Answer from Loren W. Christensen:

Hi Chelsea,

Thanks for the question. Our test for black belt takes about four hours to demonstrate all the kick/punch black belt requirements, the grappling requirements (which are about the equivalent of a jujitsu brown belt) and the arnis requirements (which are about equivalent of an arnis colored belt).

By the time a student is ready to test, which is generally after four to five years of training, they are knowledgeable of all the material and can perform it well. The final four months is an intense period of sharpening that material to a well-polished black belt standard.

Since the test is quite grueling, it's paramount that the student be in top aerobic and anaerobic condition. Therefore, much of the final 16 weeks is spent working the cardiovascular system. Not by jogging or bicycling, but by doing the very thing they want to be in condition for: martial arts.

So when they practice reps, they practice at an intensity where their heart rate is thumping at 75 to 90 beats a minute for a minimum 20 to 30 minutes. The same is true when working the bag, when practicing solo drills, and when doing forms. When they work with a partner, they are cognizant of working aerobically and anaerobically when sparring, working the various punching and kicking sets, when practicing grappling techniques, and when doing arnis.

By training this way they get two for the price of one: they improve their cardiovascular system and they polish their techniques.

Material that needs extra work is done at the beginning of their training session when they are fresh. Speed enhancing exercises are also done at the beginning when they are fresh.

Weight training exercises that are designed specifically for martial arts movements are done on their off days. They eat especially healthily since they are taxing their body so much and they get plenty of sleep, too. There is a lot more to it but hopefully this will get you going.

Now for the commercial: The Fighter’s Body has some good ideas on cycling your training and eating properly for your hard workouts. Solo Training 2 and Solo Training the DVD illustrate some good weight training ideas for strengthening and enhancing speed in specific martial arts techniques.

Keep training, Chelsea, and good luck.

Loren 

Loren Christensen, www.lwcbooks.com