I have been focusing my training on fundamental skills
recently.
- Range
- Structure
- Movement
I have come to realize that the most juice comes from
structure (Ligaments lining up bones the right way) being driven by power, generated by movement (motion defeats strength). Force (F) = mass x speed.
So I want my mass to be made of as much muscle as possible to explode with speed.
I also want my ligaments to be strong to make the structure (bone weld) of the technique as solid as possible. Especially if I’m in motion and using that structure to impact a larger opponent who is also in motion. The cow catcher on a train tearing through a large bull if you will.
So I started investigating ligament strengthening programs and came across this
http://www.bodybuilding.com/fun/drobson18.htm
So I want my mass to be made of as much muscle as possible to explode with speed.
I also want my ligaments to be strong to make the structure (bone weld) of the technique as solid as possible. Especially if I’m in motion and using that structure to impact a larger opponent who is also in motion. The cow catcher on a train tearing through a large bull if you will.
So I started investigating ligament strengthening programs and came across this
http://www.bodybuilding.com/fun/drobson18.htm
I’m much more interested in functional strength than body
building so I took out what I felt was relevant from that article:
Why The Importance Of Tendons & Ligaments
Tendons and ligaments are essential in terms of weight
training. They are very similar in composition, serve different functions and
significantly assist with the process of muscular extension and contraction.
Both are designed to passively stabilize joints. A tendon connects the ends of
a muscle belly to bone tissue and can be likened to a tough strap-like cord.
When properly developed, a tendon has good elasticity and is
strong and capable of great power. Tendons essentially cause the bone to move
as they transmit tensile load produced by the muscles. A tendon will strengthen
concurrently with the muscle usually but if great increases in weight are
desired they need to be targeted separately. Tendon injuries are relatively
common in those who use anabolic steroids and increase muscle, but not tendon,
strength at a phenomenal rate.
A look at the glenohumeral joint (Shoulder).
This illustrates the need to train them independent of
muscle under these circumstances. On the other hand, tendons can become
stronger than muscles and muscle ruptures can result. This is why it is
important, when looking to increase weight lifted, to incorporate specific
tendon training power assistance exercises) into an established muscle training
routine rather than training exclusively with heavy weights or with power
assistance exercises or weights that can be handled with ease.
With either approach tendon or muscle ruptures could occur and,
besides, massive increases in weight will not be realized if these approaches
are not used concurrently. Tendon ruptures are very serious, with a 50 week
full recovery rate being about average.
Ligaments are tougher cord-like fibers with greater flexibility.
They tie, or bind, bones together at joints and allow for movement in a
specific direction.
Tendons & Ligaments Are Composed Of Two Fibre Types:
- Collagen
- Elastin
Collagen provides strength and stiffness while elastin
allows the joint to extend. Given the vitalness of tendons and ligaments in
terms of training with maximal weights, it is important to strengthen them in
preparation for unprecedentedly heavy weight training sessions - the kind of
sessions that take muscle-building to the next level.
I sent this article to Van and Clint to get their expert opinions. Both are exceptionally strong guys, and both are
experienced in the practical applications of using force (euphemism for bad
mutha fukkas)
This is the advice they gave me:
Van -
The Ruskies found that the best way to develop this [ligament
strength] was through isometric exercises. Tendon/Ligament development occurs
most rapidly when the muscles flex but do not move. So, in my program, I use
isometric tension at the various 'sticking' and power points of every lift.
Simply enough, using a deadlift movement, try to lift your car or truck. Change
lifting position for the range of the movement at least thrice. Abs and ass
tight, entire body rigid and flexed hold each exertion for three seconds. Progress
to five seconds within the month. Do this for military pressing, curls, and
leg-pressing or squats. If you do this with your weight-lifting, it is best to
do it afterward. For best results, three times a week or more.
One of my training clients is on the road for about three
weeks out of every five. For the past year, we've been playing the 'three steps
forward two backward' when he comes home and continues his strength training.
Recently, before he last went on the road, I developed an isometric program for
him, to be done at least three times a week and hopefully every day. It takes a
total of 15 minutes with the few calisthenics I threw in, too. Today, he
returned home after 24 days of absence. We did a combined push-pull workout.
Bench Press, Corner Rows, and Barbell Curls. He had increased in each lift!
Whereas before he would come back and be weaker, this time, he was actually stronger
than when he left. His bench press had increased by 3 reps, the corner reps by
9, and the bar bell curls by 3. That's an incredible gain, no matter what
methodology! As well, his posture was more crisp and he had actually lost some
body fat. What that means, essentially, is that the isometric program initiated
anabolic activity. You can bet your ass I'm starting a daily isometric program
on Monday!
Clint -
I agree with Van and would also say that in Strongman
training you also try and get the body ready for the kind of weight that
explodes muscles and bone not just tears it. On of my favorite type of
exercises is slow dynamic effort. Take a squat rack Load it with as much weight
as you can lower slowly . , have a spotter or two help you lift it of and
slowly lower your self to the pins . 1 or 2 reps per set. Same as Deadlift set your waist high lift off
then lower to the ground as slow as you can. Don’t be afraid to drop it if
needed. , Overhead press same, bench same, slow lower to make the ligament and
tendon as strong as possible
I have done squats like this with 1200 lbs and deads with
900 . Bench is kinda scary as you are lowering an extreme amount of weight onto
your heart cavity, I highly recommend doing it in a safety rack with the pins
set above your chest for safety, done this with 600 lbs
Like I said extremely strong guys -
So how does this apply to the practical application of
martial arts?
Especially when I drone on about fighting outside your
weight class, and not being dependant on size and strength.
The point of the blog is to take training advice from
experts and apply it to training methods that increase your performance in your
specific art.
As I mentioned previously here
I like to incorporate skill specific training into strength
training.
- Uke Waza – Evasion techniques with running - road work
- Nage Waza – Throws with pushing motions
- Kansetsu Waza – Joint locks with pulling motions
So how can Van and Clint’s advice be applied to the skill specific training?
Kansetsu Waza – Joint locks with pulling motions. Look at the video of Wim from the previous
blog. Instead of tying the belt to a
heavy bag, tie it or something similar to something that doesn’t move like a
tree. Or if you are inside tie a knot in
the end of a belt and shut it on the top of a door.
Remember van suggested:
Tendon/Ligament development occurs most rapidly when the
muscles flex but do not move. You can
apply that principle to this type of joint lock training. Isometric tension at the various 'sticking'
and power points. For example if the
joint lock consists of three motions (it should NOT consist of more than that)
hold isometric tension as hard as you can for 3-5 seconds at each motion of the
technique. This strengthens tendons and
ligaments, shows you / helps you correct any flaws in your structure, and
increases your heart rate. This is why I
think Van’s client lost body fat. It is extremely
taxing to try to move something as hard as you can that simply won’t
budge. Don’t believe me? Go out side and try to push your house off its
foundation. Don’t be a pussy, push like your
life depended on it – as hard as you can.
How long did you last?
Added benefits? - Trying as hard as you can also adds a
mental toughness aspect to the training.
Also, you are not just generally strengthening your ligaments but you
are specifically strengthening the ligaments you needed to ensure the correct
structure of your techniques. At the
same time you are ingraining neurological pathways for correct form. The better the neurological pathways
(sometimes called muscle memory) the easier it is to perform under stress.
Meaning you become better at delivering force under pressure.
Clint suggested using slow dynamic effort. You can apply that principle to doing throws
against resistance. As illustrated in
other articles on this blog I like to practice throw against 6 of the strongest
plyo bands available woven into two “arms”
Again I stress over in three motions. Do the motions of the throw as slowly as you
can do the motions perfectly (almost like Tai Chi) against as much resistance as
you can possibly handle - slow dynamic
effort.
Like the isometric training this shows you / helps you
correct any flaws in your structure, ingrains neurological pathways for correct
form, and increases your heart rate.
But because the resistance bands stretch and move you are
developing power specific to your techniques while you strengthen the
ligaments.
With both of these training methods be sure to focus on your
breathing. Again ingraining good habits,
and because if you don’t you will pass out, and or crap you pants. Funny buy not necessarily beneficial to your
training efforts.
Take these principles, apply them to your skill set, and
incorporate them into your own training.
From my own experience this training yield results and it is
a lot of fun.
Mas Oyama said the power of Karate doesn’t come from any
mystical secret. The power of Karate
comes from training hard every day. So
find a way to incorporate skill specific training every day and watch your functional strength and power increase dramatically
Train Hard, Train Smart, Be Safe
