01. Cardiovascular/Respiratory Endurance– The ability of the body systems to gather, process, and transport oxygen.
02. Stamina – The ability of the body to process, store, deliver, and utilize energy.
03. Strength – The ability of a muscular unit, or combo of muscular units to apply force.
04. Flexibility – The ability of maximizing range of motion at a given joint.
05. Power – The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
06. Speed – The ability to minimize the time cycle of a repeated movement.
07. Agility – The ability to minimize transition time between one movement pattern to another.
08. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
09. Balance – The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity
-thanks to Mitch Gohman (taken from his incredible Crossfit website)
In order to train your body to be prepared for all possible eventualities of combat, you will need to pay attention and develop all 10 of these qualities. For centuries warriors have been finding ways to train to improve their endurance, stamina, strength, flexibility, power, speed, agility, coordination, balance, and accuracy.
We will find drills that focus on one (or sometimes) 2 or 3 of these attributes.
For example, when we train our boxing using the focus mitts we want to increase your hand speed by decreasing the amount of time between punches thrown in combination. When we combine our takedown defense with our focus mitts, you get increased coordination as well since the fighter has to manage the movement of their sprawl, then instantly recover their base in order to throw more punches.