Takahashi Kentaro Style: Building a Body for Kendo

Following on from last time, this time too we will be asking Mr. Kentaro Takahashi, the training coach for the Japanese national kendo team, to tell us what kind of training is necessary for kendo. This is the fourth time, and he will be teaching us about specific training methods for strengthening the core.

Strengthen your core

Takahashi"Let's start with the plank. It's a form of core training that uses the abdominal and back muscles.

Okay, so let's start with the plank, so your elbows and shoulders are at 90 degrees, and your face is straight.

It would be good if you could make the line of your buttocks straight all the way to your heels."

Takahashi"Then, keep this position for about 20 seconds. Okay, here we go."

Takahashi"One, two, three…ten, one, two, three…ten"

Takahashi"Yes, that's okay. I think it's pretty tight."

Takahashi"Just like the plank we just did, but this time sideways. Here you go."

Takahashi"This position, lying on your side, is also a core exercise, just like the plank. It especially focuses on the abdominal and back muscles. The abdominal muscles consist of the straight rectus abdominis and the oblique abdominal muscles, and this position also works the oblique abdominal muscles quite strongly."

Takahashi"Okay, let's keep going like this for another 20 seconds. 1, 2, 3... 10, 1, 2, 3... 10."

Takahashi"Yes, that's okay. This is for both the left and right sides. In the same way, make sure the line from your shoulders to your heels is straight. Your elbows and shoulders should be at 90 degrees."

Takahashi"Okay, another 20 seconds. Start. 1, 2, 3... 10, 1, 2, 3... 10. Okay."

Takahashi"Another one is similar to a plank, but this time you're facing upwards and resting on your elbows."

Takahashi"That's how it feels. Yes, that's right."

Takahashi"This is the opposite of what we did before. This time, you'll need to use a lot more strength in your abdominal muscles (rectus abdominis?). Lift your stomach a little more. Here we go. This will also last for 20 seconds. 1, 2, 3... 10, 1, 2, 3... 10."

Takahashi"Yes, that's okay."

Takahashi"I think it would be good to think of 20 seconds as one set and do about two sets, but depending on your physical strength, you could also do 10 or 15 seconds, depending on your individual ability."

Next time, train your lower body

This time, we will be explaining how to train your core.

Click here for the explanatory video →　Japan National Team Coach Talks About the Training Necessary for Kendo [Kentaro Takahashi] #04 Core

I was taught several types of planks as a way to train the core. If I could do two sets of each for 20 seconds, I felt like I could do it, but it's important to keep doing it and not give up after three days.

Next time, following on from the upper body, we will be teaching you how to train your lower body. Please look forward to it!

Related article

"The Japanese Kendo National Team Coach Teaches You What Kind of Training (Muscle Training) is Necessary for Kendo" [Kentaro Takahashi] #5 "Lower Body"