Uniting The Arts

Cross-training has taught me the major benefits of breathing across the board. To cover the activities, I train in:

• Judo – primary
• Running
• CrossFit

I’ve also previously trained in Muay Thai (few months) and a little over a year in Brazilian Jiu-Jitsu and weight training.

Now that those are on the table, I can confidently say breathing, or also known as the “kia” in other arts like Karate or Hapkido provide more than an intimidating sound effect. I’ll elaborate on my own perspective.

In Judo I’ve found it necessary to properly breathe – I’ll emphasize this while being thrown to the mat and exhaling upon impact. Should you hold your breath upon hitting the ground, you’ll likely pass out or at the least cause extreme unnecessary pain as your lungs are filled and body is very tense. Here’s an example of a shoulder roll with a break fall so you know what I’m referring to:

You’ll notice at the end of the roll, the instructor slaps the mat with various parts of the body (do no attempt this without proper instruction). When a Judoka is thrown, the impact is great and needs to be transferred away from the body – this is where the slapping + exhaling comes in. Should the Judoka not slap and exhale the impact is absorbed directly to the body – ouch! Each and every practice we drill falling as its the only way to safely practice throws – if you don’t know how to fall your Judo career will be short-lived.

I’ve found that exhaling while being thrown also helps me relax and feel the throw much more. That way I’m quicker to react if a scramble to ground grappling follows.

Today in CrossFit I was being schooled on the shoulder press and integrating the breathing. The coach, Troy Obrero emphasized that before the lift it’s essential to take in that quick breath before the press. By doing so, you harden the core – he pressed firmly on my stomach and back (like a sandwich) as I “kia’d.” What happens is the entire core is engaged and is a natural reaction that protects the body from collapsing as the front of the core does not have the same support as the back (i.e. spine). The exhale happens as you push up – if you’ve been to the gym you’ve heard this as loud grunts as well from those meat heads that won’t stfu – I’m just kidding.

In running I’ve found it necessary to have a breathing rhythm – mine is every third step. Inhale and exhale happens on every third step and is generally a good pace for me to be running. I’ve learned by trial and error that if I become sloppy and breathing more heavily or more frequently, I become fatigued much quicker. Even lengthening my rhythm to every four steps did not seem to work for me. By keeping that rhythm, it provides a steady flow of oxygen throughout my lungs and muscles, keeping me away from exhausting and crossing the finish line.

I’ve even transferred this practice to bicycle riding where every third rotation or “step” is my inhale/exhale. This has allowed me to climb hills and survive intervals. I’ve just started biking so I’ve yet to test myself in this area.

If you’ve ever been in a combat gym and watched someone strike (i.e. boxing, muay thai, etc.), you can hear the exhale at the end of the punch. This is all the same concept – the power starts from the core/hips is something you will always here. I don’t know how many times I’ve heard, “lead with the hips” or the “hip rotation is where you get the power.”

Well, I need to get to bed so I can wake up for another great CrossFit session in the morning. I can’t emphasize enough what cross-training in general has done for body awareness.

Don’t forget, I have a hyperextended left knee and a sprained right ankle and two previously injured shoulders (currently recovering from a bruised rotator cuff) and here I am, trainig for a marathon in December and tournaments in Judo. I don’t believe this would be possible without the muscle control I’ve learned from various activities throughout the years.

This is just the beginning of what I believe will be a life long journey of breaking physical and mental barriers I’ve built for myself. Don’t be like me and help yourself (and others) realize their potential is just beyond the horizon.

Yes You Can

I subscribe to the newsletter from Men’s Health and consistently find myself learning something new or a recipe, a new exercise or get further details on topics that I advocate:

Want to dominate every game, lift more weight, or set a PR in your next race? Then start training with a different sport.   Cross-training not only prevents workout boredom (and therefore skipped sessions), it forces you to exercise muscle fibers you probably leave out of your regular routine. And that keeps you injury-free and helps you bust fitness plateaus. Just ask part-time hoops junkie Tony Gonzalez and occasional soccer player Chad Johnson. If that weren’t enough, dabbling into other sports burns more fat from all over your body. Goodbye crunches, hello abs! But you have to choose the right program for your goals. Follow this three-step process to find the ideal cross-training plan for your sport. If you’re, say, a runner, cycling can make you faster and stronger when you pound the pavement. Or try swimming for a low-impact, core-chiseling workout. In fact, training for a triathlon—or just mixing the three sports into your regular fitness routine—can be a great way to build muscle, melt fat, and achieve that lean, athletic look women love. And who knows—maybe you’ll discover that after years of lifting weights, you were really meant to be a swimmer.

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At the current time, my cross-training encompasses Judo as my main activity, training for the Honolulu Marathon (my first marathon) in December and of course CrossFit. I’m finding the biggest benefit for me, contrary to the points of Men’s Health, is more mental than physical.

For some quick background, I sprained my right ankle and had my left knee hyper-extended about three years ago – there wasn’t a single brain wave that believed I could run further than a mile or two, let alone a marathon.

Since my first, I’ve now completed a second 12K and will complete another next month at the San Francisco Marathon (12K).

If inspiration crosses your path, I’d highly suggest you acknowledge and not be left int he dust – opportunity, motivation and inspiration pranced around me like that guy who wears a thong in public on that show Jackass.