Build Endurance for Kendo with Tempo Training

Imagine: You're 45 minutes into practice, and while your mates are breathing hard and their technique is getting sloppy, you're still moving with crisp precision. Your strikes are sharp, your footwork is clean, and you've got gas left in the tank.

This isn't a fantasy scenario. It's what happens when you train your body's endurance systems the right way.

What I hear all the time is: "I start strong, but halfway through practice I'm gassed." Sound familiar?

The issue for today’s topic isn’t assuming that one is out of shape, although one could be. Something to consider is that many people think cardio is the only way to build endurance. They hit the treadmill or bike, thinking more huffing and puffing equals better stamina.

But the thing is… kendo demands a specific type of endurance. You need sustained power, not just the ability to jog for 30 minutes.

Enter the Tempo Method

The Tempo Method is a resistance training technique that's effective for building the type of endurance that actually transfers to kendo performance.

Instead of just trying to pump more oxygen to your muscles (like traditional cardio), this method teaches your muscles to use oxygen more efficiently. Think of it as upgrading your engine's fuel efficiency rather than just adding a bigger gas tank.

Why This Works for Kendo

Your muscles have two main types of fibers: fast-twitch (for explosive power) and slow-twitch (for endurance). Most kendoka probably haven’t given much thought to what kind of muscle fibers they’re training. But a lot of what we do in kendo, like quick strikes and fast footwork, naturally leans on fast-twitch muscle activity.

When you strengthen these slow-twitch fibers, you get:

• Longer-lasting stamina during practice
• Faster recovery between intense exchanges
• Better technique when fatigue sets in
• More consistent performance throughout tournaments and practice

How to Use the Tempo Method

The idea is simple: slow down your lifting to create a specific training stimulus.

By deliberately controlling the speed of each repetition, your body adapts by becoming more efficient at using the oxygen that's available.

Here's exactly how to implement it:

The Setup:

• Choose 3-4 compound exercises (squats, deadlifts, bench press, rows, etc.)
• Do this once per week as part of your regular training
• Use a weight that's about 75% of your normal working weight

The Method:

• Tempo: Beginners or those who have never had a strength coach can start with 4 seconds total per rep (2 seconds up, 2 seconds down) and progress to 6 seconds and 8 seconds over the months. 
• Sets: 3-5 sets of 8-10 reps
• Rest: 3-5 minutes between sets for a full recovery
• Activity during rest: Light movement like walking or gentle stretching

The first few reps will feel almost easy. By rep 6-8, you should feel a deep burn in your muscles. The feeling that your muscle group is actually doing something by the end of the set is the productive discomfort of your muscles adapting to use oxygen more efficiently.

Making It Work in Real Life

Start with just one session per week. Pick a day when you're not doing kendo practice, and treat this as your endurance-building session.

Most people see improvements in their kendo endurance in 4 weeks of consistency.

Building real endurance for kendo is about training your muscles to work more efficiently with the oxygen they have available, not just learning to run for longer distances.

The Tempo Method gives you a specific, practical way to do exactly that. Try it for a month and see if your next long practice session feels a little easier than a month ago, and a bit more enjoyable :)