After the disaster last week, I’m managing to get the website back together.
It was touch and go for a while, and I’m not ashamed to admit, I came close to frisbeeing the laptop out a window when the site crashed.
The shit you find on google images…..
However, we’re back and doing pretty well.
I’ve just gotten the shop pages re-uploaded, take a wee gander, it’s up there on the menu bar. The membership area will have to wait though. But I’m in no rush with that I’ve a shed load of content to create to go in there.
Now with regards to the shop page, those of you who are subscribed by email will have received a coupon code to get a wee discount on the goodies in there. If you came here by any other method other than that email link, shame on you! Get subscribed right away!
Over in Facebook land I was tagged in a post from a fella that attended the Karate workshops I was part of a few weeks ago in England, here’s what he said:
“One of the many things i picked up from training with Dave Hedges last month was the 80% success rate. If you get everything right, chances are you’re not being pushed hard enough, and you won’t get better. If you get everything wrong you’re being pushed too hard and are not learning, and are infact learning to fail. Get eight out of ten right you are in the learning zone. Enough pressure to realistically react and decent muscle memory of success.”
This is about skill building.
Yes, most of the time I am working with people in the gross motor patterns of strength and conditioning.
We deliberately use low skill movements so that we can either load them to a high intensity or we can do them for a high number of repetitions. This is to stimulate the development of strength, power and endurance. Maybe even mobility. This is fitness training.
But if we step away from the “fitness” and look to apply our strength and conditioning, we need to look at more skilful movements.
Skills need to be developed steadily, slowly and deliberately but then tested in ever increasing levels of pressure.
The pressure must be enough that the skill is reinforced, but not so much that it breaks down. It’s fine line, but if found, it’s a great place to train.
And thats the 80% rule.
If the practitioner is getting any more than 2 out every ten repetition wrong, the pressure is too high and needs to be brought down, and less than 2, and we amp it up.
This is of course more of a guideline than a rule, but it’s a damn powerful one.
It’s especially valid when we’re dealing with our combat athletes, as they need to be very skilful under vast pressure, ie someone trying to hurt them.
It’s why I’ve very cautious about using skill based training in any conditioning work, I don’t have the boxers do anything other than the most basic combinations if we’re using the bag for example.
When I run a self defence workshop, we need to experience pressure, but at the same time we need to be developing skills. So the 80% rule is really brought into action here.
Once the basic self defence skills are learned, we train them, gradually adding pressure to around that 80% marker. As we gradually layer up the skills, the level of pressure that can be applied gets greater and greater as the skills support and build on each other.
It usually surprises the course attendees how much they can actually handle, without creating dangerously high levels of confidence (arrogance?)
I’m running a Self Defence course in Wild Geese on the 28th June, come in and experience for yourself how capable you are.
The early bird price is running now till the 14th, click on the uttons below to book in:
I’m pretty impressed by the very fact I managed to embed that into a blog post!
Dave Hedges www.wg-fit.com
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