Donnie Yen
Martial arts require diversified training. You can't just train explosive fast movements all the time. For example, jiu-jitsu and karate are not like sprinting. Sprinting is an explosive sport, whereas martial arts uses explosive techniques. Martial arts require you to develop them all, slow and fast-twitch muscle fibers and your aerobic and anaerobic system. Try these training programs to develop all the different muscle fibers and systems.

Fartlek Training

Fartlek combines interval and continuous training. It is a mixture of jogging and sprinting and even walking if you so choose. The great thing about Fartlek is you train every muscle fiber. For example, you can jog for about 3 minutes and then increase the pace for 10 to 20 seconds for many intervals, returning to your pace without stopping. This effectively trains both your anaerobic and aerobic systems.

You can jog, sprint, jog at whatever interval you want. It can be timed or spontaneous. I like to do both. Another way is, while running, speed up slow down every 3-5 seconds to work on explosiveness. What this does is develop the synchronization between your slow and fast-twitch fibers.

Fartlek can also be used in martial arts, not just running. For example, go hard for 5 seconds. And after 5 seconds, continue moving around at a lower intensity using your martial arts movement patterns for a few minutes. Finally, you can shadow train or train with a partner.

Fartlek Recovery

Firstly, timed intervals allow you to get proper recovery. And secondly, random intervals prepare you for the unpredictable, where recovery is not timed or regular. Try not to lock yourself into specific, predictable recovery times because recovery is not predictable in martial arts. Only when the match is over.

HIIT

HIIT is High-Intensity Interval Training that sustains an intensity of about 85% for 15 seconds and has a rest period.

Alternating between high-intensity exercises and rest periods spikes and relaxes your heart rate. As your heart rate goes up and down, you train your heart and strengthen the blood flow through your body.

The short, intense bursts from HIIT are great to maximize athletic performance or for general fitness.

HIIT is a great workout routine to build speed, muscle strength, and endurance and is excellent for losing weight.

How Does it Work?

There are many ways to structure HIIT and your exercise to rest ratio. Some people prefer 1:1 who are more trained. However, if you are new to HIIT, try a 1:2 or 1:3 ratio. The rest time depends on your current fitness level. So, matching your martial arts training and rest is best.

Sample Routine- 10-15 seconds at 85% - rest 10- 30 seconds

Kettlebell Swings- Rest

Plyo Push-ups - Rest

Squat Jumps with dumbbells - Rest

Squat Press- Rest

You can do three to four exercises and rest 2 minutes after as well.

HIIT doesn't have to be done every day. All you need is two or three sessions every week, and you're good to go. However, rest days are a must and every two days is perfect for allowing your body time to recover. Skipping the rest day can lead to overuse injuries and burnout, as well as doing too much HIIT.

Tabata’s Training

Tabata training requires you to train as fast as you can for 20 seconds. It is explosive. It can be 15 seconds too. Don't get stuck in parameters because each individual is different. If you can't do 20 seconds, do less time, or else it works against you. Do what works for you. The same goes with recovery starting at 10 seconds or more. Try to complete 3-4 minutes, working twenty seconds, and resting for 10 seconds. This is one set. You'll complete eight sets of each exercise. And the same as HIIT, just a few days a week is good.

You can do pretty much any exercise you wish. Again, you can do explosive martial arts techniques for 15-20 seconds, then rest for 10 seconds. You can do squats, push-ups, burpees, or other exercises that work for your large muscle groups. Kettlebell exercises work great.

Sample Routine -10-20 seconds as fast as you can- rest 10-20 seconds

Squat Jumps-Rest

Push-ups- Rest

Alternate Split Lunge- Rest

Pullups- Rest

Tabata's are great to access the higher muscular fast-twitch fibers. After you fatigue in 10 seconds, you will proceed to the fast-twitch intermediates.

These threes workouts are great to do once a week. For example, do HIIT on Monday, Fartlek Wednesday, and Tabata on Friday.

Training anaerobically will improve aerobically. However, strength training is a different animal that I will address in the following article. Stay tuned.

For more info on strength training check out my books.

THE BALANCED BODY

https://www.amazon.com/Balanced-Body-Train-Better-Injury/dp/1530569915

Or visit my Youtube channel, The Balance, for more techniques and information based on strength, nutrition, and health.

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Judo
Saddleburn

Two-Time Black Belt Hall of Famer Hayward Nishioka has been campaigning for judo in the United States to harvest more shodans (1st degree black belts) Shodan literally means student. It's analogous to being a freshman in college. It's not the end but the beginning according to Jigoro Kano, the Founder of Judo.

A very dear friend and sensei of mine the late Allen Johnson, may he rest in peace made a home at Emerald City Judo. In Redmond, Washington.

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Bruce Lee Enter the Dragon
d2e111jq13me73.cloudfront.net / Enter the Dragon/ Warner Bros.
Bruce Lee really did have the Midas touch when it came to training. Most people think Bruce was advanced and complicated, but he was the master of simplicity. He was not worried about doing the jump-up flip spin-around back kick. Not sure if there is one. But by the time you land, Bruce would just throw a simple kick or punch to knock you down as you landed to the ground. However, that is the point. Simplicity is often overlooked because of the coolness and the latest and greatest workout when simplicity produces the most significant effect. Super complicated does not mean superior. This is actually reverse in fact. We see super complex exercises that don’t need to be. Truthfully, if an exercise or method is not straightforward in its approach, then it probably is not good.
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Destinee Tartuffe

My friend Destinee Tartuffe a 4th dan and Head Sensei at Good Time Judo in Santa Rosa, CA has always been a pioneer and developer in all her life endeavors. She first took over the judo program at Santa Rosa Junior Collegestarted by my old friend Terry Kelly upon his retirement then went on to complete getting her law degree, JD.

Recently Destinee contacted me about a new training tool she’s invented. Upon my investigation, I was so impressed with this product that I asked her to write something about it for this week’s Black Belt Blog.
Judo Equipment

Members of Good Time Judo using Judo Jaime Training Tools.

As judo practitioners we know judo is an exciting dynamic Olympic or recreational sporting activity that offers social interaction, stress relief, and tons of fun. However, we also know that judo can be a dangerous, and potentially deadly activity when used for self-defense or when not practiced safely.

For all the fun and benefit that judo provides an enthusiast it seems to be the world’s best kept secret from the general populace. My coach and mentor taught me that judo is an inclusive, not an exclusive activity. So, I look for ways to get more people interested.

One of the biggest issues relates to the very idea of inclusiveness, which for me translates to one dojo cannot be everything to everybody. The age old saying jack of all trades, and master of none comes to mind.

Recently, I watched YouTube videos of three respected Judo coaches discussing the state of Judo in the United States. One of their common observations is that students who come to train with them lack the fundamental skills which would allow them to actually help those students reach a level of Judo expertise whereby the student could compete at an elite level of competition.

While I was disappointed to hear their dire opinions, they were similar to what I was experiencing in my college classroom. Honestly, I have been concerned for many years about how to continue when so many of the students come to class with an attitude of being a “super ninja” when in actuality they are often uncoordinated and seemingly unwilling to follow even the simplest of instructions. This creates a situation or environment where “bullies” prevail, injures occur, and students are lost. This attitude seems a direct conflict to the principle of Mutual Benefit and Welfare, and it made me think about hanging up my judogi.

Then, COVID caused programs to close, but as a college Judo instructor I was tasked with creating an online curriculum for my students and doing so within one week! I knew my students did not have the proper safety equipment in their homes to continue with the rolls and falls that we were practicing in class. We spent the last eight weeks finishing out the semester via Zoom class. I found the biggest challenge to be communicating to the student how they needed to correct their postures, or their ability to visualize the skill and apply my instructions for any given lesson.

The last night of class of had a vision of how these issues could be addressed. That’s when I created the Fundamental Directional Movement Mat and a Proximity Training Device that I call Judo Jaime: Your Training Uke. These tools can be used together or separately. The benefits conferred to the user by using the tools together can greatly excel the beginning students understanding of the application of Judo.

These tools are not just for beginners, it is important for even the most experienced judoka to review the fundamental movements regularly. Think about it there are pre-arranged forms (katas) that specifically address movement!

The Fundamental Directional Movement Mat is a durable vinyl mat with an elliptical design (mapping the movement of the Judoka in the plane of applied Judo). The instructor whether in-person or in an online class can assist the student by directing them to orient either along the horizontal or vertical 180 degree lines, which are also used to demonstrate and solidify 90 degree turns/pivots that are important to the fundamental movements for application of Judo. The mat also has indicators for the student to see the 45 degree angle of technique application easier.

Judo Jaime: Your Training Uke is a proximity training device that allows beginning Judoka to develop the proper posture and understanding of the proximity for applying judo techniques without the resistance, frustration, or fear that working with a partner initially brings. My years of teaching adults have shown me that despite what the student says, they often approach contact with another with fear and the mistaken belief that over-powering or resisting their partner is the proper thing to do; however, one-half the goal of Judo is that someone falls down! With Judo Jaime the student has the opportunity to develop the confidence and skills to make an actual attack when they are ready to engage with a person.

The device weighs no more than five pounds and is approximately 53” in height (when assembled). It is easily transportable and fun to use vs. the usual training dummies which are awkward, heavy and unsafe to use without proper instruction or direct supervision. While either product can be used alone we recommend using the tools together. This allows the student to fine-tune visualization skills and apply techniques, here again, without resistance from a partner. The student will develop an understanding and integration of the techniques for proper response timing more quickly.

The Fundamental Directional Movement Mat and Instructional material is copyrighted by Destar Productions, Inc.

Judo Jaime: Your Training Uke is a proximity training device with a patent pending by Destar Productions, Inc. For questions regarding orders and other product descriptions email Destinee Tartuffe at senseidestinee@gmail.com or visit our online store directly.

Judo Jamie

Judo Jaime

Fundamental Direction Training Mat

Fundamental Training Mat

Good Time Judo Outdoor workout with Judo Jaime

Outdoor Judo Jaime2

Judo training Without a Partner/ Introduction of Training Tools for Standing

This video introduces some new training tools for practicing, maintaining and gaining skills for application of Judo technique.Be sure to check out the Demon...

Demonstration of Judo Jaime: Your Training Uke

Demonstration of Judo Jaime: Your Training UkeBe sure to check out our video Judo training while social distancing. https://www.youtube.com/watch?v=heSY5VGeA6M

I’m always looking for new subjects to write about regarding judo as well as contributions from my readers. Please send them to gary@garygoltz.com, thanks.

Gary Goltz