Post by John A. Casler on Jun 9, 2007 8:46:42 GMT -8
In the interest of providing insight into my suggestions of 3-D Force training and the TRAINING CONTINUUM, I have posted below a response to a post on SUPERTRAINING.
For any interested, I highly suggest this "list serve" and post to it regularly.
You can find it here: health.groups.yahoo.com/group/Supertraining/
=====================================
MARK HELME wrote:
I have been keen to get involved with boxing for some time, and this
discussion has highlighted for me some of the questions I have considered
about what to do.
The first issue I have is that a punch of any description has three
components:
1. vertical transfer of force from feet to hands
2. a horizontal transfer of force, proximal to distal
3. trunk rotation.
I am pretty certain that no existing 'lift' meets all three, however when I
have an athlete in the gym I feel some part must work on the coordination of
these elements to maintain functionality.
It may be that not all three elements are in each exercise, but 2 out of
three possible. Unfortunately most of the exercise mentioned thus far work
in a single plane, which is not directly relevant to the act of punching.
The other dilemma to consider for the boxer in question is the speed at
which he punches. I would try to mimic an action similar in speed and
pattern to that of a punch which can be overloaded. There a number of
articles which refer to this on Yuri Verkohansky's website. I would opt for
med ball exercises which would allow a full ROM, possibly even resistance
bands, but I am less keen on those.
John Casler writes:
Mark you make great points, and they are quite important.
In essence, you suggest that one need analyze the "Kinetic Chain" from
"BASE" to TERMINAL JOINT or BODYPART.
In doing so we see a couple very clear messages:
1) The actions are full body, but bilateral/rotational.
2) The actions will be more or less efficient based on the stability and
momentum of the Kinetic Chain
3) The actions are delivered in a opposing chain action sequence
So for example, a Right Cross will be delivered with a force generated from
the right foot to the right hand, as the body either rotates slightly, or
stabilizes by tensioning the torso to provide a stable "pivot" delivery
platform.
In training Strength/Speed actions, one need realize that "most" of the
power(force) of these actions is gained from two fundamental elements:
1) Efficiently creating the best eccentric pre-action loading sequence
2) Creating the most stable delivery platform
No the above reference is relating to "Power Punches", not flea flickers,
which rely on quick, snappy, low load, but high speed actions.
Not being a boxer, nor a boxing coach, I might suggest that training for
those two type of punches might differ slightly.
So getting back to the "power punch" an area that seems neglected, is the
"pulling" action of the rotational torso actions.
If one trains this action equally to the "pushing" action, great gains could
be expected. The more muscle force/tension developed in that action, the
more punching force and speed can be developed.
Imagine a vertical teeter totter where the right side is your right hand
(which is punching) and the left is guarding.
Obviously the muscles of the chest and shoulder can move the right hand and
arm forward, but if the left hand is like the left side of the teeter
totter, and it is forcefully and momentarily pulling on the left side, the
force to the right hand is multiplied by a substantial margin.
So Punching Force, Punching Speed, and the Punching Payload/Damage is
predicated on a solid, stable Platform (Kinetic Chain) and the ability to
effectively integrate Torso Rotation or Torso Platform Tension, into the
punch.
I might also suggest that the Haymaker, will see the hips and torso being
preloaded (spring-loaded) and then beginning to move forward. The upper
body (chest/shoulder/arm) is actually moving backwards. At the appropriate
position, the upper body now in a stretched muscular tension produces
significant eccentric loading, and becomes solid and stable with that
already forward motion of the legs, hips and torso. Simultaneously, the
left (opposite) portion of the body is activated as a pivot point with
bilateral activation to stabilize that point, or active muscular action to
increase the strength of that rotation.
The now very (eccentrically) loaded right arm/shoulder is developing rather
extreme acceleration, (RFD) and will provide the maximum utilization of
speed and force, until it either strikes something or reaches terminal
velocity, and or the ends of the functional ROM.
How does one train this action for reps?
You use part of a TRI-VECTOR System HDB (Hanging Dumbbells) I developed
where you (if you can) suspend dumbbells from the rafters or ceiling (must
be a very strong support) by a chain or rope, so you can adjust the height
of the DBs.
Adjust the height so that it is appropriate to "where" you would start that
punch.
Then attach an elastic band to the HDB's and run it to the wall behind you,
so that it engages as the DB's is/are pressed forward.
It may take some experimentation to get these elements to the force and load
levels needed as well as the height and ROM you need.
Take your proper stance, and punch/press the HDB forward. The elastic band
should tension so that you can use substantial force against the HDB, and
not have to concern yourself about deceleration.
Allow the HDB to develop a bit of return speed, and then power against that
load for the second rep. (and so on)
This creates a plyometric type (adjustable by weight and band tension) load
that allows you to train the eccentric preloading and full punching range of
the action, including enough tension/load in the latter ranges of the ROM to
build follow through acceleration capabilities.
This action also creates a loading of the "actual kinetic chain" from feet
to hands, in a bilateral, rotational translation to the punching action. As
well, the simplicity of the device and set up allow for the different
punches (please use your imagination so I don't have to write all the word
pictures.
But do remember, you need also train the opposite arm, in a similarly
fashioned "pulling" action to amplify the results.
Also look at the utilization of two HDB's at the same time: One is in the
forward punching hand, loaded as above, the other is in the pulling hand.
Or another implementation is both hanging DB's are used for alternate
forward punching, but with a speed that causes the alternate trunk
stabilization activation of a "flurry" or 1-2, or 1-2/1-2 type combos.
Points to consider:
The development of strength and speed are strongly linked to understanding
and effectively utilizing the RFD and force development profiles of
eccentric "pre-loading" and the utilization of that process to maximize the
concentric acceleration phase.
The actions are generally long kinetic chains and suffer or gain, based on
the athletes ability to precondition the chain and effectively activate it.
There are several levels and modes of training that connect or link together
into a "continuum" that should be understood to know what amount and level
of training will produce the best result.
For example;
Gross Relatively Stable Strength/Power moves = Bilateral actions like
Squats, Deads, Cleans, Presses, etc
Unilateral Rotational Long Kinetic Chain actions = Like I have suggested
above
Actual "heavy" Loaded Sports Actions = Swinging a Heavy Bat, Using Heavy
Gloves, Throwing a Heavier Shot or Discus
And another that I have been toying with;
Wearing restrictive clothing and no external loading.
This may be a topic for another thread or mutation. This is where one wears
significant restrictive clothing that causes the body to have to increase
force to perform the sporting action, such as baseball pitching, but does
not increase the size of the load, in the hand so that it does not disrupt
proprioceptive, reflexive and learned neuromuscular actions.
This type of "resistance" to the action does provide a conditioning effect
without the effect of 'exaggerated" load to the degree that might interfere
with "fine motor control skills" when precision and accuracy are important.
But this training still adds enough resistive force to challenge the action
and improve it.
Regards,
John Casler
TRI-VECTOR 3-D Force Systems
Century City, CA
For any interested, I highly suggest this "list serve" and post to it regularly.
You can find it here: health.groups.yahoo.com/group/Supertraining/
=====================================
MARK HELME wrote:
I have been keen to get involved with boxing for some time, and this
discussion has highlighted for me some of the questions I have considered
about what to do.
The first issue I have is that a punch of any description has three
components:
1. vertical transfer of force from feet to hands
2. a horizontal transfer of force, proximal to distal
3. trunk rotation.
I am pretty certain that no existing 'lift' meets all three, however when I
have an athlete in the gym I feel some part must work on the coordination of
these elements to maintain functionality.
It may be that not all three elements are in each exercise, but 2 out of
three possible. Unfortunately most of the exercise mentioned thus far work
in a single plane, which is not directly relevant to the act of punching.
The other dilemma to consider for the boxer in question is the speed at
which he punches. I would try to mimic an action similar in speed and
pattern to that of a punch which can be overloaded. There a number of
articles which refer to this on Yuri Verkohansky's website. I would opt for
med ball exercises which would allow a full ROM, possibly even resistance
bands, but I am less keen on those.
John Casler writes:
Mark you make great points, and they are quite important.
In essence, you suggest that one need analyze the "Kinetic Chain" from
"BASE" to TERMINAL JOINT or BODYPART.
In doing so we see a couple very clear messages:
1) The actions are full body, but bilateral/rotational.
2) The actions will be more or less efficient based on the stability and
momentum of the Kinetic Chain
3) The actions are delivered in a opposing chain action sequence
So for example, a Right Cross will be delivered with a force generated from
the right foot to the right hand, as the body either rotates slightly, or
stabilizes by tensioning the torso to provide a stable "pivot" delivery
platform.
In training Strength/Speed actions, one need realize that "most" of the
power(force) of these actions is gained from two fundamental elements:
1) Efficiently creating the best eccentric pre-action loading sequence
2) Creating the most stable delivery platform
No the above reference is relating to "Power Punches", not flea flickers,
which rely on quick, snappy, low load, but high speed actions.
Not being a boxer, nor a boxing coach, I might suggest that training for
those two type of punches might differ slightly.
So getting back to the "power punch" an area that seems neglected, is the
"pulling" action of the rotational torso actions.
If one trains this action equally to the "pushing" action, great gains could
be expected. The more muscle force/tension developed in that action, the
more punching force and speed can be developed.
Imagine a vertical teeter totter where the right side is your right hand
(which is punching) and the left is guarding.
Obviously the muscles of the chest and shoulder can move the right hand and
arm forward, but if the left hand is like the left side of the teeter
totter, and it is forcefully and momentarily pulling on the left side, the
force to the right hand is multiplied by a substantial margin.
So Punching Force, Punching Speed, and the Punching Payload/Damage is
predicated on a solid, stable Platform (Kinetic Chain) and the ability to
effectively integrate Torso Rotation or Torso Platform Tension, into the
punch.
I might also suggest that the Haymaker, will see the hips and torso being
preloaded (spring-loaded) and then beginning to move forward. The upper
body (chest/shoulder/arm) is actually moving backwards. At the appropriate
position, the upper body now in a stretched muscular tension produces
significant eccentric loading, and becomes solid and stable with that
already forward motion of the legs, hips and torso. Simultaneously, the
left (opposite) portion of the body is activated as a pivot point with
bilateral activation to stabilize that point, or active muscular action to
increase the strength of that rotation.
The now very (eccentrically) loaded right arm/shoulder is developing rather
extreme acceleration, (RFD) and will provide the maximum utilization of
speed and force, until it either strikes something or reaches terminal
velocity, and or the ends of the functional ROM.
How does one train this action for reps?
You use part of a TRI-VECTOR System HDB (Hanging Dumbbells) I developed
where you (if you can) suspend dumbbells from the rafters or ceiling (must
be a very strong support) by a chain or rope, so you can adjust the height
of the DBs.
Adjust the height so that it is appropriate to "where" you would start that
punch.
Then attach an elastic band to the HDB's and run it to the wall behind you,
so that it engages as the DB's is/are pressed forward.
It may take some experimentation to get these elements to the force and load
levels needed as well as the height and ROM you need.
Take your proper stance, and punch/press the HDB forward. The elastic band
should tension so that you can use substantial force against the HDB, and
not have to concern yourself about deceleration.
Allow the HDB to develop a bit of return speed, and then power against that
load for the second rep. (and so on)
This creates a plyometric type (adjustable by weight and band tension) load
that allows you to train the eccentric preloading and full punching range of
the action, including enough tension/load in the latter ranges of the ROM to
build follow through acceleration capabilities.
This action also creates a loading of the "actual kinetic chain" from feet
to hands, in a bilateral, rotational translation to the punching action. As
well, the simplicity of the device and set up allow for the different
punches (please use your imagination so I don't have to write all the word
pictures.
But do remember, you need also train the opposite arm, in a similarly
fashioned "pulling" action to amplify the results.
Also look at the utilization of two HDB's at the same time: One is in the
forward punching hand, loaded as above, the other is in the pulling hand.
Or another implementation is both hanging DB's are used for alternate
forward punching, but with a speed that causes the alternate trunk
stabilization activation of a "flurry" or 1-2, or 1-2/1-2 type combos.
Points to consider:
The development of strength and speed are strongly linked to understanding
and effectively utilizing the RFD and force development profiles of
eccentric "pre-loading" and the utilization of that process to maximize the
concentric acceleration phase.
The actions are generally long kinetic chains and suffer or gain, based on
the athletes ability to precondition the chain and effectively activate it.
There are several levels and modes of training that connect or link together
into a "continuum" that should be understood to know what amount and level
of training will produce the best result.
For example;
Gross Relatively Stable Strength/Power moves = Bilateral actions like
Squats, Deads, Cleans, Presses, etc
Unilateral Rotational Long Kinetic Chain actions = Like I have suggested
above
Actual "heavy" Loaded Sports Actions = Swinging a Heavy Bat, Using Heavy
Gloves, Throwing a Heavier Shot or Discus
And another that I have been toying with;
Wearing restrictive clothing and no external loading.
This may be a topic for another thread or mutation. This is where one wears
significant restrictive clothing that causes the body to have to increase
force to perform the sporting action, such as baseball pitching, but does
not increase the size of the load, in the hand so that it does not disrupt
proprioceptive, reflexive and learned neuromuscular actions.
This type of "resistance" to the action does provide a conditioning effect
without the effect of 'exaggerated" load to the degree that might interfere
with "fine motor control skills" when precision and accuracy are important.
But this training still adds enough resistive force to challenge the action
and improve it.
Regards,
John Casler
TRI-VECTOR 3-D Force Systems
Century City, CA