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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Competitive Edge Karate
Photo Courtesy: Jackson Rudolph

Team Competitive Edge, coached by Jackson Rudolph, Reid Presley, and Cole Presley, has become one of the premier teams in the sport in recent years. The team consistently takes home individual overall grand championships and they are the reigning U.S. Open ISKA Team Demonstration World Champions. Moving into the 2022 tournament season, they have made a huge move to deepen their roster and add seven junior competitors to the team. The new additions range from proven champions bringing their talents to the squad, some skilled workhorses who have previously joined the team for the Team Demo division, and some promising young stars who will be making their debut in the black belt division this year. Keep reading to learn more about each of the new additions (ordered alphabetically).

Gavin Bodiford

Gavin Bodiford

Photo Courtesy: Kellie Austin Bodiford via Facebook

Bodiford is twelve years old and hails from Lebanon, Tennessee, a product of Premier Martial Arts Lebanon (formerly known as Success Martial Arts Center), where the Competitive Edge coaches have all earned black belts. He has five years of martial arts experience and was the 2020-2021 ProMAC Southern Region Champion in four divisions. He also finished the 2021 NASKA season in the top ten for creative, musical, and extreme forms and weapons. Bodiford is one of the competitors who has stepped up for Competitive Edge in the past, joining the demonstration team to help them secure the 2021 U.S. Open ISKA World Championship.

Riley Claire Carlisle

RC Carlisle

Photo Courtesy: Mallory Parker Carlisle

Carlisle (pictured with coach Sammy Smith) is a 10-year-old rising star from Starkville, Mississippi who has been training for four years. In the underbelt division, she has won grand championships at the Battle of Atlanta and numerous regional events. She holds multiple divisional and grand championship titles from the ProMAC circuit, and has amassed over ninety divisional wins in recent years. She is moving into the black belt division in 2022 and looks to continue her winning ways.

Kodi Molina

Kodi Molina

Photo Courtesy: Priscilla Molina via Facebook

Molina is a 13-year-old world champion from San Antonio, Texas with 10 years of martial arts training under her belt. She has won many grand championship titles on the NASKA circuit, and has claimed world championships from NASKA, ISKA, ATA, and WKC. At the 2021 U.S. Open, she became the reigning ISKA world champion in 13 and under girls creative/musical/extreme weapons. She is a versatile competitor who can win with extreme bo or kama routines, performs beautiful traditional forms, and is a solid point fighter as well. She is an active member of her community and participates in a variety of leadership programs, making her a great role model for younger members of the team.

Michael Molina

Michael Molina

Photo Courtesy: Michael Molina via Instagram

"Super Bomb" is the 9-year-old brother of Kodi, who is a world champion in his own right. In his seven years of experience, he has already won a variety of titles across multiple leagues, including NASKA overall grand championships at the 2021 Battle of Atlanta and AmeriKick Internationals. Since he began training at the age of two, his regimen has included strength, speed, agility, and conditioning training at "Rojo Dojo", where a number of world champions and national contenders gather to train. He is known for his incredible performance ability, always putting on a show when he graces the stage.

Gavin Richmond

Gavin Richmond

Photo Courtesy: Bobby Benavides

Richmond is yet another world champion being added to the Competitive Edge roster. The 13-year-old from San Antonio has been training for five years and has accumulated several grand championship titles, including wins at prestigious events like the Diamond Nationals and U.S. Open. The young star is a well-rounded athlete, not only because he competes in a variety of divisions at sport karate tournaments, but he also finished in 7th place in the pentathlon at the 2021 AAU Junior Olympics which included the high jump, long jump, 100m hurdles, 1500m run, and shot put, resulting in him being named an All-American. He is currently recovering from a knee injury, but his high-flying routines will be back on the mat soon.

Madalynn Wiersma

Madalynn Wiersma

Photo Courtesy: Gabrielle Dunn

Wiersma (pictured with coach Gabrielle Dunn) is another rising star moving up from the underbelt division who is expected to make waves in the black belt division. She first moved up into the black belt ring at the WKC world championships, where she won her first world title. The 9-year-old Georgia native was the 2021 Underbelt Competitor of the Year for ProMAC and she secured underbelt grand championships at the Battle of Atlanta and U.S. Open this past year.

Elijah Williams

Williams is a 16 year old from Lebanon, Tennessee who trains at Premier Martial Arts Lebanon. His eight years of martial arts training has culminated in black belts in Tang Soo Do and Tae Kwon Do. He is on an upward trend as a competitor as he has started breaking into the top four in his divisions, which are some of the most stacked on the NASKA circuit. Williams has been a great asset to Competitive Edge in the past, stepping up to fill in for team demonstration, such as in the world championship effort at the 2021 U.S. Open.

The Competitive Edge coaching staff told Black Belt that they are thrilled to take their roster to another level with these moves. They believe that these new players will create the perfect storm to win more overall grand championships now, strengthen the team demo, and build a great foundation for the future of the program.

Jose Also
cdn.vox-cdn.com Photo by Jeff Bottari/Zuffa LLC
The seemingly ageless Jose Aldo won his third straight fight at bantamweight Saturday claiming unanimous decision over Rob Font in the main event of UFC on ESPN 31. Font started well against the former featherweight champion working behind a strong jab that kept Aldo on his back foot and allowed Font to consistently land sharp punches. But with 30 seconds left in the first round, Aldo threw a stiff left jab and immediately followed with a powerful straight right hand that dropped Font though time ran out before he could do more damage.
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