Increasing reps

[Raidio]

I'm having a problem with technigue training. In this training i'm trying to perfect my form, or i'm training my speed. But i feel i'm not improving, becuse of my lack of indurance. You see, i repeat the movements for like 50 times, but after that i'm really sore. So i deacreased it to 30 repetitions. And still, i get sore after this now and then.
So what is an effective way to increase my repetitions of punching and kicking?

[Mr. Stone]

When I train, outside of skills and drills, I use higher reps.

What you're generally dealing with in most martial arts are both the ATP-PC energy system and the lactate energy system. Most of our maximal efforts; strikes, shoots, and throws, are applying rapid force and uses predominently the ATP-PC system. (Adenosine Triphosphate- Phosphocreatine.)

Submaximal efforts like simply moving about, scoring strikes and jabs, working the submission, are utiliazing the lactate energy system. Depending on the intensity of these sessions you could be using lactate and aerobic at the same time.

Our biggest enemy is lactic acid. This is why you have to pace yourself in a fight. If you're going all out, maximal effort, for the entire round, you'll burn out. I don't care how conditioned you are.

I would recommend conducting your conditioning in intervals so your body will develop a tolerance to low blood pH. It will increase buffering of acid in the blood, and increase the phsychological capacity to work at a percieved discomfort level.

Use short work intervals and long rest cycles.

That should help you last longer when you conduct skills training. Being sore is just the way it is, however.

[TheManWhoCan]

The only way I know how to increase your repetitions is to throw more punches. If you're throwing like 30 or 40 punches in a row non-stop then it's no wonder you're getting tired. I would recommend like Mr. Stone suggested, intervals. The technique I was given was 3 min rounds, like in boxing. Then 1 min rest. And pace yourself like you would in a boxing match. So really pretend that the bag your hitting is an opponent, and if you tire out, you'll lose. This got my body used to a 1 min break, then gradually increase the time of the rounds. This should help your indurance.

For technique, when you start training and are fresh, practice the motions that require the most fine motor skills, or are the most complicated. Because when you get tired, subtle movement will be substituted for gross ones, and your technique could suffer.


Hope that helps some.