The tale of the hare and the tortoise has a long running history advising people to work toward their goals steadily instead getting lazy, in many interpretations. The goal of a well-rounded martial artist is multi-fold. So, let’s begin with speed.
There are different types of speed, apart from slow, medium and fast. These speeds are defined by J. Barnes in his book Speed: Learn How to Double Your Fighting Speed Within Weeks. Under his interpretation there are adaptation, initiation, movement, extension, retraction, repetitive, flow and alteration.
As discussed in his book, a large component to increasing speed within in individual is their ability to relax and control their mind and emotions. By doing this, people are more readily adaptable to their circumstances and are able to move more swiftly.
“In order to perform effectively, you need to have control over your actions,” writes Ashley Martin in The Complete Martial Arts Training Manual: An Integrated Approach. “If you lose that control because you are afraid of your opponent then you are going to be unable to act when you need to.”
At the Korean Martial Arts Centre, we strive to teach students how to react quickly and appropriately using a number of scenarios and training measures, such as striking and attack drills, sparring, distraction tactics, defensive tactics, control and more.
Another way to begin learning how to relax is through meditation. This act is simple and allows people to clear their minds, control their breathing and focus.
A very easy way for on a first attempt at meditating is to sit comfortably, it does not need to be cross-legged, and eyes close. Take several deep breaths and clear thoughts, if a thought comes simply allow it pass through before clearing it away. In other words, accept it and let it go.
Next, imagine a large, empty, black space. At the center of the space is a flame. “Move” closer and it sways forward and backward with controlled breaths. After a few minutes, slowly move away from the flame and eyes open.
Many trainers consider relaxation essential to gaining speed for a wide variety of sports. Nick Curson was featured on a podcast by BenGreenfieldFitness and they discuss various aspects of training that can hinder or help athletes obtain their goals.
“Play at the speed of sport or greater,” Curson recommends on the podcast.
He also goes on to say that having the body be able to coordinate its muscles is far better than having bulk. Furthermore, he says the relaxation and harmony of muscles will only allow the athlete to strike with as much force as they are able to relax.
“If the muscle doesn’t relax quick enough, you’ll never be able to contract it fast enough,” Curson says.
Clearsilat.com released an article that further encourages relaxation, saying it is practically a criterion to speed, “it doesn’t matter how much other speed training you do. If you are tense you cannot be fast.”
That notion of speed also lies in the body itself through muscles. The human body has different types of muscle fiber: slow twitch and fast twitch. Those two categories can be broadened into smaller, more specific classes.
Slow twitch muscles last longer and are designed for long-distance and endurance use. They use fat stores (and are oxidative) to help keep them going. They have a smaller diameter than fast twitch muscles. Furthermore, according to greatist.com, women are more likely to have these types of muscle fibers throughout their bodies than men.
Fast twitch muscles are predominately used for sudden and extreme bursts of energy. There is a higher output of power but they tire much faster than slow twitch. This range of muscle fiber can be broken into two categories: oxidative-glycolytic and non-oxidative.
Josh Williams explains that fast twitch muscles can be developed faster than slow twitch because this muscle group is able to “contract 10 times faster.” He also says that building these muscles will increase sprinting time and allow the individual more power.
Controlling individual energy, or Ki, will also have great impact. The energy that courses through the human body allow the practitioner to use their energy accordingly.
“I believe the control and use of the adrenaline rush is, in fact, the same inner power that is known in martial arts circles as Ki or Chi,” J. Barnes writes. “Having control of your Ki allows you to instantly cut off the adrenaline flow and avoid inflicting unnecessary harm or injury on your attacker or opponent.”
The KMAC furthermore incorporate meditative and breathing techniques into classes as a means of relaxation and Ki control. These lessons assist students in reacting faster and with control over their mind and emotions, another form of harmony.
“Slow is steady, steady is fast,” is a common saying that students hear from instructor Michael Corradetti.
The idea is that by moving slowly you are in control and that control will make your actions steadier. When you move steadily you begin to move quickly, without tiring yourself.
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