07.06.13
Today’s session was primarily a strength conditioning class. We focused on an upper body routine for developing a stronger base and used striking as area of specific training. I have to say that I find it difficult these days not to incorporate some martial arts technical work into my training, even if I have written an entire session as attribute conditioning. UFC championSean Sherk says that he puts his technical work at the beginning of a session and that makes perfect sense. There is little point trying to work on the finer details of something or to learn something new when the blood from your brain is racing into the parts of your body that are under high pressure from your demanding workout.
We began with some pad-work. This started with some light and slow movements looking at the body mechanics of straight hand striking (jab/cross). Then we built up into speed work, focusing on speed and angles. Next we progressed into power strikes, doing no more than six repetitions off each hand before changing. Therefore, our technical work served as a warm-up for the demands of lifting medium-to-heavy weights.
My coach, Mo Teague, believed that technique should be studied first, then speed and then power. Although my personal approach to coaching follows the principle that technique should be quarried from activities designed to promote individual fight responses and then sculpted from there, I agree that once a technique is learnt the refinement process can follow conventional methods. I don’t have a problem with switching from my primary teaching style to another method. I do not take the view that other ways are inferior to mine because I do not choose to use them a lot. As a teacher that is striving for an objective perspective, I am perfectly prepared to use or try any method without prejudice. It is my desire to be able to teach a single way that works for every individual, but I appreciate that this is not always possible. Just as every teacher has their own way so does every student. It is a teacher’s job to find that way, not to bully students into emulating anyone.
Next we moved onto the weights session. This is the routine we followed:
Weighted Standard Sets and Active Recovery
3 x 5-10 reps Incline single and double arm dumbbell presses
This was performed with one arm locked out and the other doubling up to promote the repetitive straight striking motion. One rep counted as two actual presses off each arm. The final set was with the heaviest load and performed as a standard dumbbell press
Active recovery – 20-30 reps horizontal rows with a resistance band between individual sets
3 x 5-10 reps standing single arm bent-over rows
This works the muscles in the opposite direction to the press. It serves two purposes. Firstly when one is training to strike it is important that both pushing and pulling actions are trained. A strike does not finish when it hits the target, but rather when it is withdrawn from the target and back to the starting position. This creates impact or elastic force, required to cause maximum damage to your target. Secondly it is often advised to compliment pressing exercises with the reverse motion in order to help prevent injury among other benefits.
Active recovery – 20- 30 reps Single arm straight striking with a resistance band between individual sets
Bodyweight Antagonistic Supersets
10 x Chest dips with 10 x Neutral Grip Pull-ups (using a car inner-tube)
10 x Typewriter press-ups with 10 x Typewriter Pull-ups
10 x Decline press-ups with 10 x L-Sit Pull-ups
10 x Bicep push-up with 10 x Chin-ups
Finally we focused on the core with a barbell twist, working the weight as you would to perform a hook or a round kick with 3 x 10 reps single arm and 3 x 10 set both hands gripping the bar.
To end the session we performed a series of heavy round kicks onto the Thai pads, focusing on rotating the core. This was all followed by a warm-down of static stretches.
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