train forms at lightening speed.

[bigphatwong]

Guys...

You cant be slow and effective...but you also cant be fast and uncoordinated. Both are needed. I like to play with a thing called rythm...and change.

But to be able to change you need to train the extremes, so yeah, Ive trained at full speed, but just for training. Cardio is great and its close to the real thing when it comes to it.

Sounds like the classic Shaolin Method to me. When you train a form, you do it 1) slow, 2) combat speed, 3) warp speed/let it all fall apart, then 4) back to slow, putting it all together again. It's also good to drill the elements fast and hard for cardio, especially in the beginning. The most important muscle you can work out is your heart.

One of Brendan Lai's favor speed training was after shower, he tried to deliver a kick and make sure all the water on that leg was gone.

Interesting drill, but be careful.. we had a guy in boot camp who was horsing around and tried to kick somebody in the shower. Long story short, both of his legs went up in the air and he landed on his head. We all called him "Charlie Brown" after that.

[Doc Stier]

Charlie Brown

[johnwang]

Another great speed training in SC is you mark 4 points on the ground. Let point A be your left foot starting position, and point B be your right foot starting position. You then mark point C be your final left foot landing position, and point D be your final right foot landing position. You put your feet on point A and point B. You jump up, and land "both" of your feet on point C and point D. You then jump from point D and point C back to point B and point A. If you repeat this drill over and over then your "entering speed" will be faster and smoother day by day. By counting how many entering and retreating that you can do within 1 minute time frame, you will know exactly where your speed stand.