User:Extremepullup performing a standard dead-hang pull up (Photo credit: Wikipedia)
User:Extremepullup performing a one-armed pull-up using the right arm. (Photo credit: Wikipedia)
17.12.14 Tonight’s Triple C session focused on pulling exercises. The martial arts aspect covered referencing, controlling and grappling whilst striking. We began from a self-defence perspective, using the fence and incidental combination model. This was then progressed by having the student reference the target. We then brought in obstructions and using controlling tactics to remove these obstructions. Then we moved onto striking from grappling positions, first as an anti-grappling exercise and then from ground fighting holds. We then performed a specific training exercise using thick resistance bands. This involved a simultaneous pulldown motion with a knee raise. Obviously it simulates the typical action a fighter would use to pull a highline target into a knee strike, a perfect example of an effective grappling/striking technique. However, it also trains pulling actions for both the upper and lower body, recruiting many different muscle groups. This was followed with some single dumbbell deadlifts to help aid my client with his usual deadlift work. He completed both one-legged and double-legged lifts, using the shrug at the top of the lift. After this exercise we went back onto his pull-ups, where I have seen some improvement on the pronated conventional version of this exercise. He also performed commando pull-ups. We finished off the lifting exercises with some reverse shrugs to bring in an active recovery action to hit the upper body muscles in the opposite direction. It also targets the scapula directly, which many athletes have noted aids strength development in a lot pulling actions. The session finished with some PNF stretching.
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