Takahashi Kentaro Style: Building a Body for Kendo

Following on from last time, we asked Kentaro Takahashi, the training coach for the Japanese national kendo team, to tell us what kind of training is necessary for kendo. In this second installment, he told us about the physical strength of the Japanese national team athletes and what kind of training the average kendo enthusiast should do.

The physical strength of Japanese national team players

--You have been accompanying athletes to world championships for a long time, and in recent years you have had the opportunity to see top athletes such as Teramoto Sensei and Takanabe Sensei. How do you think top athletes actually compare in terms of muscle strength to athletes in other sports?

Takahashi : "That's extremely high. Before the world championships, athletes go to the National Institute of Science and Sports, where they undergo physical and medical checkups. For example, in Teramoto's case, his cardiopulmonary capacity and overall endurance were higher than the average for athletes active in the J.League or soccer players competing in the Olympics. Furthermore, when we looked at his isokinetic strength, leg power, and leg strength, we found that his levels were extremely high compared to J.League athletes, which really surprised the people at the National Institute of Science and Sports."

──On the other hand, I think one could also say that in order to become the best in Japan, you need that much muscle strength.

Takahashi : That's true. Well, if you're wondering whether or not that much muscle strength is necessary, I'd say it is. I think a certain level of muscle strength is necessary. However, not everyone is at that level, so it's better to have it than not to have it.

There is a player called Kiwada, who is at a much lower level than the others. However, he has his own unique characteristics, such as being able to hit where his opponent can't, and being able to catch his opponent off guard. I think that even if a player doesn't have that much muscle strength, they still have many positive aspects.

The only thing I can say is that when you compare the physical fitness levels of a strong-boned athlete and a strong-boned athlete, the strong-boned athlete is always superior to the strong-boned athlete."

──Even on average?

Takahashi : Yes, the average value.

What can you do for Kendo?

──From what you've just said, training to improve your kendo performance is quite difficult, and it doesn't necessarily make you stronger... but it's still good to do it...

Takahashi : Yes, that's true, but I think it's better to have basic physical strength, such as stamina, muscle strength, and flexibility. Of course, you can build up your physical strength through training, but if you feel like you're lacking in those areas, I think it's definitely a good idea to make time for some kind of training yourself.

--So, do you think that doing muscle training in order to swing a bamboo sword faster or jump farther is a mistake?

Takahashi : Yes, that's true. Of course, that may be the outcome, but rather than aiming for that through muscle training, I think it's better to improve those skills through training.

Exercise to prevent injuries

-- Some athletes have dedicated their lives to kendo, so I think they can find the time, but I think that most kendo enthusiasts are lucky if they can practice once a week. Is the reason you recommend that these people take the time to do muscle training because of the injury issue you mentioned earlier?

Takahashi : Yes, that's true. The biggest thing is injuries. If you get injured, you can't train for a week, then another week, and so on, and the period of time that you can't train gets extended. When that happens, not only muscle strength but also endurance is what declines the most. Gradually, gradually.

So, for those enthusiasts who can only practice once a week, I recommend that rather than doing heavy muscle training, I focus on everyday habits like walking and using the stairs instead of the elevator. I think it would be good if they could pay attention to these things."

──So it's all about making an effort every day?

Takahashi : Yes, that's right. Well, it's what I call secret practice. Yes.

Training at Kanto Gakuin University

--What kind of training do you do at Kanto Gakuin University, where you are currently teaching?

Takahashi : "We only do group training during training camps, but we encourage each member to use their free time, such as before or after practice, to train in the training room."

Takahashi : "Also, I make sure that kids who are injured and can't practice go to the training room. Of course, watching is important, but I think it's more important to get them moving. For example, if their arms hurt, they can still use their legs, so they could pedal a bike, or conversely, if their legs hurt, they can still use their upper body, so they could do weights with their arms, and so on. Basically, I always tell them not to just watch on the spot, but to get moving in the training room, so as not to lose muscle strength, muscular endurance, or overall endurance."

Ideal training volume

──If someone who watches this video thinks, "I want to try training too," how much do you think would be best and over what time frame?

Takahashi : "The best thing to do is every day. Even if it's just a little bit, it's better to do it every day. However, that's not always possible, so to start with, two or three times a week would be good, and 10 minutes there. I think 10 minutes is really enough, so 10 minutes a day, two or three times a week, or preferably about three times a week, every other day would be good."

──Some say that rest is the best way to build muscle ...

Takahashi : Well, yes, basically they say it should be 48 hours or so. But I think it's fine for hobbyists to push themselves that far.

──So you'll leave some space between them and do it in the time that you can.

Takahashi : Yes.

--I've heard that building up too much muscle is not good for kendo. Does that mean it becomes difficult to move?

Takahashi : "I think it depends on how much muscle you build, but I don't think that building too much muscle will make you weaker at kendo or make you unable to win. I don't think you need to believe that too much."

The Ideal Body by Masashi Teramoto

──Have you ever met a player who you thought was physically ideal for you?

Takahashi : "Are you currently representing Japan?"

──It's okay if it's from the past.

Takahashi : Speaking of ideal, someone like Teramoto, who was mentioned earlier...

Next time: The ideal body for a swordsman

Teramoto has incredible physical strength, while Kiwada has amazing technique that makes up for his lack of stamina. I felt that top-class athletes are truly out of the ordinary.

However, when I heard that for ordinary kendo enthusiasts like us, training is enough with just a little effort on a daily basis, I felt optimistic, knowing that even if we don't have much time on a daily basis, we should just do what we can.

Next time, we'll ask you about the ideal body for a swordsman.

Please look forward to it!