Explosivity training

[toma]

hi everybody,

can someone tell me what should i do to train my explosivity (with weight training) please?

Thank you for your help

[chen3141]

We would use these


You put one end on the wall, grab the handles and then alternate punches building hand speed.

For body we would wrap it around us, someone would grab both handles, and we would either sprint forward or shift forward punching as someone resisted against you

Not only that, you can use them like dumbbells or in general weight training.

[A-jay]

Originally Posted by chen3141

We would use these


You put one end on the wall, grab the handles and then alternate punches building hand speed.

For body we would wrap it around us, someone would grab both handles, and we would either sprint forward or shift forward punching as someone resisted against you

Not only that, you can use them like dumbbells or in general weight training.

I was wondering, doesn't this affect your technique?
In the second picture you have to pull the ropes up.
I'm afraid that something like that will become a habit and that one would unconsciously punch a little upwards instead of directly forwards?

[andy83]

http://www.kyokushin4life.com/forums...t-lifting.html

[chen3141]

Originally Posted by A-jay

I was wondering, doesn't this affect your technique?
In the second picture you have to pull the ropes up.
I'm afraid that something like that will become a habit and that one would unconsciously punch a little upwards instead of directly forwards?

I just used the picture so you could see what the bands look like, we don't actually train like that. We put the handles in our fists and the bands in our armpits and punch like we normally would, for a couple minutes straight. This way the drawback and the punch become faster and more explosive. To train the body you wrap it around your waist and run or shift forward with it. But yeah you have to watch your form a little when your doing this

If I can sneak one home I'll post a video of how we use it.

[seienchin]

toma.
You might also find this thread has a couple of relevant posts.

http://www.kyokushin4life.com/forums...wer-punch.html

[Shokei Marcsui]

Jumping squats, burpees, clapping push-ups will all teach explosivity.

Since BigAL didn't touch on it I guess I will.

Explosivity is the ability for your muscles to fire from a resting state. This can be achieved through exercises mentioned above and with weight training. With exercises such as bench press for example it is important to focus on the negative motion (when the weights are on their way down) rather than the positive (exertion of the muscles as the weights go up).

Most body builders cram on too much weight and shorten the length of the exercise and focus on the positive motion of the exercise which builds bulk. As a karateka you do not want this.

So when training for explosivity, load up the bar to a weight that you would normally do on your last set. Lift the bar, focus on the negative motion as the bar comes down and allow this to build muscle. As the bar comes to your chest level, accelarate the bar upward at a fast speed. This is a way to train explosivity with weights. This can be done with a majority of exercises and is the way I lift whether it be light, or heavy weights.

For exercises utilizing a bar, I would suggest to use the smith machine.



The smith machine looks like a cage and the bar is attached to a beam. This way when you are accelerating on the positive motion you can still maintain control of the bar.

As a suggestion of my own opinion though, I try to stay away from stabilized weights or lifting with bars and stick to free weights and dumbells.

Dumbbells will help you keep both arms equally strong. Bars tend to allow one arm to overcompensate for the weaker arm.

my .02 cents

[goldberg2310]

hi,

training with weights is not everyones training...take the easy way with some different psuh up`s, squatts etc. all the top fighters have different ways for training. not all of them do weight training - some of them hate this...

for sure, one thing is training with tubes. here you have to train both ways -away from you and to you.
the cheapest way is to get some old tubes from bicycles (every trader has a lot of them...). so you can do much with this helpful things... ;-)

train hard and have fun.

[toma]

how many reps per sets? What's the best for martial arts?
20+ with low weights (effort resistance)
12-15 with medium weights (endurance)
4-6 with heavy weights (strength)


Thanx everybody for your help. I appreciate it.

[Shokei Marcsui]

On matters such as this it's best to consult your sensei.

I am doing push-ups, sit-ups and squats at high reps. When I do lift weights it's heavy and few reps. Usually with dumbbells. I only lift once or twice a week because of time constraints. I'm running a lot more now. Windsprints apparently help a lot.

[Paedde]

Originally Posted by Shokei Marcsui

On matters such as this it's best to consult your sensei.

I don't want to offend you, but I can't agree with that.
Most sensei's are karate and not weight lifting teachers, there might be quite a few who know a lot about it, but I would contact a good fitness coach.

I write this because the sensei in the dojo where I'm training at in the holidays let us do exercises which are considered dangerous nowadays.

And toma for the reps, I researched for hours yesterday and many said you should be able to lift your own bodyweight and that for as many reps as you can.

Hope this helps a bit

[Shokei Marcsui]

Actually, not to be disrespectful but a lot of the knowledge that I have about weight lifting comes from my old shihan. Your sensei is a wealth of knowledge. Why wouldn't he/she ask her for advice on sports specific training in the area of karate?

There is thread in the introduce your dojo where it shoes us working out with weights and stuff.

I write this because the sensei in the dojo where I'm training at in the holidays let us do exercises which are considered dangerous nowadays.

What types of exercises does he make you do?

And toma for the reps, I researched for hours yesterday and many said you should be able to lift your own bodyweight and that for as many reps as you can.

At your physical peak yes you should be able to lift you own body weight + some at high repetitions.

To calculate the amount that you can lift theoretically go here:

Bodybuilding.com - What Is Your One Rep Max?

[Paedde]

Originally Posted by Shokei Marcsui

Actually, not to be disrespectful but a lot of the knowledge that I have about weight lifting comes from my old shihan. Your sensei is a wealth of knowledge. Why wouldn't he/she ask her for advice on sports specific training in the area of karate?

What types of exercises does he make you do?
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Then you can be happy that your shihan knows that much, but I'm sure there are quite a few black belts out there who never did weight training.

But asking is never wrong, but I would in that case check the answer with another person, what I wouldn't do with karate-things.

An exercise for example is to turn the head in a circular motion (around, not stop at the sides).

[Shokei Marcsui]

But asking is never wrong, but I would in that case check the answer with another person, what I wouldn't do with karate-things.

Weight lifting for body sculpting I would talk to a personal trainer. Weight lifting for sports specific exercises consult your sensei or even people in your class.

I think I know which exercise you are talking about. That's the equivalent of rotating your arms in a circular motion. You are warming up the neck and shoulder area. Any exercise performed incorrectly can be dangerous.

[Paedde]

Originally Posted by Shokei Marcsui

I think I know which exercise you are talking about. That's the equivalent of rotating your arms in a circular motion. You are warming up the neck and shoulder area. Any exercise performed incorrectly can be dangerous.

This one, it is considered dangerous because it's not a natural motion for the head. (Instead do it from left to right and front/back)

I still think a personal trainer for martial arts would be a good idea, but that's just my opinion

[Shokei Marcsui]

yeah that's not a good one. I thought you meant circular motion around the neck/head's natural rotation.

[meguro]

I like dumbbell cleans, snatches and box jumps for explosivity in the legs. Plyometric push-ups and db push-press for the arms. Standing ab-wheel roll-outs for the core to hold it all together. If I had a heavy bag at home, I'd hit it every day.

[tansei]

After many years of weight training, i realize that it is more important to train in a functional manner. There was some mention to this at the beginning of this thread, however it was not emphasized. I think the rubber bands may be more effective if you following the same mechanical movements that the body does. For example, place the middle of the band around a bar at shoulder length, then distance yourself enough from the wall to create some resistance, then follow with chest punches until your arms is starting to burn. Also pulley weights at different heights are effective and works on your oblique abs as well.

Bottom line is practice the same movements that you would do in your fight with more resistance in order to strengthen those specific muscles and move much quicker when the resistance is gone.

[koji112091]

This might not make sense to some people but when I think of this kind of training I always keep in mind that quality always beets quantity.

[KyoKrazyRussian]

Why do you want explosive strength ONLY with weights when you can gain from bodyweight also. Plyometric pushups are a great way to get explosive speed up. You can do it infront of you , or behind your back.