Direkt zum Hauptbereich

Shinergy[master class]

As it gets boring to be writing on matters of strength training (this is a martial arts blog, after all), I'll dedicate this post to a more specific topic: today's Shinergy[master class].

You see, I invited Tom Knöbl, Shinergy[master instructor] to my dojo to share his thoughts on fistfighting. I'm using the term "fistfighting" rather than "boxing" because there's so much more to the hand skills employed in the Shinergy system than just the big four strikes (there being the jab, cross, hook and uppercut).

As expected, the class was great. In great detail, Tom explained the important points in blocking and throwing straight punches. Although you can't exhaust that topic in 90 minutes, I think he did a great job in transferring the basic concepts that hold true for everything that takes place inside the boxing distance (and, for that matter, in any other distance, come to think of it).

Here's the gist of it:

  1. Relaxation. Stiffness and tension ain't going to take you anywhere. As this is obvious in theory (but extremely hard to implement in practice) I won't be pondering on this here.
  2. Forward drive. Always be on the advance - at least, mentally. By directing your concentration forward, you can generate power without tensing up. Also, you take away any psychological advance your opponent might have built up.
  3. Guard positioning. This is of the essence. If you don't put your guard where it belongs, not only do you undo your chances to successfully counter a strike, you also risk blocking your own strikes.
  4. Hard vs. soft blocks. When it comes to blocking crisp, quick shots you better not be blocking hard - keep your movement to a bare minumum. Limit yourself to what is absolutely neccessary to avoid getting hit. Everything beyond that is a waste of energy and might be hampering your counters.
  5. It ain't over 'till the job's done. Ok, now this one comes from the movie "Snatch", but it applies here as well: Blocking a strike or being blocked don't stop the action - it only just starts it. Be prepared to counter the opponents counter on your counter...
  6. Coordination is king. Improve on details by decoupling your body halfes.



Beliebte Posts aus diesem Blog

Kettlebell Training For Aerobic Endurance Gains

Introduction Endurance is a broad term. Different types of endurance (short -, medium - and long term) are fueled by different energy systems. The first one or two maximum muscle contractions are powered by the phosphates in the muscle cell. After that, short bursts of up to 12 seconds draw their energy from the creatine- phosphate reserves. These two modes of energy production are known as anaerobic (lacking oxygen) alactic (without significant production of lactic acid). Longer efforts, up to roughly 3 minutes, primarily make use of the anaerobic lactic system, also called anaerobic glykolysis, i.e., the utilization of sugar in the absence of sufficient oxygen. Finally, even longer work is primarily fueled by the aerobic system. Here, oxygen is available in sufficient amounts such that sugars and fats can be oxidized in the Krebs cycle. It is this system that will be in the scope of this article.

The aerobic system is, amongst other things, relevant for recovery after training ses…

Thoughts on S&C Training: Undertaking the 10,000 Swing Challenge (2016)

DISCLAIMER: This is published quite some time after the actual events. I'll explain my reasons for holding this one back in the post.

2016-03-31: Just went through my first 10,000 swing workout. A couple days ago, I finished reading Dan John's Book "Can you go"[DJ2015] and now I'm into "Before we go". Most of that stuff I already read at some point, mostly on [T-Nation] or similar sites. So really, there wasn't anything really new in the book, Still, for some reason I've decided to give the 10,000 swing challenge a shot.

You see, my life is rather turbulent at the moment, to say the least. I won't be going into any detail here (as Pavel Tsatsouline pointed out, oversharing is a dysfunction of our society [TF2015]), but suffice to say that I'm having a rough time in many areas of my life. The good thing is, that as I've pointed out in the disclaimer, I'll publish this a long time (~5 Weeks) from now, so things might be better then.

Thoughts on Strength & Conditioning: Introducing EMOM sets

1 Introduction EMOM is an acronym for "every minute, on the minute" and describes a certain way to organize a strength training session. Upon each full minute, the athlete performs a prescribed, usually low, number of repetitions of a strength exercise. Short rest periods increase the cardiovascular demand of such sessions and directly affect the athlete's hormonal situation. Therefore, EMOM training can be effectively used as a conditioning tool. However, EMOM style training may offer additional benefits apart from cardiovascular conditioning.

From a neuro-muscular point of view, limiting the number of repetitions per set and keeping sets clearly sub-maximal may be beneficial, as fatigue can impair movement quality and even spinal stability [GRSW2004]. While fatigue may not lessen the effects of motor learning [ALDE1965, CARR1969], it might well lead to compensatory movements, less-than-optimal joint mechanics and hence, a greater degree of wear-and-tear. Especially in…