I would like to recommend Bruce Lee’s speed training. “If you want to increase your speed, you must practice fast movements.”——Bruce Lee——If you want to increase your speed, you must focus on speed, not on speed. Power, if you hit with full strength at any time, you will lose speed. However, if the movement is slow and cannot combine the strength and speed developed previously, then the speed or strength developed in training will be useless.
A very good boxer can hit his opponent harder and faster without any effort, but he is not hit by his opponent. This is because he is always hitting his opponent just when he wants it. When kicking or punching, you hit your opponent first. Of course, there is a timing issue. However, this also illustrates the importance of the perfect combination of speed and timing.
Other factors of speed training
Speed ??training includes three aspects: displacement speed, reaction speed, and action speed. However, the requirements for speed quality in martial arts are highlighted in reaction speed and movement speed. Therefore, the speed of reaction to various information and the speed of attack are the key factors to victory in the confrontation.
1. The speed of reaction
In actual martial arts combat or training, the speed of reaction depends on the length of time it takes for the signal to pass through the reflex arc. The so-called reflex arc refers to the nerve pathway through which reflex activities pass. Including: receptors - afferent nerves - nerve center - efferent nerves - effectors.
2. Main factors affecting reaction speed
(1) The functional state of the nerve center is one of the factors that affects reaction speed. When you are not well rested or tired, your reaction will be sluggish; if your functional status is good, your excitement is moderate, you are relaxed and your attention is concentrated, your reaction will be quick.
(2) The response speed is related to the sensitivity of the receptor. That is, the more sensitive the receptor is, the faster it will receive information.
3. Methods of reaction training
(1) Use sudden signals to train boxers’ reaction speed to signals. Here, training can be performed with simple or complex signals depending on the situation.
(2) Moving target and selective practice. That is, in different situations where the target moves and changes, the boxer can react quickly, or as various signals alternately change, the boxer can quickly make corresponding choices.
IV. Things to note in order to gain speed
(1) Do specialized training to reduce stickiness and enhance flexibility.
(2) Master the correct posture, because posture is the basis of all actions.
(3) Cultivate visual and auditory insights.
(4) Respond quickly to habitual ways and react accordingly to sudden changes.
5. Reasons for prolonging the reaction
(1) When you are particularly excited.
(2) When you are very tired.
(3) When you no longer train or cannot persist in training.
(4) When your energy or attention cannot be concentrated.
6. Conditions for improving speed
(1) Regularly practice or increase the maneuverability and flexible changes of your own techniques and footwork.
(2) Simplification of actions.
(3) Overcoming fatigue.
(4) Give full play to and utilize physical and mental alertness. That is, make full use of your imagination and anticipate how your opponent may attack,
and put yourself in a psychological state of actual fighting.
7. Elements for faster movements
(1) First do warm-up exercises or preparatory activities to reduce muscle obstruction and increase the elasticity of tendons and flexibility of limbs; to facilitate adjustments To adapt
to the physiological movement state of higher skills.
(2) Maintain proper contraction of the muscles so that the arms will pop out as soon as they are relaxed like a compressed spring; the second is "muscle freedom",
that is Not restricted by any tight clothing.
(3) Mental cathexis.
(4) Develop quick and sharp visual habits so as to develop the habit of quick response.
8. The timing of the opponent's reaction is lengthened
(1) At the moment the action is completed.
(2) When the external stimulation is complex.
(3) When the opponent inhales or makes preparations before attacking.
(4) When the opponent finishes attacking and stops.
(5) When the opponent’s attention and eyes are distracted.
(6) When the opponent loses his psychological and physical balance or is affected by emotions such as anger and fear.
Punch speed training
The speed of action, in addition to the speed of information transmission in each link of the reflex arc, is also closely related to the ability of the nervous system to command muscles. . The main methods used by Bruce Lee to train movement speed are introduced below. First, it is necessary to use the rhythm of signal stimulation to improve the speed of movement and the rhythm of actual combat.
For example, Bruce Lee used fast-frequency music to train his ability to make fast, coordinated and fast movements in accordance with the rhythm of the music. This can make the rhythm of one's martial arts become erratic and force the opponent to be unpredictable and unable to exploit it. This is also the ultimate goal of martial arts. Second, reduce the space to complete the action or shorten the time to complete the exercise to increase the speed of the action. And for the same technical movements, the shorter the reaction time, the better. Third, increase the difficulty of the exercises and transfer the effects obtained when completing movements under more difficult conditions to movement speed. For example, when you punch or kick, you can put weight on your arms or legs, and when the load is removed, the movement speeds up.
So, how to practice speed? The first thing is to hit the speed ball, and then the palms together practice and coordination training.
1. Speed ??ball practice
Bruce Lee believed that speed ball can not only train you to dodge flexibly, but also enable you to quickly repeat moves. To improve your speed, focus on speed, not strength. Because if you hit with all your strength at any time, you will lose speed. In Jeet Kune Do, speed balls not only have a significant effect on improving special qualities, but also enable practitioners to master various attack angles and use both hands and feet. The use of this equipment is of great help in training visual reactions, neural reactions, judging attack and defense distance and speed, etc. The specific training method of speed ball is: Generally, the dominant front hand is used to carry out fast attacks, while the back hand is used to carry out power attacks. However, as your skills improve, your hands can be used to punch freely in various ways. Here, the timing of the attack is particularly important. But what should be noted is that when the rhythm of the punch becomes chaotic and the ball shakes, you must first stop the ball from shaking before punching, because punching against the shaking ball is simply taking a stupid risk, because it is easy to hit the ball in this way. It will damage the wrist joints and hands, as well as destroy the rhythm of your own movements, so it is not advisable.
2. Put your hands together
In Jeet Kune Do training, this is an effective exercise for speed training, and it is also quite effective for improving reaction. During practice, Bruce Lee can stand about an arm's length away from his sparring partner, and have his sparring partner's hands separated by about 30 centimeters in front of his chest; at this time, Bruce Lee can pass his fist between his hands and hit his body or Face, but be careful not to let the opponent's hands clamp your fists. In order to protect the opponent, the opponent can wear protective gear to ensure safety. If your partner fails to clamp your fist, you can ask him to reduce the distance between the two palms to 20 centimeters, and you can also stay farther away from him to increase the difficulty of the exercise.
3. Coordinated training
In any training, there are many factors that cause boxer fatigue, and emotion is one of them. Good and passionate emotions can make people's brain nerve activity in an excited state, promote muscles and body abilities, increase strength, and be accompanied by a happy mood and self-confidence. Interest in training is the main source of a boxer's positive emotional state. In addition, whether a boxer's interest in training can be stimulated is not only related to the training content and the boxer's interests and hobbies, but also to the training methods and methods.
Kicking speed training
An excellent boxer like Bruce Lee always looks so relaxed, skillful and accurate when kicking, elegant and pleasing to the eye. When he rushes towards his opponent, he can easily attack with his legs and then leave freely. He always seems to be able to attack his opponent intelligently. And his opponent not only couldn't find the right time in front of him, but also revealed his intentions. The well-known "Li Sanjiao" relies on extremely fast speed to ensure actual combat effectiveness.
1. Factors that determine the speed of kicks
Jet Kune Do is famous for its fast, violent, powerful and whirlwind kicks, but it is very difficult to train. Bruce Lee once said: "To conquer the world, you must rely on real skills. Any mentality that relies only on luck will inevitably lead to failure." In order to practice his lightning-fast kick skills, you must first understand and master the decisive kick. elements of hitting speed. These elements include the following aspects.
(1) Relaxation: Bruce Lee once said: "Relaxation does not mean laxity, let alone slowness." For an excellent boxer, relaxation also avoids
The incoordination of agonist muscles and antagonist muscles produces large muscle energy and can easily cause or premature fatigue. This makes the movement from the preparation for attack to the completion of the attack the shortest time, that is, The limbs will not be tense and stiff, causing delays in starting, kicking, or returning to defense.
(2) Correct posture coordination: Bruce Lee once stipulated that the postures of movements should follow certain rules, and this rule does not mean that side kicks must be heel
The force is so rigid (Bruce Lee once It has been said that as long as you can knock down the opponent, it is a superb art, no matter what method you use), but it means that the movements and postures should be the most effortless and direct, and There should be no redundant or additional phenomena that would hinder the human body from launching an attack,
and easily cause fatigue or lengthen the attack line. This is an opportunity to ensure speed.
(3) Effective adjustment: As a boxer, it is impossible and unnecessary to maintain a fast attack and defense speed forever. Experienced boxers will effectively adjust the speed to reduce inaccuracies. Necessary physical energy consumption, saving physical energy, in order to improve the hit rate of fast attacks, and can create the illusion of fatigue to confuse the opponent, and finally defeat the opponent.
2. Training methods for kick speed
Jet Kune Do kick speed exercises include speed ball exercises, sprint exercises and boxer pad exercises.
(1) Speed ??ball exercise: This exercise is almost the same as boxing speed training, except that the boxing method is changed to kicking method.
(2) Sprinting practice: Sprinting is very important for practicing moving and kicking speed, because during the running process, the leg can be kicked 7-9 times per second,
If you apply this speed to fighting, your skills will take a leap forward. Sprinting exercises are also useful for improving explosive power in the leg strike.
3. Boxer pad practice
During practice, Bruce Lee's partners can control the height and distance by themselves, allowing Bruce Lee to kick the moving target, thus creating a feeling of real fighting. . In addition, since the person holding the hand pads has great motivation and the hand pads have a certain protective effect, even if you send out the maximum attack power, it is not easy to kick and hurt the opponent, so Bruce Lee can train with all his strength.
Abdominal muscle training
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Bruce Lee had strong abdominal strength. He often said: "One of the most important forms of fighting is boxing. In order to adapt to boxing, the abdomen must be able to withstand boxing." To this end, he compiled several exercises:
In an oblique position Do "sit-ups" on the board: As shown in the picture on the right, tie your feet, bend your knees, put your hands behind your head, and lift your body toward your feet. Practice this repeatedly until your abdomen is tired. When you can do 100 reps, you can place dumbbells or barbell plates behind your neck to do sit-ups.
You can also sit on the edge of the bench and ask an assistant to hold the ankle joints of both feet tightly so that the practitioner can fully stretch and bend the body. If you use a horizontal bar, you can also strengthen your abdominal muscles. That is, hold the bar with both hands and hang, then slowly lift the legs until the legs are raised to a horizontal position, and maintain the posture for as long as possible. Each time you do it, try to exceed the time of the last time.
Another way to strengthen your abdominal muscles is to lie on the floor with your back flat against the floor, then slowly raise your head until you can see your feet. Straighten your legs together and slowly lift them as high as possible, then return your legs to the original position, repeat dozens of times until exhaustion. If you have a weight bench, do the exercises as shown in Figure 2 above. This exercise is also good for strengthening the muscles of the lower back. To enhance abdominal strength, you can also use a medicine ball and ask your assistant to throw it at your abdomen, and let the ball hit you before grabbing the ball. If you are doing this exercise alone, you can use a heavy-duty boxing bag instead of a medicine ball, swing the bag, and stand against your body with the bag. When the abdomen is hit, you must inflate the air outwards and tense the muscles. And the blows should be from light to heavy, and don't rush for success.
Of all the body parts Bruce Lee practiced, his abdominal muscles were the most striking: rock-hard on contact, resistant to attack, and sharply defined. Bruce Lee believed that the abdomen was one of the most important muscle groups required for fighting skills. Because in actual combat, every movement requires a certain degree of abdominal strength. Perhaps more importantly: the "belly" is like a shell that protects your ribs and obvious organs.
Bruce Lee was a health junkie and a recognized top fighter, always looking for new ways to get his body into optimal condition, often utilizing new methods to achieve the best results. He felt that many of the fighters of his day lacked the physical fitness to sharpen their fighting skills. He wrote in his work "Jeet Kune Do": "Exercise is one of the most neglected sports. Most of the time should be spent on developing skills and very little time on competing. "
Black Belt Magazine Manager Mito. Yoyehara recalled: "Bruce Lee always felt that if your abdomen is not developed, you have no right to do any difficult martial arts." Bruce Lee's wife Linda believed that his ex-husband "was an abdominal training junkie." He Always do push-ups, roman chair exercises, leg raises and crunches. According to some of Bruce Lee's training diaries, his daily abdominal training included:
Twists the waist 4 times, 90 times each; sit-ups 4 times, 20 times each; leg lifts 4 times, 90 times each; Repeat 20 times; oblique twist 4 times, 50 times each; frog kick 4 times, 50 times each.
Bruce Lee continued to study this method and added some content to sit-ups, side bends, leg raises, downward twists and back bends.
The downward bend and twist exercise is a particularly difficult technique that Bruce Lee used to exercise his abdominal strength. After lying down on the bench, he grabbed the attached support with both hands and lifted himself up using only his shoulders. Then lock and straighten your knees and lift your lower back off the bench to perform leg raises.
Bruce Lee's co-star Bolo. Young recalled that when his friend Bruce Lee performed this exercise, he only lowered his shoulder blades to the ends of the bench so that his suspended legs and torso were horizontally off the bench. "In this way, he can position himself completely horizontally in mid-air."
Of course, Bruce Lee's washboard abdominal muscles did not only come from abdominal training, he was also an enthusiastic supporter of cardiovascular conditioning. And often run, jump rope and ride a stationary bicycle for training. Bruce Lee's running distance was usually 2 to 6 miles and took about 15 to 45 minutes. According to Bruce Lee's friend and associate actor Bob. Weir's introduction. Bruce Lee was an excellent 5-mile track and field athlete. He ran backwards, sprinting a mile against the wind, walking a mile, running a mile... When Bruce Lee rode a training stationary bicycle, he could alternate between runs. He could ride for 45 minutes (about 10 miles). Bruce Lee's student Herb. Jackson recalled another more specific method Bruce Lee used to strengthen his muscles. According to Jackson, when Bruce Lee rode a training stationary bicycle, he wore a sauna belt. He firmly believed that this belt could concentrate heat on the abdominal muscles and help lose weight.
Another way Bruce Lee looked for to enhance his abdominal strength was through food. According to Linda, he started getting serious about his food intake soon after moving to the United States. He became interested in healthy foods and high protein. "He consumed milk powder, ice water, bananas, eggs, rapeseed oil, peanut powder and chocolate sorbet several times a day." Linda recalled that Bruce Lee's waist varied between 26 and 28 inches. He also drinks his own juice made from vegetables and fruits—apples, celery, carrots, etc.—in an electric blender.
Bruce Lee ate a small amount of vegetarian food and a lot of fruits and vegetables. In the following years, he became very good at using vitamin supplements and equipped himself with the right amount of vitamins every day.
Endurance training
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One of the most easily overlooked training areas for martial arts athletes is physical fitness training. They tend to spend too much time improving skills and techniques and too little training in physical fitness. Bruce Lee was a typical strong man. He insists on training every day and never lets work interfere with training. He has to run 6.4 kilometers every day in 24-25 minutes. With no dedicated place to run, he often practices on the beach, in parks or in the woods. He often rides his fixed bike immediately after running. Bruce Lee used skipping rope as another endurance exercise in his daily training. This exercise builds endurance and makes your feet lighter. (It has been scientifically proven that ten minutes of skipping is equivalent to 30 minutes of trotting).
Jumping rope is also very helpful to enhance your sense of balance. The method is: jump with one foot, lift the other foot forward, and then alternate. The rope changes every time it turns. The rhythm of the jump is accelerated, and the amplitude of the swing of the wrist and arm is reduced. When the rope is wound around, the foot is slightly Jump off the ground just enough to allow the rope to pass. Jump for 3 minutes (about the same as one round in a boxing match), then rest for 1 minute before performing the next set of exercises. Three sets of each exercise are sufficient. When you feel comfortable with this amount of exercise, you can remove the rest time and continue practicing for 30 minutes.
Endurance can only be enhanced by rigorous and continuous practice. Force yourself to perform extreme training until you are out of breath, and prepare to be sore all over for a day or two. The best endurance training method is considered to be short bursts of high-intensity exercise over a longer training period. It usually takes several years to reach the best state of endurance. However, once you stop this high-intensity training, endurance will quickly disappear.
Measurement method: