Speed

Perhaps second only to the technical requirements of the martial arts is the
need for speed. However, as with the other components of fitness, this is not quite as
simple as it may appear. The coach/student must first identify exactly what is meant
by speed, as it is related to their own particular discipline. Speed may be defined in
the following ways:
The rate at which the whole body moves.
The rate at which a limb moves.
Both of these aspects of speed might be expressed as one instantaneous action,
or as the number of movements which can be performed in a given time. In the latter
case, an element of endurance is also required. Other elements may also need to be
considered in identifying the precise type of speed required. For example, movements
may involve:
Direct speed, where pure speed of movement is required.
Indirect speed, where the optimum speed of movement is required to permit the
maximum expression of relevant strength.
Whichever is required speed depends upon a number of physiological and
psychological factors, and these are as follows:
Muscle Fibre type
The percentage of fast fibres as opposed to slow. Slow endurance-orientated
fibres will have a major effect in limiting potential for fast movements.

Innervations
The accurate selection of appropriate muscles and their fine regulation means
a high rate of movement and/or speed of movement. This selection must be
coordinated with the optimal production of strength by the muscle groups involved.

Elasticity
The ability of the muscles to contract explosively, i.e., at high speed.

Energy Pathways
The efficient utilization of the anaerobic/aerobic systems to provide the energy
appropriate to the intensity and duration of the activity.

Muscle Relax ability
The ability of the working muscles to relax allowing them to stretch in order to
achieve the maximum/optimum range of movement.

Reactions
The early and correct identification of appropriate cues, and the technical ability to
execute the appropriate response. Experience gained in the training environment will
affect the accurate selection of an appropriate response to a given situation.

Willpower
The ability of the martial artist to concentrate on the task in hand and to generate the
maximum conscious effort needed to achieve the maximum/optimum speed.

Some rather important considerations must be borne in mind when training to
develop speed. The loadings imposed by speed training put maximum demands on
muscles, tendons and ligaments, so the potential for injury is high. The main causes
of injury are:
Overloading
Working at speed when cold
Working when tired
Insufficient SPECIFIC warm-up
It must be dearly understood that any practices which are aimed at the
development of speed are specific to the technical demands of the parent style. Such
demands van- with the requirement of strength, endurance and mobility, which, when
taken together with range of movement at a joint, will produce movement of
maximum or optimum speed.
With respect to specific speed training, the following must be considered:
Intensity
All movements must he practiced at 75-400% of maximum speed. The emphasis is on
quality of movement at all times: technique is the paramount consideration.

Frequency
No fatigue should be present during training, since optimal adaptation occurs only in
a rested, non-fatigued neuromuscular system. The rest/work ratio should allow for
full restoration of working capacity yet not be so long as to let the body cool.

Duration
The work period should be short enough for the martial artist to work at his maximum
output. The time involved, or the number of repetitions will ultimately depend upon
the individual.

Before going on to develop the concept of speed as an essential part of martial
art practice, it is as well to discuss a further aspect. Earlier, the notion of optimum
speed was distinguished from absolute speed, insofar as the latter is sometimes so
rapid that it does not always allow sufficient time for force to be applied. This
illustrates a subtle difference between speed of movement alone, and speed of
movement involving an extra dimension of force application. If this is misunderstood,
then the student/coach may well confuse speed of movement with what is called
power. Power may be identified by the following equation:
power = strength to produce force x range of movement
time

In fact speed is only one of the components which make up power. Speed
reaches a plateau, from which it can only be increased with difficulty. However, since
very few martial artists ever attain their maximum levels of strength, then large gains
in power tire possible by increasing strength, while simply maintaining speed. Power
can he improved in any one of three ways:
1. Increase speed while strength levels remain constant.
2. Increase strength while speed remains constant.
3. Increase both strength and speed.

Speed Training
The No Equipment strength training program can be adapted for use in
speed training, and it will serve as an example of how the coach can modify training
practice. Speed means moving the whole body, or part of it, as quickly as possible for
one or a number of repetitions in a short period of time. Suppose the coach requires
the student to perform as many repetitions as he can in a given time. Consider the
following:
A B C D E
60 45 30 20 10

(The exercises are the same and the time is measured in seconds.)

Obviously E is geared towards producing speed of movement, while D, C, B
and A lean more and more towards speed endurance. The coach must select the
appropriate duration. However, if a mix of different types of speed is required, then a
program such as the following may be used:

Alternative One
3 x E with a 30-second rest between sets. Complete each exercise before
going on to the next, that is, 10 sec/rest, 10 sec/rest. 10 sec/rest. Then move on to the
next exercise.

Alternative Two
1 x A wit no recovery between exercises.

Alternative Three
1 x E, 1 x C and finally, 1 x A.
This is recommended only for advanced students!
This method can be applied to most forms of training. For example, working
at circuit training in the gymnasium can be adapted so students complete the
maximum number of repetitions in a given time. Bear in mind that duration of the
work period will be specific to the type of speed required. The Polish have even
developed a system of weight training (speed weights) in which the student repeats
an exercise as many times as possible in a set time. Alternatively, the student is timed
with a stopwatch to see how long it takes to complete a given number of repetitions.
The time unit and the number of repetitions must be carefully selected to achieve the
precise training effect.
Safety is a very important factor to consider when moving any weight or load
at speed. Before undertaking speed training, it is essential that the individual is well
conditioned, is technically competent, and is either supervised, or has the knowledge
to follow safe training practice. If in doubt, seek expert advice or failing that, choose
another activity which will achieve the same ends.

Speed TrainingSome Further Considerations
Speed training is anaerobic insofar as it demands maximum effort over short
periods of time. Training at lower intensities will not improve speed. so the issue of
rest must be carefully considered from the start. Speed training also requires a great
amount of neuromuscular coordination. When this is fatigued, speed is impaired, so it
is essential that all speed training is carried out with a rested system. Normally this
would mean speed training at the start of the session, but by giving enough rest, it can
he included later. The 100% effort required restricts work periods to 60 seconds or
less, followed by a rest phase of at least three times the work period. The rest period
is even longer when training for absolute maximum speed.
The coach must have some means of assessing work rates such as counting
the maximum number of repetitions performed in a set time, or measuring the heart
rate during periods of maximum activity. A stopwatch is very useful for speed
training.
The following are two examples of limb speed training drills:
1. Select a period of time say 15 seconds.
Then select a technique and count the maximum number of repetitions which can
be performed in that time.
Allow a rest period of 4560 seconds.
Then repeat the exercise, but this time try to beat the original number of
repetitions.
Perform up to ten sets, with appropriate rests.
Over a period of time, the number of repetitions in each unit of time will increase.
This drill allows large groups to work at their own speed, but it does have a
drawback, insofar as improvement comes only when whole techniques are added
to the previous best: fractions of technique do not count! This difficulty can be
overcome with the second drill.
2. Select a technique.
Then time how long it takes a student to perform 5, 10, or 15 repetitions.
This method permits monitoring of improvement reflected in fractions as small as
1/100ths of a second.
The rest periods and number of repetitions are the same as for the first drill.