When you go online, you’ll see ripped men hitting pads, fit women in jiu-jitsu gear throwing people. It all looks fast-paced, high energy.

And you might think: “Am I too old for this?”

The answer is no. You just need to be smart about it.

The answer

First, understand what martial arts actually does, assess your personal situation, and then adjust accordingly.

You don’t need to be young, and you don’t need to be in perfect shape. What matters more is your attitude, your expectations, and your willingness to build gradually.

The general benefits of martial arts as you age

The obvious answer is fitness.

But it goes further than that. You stay mentally sharp by learning a new skill and applying techniques under pressure.

• combat loneliness by building real connections
• improve mental health by overcoming yourself
• reduce the risk of chronic disease by building muscle and losing fat

How to prepare

Martial arts is good for you, but it does place stress on the body.

We don’t want you breaking down unnecessarily, so it makes sense to prepare properly.

General strength & conditioning

General strength and conditioning will do wonders. If you’re interested, we’ve got a few options:

• Women-only fitness with Kiley
• Functional fitness with Willem
• Active men’s group every Saturday

Training on your own

It is also definitely possible to prepare at home. If this is your preferred way of doing things, here is what I would recommend:

• dragging and pushing sleds
• carrying and lifting sandbags or balls
• swinging kettlebells, maces, or clubs
• animal flow, pilates, or yoga
• some form of hanging

What martial art should you choose?

You can start any martial art at any age, but some are better suited for people who are just starting out.

Aikido

Aikido is a good starting point. It focuses on movement rather than fighting.

You’ll be falling, being thrown, and dealing with joint locks. It can take a little bit of time to get used to, but overall it is very manageable.

Karate

Karate would be next. It involves more fitness and a bit of fighting, with faster-paced movement.

The main challenges here are general conditioning and getting comfortable with contact.

Brazilian Jiu-Jitsu

Then jiu-jitsu. A ground-based martial art that is excellent for muscular endurance.

Early challenges usually show up as stiffness and fatigue. If you learn to slow things down, choose the right training partner, and train at your own pace, you’ll be fine.

Kickboxing

Last is kickboxing. Fast-paced, challenging, but also very rewarding.

It helps to have a base level of fitness and some familiarity with striking before jumping in.

More info on our Martial Arts classes and the initial challenges, can be found via here

Takeaway message

Forget age for a second and think about your body and mind.

What do you think happens if you remove all challenge from your life? That’s right — you grow old. You stop moving, and you slowly start to back out of life.

Look, we’re all going to die one day. So why not actually live until then? Why not make yourself useful, and explore every nook and cranny of your mind and body?

Why not turn yourself into an example for others?

See you there. Peace ✌️

Strong body & Stable mind

Willem van Zanten

You probably know that martial arts training can boost confidence. Knowing how to fight, getting fitter and stronger, and making new friends will definitely help you walk the streets more comfortably — but this pales in comparison to what martial arts grading can do for you.

I’ve personally done gradings in Judo, Jiu-Jitsu and Aikido. I’ve watched karate gradings, and I have a basic idea of our kickboxing grading.

In this article I’ll highlight what grading in Aikido, Karate and BJJ is like — they’re very different, but they all build confidence in a very real way.

Aikido

Aikido is a traditional martial art, which means behavior comes before technique. Think of bowing, being quiet, not getting frustrated, focus and respect.

Beyond that, students have to demonstrate techniques such as wrist locks, throws, rolling and falling, as well as techniques with weapons.

The grading

The grading itself is short — usually between 10 and 30 minutes — but you have to be fully switched on the entire time. There is no rest, and everything has to be timed and executed precisely.

This creates pressure in a very controlled environment, forcing students to stay present, regulate their emotions and perform cleanly while being observed.

Karate

Karate is also a traditional martial art that places a strong emphasis on behaviour, alongside techniques like kicking, punching and blocking.

Where karate really stands apart is the length, sparring and physical exertion of the grading process.

The grading

During the grading, students complete a large volume of fitness exercises alongside technical demonstrations. This alone is physically demanding, but it’s paired with constant observation and expectation.

There is also sparring, which requires students to manage fear, adrenaline and frustration in real time, while still maintaining control and respect.

Karate gradings can last anywhere between 4 to 9 hours. This extended duration forces students to confront fatigue, boredom, self-doubt and emotional swings. They learn to pace themselves, stay focused, and keep showing up even when they would rather quit.

It’s not just a test of technique — it’s a test of character.

Brazilian Jiu-Jitsu

BJJ is very different from the other martial arts because it isn’t a traditional fighting form. The class environment is generally more chilled and laid back. You learn how to relax, breathe, and tune in to your opponent.

Classes consist mainly of grappling, submissions, locks and, to a limited degree, throwing.

The grading

Because BJJ isn’t formalized in the traditional sense, gradings can vary. I’ve personally done “shark tanks”, where you continuously roll for 20 minutes against multiple opponents, showcasing efficiency, composure and control.

At Eltham Martial Arts Academy, our coach Chris however instead regularly hands out stripes (four are needed for a new belt) and belts after class, and may occasionally run semi-formal gradings.

What the coach is ultimately looking for is self-control, awareness of safety, and skill proficiency under pressure.

What do you learn

For me, a grading felt like doing a PowerPoint presentation at elementary school. You’ve practised, researched and put in the work — now it’s go-time.

The main benefit is learning how to perform regardless of how you feel. You’re forced to trust yourself, adapt under pressure, and accept failure when it happens.

That process builds humility, resilience and self-belief in a way regular training rarely does.

What I’ve personally seen

Because I act as a manager at our dojo, I’m present at most gradings. I’ve seen kids freeze, cry, forget techniques and want to quit halfway through. I’ve seen adults carry anxiety for weeks leading up to a grading, convinced they’re not ready.

I’ve also seen something else.

I’ve seen kids who were shy and withdrawn stand taller after finishing a grading. I’ve seen teenagers realise they’re capable of far more than they thought. I’ve seen adults regain a sense of self-trust they hadn’t felt in years.

Karate gradings in particular are powerful because they’re public. Parents, peers and instructors are watching. A space is created where children, teens and adults are invited — not forced — to step forward and prove something to themselves, but once they’ve stepped onto the mats, there’s no escape, only going forward.

When a black belt is received, that student has earned their place among us. They’re recognised not just for technical ability, but for perseverance, composure and integrity. At that point, they’re no longer just a student — they’re an instructor and a role model.

So what about you — or your child?

If confidence is what you’re looking for, look no further. Get on the mats and prove yourself through action.

See you on the other side.

Strong body & Stable mind

Willem van Zanten

If you’re reading this you’re very likely interested in learning how to defend yourself.
Let’s clarify three things:

1. Martial arts and self-defence are not synonymous—similar, but not the same.
2. Self-defence is rarely learned well through a single course.
3. Self-defence is primarily mental in nature.

The difference

So, martial arts literally translates to “fighting arts,” meaning that it’s focused on expression—an enrichment of the soul, if you will. Self-defence, on the other hand, is about application.

Can martial arts be used for self-defence? Absolutely, but it’s not the aim; it is an added benefit. The true purpose of martial arts is much deeper—more than anything it’s a spiritual practice.

Want more info? check out our blog post:
What Martial Arts really teaches you

Self-defence cannot be learned through a single course

The primary reason there is no shortcut to true self-defence is because it’s not about technique but instead about mental & emotional stability.

Another reason why self-defence takes a while is because techniques break down with stress and neurological arousal. Without integration, repetition and pressure-testing, your techniques are unreliable.

Self-defence is mental in nature

Energy is everything, and the way you hold yourself can either draw in or repel trouble. If you're not able to stay calm and present in a social situation, you will attract unnecessary attention. On the flipside, through fighting, you learn situational awareness, de-escalation and emotional regulation, which allow you to assert a type of energy, that will instead repel trouble.

So now what?

If it is comfort and confidence you're looking for, don't do courses—make meeting stress an integral part of your life. I personally prefer Martial Arts, where self-defence, as mentioned before, Is just a nice bonus.

We offer the following styles that each provide different aspects of self-defence—conditioning, awareness, power, technique, emotional stability and mental toughness:
• Brazilian Jiu-Jitsu
• Kyokushin Karate
• Muay Thai Kickboxing
• Aikido

See you on the other side!

Additional reading material

Internal
https://elthammartialarts.com.au/martialarts-classes/self-defence/
https://elthammartialarts.com.au/martialarts-classes/
https://elthammartialarts.com.au/the-power-of-humility-in-martial-arts/
https://elthammartialarts.com.au/martial-arts-functional-fitness-wellness/

External
https://www.police.vic.gov.au/personal-safety
https://www.police.vic.gov.au/staying-safe-public
https://www.legalaid.vic.gov.au/guns-and-other-weapons
https://www.legalaid.vic.gov.au/violence-abuse-and-personal-safety

The word ‘community’ is a great marketing buzzword, because we’re in the midst of a loneliness epidemic, and when I first heard about the community at Musubi Dojo (before I got into a serious relationship with Kiley) I thought to myself, ‘yeah whatever, they all say that’.

Now, take what I say with a grain of salt, as I run Musubi Dojo together with Kiley, so there is a conflict of interest. But I am absolutely amazed at how warm our place is, and you have to experience this for yourself to truly get an idea. In fact, I am writing this article, and slaving away for the dojo because I’ve seen what our community can provide to families and/or individuals.

So, Why IS Our Community So Special?

You might be wondering what makes the Musubi Dojo community stand out. For starters, having Sensei Kiley leading the pack immediately instils a sense of trust and belonging. Kiley is not only an incredibly accomplished Martial Artist (a Three-time Victorian Kyokushin Full Contact Champion and Two-time World Ring Karate Australia (WRKA) Champion, among other achievements); she has also shown incredible resilience, having raised three kids largely by herself while running a full-time business, without a close family network to rely on.

Beyond her martial arts prowess, I believe the world needs more powerful female role models who lead through their actions, not just words – and Kiley is exactly that. She's a fantastic example for all our students. I'm blown away by what girls at our dojo like Caitlyn, Macy, Ellyn, Georgia, and other girls can do. Also, seeing how many teenage girls brave the mats puts a smile on my face. To me, this speaks volumes about the empowering and safe environment Kiley has cultivated.

Martial Arts is already a great way to instil a sense of community, because of the physical touch and intense emotions you go through as a group, but Musubi Dojo takes it a step further. We’ve run several Martial Arts camps and awards nights through the years – fantastic events to see a different side of the people in our community.

And to truly bring my point across, the amount of volunteers freely giving us their time, to me, is absolutely mind-boggling. For instance, Nathan and Nick help us with the handiwork. Mark, Yu-Jing, Alan, Scott, Jonathan, Ziggy, among others, assist or even coach classes for free. Members give us a hand during clean-up days. Veronica mans the desk and helps with events — we would not be able to run Musubi Dojo without all the help we're getting on a regular basis.

What "Community" Truly Means to Us at Musubi Dojo

For us here in Research, "community" isn't just a nice word to use – it's the foundation of our dojo. At Musubi Dojo, our community spirit is built on:

• Unwavering Support: We're a team. We cheer for each other's triumphs, offer a helping hand through challenges, and celebrate every single milestone, no matter how big or small. And yes, we go beyond the 'hey, how you going, mate?'.
• Mutual Respect: Every individual is valued. We foster an environment where everyone feels safe, heard, and respected. Color of skin, financial status, and gender are arbitrary to us — you gain respect through action (grading, supporting, and consistency).
• Lasting Friendships: The bonds forged through shared effort, sweat, and common goals often extend far beyond our training sessions, turning into genuine, lifelong friendships.
• Shared Growth: We are all on a journey of learning and self-improvement, not just as martial artists, but as individuals contributing to a positive and encouraging atmosphere.
• True Inclusivity: We stand firmly by our principle that martial arts is for everyone. Musubi Dojo proudly welcomes people from all walks of life to find their place with us.
• Professional Opportunities: Because everyone is equal on the mats, you get to see the real person, and without even trying, you will often get business opportunities. And, you get access to a professional network.

In my opinion, operating through a community is the ONLY way forward, as kids need to feel safe in order to grow, and we as humans are designed to be a part of a tribe. The beauty of our place, from what I've seen, is that we're not striving to be a community. We strive to be better people, through Martial Arts and other means, and from this springs this safe and supportive environment.

Bringing Our Community Together: Spotlight on Musubi Dojo Events

While our daily classes naturally foster connection, we believe in creating dedicated moments to celebrate, bond, and grow together. At Musubi Dojo, we host a variety of events throughout the year designed to strengthen our community, acknowledge achievements, and create those unforgettable memories.

Awards Nights: Celebrating Milestones and Dedication

One of the most anticipated events on our calendar is the Musubi Dojo Awards Night. These evenings are far more than just a formality; they are a celebration of the hard work, dedication, and spirit within our dojo. It's a chance for us to publicly recognize and applaud:

• Belt Promotions: Celebrating the dedication and learning required to advance in rank.
• Effort & Improvement: Celebrating personal growth and perseverance at every level.
• Sportsmanship & Dojo Spirit: Highlighting members who truly embody our core values of respect, discipline, and unwavering support for others.
• Assistance & Support: Putting all the members who truly took supporting us to the next level in the spotlight.

The atmosphere is always electric. It’s a powerful reminder that every individual's achievement is a shared victory for the entire Musubi Dojo community.

Martial Arts Camps: Deepening Skills and Building Unbreakable Bonds

For a truly immersive and often transformative experience, our Martial Arts Camps are a highlight for many. These camps offer a unique blend of focused training and community building, providing opportunities for:

• Intensive Training Sessions: Dedicated time to dive deep into techniques, explore new aspects of your art, and sometimes learn from special guest instructors or senior members — it's also the opportunity to try a new Martial Art.
• Team-Building Activities: Fun, engaging, and sometimes challenging activities designed to foster teamwork, communication, and camaraderie outside the usual class structure.
• Creating Lasting Memories: From shared meals and hard training to social events (like the Sayonara party), camps are the perfect opportunity to really feel the community spirit.

The benefits extend far beyond just technical improvement. Our camps are where friendships are solidified, confidence soars, and the spirit of the dojo truly shines. The vibe in our dojo is noticeably different after camp.

...And All the Moments In Between!

Our community spirit isn't just reserved for these flagship events. We believe in fostering connection through many avenues, including regular social gatherings like dojo BBQs, end-of-year celebrations, supporting local events in Research and Eltham, and hosting special workshops. These varied interactions, big and small, ensure that the feeling of belonging is a constant and cherished part of the Musubi Dojo experience.

The Ripple Effect: How Our Community Strengthens Our Martial Arts (and Vice Versa)

There's a powerful synergy between a strong, supportive community and effective martial arts training. A thriving community provides reliable training partners, essential for growth and consistent practice. It offers encouragement during challenging times, helping you push through plateaus and stay committed to your goals. Furthermore, shared learning, diverse perspectives, and collective experiences enrich everyone's understanding and appreciation of the arts we practice.

Conversely, the shared journey of martial arts itself – with its inherent discipline, mutual respect, and the process of overcoming personal challenges – naturally forges deep and meaningful bonds between people. It's a shared path that builds character and camaraderie simultaneously.

So What’s Next? Give our second family a shot, for free

At Musubi Dojo in Research, Victoria, we offer the full spectrum of Martial Arts training: Kyokushin Karate, Brazilian Jiu-Jitsu, Aikido, Muay Thai, and our specialized kids', teens', and women-only programs.

If you're looking for more than just a gym or a place to learn techniques – if you're searching for a place where you can learn, grow, get fit, and truly belong – then we invite you to discover the Musubi Dojo difference. Experience firsthand how our community can enrich your martial arts journey and your life.

Additional Resources & Links

• Martial Arts for Anxiety Relief: Build Resilience & Focus
• Our Functional fitness website
• Our private wellness
• Social Relationships and Mortality Risk: A Meta-analytic Review" by Holt-Lunstad, Smith, Baker, Harris, and Stephenson (2015), published in Perspectives on Psychological Science.

Introduction

As a parent, you’re probably well aware of the mental health issues that are rampant amongst kids nowadays, and how debilitating this can be. You’ve probably also realized the difficulty in responding appropriately. On one hand, you want your kids to feel seen and heard, and you cater to that need. On the other hand, you know they need to be able to deal with life, so a part of you wants to push them as well.

Before we dive into how to combat anxiety, let’s first discuss what anxiety is and why we’re dealing with this mental wellbeing crisis. To start off, I’ll share with you where I come from personally. I’ve dealt with anxiety all my life, and have thankfully never really had to face depression, which is why I will focus on the former.

Who Am I

Ever since I was a kid, big emotions and intensity were a part of my daily life, and having ADHD, and sitting still listening to topics I wasn’t interested in, made my parents & teacher’s lives very difficult. Now that I’m an adult, I can definitely say that my parents could’ve done better in certain areas (like nutrition), but they were dealing with a completely new environment (phones, internet, and life generally speeding up). At the time, ADHD medication like Concerta and Ritalin made it possible for me to go to school, but it also completely disconnected me from my feelings and emotions, which caused great upheaval later in life. Videogames like Runescape and Pokemon also provided temporary relief, and me being ADHD, I was obsessed, which wasn’t healthy.

Enter Judo. I can honestly say that my parents enrolling me in Martial Arts (like Judo) completely changed my life. This is why I’m so passionate about our work at Eltham Martial Arts Academy - Musubi Dojo. It's the reason I’m writing this article and hopefully persuading fellow parents to take action, all the while accepting that raising kids in this environment is hard.

What is anxiety exactly?

Anxiety is actually very useful. It is what allowed us to survive in hostile environments. It is a trait that has been passed down for generations because it allowed us to stay out of harm's way.

Fundamentally, anxiety is a signal to the nervous system to upregulate, to get ready for action, and how we interpret this feeling (sweating, increased blood pressure & muscle tension) is where the crux lies. Understanding this physical response is key.

We now live in a world where kids are able to live very cushioned lives, with many opportunities to seek comfort instead of dealing with whatever issue they’re currently faced with. This, in and of itself, is great: we want our kids to be safe and looked after, but we also need to prepare them for life.

Why are mental health issues so rampant amongst kids nowadays

As mentioned before, we have many opportunities to find comfort through alcohol, food, smoking, and devices. The issue with this is that feeling good, realistically, should follow only after having taken action and resolved an issue. In this light, ‘bad’ feelings are very useful, in that they force us to deal with problems; only when these problems are resolved do we get to feel ‘good’.

However, if you focus too much on 'I’m feeling bad, and I don’t like it', you’re putting the cart before the horse, so to speak. What I would advise you ask your kids, as well as yourself, is: 'Why am I feeling this way, and what actions can I take to improve?' because feelings and emotions have a purpose; they’re not ‘good’ or ‘bad’ in and of themselves. Learning emotional regulation is vital.

Beyond the many opportunities to find comfort, we are also exposed to so much information, with so little time to digest it, that it’s hard to be present and slow down. Add to this that most of us are in poor physical condition with poor posture - a recipe for disaster.

How Martial Arts Training Builds Resilience to Anxiety

Martial Arts teaches you that your emotions aren’t you, they’re feedback, and that you can choose to take action in the face of anxiety, which will help you realize that you’re not a slave to how you feel. This process builds resilience.

Throughout my five years at our Academy, I have seen too many strong emotions to count, when kids have their first class with us, experience a meltdown when they mess up a technique or have general fear before a Karate grading. And let me tell you, the sheer pride on the faces of these kids after they’ve dealt with the challenge is incredible – to me this is true bliss.

Great, so Martial Arts can help with strong emotions, which one should I choose?

All Martial Arts will help you deal with strong emotions and build confidence, but some are better suited for particular individuals and mental health challenges.

Before I dive into the specifics, I have to be clear that I have no experience in Karate, so whatever I’m about to share on this art form is from hearsay.

Brazilian Jiu-Jitsu

BJJ is a very tactile Martial Art, in that it involves a lot of physical contact, which is great for kids that need touch to feel safe. What Jiu-Jitsu also teaches you is that tensing up might not be the best strategy; instead, it’s better to relax, slow your breathing, and start to problem-solve – I’m sure you can see how transferable these skills are to real life.

Aikido

Aikido involves throwing, weaponry, and locks. It also has no sparring and minimal fitness – ideal for teenagers (sadly no kids classes available yet) that need lots of structure and struggle with physical contact. This Martial Art also involves lots of eye contact, which at first can be difficult, but will help with social skills as well as with empathy.

Kyokushin Karate

Karate, like Aikido, involves lots of structure, which helps kids feel safe through routine. During this class, kids learn striking, kicking, and deflecting. Beyond technique, this class also involves ‘kiaiing’, referring to the act of shouting during a technique to exert power, energy, and confidence – once more, I’m sure you can see how this will help kids dealing with anxiety.

Muay Thai Kickboxing

Kickboxing is similar to Karate, but less structured and more energetic – fantastic to release pent-up energy for teenagers (once again, no kids class available yet) who’ve been sitting still too long. This class involves striking combinations, elbows, knees, and a great deal of conditioning and fitness training. This Martial Art will also alleviate mental health issues, but in this case primarily by giving you more energy and fitness.

On the topic of self-defence

If you live near Eltham, you’ve probably heard of the stabbing incidents as well as beatings. And being a parent, you want your kids to be safe, as mentioned before. Learning self-defence skills through the fighting arts will greatly help, but it's not the only benefit of learning how to fight.

If you can keep your emotions in check under pressure, look people in the eyes, show confidence, and have situational awareness, this too will greatly support your kid’s safety when out and about in Eltham or nearby areas.

So what’s next?

Now, you might be thinking that this article is geared towards getting us more students. The answer is no. I’ve come to realize that we as a species are interdependent. My role is to stimulate fitness and Martial Arts and provide a safe space for our community to work on themselves—a space where people feel seen and heard—because to me, this is the best way to move forward as a community.

So, please find yourself a gym, dojo, or academy that fits you and your children’s needs and experience how incredible this type of training can be.

Additional resources

• The importance of functional fitness and Martial Arts for kids
• How to choose the right Martial Art - Eltham Martial Arts Academy - Musubi dojo
• The effects of martial arts participation on mental and psychosocial health outcomes: a randomised controlled trial of a secondary school-based mental health promotion program | BMC Psychology | Full Text
• How Martial Arts Can Improve Your Mental Health

Preventing Injuries Through Smarter Strength Training

Martial arts is more than technique—it requires strength, agility, endurance, and mobility. Without the right physical preparation, martial artists are at risk of injuries that could sideline their training, think ACL tears, meniscus ruptures, shoulder & ankle issues, and so forth.

Whether you practice Kyokushin Karate, Brazilian Jiu-Jitsu, Aikido or Kickboxing, functional fitness plays a crucial role in injury prevention and performance enhancement. It not only makes you more capable of generating force, but it will also keep you going until old age.

Carrying Weight: Building Core Strength and Stability

Carrying weight, such as farmer's carries or sandbag carries, is one of the most effective exercises for building core strength and postural stability. This movement not only engages the core but also strengthens the grip, which is crucial for martial arts. By carrying weight, martial artists develop endurance and balance, which directly translates to improved control during techniques, as well as better resilience during strenuous training or competition.

Moving Sleds: Boosting Power and Endurance

Sled pushes and pulls are excellent for developing power, endurance, and knee injury prevention. The dynamic nature of sled movements builds strong legs, hips, and core muscles while also improving cardiovascular endurance. For martial artists, sled work helps increase the explosiveness required for fast movements and takedowns. Adding sled training to your functional fitness regimen will improve your stamina, enabling you to perform at your best during extended training sessions or in longer competitions.

Swinging Hammers: Developing Rotational Strength

Swinging hammers is a powerful functional exercise that targets rotational strength, which is essential for techniques like punches, clinches, and grappling. This exercise builds explosive power in the core and shoulders, directly translating to increased force during strikes and better control during grappling exchanges. Swinging hammers helps martial artists develop functional strength while mimicking the rotational movements often required in combat sports.

📍 Visit Us: Eltham Martial Arts Academy

🧑‍🔬 Research-Backed Benefits of Strength Training

Studies show that strength training significantly reduces sports injuries and enhances athletic performance.

Studies show that functional strength training improves joint stability and reduces the risk of injury in athletes.
Read more on the benefits of functional strength training

Research indicates that dynamic warm-ups before exercise help improve mobility and prevent muscle strains.
Explore the importance of warm-ups

According to studies, heavy resistance training can enhance bone density, helping to prevent fractures and osteoporosis.
Learn more about resistance training and bone health

Studies suggest that aerobic exercise improves cardiovascular health and helps reduce the risk of chronic injuries in athletes.
Find out more about aerobic exercise and injury prevention

Research highlights the importance of recovery and rest in preventing overtraining and injuries, especially in high-intensity sports.
Read more on recovery and its role in injury prevention

Scientific studies have found that incorporating balance and proprioception training can reduce ankle sprains and knee injuries in athletes.
Check out the benefits of balance training

A growing body of evidence supports that flexibility training helps improve range of motion and decreases the likelihood of muscle pulls.
Read more about the role of flexibility in injury prevention

💬 Conclusion: Stay Strong, Stay Injury-Free

By building strength, improving mobility, through carrying, moving sleds and swinging hammers martial artists can train consistently without injuries.

Don't know how to start? Come over the counter, and I'll see if I can help.

Martial Arts can completely revolutionize your life as it forces you to deal with yourself, by finding out who you are when faced with a 'crisis' situation. Obviously there is no actual crisis, but to people who have just started, or to those that are tired, It can feel like that.

Now we over at Eltham Martial Arts Academy recommend a soft entry for those that want to start their journey, because there is no point to breaking yourself mentally if not physically. This means that you'll have to look into who you are as a person, the phase of life you're in, and which Martial Art best suits you in this regard.

This article is not written for just those who want to start Martial Arts. If you're already a practitioner, read on, as I might be able to convince you to try another Art form. I will dive into my own personal experience of each artform, and supposed benefits of engaging in multiple at a time.

Brazilian Jiu-Jitsu (BJJ): Strategy and Confidence

Brazilian Jiu-Jitsu (BJJ) is mainly a grappling ground-based Martial Art. It is a Martial Art that is best suited for social individuals as there is a lot of physical contact, and it requires you to feel, as the tactile information (touch) acts as the feedback in regards to your technique.

Physically BJJ can be quite demanding at first (lower back, hips, neck etc.), but this is mainly because most beginners have a hard time slowing down and relaxing. There is a risk of injury (ribs, knees, wrists) but if you're sensible, do a bit of weightlifting, and communicate properly with your training partner the risk is fairly low. This being said, BJJ can greatly enhance your grip, core strength and ability move fluently.

Personally what I like about BJJ is the strategic aspect. You start off learning the positions (closed guard, mount etc.), followed by transitions (going from A to B) and as you improve you will learn how to counter moves, trap your training partner and plan ahead.

• Initial Challenges: Going to fast, not tapping to a submission and having the body adapt
• General benefits: Great way to make friends & be more social, fantastic for general fitness and okay for self-defence.
• How to prepare: Load-bearing exercises like carrying, moving sleds and swinging hammers are fantastic.

Kyokushin Karate: Discipline and Strength

Before I go into details, I personally have next to no experience in Karate, so I will have to let Sensei Kiley vet this sub article.

Kyokushin Karate is a striking (punching and kicking) Martial Art with a few basic takedowns. It is an artform better suited for those that like structure and order, as Kyokushin is considered a traditional Martial Art. Traditional in this case means, properly entering the mat, calling your instructor by the right rank, bowing, and reciting the dojo Kun (ethics & morals)

Physically Karate is very demanding, especially Kyokushin. Every class consists of some form of strength & conditioning (running, squats, pushups etc) and sparring.

The class consists of a few components: the start (kneeling), Kata (walking techniques), general fitness (as mentioned before) Striking & Sparring (no head punches) followed by the end (dojo kun, breathing, and shaking everyone's hand)

From what I've been told, the main benefits practitioners derive from Karate is a state of flow; feeling the movement (kata) and slowly progress over time, discipline; consistently show-up and improve and tenacity as training and especially grading can be quite demanding, forcing you to show-up

• Initial challenges: Not knowing any techniques, getting hit and adjusting to the condioning.
• General benefits: Good fitness, fluent standing-based movement and decent self-defence
• How to prepare: Feet, feet, feet. Splay-em, strengthen em and learn how to balance.

Muay Thai Kickboxing: Power and Energy

Muay Thai Kickboxing is a striking Art that beyond Kicking and Punching, also involves knees, elbows and a fair few takedowns. It is the perfect Martial Art for those that need a release as the classes are energetic, fast paced and metabolically demanding.

A kickboxing class always starts with jump rope (or a warm-up of your own choosing if dealing with injury), stretching with the whole group, basic drills, padwork and bagwork. The class has no sparring as the art-form includes head strikes which means that the risk-to-reward ratio just isn't there.

The challenges of Kickboxing often come in the form of frustration as you have to learn the footwork, breathing & striking, which can take a while. Knowing hold pads can be difficult, and the getting hit is something people will have to get used to.

The benefits of Muay-thai are: working memory, thinking and remember in the moment, explosive power, short-term conditioning and good footwork.

My personal experience with Kickboxing has been that the striking sequences are hard to remember, especially when you have 5 or more sequent moves to perform (under pressure). But, it is oh so satisfying when things start to click. Nowadays I do personal training with Mark Niven once a week, and I promise you, there is light at the end of the tunnel.

• Initial challenges: Getting hit, mental focus during combinations and conditioning
• General benefits: Great working memory, solid cardio and explosive power
• How to prepare: Train your balance, strengthen your calves, and learn to relax your midsection. I personally recommend pushing and dragging sleds, basic balance drills and throwing heavy balls.

Aikido: Grace and Flow

Aikido, provided for by Aikido Shudokan is a traditional Martial Art (like Karate) that teaches joint locks, throws and weaponry. It is the perfect class for those that haven't done a Martial Art before, and/or want to improve all of their other Martial Art styles.

Aikido most-always starts with a warm-up, followed by kneeling and formally starting the class, Kata (like Karate), often weaponry (katana (sword), Joe (stick) or knife), a self-defence technique, some type of general fitness followed by kneeling and finishing off the class.

The challenges of Aikido I've found to be quite unexpected. Because Aikido is all about projecting yourself forward, and thus needing to have control of your centre of gravity, you need to learn to move slowly and in a smooth manner. Which is why it is such a complementary artform. Second, and this one will surprise you, the eye contact. I've personally been a Martial Art practitioner for 19 years, having tried over seven Art form, and eye contact has not been mentioned once. Needless to say, this was very uncomfortable at first, but it's also brought many many benefits with it.

My personal experience, training under Shusheki Shihan Joe Thambu, has been more than amazing. Having practiced the Art for about a year now, I've noticed a steep improvement in all of my art forms, as well as a greater comfort looking people in the eye. I've also come to realize how much I missed the traditional aspect in my life.

• Initial challenges: Eye contact, no control of your center of gravity and sore wrists.
• General benefits: Coherent movement, awareness of the body and efficient use of strength
• How to prepare: Learn how to fall, strengthen your wrists and coiling with a hammer.

Self-Defence Classes: Practical Skills for Real-Life Situations

The self-defence class I teach myself every Thursday at 6 AM, and it involves all the basic Martial Art moves like striking, throwing, grappling and submissions. The class is best suited for those that have limited time and want to be confident walking the streets. The class is open to both men and women, but is more suitable for the former.

I start the class in front of the whiteboard, where I highlight what we'll do during the hour. Then we start with a form of standing striking, which in volves throat strikes, shoves, pushes, punches and kicks. Next we do standing wrestling, which involves standing chokes, wrist locks, positions & transitions and throws. Afterwards we do grappling, which involves positions, transitions, chokes and locks. (we keep grappling short as being on the floor during an altercation, is a bad idea). And second-to-last we do sparring. Sparring without protection, at a lower intensity. (striking, wrestling and/or grappling) The class finishes off with a meditation and an opportunity for members to talk.

• Initial challenges: Getting hit, getting choked, getting thrown and eye contact
• General benefits: Fantastic for self-defence
• How to prepare: Basic strength & conditioning

What are the general benefits of doing multiple Art-forms

I'll start by talking about my own journey. I started doing Judo at the age of six, Sanda (chinese kickboxing) at the age of 21. I've done Systema (russian combat system) for about a year, Kickboxing for about five years, Brazilian Jiu-Jitsu for five years, Aikido for a year and Self-defence for three years.

Over time I've come to realize that individuals tend to lean towards either standing fighting, wrestling (including Aikido) or grappling. Whether this is nature or nurture, I don't know (probably both) but you'll notice how certain Martial Arts come easier, and some will be more challenging -- I'm a grappler by nature.

I'll start-off with the main benefit of practicing multiple artforms, and that is deep knowledge. There is layers to this benefit, and I'll try to unpack these as best as I can. Deep knowledge pertains more to the person rather than how to perform a technique.

You can imagine that if your social skills are not up to scratch, that being near and around people leaves you slightly uncomfortable, thus hindering your abilities. I'm sure you can also imagine that having a low pain tolerance reduced your skills -- this is what I'm trying to get at; skills that impact everything.

Aikido & Judo has taught me how to control someone's centre of gravity, Kickboxing & Sanda has taught me how to relax and tense up at the right time, as well as footwork. Jiu-Jitsu has taught me how to feel, plan and slow things down. Self-defence has taught me how to control someone's emotions and get in their head by reading their expressions. Systema has taught me to assess what degree of pain & discomfort to apply, based on the person & situation. Aikido has taught me how to look someone in the eyes without emotion and maintain a peripheral view. Judo has taught me how to apply pressure (ribs, diaphragm etc.) to force someone to surrender. Self-defence has taught me how to handle pain, and maintain awareness throughout. Jiu-Jitsu has taught me how to stay calm and plan when put under intense duress (getting choked etc.)

Lastly, the benefit of doing multiple artforms is greatly reduced the risk of injury as often overuse of areas causes pain and breakages, whereas lots of variety can act protective.