Are you working harder than you need to?
Without realizing it, most people and schools actually do twice the work needed to learn any skill. Even worse, common mistakes can actually hurt your progress.
Muscle Memory – What you need to know
Muscle memory is the reason why the expression “It’s like riding a bike” exists. When an action is repeated enough, the body learns to do it automatically.
Brushing your teeth, tying your shoes and blocking a punch without thinking are all examples of skills learned through muscle memory.
Greasing the Groove – Russian Strength Secrets for Skill Training
The Russians treat strength training like any other skill. Rather than do a set of exercises until their arms drop off, they use a technique referred to as ‘greasing the groove’.
The basic theory is this: Do a movement perfectly, as often as possible.
For example, do a bench press until you can’t do a perfect rep, and stop. Repeat. Often.
This not only reduces soreness and fatigue, but your body never gets the impression that the exercise difficult. Don’t underestimate this.
If you always do push ups until your arms can’t move, your body learns that push-ups suck. Your brain tells your muscles that they’re supposed to get tired and stop. If you stop before you can’t do a perfect rep, your body learns that push-ups are easy.
Exercises, like skills, become hassle free in less time by learning how muscle memory works.
How Dojos Make Learning Harder
Most dojos start their classes with a grueling endurance workout. Push ups, sprints, squats, you know the drill.
They then go on to learn martial arts skills. Kicking, stances, etc.
Students’ bodies, now exhausted from the workout, don’t respond properly. Kicks are sloppy, stances aren’t as deep, concentration isn’t what it should be.
Most dojos:
- Endurance workout
- Skill Training
Improved learning method:
- Light warmup
- Skill training
- Endurance Training
By performing your workout after skill training, your body is sharp and ready to learn. Another benefit is that since you’re already tired, you don’t need to spend as much time exercising to tire out your muscles.
Conclusion – 10,000 Repetitions
A common thought in martial arts is that it takes 10,000 repetitions to master a movement.
Wrong.
It takes 10,000 good repetitions to master a movement.
If you practice a sloppy side kick 10,000 times, guess what? You’ve got a sloppy side-kick.
Even worse, your body has to actually un-learn the bad technique in order to improve.
Are you training smart or training tired?
