Startseite Speed training for combat, boxing, martial arts, and MMA : how to maximize your hand speed, foot speed,..

Speed training for combat, boxing, martial arts, and MMA : how to maximize your hand speed, foot speed, punching speed, kicking speed, wrestling speed, and fighting speed

Jahr: 2013
Edition: Version 2.0.
Sprache: english
Seiten: 182
ISBN 10: 0976899809
ISBN 13: 9780976899808
File: EPUB, 182 KB
Download (epub, 182 KB)

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Speed Training for Combat,
Boxing, Martial Arts, and MMA

How to Maximize Your Hand Speed,


Version 3.0


By J. Barnes


Copyright © 2014

All Rights Reserved


Order the print edition of this book and get the entire
kindle edition for FREE! 

If you are reading this as a Free
Kindle Book Sample or Borrow, you still have time to take advantage of this limited
time Kindle MatchBook promotion. Order now by clicking on the link below and
start improving your speed today!

Legal Notice

All rights reserved. No part of this publication may be
reproduced or transmitted by any means, electronic, mechanical, photocopying,
recording, by information storage and retrieval system, transmitted by email,
or otherwise without written permission from the author. Reviewers may quote
brief passages in reviews. Speed Loop™ is a registered trademark. 


The author and/or publisher are not responsible for any
injury or loss to anyone who utilizes the information contained within this
guide or to anyone injured due to the actions of one who utilizes the
information contained herein. The author and/or publisher advocate responsible
behavior in all cases, and in no way endorse or condone street fighting,
illegal behavior or unprovoked violent actions.

It is absolutely essential that
before following any of the activities, physical or otherwise, described
herein, the reader should first consult his or her physician for advice on
whether to embark on the activities, physical or otherwise, described herein.

Table of Contents


Started With Speed Training

The Speed









Speed Training

Thoughts on Speed Training

with J. Barnes

Books by J. Barnes

Thank You

Your Opinion


Getting Started With Speed Training


I have written this guide with a single objective in mind:
to help you become a superior fighter by increasing your speed to the highest
level of your innate potential. 

Speed is a key attribute for
success in competition and self-defense. Reaction speed is often the sole
difference between winning and losing a physical confrontation.

Regardless of your fighting style
or method—martial arts, boxing, wrestling, or MMA—you cannot apply it unless
you can react quickly and respond accurately! That is exactly what this guide
will teach you how to do. 

I have heard about countless people
who have enrolled in martial arts schools and trained diligently for months or
even years, only to find their so-called "deadly techniques" have
failed to help them in competition or worse yet, a real fighting situation.

What went wrong? Why didn’t their
techniques work as they did in class? Could this happen to you? You bet it
could—unless you shift your focus from demonstrations and controlled sparring
and start focusing on success in competition and self-defense.

After reading this guide, you will
know how to train and develop combat speed. You will not be seduced by an
instructor’s board breaking demonstration. You will not even be impressed with
an instructor who can throw 20 punches in one second! You—the informed speed
student—will know that such demonstrations have little, if anything, to do with
speed in competition and self-defense. 

The essential ingredient, which I
have found all superior fighters possess, is the ability to instantly separate
the useful from the useless. By doing so, they are able to get much more out of
their training and achieve high levels of skill much faster.

What You Will Find in This Guide

This book is divided into 10 chapters. The following is a
brief description of the contents of each.  

Chapter 1: The Speed Loop™. You
will receive the facts on the Speed Loop and its seven vital components. The
Speed Loop is a proven and complete system for maximizing your total combat

Chapter 2: Visual Reflexes. This
chapter contains the training methods that will increase your visual reflexes
for spotting openings and tracking movements. You will need these reflexes primarily
for long-range fighting when you are in the kicking and boxing range.

Chapter 3: Tactile Reflexes. This
is an examination of methods that will develop your tactile (touch) reflexes.
You will learn to anticipate an opponent's every move while you are in the
trapping, wrestling, or grappling range. Almost all fights end up in this
range. Be prepared!

Chapter 4: Auditory Reflexes. Focus
on training your auditory reflexes by improving your listening skills. If you
have ever experienced blind sparring, or fighting in the dark, you won’t
dispute the importance of this attribute!

Chapter 5: Adaptation Speed. Focus
on improving your mind's ability to instantaneously select the perfect action
in response to an attack or opening. You will learn to respond accurately
without thought and adapt instantaneously to any opponent.

Chapter 6: Initiation Speed. This
chapter will cover the critical development of your explosiveness, once you
have chosen the correct action to initiate. You will learn to make your
movements felt before they are seen.  

Chapter 7: Movement Speed. You will
learn to develop the only speed that is recognized by the public at
large—movement speed. You will not use it for demonstration purposes. You will
use movement speed to overwhelm and subdue an opponent in seconds!

Chapter 8: Alteration Speed. You
will be introduced to the "safeguard," known as alteration speed.
Through mastery of body mechanics, you will develop the ability to stop and
adjust instantly in the midst of movement—just in case you initiate a wrong

Chapter 9: Speed Hampering. This
chapter covers the latest techniques on speed hampering. You will learn how to
immobilize, confuse, and ultimately, destroy your opponent’s confidence and
ability to win or harm you.  

Chapter 10: Supplemental Speed
Training. Now you can enhance your speed using supplemental speed training. You
will learn how to get that extra edge that often separates the superior fighter
from the average fighter.  

How to Get Your Money’s Worth from This Book

You should not just read this guide and put it aside once
you are done. I am your consultant, and this guide constitutes an active
conversation between two people: you, who want to become a superior fighter by
maximizing your total speed, and me, who is providing the essential information
that will enable you to achieve your goal.  

You can rest assured that this
guide is unlike any other ever published on developing speed for competition
and self-defense. It will echo the realities of speed training for combat as it
stands today. If applied diligently, the drills in this book will help you double
or triple your speed within a short period of time.

You must give effort before you get
results. Open your mind to the teachings and implement them on a deliberate and
consistent basis. This is the only way to improve. It will not happen by

All superior fighters have come to
the realization that they are their own worst enemy. The most difficult aspect
of transforming your body in any way is the task of first transforming your
mind and emotions. That will lead to the physical transformation you desire.

I suggest you glance through the
guide once to get a conceptual view of its contents and direction. From there,
you should study one chapter at a time. The chapters are in specific order as
they come into play in the Speed Loop.

You are a unique individual and
should be treated as such. Therefore, you should read this guide at a pace that
is most effective for you.

After capturing the essence of each
chapter, you can then proceed by trying the specific drills. Taking these steps
in order will prevent you from wasting your valuable training time. Superior
fighters do not waste training time!

You will get the most from this
guide, or any other, by continuously following these five steps:

1. Know your definite purpose or

2. With an open mind, study the
material thoroughly.

3. Grasp everything that is
beneficial to your purpose or goal.

4. Release everything that is
useless to your purpose or goal.

5. Apply the modified outcome on a
focused and consistent basis to realize your purpose or goal in the shortest
possible time.

A Few Words about Me and My Role in Your Life

I have studied various combat arts and sports for more than 20
years. During those years, I have gone through many physical and mental
transformations. Every one of those transformations has been for the better,
because I am constantly striving to improve my knowledge, awareness, and

I grew up spending a lot of time on
rough city streets, which led to me being in many real street fights. I have
studied various forms of combat, including reality-based martial arts, boxing,
wrestling, and MMA. I know which styles are best suited for self-defense—and

As a young boy, I was nicknamed
"Rabbit" by my older brother Joseph, because he said I was fast like
a rabbit. In order to realize my full speed potential, I devoured all the
information on speed training I could get my hands on. From there, I tested and
developed those methods by training with skilled practitioners in martial arts,
MMA, boxing, and wrestling to ensure effectiveness. The results are contained
within this guide.

In this guide, you will find the
truth about developing your speed attributes for competition and self-defense.
I will not mislead you regarding what it really takes to maximize your speed. A
lot of people out there will. Do not let them!

If you ever have any questions
about improving your speed training, feel free to contact me. I will do my best
to provide you with the truth, in the form of a reply, or possibly an entirely
new guide. Fair enough?

Okay, enough about that—now let's
get started on your speed training.

Speed Training Tip

The quickest and most effective way to improve your total combat
speed is to frequently train with someone in whom these attributes function at
a higher level than in yourself. In other words—you will get faster by training
with someone who is faster than you!

Chapter 1

The Speed Loop™


The Speed Loop is comprised of the seven components of speed
and their relation to each other when applied in competition or self-defense.
As a speed student, it is imperative that you thoroughly understand the Speed

This chapter will introduce you to
vital theories of total combat speed. You will learn about successful advanced
speed training concepts. You will also learn about the useless concepts that
you should abandon in competition and self-defense.

Applied Speed vs. Demonstration Speed

Before you learn about successful speed training concepts, I
need to first bring to your attention some speed myths that might be somewhat

Can you really hit a person 20
times in one second? Well, let's see. It depends on the distance from your
hands to the target. If your hands are just one inch from the target, then it
might be possible—in theory.

But, if you are attempting to throw
20 fully extended and retracted punches from your chest in one second—forget
it! I am 6'2" tall, with long arms. I can't possibly pull that stunt off.
The truth is, nobody can!

Now, let's add the factor of
realistic fighting. Ask yourself: What kind of damage can 20 lightning punches
do in one second from a one-inch distance? You would be moving so fast that
your punches would look like one blur—an impressive demonstration for sure!

In a physically threatening
confrontation, I would much prefer to throw one explosive and destructive
finger jab through the eyes than to throw 20 light taps to the body. Which
tactic is more likely to stop an attacker? 

For another comparison, you have probably
seen movies in which a martial artist wielded a pair of nunchucks. When
demonstrated by a trained weapons person, this flashy weapon can give the
impression of supernatural speed.

Most novices, unfamiliar with using
weapons in martial arts, view this as real speed. It is demonstration speed—not
applied speed.

Simply ask anyone who understands
the benefits and limits of weapons in combat. They will choose a plain stick
over the nunchaku every time. The nunchaku appears more impressive, but the
stick performs better for self-defense purposes.

What are the odds that you will
spot a pair of nunchucks lying on the ground if you are attacked on the street?
Not very good. Maybe you won’t find a stick either. But what you should do is
utilize what is readily available in order to defend yourself. Use whatever you
can get your hands on!  

Applied speed in fighting is much
more intricate than a simple demonstration. The variables and intensity levels
are not comparable.

Do not be seduced by outlandish
claims regarding the effectiveness of a particular style or weapon. It is the
individual who determines the effectiveness of the style or weapon. Ultimately,
the level of your attributes, knowledge, and experience against that of your
opponent will determine your success in competition and self-defense.  

C.C.S. Principle

As a speed student, you must make consistent use of the
C.C.S. principle or Combat Common Sense! Combat Common
Sense must take precedence over theoretical notions. In theory, it would seem
that a trained black belt in Karate could easily defeat an unschooled street
thug. Combat Common Sense will tell you this notion is not necessarily true.

Do not believe in theories until
you have successfully applied them in realistic training. When you fully believe
in a concept and understand how it works, you can apply that concept
decisively, in the midst of combat, without second-guessing its validity.

Do not ignore your common sense!
Use it as a finely tuned scam detector. The more adept you are at avoiding spurious
myths, the more easily you will hone in on the essential concepts that will
accelerate your improvements in combat speed.

Be truthful with yourself
concerning the strengths and weaknesses in your Speed Loop. Most people
concentrate too much on their strongest components, to the detriment of other,
underdeveloped ones. This is one of the biggest mistakes made by beginning students.
But, this will not be you. You will develop a strong and balanced Speed Loop!

In order to improve consistently
and continuously, you must vigorously search for any weaknesses in your loop
that need immediate attention and development. At the same time, you must
maintain your strongest components.

Remember: Your Speed Loop is only
as strong as its weakest individual component!

Isolation Principle

The isolation principle is used to make rapid progress in
each Speed Loop component, thereby achieving maximum total speed improvement in
the shortest possible time.  

Using the isolation principle
requires that you totally involve yourself with "here and now." This
is where your absolute power lies. Do not concern yourself with "there and
then," which deals with false perceptions of power.

You should maintain this sense of
purpose, in the present, throughout every phase of every training session. For
speed purposes, realize that five minutes of intense component training is more
productive than fifteen minutes of lackadaisical component training.

Here are some other key points on
isolation training:

1. Begin by clearing your mind and
reviewing the exact component(s) you will be training, prior to beginning any
exercise or drill.

2. Concentrate intensely on
developing that component by giving it your total, undivided attention.

3. Train where and when you will
not be disturbed unless there is an emergency. 

The more you can break down an
attribute in training, the more productive your training will be. That is the
purpose of the Speed Loop. It provides a vehicle through which you can
effectively use the parts of the whole to make a significant and rapid impact
on the whole.

Speed Training Tip

You should focus on the maximum development of each
individual Speed Loop component. By doing this, you will train more effectively
and achieve superior combat speed in the shortest possible time. To help you simplify
and focus your training, I have included a summary of training at the
end of each chapter. You can use these summaries as the basis of your combat speed
training plan and schedule.

Chapter 2



This chapter will decrease your reaction time to visual
stimuli in fighting. For defensive purposes, you will learn to anticipate,
recognize, and track swift movements. For offensive purposes, you will learn to
quickly spot openings and opportunities to attack.

Developing speed in visual
recognition and tracking is a foundational skill for the speed student. If you
lack tremendous movement speed, you can compensate for this weakness through
quick seeing. Great visual reflexes are rarely inherited. They are usually the
result of conscious and consistent development.

Eye Exercises

You should begin your visual reflexes training by exercising
your eyes. Like any other muscle, the eye muscles need to be warmed up and
prepared for more demanding work. This will help to ensure maximum functioning
of your visual reflexes. Here are the recommended exercises for stretching,
strengthening, and relaxing your eyes. You can choose to incorporate some or
all of these exercises into your training.

Lateral Eye Stretch 

Sit in a relaxed position. Look straight ahead. Without
moving your head, look as far to your right as you can. You should feel a
slight stretch in your eye muscles. Hold the stretch for five seconds. Now
focus your eyes straight ahead, relaxing them for one second. Repeat the eye
stretch to your left, without moving your head. Hold for five seconds. Again,
focus straight ahead and relax the eyes for one second. That is one repetition.
You should do 5-10 repetitions.

Vertical Eye Stretch 

Sit in a relaxed position. Look straight ahead. Without
moving your head, look as far down as you can. You should feel a slight stretch
in your eye muscles. Hold the stretch for five seconds. Now focus your eyes
straight ahead, relaxing them for one second. Repeat the eye stretch looking as
far upward as you can, without moving your head. Hold for five seconds. Again,
You should do 5-10 repetitions. 

Circular Eye Stretch 

Sit in a comfortable position. Look straight ahead.
Visualize a large clock, about 10 feet in diameter, directly in front of your
face. Imagine your nose is fixed to the center of the clock.

Looking up, fix your sight first on
the clock’s 12. Moving your eyes clockwise, fix your sight on the 1. Keep moving
your eyes clockwise, stopping at each number, until you go all the way around
to 12 again. Rest the eyes for a few seconds. Repeat this exercise going

During the circular eye stretch, it
is important to pause your focus briefly at each number on the imaginary clock.
It is also important that you stretch your eye muscles to see each number.
Remember: the clock is 10 feet across.

Eye Squeeze 

Sit in a comfortable position. Look straight ahead. Now
squeeze your eyes shut tightly. Hold the eye squeeze for five seconds. Open
your eyes and relax them briefly before repeating the eye squeeze. You should
do 5-10 repetitions.

Eye Massage 

Sit in a comfortable position. Allow your head to gently
fall forward, as if you are falling asleep. Close your eyes and relax all of
your facial muscles. Begin to gently massage the lids of your closed eyes with
your fingers using the following techniques:

1. Downward stroke: slide the
fingers from the eyebrows down to the cheekbones while applying slight pressure
as the fingers first contact the eyelids.

2. Inward stroke: slide the fingers
from the temples across the socket between the eyes and eyebrows while applying
slight pressure as the fingers make contact just above the eyelids.

Warning: The eye is a delicate
organ. I advise you to proceed with caution when practicing these eye
exercises. You must be careful not to strain the eye or the eye muscles. Be
careful to avoid pushing too hard on your eyelids.

Blink Control

Crucial to “quick seeing” is the ability to control the
natural tendency to blink. All superior full-contact fighters have learned
blink control—consciously or unconsciously. Blink control will ensure maximum
use of your visual reflexes. Being able to resist closing the eyes during a
fight can mean the difference between victory and being pummeled by your
adversary. If you can't "see" it, you will surely "feel" it
when it gets there!

We all blink naturally. This
natural blinking happens in a microsecond and cannot be eliminated. What I am
talking about is eliminating the habit of closing your eyes when you are
attacked. Developing blink control is more of a psychological task than a physical

Closing your eyes in the midst of
fighting reduces your chances of success. I realize there are exceptions to
every rule. For instance, it would make sense to close your eyes if someone
hurled a handful of sand toward your eyes. The goal is not to have your eyes
closed any longer than they absolutely need to be. 

The following are the recommended
drills for developing blink control.

Blink Challenge 

You will need a training partner to help you with this
drill. Start by standing with your hands at your side. Have your training
partner stand about five feet in front of you. Your partner should now attempt
to find your "blink point." How close to your eyes does an attack
have to be to make you blink? Your partner's goal is to make you blink. Your goal
is not to blink. It's that simple. Some people can easily be made to blink.
Some superior fighters do not seem to blink even when they are hit.

First, your partner could try
stomping or yelling abruptly. If that doesn't work, your partner could try punches
or kicks launched toward your face. 

Your partner should not come too
close until you can control your response. As you gain control over your
blinking, have your partner throw punches and kicks that come within an inch of
your face. Be sure your partner can accurately judge the distance between you.
In addition, I recommend that you wear protective headgear to avoid injury when
practicing these drills. You will probably feel the wind from these attacks,
but just concentrate on relaxing and not blinking. 

The last step is to have your
partner put on boxing gloves and footpads. Your partner should now make very
light contact. Do not concern yourself with defense at this time. Just focus on
controlling your blinking. Once you can handle this, try some fast
light-contact sparring. This will help you develop blink control.

Do not go all out when sparring for
blink control. Emphasize fast, yet light, contact. You should each try to get
the other to close his or her eyes by using feints and broken rhythm. Focus on
the goal of the training: to develop blink control. You should always have a
purpose and focus for every training drill or exercise. This will allow you to
achieve the desired results much faster.

Peripheral Vision

Your visual reflexes can be improved immediately if you
learn to diffuse your vision. Reaction speed is affected by the distribution of
the observer's attention. Fewer separate choices lead to faster actions. Many
separate choices lead to slower actions.

Visual reflexes operate best when
your awareness shifts from small details to larger ones, and finally to the
whole action, without a thought being given to any single part. This allows you
to react quickly without excessive lag time between stimulus and response.

Get into the habit of observing
everything around you. Do not study it—just relax and be aware of its movement.
Detachment of the mind is the key here, though a focus point is needed to
ensure maximum concentration. 

The following drills are designed
to improve your peripheral vision. You can choose to incorporate some or all of
these drills into your training.

Public Awareness 

Focus your eyes on a distant structure, such as a high
building or pole. Now diffuse your vision. You should be able to see the
structure clearly, and also the blurry environment bordering it. You might see
people, cars, or other objects. Take note of any movement from both corners of
your eyes. Try to really see what is going on around you while your eyes are
fixated on the focus structure.

Name Call 

Enlist the help of three or more training partners and
spread them out in a line facing you. Stand about 10 feet in front of them. Now
focus on all of them by diffusing your vision. Your eyes focus on the person in
the middle, but your peripheral vision is actually upon the outer two at the
same time. As one of them moves any body part, no matter how slightly, call out
the person’s name.

Alphabet Game 

Stand about 15 feet in front of your training partner. Have
your training partner draw imaginary letters of the alphabet in the air with a
finger as you attempt to distinguish the letters. To make this more of a
challenge, have your partner move to the right or left so as to be out of your
direct view. You must keep your drills consistently challenging if you seek rapid

Sparring Against Multiple Opponents

As your peripheral vision improves, you should advance to sparring
against two or more people. This is the best way to improve your peripheral
vision for competition and self-defense purposes. You can choose to go light
and fast without protective gear, or go full contact with full protective gear.

Visual Stamina

Visual stamina involves the ability to quickly focus on an
object. It also involves the ability to concentrate intensely on that object
for a prolonged period of time. The development of your visual stamina will
enable you to experience the sensation of "speed-retardation." This
is when the fastest punch or kick appears to be moving in slow motion.

Understand this: A punch or kick is
as fast as it appears to the person viewing it. To the untrained eye, a
movement may appear to be very fast. On the other hand, that same movement may
appear quite slow to the trained eyes of an advanced combat speed student.

You have probably already experienced
the "speed-retardation" phenomenon. It usually occurs during an
extremely stressful situation, and it can happen in seconds. First, the
adrenaline rush kicks in. Then your eyes bulge, and your heart will begin to
beat faster. You might get butterflies in your stomach. In this particular
state of mind, humans are capable of lifting cars, absorbing great punishment, enduring
extended rounds of intense combat, and a host of other seemingly
"amazing" physical feats.

When we examine the adrenaline rush
a little closer, we find that the key difference resulting from this state, as
compared to a relaxed state, is intense concentration. During the adrenaline
rush, you are absolutely and totally focused on the task at hand. Your body
automatically pushes your concentration powers into overdrive. This eliminates
every mental distraction and allows you to make maximum use of your physical

You should not wait until you
experience a real-life combat situation to start making use of the adrenaline
rush as a training tool. Instead, you must learn to consciously release the
adrenaline rush by improving your ability to focus and concentrate.

There are two steps to mastering
the adrenaline rush. Step one is to develop the ability to release it. Step two
is to develop the often-overlooked ability to control it.

As a serious combat speed student,
your goal is to reach the point where you can cut the adrenaline rush on and
off at will. This is an essential skill for competition and self-defense.
Combat sport participants and enthusiasts often refer to this intense state of
concentration and physical climax as a moment of “killer instinct” when you are
going for the winning strike, combination, throw, or submission.

I believe the control and use of
the adrenaline rush is, in fact, the same inner power that is known in martial
arts circles as Ki or Chi.

To instantly turn your Ki on, try
this: Open your eyes as wide as you can. Begin taking slow and deep breaths.
Now relax and concentrate on the energy flowing through your body. Try to
really feel the energy. It's just the oxygen that you're breathing in. It is
oxygen that fuels the adrenal response. 

Next, speed up your breathing as
fast as you can, still breathing very deeply. Conjure up feelings of extreme
fear or anger by using past experiences or unpleasant images. This causes
electricity to surge through the brain and begins the adrenaline rush.

To instantly cut your Ki off, try
this: Close your eyes. Slow your deep breathing. Relax your mind and body.
Conjure up a feeling of peace and happiness. This will stop the adrenaline

Ever notice how wide open a
so-called maniac's eyes are when he or she flies into a rage? Well, emerging
victorious from a violent attack on the streets might require you to become a maniac

In self-defense, there is only one
rule to concern yourself with—there are no rules! 

If necessary, you must develop the
ability to switch instantly from a calm and rational human being into an
unstoppable fighter who is determined to legally incapacitate a ferocious
attacker at any and all costs! The thought of inflicting pain on a human may be
brutal and uncomfortable, but it could save the lives of you and your family
members. Having control of your Ki allows you to instantly cut off the
adrenaline flow and avoid inflicting unnecessary harm or injury on your
attacker or opponent.

The loser of a physical fight is
the one whose adrenaline flow has been shut off. And, by now you should realize
that the development of focus and concentration is critical to your success as
a fighter. The truth is that effective fighting is more about controlling your
mind and emotions than controlling your body.

Great truths are long-lasting. Very
few concepts are truly original. Some people just dig a little deeper into the
cause and effect, which allows them to see something previously undiscovered.
Everything on earth is discovered as new. Nothing is ever invented as new. It
was always there in its raw form. Someone has simply discovered its presence
and made use of it, by discovering its capabilities and unique applications.
Use this truth as motivation for continuous self-improvement.

The following drills will increase
your ability to recognize and track fast movements. You will also learn to
concentrate for increasingly longer periods of time. It is this stamina of the
mind that really determines your level of physical stamina. 

Few people push their bodies to the
limit because their minds give out first. In truth, your mind can be trained to
concentrate for such long periods of time that your body will collapse from
exhaustion. Again, it is a matter of focus and concentration.

Record Read 

For this drill you will need a turntable record player. They
are rarely used these days except by DJ’s, but you can ask friends or relatives
if they have an older turntable. Pawn shops are another potential source for
inexpensive record players. If not, you can locate and purchase a new record
player online. Club DJs are another good source to find out where you can
purchase a turntable record player because some of them still use 12-inch LPs. Also,
you will need a few 12-inch LPs, which you can borrow or purchase online
(search for “vinyl records”).

I know that using a turntable as a
speed training tool may seem a little odd at first, but it's worth getting one
to take advantage of this excellent drill. Practice reading the label of a
record while it is spinning on the turntable. To start, try the drill at 33 rpm
(revolutions per minute). Later, you can increase the speed to 45 rpm and then
78 rpm to really challenge your ability to track and distinguish fast moving targets.

Try to read the song titles and any
information on the label. Vary the records to avoid knowing what the label
reads beforehand. You will only hamper your progress if you do not drill
realistically. Practicing this a few minutes at a time will greatly increase
your ability to track fast-moving hands, feet, and heads.

Number Flash 

Take a large piece of paper and write down 20 four-digit
numbers in a vertical column. Now take a card or another piece of paper large
enough to cover about five numbers at a time. Cover the first few numbers.
Quickly slide the card down far enough to see the first number only. Leave the
card down just long enough to get a glimpse of that first number, then quickly
slide the card back up to cover the number again. 

You should now immediately call out
the number you saw. Check to see if you were right by sliding the card down
again, revealing the first number. The object is to quickly see and distinguish
the number. After the first number, you can continue down the column, trying to
snatch, glance, and remember each individual number before calling it out.

If you find that you are
consistently off, try the drill using three-digit numbers. You can also remove
the card more slowly, giving you more time to recognize the number. Do whatever
it takes to give your eyes the proper challenge. Do not make it too easy.

Occasionally, you should write down
new numbers to make certain you are not guessing based on memory. Later, as
your recognition skills improve, you can graduate to five, six, and even
seven-digit numbers. This will keep your eyes consistently challenged and

Point Focus 

For this drill you will need a sheet of paper and a pencil,
pen, or marker. Mark the paper with many dots that are about one-half inch
apart. Tape the paper to a wall at face level. Stand about six feet from the
paper and begin to shadow fight while keeping your eyes focused on a
predetermined dot of your choice.

The object is to bob, weave, punch,
kick, shuffle, etc., without losing eye contact with the dot you have chosen to
focus on. Move slowly at first and speed up as your focus skills improve. You
can move farther away from the paper or increase the number of dots on the
paper to increase the difficulty of this drill. 

The Sixth Sense

Is there really a sixth sense within all of us?  I believe
there is, but not in the way that most people perceive its existence. I feel
that the state we are in when the so-called sixth sense is functioning is
simply the state of heightened subconscious functioning.

When fighting with the subconscious
functioning unobstructed, you are capable of perceiving events and actions
before they actually happen. It is as if you have tapped into some sort of
extra-sensory perception.

E.S.P. should more appropriately be
labeled D.S.P., because it is really “developed” sensory perception—not
extra-sensory perception. Everyone possesses this amazing sense to some degree.
The difference is that some have nurtured its power and some have not. Those
who have not made conscious use of the sixth sense may have been unaware or
skeptical of its existence.

For the advanced speed student, the
sixth sense is used to develop "anticipation skill." This is the
ability to anticipate something happening before actual movement occurs. It is
really a mental phenomenon. You are connecting your mind with the opponent's
mind, so that you can read his or her innermost thoughts and intentions before
they are initiated.

The following drills were developed
for the purpose of improving your anticipation skills.

TV Response 

In this drill you may use punches, kicks, knees, elbows, blocks,
or defensive ducking for your responses. Full power should not be used because
you will only be striking air. (Always hit a target when practicing full power

A TV will be needed for this drill.
Stand about eight feet from the TV. Turn on a program that has a lot of action,
such as a fast-paced cartoon or action movie. 

Turn the volume all the way down.
You only want to see the show—not hear it. You should notice the picture
changing constantly from one camera shot to another. Every time the picture
changes, strike, block or slip as fast as you can in response to the change. Immediately
resume your starting position and respond to the next picture change. You can
use something as simple as a jab or front kick.

React every time the camera shot
changes. Do not think about it, or try to anticipate it—just react! Your goal
is to reduce the lag time between the camera change and your physical action.

Eventually you will notice that it
seems as though you are striking or blocking at the same time the camera shot
is changing. This reflexive skill is vital to success in competition and self-defense.

Keep your mind clear and try to
stick with every change of the scene. You should keep your body relaxed and
your movements as smooth as possible. Practice this drill for as long as you
can maintain the constant reaction to the scene changes. Stop and rest if you
begin to get sloppy or tired. Practicing sloppy movements will only retard your
progress as it pertains to speed and reflex development.

Traffic Light 

While driving or riding in a vehicle, you can work on your
anticipation skills by reacting when the traffic light changes from red to
green. You can respond with a quiet and reflexive "ugh" when the
light changes. Do not try to anticipate the green light. Just react. Drag car
racers use this drill to develop their reflexes for fast starts.

Caution:  Do not react by slamming
the gas pedal to the floor. React quietly and instantaneously before slowly
pressing the gas to begin acceleration. Use an appropriate and safe response to
avoid injuring anyone.

Video Games  

Many athletes use video games to enhance their reaction
speed. There are many sophisticated video games on the market today. Do some
research by going online and/or visiting your local video game retailer. After
testing a few games, choose the ones that are enjoyable and challenging to your

Pet Snatch 

You can enhance your reaction speed with the help of a pet.
Simply hold a rag slightly above a playful dog or cat. When your pet tries to
jump for the rag, jerk it away. As you do, simultaneously respond with a quiet "ugh."
(Definitely do not try this with an unfamiliar animal, no matter how fast you

In the initial stages, you can hold
the rag high. As your reaction time improves, you can lower the rag closer to
your pet for a greater challenge.

Focus Mitt Snatch 

For this drill, you can use a focus mitt or your bare hand.
Be particularly careful if using your bare hands. Do not strike the hand with
full power. Personally, I feel this drill is more beneficial when a focus mitt is
used and you allow your partner to strike with full explosion.

Place a focus mitt on one of your
hands. As your partner attempts to strike the pad with a jab, you will attempt
to jerk it away before the punch can land on the pad.

Tell your partner to go for speed rather
than power. He or she should not try to fake you out in order to hit the pad.
That is not the purpose of this drill. Your partner should just stand calmly,
and try to beat you to the punch by hitting the pad before you can move it.
After each attempt, both of you should resume starting positions. 

To increase the challenge for you
(the receiver), allow your partner to keep his hands in constant motion prior
to striking (like a boxer looking for an opening). If your partner keeps
hitting the pad, take a step back. As your response time improves, you can move
the pad closer.

Another form of this drill is to
have your partner try to close the gap on you, before you can evade the attack.
This drill depends primarily on footwork, but it also depends on anticipation
skill. There is no punching or kicking involved. Simply have your opponent
lunge forward as quickly as possible. You should anticipate the movement and
evade it or shuffle backward before your partner moves. Resume starting
positions and repeat. No fakes or feinting.

As you improve, you can move closer
to your partner. You will find that this drill enhances agility as well as
anticipation skill.

Diligent practice of these drills
will enable you to beat your adversaries to the punch, even when they start to throw
their punches first! I guarantee you will be surprised how these simple drills
can shorten your response time.

The Focus Point

When fighting, you need a focus point. This aids in helping
your Ki function at its maximum level. The best focus point is the opponent's
eyes if you want to perceive an attack as quickly as possible. The next best
focus point is the torso area, because it shows you what direction the
opponent’s attack is coming from. Use the eyes as a focus point for
long-distance fighting and the torso during close fighting and grappling. 

At a distance, you should
concentrate intensely on your opponent’s eyes, as if you are trying to see
right through them and read his or her mind. You will be surprised to find
yourself doing just that!

The stronger your concentration,
the easier it will be for you to read an opponent’s mind. You can test this
theory yourself. First, try the previous focus mitt reaction drills while
focusing on the arms, legs, or any part of your opponent other than the eyes.
You will see how slow your reactions can be. Now, try the same drills while
focusing intensely on your opponent’s eyes. You should also turn on your Ki.
You will now be able to anticipate your opponent’s moves more easily.

Speed Training Tip

If you are facing multiple attackers in a self-defense
situation, you should make use of your peripheral vision to stay aware of all initial
movements and threats. To maximize your speed and effectiveness, direct your focus
on the eyes of the one opponent you are engaging at each moment during the

Summary of Visual Reflexes Training

Below is a summary of training tools that you need to use if
you want to maximize your visual reflexes. You should include at least one or
two drills from each section in your training sessions.

1. Eye Exercises

2. Blink Control

3. Peripheral Vision

4. Visual Stamina

5. Sixth Sense

6. Focus Point

Chapter 3



Tactile reflexes involve the ability to quickly react to the
stimulus of touch. It is the attribute referred to as “sensitivity” in martial

Ninety-five percent of all street
fights and MMA bouts will end up in the close distance and/or grappling range.
In this range, it is not likely that you will “see” the attack coming. With
tactile reflexes, you will not need to see where your hands are in relation to
your adversary—because you will “feel” your position in relation to your

With practice, you will learn to
instantly feel what the opponent is attempting to do by quickly reading the
direction of his body force. Using this awareness, you can take the opponent’s
energy and do one of three things:

1. Dissolve the energy (by evading and/or

2. Redirect the energy (by blocking
or parrying).

3. Crash the energy (by
stop-hitting or countering).

To make maximum use of your tactile
reflexes, it is imperative that you stay relaxed when you come into contact
with the opponent. It is through relaxation that you will find speed and
explosiveness in your actions.

Tactile reflexes are usually highly
developed in people who study such arts as Judo, Jujitsu, Dumog, Wrestling,
Aikido, Wing Chun, and Muay Thai. To maximize your tactile reflexes: you should
train in martial arts that emphasize close-range fighting. 

Sensitivity Drills

There are many drills that you can use to develop your
tactile reflexes. However, be careful not to get caught up in the drill itself.
The drills are only a means to an end. Your purpose is to develop superior
tactile reflexes that will enable you to easily dominate an opponent in the
closer fighting ranges.

It is difficult to learn
sensitivity from a book or a video. You will do best to find a partner who is
familiar with the drills of martial arts that specialize in the in-fighting,
close-quarter, trapping, clinching, and grappling ranges. The drills you choose
are important, but the effort you put into each drill is just as important.

Secret: To get better results from
any sensitivity drill, try it blindfolded. This forces you to heighten your
sense of touch, which will lead to rapid improvement in your tactile reflexes.

The following are basic drills for
developing tactile sensitivity.

Single Hand Sensitivity Drill 

Take your fighting position. Have your training partner do
the same. Now, you should both extend your lead fighting hands until they are
touching at the wrist (like two swords that are crossed). Place your rear hand
behind your back.                

Now, both of you should close your
eyes.  Relax. Try to feel each other’s energy for a while.  The primary goal is
to stay in contact with your partner’s hand.

Have your partner try to disengage
(leave) your hand and strike your torso. If you are relaxed and aware of your
partner’s energy, you should not be struck. You should successfully “stick” to
your partner’s hand and prevent him or her from striking you. Resume starting
positions and begin again. Remember to keep your eyes closed.

As your tactile reflexes improve,
you can move closer and closer to the opponent with this drill.

Double Hand Sensitivity Drill 

Take a fighting position. Engage both of your partners’
hands with both of your hands. Relax. Now try to quickly, but lightly, strike
your partner by leaving or tying up his or her hands. Your partner should
attempt to do the same. Remember to not strain. Relaxation is the key to speed.

Blind Grappling 

Start off with both you and your partner blindfolded. Now
engage each other from a starting wrestling or judo position until you can both
feel each other’s arms and torso.

Try to take your partner down by
feeling his or her energy and seizing the perfect moment when your partner is
pushing or pulling in the wrong direction. This requires an acute awareness.

In competition or self-defense, you
have only a split second to feel the energy as your partner gets closer. At
long range, you should be relaxed and patient while waiting to attack. But as
the gap closes, you should become instantaneously more focused, explosive, and
relentless in your attack.

Speed Training Tip

The key to maximizing an attribute rapidly is to isolate the
attribute, and force it to adapt to consistently increasing demands. After
doing these drills with your eyes closed or blindfolded, you will notice that
your awareness is heightened when reverting back to doing drills with your eyes

Summary of Tactile Reflexes Training

you want to maximize your tactile reflexes. You should include at least one or
two drills from each section in your training sessions.

1. Hand Sensitivity

2. Grappling Sensitivity

Chapter 4



Auditory reflexes concern your ability to react quickly to
what you hear. This skill is useful in situations where you have to defend
yourself in the dark. In this situation, it is more likely that you will hear
the attack before you see it. 

Auditory reflexes will also help
you when defending against multiple attackers. Having highly developed auditory
reflexes is the closest thing to having eyes in the back of your head.

Fully developing all of your senses
is a key goal of combat speed training. When your senses are functioning at
their peak, you will find yourself reacting first and then thinking—as opposed
to thinking first and then reacting.

Experiments indicate that auditory
cues, when occurring close to the athlete, are responded to more quickly than
visual cues. People without sight, through daily living, are forced to develop their
listening skills to advanced levels. For those of us with the gift of sight, we
must artificially create the circumstances that will force us to cultivate our
critical listening skills for competition and self-defense purposes.

Auditory Reflex Drills

Basic Sound Trigger 

You will need a partner for this drill. Start by assuming a
ready position. Close your eyes. Have your partner quickly shout out any single
syllable word. When you detect a shout is about to happen, react as fast as you
can, with a punch or a kick. After assuming a ready position again, you should
say “ready,” to let your partner know that you are ready for the next shout.
Have your partner pause as long as desired before quickly shouting the word

This drill will develop the basic
neurological responses for auditory reflex development. Eventually, you will be
reacting before your partner can finish saying the word.  

Intermediate Sound Trigger 

This drill is like the basic drill, except you and your
partner should choose one word that you will react to. Now, what your partner
must do is quickly shout out the chosen word—but only periodically. Other words
should be shouted out, before and after the chosen word, in an attempt to make
you respond.

You should react only to the chosen
word. Again, make certain that your partner waits until you say, “ready” before
word shouting begins. This drill will develop your ability to control your
auditory reflexes.

Advanced Sound Trigger 

The only difference between this drill and the intermediate
drill is that your partner should lower the volume. This will force you to
concentrate even harder in order to hear the chosen word. Have your training
partner lower the volume as you improve.

One way to make these drills more
challenging is to abandon the ready stance and inject some reality. Sit down
and read a paper or book. Act as if you are out at the movies or a restaurant.
Have your partner shout quickly. React by initiating your defenses or attack as
fast as you can from various positions.

Imagine that you are being attacked
as you enter your car or as you are walking down the street talking to a
friend. You must make full use of your best teacher, your imagination. Also,
you must continue to systematically increase the difficulty of all drills in
order to push your speed to the maximum.

The whole idea is to learn to
instantly explode into action from any position in response to an auditory cue
that demands immediate reaction.

Solo Sound Trigger 

You can also practice this drill on your own if you have
access to a voice recorder. Simply record yourself shouting a single syllable word
over and over. Make certain you pause long enough between shouts to give
yourself time to get ready again. Also, it is very important to vary the rhythm
between shouts so that you can’t anticipate them.  

You can practice this drill with
your eyes closed to help you stay focused on the sound. You can also keep your
eyes open and use your imagination for situational training. It’s up to you. Be
creative in your approach to training and self-improvement. Let results be the
deciding factor as to whether something is working.

Learning to Listen

You can improve your auditory reflexes by simply learning to
listen more closely to what goes on around you in your daily life. Listen to a
conversation between people across the room. Close your eyes and try to
distinguish what is being said.

Take a walk outside and take note
of sounds you can hear. Listen for cars humming, birds singing, wind blowing,
kids playing, dogs barking, etc. Listen to the radio at low volume levels. Try
to detect what is being said or sung. You are training your ears to become more
acute. At this time, medical science can’t improve your actual hearing capacity—but
you can improve your ability to be more aware of what you can already hear.

The following are steps you can
take to prevent hearing loss:

1. Avoid or minimize exposure to unusually
loud and harmful noise.

2. When possible, use appropriate hearing
protection when exposed to high noise levels.

3. Never stick objects in your ear.

4. Always blow your nose gently.

5. Have your hearing checked by
your doctor if you suspect any hearing loss.

Summary of Auditory Reflexes Training

you want to maximize your auditory reflexes. You should include at least one or
two drills from each section in your training sessions.

1. Sound Trigger Reaction

2. Critical Listening

Chapter 5



This chapter will improve the quickness and accuracy of your
mind. You will develop the ability to instantaneously select the most effective
movements to use at any point during a confrontation. You will learn to do this
without thought. Your reflexes will carry out the movement selection process

Obviously, adaptation speed is a
crucial link in the Speed Loop. Without adaptation speed, you could perceive an
attack or opening, but you would react improperly. Even with great movement
speed, you must have adaptation speed to be effective. You cannot initiate a
movement until you (consciously or unconsciously) think about it first. Your
goal is to transfer all of your simple responses and reactions from conscious
to unconscious functioning. The achievement of this one goal will double your

Stick Training

Training with escrima sticks, as is taught in conjunction
with the Filipino martial arts, is one of the best ways to increase your
adaptation speed. Under the guidance of a competent instructor, you can elevate
your speed and reflexes to a phenomenal level in a relatively short period of
time. If an instructor is not readily available, I suggest you purchase DVDs or
videos, attend seminars on the Filipino martial arts, and practice the basics
with a partner.

You do not need to know every
detail of the art. Just gather enough to help you gain a better understanding
of the angles and the concept of “flowing.” As you will see, these arts (like
all effective combat systems) are based primarily on speed of flow, economy of
motion, and spiritual involvement. All are attributes of the superior fighter.

Stick training (Filipino style)
will definitely push your speed and reflexes to new heights. Using a stick, you
can attack an opponent from multiple angles in a split second. The stick is so
fast because all you need to do is flick your wrist to instantly change the
angle of attack. No one can punch or kick as fast as they can flip the end of a
stick at a target.

Wielded by a trained specialist,
the stick has been consistently clocked at speeds well over 150 m.p.h. Compare
this to the relatively slow 100 m.p.h. of the so-called fastballs thrown in
major league baseball!  

This leads me to the next reason
why you, as a speed student, should look into the Filipino martial arts. They
teach angles as opposed to techniques.  

All techniques, regardless of their
stylized characteristics, will travel along the path of one of the 12 angles of
attack identified in the Filipino martial arts. Accordingly, all openings
presented to you will be along these same 12 angles. By dealing with common
angles, and not individual techniques, you will dramatically reduce your
reaction choices. Fewer choices to sort through in response to an attack or
opening will lead to quicker responses.  

After training with the sticks and
reverting back to empty hands, you will notice that your opponent’s empty hand
actions will seem to move in slow motion. Because of your improved reflexes,
they will be slower. 

This sensation can be compared to
the experience of driving at 100 m.p.h. and then slowing down to 65 m.p.h. Even
though 65 m.p.h. is not that slow, it feels slow because you’ve been
functioning in a faster realm. It is the same with fluid stick training. You
should use this slow motion sensation as a gauge of progress. The slower things
seem to be, the faster you are becoming.

The best preparation for actual
fighting is full-contact sparring (with adequate protective gear). With the
gear and escrima sticks, you and your partner will easily cut your reaction
times in half. In the short time needed to learn the basics of these arts, you
will see noticeable improvement in most of your fighting attributes.

I guarantee you will learn to move
very fast when a sizeable piece of wood is coming at you at more than 150
m.p.h.! Needless to say, you will give your all to avoid it, and eliminate its
operator as quickly and efficiently as possible. No time will be wasted, and I
am certain that you will be truly functioning at 100% of your innate ability.

An important aspect of the Filipino
arts is the “flow.” To ensure maximum development of your flow, it is
imperative that you start off slowly and speed up as your coordination improves
with the stick. Focus on maintaining proper form and using economy of motion.  

The validity of stick training for
the combat speed student is evident when observed closely. As you have learned,
to develop an attribute quickly, you must consistently push the attribute
slightly beyond its current capabilities. This tears the attribute down and is
called Phase One of the development. Phase One is active development.

Between these periods of active
development, you should get proper rest. Resting is Phase Two of the attribute’s
development. During this phase, the attribute (speed, power, strength, or
stamina) actually improves and prepares itself to accept an increased workload.
In other words, it is rebuilding itself to its original level and beyond. Phase
Two is a passive form of development, but it is crucial and often ignored by most

In weight training, the recognition
and effective application of the work period (Phase One) and rest period (Phase
Two) is called “cycling.” It is a proven method for accelerating physical
development. Use this concept in your combat speed training.

When training, you must concentrate
on using economy of motion in your actions. Be direct and simple. The purpose
is not to practice proper form for the sake of looking good, at least not for
the speed student. All fights are bound to get sloppy. The objective in
training is to practice good form for the sake of economy of motion, which
directly increases speed.  

Focus Mitts

Focus mitts are valuable tools that will help you develop
mental speed. I recommend finding a competent boxing instructor or purchasing a
training DVD or video that instructs you on the basics and proper use of the
focus mitts. 

You will need a partner to get the
most out of focus mitt training. The better your partner is at manipulating
focus mitts, the better you will get at hitting them. The idea is to force your
mind to instantly strike the pad from any angle that your partner holds it at.
Most people make the mistake of rigidly practicing with the pads. They hold
them as if they were a heavy bag. The pads are best used for “active movement”

The key is to adapt to the pads—not
to make them adapt to you! Initially, focus mitt training will prove to be the
source of much frustration. But, I promise you that within weeks you will
notice a significant improvement in your coordination and mental speed. 

Do not cheat yourself! You must be
patient and start off slowly and in good form. You can speed up as your
adaptation speed improves. Ask your partner to take note of any bad habits you
have, such as telegraphing your punches, or dropping your hands. You want to
correct as many bad habits in training as you can because you won’t have that
opportunity in competition or a real fight.

The following is one of my favorite
focus mitt drills for developing mental quickness and adaptation speed.

Number Call 

For this drill, have your partner hold the focus mitts
still. Pick a number for each type of punch. A jab could be number one, a cross
could be two, a hook could be three, and an uppercut could be four. Now have
your partner call out a number at random. You must respond by executing the
strike designated for that particular number as fast as you possibly can. Your
partner should vary the tone of voice and the rhythm at which the numbers are
called in order to make it as challenging as possible for you without making it
too difficult.

This drill will virtually drive you
crazy at first, but progress and mental speed development will come fast. You
are in the process of tuning up your mind. If you find that four numbers are
too many to start with, try it with three or two. As your adaptation speed
improves, add more numbers. Use kicks, punches, elbows, knees, headbutts, or
whatever else you come up with by designating a number for each. Be creative
and always strive to make your training intense, but enjoyable.

Mixed Sparring

Mixed sparring is a great way to increase your adaptation
speed quickly. Like stick fighting, mixed sparring forces you to improve
rapidly because it taps into your basic instincts. You will see results twice
as fast by practicing with someone who is faster than you. Do not fall into the
ego trap of sparring with people who are nowhere near your equal. They, not
you, will benefit from this.

In mixed sparring, one person is
allowed to use only the lead hand, and the opponent is allowed to use all
limbs. The person using all limbs only has to focus on the lead hand as a
threat, but the one-handed fighter has to be aware of an infinite number of
techniques. Consequently, awareness is heightened and adaptation speed
improves. You can practice this drill with either fast and light contact or
full contact (and proper protective gear).

I have repeatedly stressed the
point of training with someone who is faster than you, but if you can’t find
anyone, mixed sparring with a slower training partner is an acceptable alternative.
After practicing mixed sparring for a while, you will become so mentally sharp
that you will be able to defeat some opponents with just your lead hand,
although I would not advise you to try this in competition or self-defense.

Mental Shadow Fighting

Your imagination can be a very effective teacher. But, some
people are not receptive to new ideas and teachings. If you want to tap the
power of imagination, you will have to keep an open mind.

The imagination must be exercised
like any other muscle. Being pressured to learn something that you really want
to learn anyway is very effective. It might surprise you to find out how
quickly you could learn a new language if you happened to find yourself alone
and lost in another part of the world. The experience and assimilation would be
unlike any language course you could find.  

So you see, the imagination is
something that you must be motivated to use. Once you are sufficiently
motivated, learning becomes faster and easier.

Although you can develop speed in
the shortest possible time by training with someone who is faster, the next
best choice is an imaginary partner who is faster.  

Predator Drill 

Envision yourself being attacked by one or more muggers. As
they close in, you explode into action and defeat them handily. Concentrate on
seeing yourself adapting to their every move with ease and explosiveness. I
like to call it “fighting the Predator.”

For some, these mental pictures
will be difficult to produce, but you must keep running them in your mind,
until you can vividly see yourself moving as fast as you would like to.  

It is very important that you react
to the first technique that pops into your head to defeat the opponent’s
attack. Do not slow the pictures down either, unless you are working on a
specific move or technique. Do not think about it, just react! 

Your mind will be clicking from one
technique to another at an astonishing rate. Try to adapt to every attack that
you envision, as best as you can, until you have finally emerged victorious
over the “Predator.”

Work yourself up into a genuine
fighting frame of mind. Try to react every time the picture changes. Continue
this drill for as long as you can maintain the constant reaction to the change
of attacks popping in your mind. If you begin to get tired or sloppy, stop and
rest. Remember, quality of training is more important than quantity when it
comes to developing speed.

Did you know you can accomplish
nearly anything you can imagine? If you can’t, it is most often because you
really can’t see it vividly. To see it clearly you must be highly motivated.
Every physical action that we carry out is simply a duplication of the pictures
that occupy our minds at the moment. The faster you can picture yourself
moving, the faster you will move. I know this concept sounds a little
far-fetched, but it’s absolutely true. It has been tested and confirmed
countless times. You can experiment with it yourself. 

How fast do you want to be? You
should clearly see yourself moving as fast as you would like to move. Do not
visualize someone else. You must see yourself moving at lightning speed. 

You will probably find that this
mental picture of your blazing speed will be difficult to see clearly if you do
not truly believe that you are that fast. This is where the problem lies. If
you cannot see it, how do you expect to duplicate it? 

Mental speed training is an
important part of the Speed Loop. Keep visualizing yourself moving faster and
faster. If you do, the picture will get clearer, and as a consequence, you will
actually become faster.  

Environmental Training

Environmental training will take your adaptation speed to
new levels of proficiency by increasing the balance of your “technique bank.”
Your technique bank is simply the place in your brain where all of the
techniques you have ever seen, done, or visualized are stored. It is similar to
a digital camera, smart phone, or tablet storing pictures or music.
Environmental training will help you develop the ability to automatically “dial
up” the right techniques at the right time.

Most fighters are very proficient
defending against a particular style of fighter, in a particular type of
setting. However, a superior fighter is one who can successfully adapt to any
style of fighting in any kind of setting. That is the essence of applied
adaptation speed! 

Can you defend yourself against a judoka
as quickly as against a boxer? Against a street fighter as quickly as against a
wrestler? Against a knife as quickly as against a stick?  

To maximize speed for competition
and self-defense, I do not recommend studying only one style of fighting for a
prolonged period. It is likely that using the training methods of one style
will lead to small improvements in speed. Superior fighters know that training
in various combat disciplines is the best way to maximize speed.

It is vitally important to
understand that the movement speed used in a controlled environment for the
purpose of inducing “oohs” and “ahhs” from spectators, is a lot different than
the applied speed needed for success in competition and self-defense.  

During environmental training, your
goal is to consciously put yourself in unfamiliar situations and to respond as
quickly as possible.

You can start by sparring against
different styles of fighting. Do not get into the bad habit of working with
only one training partner. After a short period of time, you will both know
each other’s strengths and weaknesses, and you will not be adapting anymore.
You will be doing more anticipating—a trap that won’t be so easy to fall into
when training against an unfamiliar opponent.  

The next phase of environmental
training is to break away from the conventional sparring mode. This means no
face-offs, no uniforms, no stylistic rules, and no time limits. First, you
should make a list of 10-15 combat scenarios. For instance: fighting from a bar
stool, fighting from a toilet, fighting from a bed as you wake up, fighting a
raging and cursing lunatic who just escaped from a mental hospital, fighting
from your car, fighting with a broken leg or arm. Put your imagination to work;
the potential situations are endless.

From there, work with different
training partners to play out the fighting scenarios. Again, the idea is to get
familiar with as many situations as possible, to better balance and expand your
“technique bank.” This type of environmental training will put you on the fast
track to developing total combat speed.  

Speed Training Tip

The ultimate in advanced applied speed is the ability to
adapt quickly and effectively to any fighting situation, at any time, at any
place, against any adversary. For all of you impressed by the crisp snapping
sound of your uniform when practicing solo: Stop fooling yourself and get real!
Challenge yourself in a realistic way today if you want victories tomorrow.

Summary of Adaptation Speed Training

you want to maximize your adaptation speed. You should include at least one or
two drills from each section in your training sessions.

1. Stick Training

2. Focus Mitts

3. Mixed Sparring

4. Mental Shadow Fighting

5. Environmental Training

Chapter 6



This chapter will improve your quickness and explosiveness.
You will learn all about non-telegraphing and economy of motion.

Initiation speed must precede
movement speed if your attack is to be successful. It's not how fast you move,
but how soon you get there that counts! Your attack may be very fast in flight,
but a slow takeoff will severely reduce your chances of effectively landing
that attack on target.

The application of the drills and
concepts in this section will ensure the connection of your attack to the
opponent before a countermove can be attempted. Once you reach this point, you
will know (as all advanced speed students do) that the hand is quicker than the


The essential prerequisite for initiation speed is the
ability to relax at will, even in the midst of a competitive battle.

You must learn to use your muscles
economically. All too often, I see beginners pressing and straining in their
actions only to find themselves getting even slower. They do this because they
lack initiation speed and knowledge of critical relaxation principles.

Relaxation begins with the
development of neuromuscular awareness skill, which can be broken down as

1. Acquire the feeling of
relaxation as compared to tension.         

2. Practice in solitude until this
feeling of relaxation can be reproduced at will.

3. Practice reproducing this
feeling in controlled training situations (during training drills).

4. Finally, practice reproducing
this feeling of instinctive relaxation in uncontrolled fighting situations
(during realistic sparring and environmental training).

The ability to feel contraction and
relaxation, to know what a muscle is doing is called kinesthetic perception. It
is developed by consciously placing your body parts in different positions and
getting the “feel” of each one. This feeling of balance or imbalance, grace or
awkwardness, serves as a constant guide to your body as it moves.

Your kinesthetic perception should
be developed to such a high degree that the body feels uncomfortable unless it
performs each motion with minimum effort to produce maximum results.

Relaxation is a physical state, but
it is controlled by the mental state. Relaxation in competition and
self-defense depends on the cultivation of mental focus and emotional poise in
the midst of chaos. The kind of relaxation you are concerned with is that of
the body, not the mind. In combat, your mind should be intensely focused, while
your body should be relaxed, supple, and ready to explode in an instant.


Meditation is indispensable to the superior fighter's
success, though some will not admit it—or worse, do not realize it. There are
many schools of thought on the science of meditation, but the end result is
always the same: the simultaneous achievement of a relaxed body and a focused

Meditation is a simple exercise.
First, you should find a comfortable position. This can be lying down, sitting,
or standing. Close your eyes. Now, tense your whole body, from the top of your
head to the bottom of your feet, as hard as you can. Hold like this for about 5-10
seconds, then relax.

Next, take three deep breaths. Be
sure to breathe slowly and naturally. Inhale deeply and exhale slowly, while
pursing your lips. During the first exhalation, softly say, "Legs
relax," and think and feel your legs relaxing. During the second
exhalation, softly say, "Arms relax,” and think and feel your arms
relaxing. During the third exhalation, softly say, "Body relax," and
think and feel your entire body relaxing.

If any part of you remains tense,
go back and relax it by softly telling that part of your body to relax.
Concentrate on keeping your breathing slow, deep, and rhythmic until you feel
totally relaxed from head to toe.

At this point, you should begin to
program yourself using self-hypnosis. You can do this by repeating the following
suggestion at least ten times: "My total fighting speed continues to
improve every day."

If you wanted to focus on improving
one particular link of the speed chain, you could build your statement around

For instance: "My initiation
speed continues to improve every day."

The statement I prepared for you is
for basic fighting speed development. It can be altered as necessary to suit
your needs. Athletes from all major sports have successfully used self-hypnosis
to improve their speed and enhance their skills.

While doing self-hypnosis, you
should visualize yourself as you want to be. Concentrate intensely on seeing
yourself possessing advanced speed. The scenes should look so realistic that it
is like you are watching yourself in a movie.

Practice meditating once or twice a
day. After you become proficient at relaxation, you will not need to practice
as often. In the beginning stages, you can meditate while lying down. Once you
become proficient at relaxing your body, you can meditate anywhere, at any

The best times to practice your
self-hypnosis are just before falling asleep and immediately upon arising in
the morning. At these times, you are in a natural state of hypnosis, and the
suggestions will sink in more easily. You can also practice self-hypnosis
before or after your combat training sessions. The goal is to effectively input
the suggestions into your subconscious. Once there, the suggestions will start
to materialize through the awesome power of believing.  

Be certain that your suggestions
are clearly spoken. Also, make certain you put as much "feeling" into
the suggestions as possible. You must talk like you really believe every word!
This belief will cause the suggestions to take on the power of imperial
commands. But, if you simply mouth the words half-heartedly, I guarantee you
will be disappointed with the results. Remember, it's often not what you say,
but how you say it that matters.

Self-hypnosis will do wonders for
your physical skills. The change will not take place overnight, but there will
be a noticeable change in as little time as ten days. Initially, you may not
notice improvements, but your training partners will. They will feel the
noticeable change in your speed and skill when they spar against you. They will
observe that you seem more confident and relaxed, but they will not know why
unless you tell them about your meditation and self-hypnosis exercises.

Non-Telegraphed Movement

In order to successfully connect on your opponent, you need
more than blinding movement speed. You also need to develop non-telegraphed
movements. The first step to non-telegraphed movement development is
relaxation, which you have learned about. Now it’s time to develop your ability
to disguise your intentions, so that your opponent will feel the sting of your
punch or thump of your takedown before seeing it. You must develop the ability
to attack without warning in order to accomplish this. 

It is much easier to explode into
action if you are already moving slightly. It is harder, and more easily
detected, if you are starting from a still position. In sparring and shadow
fighting, learn to keep moving. You can keep your hands and head moving
smoothly like a boxer. Not only does this disguise your intentions, it makes
you a more difficult target to hit. Don’t be a sitting duck by adopting a stiff
and inflexible stance once the fighting has begun.

The Poker Face

The poker face is the face of no expression.

It has been said that the
"eyes are the windows to the soul." A fighter has to think, consciously
or unconsciously, about an action before he or she can execute it. Whatever you
think is revealed in your eyes. Some people reveal much; some learn to reveal
very little.

The eyes are the best focus point
because they usually reveal the most about a person's intentions. As a combat
speed student, you want to know about those harmful intentions as early as
possible before they are initiated.  

On the flip side, it would behoove
you to learn how to effectively disguise your own intentions with your eyes, so
that your opponent can't detect and react to your attack in sufficient time. A
lot of your offensive success in fighting will depend on your ability to
deceive the opponent with your eyes.

You can practice putting on your
poker face in front of a mirror to start. Later, you can practice it in your
drills and in sparring. Relax and show your opponent no fear. He or she will be
intimidated by you. Just gaze calmly, yet fiercely, into his eyes as if you are
a machine programmed to destroy. Focus your eyes directly on your opponent’s
eyes, but do not let his eyes deceive you. Seek control of your opponent’s
psyche. Use your highly developed poker face to exhibit convincing confidence
and to simultaneously instill fear and caution in your opponent.

It takes practice to develop a
truly strong and deceptive poker face. Concentration is absolutely essential!
Once you have developed a good poker face, your opponents will find it very
difficult to figure you out and gauge your attack (which is exactly what you
want). When humans cannot figure something out, we have a tendency to become
uncomfortable and fearful. We start to think really hard about whatever it is
that's mystifying us. It is at that point, when we start thinking too hard,
that we lose our ability to adapt and go with the flow.  

That is when we are most
vulnerable. That is exactly where you want your opponent. That is the best time
to attack!

By developing a good poker face,
you will diminish the opponent's ability to anticipate the proper time to
attack you. You will also take away his or her ability to effectively
anticipate your attacks. Your opponent will be forced to rely strictly on
movement speed when he or she can't read you. If this is the case, I guarantee
you will hit your opponent almost every time!

Initiation Drills

A good way to develop your initiation speed is by practicing
shadow fighting in front of a mirror. Pay close attention to your facial
expressions and the degree of tension in your muscles. Most people lose their
poker face when they launch an attack. They twitch an eye, grit their teeth, or
make a slight gesture, which is all your opponent needs to react. Be patient.
It will take some time to develop the ability to maintain an ultra-cool poker
face while on the move.

Another good way to develop
initiation speed is by practicing the focus mitt snatch drill from chapter two
of this guide. The person holding the mitt will be developing their visual
reflexes and ability to read intentions. The person trying to strike the mitt
can work on quickness and the ability to disguise intentions.

You and your training partner
should both strive to get benefits from every drill practiced together. You
will find that all good drills benefit certain attributes for both partners.
The key is to identify those attributes and concentrate on improving them
during the drills.

The Book Drop 

At first, try this drill while standing. Hold any book about
twelve inches in front of your face. Drop the book by opening your fingers and
thumb. Don’t throw it, just let it fall naturally.

When you let go, punch as quickly
as possible, and then pull your punch back just as fast, so that you can grab
the book before it hits the floor. It's not as easy as you may think.

You really don’t need great
movement speed for this drill. You do need initiation speed and economical
explosiveness. Relaxation is essential. If you're tense, you will have a much
harder time catching the book as it falls.  

Be certain to drop the book before
you punch. Do not punch while holding the book so that it flips or flies across
the room before descending. Also, your punch should be fully extended before
you attempt to retrieve the book as it falls.  

You really have to relax when
extending and retracting your hand to avoid smacking the book to the floor. It
requires relaxed concentration to drop, punch and grasp in a split-second.

If you have difficulty doing this
drill, try extending the book farther from your face before dropping it. This
way, your punch will not have to cover as much distance, and you should be able
to get back quickly enough to clutch the book before it falls.  

If the original drill becomes too
easy, you can increase the difficulty by reducing the distance the book has to
fall. Try the drill while sitting or kneeling. You will have to move very fast
to drop the book, punch fully, and clutch the book before it can fall to the

You could also stand directly in
front of a table that you can hold the book over. This will reduce the distance
the book has to fall, and make it harder for you to clutch it before it hits
the table.


Explosiveness is the ability to relay destructiveness in a
sudden manner. It is a combination of speed and power. This is the last step in
the development of your initiation speed. The following are the drills that
will enhance your explosiveness.

Heavy Bag 

The heavy bag is a great tool for developing explosiveness.
Contrary to popular belief, the heavy bag will not slow you down. Those who
claim that the heavy bag does slow you down simply do not know how to use this
invaluable tool correctly.

To be fast, you must think fast and
move fast. Working with the heavy bag is no exception to this rule. Sure, if
you hit the heavy bag with only “haymakers” or knockout power punches, you will
not get any faster. You will not get any slower either. You might get the
feeling that you are slower after a heavy bag session. This is because the
heavy bag is capable of working nearly every muscle in your body. 

Unlike punching in the air, hitting
the heavy bag involves more muscular exertion, which causes fatigue to set in
quicker. Naturally, a more fatigued muscle is a slower one. But, working with
the heavy bag will give you the ability to move faster for a longer period of time.

When utilized correctly, the heavy
bag will improve your stamina, power, explosiveness, distance, timing, and
speed. It's actually the next best thing to a training partner.

The key to the heavy bag (and any
other training tool) is to concentrate on the attribute you want to develop. To
develop speed and explosiveness, you must hit the bag with quick, sharp, and
explosive combinations. Do not telegraph your strikes or try to put too much
power into them. Relax and throw your shots from all angles. Be sure to snap
your punches and kicks as opposed to merely pushing them. Novice students of
the heavy bag often ignore this very important point.

Treat the bag as alive and active!
Move with it. Dodge it. Circle it. Push it off of you. Lean on it. Smack it. If
you use your imagination (like all superior fighters), you will find yourself
feeling like you're in a real fight with the heavy bag. Your goal is to make
that bag give you some benefits! Do not settle for less than that from any
training tool.

After working on explosiveness for
a couple of weeks, you will notice that you no longer have to draw your punches
and kicks back before releasing them in order to relay destructiveness. You
will come to realize that pulling a punch back before releasing it actually
reduces its power. The extra distance causes you to use scattered energy as
opposed to the much more powerful focused energy, which is created out of
condensed space and relaxation. Focused energy (and timing) is the secret of
all great knockout artists, whether they applied it consciously or

An example of focused energy at
work in everyday life would be the following: Let’s say you have one week to
prepare a report for school or work, and you estimate you can finish it in four
days. If you are anything like ninety-eight percent of the population, you will
probably not start on it immediately. A lot of people would start working on
the report one day before it is due.

If you were in this situation, you
would first have to relax. Then, you would need to focus intensely on the task
at hand. I bet you would probably finish the report on time, regardless of how
late you had to stay awake. On the other hand, some people might dabble over
the report for the whole week in order to finish it.  

In actual application, focused
energy not only saves time, but also improves performance. Start applying
focused energy to your daily life and start reaping the many benefits it has to

Wrist and Ankle Weights 

With proper caution, you can quickly improve the delivery of
your punches and kicks with the use of light wrist weights and ankle weights.  

Warning: Practicing these drills
incorrectly and without caution can result in injury. Do not practice these
drills if you suffer from any type of joint pain. You are encouraged to consult
a physician before practicing these drills if you have any problems with joints
or tendons. When practicing these drills, be very careful not to hyperextend
your punches or kicks to avoid injuring your elbows, shoulders, knees, or hips.
Do not throw full-power punches or kicks because it may cause injury. Use your
common sense and learn to listen to your body's signals of pain or strain. Stop
the workout and contact a medical professional immediately if you feel joint pain
or unusual fatigue.  

To start, you will need a pair of
one-pound wrist weights. Start with a round of shadowboxing using only punches,
elbows, and any other techniques that are executed with the arms. The round can
last as long as you want, but one minute of intense shadow fighting is better
than three minutes of lackadaisical shadow fighting.

Next, strap on one-pound or
two-pound ankle weights and proceed with a round of shadow kicking. Use various
striking techniques with your feet and knees.

Finally, go through a round of shadow
fighting using all of your tools while wearing the wrist weights and ankle

The purpose of these drills is to
develop the explosive blows that are characteristic of superior fighters. If
you keep your body relaxed, you will notice that your punches and kicks
automatically snap back at the end of delivery. After training with the wrist
weights and ankle weights for a while, you will notice that your punches are
not only faster, but also more powerful and explosive.

Inch Punch Training 

Inch training is one of the best
ways to develop your explosiveness. Start by having your partner hold, at chest
level, two stacked focus mitts or an air shield for you to strike. He should
stand directly in front of you with his feet side by side and shoulder width
apart. Prior to your strike, your partner should be relaxed and braced for the
anticipated punch.

You should assume a fighting
position. Put your lead fist to the target, with your arm bent slightly. Pull
your fist approximately six inches from the target. Now—explode! Strike through
the target as fast and as deep as you can without dissolving your strike into a
full push. Use your hips and legs to generate explosive power. Make the strike
a swift and penetrating snap. You only want to go a couple of inches into the

If you explode correctly, your
partner should be able to feel the penetrating force of your punch. You should
first relax, put on your poker face, and then picture yourself exploding
through the target in your mind. Be certain to practice exploding from a still
position with all of your tools. Use punches, kicks, elbows, knees, forearms,
and headbutts.

Timing and Accuracy

Timing is the ability to select the precise moment for doing
something for optimum effect. It involves initiating your action at the right
time. Think of a baseball player swinging the baseball bat. If he swings too
early or too late, he will miss or connect at the wrong angle and with less
power. Hitting the ball at the right “time” makes it go the farthest!

In fighting, timing is the art of
successfully launching an attack when it will connect with maximum velocity and

Accuracy is the quality of being
correct or precise in placement or location. Think of where the baseball bat strikes
the ball. If the bat strikes the ball far from the center, it forces the ball
to go straight up into the air or straight down into the ground. However, if
the bat strikes the ball “accurately” at the center, the maximum force will be
transferred, sending the ball the farthest distance.

Timing and accuracy equal
efficiency and effectiveness in combat. Improving your timing and accuracy will
increase your efficiency and effectiveness in fighting. Perfect timing will
multiply your force output while simultaneously dividing the effort required.
This means you can hit harder while using less energy!

Timing and accuracy often separate beginners
from advanced fighters. Great boxers, wrestlers, and MMA fighters can win
fights with fewer strikes, throws, submissions, and less energy. As a combat
speed student, you must develop your timing and accuracy skills in order to
optimize your initiation speed.

Double End Bag

The double end bag is perfect for building higher-level
initiation speed, timing, and accuracy skills! If you punch, elbow, headbutt,
or kick the double-end end bag right as it’s moving towards you, you’ll connect
with a solid hit even if you don’t use much force. In contrast, if you’re
throwing heavy punches while the bag is moving away from you, there will be
little impact. 

Not only do you have to time the
strike for optimal impact, you have to punch or kick accurately (at the center
of the bag). If you hit the double end bag at the wrong time and/or in the
wrong place, you’ll miss or your force will be deflected off the sides of the

The double-end bag does not care
how much power you have. If you do not precisely time and aim your strikes, they
will not be effective. Developing your initiation speed through timing and
accuracy requires a sharp eye, mind, and skills. If you can’t hit a bag that is
right in front of you, imagine how much trouble you’ll be in against an
opponent who is moving around and striking back!

With practice, your timing and accuracy
skills will reach a level where you can consistently hit the formerly elusive double
end bag with a mix of jabs, kicks, elbows, and headbutts.  

Speed Training Tip

Many combat students aspire to have knockout punching and
kicking power. Speed, timing, and accuracy are critical components of superior striking
power. Additional components of power include body mechanics and strength. In
its most simple form, power = mass x velocity (or speed). Check out my
additional books for more information on how you can develop knockout power.

Summary of Initiation Speed Training

you want to maximize your initiation speed. You should include at least one or
two drills from each section in your training sessions.

1. Relaxation

2. Meditation

3. Poker Face

5. Book Drop

6. Heavy Bag

7. Wrist and Ankle Weights

8. Inch Punch

9. Double End Bag

Chapter 7



Movement speed is the ability to quickly transition from one
point to another. Your movement speed is determined by your ability to contract
and relax your muscles efficiently. This is the type of speed most readily
recognized by the untrained fighter or the public at large.

Most novice fighters place too much
emphasis on movement speed. What they don’t realize is that movement speed
(without visual reflexes, mental reflexes, auditory reflexes, initiation speed,
and all the other Speed Loop components) does not ensure success in competition
or self-defense.

To impress prospective students,
martial arts instructors will frequently use speed demonstrations. The
uninformed are often led to believe that movement speed is the key attribute to
have, because it can be easily displayed and observed. The other types of speed
are not so easy to demonstrate and most often they can’t be seen. Instead, the
practitioner must experience or feel them.  

Contrary to popular belief,
blinding movement speed is not absolutely necessary for success in competition
or self-defense. Do not be misled by staged demonstrations or choreographed
fight scenes that utilize sophisticated computer and video technology.

If you have ever experienced or witnessed
a real fight, you know things do not go as smoothly as we sometimes see on the
big screen. Street fights and competitive combat bouts are not rehearsed.
Consequently, they can be intensely awkward and slow compared to movie scenes,
demonstrations, or training drills. The stress and fear of real bodily harm
causes our muscles to tighten and we become somewhat anxious in our actions,
even if we have trained for years. It’s the natural fight-or-flight response.

So, why even bother to develop your
movement speed? Because you will move faster in a fight than you will if you
don’t develop it. However, you should remember that you would not move as fast
as you do in training, since you cannot reproduce the same level of stress
caused by a real physically threatening confrontation. The best way to mimic
real confrontation conditions is to engage in full-contact sparring (with
protective gear). This forces you to move fast while trying to manage the
effects of the adrenaline rush on your mind and body.

Extension Speed

Movement speed has multiple components. To realize your full
speed potential, you must break down each one of these components and work with
it separately. This is the isolation principle of development.

The first component of movement
speed is extension speed. Extension speed is your ability to quickly “lengthen”
your muscles through contraction and relaxation. Throwing a jab or a front kick
from your ready position is an example of extension speed.  

The best way to develop extension
speed is to practice drills and techniques while consciously focusing on
throwing them faster each time. When training, pay close attention to the level
of tension in your muscles as you move. There is an optimum state that is the
perfect balance between muscle contraction and muscle relaxation. Finding this
optimum state of muscle tension will maximize your movement speed when launching
an attack.  

Retraction Speed

Retraction Speed is your ability to quickly
"shorten" your muscles through contraction and relaxation. Pulling
your jab or front kick back after it has landed is an example of retraction

One immediate way to increase your
retraction speed is to practice recoiling or snapping your hand or foot back to
its original position. Focus on pulling your hand or foot back faster than it
went out. Imagine your strikes rebounding off the target after connecting.

The following drills will greatly
improve your extension and retraction speed.

The Paper Target 

This inexpensive and invaluable piece of equipment is a must
for anyone interested in improving their movement speed. Bruce Lee adopted this
drill and used it regularly.

To construct a paper target, use an
8-by-11 sheet of paper. Tape one end of a piece of string to the top edge of
the paper, and attach the other end to the ceiling or the top of a doorway.
Adjust the string until the paper is at face height.

Practice shooting jabs at the
paper. As the paper turns and twirls, try to anticipate when it will turn to
face you again. When it does, immediately strike the paper. This will improve
your visual reflexes and reaction speed too.

Do not stop the paper from twirling
with your hands. Adapt to the paper, do not make the paper adapt to you. This
will make the drill more challenging, which will elevate your speed and skill
to a higher level. 

For balanced speed development,
alternate your leading hand while practicing the drill. Also, practice a
variety of different punches and strikes. The constant use of this simple,
inexpensive tool will improve your movement speed in less time than you thought

The Paper Bag 

For this drill, you will need a large paper bag. I’ve also
used a cardboard box. You can still find these items in most grocery stores.
The paper bag is a very useful tool for developing quick low kicks for self-defense
and competition. Effective low kicks to vital targets (knees, groin, etc.) can
be critical to success in self-defense.  

To practice your low kicks, simply
set the paper bag or cardboard box on the floor and start kicking away! You can
also attach a string to the bag and set it up so that it hangs from a ceiling
or doorway.   

Concentrate on whipping your kicks
through the bag, as if it were an opponent’s shin or knee. Be sure to snap your
kicks back in lightning-quick fashion (without hyperextending your knees).

You can spread out multiple bags
and imagine being attacked by multiple assailants. Use your imagination to
create additional scenarios.  

Remember, you are developing
extension and retraction speed, so concentrate intensely on moving from your
ready position to kicking the bag over as fast as you can, and returning to the
ready position as fast as possible. 

Repetitive Movement Speed

Repetitive movement speed is how quickly a strike can be
thrown repeatedly with the same hand or foot. Not only are you concerned with
how fast your punch or kick moves from point A to point B, you’re also
concerned with how fast you pull the punch or kick back from point B to point
A, and extend it to point B again, and back to point A, and so on.

Repetitive movement speed gives you
the ability to rapidly strike your opponent repeatedly with the same hand,
foot, knee, elbow, etc. Although this type of speed is rarely applied in actual
fighting, it should be developed because it will enhance your extension and
retraction speed. It will also serve as an introduction to the muscle control
necessary for developing overwhelming flow speed, the ultimate attribute for
competition and self-defense.

To develop your repetitive movement
speed, you can use the same training tools that you use for developing
extension and retraction speed. Use the paper target and paper bag drills
discussed earlier. The only difference is that now you will be using repetitive
punches and kicks with the same hand or foot.

Start at two repetitive strikes and
work your way up from there. Be sure to extend your arm or leg to near-full
extension before re-cocking it. Also, be sure to re-cock your arm or leg
completely before shooting it out again.  

You can also practice repetitive
speed drills in the air, on the heavy bag, speed bag, or the double end bag.
The key to developing repetitive speed is to concentrate on relaxing and firing

Flow Speed

Flow speed is the ultimate fighting attribute! Very few
fighters possess this type of speed in abundance. Unfortunately, most fighters
are hampering their own flow speed because they insist on clinging to rigid
concepts and patterns.

I have seen trained martial artists
with seemingly superior attributes get knocked out by novice martial artists.
You may have heard stories of black belts getting their butts kicked by a
street thug. How is it that an untrained adversary could defeat a highly
trained martial artist?

One explanation is that a thug may
possess superior innate attributes. A much more common explanation is this: a
thug is actually better trained than most martial artists for the setting in
which you are most likely to meet him—the streets.

You will not find a mugger at the
local Karate school sweating profusely from a friendly sparring match. He is
more comfortable in his own realm where he can prey on victims who are not as
familiar with real fighting.

There is one vital rule of street
fighting that you must be aware of as you train for self-defense: There are no
rules in street fighting! 

In most cases, a trained
reality-based martial artist should defeat an untrained street thug. But, if
the martial artist focuses too much on techniques, his mind becomes cluttered
and his flow speed is hampered. The average thug does not waste time thinking
about techniques. He has a couple of techniques at his disposal, and he knows
how to use them quickly, efficiently, and effectively. He has flo