This is a word that has come up in numerous discussions I've had recently with my fellow instructors as well as with students. It's also a word we hear a lot in both the martial arts and fitness worlds. Every so often we as martial artists have a desire to "step up" our training. We often times feel as though our current training regimen is not intense enough, and, since we often assume (not necessarily correctly) that more intense training will provide better results more quickly, we decide that our training needs a change.
But how do you actually define intensity? More importantly, how does intensity find its way into your training? Who provides the intensity? Is the intensity built into the training methods and drills we do, or is it up to each of us to provide the intensity in our training?
Because this is a word that is used so often in fitness and martial arts, but it is not so clearly defined, there are a lot of differences of opinion and perspective when it comes to answering some of these questions.
To quote renowned martial arts and self-protection coach Tony Blauer, "The clarity with which you can define something determines how well you use it." So let's first look at defining intensity as it applies to our training.
Webster defines "intense" as:
1. a: existing in an extreme degree. b: having or showing a characteristic in extreme degree.
2. marked by or expressive of great zeal, energy, determination, or concentration.
3. a: exhibiting strong feeling or earnestness of purpose. b: deeply felt
The first thing I notice when I read these definitions is that the words used do not define "intense" as either a purely physical or a purely mental/emotional quality. For example, full contact sparring can certainly be described as intense, but couldn't a competitive chess match or a heated debate be described the same way?
Taking this into the context of training, ask yourself "What to me signifies an intense training session?" If the only times you think you have done intense training are when you ended up gasping for air and dripping sweat, you're selling yourself short. On the other hand, if you never break a sweat when training and never push yourself to and beyond the point of fatigue, you're selling yourself short there as well.
Many martial artists are guilty of only training and focusing on the physical aspects of martial arts, without tapping into the vast potential that comes from training the mind. Sports psychologists know all too well that if an athlete is not mentally prepared for a task, then all of the physical talent and state of the art training methods in the world mean very little.
Have you ever heard that your sub-conscious mind cannot tell the difference between a real experience and a vividly imagined one? Taking this one fact into our training means that not only can we train anywhere and almost any time using the "gym between our ears," but it also tells us that we can make all of our training much more meaningful and realistic using the power of visualization.
What do you think about when you shadowbox or do carrenza? Do you think about specific movements or techniques? Do you visualize yourself sparring or fighting an imaginary opponent? Are you focused on how your body feels in that moment? Are you thinking about anything at all?
Visualization can be very beneficial, especially when practicing or training alone. And, who's to say that you can't use visualizations when you're doing other forms of training other than martial arts?
Did you know that it's been clinically shown that a runner will run faster than their normal pace if they imagine that they are chasing someone, and faster still if they imagine that they themselves are being chased?
The second point that comes to mind when I read these definitions is that the words used here tend to describe intensity as something that is somewhat subjective to each individual. Such things as determination, concentration, and earnestness of purpose are not necessarily measured by how many push-ups your coach asks you to do, or by how long the rounds of hitting focus mitts are. These qualities are provided by the individual. This is one of the main reasons why martial arts is such a great physical activity for people of all ages and fitness levels. The advantage martial arts has over going out and running 3 miles or doing 250lb deadlifts in the weight room is that everyone can adjust the pace to make it challenging, but not overwhelming. Unfortunately, this can be a disadvantage as well, since it is up to the individual to challenge themselves.
So, if you've ever left class and thought, "that class wasn't intense enough for me," take a good look in the mirror and ask, "how much intensity did I bring to my training today?"
While a coach or instructor can certainly design a class that is physically challenging, just like a math teacher can give his students nothing but difficult calculus problems, in the end, the intensity of the effort is provided by the student.
As a coach, I can try to get you to hit harder, hit faster, and do it over and over again. But I can't make you hit harder, hit faster, or focus more intently on the job at hand. Ultimately, you as the student are the one who has to take responsibility for this aspect of your training.
The third and final point I'd like to make about intensity has to do with maintaining it. If we can use "focus" or "earnestness of purpose" as synonyms for intensity, then we should not look for intensity only between the time the round timer starts and stops. Ask yourself if you are guilty of any of these behaviors which may indicate a lack of intensity or focus. (Note that I've often used the example of hitting mitts or thai pads as the training scenario, but keep in mind that these behaviors can also apply just as easily to double stick drills, grappling practice, shadowboxing, or even practicing forms such as Ung Moon.)
1. I hit the pads as hard and as fast as I can, but when I get tired I drop my hands and walk around without using correct footwork.
2. I work hard during the rounds, but when it's time to switch pads with my partner, I use it as a time to take a break and get some water.
3. When going to get equipment needed for training or when putting it back (such as grabbing/putting away a jump rope, or going to my bag to grab sticks, focus mitts, etc.) I walk slowly and take my time, rather than moving "with a purpose."
4. When I'm shadowboxing or working with a partner, I'm physically working very hard, but I'm not mentally focused on what I am doing. If you asked me afterward, I wouldn't be able to tell you what it felt like or what techniques I was doing.
5. I try my best to remember the techniques and drills we practice in class, but I never write them down, take notes, or think about them after I leave.
But how do you actually define intensity? More importantly, how does intensity find its way into your training? Who provides the intensity? Is the intensity built into the training methods and drills we do, or is it up to each of us to provide the intensity in our training?
Because this is a word that is used so often in fitness and martial arts, but it is not so clearly defined, there are a lot of differences of opinion and perspective when it comes to answering some of these questions.
To quote renowned martial arts and self-protection coach Tony Blauer, "The clarity with which you can define something determines how well you use it." So let's first look at defining intensity as it applies to our training.
Webster defines "intense" as:
1. a: existing in an extreme degree. b: having or showing a characteristic in extreme degree.
2. marked by or expressive of great zeal, energy, determination, or concentration.
3. a: exhibiting strong feeling or earnestness of purpose. b: deeply felt
The first thing I notice when I read these definitions is that the words used do not define "intense" as either a purely physical or a purely mental/emotional quality. For example, full contact sparring can certainly be described as intense, but couldn't a competitive chess match or a heated debate be described the same way?
Taking this into the context of training, ask yourself "What to me signifies an intense training session?" If the only times you think you have done intense training are when you ended up gasping for air and dripping sweat, you're selling yourself short. On the other hand, if you never break a sweat when training and never push yourself to and beyond the point of fatigue, you're selling yourself short there as well.
Many martial artists are guilty of only training and focusing on the physical aspects of martial arts, without tapping into the vast potential that comes from training the mind. Sports psychologists know all too well that if an athlete is not mentally prepared for a task, then all of the physical talent and state of the art training methods in the world mean very little.
Have you ever heard that your sub-conscious mind cannot tell the difference between a real experience and a vividly imagined one? Taking this one fact into our training means that not only can we train anywhere and almost any time using the "gym between our ears," but it also tells us that we can make all of our training much more meaningful and realistic using the power of visualization.
What do you think about when you shadowbox or do carrenza? Do you think about specific movements or techniques? Do you visualize yourself sparring or fighting an imaginary opponent? Are you focused on how your body feels in that moment? Are you thinking about anything at all?
Visualization can be very beneficial, especially when practicing or training alone. And, who's to say that you can't use visualizations when you're doing other forms of training other than martial arts?
Did you know that it's been clinically shown that a runner will run faster than their normal pace if they imagine that they are chasing someone, and faster still if they imagine that they themselves are being chased?
The second point that comes to mind when I read these definitions is that the words used here tend to describe intensity as something that is somewhat subjective to each individual. Such things as determination, concentration, and earnestness of purpose are not necessarily measured by how many push-ups your coach asks you to do, or by how long the rounds of hitting focus mitts are. These qualities are provided by the individual. This is one of the main reasons why martial arts is such a great physical activity for people of all ages and fitness levels. The advantage martial arts has over going out and running 3 miles or doing 250lb deadlifts in the weight room is that everyone can adjust the pace to make it challenging, but not overwhelming. Unfortunately, this can be a disadvantage as well, since it is up to the individual to challenge themselves.
So, if you've ever left class and thought, "that class wasn't intense enough for me," take a good look in the mirror and ask, "how much intensity did I bring to my training today?"
While a coach or instructor can certainly design a class that is physically challenging, just like a math teacher can give his students nothing but difficult calculus problems, in the end, the intensity of the effort is provided by the student.
As a coach, I can try to get you to hit harder, hit faster, and do it over and over again. But I can't make you hit harder, hit faster, or focus more intently on the job at hand. Ultimately, you as the student are the one who has to take responsibility for this aspect of your training.
The third and final point I'd like to make about intensity has to do with maintaining it. If we can use "focus" or "earnestness of purpose" as synonyms for intensity, then we should not look for intensity only between the time the round timer starts and stops. Ask yourself if you are guilty of any of these behaviors which may indicate a lack of intensity or focus. (Note that I've often used the example of hitting mitts or thai pads as the training scenario, but keep in mind that these behaviors can also apply just as easily to double stick drills, grappling practice, shadowboxing, or even practicing forms such as Ung Moon.)
1. I hit the pads as hard and as fast as I can, but when I get tired I drop my hands and walk around without using correct footwork.
2. I work hard during the rounds, but when it's time to switch pads with my partner, I use it as a time to take a break and get some water.
3. When going to get equipment needed for training or when putting it back (such as grabbing/putting away a jump rope, or going to my bag to grab sticks, focus mitts, etc.) I walk slowly and take my time, rather than moving "with a purpose."
4. When I'm shadowboxing or working with a partner, I'm physically working very hard, but I'm not mentally focused on what I am doing. If you asked me afterward, I wouldn't be able to tell you what it felt like or what techniques I was doing.
5. I try my best to remember the techniques and drills we practice in class, but I never write them down, take notes, or think about them after I leave.
