Martial arts training objectives develop efficient strategy, technique, mental discipline, endurance and flexibility. Training with your own body weight used as resistance and light weights with medium to high repetitions are common. Exercises programs should develop strength, balance and flexibility.
Martial arts performance and training involves high forces and high velocity movements of the arms and legs. It is important to understand the importance of the core (abdominal muscles, and back muscles) in generating forces that move the arms and legs. This is especially important in grounding with the earth and using the ground to help generate forces that move the body and arms and legs.
Exercises that strengthen the stabilizer muscles of the arms and legs in their connection to the axial skeleton and core are very important. Rotator cuff muscles and hip adductors (inner (medial) thigh muscles) and abductors (muscles of the outer or lateral part of the hip), which help to support the back and hips are important for (1) transferring generated core forces to the arms and legs and (2) for absorbing forces from contact (especially of the feet and hands) with external objects.
Common injuries are sprains, strains and bruising (contusions). Strains, which occur in both muscles and tendons, are caused by sudden and extreme forces that exceed the muscle or connective tissues area’s integrity.
Small and major bone fractures are also possible.
Much of martial arts training involves the careful understanding of using forces without damaging the body and helping the adaptation to attenuating greater forces during high velocity motion and contact.