Training Methods that Work

How to train efficiently has always been my concern for a long time. I always try to find the best way to train efficiently knowing that I only have several hours to train per week.

That is why the 80/20 Paretto principle is very important for me to use. In this article I will reveal 2 training methods that I think it will be useful for you to apply.

The first one is called “Progressive Resistance” and the second is called ” I Method”. I got ” progressive resistance” concept from Paul Vunak, one of the JKD instructor. Basically it is like learning how to write.

In writing, you first learn the alphabet before words. Then you learn how to create a sentences before paragraphs. Only later with enough flight time, you then can write stories, novels, etc.

Same thing with martial arts techniques. Lets use boxing.  You first learn the stance and footwork. Even that, there are many footworks, you will probably use one style of footwork.  Then, you will learn how to punch and it usually starts with the Jab punch. You learn the mechanics and you practice to hit the mitts and heavy bag. Right after that, you learn how to defend against it with slips and parry.

Once you start to spar, progressive resistance will make you to isolate sparring like jab vs jab, instead of using all punches. The sparring is alive, you get to perfect your techniques and performance in a live environment. Only then you add the cross like jab vs jab cross, and without you knowing it, you’ll be boxing full blast.

This “progressive resistance” format can be used in any type of fight training: kickboxing, clinch wrestling, grappling, weaponry, multiple opponents, etc.

The other is called “I Method”.  I also found this method from Matt Thornton, Straight Blast Gym Founder. Alhough similar, i found this method is simpler to apply by anybody to improve their performance. The “I” stands for 3 “I”s: Introduction, Isolation and Integration. I will use the example of grappling to explain.

Introduction part is where you first learn the technique. You learn it well, retain the information and repeat the technique well, even with your eyes closed so that you get it good to your reflex.

Isolation sparring is where you spar in a particular position and try to pull of your techniques against resisting opponent. For example if you learn how to bent arm lock from mount, now try to do it when your opponent escape the mount and resist your efforts.

Integration is where you integrate everything into a sparring match. This is last process after he or she is comfortable in many different isolation sparring. After getting good flight time in many different positions of isolation sparring, one will already understands then game and the outcome that he or she tries to achieve. Integration sparring is like a testing laboratory of your fight performance. Your results from here will give you right feedback on what to work next and improve.

I hope these two training methods are useful for you as they have been useful for me.