Cardiovascular Response in Sparring

At my internship today I had some time to kill and grabbed an NSCA journal off the stack on my co-workers desk. It was from May 2008 and had a great study on cardiovascular measurements in karate sparring. Obviously, there are some pretty big differences between karate and most kinds of HEMA, but I don't think the cardiovascular components could be significantly different.

The primary study that I'm going to discuss actually attached VO₂max measuring equipment to world class karate athletes while they did some sparring[1].

The results are fairly basic and inline with my own expectations but not necessarily the expectations of many I've talked to about this topic. The study measured heart rate, %VO₂max, lactic acid and energy expenditure.

Cardiovascular Capacity

The athletes aerobic capacity i.e. VO₂max, was measured first using a standard treadmill test. Then the percentage of that max capacity was measured during sparring. Of note was that the athletes were only at about 40-50% of max while they were sparring. The heart rate was monitored as well and is consistent with anaerobic effort. Another study by the same lab[2] showed that highly technical training like basic striking drills and kata had a lower %VO₂max - from a cardiovascular standpoint, they were easier. While sparring drills had a higher %VO₂max than actual sparring.

As such we need to include the high intensity sparring drills to get cardiovascular conditioning for fighting.

 

Energy Expenditure

I've heard people talk about how many calories are burned in fighting. And I've thought that the number would actually be pretty low. An assumption I'd made based on RPE and the METs Compendium. And this study does confirm my expectations. Calories were burned at rate of about 5-8 calories per minute*. so for matches that last 2-3 minutes the total calories was be only 10-15. And an entire tournament would range from 50-120 depending on the number of fights and other variables.

* One of those other variables in calorie expenditure is the athlete's weight. The measured values are really most accurate when viewed relative to bodyweight. And the above number of calories is based on 60 kg athletes. The average weight of male fighters at IGX was closer to 90 kg, so we should increase the estimate proportionally.

 

Lactic Acid

All kinds of karate training and sparring increased lactic acid concentrations, but not by amounts that are hard to manage. Interval training will readily adapt the body to managing the clearance of a lactate load. Well trained athletes in one study[2] were able to clear lactic acid back to baseline levels within a few minutes after 70 minutes of training, this despite minimal cardio training as part of their regimen.

 

Intervals in the Fight

The primary study also used video of the fights to time how much time was spent actually fighting versus not actively attacking or defending. The results don't surprise me, but they do emphasize the value of high-intensity interval training (HIIT) relative to long, slow distance (LSD) for cardiovascular conditioning.

• Average time spent on offense or defense at one time: 0.3 ± 0.1 seconds. 
• Total time for the entire match
• 13.3 ± 3.3 sec. for the 2 minute matches
• 19.4 ± 5.5 sec.for the 3 minute matches

So not a lot. At all. In fact I think the primary value of significant cardio training is that it allows a person to train more. It's not likely to be the determining factor within a single match.

Bibliography

1. Iide, K., Imamura, H., Yoshimura, Y., Yamashita, A., Miyahara, K., Miyamoto, N., & Moriwaki, C. (2008). Physiological Responses of Simulated Karate Sparring Matches in Young Men and Boys. Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins), 22(3), 839–844.

2. IMAMURA, H., YOSHIMURA, Y., NISHIMURA, S., NAKAZAWA, A., NISHIMURA, C., & SHIROTA, T. (1999). Oxygen uptake, heart rate, and blood lactate responses during and following karate training. [Miscellaneous Article]. Medicine & Science in Sports & Exercise February 1999, 31(2), 342–347.

3. Imamura, H., Yoshimura, Y., Nishimura, S., Nakazawa, T., Teshima, K., Nishimura, C., & Miyamoto, N. (2002). Physiological responses during and following karate training in women. / Reponses physiologiques pendant et apres un entrainement de karate chez des athletes feminines. Journal of Sports Medicine & Physical Fitness, 42(4), 431–437.

Anti-motion and Isometric Exercises

I've been at my internship for six weeks now. I'd been planning to post each week on some topic within my internship, but I've been kind of swamped (with Iron Gate Exhibition, grad school applications, marathon training, 6am shifts at my internship etc.)

In this post I'd like to expand on the idea proper training for the trunk muscles AKA the "core". Researchers like Stuart McGill emphasize that the primary role of the trunk muscles is to stiffen the torso to prevent motion. This stiffening will transmit force from the lower body to the upper body more efficiently - obviously useful for both striking and grappling. Stiffening the torso will also reduce the stresses on the spine and therefore contribute to a healthy spine and back.

In addition to the trunk exercises that I've discussed before I'd like to add anti-motion exercises to the set of trunk exercises that should be done. And I'd reduce the role of conventional exercises like the weighted crunch.

Unlike McGill I am not convinced that exercises like the crunch need to be eliminated entirely. Firstly, I'll reiterate that I do not recommend a high volume of such training and instead focus on force production with a small volume of weighted exercises. Secondly, there are some limitations to the research that McGill has done which I have not seen addressed. Thirdly, I think McGill generalizes from the physical therapy to the sport training setting in ways that may not be valid.

Specifically, while a relatively sedentary office worker or cashier should focus on excellent posture and limiting spinal motion an athlete definitely needs to move their torso. Just look at the spinal motion, in three planes, of this pitcher. This is good pitching mechanics.

Source: http://www.drivelinebaseball.com/2013/08/16/disconnected-pitching-mechanics-a-good-thing/

So the martial artist will need to have strong spinal and core motion as well. To extend the torso with a lunge, to weave the head to avoid a strike, to cut through the target etc.

Overall a balance must be found in the program between these competing aspects of trunk training. And the balance will be different depending on the person. A new student may be hyper-mobile or have poor posture and so focusing on torso stiffening will benefit them most. Or they could be deconditioned such that the basic isometric exercises will be the most they can handle initially. But with a more advanced athlete the need will include more motion in the balance of exercises, as well as plyos and conditioning like the ropes or heavy bar.

Sample Exercises in the Anti-Motion category include:
Any of the planks and variants, though I will emphasize the value of adding weight or other difficulty to these exercises as building up endurance in these has diminishing returns.
Basic exercises also include the Pallof press and it's variation. An advanced version would be a Push-Pull exercise like this, except with the torso held motionless. Similarly, woodchoppers done with the torso still and reverse woodchoppers.
Anti-motion exercises can also include simpler core exercises like leg lowers, rollouts and deadbugs, when the emphasis is on keeping hips inline with the shoulders, spine neutral and hips stable.

Classes Starting!

I am happy to announce that I have begun running classes at Quietman Sports Gym.

The classes teach the basic lifts as well as Olympic lifts.
Basic exercises including the deadlift, squat and bench press will be used to develop a foundation of intense strength.

The high-power Olympic lifts will be used to refine the strength base into power for fighting or athletic performance.

No experience is necessary. I will teach you the core lifts of a basic strength training program, so you can develop intense strength and power.

The workout meets Monday and Wednesday at 6:00p.

Drop-in price is $10 per class.
Special Introductory Price: Get the whole month of September for just $20

Space is limited and so a reservation is required.

Classes are at Quietman Sports Gym, 4000 Mystic Valley Pkwy, Medford, MA 02155
Directions are here.

You can find any updates or RSVP on Facebook.

More on why to Strength Train

Here is an updated list (old post) of my reasons for emphasizing strength training.

One of the common responses I get to my emphasis on strength training is statements like, "why [is] this is so important compared, say to flexibility or speed which for me seem more important?"^link


Part of the answer lies in not ranking these different attributes. Instead I advocate for people to engage in a complete program. A complete program benefits the fighter, the athlete and general health and well-being.

5 Reasons

1. Strength improves a variety of general health outcomes. The ACSM recommends that essentially all people engage in (appropriate) strength training. The benefits of strength training are separate from the benefits of cardiovascular and neuromotor training (balance and agility) that are already common amongst HEMA people.
2. Strength reduces the likelihood of injury. More so than either cardiovascular and neuromotor training - although the neuromotor training is a good layer to add onto strength training. Strength training also improves recovery from muskuloskeletal injury.
3. Strength training improves the capacity for technical training. One of the factors which normally limits a persons training capacity is the number of repetitions in a row they can do before needing to rest. Strength training increases that number of reps. Strength training is not the only means of doing that. Obviously, volume of training increases that attribute as well, however, volume of training is not always sufficient, and even if it were, strength training increases the efficiency and rapidity of results.
4. You will gain more from your technical training, time and effort, if your program includes strength training as a component. The reason is that strength training increases the excitability of the neuromotor pathways from brain to muscle. This in turn increases motor learning.
5. Strength training is necessary for a person to reach their personal best. That is because a complete program is necessary for a person to reach their personal best. Strength training will increase acceleration and power. Both which will effect the outcome of a fight. They are clearly not the only aspects of who wins, but they do effect the outcome, so improving them allows a person to reach their personal best.

It is very important to note that reason #1 is good enough to stand alone. If I had no other reasons besides the general health reason I would still be just as confident about the importance of strength training. It is as much a public health PSA as a HEMA training PSA.

In fact, each of these reasons is good enough on it's own. They're each strong enough in terms of both evidence and effect to stand alone. It depends on what matters to you - what motivates you.

These reasons are ranked from most important to least important. At least according to my personal feelings on the matter. Public health is #1. Ability to keep doing what you love is #2. Improvement in what you do are #3 and #4. Performance is #5. Although the last entry on the list is not unimportant to me. I think they are all important.

And their is another reason for my emphasis on strength training. And it's in two parts:

A) Many people understand the importance of cardiovascular, technical and neuromotor training already. But most people don't know about the importance of strength training as well.

B) Many people are not aware of what real strength training is. They think that conditioning work like 100 pushups or 200 squats is the same as strength. And it's not. So these people understand A but they aren't actually doing it.

Sprinting is Good for You

Sprinting is a great tool for conditioning for fighters. Sprinting, like other high-intensity interval training, mimics the energy demands of a fight, which is why it will benefit you. Most fights are short bursts of very high intensity with periods of low intensity in-between. And this is what something like sprint-walkbacks are like.

Plus I get bored from running for a long time. So if I can get good training without that, then I exercise more.

http://www.fitocracy.com/knowledge/should-you-be-sprinting/
A recent article over on Fitocracy does a good job of outlining a program to begin sprinting.

It starts with two basic Functional Movement Screen tests to check for the physical ability to have safe form while running at high intensity. And then provides some basic exercises for improving these characteristics if they are inadequate.

These basic exercises are focused on the hips and trunk muscles involved in stabilizing the body while running. It should be noted that general strength training as outlined here will also support these improvements. The structural loading from doing squats will develop the stabilizing muscles to support the hips, legs and low back, and so on.

The author stresses the importance of a good strength training program before starting a high-intensity running program like this but does not provide guidance on that matter, but I've already linked to a good starting point.

I must however comment that the author overstates the benefits of sprinting. As is so often the case with fitness "magazine" style articles the author wishes to convince the reader that this exercise is the "awesomest" thing possible. Sprinting is good and will clearly benefit the athlete or fighter, but it's not everything - that's what a complete program is for.

Overall a good article. Just ignore the first paragraph.

Throwing things Around

So, this is 75 pounds of sand, in 5 pound bags. Based on plans(PDF) from RossTraining.
The plan is to put these into a bigger canvas bag. And throw it around.
With the 10 lb. sandbell we already own we can do any increment from 5 to 85. As such we can hit the 30-70% of 1RM that is optimal for power training.

The concept is that we use the sandbag for upper body power development. A variety of exercises are possible, all based on the idea of a shotput*. So we can throw the sandbags with a chest pass, over-the-shoulder  or sidearm throw, an overhead throw or even use a lunge.

We are looking for two things. First full-body coordination of power into our upper body. Second, a load that is high enough to be good power training for the upper body. And it is this second item that is why simply using a modern 16# shotput is good but not optimal.

Each athlete gets a load of at least 30% of their bench press 1RM and upwards of 70% of 1RM. The target number of repetitions ranges from 5 down to 1 or 2 depending on the size of the load. We are not concerned with how far the throw gets, only that he weight can be projected ballistically.

This is a tool not for basic strength but to layer onto a foundation of conventional strength training.

*The shotput is one of the few historically documented methods of power training.

Physical Testing for Combat Sports

Assessment and testing is an important part of a training program. It allows you to track an individuals progress. It can be used to compare members of a team and to compare to normative data.

Tracking progress can allow you to objectively determine what areas still need work in the program. And tracking can also be a powerful motivator for the athlete.

Here is my suggested set of assessments for HEMA, WMA, SCA and similar combat sports. This set of tests is not the same as the ones I'd use for grappling but it is similar.

Anthropometric Tests

Body Fat %

Height

Weight
Arm length and "Wingspan"

Mobility-Flexibility Screening

A good explanation of the Functional Movement Screen (FMS) can be found here. It's important to note that the FMS has not been demonstrated to be correlated to performance measures. The FMS seems to be much more useful from a physical therapy and pre-hab - that is we can use it to identify potential areas of weakness and potential failure, and then tailor the program to compensate and correct those problems.

1. Overhead Squat*
2. Hurdle Step
3. In-line Lunge
4. Shoulder Mobility
5. Trunk Stability Push-up
6. Rotary Stability
7. Active Straight Leg Raise*

* These tests are relevant to a strength training program and less relevant to the fighting.

Agility

Hexagon Agility Test

Explosive Power Tests

1RM Hang Clean – Power style*

*this test is the hardest to do since it requires significant technical skill in the lift. The combination of the the other power tests and the leg strength test may be sufficient.

10# Sandbell Chest Pass – Athlete stands with toes on start line and feet flat on the floor. The sandbell is held at sternum height close to the chest with the elbows close and the hands cocked back (wrist radial deviated, extended and supinated). Throw is performed without stepping and with both heels held flat on the ground. Wrists should ulnar deviate, flex and pronate as throw is performed. Since the sandbell does not roll, the distance is measured from the position where the sandbell stops. Measurement is made from the start line to the nearest point of the sandbell.

Left and Right throws will also be measured, with the athlete standing facing perpendicular to the start line.

* This test does not appear in any literature as a validated test. However, tests like this are being investigated for their relevance to various sports. At this time the test can only be used for tracking progress on the individual athlete.

Plyometric Power - Standing Broad Jump

Reactive Strength Test - Standing Triple Jump

Maximal Strength Tests

1RM Bench Press

1RM Back Squat - with an athlete unfamiliar with squat a leg press/hip sled can be used instead.

Muscular Endurance

Endurance Cutting – Test is performed with the same sword each test to standardize the measure. Cuts are made from an over the shoulder start position. Each cut is performed with a lateral passing step. Cuts are made at a 60 per minute cadence tracked with a metronome (available as a phone app). The test continues until the athlete is no longer able to maintain cadence or good cutting form. Good form includes full extension to a target above waist height and start position with the cross at least at the level of the point of the shoulder.
This version of the test is specific to the Lichtenauer school, but only minor variations should be needed for different styles.

Cardiorespiratory Endurance

Yo-Yo Intermittent Recovery Test – A Beep Test app for is used with a 20 m course. Test continues until the athlete stops or can no longer run at the start signal.