Integrated Training: Fitness/Conditioning and Performance/Conditioning


It’s been a while but I’m back on track after nursing two frustrating injuries back to ‘working’ order.  I’m not 100% yet, but at least I can do some things.

The lemonade I made from this big bag of sour lemons was spending time thinking about how to train in a way that will:

1.  Allow my body to heal while I’m attempting to avoid getting fat, dumb, and lazy.

2.  Maintain some level of performance/skill during recovery/healing.

3. Aid healing/recovery with a little activity.

Believe me when I say my usual tendency is to dive in and tough out the recover, but at 43… my body isn’t as springy as my mind thinks it is so I have to adhere to my own “Train Smart” motto to avoid taking two steps back in the recovery area.

SO… How do I get the most bang out of shortened workouts?

INTEGRATION!   Blending fitness conditioning with performance conditioning so I can do maintenance in both areas with shorter workouts.  Shorter workouts mean less risk of breaking myself again and integrating fitness and performance training means changing motions more frequently and reducing breaking myself through repetitive motions.

I haven’t reinvented the wheel by doing this by any stretch, but it was a good lesson to take out of this injury.  Thinking ‘tactically’ about my workout routines in order to accomplish a clearly defined goal (stay fit, heal, avoid re-injury) was more important than just following a routine or ‘system.’

I had to rethink what it meant to ‘train smart’ in this case.

Here is the full routine that is highlighted in the video:

  • WARM UP
  • 100 rope swings (single and double)
  • 10 front steps/rope swings
  • 10 back step/rope swings
  • 10 forward ‘triangle’ steps/rope swings
  • 10 backward ‘triangle’ steps/rope swings
  • 10 sidestep/cat stance/rope swings
  • WORK
  • 100 double foot skips
  • 100 running skips
  • 100 ‘Ali shuffle’ skips
  • REST SWINGS
  • Repeat the footwork/swings again
  • *repeat the WORK/REST cycle for 3 rounds*

Here’s another application of an INTEGRATED training model for Quarterback training.

Tactically Speaking: Courage.


Undaunted Courage

Image via Wikipedia

Every situation that requires moral courage may not be a situation that calls for physical courage, but every situation that requires physical courage does require moral courage.  Decisive, quick, appropriate, and effective responses to physical danger are more likely when a student is able to make decisive moral decisions.

Tactically speaking, courage is an essential training objective – more important than physical techniques in the long term plan. Drawing from a USMC leadership definition, courage can be separated into two areas:

  1. Physical Courage:  To continue to function effectively when there is physical danger present.
  2. Moral Courage: Having the inner strength to stand up for what is right and to accept blame when something is your fault.

Physical courage development in martial arts happens through a variety of activities that can help students reduce the ‘freeze factor’ through repetition and controlled doses of physical danger in simulated attacks.  For tactical purposes, physical courage conditioning is most effective if the techniques and tactics can be directly applied to what students may really face.

Moral courage isn’t something that can be ‘train’ in a martial arts program, but is generally illustrated if instructors role model responsibility, reward honesty –  even in the face of negative consequences, and encourage positive behaviors. For civilian students, basic citizenship guidelines, local laws (especially those concerning use of force), and ‘the golden rule‘ type of values are good starting points for students to understand their rights, responsibilities, and what the ‘rules’ are if they fneed to take a stand for something.

Courage, physical and moral, tends to be contextual – people are most confident/courageous in situations where they have a lot of knowledge and skill.  When a student has a toolbox of appropriate physical techniques and tactics they will more likely have a higher level of physical courage.  More importantly, when a student understand the moral code of his society, the legal guidelines that support that code, and has explored his rights and responsibilities within the that context, his sense of judgement about whether to act, why to act, and how to act when faced with a moral dilemma will be more appropriate and effective.