variable speed training

This is an idea that i stole from Chuck Norris back in the day, when he still did push ups, not planet pushaways. It works for empty hand, or weapons. Right now, I am using it on my sidesword technique. I do a set number of reps, usually 5, at each speed. Start out super slow, as slow as you can move, so slow Tai Chi players are screaming speed up dude. Then move to slow speed, then to medium speed, then to as fast as you can go with perfect form,, then go fast enough that form slips just a bit (hint, if you have just sliced your leg off, slow down just a tad). Go back to super slow, repeat until ....hell, I don`t know, just do enough, whatever that is for you, on this day.