While other martial arts train with a variety of weapons, Iaido focuses solely on the practice of the sword. But what if you have no opportunity to use it? What about when you’re traveling? How can you practice if space is limited, or if you “don’t have time”? Are there exercises that can support Iaido training?
Many Demands
Every experienced budoka knows that true, long-term training in Japanese martial arts is comprehensive. Kata are designed to explore every dimension of body, mind, and being. Imbalances will, and must, be corrected. It’s not enough to be physically strong if you’re lacking in wisdom. That said, a careful, even scientific, analysis can highlight specific requirements for kata practice. This analysis can help us find substitute exercises to support Iaido training.
Body first
The first thing an Iaido practitioner discovers is the physical demands of training. There are many ways to supplement and strengthen this aspect.
Pilates Workout. Surprisingly effective for Iaido. Pilates is popular with dancers who want to strengthen and control their core and movement axis. In Pilates, the core is called the Powerhouse—quite close to the Japanese concept of Hara. Practicing Pilates once or twice a week can be a valuable complement to Iaido. You’ll find plenty of Pilates exercises in books, podcasts, or classes.
Weight Training. Working with weights is increasingly popular. In martial arts circles, kettlebells are currently all the rage. This free-weight training tool (careful—get proper instruction!) demands precise coordination of muscles within functional movements—exactly what we aim for in Iaido. Classic weight training in a gym is also useful. Couldn’t you just use that time for actual Iaido? Well, yes—but jokes aside, strong muscles support Iaido… up to a point. As they say: what good are giant tractor tires if the farmer never drives onto the field? Lifting builds strength (and maybe a bit of ego), but not agility. Overdo it, and you’ll get strong, but slow and stiff — plus, sports injuries are always a risk.
Stretching. If you know which parts of your body are tight, stretching can be a pleasant companion exercise. However, the effectiveness of stretching is currently under debate—even the once-vilified “bouncing” stretches are being reconsidered. Fascia training is the current star of the show, from foam rolling your calves into submission to targeted fascial stretching. But here too, doubts are creeping in. Why not try Yoga for flexibility? Absolutely—but hypermobility comes with its own problems. The truth is: some exercises feel great and genuinely loosen the body. Find the ones that work for you. Physical therapy exercises should be used with caution—they often target areas that are better left alone unless there’s a specific need.
Coordination and endurance training can be woven into daily life. Take the stairs instead of the elevator, cycle instead of driving, walk or jog on uneven terrain. For more challenging coordination, try skating or horseback riding (and yes, wouldn’t Iaido training just feel better already?). Cross-training can also be rewarding—this might include unarmed Japanese arts like Karate, or, when taught seriously, Chinese movement systems that can enrich your body mechanics, from the strict Xing Yi to the soft Tai Chi and even softer Qi Gong.
Mental training is part of Iaido. Spiritual School is an integral part of Iaido in the sense of the Confucian concept of Bunbu (文武): the unity of brush and sword, meaning the combination of intellectual cultivation and martial skill. There are many ways to “further your education” here. Reading books on Iaido, Kendo, and martial arts can be valuable—though words can be misleading. An Iaidoka should build personal experience, not just think about it. Reading is therefore best seen as ranging from amusing to mildly helpful. More valuable are Zen-related practices like Zazen (seated meditation), Chadō (the Way of Tea), Sumi-e (ink painting), or Shodō (calligraphy). These have a direct connection to Iaido—the action is immediate and leads to integrated focus. But beware: many paths can also lead you far from the point.
Suburi drills can isolate technically important aspects of kata. Cutting movements can be practiced effectively with a Suburito (a heavy practice bokken). Some people even pack a bokken for their vacation—though airport security might have questions.
Conclusion
Some aspects of Iaido can be practiced in other ways, either as substitutes or complements. Choose the exercises that suit you. But don’t forget: the heart of Iaido is practicing Iaido itself. You can only truly learn Iaido through the actual execution of Iaido kata.