Training for Speed

Discussion in 'Pekiti-Tirsia Kali' started by Jack Latorre, Apr 30, 2014.

  1. Jack Latorre

    Jack Latorre Siyam

    Training Tip:
    Speed
    (Getting There First…and Quickly)


    ​Speed is about being fast…but is only good if made effective through powerful and efficient use. Therefore, training should be done with this in mind. Much of maintaining power with speed training lays in maintaining good form while training intensely.


    For practical purposes, speed will be addressed on two fronts:
    -Striking speed to make strikes ‘faster’ for increased power (as speed is part of the equation for power…the other part being mass), and…
    -reactionary speed, which is required to identify a situation/attack and respond accordingly.
    Practical speed only comes from targeting specific goals for combat. Is the desired outcome foot speed? Or is it increased hand speed? Or is it the ability to respond quickly to an attack? By being specific in the training will good results occur.


    ​Some aspects of speed training include:
    ​​-wind sprints (for foot speed).
    ​​-coin grabbing (for hand speed…particularly eye jabs).
    ​​-overloading hits per given time period (for increased striking rate).
    -resistance training involving plyometrics (for muscles to propel strikes explosively).
    -weighted sticks (for overloading resistance, which in turn increases hand speed, striking power, and striking rate).


    Specific Drills
    ​Wind Sprints: run top as fast you can for about 30 yards and then walk back to the starting point. Repeat at least ten times. The idea is build explosive strength primarily in the calves, to help explosive movement with similar footwork applications…more akin to triangle footwork rather than sidestepping. In application, needing to quarter your opponent’s position using triangle footwork becomes more attainable when thinking along the lines of a short sprint.


    Coin Grabbing: place ten pennies on a table top in no particular order. Quickly pick up all the pennies, one by one, by using one hand to pick up a penny and place it in the other hand. Tensing up will only prolong the process; relaxing will help improve the time required. One has to be conscious of what muscles are tensing up out of necessity and how to relax the antagonistic muscle groups. The actions replicate to some degree what is required for delivering effective eye jabs: quick thrusting out of the fingers to reach the opponent’s eyes, the grasping which can be used for the seizing of an eyeball, the quick retraction to prevent counterattacking and so on.


    ​Overloading Hits Per Given Time Period: Set a timer for 10 seconds. While maintaining good form and power, strike a heavy bag or tire ten times within those 10 seconds. After about ten trials, attempt to add a strike within the same 10 seconds. Perform 5 more trials, and then add on another strike to perform while remaining in the 10 second time limit. It is critical to maintain good form for power during these trials or the practitioner will simply hit quickly with meaningless strikes.


    Resistance Training Involving Plyometrics: This method requires surgical tubing or similar equipment to provide both the resistance and the plyometric explosiveness desired. ​Of course, the kind of motion designates the nature of the exercise. For example, to increase the speed required for a jab, the surgical tubing loop must be held in the jabbing hand while the other end of the tubing must be tethered to a stationary object behind the practitioner…and then repeated jabbing can then take place, providing good form is adhered to. The tubing can also be used to provide resistance for footwork, hip torqueing and the like. The practitioner must not only adhere to proper form, but to explosive action.


    ​Weighted Sticks: Obviously, this particular exercise is easily correlated to power development, but many of these exercises designed for speed development also have a facet interrelated to power development.
    ​Heavier material…hardwoods, metal pipes and such…all have their place in the training, but so do bastons which have a thicker diameter. Thicker diameters tax the muscles of the forearm more than smaller diameters, thus improving grip strength. Improved grip strength translates to the ability to hold on to the stick tightly when it is being accelerated faster for a strike.
    ​If heavier or thicker bastons cannot be found, longer ones can be used, as the longer length also provide additional weight. Additional length may hinder certain stick motions, but can certainly be used for more basic fighting motions.

    These are merely places to start but also places to 'linger'.

    Train smart and often,

    Jack A. Latorre
    Mataas Na Guro
    Pekiti-Tirsia International
    www.ptiacademy.com
     

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