stamina

[white lily]

what is the best way to build my wind for the ring? I do point sparring and find that I loose it near the end of a match...should I be running long distance...skipping....swimming...tae bo classes????

[Hawkeye]

Hi, white lily. A match is both an aerobic and an anaerobic event. I have read that a good way to train is to sprint for a distance then slow down for a distance, repeating over and over again. This will train your body to be able to handle the high energy portion of the match while getting your heart rate down again during the down time.

 

I am just starting to work on improving my stamina as well so I can't vouch for this method but it sounded reasonable.

[Mr. Mike]

just work past your tired point every time. Each time you will go a bit further. I've built my stamina to a pretty decent level for a guy my size in the past year. When I walked in the school for the 1st time, I weighed almost 360lbs. That was in April...now I go in the low 280's. One thing I've noticed after all that hard work is that I have way more stamina than most of the smaller psople in class...when they are about to fall over, I'm asking for more. And recoop time is way down too...I only need to rest for a couple of seconds before I want to go again. Just keep at it, and go a bit longer and harder each time. If we stop and rest when we get tired, we don't help ourselves...we need to push past that.

 

hope I helped some.

[martial-athlete]

White Lily,

 

Stamina can have many definitions. Some people think of stamina as running a 10kms / 6 miles in a sub 40 minute time. Others think of it as completing a marathon. Others still, think of going 10 rounds a measure of stamina. What ever your measuring stick, it must be specific to the sport you play or art you study.

 

As a martial artist you are probably asking about stamina in your training and competition. With this in mind, you should work towards doing activities and exercises that directly correspond to your final goal. If you want to have better stamina on the mat and develop a sport-specific plan to increase you wind you need to know a few things first.

 

 

 

The fuel system that you will be training involves the use of muscularly stored glycogen (glucose) and ATP

 

You will producing lactic acid at a rate faster than what you can clear it which means that you will be feeling that metallic mouth, tired feeling

 

Your maximum heart rate and 85% of that rate. This will be your measure of intensity here

 

You always want to be fighting at maximum intensity. By intensity we mean maximum speed and power. Any drop in intensity means you are slower and less forceful with your movements. Of course, this makes you far less effective on the mats. In fact one of the best ways to increase your stamina is to train beyond your limits, rest, then push past your limits again. This is known as interval training.

 

The recommended method to apply interval training is to first look at the work to rest ratio of your event and the desired intensity. Do you work for ten seconds and rest for five? Carefully watch your self on video or watch the best in you event and see how they work.

 

You could use a heart rate (HR) monitor (or you own fingers) and measure you HR during your fight or training. This represents you working intensity. Now find a hill and run up it as fast as you can for as long as you can. Do it 2 more time after resting for a few minutes (5-10). This is you maximum HR. You can also subtract your age from 220 to estimate your max HR.

 

Now figure out you working intensity by dividing your working HR by your max HR. Your percentage should be above 75%

 

In general, at 90-100% of maximal power output the phosphagen system is the predominate energy system and can only last for 5-10 seconds. The corresponding rest period should be from 1-3 minutes. This allows for complete recovery and represents a 1:12 to 1:20 work to rest ratio.

 

At 75-90% maximal output, the exercise duration should be 15-30 second with the rest period being from 45 seconds to 2 1/2 minutes. This is a 1:3 to 1:5 work to rest ratio. As you can see, the less intensity the shorter the rest period. You should always think about keeping your intensity as high as possible when you train because that is how you should fight.

 

Now just pick an exercise and an intensity and do some intervals. Start with 3-5 sets 2 times/week. Some sort of sprinting would be best, I like hill sprints myself. Add one set every 2-3 weeks. Keep your days/week to 2…maybe 3.

 

It will take 6 weeks to really notice some changes

 

Remember to warm up and to cool down…If you just stop at the end your blood may pool in your legs a bring on a bout of vomiting. Yuck!...I've had this happen.

 

With this training you will be also increase your ability to clear to accumulation of lactic acid in your system which will give you the ability to go harder for longer

 

Hope this helps and have fun!

 

Kraig Devlin

 

Martial-Athlete.com

[white lily]

Kraig,

 

Can you tell me more about this lactic acid...I've heard about it but...

 

Also what excercises wuold you say are good for the intervals and why would you vimoit when you finish a session?

[WannabeChamp]

Hi, white lily. A match is both an aerobic and an anaerobic event. I have read that a good way to train is to sprint for a distance then slow down for a distance, repeating over and over again. This will train your body to be able to handle the high energy portion of the match while getting your heart rate down again during the down time.

 

I am just starting to work on improving my stamina as well so I can't vouch for this method but it sounded reasonable.

I have decent stamina its how, when i was in tang soo do(which i am training to rejoin after events in life) i beet my sparring partner. Running lond distance and slowing down for a few then speeding up again is how i got ym stammina but other get it other ways. I can vouch for that one for sure but it differs for the person i believe... Then again I am a white belt so....

 

Goodluck eitherway!

[SevenStar]

definitely running and skipping rope. with full contact righting, matches are 3 mins long. consequently, I skip and shadow box in three minute rounds. with running, work your way up to at leasy 3 miles per session, ideally 5. run three days per week. on alternate days, if you have time, do wind sprints. I guratantee you will be ready for your next fight, stamina-wise.

[Master Jules]

Kraig,

 

Can you tell me more about this lactic acid...I've heard about it but...

 

Also what excercises wuold you say are good for the intervals and why would you vimoit when you finish a session?

 

Your muscles work on fuel sources.....when you burn those fuels, you are left with a waste product....that is lactic acid....it is the "burn".....

 

Like your car....it burns air and gasoline.....the waste product that comes out of your tailpipe is carbon monoxide......

 

You sometimes vomit because youve pushed your body so hard....it happens.....just keep training and your fitness level will increase, and your recovery time will decrease. Good luck !!!

[martial-athlete]

White lily,

 

Lactic Acid is a waste produced during anaerobic excercise...it is also converted to lactate by the body which is in turn used to create more ATP to fuel your muscles. This conversion process is also where creatine is needed.

 

The vomitig bit is caused by enlaged blood vessels in the legs...enlarged from the sprinting/movement...after you stop the blood will pool in you legs effectivly robbing it from the rest of you body....thereby creating a low blood pressure stiuation...making you feel poorly and vomiting.

 

I would choose excercises that use large muscle groups just as the others have advised. sprinting is a great one...think about keeping things explosive

 

kraig Devlin