. Avoid overtraining and get plenty of rest to encourage muscle growth and recovery.

By following these guidelines, you can create an efficient training program and achieve the physical balance required for Kendo.

A balanced body is the foundation for safely and effectively performing Kendo techniques.

By maintaining an overall training plan, regularly evaluating your progress, and making adjustments as needed, you can improve your Kendo skills and overall fitness level.

The next step is to dive deeper into the importance of recovery and maintenance and learn how to support continuous performance improvement.

Proper recovery and maintenance after Kendo or strength training is important to maximize the effects of continued training and maintain physical health.

Learn more about how to accelerate muscle recovery and keep your body in optimal condition for your next training session.

active recovery

1. Light aerobic exercise : Doing some light aerobic exercise, such as jogging or swimming, the day after your workout increases blood flow and helps remove fatigue from your muscles. This can be expected to reduce muscle soreness and speed up recovery.

Stretching and improving flexibility

1. Dynamic and Static Stretching : Perform dynamic stretches to activate your muscles before your workout, and static stretches to relax your muscles after your workout. This improves muscle flexibility and reduces the risk of injury.

Nutrition and hydration

1. Proper nutrition : It is important to eat a meal that contains protein and carbohydrates, especially after training. This effectively repairs muscles and replenishes energy.

2. Adequate Hydration : Hydration during and after training is necessary to prevent dehydration and keep your body functioning optimally. Beverages, especially those containing Electrolyte, help maintain fluid balance.

Improved sleep quality

1. Adequate sleep : Good sleep is very effective for physical and mental recovery. Aiming for 7 to 9 hours of sleep per night and following a consistent sleep schedule will improve daytime performance and recovery.

By properly implementing these recovery and maintenance methods, you can maintain the effects of Kendo and muscle training and reduce the strain on your body from training.

By taking proper care of your body, you can prevent injuries, maintain the quality of your training, and achieve long-term results in Kendo.

In the next section, we’ll focus on diet and nutrition and dig into dietary strategies to maximize your training results.

Proper diet and nutrition are extremely important in order to maximize the effects of kendo and muscle training.

It is necessary to understand the nutrients necessary for repairing the body, supplying energy, and improving performance, and to incorporate them in a balanced manner.

Below, we will discuss the importance of diet and nutrition to maximize the effects of muscle training.

Importance of protein

1. Muscle Repair and Growth : Protein intake is essential for muscle repair and growth, as resistance training causes microscopic damage to muscles. Consume high-protein foods such as chicken, fish, tofu, and lentils.

2. Appropriate timing of protein : Eating protein-rich meals before and after training can effectively promote muscle recovery and reduce muscle soreness. It is especially recommended to consume protein within 30 minutes after training.

The role of carbohydrates

1. Carbohydrates as an energy source : Carbohydrates are the primary energy source for effective performance in resistance training. It’s important to consume adequate amounts of healthy carbohydrates such as whole grains, fruits, and vegetables.

2. Maintaining Energy : Long hours of training and Kendo practice require sustained energy. Foods with a low GI (glycemic index) suppress sudden increases in blood sugar levels and support a sustained energy supply.

fat intake

1. Healthy Fats : Fats are involved in hormone production and help maintain overall health. Adequate amounts of foods rich in omega-3 fatty acids (fish, avocados, nuts) can reduce inflammatory responses and promote cardiovascular health.

Hydration and electrolyte balance

1. The importance of hydration : Dehydration during training can lead to decreased performance, so it’s important to stay hydrated. Adequate intake of beverages containing electrolytes (sodium, potassium, and magnesium) also maintains fluid balance and optimizes muscle function. Sports drinks and coconut water are effective.

Use of nutritional supplements and supplements

1. Use of supplements : One way to obtain nutrients that are difficult to obtain through diet alone is to use supplements. Protein powder, B vitamins, iron supplements, and more support the effects of muscle training and promote overall health. However, it is important to consult a professional when selecting and using supplements.

Personalized nutrition plan

1. Meal plan tailored to individual needs : Depending on the type of training, intensity, personal condition and goals, it is necessary to adjust the meal plan. Consulting with a professional nutritionist can help you develop a more effective and personalized nutrition strategy.

By following these dietary and nutritional guidelines, you will maximize the benefits of Kendo and strength training, supporting continued performance improvement and physical health.

Proper nutrition is the key to feeling the results of your training and contributes not only to improving your Kendo technique, but also to improving your overall quality of life.

In the next step, we’ll dig deeper into how to incorporate these nutrition strategies into your real life.