[ Pobierz całość w formacie PDF ]
.Side Throw1.Stand side on, with your partner about 20 feet to your left.Keeping feet shoulderwidth apart and knees bent place your right foot slightly in front of your left.2.Hold a medicine ball with both hands directly in front of you.Keep your armsextended and parallel to the floor.3.Swing ball as far to the right as is comfortable allowing your hips to turn withyour arms.From this position.4.Immediately swing the ball to your left throwing the ball to your partner.5.Repeat for the desired number of repetitions and then repeat for the other side tocomplete one set.You can also use medicine balls to duplicate the isometric contraction and then anexplosion.For example, hold a heavy medicine ball over and behind your head.Hold for 5 seconds and then throw upward and forward as forcefully as possible.The same can be done holding the ball in a sidearm, underhand, or 3/4 armposition.237 Kicking SpeedKey muscle groups for speed in kicking: gluteus medius, hip flexors, lower back,and abdominal obliques.Develop these muscles with side raises (foot never goesbelow one foot off the floor) and side lockout extensions.Lack of development inthese areas is the reason why most people kick slowly, as they are responsible forthe raising of the kicking leg, and the arching and torquing the occurs in the back,counter rotation of hips to shoulders, etc.This is a weak area in most people(martial artists included), and development of these muscles will also enhance yourability to escape inferior positions in grappling (as a side benefit).Do the sideraises in 3 directions: side, 45 front, and straight back -- while holding on tosomething at waist height with the opposite hand only (a table or counter).Light target trainingHang a towel or rag from the ceiling in your training room.Vary the vertical level,and work multiple kicking angles in rapid succession.Lunging Kicks, The RaceThe key to attaining speed in your lunging lead leg kicks is to make sure you landthe kick before your weight settles on the supporting foot.This will also help yourpower.Think of it as a race.Your lead leg is trying to kick before your supportingleg can bear weight.But.Don't bob or bounce.There should be no up and downmotion.That's the trick.When you can do this, you'll be able to lunge horizontallylike lightning.Think FastThe key to being fast is to think "fast".One of the first things I became known forin certain circles was my kicking speed.At tournaments, exhibitions, etc., peopleused to come up and ask me all the time how I could kick so fast.The easiest replywas, "Think fast, and you will be fast.Always insist of yourself that you move attop speed."Start At Full Speed, and Accelerate From ThereAnother important concept that I always tell my students.Your first movement --at the very beginning -- should be full speed.From there, you should be relaxed,and accelerate from there.This goes hand in hand with the previous item above,and is very difficult to do.But, it will help your speed and power tremendously ifyou practice and apply it.238 Most people do not even realize that when they begin to move, they do so (eitherconsciously or unconsciously) at a slower speed, so they can "build up" to topspeed at full extension of a kick or punch.They do this so that their power reachesan apex at full extension.The problem, though, is that the opponent has eyes.Heperceives this build-up, and makes it miss.Most people, if they start a kick at full speed, tend to peter out from that pointonward, and the kick will have no power.This is why, once your kick starts off atfull speed, it must accelerate from there -- so that it has power.When it is notaccelerating, it is not *pushing off* of something.Acceleration is a major key topower (and some forms of leverage), since a kick when it is accelerating has massbehind it.When it is not accelerating, then it is out there on its own.The above tips should help you out in developing faster kicks withoutcompromising good technique or power (major problems if you are not careful).239 Training to Fight!OK, so you've been going to your Muay Thai classes for 2 or 3 nights a week forthe last 6 months.You understand all your basics pretty well, and are confidentwith your combinations and with your sparring.You decide to take this to the nextlevel.The first thing is that a fighter should have a MINIMUM of 6 weeks notice(meaning 6 weeks of training) before any bout.Recently, I passed up on theopportunity for my students to enter a competition because there was only 4 weeksnotice.Sorry, 6 weeks notice or we're not coming.If you plan to fight, or are considering it, you must be ready to devote every day ofyour life for 6 full weeks to training.Well, actually six days each week.First, from day 1 until a few days before the fight, you should run EVERY SINGLEDAY! Even on your one day off, you should run.For the first 2 weeks, you shouldbe jogging for distance.Devote at least 40 min's each day to roadwork.After thefirst two weeks, then start alternating between jogging for distance and runningwind sprints.When I used to run my sprints, I'd run approx 30-40 yards sprinting,then I would turn around and run back slowly to cool down, then turn around andsprint again.I would repeat this about 5 times my first time out, then graduallyincrease the repetitions until I was between 15-20.Lay off the sprints, and cut thedistance on the jogging the last week, as you want your body to recuperate beforeyou enter the ring.Spend about 20 min's a day jumping rope [ Pobierz całość w formacie PDF ]
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.Side Throw1.Stand side on, with your partner about 20 feet to your left.Keeping feet shoulderwidth apart and knees bent place your right foot slightly in front of your left.2.Hold a medicine ball with both hands directly in front of you.Keep your armsextended and parallel to the floor.3.Swing ball as far to the right as is comfortable allowing your hips to turn withyour arms.From this position.4.Immediately swing the ball to your left throwing the ball to your partner.5.Repeat for the desired number of repetitions and then repeat for the other side tocomplete one set.You can also use medicine balls to duplicate the isometric contraction and then anexplosion.For example, hold a heavy medicine ball over and behind your head.Hold for 5 seconds and then throw upward and forward as forcefully as possible.The same can be done holding the ball in a sidearm, underhand, or 3/4 armposition.237 Kicking SpeedKey muscle groups for speed in kicking: gluteus medius, hip flexors, lower back,and abdominal obliques.Develop these muscles with side raises (foot never goesbelow one foot off the floor) and side lockout extensions.Lack of development inthese areas is the reason why most people kick slowly, as they are responsible forthe raising of the kicking leg, and the arching and torquing the occurs in the back,counter rotation of hips to shoulders, etc.This is a weak area in most people(martial artists included), and development of these muscles will also enhance yourability to escape inferior positions in grappling (as a side benefit).Do the sideraises in 3 directions: side, 45 front, and straight back -- while holding on tosomething at waist height with the opposite hand only (a table or counter).Light target trainingHang a towel or rag from the ceiling in your training room.Vary the vertical level,and work multiple kicking angles in rapid succession.Lunging Kicks, The RaceThe key to attaining speed in your lunging lead leg kicks is to make sure you landthe kick before your weight settles on the supporting foot.This will also help yourpower.Think of it as a race.Your lead leg is trying to kick before your supportingleg can bear weight.But.Don't bob or bounce.There should be no up and downmotion.That's the trick.When you can do this, you'll be able to lunge horizontallylike lightning.Think FastThe key to being fast is to think "fast".One of the first things I became known forin certain circles was my kicking speed.At tournaments, exhibitions, etc., peopleused to come up and ask me all the time how I could kick so fast.The easiest replywas, "Think fast, and you will be fast.Always insist of yourself that you move attop speed."Start At Full Speed, and Accelerate From ThereAnother important concept that I always tell my students.Your first movement --at the very beginning -- should be full speed.From there, you should be relaxed,and accelerate from there.This goes hand in hand with the previous item above,and is very difficult to do.But, it will help your speed and power tremendously ifyou practice and apply it.238 Most people do not even realize that when they begin to move, they do so (eitherconsciously or unconsciously) at a slower speed, so they can "build up" to topspeed at full extension of a kick or punch.They do this so that their power reachesan apex at full extension.The problem, though, is that the opponent has eyes.Heperceives this build-up, and makes it miss.Most people, if they start a kick at full speed, tend to peter out from that pointonward, and the kick will have no power.This is why, once your kick starts off atfull speed, it must accelerate from there -- so that it has power.When it is notaccelerating, it is not *pushing off* of something.Acceleration is a major key topower (and some forms of leverage), since a kick when it is accelerating has massbehind it.When it is not accelerating, then it is out there on its own.The above tips should help you out in developing faster kicks withoutcompromising good technique or power (major problems if you are not careful).239 Training to Fight!OK, so you've been going to your Muay Thai classes for 2 or 3 nights a week forthe last 6 months.You understand all your basics pretty well, and are confidentwith your combinations and with your sparring.You decide to take this to the nextlevel.The first thing is that a fighter should have a MINIMUM of 6 weeks notice(meaning 6 weeks of training) before any bout.Recently, I passed up on theopportunity for my students to enter a competition because there was only 4 weeksnotice.Sorry, 6 weeks notice or we're not coming.If you plan to fight, or are considering it, you must be ready to devote every day ofyour life for 6 full weeks to training.Well, actually six days each week.First, from day 1 until a few days before the fight, you should run EVERY SINGLEDAY! Even on your one day off, you should run.For the first 2 weeks, you shouldbe jogging for distance.Devote at least 40 min's each day to roadwork.After thefirst two weeks, then start alternating between jogging for distance and runningwind sprints.When I used to run my sprints, I'd run approx 30-40 yards sprinting,then I would turn around and run back slowly to cool down, then turn around andsprint again.I would repeat this about 5 times my first time out, then graduallyincrease the repetitions until I was between 15-20.Lay off the sprints, and cut thedistance on the jogging the last week, as you want your body to recuperate beforeyou enter the ring.Spend about 20 min's a day jumping rope [ Pobierz całość w formacie PDF ]