How to Train for Fighting with Isometrics

Опубликовал Admin

28-09-2016, 22:25

930

Your muscles can contract in a variety of ways including isometric contractions, eccentric contractions and concentric contractions. Isometric contractions are where nearly all of your muscle fibers are activated by tensing the entire muscle without changing its length - like when you're pushing against a wall. Isometric exercises reduce your exercise time frame and require little or no equipment. When you're training for fighting, martial arts or boxing, isometric activities can be effective exercises to include in your training.

Using Isometric Exercises for Training

Use proper form for isometric exercises. Proper form is important for all exercises - cardio and strength training combined. However, isometric exercises are somewhat unique and should be performed carefully.
- For any isometric exercise you need to hold the required position (as these are static exercises). In addition, you need to tense all muscles involved - both the agonist muscles (those that help you hold the position) and the antagonist muscles (the ones that oppose the position).
- For example, in a squat, you'd squat half way down and hold that position. In addition, you need to tense the front of your thighs in addition to the back of your thighs, abs and glutes.
- Also, advance slowly when trying to increase the reps or length of your contraction. Start with 3 reps of a 6 second contraction. Once this becomes easy, add one rep per week and slowly advance the time spent holding the contraction.
Do decline static holds. Abdominal workouts are incredibly important for boxers and fighters. Most trainers will recommend doing an ab workout 2-4 times a week.
- Sit on the floor with your legs straight out in front of you. Keep your arms flush against the sides of your body.
- Slowly decline your torso, while keeping your back rigid and straight. Keep declining your back until you can barely hold the position anymore. Contract your entire stomach and hold the position as long as you can. Repeat 2-3 times or as you're able.
Try various plank positions. The plank is a great isometric exercise that works a variety of your core muscles. In addition, there are many variations that can target specific abdominal muscles.
- Get down into a push-up position with your arms extended straight and your wrists underneath your shoulders. Prop yourself up on your toes and keep your back completely straight.
- Contract your back muscles, thighs, glutes and abdominal muscles for the maximum benefit of this exercise. Hold as long as you can and repeat 2-3 times or as you're able..
- You can also do a side bridge or side plank. Pull yourself into the original plank position to start. Then rotate your body so that you're leaning on one arm and your torso is perpendicular to the floor. Rest your top arm on your hip.
- Again, tense all muscles in your body to get the maximum benefit of this exercise.
Do lying leg holds. Lying leg holds are another abdominal exercise that can help improve strength. This exercise specifically targets the front of your abs and the lower abdominal muscles.
- Lay down on a bench with your buttocks near the edge of the bench. This will give you greater range of motion for this particular exercise.
- Place your hands underneath your buttocks to keep them in place. Straighten your legs so they are pointing straight up towards the ceiling.
- Slower lower your legs down until they are parallel to the floor. They should not be touching the bench in any way.
- Hold this position for as long as you can and repeat 2-3 times. To make this more difficult, hold a dumbbell in between your feet.
Include squats. The squat is a great isometric exercise that can strengthen all of your leg muscles in one move.
- Stand with feet slightly wider than hip width apart and arms by your sides.
- Squat down, like you're going to sit on a chair. Stop when your thighs are almost parallel to the floor.
- Your buttocks should be pushed out behind you and your head should be facing straight in front of you. Hold this position as long as you can and repeat 2-3 times.
- To make this exercise more difficult, consider holding a dumbbell in each hand for added weight.
Try the superman position. Like the plank position, the superman exercise is an isometric activity that will focus on strengthening the entire back of your body.
- Lie face down on the floor to start this exercise. Point your arms straight in front of you and your legs straight behind you.
- Lift up your arms and legs and flex your back so your body forms a slight "U" shape. You should feel your shoulders, back, glutes and leg muscles all tensing to hold this position.
- Hold the superman pose as long as you can and repeat 2-3 times.
Do shoulder flexion exercises. This particular isometric exercise will help strengthen your shoulder muscles.
- Stand straight facing a wall. Bend one arm at a 90 degree angle and make a fist with that hand.
- Press your fist to the wall as if you were trying to push the wall away from you.
- Although this exercise mainly works your arms and shoulders, tense your back muscles and abdominal muscles for support.
- Hold this position as long as you can and repeat 2-3 times.
Try adding in a split squat. This exercise is great because it strengths and works multiple joints. It combines hip flexion, hip extension, core stability and lower body strength - all great for boxers or fighters.
- To begin this exercise, position yourself in a half kneel position. This is similar to when you're lunging forward with one leg and have dropped your back knee until it's almost touching the ground.
- Make sure your front knee is bent at a 90 degree angle and your knee tracks over your ankle. Also keep your torso straight up and rigid.
- Squeeze your thighs, glutes and core as your hold this position. Repeat 2-3 times on each side.
Include a static chin-up. Chin-ups can be a difficult exercise. They work your arms, shoulders, back and core muscles. This is another great exercise for fighters.
- Start this exercise as you would with any typical chin-up. Place your hands on the bar with palms facing you at about shoulder width apart.
- Slowly pull yourself up and stop once your chin is just over the bar. Hold your body here.
- This position requires you contract many muscles at once, but ensure your core is also tight. Repeat this position 2-3 times.
- To make this position more difficult, while you're holding the chin-up, extend your legs straight out in front of you so they are parallel to the floor. Squeeze your glutes and thighs to help stabilize this position.

Incorporating Supporting Exercises

Include adequate cardio. Boxing is not necessarily considered an aerobic sport - it actually uses the anaerobic system more than the aerobic system. However, it's still important to include cardio to round out your training.
- Running a low amount of miles (1-2) a few times a week is recommended. If you're boxing, sprinting 1-2 times a week is recommended.
- Alternating between jogging and sprinting for a HIIT (high intensity interval training) workout is good for fighters as this taxes both the aerobic and anaerobic systems.
- Try jumping rope. This is a fun and higher intensity form of cardio that's great for fighters or boxers. It can help increase speed, agility and coordination.
Balance isometric exercises with other forms of strength training. While isometric exercises are great, to round out your strength training workout, include other forms of training to ensure you're working your body appropriately.
- Include training with weights for compound exercises. This type of strength training will recruit multiple muscle groups and joints to build both strength and mass.
- Plyometrics is a type of strength training that can aid fighters - especially boxers. It relies on power generated through muscle contraction before an explosive and forceful movement. It can help improve their reactive strength which is important to the sport.
Include rest and recovery days. Like all exercise, rest and recovery days play an important part in your progress. Take ample time off from you isometric exercises during the week.
- Some fitness professionals recommend only doing isometric exercises a maximum of 3-4 times per week.
- Many isometric exercises don't leave you feeling sore, however do fatigue your central nervous system. This needs to be rested as well after being taxed with isometric exercises.

Tips

While isometric exercises do come with a variety of benefits, the best exercise plan to train for fighting or other martial arts is a combination of cardio, strength training and rest.
If you feel any pain or discomfort while exercising, discontinue immediately and seek medical attention.
Always talk to your doctor prior to starting any exercise program to make sure it's safe and appropriate for you.

Теги: