Modern fighting has formed a complete strength training system after long-term exploration. Specifically, there are three principles and five major projects.
Three principles of modern fighting strength training
● Focus on developing core strength.
The strength of human body can be divided into core strength and non-core strength. The former mainly refers to the strength of the legs, while the latter refers to the strength of other parts. Core strength accounts for most of the total strength of human body, which is practical and easy to borrow. According to the mechanical analysis of various fighting techniques, 90% of boxing strength depends on the core strength, and 70% of kicking strength depends on the core strength. Core strength is also in the main position in the development of other fighting techniques. Therefore, the main focus of fighting strength training should be on developing core strength.
Light weight and low frequency.
In strength training theory, the weight that can be completed 1-5 times in a row is called heavy weight, which can be completed continuously? The weight of 6- 12 times is called medium weight, and the weight that can be continuously completed 12 times or more is called small weight. Heavy weight training mainly develops strength, medium weight training mainly develops muscles, and light weight training mainly develops endurance. The main goal of fighting strength training is to improve the fighting strength of legs, knees and fists, so we should insist on heavy weight and low frequency. But this does not mean that fewer groups should be used in training. The number of fighting strength training groups must be designed to ensure that you go all out in every training class.
● Project concentration
There are many strength training programs, and each program has different functions and values. Boxers are not weightlifters, so strength training can't cover everything. They can only choose the most important, valuable and beneficial items for the battle and conduct concentrated drills.
Five events of modern fighting strength training
Low barbell squat
Put the barbell on the trapezius muscle behind the neck and hold the barbell bars on both sides with both hands. Kneel down and try to keep your upper body vertical. Squat all the way to the end, pause and then stand up. Keep doing it until you are exhausted. In this exercise, you need a squat rack and a training partner to protect you behind you.
● Squat before barbell.
Cross your arms and press the barbell on your chest to fix it. Kneel down and try to keep your upper body vertical. Squat all the way to the end, pause and then stand up. Keep doing it until you are exhausted. In this exercise, you need a squat rack and a training partner to protect you on the opposite side.
● Robot leg lifting
Sit on the seat of the leg lifter and fix the seat closest to the pedal. Push the pedal forward and upward until your legs are straight. Slowly retract your legs until your thighs touch your chest. Keep doing it until you are exhausted. In this exercise, you need to lift your legs.
Bending and extension of robot legs
Sit on the seat of the leg flexion and extension device, lean your calf against the cross bar of the leg flexion and extension device, and tilt it upward hard until the calf is horizontal. After the pause, slowly return to the starting position. The thigh remained motionless during the whole process. Keep doing it until you are exhausted. In this exercise, you need a leg flexion and extension device.
● Robot leg bending
Lie prone on the bench of the leg bender, hook the cross bar of the leg bender on the inside of the calf, and tilt it upward hard until the cross bar touches the hip. After the pause, slowly return to the starting position. The thigh remained motionless during the whole process. Keep doing it until you are exhausted. In this exercise, you need to bend your legs
Unarmed strength training action
The above five items are of high value and are the first choice for fighting strength training. But if you really can't find a place with these devices, you can use the following actions to make a transition:
Low squat down on one leg.
Hold the fixed object with one hand, raise one leg to nearly horizontal, support the leg to kneel, stand up after squatting to the lowest point, and so on, and the raised leg remains motionless throughout the process. Keep doing it until you are exhausted.
● Squat jump with bare hands
Squat with bare hands, no load. Jump up after standing up, and then squat down after landing. Keep doing it until you are exhausted.
● Climb the stairs quickly.
Find a place where the stairs are high and no one bothers you, climb up quickly, run or jump, climb to the top and return quickly, and so on. Keep doing it until you are exhausted.
● Frog jump
Find a clearing, put your hands behind your back, squat down, then try your best to jump forward, squat down to the bottom and then jump forward, and so on. Keep doing it until you are exhausted. Don't stretch out your arms all the time.
● When running, keep your legs high.
Run with your legs in place, as soon as possible, and raise your legs as high as possible. Keep doing it until you are exhausted.
Strength is definitely an important factor in quickly and effectively knocking down or subduing opponents. But can technical training alone meet the requirements of fighting strength? This question is easy to answer. Look at football, basketball or track and field. No one can deny that the technical training of these events can improve strength, but the special strength training is still an important part of the training system. Fighting, as a sport that requires high physical quality, is no exception. However, the understanding of this issue by various schools in history is quite different.
What is the strength training concept of each school?
Boxing: Since the birth of boxing, people have been preaching the "harmful theory of strength training". This kind of voice used to be very powerful. But really good fighters never believe this statement. There is a simple reason. First of all, boxing is a powerful fighting competition like Muay Thai, not a technical fighting competition like Olympic Taekwondo. According to the rules of boxing competition, if you don't have enough strength, it's difficult to gain an advantage in the competition. Secondly, the fist leg technique is less aggressive than the knee technique. To gain stronger offensive strength, we must rely on leg strength, which in turn depends on strength training.
In fact, the strength of professional boxers has always been the highest in the fighting world. For example, Mike Tai Sen squats 462kg, george foreman squats 474kg and Vitaly Kritchenko squats 459kg. There are several reasons: first, boxing lacks heavy hitting means such as legs and knees, and strength training is more urgent. Second, professional boxing has a high degree of commercialization, and boxers have a wider range of choices. The average physical fitness of boxing champions is stronger than that of other project champions.
At present, strength training has become a necessary project in professional boxing. Most famous boxers have full-time strength coaches, and many of them are weightlifting champions, such as vitali Kritchenko's coach Steve Goggins and Lenox Lewis' coach Fred hatfield. ?
Karate:? Karate pays attention to "killing with one blow", and strength is of course the object of emphasis. Traditional karate likes to practice with peers as weights, such as squatting and jumping. Traditional karate also often uses tools such as stone barbells. For example, Oshima Beida often practices squats with a 360-kilogram stone barbell. Karate is different from Thai boxing. It has many performances to show its breaking ability and strength, and strength training is also the need of these performances to some extent.
Modern karate attaches great importance to strength training, and most karate training halls in the United States and Europe have strength training rooms. The karate world even directly links strength and quality with grade. For example, it is stipulated that black belt players must be able to squat more than 2.5 times their weight, and black belt seven segments must be able to squat more than 3.5 times their weight.
It is generally believed that karate puts too much energy into performance, which deviates from the idea of "actual combat center", such as a large number of performances, routines and the rule of "stop one inch before". However, its emphasis on strength training has been widely appreciated and achieved tangible results. For example, andy hug, the famous king of legs, won the K- 1 despite his average height and weight, largely because of his great strength? (squat 35 1 kg). Sammy shulte, the champion of K- 1 and the "giant knee", even weighed 420kg. No wonder he can continue to beat former K- 1 champions Ernest Hurst and Remy Bengaski with his flying knee.
Muay Thai: Traditional Muay Thai attaches great importance to strength training, but we have not seen a lot of squat exercises in many training plans of Muay Thai masters that have been passed down to this day, mainly because of the limitations of equipment and training theory. Muay Thai theory holds that tactics come first, strength comes second, and technology comes third. We can find many powerful but monotonous muay Thai fighters, but we seldom see those with perfect skills but insufficient strength.
Traditional Muay Thai strength training mostly uses some very primitive instruments and methods, such as running with sandbags and climbing mountains. Traditional Muay Thai is closely related to the military, so many strength training methods are related to running and jumping. Compared with modern strength training methods, although these methods are inefficient in improving strength, they can improve endurance, flexibility and other qualities at the same time.
Modern Muay Thai has absorbed modern strength training methods and become more and more effective in strength improvement. Relatively speaking, due to the limitation of financial resources and traditional consciousness, Thai local boxers are conservative in using modern strength training methods. European and American muay Thai players actively use modern strength training methods to become the most formidable force on the international fighting stage. For example, Bi De Wang Az with iron legs squats 407 kilograms, and Remy Bengaski with iron knees squats 402 kilograms. They are all famous punches.
This is what I summed up in Sanda Bar and Muay Thai Bar? Landlord, please share with me. I really need it, okay? Thank you? . For the present battle? If you improve your strength? It is best to use modern scientific methods.