Building the Team
Corporate Program
Real People, Real results
Read real stories from corporate professionals who’ve experienced the benefits of martial arts. From increased focus to better teamwork, these individuals share how martial arts has made a positive impact on both their work and personal lives.
Stress Relief Martial Arts Program
“Flow & Focus”
1. Warm-Up & Breath Control (10-15 Minutes)
Objective
Prepare the body and mind, focusing on releasing physical and mental tension.
Exercises
- Dynamic Stretching: Gentle, full-body stretches to reduce stiffness, emphasizing shoulders, neck, hips, and lower back.
- Breath Control Exercise: Introduce diaphragmatic breathing (belly breathing) with slow inhales and exhales to calm the nervous system. Practice 4-5 minutes of focused breathing to promote relaxation and prepare for training.
2. Mindful Movement Drills (20 Minutes)
Objective
Improve body awareness and release tension through structured, rhythmic movements.
Techniques
- Tai Chi-inspired Flow Movements: Practice slow, controlled movements that build mind-body connection. Use simple Tai Chi forms like Wave Hands Like Clouds and Grasp the Bird’s Tail.
- Basic Shadowboxing: Focus on relaxed, fluid punches, moving at 50% intensity. This helps channel energy outward and clears mental blocks. Use repetitive combinations that flow naturally, like jab-cross-hook, with controlled breathing.
3. Grounded Focus and Pressure Relief (15 Minutes)
Objective
Release tension through grounded techniques that provide a sense of stability and calm.
Exercises
- Bodyweight Pressure Holds: Practice basic Jiu Jitsu pinning techniques, like side control or mount, to understand the pressure and feel secure on the ground. These techniques encourage relaxation and groundedness.
- Gentle Bodyweight Resistance Work: Perform light push-ups and squats focusing on form, not speed or strength, which helps center the body and mind.
4. Meditation & Cool-Down (10 Minutes)
Objective
Finish the session with deep relaxation and a sense of inner peace.
Techniques
- Seated Meditation: Begin with 5 minutes of silent or guided meditation, focusing on breath awareness. Encourage participants to let go of any remaining tension with each exhale.
- Progressive Relaxation: Starting from the head and moving down to the feet, guide participants to contract and then release different muscle groups, consciously letting go of tension in each area. Weekly Structure
- Session Frequency: 2-3 times per week.
- Progressive Elements: Each week, increase focus and control in techniques, as well as introduce new, simple movements to build up relaxation, discipline, and resilience.
Optional Additions
For advanced practitioners, incorporate light sparring or pad work, focusing on fluid movement rather than intensity.
Expected Benefits
- Physical: Reduced tension, improved flexibility, enhanced core strength.
- Mental: Greater focus, reduced stress, increased sense of calm.
- Emotional: Improved confidence, resilience to stress, and a feeling of accomplishment.
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Corporate Member Stories
Before Joining the Dojo
* What challenges or goals led you to seek out martial arts training?
“I have always been interested in martial arts, but the main reason I started was to reduce stress.”
* How did you feel about your fitness and stress levels before joining the dojo?
“My fitness level was already pretty good before because I did strength training and cardio, but it improved even more with martial arts. My stress level, on the other hand, was not good.”
* Were you looking for a way to improve work-life balance, relieve stress, or build physical fitness?
“I was looking for a way to relieve stress.”
Impact on Professional Life
* Have you noticed any changes in your work performance or stress levels since you started training?
The training has made me much calmer and I can deal better with stressful situations.”
* How has martial arts helped you manage work stress or achieve work-life balance?
“Martial arts help me to concentrate on myself and reduce tension on a stressful day. I have become much more resilient.”
* Have you seen any improvements in focus, productivity, or mental clarity at work?
“I find it easier to concentrate on something and I am not as easily distracted anymore.”
* Have your colleagues or employees noticed any changes in your demeanor or performance?
“My colleagues have often asked me how I manage to stay so calm when dealing with difficult clients.”
Final Recommendations
* Would you recommend our dojo to other corporate professionals? Why?
“I would definitely recommend the dojo because it is a place where you can develop both physically and mentally at a high level. Because of that and the family atmosphere, it has become my second home.”
* What advice would you give to someone considering martial arts training as part of their personal wellness or professional development?
“Just do it!!! I couldn’t imagine my life without martial arts.”
Experience with the Dojo
* What was your first impression of our dojo and its programs?
“The first impression of the dojo and the programs was excellent. I knew immediately that I was in the right place.”
* How do you find the environment and structure of the classes? Are they convenient for your work schedule?
“The environment and structure of the classes are perfect for me. I come to training straight after work, sometimes I train before work too.”
* What specific aspect of training (e.g., technique, self-defense, stress relief) has been the most beneficial for you? “The most beneficial aspect of the training has been the stress relief. No matter if i had a stressful day at work or are stressed at home, as soon as i get on the mat, i forget all about it.”
* How does your experience here compare to other wellness or fitness programs you’ve tried?
“Compared to other fitness programs, the focus here is not only on physical fitness, but also on mental fitness.”
Team and Leadership Benefits
* If you participated in a team-building session or corporate wellness program, how did it impact your team’s communication, collaboration, or morale?
“During team building sessions, I try to stay calm, relaxed and focused and motivate my colleagues.”
* How has martial arts training influenced your leadership skills or ability to handle workplace challenges?
“Through martial arts training, I have become calmer and more relaxed in conflict situations and this also has an effect on my colleagues. Communication is easier and cooperation is more harmonious.”