Repetition is the Mother of Skill and its Relationship to Muscle Memory

“Repetition is the Mother of Skill” a phrase that should be used often and always adhered to when relating to the development of Muscle Memory or more accurately Motor Memory which is in reality, “Brain Muscle Memory” when training physical skills. When training physical skills it is essential that the training program include repetitive training of the same activity to stimulate the adaption process of the mind. This will induce physiological development attained through levels of increased skill and enhanced competency in the execution of the specific technique through repetition.

Human’s minds are wired so that they learn through assimilation of various activities and adapt to the various training models that information is presented in. These changes in this instance are a representation colloquially referred to as “Muscle Memory”. The two types of motor skills involved in this process include Fine Motor Skills and Gross Motor Skills. Fine motor coordination skills include those required for minute and small skills using our hands such as the use of eating utensils, working a computer keyboard or writing. Gross motor coordination skills are those actions of the body which require large body movements of large body parts. This includes sporting activities, physical labour, and elements of martial arts and combat.

 Repetitive training of the grouped physiological skills required for countering a knife attack and the resultant brain activity required to inculcate and instill those actions to ensure that they become automatic and instinctive are achieved only over time.

The amount of time for this to be achieved is variable and is based on the level of exposure to repetitive training. It is an important consideration to remember that bad habits, non effective or stylized techniques and uneconomical use of movement should be omitted from such repetitive training.

In this training methodology the phrase “keep it simple, stupid” is of relevance. This is especially the case when considering the traumatic circumstances of an encounter with a committed knife wielding assailant. And the impact those circumstances will have on the defenders psychological response to those traumatic circumstances and hence their ability to respond and react positively.

Therefore, when training we need to consider the reinforcement not only of the skill components of the defensive techniques but also the psychological commitment element required for the development of the defensive technique. The phrase “a State of Mind” is very relevant.

As repetitive training reinforces the required physical skills and movements required there is also enhancement of the subsequent ability of the neural system to learn the fine and gross motor coordination skills to a degree that specific thought is no longer required to perform them. There is simply a mere reaction of an appropriate response to an identified threat. In this sense this in actuality is a desired ability and an example of automating a mental appreciation process that involves Observation, Orientation, Decision and Action commonly referred to as the OODA Loop.

Reality Based Techniques Reinforced by Realistic Training.

What we need to consider is that in the training environment for the majority of the time activity is controlled and safe. The trainee is aware of that fact which in turn affects how they respond to an attack.

In the training environment there are no random factors involved to raise trainee’s level of anxiety. When training, if we do not train for it there may be little reality to how we train.

 

It is a challenge to maintain this reality in our training programs while still complying with safe training methodology, controlled application of aggression, and the requirements of occupational health and safety and the law. Further to this it needs to be considered that not all people are looking for or are into reality based training in countering knife attacks.

When I was training military personnel in the use of bayonets in knife fighting I observed that the trainees were executing the techniques to a high standard while the blade remained in its scabbard. However, on removing the blade and discarding the scabbard I became aware that you could drive a Mack truck between each training pair as each trainee demonstrated a newfound reluctance to close with and counter the attack of their opponent who is now armed with a sharp bayonet. This in turn impacted the trainee’s ability to execute the technique which had depreciated considerably.

The shock of the realization of working with a real weapon and the consequences of a mistake including the reality of possible serious injury had totally thrown the trainees psychologically which showed in their ability to counter a knife attack effectively.

To my way of thinking soldiers train with live ammunition when learning how to shoot so why not train with the real thing when training counters to knife attacks. My observations had identified deficiencies in how we trained for counters to knife attacks and highlighted a dangerous flaw in the training method where we had not addressed the issue of overcoming the psychological need for trainees to be familiar with the weapon and to be confident in handling/countering the weapon.

Training Considerations

There are several training considerations that need to be highlighted if we are to train safely enhancing the skills and mental conditioning in an effective, efficient and safe way realistically:

• Learn the Basic Technique Components.

There is a need to learn the basic technique components of the counter first in a controlled and well structured training environment which is well supervised by an experienced and skilled instructor. There is a term” Champions Do The Basics Better”. The establishment and then reinforcement of the basics until they become instinctive is essential.

• Introduce Flow Drills.

The introduction of flow drills encompassing the knife attack counters ensures that the trainee has an opportunity to develop all the technical and physical elements to successfully execute the technique instinctively as well as develop the trainee’s personal confidence and familiarity with the weapon, its use and the environment. This is a modular progression from learning the basic components of the counter
technique as well as enhancing the trainee’s confidence and physiological ability and understanding the consequences and responsibilities of their actions.

Flow drills are an effective methodology to build on the basic concepts of the technique. Flow drills also reinforce through assimilation body movement and positioning, fluidity of movement, relaxation of muscle groups, and teach correct application of explosive speed and power.

For all their benefit however, instructors need to guard against their students getting “Hung Up” on the flow drill and forgetting that the drill is exactly that a drill used as a training tool and not the final objective. I see practitioners that move effortlessly during a drill but when placed in a situation of reality they face the potential of freezing.

• Introduce Realistic Training.

Employing initially wooden training knives then moving onto bladed weapons, first covered with masking tape to reduce the risk of injury, then the introduction of bladed edge weapons that are not protected to the training environment enhances the practitioner’s skills and psychological commitment. The practitioner through assimilation not only improves their physical skills but equally as import they improve their levels of psychological commitment.

• Detailed Supervision Throughout This Entire Training Process is Essential.

The instructor has to have a high degree of experience and personal skill and knowledge as well as being constantly vigilant in monitoring trainees. Always emphasize control of trainee’s actions and ensure trainees are aware of the consequences and responsibilities of their own actions and errors as well as those of their training partner.

Safety is and as always remains the priority as trainees progress their level of understanding and hence comfort in a realistic situation where their overall ability will develop.

The student’s level of anxiety will also increase during such training as they constantly face the need to deal with the management of the consequences of their actions compelling them to develop control while dealing with random factors.

This form of simulation assists the trainee in experiencing an element of the reality of a real life encounter placing them in a situation where they can learn in a controlled environment how their body will react to fear and how to manage that fear to survive such an attack.

This is achieved while still in a controlled training environment. The benefits of this form of training not only enhances the reality of the exercises, developing physical skills but exposes the trainees to levels of social conditioning to be able to manage such traumatic scenarios as knife attacks and countering such attacks, hopefully being able to survive that type of attack.

Reinforced realistic training methods are a part of the process however; the remaining part is the selection of realistic techniques. In such a traumatic situation as a knife attack the counter to it needs to be simple and effective. It better be fast, focused and fluid and delivered instinctively where the defender is committed and ultimately is able to be in control.

Complicated technically delivered counters to knife attacks require both high levels of skill and experience. Simple and effective techniques that we can remember in a high stress situation have more chance of being instinctively executed. This is why reality based training should focus on techniques which are compatible with fast muscle twitch memory and kinesthetic action which can be executed employing the middle part of the brain or subconsciously. The ultimate objective is to achieve an instinctive ability which is effective in a high stress environment.

Finally it needs to be highlighted that this type of training is not always appropriate for all trainees such as children or individuals incapable of acting responsibly. Instructors need to be cognizant of who they are teaching, what is it that their trainees expect and are these types of training methods socially, morally and legally acceptable. The instructor’s decision needs to be compliant to these considerations when identifying suitable trainees if employing these methods.

The training of soldiers and law enforcement officers has different training goals and objectives to that of civilian students. However, when dealing with knife attacks the result could be the same for civilians as it is for soldiers and law enforcement offices. The best advice I can share is understand the need of such training methods and conduct this training in context to your trainee’s ability, disposition and level of responsibility and accountability.

Improvement of Speed.

To develop overall speed required for martial arts, there are several sequential steps in training:

1. Basic conditioning
2. Explosive power development
3. Skill refinement
4. Skill loading
5. Full speed training

Basic conditioning, including flexibility, strength and agility training, is a prerequisite for speed training. The completion of basic conditioning is signaled by a level of fitness that allows the practitioner to begin the more intensive exercises that develop explosive power. Once the target muscles start to develop, begin working on skill refinement. Each skill should be examined to eliminate unnecessary movements and increase biomechanical efficiency. With highly refined movements and strong muscles, the practitioner can begin adding speed to each movement. Start skill loading gradually and observe your body's reaction. If you can add speed and still maintain semi-refined movements, continue to increase the intensity eventually reaching the final stage of speed training in which the practitioner can execute skillful movements at high speed.

In this process there are four types of speed development which improves the OODA Loop and the physical skills required and include Perception Speed, Reaction Speed, Execution Speed, and Recovery Speed. There are several considerations that apply with the development of speed. These include, never use complex skills for speed training, always master the basics before moving to speed training, and never tense your muscles before executing a speed skill. Instructors need to ensure that muscles must be well trained before engaging in speed training. Weak muscles that cannot bear the intense requirements of speed training are easily injured.

Fast and Slow Muscle Twitch.

Striated muscles are made up of two types of fibers: slow twitch and fast twitch. Slow twitch fibers are designed for activity that must be sustained over a long time like distance running. They have a high capacity for aerobic energy production and can remain active for a long time while producing relatively small amounts of lactic acid. This is important because lactic acid build-up in the muscle tissue causes the muscle to fatigue and eventually renders it unable to continue working. Low levels of lactic acid mean more capacity for work. People who have a high percentage of slow twitch fibers excel at endurance activities.

Conversely, people with a high percentage of fast twitch fibers excel in explosive strength activities. Fast twitch fibers have a great capacity for anaerobic energy production, which allows them to produce intense power and speed of contraction. This intensive work also causes them to accumulate large amounts of lactic acid and fatigue quickly.

The ratio of fast and slow twitch muscle fibers is determined early in life and cannot be markedly changed. Studies have shown that distance runners have high percentages of slow twitch fibers and sprinters have high percentages of fast twitch fibers. Yet it has been concluded that the activity in which they participate is not responsible for this phenomenon. Instead, it is believed that distance runners take up endurance sports because they naturally excel in this area. In the same respect, others are naturally fast and gravitate toward the speed and power oriented sports in which they excel.

Although you cannot change the ratio of muscle fibers, you can improve what you have. In the average person, slow and fast twitch muscle fibers are generally intermingled, with a higher percentage of fast twitch fibers present. Through training, you can improve the metabolic efficiency of either type of muscle fiber. By training for explosive strength you stress the fast twitch muscle fibers repeatedly, causing them to become stimulated and teaching them to work more efficiently.

Muscle Movement.

There are two basic ways that force is generated and controlled by muscular operation. The contraction of a muscle is determined by the types of muscle fibers recruited and the firing rate of the neurons within the muscle.

The voluntary contraction of a muscle begins with the recruitment of the smallest units of slow twitch muscles. These motor units (muscle fiber groups) have the lowest response threshold, create the least amount of tension and are the most resistant to fatigue. As muscle tension increases, more motor units are recruited from the larger fast twitch fibers. As tension continues to rise, fewer motor units need to be activated because the large fast twitch units contain more plentiful and more powerful muscle fibers. But because these large fibers are the ones that generate peak tension in the muscle, they fatigue quickly and require more recovery time.

Besides the amount and type of muscle fibers recruited, muscle tension and speed of contraction is determined by the rate at which the skeletal motor neurons stimulate the muscle fibers. The more frequently the neurons fire, the more tension that is produced in the muscle. At peak tension, the neuron fires so rapidly that the muscle fiber is unable to relax from one stimulation to the next. The result is the generation of maximum force.

When training to improve muscular power there are several considerations as follows:

• The Principle of Individual Differences: The principle of individual differences simple means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. Well-designed exercise programs should be based on our individual differences and responses to exercise. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries and even gender. For example, women generally need more recovery time than men, and older athletes generally need more recovery time than younger people.

• The Principle of Overload: The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to or at a higher intensity.

• The Principle of Progression: The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury. If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage. The Principle of Progression also stresses the need for proper rest and time for recovery. Continual stress on the body and constant overload will result in exhaustion and injury.

• The Principle of Adaptation: Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness. Additionally, it makes us very efficient and allows us to expend less energy doing the same movements. This reinforces the need to vary a workout routine if you want to see continued improvement.

• The Principle of Use/Disuse: The Principle of Use/Disuse implies that when it comes to fitness, you use it or lose it. This means that your muscles hypertrophy with use and atrophy with disuse. This also explains why we lose fitness when we stop exercise.

• The Principle of Specificity: The Specificity Principle states, exercising a certain body part or component of the body primarily develops that part. The Principle of Specificity implies, to become better at a particular exercise or skill, you must perform that exercise or skill. While it's helpful to have a good base of fitness and to do general conditioning routines, if you want to be better at a specific activity you need to train specifically for that activity.