---
name: martial-arts-guide
description: |
  Martial arts exploration guide covering style comparison across striking and grappling arts, beginner path selection, training philosophy, dojo evaluation, safety fundamentals, belt progression, mental and physical benefits, cross-training strategies, and home practice guidance.
  Use when the user asks about martial arts guide, or needs help with martial arts exploration guide covering style comparison across striking and grappling arts, beginner path selection, training philosophy, dojo evaluation, safety fundamentals, belt progression, mental and physical benefits, cross-training strategies, and home practice guidance.
  Do NOT use when the request requires professional medical advice or falls outside the scope of martial arts guide.
license: Apache-2.0
metadata:
  author: foundry-skills
  version: "1.0.0"
  tags: "health-wellness fitness guide"
  category: "health-wellness"
  subcategory: "fitness-exercise"
  depends: ""
  disclaimer: "not-medical-advice"
  difficulty: "beginner"
---

# Martial Arts Guide

> **Disclaimer:** This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

## When to Use

**Use this skill when:**
- User asks about martial arts guide
- User needs guidance on martial arts guide topics
- User wants a structured approach to martial arts guide

**Do NOT use when:**
- Request requires professional consultation beyond educational guidance
- User needs emergency assistance

## Questions to Ask First

1. **What is your primary goal?** (Self-defense / Fitness / Competition / Discipline and focus / Cultural interest / Fun)
2. **What is your age?** (Child 5-12 / Teen 13-17 / Adult 18-40 / Adult 40-60 / Senior 60+)
3. **What is your current fitness level?** (Sedentary / Moderately active / Active / Athletic)
4. **Do you have any injuries or physical limitations?** (Back / Knees / Shoulders / Neck / None)
5. **What is your experience with martial arts?** (None / Some classes / Trained previously / Currently training)
6. **What interests you more?** (Striking / Grappling / Weapons / Mix of everything)
7. **How many days per week can you train?** (1-2 / 3-4 / 5+)
8. **What is your budget for training?** (Monthly amount for classes)
9. **Are you interested in competition?** (Yes / No / Maybe later)
10. **What is available in your area?** (If known)

---

## Martial Arts Style Comparison

### Striking Arts

| Art | Origin | Focus | Techniques | Best For |
|-----|--------|-------|-----------|----------|
| Boxing | Western | Punches only | Jab, cross, hook, uppercut, head movement | Hand skills, fitness, self-defense |
| Muay Thai | Thailand | Stand-up striking | Punches, kicks, elbows, knees, clinch | Full-body striking, toughness |
| Karate | Japan/Okinawa | Striking and forms | Punches, kicks, blocks, kata (forms) | Discipline, balance, tradition |
| Taekwondo | Korea | Kicking emphasis | Spinning kicks, head kicks, forms (poomsae) | Flexibility, kicking skill, Olympic sport |
| Kickboxing | Various | Punches and kicks | Boxing + kicks, no elbows/knees typically | Fitness, stand-up fighting |
| Wing Chun | China | Close-range striking | Chain punches, trapping, centerline theory | Close-quarters, sensitivity |

### Grappling Arts

| Art | Origin | Focus | Techniques | Best For |
|-----|--------|-------|-----------|----------|
| Brazilian Jiu-Jitsu (BJJ) | Brazil/Japan | Ground fighting | Submissions, sweeps, positional control | Ground self-defense, smaller practitioners |
| Judo | Japan | Throws and pins | Hip throws, foot sweeps, pins, submissions | Takedowns, balance, Olympic sport |
| Wrestling | Global | Takedowns and control | Shots, sprawls, pins, scrambles | Athletic base, takedown defense |
| Sambo | Russia | Throws and submissions | Leg locks, throws, ground control | Competition, MMA foundation |
| Aikido | Japan | Redirecting force | Joint locks, throws, blending movements | Philosophy, joint manipulation |

### Mixed and Weapons Arts

| Art | Origin | Focus | Techniques | Best For |
|-----|--------|-------|-----------|----------|
| MMA | Modern | All ranges | Striking + grappling + wrestling | Complete fighting system |
| Krav Maga | Israel | Self-defense | Strikes, defenses against weapons, aggression | Practical self-defense |
| Hapkido | Korea | Joint locks + strikes | Throws, locks, kicks | Well-rounded defense |
| Kendo | Japan | Sword fighting | Bamboo sword (shinai) strikes, footwork | Discipline, reaction time |
| Filipino Martial Arts | Philippines | Weapons + empty hand | Stick/knife work, empty hand flow | Weapons awareness, flow |
| Capoeira | Brazil | Movement + kicks | Acrobatic kicks, sweeps, music, dance | Movement, culture, flexibility |

---

## Choosing Your First Martial Art

### Decision Framework

```
IF YOUR PRIORITY IS SELF-DEFENSE:
  Top choices: Krav Maga, BJJ, Muay Thai, MMA
  Reasoning: These arts pressure-test techniques against resistance

IF YOUR PRIORITY IS FITNESS:
  Top choices: Muay Thai, Boxing, Kickboxing, Capoeira
  Reasoning: High-calorie burn, full-body conditioning

IF YOUR PRIORITY IS DISCIPLINE AND TRADITION:
  Top choices: Karate, Taekwondo, Judo, Kendo, Aikido
  Reasoning: Structured belt systems, philosophy, cultural depth

IF YOUR PRIORITY IS COMPETITION:
  Top choices: BJJ, Judo, Boxing, Muay Thai, Wrestling, Taekwondo
  Reasoning: Well-established competition circuits at all levels

IF YOU HAVE PHYSICAL LIMITATIONS:
  Joint issues: Avoid heavy grappling; consider Tai Chi, Aikido
  Back problems: Avoid wrestling/judo throws initially; try boxing, karate
  Older beginner: Tai Chi, Aikido, BJJ (controlled pace), Karate
  Smaller build: BJJ (leverage-based), Judo, Aikido

FOR CHILDREN (5-12):
  Top choices: Karate, Taekwondo, Judo, BJJ
  Reasoning: Structured environment, discipline, anti-bullying confidence
  Look for: Kid-specific programs with qualified youth instructors
```

---

## Evaluating a School or Dojo

### What to Look For

```
GREEN FLAGS:
[ ] Clean, well-maintained training area
[ ] Qualified, credentialed instructor
[ ] Clear lineage (who did the instructor train under?)
[ ] Structured curriculum with defined progression
[ ] Welcoming atmosphere for beginners
[ ] Offers free trial class or observation
[ ] Students of various skill levels training together respectfully
[ ] Reasonable contract terms (month-to-month ideal)
[ ] Instructor demonstrates techniques and explains why
[ ] Safety equipment available and required for sparring
[ ] Warm-up and cool-down included in class
[ ] Students appear to enjoy training

RED FLAGS:
[ ] Long-term contracts required up front
[ ] High-pressure sales tactics
[ ] Instructor cannot explain lineage or credentials
[ ] No sparring or live drilling (theory only)
[ ] Unrealistic claims ("deadly in 3 months")
[ ] Guaranteed black belt in a fixed time
[ ] Excessive testing fees for belt promotions
[ ] Instructor never trains or demonstrates
[ ] Unsanitary facilities
[ ] Culture of bullying or excessive aggression
[ ] No insurance or waivers
[ ] Students appear fearful rather than respectful
```

### Questions to Ask Before Joining

```
1. What is your instructor's background and lineage?
2. Can I take a trial class before committing?
3. What are the contract and cancellation terms?
4. How often are classes held for my level?
5. What is the belt/rank progression timeline?
6. Are there additional fees for testing, equipment, or events?
7. What safety rules are in place for sparring?
8. What is the student-to-instructor ratio?
9. Do you offer classes for my age group and fitness level?
10. What does a typical class look like?
```

---

## Training Safety Fundamentals

### Injury Prevention

```
BEFORE TRAINING:
- Arrive 10-15 minutes early for warm-up
- Dynamic stretching (never cold static stretching)
- Communicate injuries to your instructor and partners
- Wear appropriate protective gear
- Remove all jewelry
- Trim fingernails and toenails
- Stay hydrated throughout class

DURING TRAINING:
- TAP EARLY AND OFTEN (in grappling, tap when you feel the submission)
- Never "tough out" a joint lock or choke
- Communicate with your partner about intensity
- If something hurts beyond normal training discomfort, STOP
- Respect skill-level differences when sparring
- Control your techniques (power does not equal skill)
- Support your partner's learning, not just your own

AFTER TRAINING:
- Cool-down and static stretching
- Ice any sore joints within 20 minutes
- Note any unusual pain for the next 24-48 hours
- Rest at least 1-2 days between intense sessions when starting
- Eat protein-rich recovery meal within 60 minutes
```

### Essential Protective Gear by Art

| Art | Required Gear |
|-----|--------------|
| Boxing | Hand wraps, gloves (12-16 oz), mouthguard, headgear (sparring) |
| Muay Thai | Hand wraps, gloves, shin guards, mouthguard, cup |
| Karate | Mouthguard, hand pads, foot pads, shin guards, cup |
| Taekwondo | Chest protector (hogu), headgear, forearm/shin guards, mouthguard |
| BJJ | Rash guard or gi, mouthguard, ear guards (optional), cup |
| Judo | Judogi (uniform), mouthguard |
| MMA | MMA gloves (4-6 oz), shin guards, mouthguard, cup, headgear |
| Kendo | Full bogu (armor set), shinai, keikogi and hakama |

---

## Belt and Rank Progression

### Common Belt Systems

```
KARATE (Traditional):
White → Yellow → Orange → Green → Blue → Brown → Black (1st-10th Dan)
Time to black belt: Typically 4-6 years of consistent training

TAEKWONDO (Kukkiwon/WTF):
White → Yellow → Green → Blue → Red → Black (1st-9th Dan)
Time to black belt: Typically 3-5 years

BRAZILIAN JIU-JITSU:
White → Blue → Purple → Brown → Black
Time to black belt: Typically 8-12 years (longest of common arts)
Stripe system: 4 stripes on each belt before promotion

JUDO:
White → Yellow → Orange → Green → Blue → Brown → Black (1st-10th Dan)
Time to black belt: Typically 4-7 years

NOTE ON BELT TIMELINES:
- These are AVERAGES for consistent training (3-4x per week)
- Quality schools do not rush belt promotions
- A black belt signifies proficiency, not mastery
- Be wary of schools guaranteeing belts in specific timeframes
```

---

## Training Philosophy

### Principles Across Martial Arts

```
MUSHIN (No Mind):
Empty your mind of ego and preconceptions.
React naturally without overthinking. The goal of drilling
technique thousands of times is to make it instinctive.

KAIZEN (Continuous Improvement):
Focus on getting 1% better each session.
Do not compare yourself to others, only to your past self.
Progress is not linear; plateaus are normal and necessary.

SHOSHIN (Beginner's Mind):
Approach every class as if it were your first.
Senior practitioners who stop learning stop growing.
Every training partner has something to teach you.

ZANSHIN (Continued Awareness):
Maintain awareness before, during, and after technique.
Stay alert and present throughout training.
This awareness translates to daily life.

RESPECT AND HUMILITY:
- Bow when entering and leaving the training space
- Thank your training partners after every round
- Senior students help junior students
- The best martial artists are often the most humble
- Technique over strength; skill over aggression
```

### The Progression of Learning

```
STAGE 1: Unconscious Incompetence (Beginner)
You don't know what you don't know.
Focus: Show up, learn terminology, survive each class.
Duration: First 1-3 months.

STAGE 2: Conscious Incompetence (Novice)
You know what you should do but cannot execute consistently.
Focus: Drill fundamentals, develop muscle memory.
Duration: 3-12 months.

STAGE 3: Conscious Competence (Intermediate)
You can execute techniques when thinking about them deliberately.
Focus: Timing, combinations, strategy, live application.
Duration: 1-3 years.

STAGE 4: Unconscious Competence (Advanced)
Techniques flow naturally without conscious thought.
Focus: Refinement, teaching others, developing personal style.
Duration: 3+ years of consistent training.
```

---

## Home Practice Guidelines

```
WHAT YOU CAN PRACTICE AT HOME:
- Shadow boxing / shadow sparring (technique without partner)
- Forms/kata/poomsae (if learned in class)
- Footwork and movement patterns
- Solo drills (e.g., shrimping for BJJ, bag work for striking)
- Flexibility and mobility work
- Conditioning (push-ups, squats, core work)
- Visualization of techniques and sequences
- Balance training

WHAT YOU SHOULD NOT PRACTICE AT HOME:
- Techniques not yet learned from an instructor
- Sparring without protective gear
- Joint locks or chokes on untrained partners
- Throws on hard surfaces without mats
- Anything involving weapons without proper training

SOLO TRAINING ROUTINE (30 minutes):
1. Warm-up: Jump rope or jogging in place (5 min)
2. Shadow work: Practice basic combinations (10 min)
3. Forms/kata: If applicable (5 min)
4. Conditioning: Push-ups, squats, burpees (5 min)
5. Flexibility: Static stretching, hip mobility (5 min)
```

---

## Cross-Training Benefits

| Primary Art | Recommended Cross-Training | Why |
|-------------|---------------------------|-----|
| Boxing | Wrestling or BJJ | Adds ground defense |
| BJJ | Wrestling or Judo | Improves takedowns |
| Muay Thai | BJJ | Covers the ground game |
| Karate | Judo or BJJ | Adds grappling to striking |
| Taekwondo | Boxing | Improves hand techniques |
| Wrestling | Striking art (boxing/Muay Thai) | Adds striking to grappling |
| Krav Maga | BJJ or Judo | Deepens grappling skills |

---

## Physical and Mental Benefits

```
PHYSICAL BENEFITS:
- Cardiovascular fitness improvement
- Full-body strength development
- Improved flexibility and mobility
- Better balance and coordination
- Weight management (400-800 cal/hour depending on art)
- Improved reflexes and reaction time

MENTAL BENEFITS:
- Increased confidence and self-assurance
- Stress relief and emotional regulation
- Improved focus and concentration
- Discipline and consistency habits
- Resilience through controlled adversity
- Community and social connection
- Goal-setting through belt progression

FOR CHILDREN SPECIFICALLY:
- Anti-bullying confidence (not aggression)
- Respect for authority and peers
- Improved school focus and behavior
- Physical activity in a structured environment
- Conflict resolution skills
- Perseverance through challenges
```

---

## Output Format

When recommending a martial art or program, present it as:

```
MARTIAL ARTS RECOMMENDATION
Primary Goal: [Description]
Fitness Level: [Current level]
Availability: [Days per week]
Limitations: [If any]

RECOMMENDED ART(S):
1. [Art] - [Why this fits your goals]
   Style: [Striking/Grappling/Mixed]
   Intensity: [Low/Moderate/High]
   Time to proficiency: [Estimate]

WHAT TO EXPECT IN YOUR FIRST MONTH:
[Week-by-week breakdown]

SCHOOL EVALUATION CHECKLIST:
[ ] [Criteria specific to the recommended art]

BUDGET ESTIMATE:
Monthly tuition: $[Range]
Initial gear: $[Range]
Testing fees: $[Range per year]

TRAINING SCHEDULE SUGGESTION:
[Recommended weekly plan]
```

## Example

**Input:** "Help me get started with martial arts guide"

**Output:** A structured martial arts guide plan tailored to the user's specific situation, following the process outlined above.

## Edge Cases

- **Incomplete information:** Ask clarifying questions before proceeding. Do not assume details the user has not provided.
- **Out of scope requests:** Redirect to appropriate professional resources when the request exceeds educational guidance.
- **Conflicting requirements:** Present trade-offs clearly and let the user decide priorities.
