08/25/2026
BUILD THE BODY THAT CAN PERFORM — AND KEEP PERFORMING
What if a few minutes of intelligent strength training could help you become stronger, more stable, and harder to injure?
At USA Martial Arts, athleticism isn't just about being faster, stronger or more explosive.
It's also about resilience — developing a body capable of producing force, controlling force and safely absorbing force.
Research increasingly supports training the body in strong, controlled positions. Core training, for example, has been shown to improve balance and several measures of athletic performance. A 2026 meta-analysis of team-sport athletes found improvements in balance, sprinting, jumping and change-of-direction ability.
Here are four simple exercises we can use to build that foundation:
1. WALL SIT — BUILD YOUR BASE
Back against the wall. Knees bent. Hold strong.
Goal: Build progressively toward 2 minutes.
Advanced research protocols have used four 2-minute bouts, but beginners should start where they can maintain excellent position.
2. DEEP SPLIT-SQUAT HOLD — OWN YOUR POSITION
One foot forward, one back. Lower under control and hold near the bottom.
Goal: Start with 20–30 seconds per side and progressively build.
This develops unilateral leg strength, balance and the ability to control challenging positions — important qualities for kicking, changing direction and martial arts movement.
3. L-SIT — BUILD COMPRESSION STRENGTH
Support yourself with your hands and actively lift your legs.
Can't perform a full L-sit yet? Perfect.
Start with bent knees or one leg extended.
Goal: Accumulate 20–30 seconds of quality work.
The L-sit challenges the hip flexors, abdominal wall and trunk simultaneously. That's useful for kicking, knee strikes, footwork and controlling your body in space.
4. BACK/CORE HOLD — BUILD THE TRANSMISSION
Your arms and legs don't operate independently. The trunk connects them.
Research supports core training for improving foundational qualities including balance and core endurance, although it should complement—not replace—sport-specific strength and skill training.
Goal: Build strong abdominal, lateral and posterior trunk endurance with controlled holds rather than chasing fatigue with poor technique.
THE USA MARTIAL ARTS CHALLENGE
Don't compare your starting point with somebody else's finish line.
Test yourself today.
Write down your times.
Train consistently.
Retest in 30 days.
20 seconds becomes 30.
30 becomes 45.
45 becomes 60.
That's measurable progress.
And here's the bigger lesson:
Resilience isn't built by avoiding difficulty. It's built by progressively developing the capacity to handle it.
Strong legs.
Strong hips.
Strong core.
Strong mind.
Build the body. Train the skill. Develop the person.
— John Nottingham
USA Martial Arts
