Traditional martial arts are rooted in ancient Asian combat techniques that sought to harmonize physical and spiritual energy through meditation and movement. The sweeping, rhythmic movements in Chinese martial arts mimic the fighting patterns of the dragon, snake and horse -- three revered animals in Chinese culture -- to balance passive and aggressive energy. Japanese martial arts employ similar movements with the addition of pressure points that subdue opponents. Both forms of martial arts require strict physical training and self-mastery.
Aerobic Conditioning
The goal of long distance training is to get the heart accustomed to the adrenaline that builds before and during a martial arts match. Jogging or cycling for 45 minutes once or twice a week will condition your heart to work at approximately 60 percent to 70 percent of its maximum rate, says martial artist instructor Stephan Kesting. The best pace to keep during aerobic conditioning is one that makes it hard -- while not impeding -- your ability to have a conversation.
Strength Building
Having physical strength means little without also having strength endurance. Weight training at your maximum endurance level and allowing short rest periods between reps will give you the ability to exert maximum strength during a match even as your body recovers. Strength endurance can be achieved by doing one to four heavy weight repetitions with 20 to 40 seconds of rest in between, according to FightAuthority.com. Rest states should never exceed a minute as the goal is to teach the body to endure physical stresses and recover from them faster.
Sprint Training
Getting your body to maintain endurance during oxygen deprivation is the main objective of sprint training. These exercises fluctuate between hard cardio that works the heart to its maximum rate and short resting intervals. Sprint endurance training generally involves eight segments of fanatically charged exercise such as sprinting or rowing and should be tackled after aerobic conditioning. Sprint training also promotes muscle performance by conditioning the body to remove lactic acid -- a prime suspect in muscle fatigue and soreness.
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