# Weights & Wing Chun; Worth it or Wasteful? Part 2

Updated: Mar 20, 2020

Let us explore how to train these energy systems scientifically.

How does science define fitness? A simple definition is; "The amount of *work* a person/body can do within a given timeframe." Science has a specific definition of work. It is written as a formula:

Work = Force X Distance or W=FD.

This means that to do more work, you need to produce more force over a longer distance. So more force and more distance equals more work.

If we add a time element to the equation we get Power. The scientific formula for power:

Power = Work / Time or P=W/T

So if we produce more force, over a greater distance, in a shorter time frame, we do more work, which results in more power. If all of these elements improve, can we say fitness has improved? A basic example of these formulas in practice is; we perform 50 squats with no added weight in 2 minutes. We then train the necessary muscles and skills to improve squats for one month. We then perform 50 squats again in 1 minute and 45 seconds, but this time whilst holding a 20 kg weight.