Eye Square Martial Arts

Cultural Preservation… with Bruises (sometimes).

Tag: Martial Arts

  • Recovery for Warriors: What to Do After a Hard Training Day

    Recovery for Warriors: What to Do After a Hard Training Day

    Training in Filipino Martial Arts—or any intense combat discipline—isn’t just about what happens on the mat. It’s what happens after that separates the committed from the careless.

    Here’s how to make your recovery a deliberate part of your warrior’s journey:

    1. Hydrate Like You Mean It

    Even if you don’t feel thirsty, hard training depletes fluids fast. Water is a must, but don’t forget electrolytes—especially if you’ve been sweating heavily. Coconut water, electrolyte tablets, or a pinch of salt and lemon in your water can help rebalance your system.

    2. Refuel with Purpose

    Your body needs the right nutrients to rebuild muscle and restore energy. Aim for:

    • Protein (repair tissue)
    • Complex carbs (replenish glycogen)
    • Healthy fats (reduce inflammation)
      Bonus: turmeric, ginger, and leafy greens all help fight inflammation.

    3. Cool Down and Stretch

    A short cool-down and mobility routine can make a huge difference. Try:

    • Light shadowboxing
    • Slow Sinawali or flow drills
    • Static stretching (especially hips, shoulders, and back)
    • Foam rolling or massage ball work on tight areas

    4. Rest Actively

    Rest doesn’t mean being completely still. The day after training, go for a walk, do some light stick flow, or focus on breathwork. Movement helps circulation, reduces soreness, and reinforces technique without added strain.

    5. Tend Your Bruises (Literally and Figuratively)

    If you’ve been hit, treat it:

    • Ice in the first 24 hours
    • Warmth and light massage after that
      Massage in Dit Da Jow like Plum Dragon Bruise Juice
    • Arnica or magnesium lotion for soreness
      And don’t ignore mental bruises either. Frustration or doubt is normal. Reflect, don’t ruminate.

    6. Sleep Like It’s Part of the Mission

    Deep, quality sleep is your best recovery tool. Aim for 7–9 hours. Avoid screens before bed, and consider breath-focused meditation or a hot shower to calm your system.

    7. Review and Refocus

    The next morning, jot down:

    • What went well in training
    • What you want to improve
    • What you felt—not just what you did

    This turns recovery into preparation for next time.

    Final Thought

    Recovery isn’t the opposite of training—it’s the other half of it. Be disciplined in your rest, just as you are in your drills. Your body will thank you. So will your future self in the middle of a tough sparring round.

  • Mutual Combat vs Sudden Assault: The Fantasy of the Fair Fight

    Mutual Combat vs Sudden Assault: The Fantasy of the Fair Fight

    Prepared, Not Violent is an ongoing series from Eye Square Martial Arts exploring how martial artists can understand, avoid, and prepare for real-world violence—without becoming consumed by it.

    This is Part IV: Mutual Combat vs Sudden Assault

    Mutual Combat vs Sudden Assault

    I was watching a video from Inside Fighting on YouTube about Silat, and the presenter brought up something I’ve heard many times: do arts like Silat actually work?

    More specifically—can the techniques taught within systems such as Silat actually work when it matters?

    I come from an American Kenpo background primarily, so I’m very familiar with the mindsets present both inside arts like these and outside them—and both have merit.

    See: Why Do You Train?

    Unrealistic Understandings and Expectations

    Way back when I started in martial arts, I went to a school where we had a set curriculum of American Kenpo-style “self-defense” techniques (and Shotokan Kata, and Sport Karate sparring). I learned rote responses to various types of attacks—which were always practiced in a controlled and predictable manner (insert eye-roll).

    Thank the gods I never had to use that stuff—I would have gotten my ass kicked (or worse).

    But the thing was, I didn’t know any better. I’m pretty sure my instructor didn’t either. The area I live in is pretty damn safe and peaceful—again, thank the gods.

    Training for rules-based combat might win you medals, but it won’t always save your skin.

    MMA Isn’t Enough

    Thinking about it though, I don’t think the “hardcore” MMA guys have a much better understanding of real violence either.

    Many of these folks are tough, and very skilled. But ultimately—they train for a consensual fight in a controlled environment.

    Would MMA fighters still have an advantage over someone like me when I started? Unequivocally—yes. They’re better conditioned, tougher, and more experienced dealing with pain. Not to mention they’re also more grounded in actual violence.

    The thing is—they still have unrealistic expectations of their own.

    Many martial artists train for a consensual fight. Reality rarely asks your permission.

    The 90% Myth

    There’s that often-cited statistic that “90% of fights end up on the ground,” supposedly from a 1991 LAPD report. But I (and ChatGPT) haven’t been able to find said report.

    If it exists, I suspect the “90%” refers to arrests ending up on the ground—which makes sense when you watch police videos from guys like Donut Operator.

    Also—police body cams have done a lot to confirm a sad truth: sh*t people are sh*t people—and usually, it’s not the cops causing the problems.

    Ted Sumner’s Parking Lot

    Tracy Kenpo Grandmaster Ted Sumner, who served as a police officer in San Jose (and survived being shot by a would-be assassin), once told me about an MMA guy who asked for a lesson.

    At some point, the MMA guy said, “Let’s make this more realistic.”

    Ted said, “Alright, come outside with me.”

    Once in the parking lot, Ted smashed a glass bottle on the pavement. Then, he pissed on it. He looked at the MMA guy and said:

    “Okay. You lay on the ground first.”

    I’m assuming the guy declined.

    A graphic—but poignant—illustration of the dangers in assuming “I’ll just take them to the ground.”

    What About Weapons? What About Friends?

    Violence isn’t a sport. It’s chaos.

    • What if he’s got a knife?
    • What if he’s not alone?
    • What if he doesn’t care if he lives?

    Combat is a chaotic circumstance—you get a vote, the enemy gets a vote, and so does lady luck.
    — Author

    If your training has only prepared you for mutual combat, it’s time to ask the hard questions:

    • Are you ready for chaos?
    • Have you tested your techniques under pressure?
    • Can your art adapt when the rules disappear?

    At Eye Square Martial Arts, we don’t just train for performance—we train for reality.

    Cultural Preservation… with Bruises.

  • Why Strength Training Belongs in Martial Arts

    Why Strength Training Belongs in Martial Arts

    It still amazes me that in some corners of the martial arts world, people are still saying that lifting weights will make you bulky—and therefore slow.

    Even more bizarre? These same folks will also claim:

    • “Weight training takes too long to work.”
    • But also, “Just looking at a barbell will make you blow up like Arnold.”

    Let’s be clear: that’s nonsense. Unless you’re eating and training like a competitive bodybuilder, you’re not going to “accidentally” get huge.

    And even if you could? Being stronger makes you better at martial arts. Period.

    You Don’t Need to Train for Hours

    If you’re spending more than 60 minutes, three times a week on resistance training, it’s probably more than you need. Efficient programming and consistency beat volume every time—especially if you’re cross-training with martial arts.

    Injury Prevention Starts With Strength

    I used to think that flexibility alone would protect me from injury.

    So, I stretched all the time.

    But I also avoided strength training because I believed it would make me stiff and slow.

    And yet… I kept getting injured. Weird injuries. Like the time I threw my back out catching a 4-pound medicine ball. Why? Because I had no muscular support for my range of motion.

    Flexibility without strength is a liability.

    – Author

    Real, functional mobility comes from strong, supported joints. Resistance training teaches your muscles how to engage, not just stretch. That improves:

    • Energy efficiency
    • Coordination
    • Joint stability
    • Injury resistance

    Stronger = More Useful

    Let’s keep it simple: strong people are more useful—to themselves, their families, their training partners.

    If you’re stronger, you’re probably:

    • Healthier
    • More mobile
    • More durable
    • Less stressed

    And when it comes to martial arts? Strength amplifies everything:

    • You hit harder
    • You move faster
    • You absorb impact better

    “Strong people are just more useful—to themselves and to others.”

    – Author

    Where’s the downside?

    How Strength Is Built (and Why Reps Aren’t Enough)

    All strength gains follow the same basic formula:

    Stress → Recovery → Adaptation

    If you’re detrained, anything makes you stronger—even walking or doing bodyweight exercises. That’s why beginners make fast progress.

    But once your body adapts to those inputs, progress stalls. You’ll hear people say:

    “You just need to do more reps.”

    That works—for a while. But if you want to go further, you need to be specific. You need real resistance.

    The Big Four: The Foundation of Strength

    “If you want to get better at martial arts, you need more than just reps. You need resistance.”

    – Author

    Once you’ve moved past basic calisthenics, it’s time to add compound lifts. Start with:

    • Low-Bar Back Squat
    • Deadlift
    • Bench Press
    • Overhead Press

    These lifts train your body as a system. They engage multiple muscle groups, force full-body coordination, and build resilience like nothing else.

    The Art of Manliness – YouTube playlist covering the Big 4 lifts and a couple extra.

    A Simple Plan:

    • Learn correct form (get a coach or reputable guide)
    • Warm up properly
    • Lift progressively heavier weights over time
    • Rest at least 48 hours between lifting sessions

    Yes, you’ll be sore at first. Stick with it—your body adapts quickly.

    Training for Your Art

    Once you’ve got a base of strength, shift your focus to specificity.

    That means:

    • Keep lifting 2–3x per week
    • Add mobility work on off days
    • Drill footwork under light resistance
    • Use isometrics to strengthen martial movement patterns

    Strong muscles only help if they support strong technique. Build both.

    Voluntary Hardship is a Superpower

    Strength training is uncomfortable. So is martial arts. So is growth.

    But leaning into discomfort builds mental calluses. It trains you to:

    • Push past resistance
    • Delay gratification
    • Stay calm under pressure

    That’s not just good for fighting. That’s good for life.

    This is the same discomfort that helped humans build civilizations. It’s a superpower most people never develop.

    Don’t run from discomfort—train it.

    “Voluntary hardship is a superpower—and strength training is how you train it.”

    – Author

    Final Thoughts

    Lifting weights won’t make you bulky. It won’t make you slow. It won’t hurt your martial arts—it will enhance them.

    With strength comes:

    • Resilience
    • Speed
    • Power
    • Confidence

    That’s not a distraction from martial training. That’s the foundation of it.

    Further Reading

    🛠️ Recommended: https://startingstrength.com/

    💬 Have you integrated strength training into your martial arts practice? What changes did you notice first—physical or mental?

    Drop a comment below or share this post with someone who still thinks lifting is a waste of time.