Wednesday, July 30, 2014

When It Comes To Training, Fast Is Slow And Slow Is Fast

In my last blog I was talking mistakes people make in practicing, and it appears I gave the impression that I think that hard training is always wrong. After rereading what I wrote, I can see how that happened. I spent most of the article talking about the problems with hard training, and only the bit that I repeat below about how to train hard properly.
There is an old saying in martial arts circles that “Fast is slow, and slow is fast.” The most vivid example I’ve seen of this was watching my iaido teacher, Suda Sensei, do kendo with high school students. At the time Suda Sensei was 80 years old. He didn’t have the raw speed or strength or stamina that these 16-18 year old kids did. If all it took was physical speed and strength, they would have blown him right out of the dojo.Instead, he totally dominated them while seeming to move in slow motion when compared to his young opponents. These are not just strong kids either.  A lot of these kids had been doing kendo for 10 years or longer, so they were pretty good technically too.  

Still, they would march out on the floor, and these strong, young guys wouldn’t be able to do anything against him. It wasn’t that Sensei was faster and stronger and crushed them. He was simply always where he should be.  You never saw him take advantage of an opening. That would have required speed.  Instead, his shinai was there filling the spot as the opening came into existence. He was slow, and he moved slowly (at least compared to 18 year high school athletes who train every day). He never rushed and he never hurried. He understood how his partner was moving, and he put his sword  just in the right place at the right time to make a beautiful cut. He didn’t have to hurry. He could move slowly because more importantly than being fast or strong, he knew how to move and where to be and always did it correctly.

You don’t achieve that kind of understanding, control and soft, effortless movement by spending all your time training hard. You get there by training right. Training right means not training any harder than you can while still supporting correct posture, breathing and movement. This is the tricky part. You do need to train as hard as you can while doing everything correctly.  If you are training so hard, and going so fast that you can’t maintain correct posture, correct movement, correct breathing, and correct technique, then you are training too hard.  The biggest problem with this is that you then teach yourself bad posture, poor movement, lousy, shallow breathing, and weak technique.

The trick is to push yourself right up to that edge where everything starts to fall apart, but not fall over it.  It’s easy to go to far, and I still find myself doing it from time to time.  Try as I might to eliminate it, I still have some ego about this stuff, and sometimes it gets the best of me.  I rely on my friends and seniors to help me avoid this, and to stop me when I start crossing the line into bad training.

One of the first keys to training as hard as you can properly, is to start slow. That whole “slow is fast, and fast is slow” thing starts here. If you try to rush your training, you will improve slowly, if at all, because you will be training in bad technique, poor posture, incorrect movement and shallow, inefficient breathing. Start slow, well below your best speed and your highest effective intensity level.  Whatever it is you are practicing, focus and do it perfectly. Then increase the intensity.  Not the strength or the speed. Just the intensity. Increase your focus, blast everything else out of your mind except what you are doing and doing 100%. Gradually increase the speed, but never so much that you lose control.

If you’ve got a partner, controlling this sort of thing is much easier.  It’s one of the reasons that koryu budo ryuha require lower level students to always work with a senior student who will act as the uke for the technique or the kata.  The senior student initiates the interaction and sets the speed and intensity level.  The goal is to always set it just above where the student is comfortable, but below the point where their technique and control fall apart.  That is a pretty narrow range for most us.  I know that my technique starts to break down fairly soon after we move out of my comfort zone.

The goal is to expand that comfort zone. Make you able to handle more and more stress without getting tense, breathing shallow, pulling your shoulders up by your ears and rocking back on your heels. Good teachers and seniors will feel where a training partner is at and adjust the training appropriately.  You want to spend plenty of time training out in that shadowy region where you aren’t comfortable, but you still have enough to control to move properly, maintain good posture, breathe well, and execute good technique.  This is where you will make the most progress.

Each time you train there, you will stretch your comfort zone a little further out, and the point where technique, posture, breathing and movement all fall apart will move a little further out as well.  This isn’t necessarily hard training as we are used to thinking about it.  It is hard though, and it will leave you dripping in sweat from the focus, concentration and control required for training out there in the shadow land between comfort and losing control.  It takes a long time to learn how push yourself far enough but not too far.

I think this is why koryu students seem, in my experience, to make more rapid progress than students of modern arts. It’s not that koryu curriculums are inherently better. The koryu training system is much better though. Beginners and lower level students always train with senior who’s job is to keep them training out past their comfort zone without going too far.  The student doesn’t have to worry about how hard or intensely to train. The senior sets the pace and makes sure the training is fast and hard, but not too fast or too hard. This way the students get the maximum benefit from their time in the dojo.

A problem I see with many modern budo is that people spend a lot of time do repetitions on their own, without enough supervision to make sure what they are doing are high quality repetitions that are training good technique into their muscles. Then the students are encouraged to spar and do randori with people of all levels, without any control as to how hard they are fighting.  Students push themselves too hard, worry about winning (or not losing), and teach themselves bad habits that they will be trying to undo for decades (trust me, I have this little bend at the waist in harai goshi I have been fighting for close to 25 years. And I won’t even mention how quickly I can fall into a bad defensive posture  Arghhh!!).

Don’t rush into training harder than you are ready for.  Also don’t rush into trying to learn techniques and kata before you are ready for them. Doing that does two things. It waters down the amount of time you have to develop each technique because you are chasing too many skills at the same time. On top of that, it makes it more difficult for you body to absorb any of the skills effectively because you are trying to absorb more than you are capable of absorbing. The result is you are studying more stuff, but learning it more slowly.  Fast is slow and slow is fast.  

Learn the most basic things really solidly before you add more stuff to it. I know well the desire to learn the advanced techniques. The secret is that there are no advanced techniques. There are only the basics applied so well that they seem advanced. Sensei Hiroshi Ikeda once said that “We teach all the secrets of Aikido in the first class.” It’s true. On the first day you learn about relaxing, moving properly and breathing. Learn the basics well and all your techniques will look like magic. I was at a seminar where Howard Popkin kept doing impossible things to me. He did no advanced techniques, nothing complicated. He did very basic techniques and applications so smoothly and effectively they felt like magic. And you know what? Even those of us doing them for the very first time could do the techniques effectively when we slowed down so we could do the movements properly. The moment we tried to speed things up though, everything fell apart. There is no way to learn the good stuff by rushing. You have to slow down and do it right. Fast is slow and slow is fast.

Learn good, powerful budo.  Learn techniques that are so smooth and effective people accuse of you doing magic and tell you they can’t imagine being able to do what you do.  Master your body and your technique so fully that you fill every opening you partner gives you before it has opened. Be so relaxed and move so slowly while completely dominating your opponents that people watching can’t understand how you do it.  The fastest way to get there is to slow down and go no faster than you can do the technique correctly.  Fast is slow and slow is fast.


Leon Imp said...

Excellent article.
Totally agree.

BeinBien said...

My koryu teacher often said that if you're going so fast that you're doing the kata incorrectly, you're going too fast for your ability. Awesome essay!!