Developing Speed for Martial Arts Training

This article is an excerpt from the book Ultimate Fitness through Martial Arts

To develop overall speed, there are several sequential steps in training:

  1. Basic conditioning
  2. Explosive power development
  3. Skill refinement
  4. Skill loading
  5. Full speed training

Basic condition, including flexibility, strength and agility training, is a prerequisite for speed training. The completion of basic conditioning is signaled by a level of fitness that allows the athlete to begin the more intensive exercises that develop explosive power. Exercises for developing explosive power are detailed in “Chapter 2: Power” and the execution speed section of this chapter. Once the target muscles start to develop, begin working on skill refinement. Each skill should be examined to eliminate unnecessary movements and increase biomechanical efficiency.


With highly refined movements and strong muscles, you can begin adding speed to each movement. Start skill loading gradually and observe your body’s reaction. If you can add speed and still maintain semi-refined movements, continue to increase your intensity. Eventually you will reach the final stage of speed training in which you can execute skillful movements at high speed.

Now let’s examine the four types of speed individually. Continue reading

Strength and Power Training

This article is an excerpt from the book Ultimate Fitness through Martial Arts

Power Training for Martial Arts

Power is a combination of strength and explosiveness. It is created by releasing maximum muscular force at maximum speed. To increase power, you must increase both speed and strength. By exerting strength with speed, you take advantage of both the force generated by the muscles and the momentum created through the speed.

Power can be described in three ways:

  • Explosive power – Explosive power is the ability to exert maximum force in one or a series of dynamic acts. Example: Breaking a board with a punch.
  • Static power – Static power is the maximum force a person can exert for a short period. Example: Bench press.
  • Dynamic Power – Dynamic power is the ability to exert muscular force repeatedly or continuously over time. Example: Heavy bag workout.


Power is derived from muscular ability. The human body contains over 400 muscles that can be broken in two classes: smooth and striated. Smooth muscles are those that perform the involuntary functions of the body like circulation and digestion. Striated muscles are those that can be voluntarily contracted, such as the muscle groups in the arms and legs. These muscles are the source of power.


 Slow and fast twitch muscle fibers

Striated muscles are made up of two types of fibers: slow twitch and fast twitch. Slow twitch fibers are designed for activity that must be sustained over a long time like distance running. They have a high capacity for aerobic energy production and can remain active for a long time while producing relatively small amounts of lactic acid. This is important because lactic acid build-up in the muscle tissue causes the muscle to fatigue and eventually renders it unable to continue working. Low levels of lactic acid mean more capacity for work. People who have a high percentage of slow twitch fibers excel at endurance activities. Continue reading

Junsado Strategy

Double Blade Strategy

In two words, the core Junsado combat strategies are perception and deception. Perceiving what the opponent intends is the primary goal. Then analyse and plan your actions. But do not allow your opponent to perceive what you intend to do. Deception comes into play at this stage. There are obvious deceptions and unseen deceptions. Both are good for combat. Sometimes the most obvious deception is the best. Skillful interaction of perception and deception paves the road for your success.


Introduction to Two Basic Strategies

1. Primary Response. The primary response is the instinctive animalistic safety response that you are born with. It has four goals:

1) To gain time to escape;
2) To secure the stability to fight back;
3) To establish mental and physical superiority over your opponent;
4) To create the opening for your secondary response.

2. Secondary Response. The definition of the secondary response is the actions necessary to end a confrontation. There are simple techniques and complex techniques; single techniques and multiple combinations such as lateral and planar combinations. Some forces are often unified or opposed, therefore you must be able to perceive the condition of the forces to unify or oppose them in 9 different ways.

Junsado Fundamentals

jsd basic 5 stages 500x200

Five Stages of Movement

Every movement in Junsado goes through five different stages in a simple flow :

1. Preparation
2. Execution
3. Impact
4. Follow through
5. Finish & Repose.

Your stance, footwork, mobility, hand skills, kicking skills, and joint immobilization skills are critical for combat preparation. (For details, refer to the book Combat Strategy – Junsado: The Way of The Warrior.)

jsd basics

Junsado Basics

1. Stance is divided into two fundamental types: full stance and half stance.

2. Hand skills areclassified in two types: open and closed.

3. Elbow techniques are linear and circular.

4. Take-down techniques are static and dynamic.

5. Joint locks are standing immobilization and ground pinion.

6. Footwork is classified in two ways: offensive and defensive.

Junsado Concepts

Simplicity is a Blend of Complexity

30bannerTo gain victory, it is essential to understand the nature of the conflicting forces. Forces either attract or repel each other. When you are able to grab and let go of the force, you may attain the unity of your action that can blend all happenings into one great flow without losing your perspective on the ultimate victory. This is the way of combat expert.

Combat is conflict between opposing forces. Opposition, resistance, competition, and discord are the nature of conflict. Once they take over your action, you will be opposed, resisted and in discord. The emotional reaction should be replaced by total concentration and dedication to a single reality at hand.

Junsado Principles

Junsado is the way of combat expert. Junsado techniques are grounded in the principles of change: changes in you, changes in your opponent and changes in the environment are all considered in Junsado strategy. It is a living art that evolves and adapts to the individual fighter and environment. Junsado is the system of no system that is necessary to meet the challenges of combat.

jsd definition

Junsado Fundamentals
Junsado Strategy

No system includes every way: freethinking and bound by no limit. Once being bound by styles, one thinks in narrow ways missing the true way. Favoring one system is as dangerous as not knowing any system at all. One must not favor any style, weapon, nature of self, but be free to think and walk the way of no way. Ultimately you should not be a molded product but be the handler of you that is only guided by your will that is free from the rules of this and that. That is what Junsado stands for.