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OBEYING THE TEMPO PART 2
Building on the previous article, which introduced the concept of varied tempo training, we’ll now look at some specific varied tempo training drills for padwork.
The timing structure we’ll be using consists of four one-minute cycles, with each cycle broken down into four training tempos:
1. Walking Pace (25% effort, slow speed, low effort)
2. Jogging Pace (50% effort, slightly increased speed and effort)
3. Running Pace (75% effort, increased speed, holding back a bit on power)
4. Sprint Pace (100% effort, maximum speed and power – GO FOR IT!)
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>Slow tempo, concentrating on form
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During each minute the tempo increase in four-stages to maximum, before the next minute returns to least speed and effort, which builds again to a flat-out effort. Due to the nature of the 100% effort stage, it’s important that both the pad-holder and the pad-striker are synchronised to ensure that the pads are hit safely. By the time you reach the first maximum speed / effort stage you and you’re partner should know the combination fully. This structure lends itself to some interesting technical and fitness developing drills – here are some ideas.
Basic Pre-arranged Combination Drill
This drill simply uses the same pre-arranged combination for the whole duration of the 4-minute round. The length of the combination should be between four to six techniques long. This makes it engaging enough for the whole round without being so complicated that it keeps getting messed up! This kind of drill works well for newer students who will cope with the combination’s lower complexity while pushing their fitness.
Multi Pre-arranged Combination Drill
The entire four-minute round has four tempo sub-cycles. This means you can pick a different combination for each one-minute tempo cycle, making things more interesting!
Pad-holder’s Combinations Drill
Rather than stating the combinations before the round begins, you could let the pad-holder call out a different combination at the start of each one-minute cycle. This allows the techniques to be rehearsed during the slow tempo phase, and by the time you reach maximum speed / power phase you’ll both be in mutual flow!
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>Full speed tempo, maximum power phase
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Building Combination Drill
This drill can use either pre-arranged techniques, or again allow the pad-holder to specify the combination during the round. Begin with a combination of two techniques for the first one-minute cycle (e.g. jab, cross). Add another technique to the end of the combination for the second one-minute cycle (e.g. jab, cross, hook punch). Add another technique to the combination on the third cycle (e.g. jab, cross, hook punch, rear leg round kick).
Finally add another technique to the combination for the last one-minute cycle (e.g. jab, cross, hook punch, rear leg round kick, lead leg side kick).
Power Blast Drill
Now this one hurts! Blast alternating limb techniques for each one-minute tempo cycle before changing for another on the next cycle. Example:
Cycle 1 – alternating round kicks
Cycle 2 – jab, cross punches
Cycle 3 – alternating knee strikes
Cycle 4 – alternating hook punches
Have some fun with this one. Blast whatever you like, but really push yourself!
I’ve put together some demonstration streaming movie files on the website. Please take a look for further clarification – click here.
I hope you enjoy experimenting with this varied tempo format, and get some serious specific fitness in the process!
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