Many friends who practice martial arts are doing different levels of strength training. As an important combat quality, strength has been paid more and more attention. I want to post this post because I see many friends doing wrong strength training. Although they have been working hard, they have achieved little. As an obsessed fighting enthusiast, I understand the passionate pursuit of goals, so I also hope to see you get the maximum benefit under the correct training guidance. Here, the orthodox fighting strength training theory is unreservedly dedicated to everyone. I hope it will help everyone's training.

The strength training specially formulated for fighting is by no means equal to the strength training of weightlifters, let alone copying the bodybuilding training plan. Although all training plans are made to strengthen strength, they are completely different in nature! Weightlifting requires athletes to move their weight explosively with absolute strength, which is similar to the strength needed in fighting, but its force principle and final force transformation are two completely different forms. And bodybuilding, its purpose is to complete the action to the maximum with the weight most suitable for muscle growth, with moderate intensity, which is completely different from the absolute strength needed for fighting!

To understand how to practice strength correctly, we must first know what kind of strength is needed in fighting. According to actual needs, combat effectiveness can be divided into strength endurance and absolute strength. The significance of strength endurance in fighting is to give undigested energy to lasting and fierce confrontation. Like constant punching and kicking. Absolute power is simply understood as the power to punch or kick as much as possible. For fighting, of course, the greater the strength of a punch or a leg, the better. And the key is how to practice.

The absolute strength training of fighting should not be 8- 12 times the weight of bodybuilding! The correct weight is 4- 1 times the limit weight! 8- 12 weight is suitable for muscle building, but fighting is not bodybuilding. Excessive muscle development will seriously restrict flexibility and hinder speed! I believe everyone knows that the champion of any fighting organization is not a so-called muscular man, but a muscular fighter, who plays a supporting role in a high-level fighting field at best. Peter, who has the strongest ability to sweep legs in history. Artz, his thighs are the smallest in the professional fitness world! There is only one main action in fighting strength training-squat! Maybe many people will think that this is just an action to develop leg strength. In fact, whether kicking or boxing, legs play a leading role invisibly! Analyzing the essentials of punching, we can't see that the 1 action before punching is kicking and twisting the waist, and a powerful kicking action is the key to punching! Tai Sen never attributed his fatal punch to his arm, but liked to repeat leg lifts and squats. The function of brawny arms and developed upper body in fighting is only super resistance at most. The real attack power comes from the absolute strength of the often neglected legs to really improve fighting. Action and number of groups are the key!

Choose a heavy object that can only be completed 1 to 4 times at a time (it is better to choose a heavy object twice) and move explosively to the vertex with standard technical movements, then return to the original position at a slow speed and pause for half a second (the reason for the pause is not to use rebound or lever, but it is very important to move the heavy object completely with muscle contraction! After putting down the barbell, walk back and forth, shake your limbs and try to relax. The rest time is controlled at 3-5 minutes (this is different from the rest time between traditional bodybuilding training groups, and strength training needs a longer rest between groups, so as to ensure the quality of the next group of movements! ) Complete at least 10 groups continuously with absolutely regular movements, but not more than 40 groups at most, otherwise overtraining is not conducive to recovery. Strength training should be arranged at least twice a week, up to three times and no more than four times, otherwise it will not develop in a balanced way with other qualities (remember, when you attach more importance to a single quality, it means that you despise other qualities, so you can't particularly favor one quality! ! ! In addition, the training of strength quality is best in the afternoon or evening, because this is the best time for human strength, so strike while the iron is hot.

The above is the training mode of absolute strength, but it is only a rough basket, and everyone should actually operate according to their own specific conditions and conditions. Finally, I hope everyone can practice the ultimate attack power! Ha ha laugh