PACIFIC WAVE JIU-JITSU

martial arts strength training

Muscle Memory & Confusion for Building Technical Ability & Strength

My last two posts addressed Muscle Memory and Its Role in Self-Defense, as well as 4 Factors that Affect Muscle Memory Development. This week, I’ll be discussing how muscle memory and muscle confusion work into martial arts training regimes to build technique and strength.

Warm-ups are not only used to get the body warm to prevent injury. They also help develop body movements, and strengthen the body, to help students improve their performance of the techniques learned in class. To this end, I try to work in movements that relate to the techniques I plan to teach later in the class to develop both strength and technique.

If I’m running a ground defense class, I’ll use shrimping, bridging and rolling and/or turtling as part of our warm-up. These movements not only develop strength, they develop the students’ technique in movements that apply directly to ground defense. By having these drills, students get to work on their muscle memory as they warm up and build strength. (*Be sure to check out all the ground defense drills I teach in my new ground defense book!)

Here is a video of me doing these drills:

These are just examples from my ground warm-up, but these principles can be applied to any other aspect of martial arts training. If you’re working punches, try doing punching with hand weights or resistance bands as part of your strength training. If you’re working on kicks, try doing isometric leg training by going through the movements of your kicks slowly and holding your leg out in the extended position. If you’re working on throws, try throwing a heavy bag or weighted throwing dummy. Breakfall training also strengthens the body and prepares you for being thrown. If you’re going to be sparring or you’ll be taking hits to the body for some other reason, do a medicine ball ab toss to strengthen the muscles you use to absorb hits(see video below).

Muscle Confusion for Further Development

After a while, students get very comfortable doing strength training exercises like the ones shown above. And that’s good because if it’s in their muscle memory, they’re more likely to use it on the street when it counts. That being said, if students are to continue to develop their muscle strength/endurance, they can’t just keep doing the same strength training drills all the time. Muscle memory makes people more efficient at doing the movements, using less efforts for the same results. This is a hindrance for muscular development. That’s why I like to switch things up and do movements that are not natural and are not trained often. This leads to “muscle confusion”. When the muscles aren’t use to a movement, they tend to exert themselves much more so to make the action happen. This in turn helps develop muscle strength and endurance.

Below is a video of another drill I like to throw in to my ground defense warm-up. I uses the same core muscles that are important on the ground, but using movements that are counter-intuitive to the way the body naturally moves. Basically, you swing your arms and legs in opposite directions while lifting your hips, causing you to move across the floor. Even if you don’t manage to move much, it’s still a great ab workout. The embedded version is a little cut off, see the full size version here).


How about you? Do you have any special exercises in your pocket that you like to use to develop your skills (or confuse your muscles)? Please share them in the comments. 🙂

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Jiu-jitsu Sensei
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