Trening, kondycja itp..pdf

Training Drills, Conditioning and etc.

Training Drills

To start off with, I feel that three things go into making a complete fighter.

Technique, Physical Fitness, and Heart. Your instructor/coach can only help you

with the first two. We have already discussed a lot of technique, so moving right

along...

Physical Fitness and Stamina:

Anyone who fights competitively, or competes at sports in general can tell you that

being physically fit can make or break you. Besides learning and practicing the

techniques of your MA, you have to train to be able to do them, and keep doing

them, even if you are tired, exhausted, hurt, etc.

№1 -RUN. To tell the truth, there is no exercise I hate more than running. But, I

can also honestly say that there is no exercise that takes its place (and believe me,

I've tried MANY). If you want to be able to fight, you have to run, run, run. You

should have a mix between jogging for distance and wind sprints.

№2 -SEE №1! Yes! Running is THAT important!

Besides running, there are a number of drills that we incorporate into our training

to help build strength and stamina.

DUCKWALKING or SQUATS: How do you think that Thai boxers are able to

withstand those leg kicks?

FOOTWORK DRILLS: A circle drill that I incorporate from the boxing gym. The

students get in a circle as though they are in the ring (we don't have a ring at either

of our gyms) and they skip sideways as though they are dancing around their

opponent. The students are to stay on their toes! When the coach (me!) says

"SWITCH" they change directions and go the other way. This should get them

used to always circling around their opponents, and how to change directions

quickly. (there's more to the drill than just that, but I don't feel like getting into it

right now, sorry)

JUMP ROPE: helps with stamina, and teaches boxers to be light on their feet. (if

they do it right)

PUSHUPS and SIT-UPS: This is a no brainer...

MEDICINE BALL: has a myriad of uses. Strength, coordination, and impact drills.

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NECK ROLLS: This is very similar to the wrestling exercise. Do a three point

stance with your feet on the ground and your head too. Arms behind your back.

Slowly roll your neck around to work the neck muscles. For god's sake though, be

careful on this one until you are used to it...

WEIGHTS: There are a number of very specific weight drills for punching power.

Most of them concentrate on the shoulders and triceps. One drill is to take a non-

weighted bar with both hands and pump it in and out from your chest (straight out

while standing) as fast as you can for one round.

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Improving Punching Power

There are a number of ways to increase your punching power. But, the most

important way initially is to cultivate good form.

In talking about good form, we'll start with alignment and work from there.

Bone Alignment

With good form, you derive your power from proper bone alignment. From there,

any of the other key attributes you develop will just multiply this effect. This is not

to blow my own horn, but I've knocked the wind out of people holding the heavy

bag for me as I punched it. It came from proper alignment.

Leverage

It starts in your base. Many people neglect this. You need a pivoting, weight-

shifting base if you want real follow-through punching power. This pivoting base

is what transfers weight down at the feet and legs, which in turn sends the hip,

which in turn sends the shoulder. When you throw a cross, for instance, turn your

rear heel out (pivot on ball of foot), and shift your weight onto your front foot (toes

pointing forward at this time).

We Lose Leverage At Our Joints

One of the most common faults in a person's punching technique (which results in

lost power) is that POWER IS LOST IN THE JOINTS. This usually means the

shoulder, elbow, or wrist. All bones function as perfect transmitters of force, but

where one bone ends and another begins is where we tend to lose it. Misaligned,

over-tensed, or under-tensed joints will vent off your power. People who wing

their punches, for instance, will tend to lose power at the shoulder and elbow.

People who bend their wrist when they hook, for another example, will tend to lose

the power of that punch at the wrist.

Never "Lock Out" Your Punches

Power in a punch also comes from follow-through. You don't lock out your

punches. Same goes for kicks (although they look "prettier" when you do them that

way). I know a lot of classically trained martial arts teach you to lock out that

"reverse punch", but I would differ on that methodology. I spent a lot of years in

traditional martial arts, and I've spent a lot of years training around boxers and

such. The latter hit much harder. A lot of it has to do with the follow-through

allowed by a mobile, pivoting, weight-shifting, bent-knee base.

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Muscle Grouping

You need:

Strong lats (pull-ups, seated row maching, shadowboxing, bag work, sparring).

Strong shoulders and traps (upright rows, standing flyes, skipping rope, LOTS of

shadowboxing, etc.).

Strong Abs and Lower Back -- for conveying hip torque to the sweep of the

shoulders.

Strong Quads and Calves -- Legs and abs should be seen as a pyramid which

generates your power and shifting.

Strong Forearms -- for keeping the wrist aligned, and for a dense fist (underrated

aspect of power punching). Wrist curls, hand squeezers, fingertip pushups, etc.

Secondarily:

Strong Pectoralis Major -- this can help in your power (projecting and aligning the

shoulder of the punching arm) if you already have good form. People who start

with large pec's, though, tend to throw shoulder punches (like a bench press). No

real power there.

You DON'T need:

Strong Biceps -- these do NOT add to your straight punching power, and only help

in holding the angle of the elbow in your hook, and drawing it in on the end (that's

the french curve I talked about before). Same for the uppercut. People with huge

biceps are usually the easiest ones to slip.

Relax

I always tell my students that "tension" is the opposite of everything good or

favorable in your performance. Tension is the opposite of speed. Tension is the

opposite of POWER . Tension is the opposite of nontelegraphy. Tension is also the

opposite of mobility. Tension is a drain on endurance.

In the case of punching power, which is the subject at hand, it is TENSION IN THE

SHOULDERS that most often diminishes not only one's power, but also one's

ability to land the punch on an opponent -- because of its effect on the

aforementioned aspects of a successful punch (speed, nontelegraphy, mobility,

etc.).

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The Body Is What Punches, Not Just The Arm

When you hit someone, it should feel like a piano fell out of a second story

window and hit him on the end of your fist. This is in keeping with info provided

earlier in this post about shifting the weight, etc. The reason why you're shifting

your weight is SO THAT HE FEELS YOUR WEIGHT IN YOUR PUNCH . There's a

Thai saying that a person who really knows how to hit moves fluidly but his touch

is as heavy as a mountain. Sounds like good boxing to me. If your weight is settled

on your feet, then that mass is not going into the punches.

Tight Fist

At the tail end of execution, the last place you can either add or lose power in a

punch is in your fist itself. It should stay loose through most of your execution and

tighten up just before impact.

The Snap - The Right Time and Place

The power of your punch is right on the end, where it snaps. This is true of ALL

punches -- not just your linear punches. The art of punching then becomes the art

of coordinating your own body mechanics (which is most of what I've talked about

here) with the placement of your target AT PRECISELY THE RIGHT RANGE AT

THE RIGHT TIME , where you hit target as your punch is snapping on the end.

When you don't get this right, your power is either jammed because the range and

timing weren't right, or it falls short or misses for the same reasons.

This, by the way, is one of several ways in which KEY attributes come together to

equal success in your hitting. As far as the above paragraph, you get this ability

from essentially two areas of training: sparring and fighting. Partner drilling will

never in a million years give you this ability. Secondarily, you can get some

aspects of this ability from focus mitt training and the top and bottom bag -- in

both cases because they simulate either the chaos or the predictable flow of

sparring and fighting, where through timing and range you get your punches to

meet up with the target properly.

There's more to this, in general, as far as learning to punch with power is

concerned. Much of it, though, is difficult to convey in text. Much easier to show.

One last point for you, is that you have to develop your kinesthetic perception if

you really want to be able to hit with power. There is a correct sequence of

muscular contractions for every punch, every kick, which happens very quickly in

rapid succession. In addition to contractions, there is a correct series of RELEASES

(very important) -- i.e. when a certain muscle in the chain has done its job, and

now needs to let go before it starts to hinder your function.

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