Aug 23 2016

The Peak Is Only As Strong As The Base.

Just as max strength lays the foundation for special strength development, the aerobic system, once developed, does the same for the anerobic lactic and the anaerobic alactic energy systems making them far more efficient.

The highest peaks display the most developed and strongest foundations.

First things first.

Click here For strength and conditioning workouts that will deliver a solid base and wicked peak for you.


Aug 22 2016

How To Train The Core For Far Better Performance.

The abdominals are predominantly phasic muscles ( fast twitch), just like the hamstrings, you don’t do high reps of 50 + reps to build hamstring strength do you? So why then with the core?

To build a bullet proof core, to withstand a potent body attack, you must use resistance to strengthen the rectus abdominas and external, internal obliques. As you can see in this pic here of a crunch with a dumbbell on the swiss ball. Notice the greater range of motion on the ball, compared to the crunch off the floor, notice how the spine is cradled and protected and how the abdominals can work in a greater range of motion.

dumbbellforabs_ex3-1

Notice the hands behind the head on the crunch exercises, another mistake, this exercise creates an imbalance in the flexor chain ( neck, trunk, hip) which will then create the common forward head posture and kyphotic posture shown in the attached pic, just so those of you that don’t know what kyphotic means, you see it and you see this posture in a lot of experienced fighters, it IS the posture of the sport, and the cause of muscle imbalances.

crunches

Gravity wears on us everyday, with being sedentary, and bad ergonomics ( sitting hunched over, hunched over, flexed over looking at a screen or game box for hours at a time etc) postural muscles (tonic) become tight, phasic muscles become weak and your faulty posture is a reflexion of that.
so, again, why crunch or do the biggest bastard off an exercise you can do in the setup? Read the work of Dr. Stuart McGill, the worlds authority on back pathology & performance and you will be educated on far better choices in your exercises selection, ergonomic set up in life style, and core and low back performance.

kyphosis

There is always a cause and effect with out training, risk versus reward, accumulation of what we think we know in what we do, or fail ton understand in what we do.
Choose wisely.

I hope this helps you in doing so.

Click here For more boxing performance enhancing core exercise workouts!


Aug 21 2016

Spread That Good Energy.

Never under estimate someone’s self image of themselves.

I remember years ago I went with some friends to this bar I liked to go to two county’s away from where we grew up.

I befriended this dude in there one night and talked with him thr majority of the time I was there. I was loaded. And don’t remember the majority of what we talked about but I remember pumping him up, he was out of shape, used to be strong, a young dude still and I saw that and liked his personality and presence and so gave him some insight and pumped him up a bit.

What I remember most was him getting excited and telling me as he slapped me on my shoulder, ” Man! You are really making me feel.good about my self right now”
The way he said that, like nobody had ever talked to him like that before.

It made me happy that I made him feel great about himself. Even though I have never seen him since…


Aug 19 2016

Get Off The Floor! One Of The Best Core Exercises You Can Do.

Too many boxing coaches erroneously use sit ups or, crunches, as their end all and be all of core training. Setups are proven to cause lumbar spine degeneration so the risk there, far outweighs the reward. Never mind that the psoas often are the prime mover of the exercise anyways with the core just going for the ride.

Get off the damn floor!

Consider the crunch, while being far more safe on the spine than the sit up, it is in fact training the core through a very limited range of motion, a crunch on the swiss ball would be far better as to train in a greater range of motion both eccentrically and concentrically, you strengthen the core in a MUCH greater range of motion and get that eccentric range you cannot off the floor.

What to do then?

The ab wheel is P4P one of the best core exercises you can use to challenge, and strengthen the core while also serving as a corrective exercise with the thoracic extension it offers. Fighters spend a lot of time hunched over inn pronation and flexion, why crunch, crunch, crunch away shortening that posture even more in flexion, why not try to open the spine back up, with some valued extension, never mind the ergonomically flawed world we live in on top of that, with all the flexion and pronation we are in.

The abb wheel as you can see is really a total body movement, the core must dynamically stabilize the body as movement occurs offering g far more recruitment of trunk stabilizer muscles that can NEVER occurs on the floor with limited range of motion crunches.

You never want to be on the floor, on your back anyway in this sport.

Train hard, but train smart, train economically, use exercises that challenge the body, and can correct some issues that boxing puts the body in, postural wise.

Your performance will improve, your core will be far stronger, and you will be unwinding some imbalances instead of strengthening them with these exercise.

Ab wheel