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Pat's
Training Blog, Part 1 |
Go to
Part 2 |
Until I get the Plato's Academy
website up (which will be a while, I am sure), I will try to
provide training tips and information whenever possible. As I
present my own workout program I will include descriptions of
why I proceed as I do in terms of training.
Current
Physiological (Fitness) Measures
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Age |
48 |
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Height |
67" |
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Weight |
160 lbs. + 2 lbs |
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Body Composition |
7% + .05% |
This number represents the
percentage of total body weight that is fat weight.
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VO2max |
53.07 ml/kg.min |
VO2max is the best measure
of aerobic capacity. |
|
Max Hr |
181 |
My maximum heart rate was
determined using the iMETT. This provides a more precise
measurement. However, for the most part and for most
martial artists, the Max Hr is estimated using a basic
formula. |
|
Resting Hr |
51 |
Resting heart rate is an
important measure for two reasons. First, as your
aerobic endurance improves from training, you should see
your resting heart rate go down, so it is a good
indicator of aerobic adaptation from training. Second,
it is a good indicator of overtraining. |
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Hr Deflection
point |
171 |
Good estimate of anaerobic
threshold, or the highest intensity you can train at
without getting lactate (lactic acid) build up. It
typically corresponds to a blood lactate of about 4
millimoles per liter. See below for further explanation
of the heart rate deflection point. |
Training Targets
(Goals)
My current training
targets or goals have developed through years of training.
Unquestionably they have changed over the years as my interests
and foci have also changed. Your goals should be based on your
interests, abilities, fitness level, time available for
training, and availability of equipment/facilities. If these
seem familiar to the questions I stated you need to answer when
developing your training program, they are the same. These
factors influence pretty much every aspect of your training.
Personally, I have
developed my aerobic capacity (as measured by VO2max - see
above) to a level that I feel is more than adequate for my
martial arts training and for future competitions. My current
VO2max places me in the 99 percentile for my age group and in
the 90percentile across all ages. As such, my program focuses on
maintenance training for aerobic capacity.
Muscular strength,
muscular endurance, and flexibility are similar to aerobic
capacity in terms of my current levels. Again, since they are
more than adequate for training and competition, I focus on
maintenance in my program. The weight training program I use
will produce some strength gains over time, but is primarily
designed to meet my target goals (see Part 2 of my
training blog for specifics of my weight training program).
While on the topic
of muscular strength, remember that, in simple terms, muscles
have two primary attributes, force of contraction and rate of
contraction. Any given muscle functions on a spectrum from
maximal force of contraction (maximum strength) to maximal rate
of contraction (highest speed of movement). This spectrum could
be labeled the "power spectrum".
You can produce a
great force of contraction but as you approach the maximal
contraction, the speed at which you can produce the contraction
slows down. The opposite is also true. You can produce a high
rate of contraction (high speed of movement), but as you
approach your fastest speed for any given movement, the force of
contraction must decrease.
One cannot have a
maximal rate of contraction and a maximal force of contraction
at the same time. Basically, there is a trade off between speed
and strength. As such you must determine where on the power
spectrum you want to focus your training. For me, I feel I have
good force of contraction, so my current training program
focuses on further developing farther towards the speed-power
end of the power spectrum.
So, my overall
goal for my training program is to improve my speed without
sacrificing the pre-developed force of contraction. From this
objective, I develop my target goals, which all me help to work
towards my overall goal.
Finally, a note
about one's goals. Whatever you determine your goals to be, they
must be measurable. If you state that one of your goals is to
increase speed but you have no objective method that can
actually measure the speed of your technique, then it is, for
all intents and purposes, a useless goal. Subjective evaluation
(e.g., "I know I am punching faster because I know it", or "I
feel I am punching faster") is not a valid method to measure
improvement of your speed.
If one is to engage
in training "scientific streetfighting", "scientific martial
arts", or "scientific combat sports" , then one must employ the
methods of science available or they are just blowing smoke.
Using methods of training from 40 years ago may have some
nostalgic or historically significant
Objective evaluation
or testing is the cornerstone of science in general, and sports
science specifically. If you can't objectively test claims like,
"a particular technique is the fastest", or this method of
execution is the produces the most power", and those test cannot
be repeated, then the claim is invalid. And, because someone has
used a particular technique in a given situation, does not
scientifically validate the technique. it only means in that
circumstance, under those specific conditions, that technique
was effective. that is called a testimonial and isn't science.
Target 1 - Increase
lactate tolerance
Power, and especially
speed-based power, requires energy which is produced
anaerobically. Anaerobic energy production occurs when your body
uses carbohydrates to produce energy without using oxygen in the
process. One of the by-products of anaerobic energy production
is
lactate, (which is also known as lactic acid when it occurs in the
muscles) is found in the blood. While it serves several roles, too much lactate
build up (accumulation) impairs the functional capacity of the
muscles, decreasing every performance attribute.
The point at which your body is exercising at its highest level
and yet is not producing too much lactate is the anaerobic
threshold.
One easily accessed measure that corresponds to the anaerobic
threshold is the heart rate deflection point.
Increasing the heart rate deflection indicates an improvement in
lactate tolerance, which translates to the ability to train and
perform at greater intensities.
This is accomplished through
training intensities of
89-100%. Training at these intensities through the use of
interval methods raises the anaerobic threshold, improves
lactate clearance, and provides the ability to
perform at a much higher intensity.
Heart rate deflection and maximal lactate steady
state provide the measures through which lactate tolerance may
be assessed.
Heart rate deflection (HRdefl)
is a measure lactate accumulation during intense exercise.
We know that heart rate
deflection
correlates with the
anaerobic threshold and both correspond to a blood lactate of about 4 millimoles per liter.
Training
at this intensity can be maintained for a long period of time,
upwards of 1.5 hours, because the production of lactate equals
its elimination in the body.
Similarly, the
maximal lactate steady state
(MLSS) is the greatest intensity that a martial artist can train
and/or perform at without lactate accumulating above the
anaerobic threshold.
Sport-specific
performance capacity could be defined as the intensity that is
reached at the heart rate deflection and anaerobic threshold.
It is an important indicator of the fighter's capacities. Any
improvement or increase of this intensity will also improve performance capacity.
Recovery
workout an intensity that keeps lactate content below 2 millimoles per liter.
High-intensity interval
workouts produce high lactate levels, usually far beyond 4 millimoles. The effect of
such high-intensity interval training will be that the lactate curve
shifts to the right (i.e., lactate tolerance increases).
Target
2 - Increase speed and speed-based power
Increasing speed and speed-based
power can be accomplished in several ways, the most basic is
through repetition of the technique you are trying to improve.
This helps facilitate development of neuromuscular efficiency
which will increase speed of performance. Repetition on solid
targets and in the air as fast as possible will improve speed of
contraction to a point, as long as proper form is maintained.
The enhancement of solely speed through this means has a fairly
quick drop-off in terms of improvement and is limited for more
advanced practitioners. Many seasoned practitioners are locked,
or perhaps trapped, in the endless cycle of repetition which
will not enhance speed or speed power. Further, attempts to use
this method to enhance performance by executing the technique
with greater velocities without concurrent and appropriate
neuromuscular methods often results in decreasing skill
performance.
Initially, the use of
repetition-based training is the most efficient method for
developing speed and speed-based power and is essential to the
development of skill attributes. Using this method however will,
after a period of time, result in the individual having
developed the maximal rate of contraction possible for that
technique. At this point, continued repetition-only training
will not further enhance the technique. Additional supplemental
and qualitative training methods are essential if one wishes to
further develop the speed and/or speed-power of the technique.
To that end, I include several forms
of supplemental training in my program. One is in the form of an
extensive weight training routine, my weight program combines
the BFS program and a variable velocity program. You can find
more detail about my weight training program in part 2 of this
training blog. Other supplemental routines in my training
program include plyometrics, agility, and explosive
contraction circuits. These routines develop various aspects of
muscle force and speed of contraction, as well as enhancing
stamina.
Another method I use in my personal
training is qualitative and quantitative kinematic analyses of
technique can be used at all levels of skill development but are
particular crucial for advanced stages of skill development.
Without the "third" eye of kinematic analysis, it is
extremely difficult to educe the extraneous and non-essential
aspects of a given martial arts technique. Research has
demonstrated that at the higher levels of skill performance even
the most experienced coach or teacher is often unable to
identify such minute flaws in the performance of elite athletes.
Other advanced methods are used in
sports which are speed/speed-power-based. I adapted and
developed protocols for applying these methods to martial arts
training. The literature seems to indicate that no one else, at
least publically, is or has applied these methods to martial
arts and combat sports. These include, 1) Surface Electromyographic
Biofeedback (sEMG) which is a method that functions
to reduce antagonistic tension and resistance
allowing for more of the force generation from the
agonist muscle to translate into the speed and power
of the technique; and 2) Assistive
Training which utilizes various
types of resistance bands, to increase a muscles
speed of contraction beyond what the muscle is
capable of on its own. This results in the
muscles adapting and being able to produce
greater rates of contraction (speed).
Target 3 -
Decrease response time
Response time is
a vital attribute for a martial artist and/or combat
athlete. Response time equals reaction time plus movement
time. Reaction time is the time between perception of a
stimuli and beginning of the movement. Movement time is the
time between the beginning of the movement to its
completion.
Several methods
can be used to reduce movement time (one wants to reduce
response time, the lower, the faster). Initially, one can
practice the technique repeatedly and develop better
neuromuscular skill. Repetition also helps you to eliminate
the various distractions (sensory) that slow your reaction
time down. However, after that, basic drills that only
require execution of the skill in response to a partners
command of action will not result in a reduction in response
time. More sophisticated, technology-based methods are
required for further reduction in response time.
For this
purpose, I designed and built two martial arts-specific
light boards. One has multiple (1-6) randomly blinking
lights paired with striking targets and provides visual
response training. The second light board has a single light
paired with either a spring leg and power punch pad (one at
a time). this provides SDA (single direct attack) response
training.
I also use the
Xavix PowerBoxing video game for visually-specific response
training. Coupled with a video projector allows for a
life-size simulation.
Training
Facilities and Equipment
I am fortunate
to have several locations at which to train. These include:
1) Plato's Cave
(converted garage at my house, see the About section for a
description of equipment available there)
2) The Columbia
Athletic Club fitness center, which includes a boxing room
and an extensive free-weight room
3) The College
Gym and Fitness Center with open & auxiliary gyms, heavy bags, pads, mats, and weight room
4) Personal
Training Room.
In addition to the thai bag, teak mook jong, speed bag, and
top/bottom bag immediately available to me out in the Cave,
I have an extremely well equipped training room in my house.
And no, you can't workout in my training room.
In the training
room I have the following specialized training
equipment my training room in the basement of my house, most of
which I designed and built. I will have photos of the
equipment I mention below when I can. Don't hold your
breath on the photos, though, since the rest of the website
comes first. If you're interested in seeing something, ask
during class and I will take you and show it to you. If you
are interested in a particular piece of training equipment,
let me know and I will give you the company to order from or
i will give you the plans for how to build it.
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mook jong
Traditional Wing
Chun dummy with schedule 40 PVC body and
standard mook jong arms and leg.
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modified bob bag with spring arms
Uses a standard BOB
bag body mounted on a secured spring base with
four removable and adjustable-position spring
arms.
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focusmaster
Designed and built
based on the specs from www.focusmaster.com and
modified for my personal needs and preferences.
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power punch pad
Designed and built
based on the specs of Bruce Lee's original power
punch pad.
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finger jab head pad
Designed and built
based on the specs of Bruce Lee's original power
punch pad and modified with a BOB bag head as
target for precision punching and finger jab
practice.
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chi sao dummy
Designed and built
using a rotation plate and various
biomechanically placed springs that simulate the
motion of the arms during chi sao.
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chi gerk jong/stop kick jong
Built this in the late
90s and is based on specs
in
Ian Protheroe's, "Wing Chun Technique and
Philosophy" and modified to serve both as a chi
gerk dummy and to allow for practice of the jeet
tek. I have also built a randomly timed light
into the dummy to allow for response time
training with the jeet tek.
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harmonious spring dummy
I designed and built
this after my second seminar with Jesse Glover.
Based on the specs of my chi sao dummy, without
the rolling motion and with quite a bit more
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reaction/response electronic target system
I designed this
piece of equipment with five adjustable focus
mitt-type targets with five randomly flashing
lights
lights mounted to each target. This piece of
equipment can be used either with the targets
attached or with them removed. The lights can be
used as individual reaction stimuli or in any
combination up to all five lights.
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xavix powerboxing video game
Similar to the Wii,
but actually predating it, the Xavix PowerBoxing
includes wireless boxing gloves that are worn
will engaged in this simulation game. Your action
is wirelessly picked up by Optical Sensors that
detect the swing and direction of the PowerBoxing Gloves. Provides a rather
entertaining method of training response time
and conditioning. (http://www.xavix.com/)
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electronically
controlled stretching machine
I designed and built
this machine to allow me to train static, dynamic
resistive, and PNF stretching methods without the
need for a partner and in more technique-specific
and biomechanically correct positions.. A single
switch controls the machine and so minimizes
positional influences that could negatively impact
the range of motion and form during the stretch.
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wall bag
Traditional Wing
Chun wall bag filled with shot.
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rattan ring
Traditional Wing
Chun rattan ring.
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iron palm bag
Traditional iron
palm bag filled with shot.
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finger jab bag
Modified iron palm
bag filled with sand specifically to train
finger jabbing and clawing techniques.
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1" punch machine
Built based on specs
in
Ian Protheroe's, "Wing Chun Technique and
Philosophy".
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TRX professional suspension system
Strap system that
uses bodyweight to create resistance as you
train
(http://www.fitnessanywhere.com/page/000-94127/PROD/TSPABX)
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Korflex System
Uses their patented, VAR, Variable Assisted
Resistance system. Allows for sport-specific skill
practice with variable resistance without the
negative biomechanical impact of weight based
methods. I modified this system for use as a
assistive system which provides a speed of
contraction beyond what the muscle is capable of on
its own and functionally increasing speed of the
technique.
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Versagym Portable Pro
Adjustable Gym
This piece of equipment
uses a strap system which attaches around a closed
door and is completely height adjustable. I use this
for various resistance band- based exercise that
require anchoring.
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Power Bands
Use a variety of
resistances for traditional resistance-based
exercises. I have also developed a protocol for
using them in a series of assistive exercises that
more fully allow for development of speed-based
power.
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UBE (Upper Body
Ergometer)
Provides upper body-specific aerobic and anaerobic
training.
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push up handles
Designed based on
typical push up handle, but modified to allow
for a greater range of motion during push up
push-based exercise and deeper eccentric drop on
upper body plyometric.
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power lung sport
PowerLung breathing
exercises use strength training techniques to
increase lung capacity. Use PowerLung to train
your breathing muscles forgreater
flexibility,endurance,relaxation.
(http://www.powerlung.com/region/us/)
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adjustable
dumbbells
Two dumbbells with 160lbs. of various weight plates.
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grip training equipment
In my training room,
I use a number of different grip training tools.
These include:
- Power System's Grip Bags, 20 & 30 ln
(www.power-systems.com)
- Power System's
Hand/Forearm Blaster
- Power System's Forearm
Exerciser
- Dynaflex Pro (www.dynaflexpro.com)
- Country Technology Pro Power Hand Grip Exerciser
F990 (www.fitnessmart.com)
-
Hammar Sports Vice
Gripper (http://www.hammarsports.com/handstrengthgripstrength.html)
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finger training
- TRX Talon Trainer
- Gripmaster, heavy
tension
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Power Wheel
I use a pair of these, both independently with hands
and feet, as well as with one on both hands and
feet.
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Stability Balls
I use three different
sizes for a variety of exercises. |
Assessments
In addition to basic assessments I
use for my students at the Cave, I use several more advance
methods of assessing the various physiological attributes.
Among these are the
quantitative and qualitative evaluation of your basic
fighting skills using several kinematic analysis methods.
Kinematic skill analyses will be
conducted on the following techniques for each individual:
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- straight lead
- jab
- cross
- lead round kick
- rear round kick
- lead side kick
- rear knee
- lead elbow |
Skills specific to certain curricula (e.g., JKD, FMA, MMA, etc)
will also be assessed. Chck the curricula section for further
information.
I have made some
of the assessments I use in my personal training available
to some of you guys. As your training improves and advances,
more of the assessments will be provided to you.
In addition to regular assessment of your
fitness in the various physiological attributes, we will also be
quantitatively and qualitatively evaluating your basic
techniques. Skill attribution analyses will be
conducted on the following techniques for each individual:
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- iMETT
Metabolic Testing System
- Four-Way Video Analysis System
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. Sony DCR-TRV32O video camera
. Sony DCR-HC2O video camera
. DXG 505 V
video camera
. Aiptek Action HD High Speed video
camera |
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Innovisions
Systems MaxTRAQ Motion Analysis Software
- Pro trainer DV Sports Motion Analysis System
- Lactate
Plus Lactate Analyzer
- Autogenic Systems AT33 Portable Surface
Electromyograph
- Zipocrit
Hematocrit Analyzer
- Omron Body
Composition Analyzer
- Lange Skin Caliper
- Polar SI610 Heartrate Monitor
-
CardioChek Portable Blood
Test System
- Propper Sprio Pet Dry
Spirometer
- Technasport Speed Check Model 7700
- Hitmaster Personal Trainer 3 Zone
Target
- Hitmaster Personal Trainer Single Zone
Target
- Herman Interactive Training System
- Gulick II Tape Measure
- Smedley II Hand Grip Dynamometer
- Back/Leg/Chest Dynamometer |
Go to
Part 2
