Training methods

On the sub pages are ideas on ways to train different aspects of Shorinji Kempo. It is aimed at practitioners in the federation and not least those who have any kind of instructor role in his/her branch. We will add more gradually and hope that we will eventually get a nice little library of links and documents that can develop the training.

Here are some points which are all forms of exercise from Anders Eriksson, professor of psychology at Florida State University, and internationally recognized researchers in the field of excellence:

1. Preparattions

Set precise goals and make a detailed plan for how they will be achieved. Here you can take your own responsibility. Formulate technical, physical and mental goals. Make it realistic yet challenging, and preferably possible to measure so you know when you have reached them.

2. Concentration

Whether it’s about chess or Shorinji Kempo is “deliberate practice” a mentally demanding job. It is important to be completely focused and concentrated on the task when training. We work a lot with mindfulness and concentration exercises during training, things you may also have benefited immensely from outside the dojo.

3. Pushing Boundaries

Deliberate practice is about constantly trying to rise above your current level of performance. To be really good, it is important to identify your weaknesses and try to improve them right. In practice, this can be anything from working more on the weaker side, daring to take a grade, daring to compete or to dare to teach though you feel worry or anxiety for these things.

4. “10,000-hour Rule”

To develop a talent takes time. Several studies have shown that it takes about 10,000 hours of intense training to achieve excellence in one area.

Exercising 3-4 times a week is in this context not very much! You need to train both regularly and frequently to make evident progress. When we notice development, it often increases motivation.

5. Feedback

It is important to continuously analyse your progress and setbacks, preferably together with a teacher. If you have not reached as far as hoped, the training may need to be modified. We practice almost always in pairs – feedback, analysis and coaching are all part of the training. Listen to what your training partner says, and help your friends by giving direct and constructive feedback.

6. Self-awareness

to get really proficient in one area, one must be able to see oneself a little from the outside and make a realistic assessment of ones own progress and performance. Based on these observations, it will be easier to set up your workout correctly. We try to videotape many elements of training, especially in the more advanced sessions. Video analysis of your own workout is incredibly stimulating.

Take then your notebook (get one if you do not already have one!) And get started! Make it a habit to always carry the book in your gym bag.