5 Smart Ways to Boost Your Shorinji Kempo Performance

Martial arts is a lifelong journey of continuous growth, and while dedicated time on the dojo floor is essential, it’s not the only path to becoming a stronger, faster, and more resilient practitioner. Cross-training – integrating other forms of exercise and skill development into your routine – can significantly improve your performance, help prevent injuries, and keep your training exciting.

In Shorinji Kempo, we embrace a varied and balanced system, comprising both hard (striking) and soft (grappling) techniques. Our philosophy stresses that “spirit and body are not separable” (shinshin-ichinyo) and that we must train “body and mind as one” (kenzen ichinyo). This holistic approach makes cross-training particularly beneficial, as it supports all facets of our development.

Here’s Why Cross-Training Helps Your Shorinji Kempo Practice

1. Builds Complementary Skills: Different activities target areas your martial arts classes might only touch on lightly. For example, while Shorinji Kempo techniques teach practical self-defence using balance and leverage over raw strength, supplementary strength and conditioning can enhance your overall physical robustness and stability.
2. Prevents Overuse Injuries: Varying your training spreads the workload across different muscle groups and movement patterns, reducing the risk of injuries.
3. Improves Adaptability: Training in new ways challenges both your brain and body, making you more versatile and responsive. This complements Shorinji Kempo’s focus on adapting to an attacker’s position and taking their balance.
4. Keeps Motivation High: Switching up your routine can combat fatigue and keep you engaged and excited about your martial arts journey.

Cross-Training Ideas for Shorinji Kempo Kenshi (Practitioners)

1. Strength & Conditioning:
   • Examples: Weightlifting, kettlebells, bodyweight circuits.
   • Why: Stronger muscles improve stability in stances, enhance striking power for Goho (hard techniques), and build resilience against joint stress.
2. Cardiovascular Training:
   • Examples: Running, cycling, rowing, skipping rope, high-intensity interval training (HIIT).
   • Why: Good cardio ensures you can train harder for longer without “gassing out” during intense practice sessions like randori (sparring), and speeds recovery.
3. Flexibility & Mobility Work:
   • Examples: Yoga, dynamic stretching routines, mobility drills.
   • Why: Better flexibility improves kicking height, reduces strain on joints, and helps prevent injuries, crucial for the fluid movements of Juho (soft techniques).
4. Other Martial Arts Styles:
   • Examples: Boxing for hand speed, Judo for throws, Brazilian Jiu-Jitsu for ground work.
   • Why: Exposure to other disciplines expands your skill set and improves your ability to adapt to different situations. While Shorinji Kempo is a complete system, understanding different approaches can deepen your appreciation of its unique principles.
5. Mental Training & Mindfulness:
   • Examples: Meditation, breathing exercises, focus drills.
   • Why: Staying calm under pressure is as vital as physical skill. This is deeply integrated into Shorinji Kempo through our regular seated meditation (Chinkon) sessions, which calm the mind and improve breathing control, and our philosophy (Howa) sessions that encourage self-reflection. Mental toughness is a key aspect of martial arts mastery.

Practice What You Preach

You might wonder, I’m giving all this advice – what do I do?

Excellent question. Although running the dojo takes a lot of time, I still make time to improve my body and mind outside of training.

I practice Pilates, which is great for building body awareness, strength, and mobility. My main form of transport is cycling, so that’s the cardio covered.

I also meditate daily and read widely to improve my mind. These activities are a welcome break from exercise, allowing my body to recover while my mind expands.

Bringing It All Together

Cross-training is not about replacing your martial arts classes; it’s about enhancing them. The goal is balance: keep your primary focus on your core Shorinji Kempo training, but use other methods to fill the gaps and support your holistic development. Even just one or two short cross-training sessions per week can make a noticeable difference.

If you want advice on how to combine cross-training with your martial arts practice, we’re always happy to help. And of course, if you’re ready to put those improvements into action, you know where to find us.