Over the last few weeks, I pointed out two breakthroughs in the science of athletic performance. Both discoveries have opened up new areas of research. Both have been used in east Asian martial arts for centuries. They are both fundamental to our training in Yamabayashi Ryu karate.
In Science Discovers Okinawan Secret , I described the performance advantage of visualization techniques. These are used in all competitive sports, professional and amateur. We use them in our karate training every day, and we always have. We use visualization during kata practice: precisely visualizing the opponent’s actions, and responding with full commitment of body and mind.
It is essential to understand that this kind of dynamic visualization works only if you 1. know the bunkai to the techniques in the kata, and 2. have thorough, hands-on experience in application of those techniques with a live opponent. Then the visualization supercharges your skill level. (Without that technical knowledge and experience you will not have anything specific to visualize, and it will not have much benefit.)
In Lost Secret of Naha-Te Extreme Power I described the development of physical power through sustained muscle contraction training. This kind of training has advantages over muscle group isolation, which we use in weight lifting, body weight resistance and similar. The maximum muscular contraction principle, which has been recently discovered to optimize muscle development and strength, is identical to the whole-body isometric tension we use in the Naihanchi and Sanchin kata of Okinawan karate.
Here is a third scientific discovery: Another training method that traditional martial arts have been using for centuries, which is now being thoroughly researched.
“Burst training”, also called “high intensity interval training”, is fundamental to how we train.
High-intensity interval exercise is characterized by repeated short bursts of intense activity, performed with a “near maximal” or “all-out” effort corresponding to ≥90% of maximal oxygen uptake or >75% of maximal power, alternating with periods of rest or low-intensity exercise.
High-intensity interval training improves exercise capacity (maximal oxygen uptake, aerobic endurance, anaerobic capacity etc.) and metabolic health. (See Note 1.)
Explosive workouts combine speed, strength, and power training in practical movement. That allows practitioners to generate force instantly, change direction, or decelerate instantly. Explosive strength improves reaction time as well as power. Explosive strength requires a combination of strength training, speed training, and power training. These three unite to maximize athletic performance – including the kind of combative performance we train for, every day.
Some athletes use short sprints, 5 to 10 reps of 10- to 40-meters, with a rest break of a minute or two.
We use kata and kumite.
Although there are many ways to do kata and partner training, short bursts of maximal output are one way we train for speed, power, endurance and combative skill. (See Note 2.)
An important study showed that runners who performed a 30/30 protocol to exhaustion, (i.e., 30 seconds at 100% of VO2max velocity alternating with 30 seconds at 50% of VO2max velocity) allowed the test subjects to hold maximal oxygen uptake for more than twice as long than those who ran continuously at 100% VO2max velocity until exhaustion.
Compared to longer VO2max style intervals (e.g., ones that are 5-6 minutes long), micro-burst intervals will allow you to stay close to your VO2max for a longer period of time and spend more time at a higher power output. The result is that both your aerobic system and your musculature will be able to handle more.
That is how our kata and kumite training is designed.
The way we do it, no one waits, no one stands in line for their turn. We do continual burst training for a large part of the training period, involving each practitioner. When alternating full speed and ren zoku kata practice, as we always have, we are in fact using the method found to optimal for performance. Research showed that traditional cardio for long intervals actually decreases your testosterone levels. Burst training uses 90-100% maximum effort for 30-60 seconds, then low impact for 30-60 seconds. This increases your testosterone and HGH levels. HGH signals for fat burning enzymes and is essential for burning fat off quickly. HGH levels rise the most during sleep and the more intense your burst training work out, the more they rise.
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Note 1. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective
Muhammed Mustafa Atakan,1,† Yanchun Li,2,*† Şükran Nazan Koşar,1 Hüseyin Hüsrev Turnagöl,1 and Xu Yan3,4
Note 2. https://www.healthline.com/health/fitness/explosive-workouts
Note 3. https://tennsportsmed.com/3-key-benefits-burst-training/
Additional Notes:
Almquist, N.W. et al. (2020, April 30). Systemic and muscular responses to effort‐matched short intervals and long intervals in elite cyclists. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32267032/
Laursen, P.B. & Jenkins, D.G. (2002). The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11772161/
Rønnestad, B.R. et al. (2020, February 5). Superior performance improvements in elite cyclists following short‐interval vs effort‐matched long‐interval training. Retrieved from https://pubmed.ncbi.nlm.nih.gov/31977120/
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Photo Thao Lee via Unsplash
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