A system of self defence that is both easy to learn and that does not require years of practice or masses of muscle to gain proficiency.
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Black Belt Running Test
BAKM has introduced a running fitness requirement for those people who wish to gain black belt (with age & gender related considerations).
At 17 - 30 years for a male student this is 9.30min for a 1.5 mile run.
At 30 - 40 = 10 min
At 40 - 50 = 10.30 min
At 50+ = 11.00 min
This is based upon the minimum requirement for a member of the elite Parachute regiment & BAKM has adopted this as the standard for its aspiring black belt students.
The test itself is over a 4 month period in that we test once and if you should fail then you have 4 months to try again.
It sounds elitist we know but we have to have a benchmark of fitness to show lower level students something to aim for.
If you fail the test we recommend the following training program:
2/3 times per week run 2 miles at 70 - 80% of race pace for the whole distance & then immediately afterwards having taken a 5 minute rest do the following interval sessions:
On a 400m track
4 - 6 laps at max speed with 2 mins rest in between (1 lap at a time)
Aim for sub 90 seconds each lap & if you beat this then cut your rest to 90 seconds & gradually decrease rest time as you improve.
After this, test your best time for 1.5mile every 7 - 10 days
Record all times as you progress.
10 Station Kettlebell Challenge.
A timed test comprising of choosing a kettlebell ( you decide the weight ) & then following the following exercises:
1. 30 x double swings
2. 10 x kettlebell squats
3. 30 x forward lunge (15 each side )
4. 30 x high pulls (15 each side)
5. 30 x snatches ( 15 each side)
6. 30 x side lunges (15 each side)
7. 30 x squat press out
8. 30 x alternating swings
9. 30 x bob & weave ( with kettlebell )
10. 30 x squat & press
Don't forget to record your time and weight but be aware that you must use correct form in the exercises--- Good Luck !
Fitness Training Principles For Krav Maga
When you first start Krav Maga one of the first things you will be taught are striking principles.
However, just as important are 'training principles' as simply described these are the measurment by which the appropriateness and effectiveness of any training program or technique can be evaluated.
Any KM instructor trainer with a firm and accurate understanding of each of the principles should be able to put together an effective training program for any student, as long as they also have an understanding of what Krav Maga is about.
Each specific principle is discussed below:
Do you see weightlifters going for long distance runs? Does Paula Radcliffe hit the pool for 50 laps daily? Do sumo wrestlers hop on their bikes for a quick 30km?
I think you would agree, the answer to each of those would be ‘No’. Why? Because they are not specific to the demands of the sport. Basically, specificity is the mimicking of your sport in training. This could be in terms of tapping into the same energy systems used in the sport when performing cardiovascular training.
It will also involve using similar modalities. Hence whilst Radcliffe is using aerobic energy pathways while she runs her marathons, and swimming 50 laps also uses this pathway and would thus be specific in terms of energy systems, swimming and running are physiologically so different that the carryover of training benefit between the two would be relatively insignificant.
Inversely, a player in a repeat sprint sport such as rugby or football would benefit very little from just doing long, slow runs because that simply isn’t how they work during a match.
Long slow runs simply do not tap into, and thus train, the same energy systems used when performing constant sprint-recovery patterns. The same applies to Krav Maga, as specificity also relates to selecting the correct muscles, but more importantly joint angles, movements and postural positions to use during strength training.
The key isn’t that the exercise is identical to the sport, just that it basically includes the same movements, in the same order (kinetic chain) and at the same speeds. As Brian Hamill’s excellent article on ‘Explosive Lifting for Boxing’ highlights whilst Olympic style weightlifting may not at first glance be specific to boxing, if you observe the triple, simultaneous explosive extension that takes place at the ankle, hip and knee, it is very similar to the mid to lower body action that takes place when initiating a punch.
Overload is simply subjecting the Krav Maga student to a greater demand in training than they experience in their everyday life. Basically the session is physically challenging for them. It is a very straightforward concept and practically any sensible training program or session should be providing overload.
The point of training is to overload the body, for the body to feel challenged by the demand and thus to promote an adaptation to occur.
If I lift a 40kg dumbbell today, and find it tough, my body will adapt. Next time I lift it, it will be less difficult. After a few sessions my body has fully adapted to that weight. Continuing to lift it for the same number of sets and repetitions will promote little or no further response; I will stagnate. The weight needs to be progressed to continually stimulate further development.
In other Krav Maga-specific examples this may include increasing the length or number of rounds in sparring or bag work, reducing rest periods between rounds and/or increasing the intensity / aggression at which the sessions are done, which could perhaps be measured with a heart rate monitor.
It should also be noted at this stage that progression does not necessarily have to happen every single session – it is a trend of progression that we are looking for. Articles on training planning and periodisation highlight that sometimes taking a step back for a session can allow you to take two steps forward in the long run. We often talk in terms of ‘progressive overload’, which clearly blends the principles of progression and overload.
An often overlooked yet absolutely vital element of any training programme is optimal recovery time. Remember, the body adapts and strengthens following a training session whilst it is in recovery. If you don’t provide adequate rest you will, at best, stagnate and, at worst, suffer from overtraining and deteriorate.
The outlook that more training is better is not correct. In my experience, most athletes (training without the use of performance-enhancing drugs!) are training intensely far too often. They also generally do not take enough advantage of the greatest training aid of all – SLEEP!
Genetics are the absolute be-all and end-all of sports performance. Fail to choose the right parents, prepare to fail at your sport. Genetic predisposition really is that important.
The principle of individuality also relates to many other issues such as whether an athlete can train full-time or has another job, and whether that job is physically exhausting.
It can also include things you may not consider such as how much sleep a fighter is getting, perhaps they have recently had a baby, or their current psychological state. In my experience, individuality affects all aspects of training. However, it is perhaps most evident in recovery ability. Some could train intensely twice a day and still adapt; for others this would be extreme overtraining.
Clearly, if you don’t train for a period of time your ability will decrease.
Application of these principles is not straightforward. A first class conditioning coach will spend countless hours analysing video footage of an athlete performing and physiological performance data in an attempt to apply these principles effectively and correctly. ‘Looks about right’ is not acceptable when it comes to assessing something like specificity or workload intensity. They do, however, give you a fantastic checklist to tick off when evaluating your own training programs.