Dec 20 2016

One Of The Biggest Mistakes Made In Training.


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!


May 13 2016

How To Build Fight Lasting Power Reserves.

Mike Goins performing lactic power intervals tonight. The med ball throws are done with max intensity for 20-40’s with a 1-3 minute rest. 3 reps are done in series with 3-4 series per workout. We use an 8 min active rest of shadow boxing, or light jog.

These intervals are done to increase how much power your lactic system can produce. Lactic power is vital in high energy paced phases of the fight(the back and forth war), trying to put away an opponent that won’t go etc.

I learned this from Joel Jamieson’s excellent work.

You gotta get better as a coach if you want your fighters to get better.

Learn the science and apply the science to take your fighter’s perfomance to new improved heights.

Old school with new school.

Click here For more boxing power endurance workout tips!