In this article, intended for beginners, we would like to talk about one of the physical training methods, which, in our opinion, should be an integral part of any activity. In principle, it is already used in so many places in one way or another, but this material can help to look at this approach more consciously - and, thereby, improve your training.
The method itself is extremely simple (and, therefore, effective) - it is the execution of technical elements with weights. After all, the greatest strength in movement is achieved precisely in the position in which you trained it. There are basic, general developmental methods such as deadlifts or kettlebell jerks, but now we will talk about a narrower, specific approach. It was used even when training legionnaires in Ancient Rome (and probably even earlier) - training swords of teenagers were twice as heavy as combat ones. After years of working with such a sword, wielding combat weapons was probably much easier. In principle, everyone, even those who have never done anything, have experienced something like this at least once - when you put on spring shoes after heavy winter shoes, you immediately feel that it has become easier to walk.
It is also known that the famous French knight Busico used a similar method in the 15th century. His approach was extremely simple - he performed various "applied" movements, being clothed in armor - not tournament armor, but combat armor, which actually gives a rather large (sufficient) freedom of movement. (Otherwise, it could not be, and it is unreasonable to consider the ancestors more stupid than themselves - they did what was needed to survive in their time and their locality - this should be the starting point.)
So: Busiko, in combat gear weighing about 25-30 kg, climbed the fortress wall a la climber, climbed the rungs of the stairs on his hands, chopped wood for hours, practiced with a hammer, jumped on a horse, and just jumped; ran and walked at a distance (to train the cardiovascular system and endurance). As a result, it was very difficult for him to find opponents.
Of course, this is not exactly the method that we are describing - according to the "ancient" Roman method, Busiko would use armor twice as heavy as the real one, and then, after such training, ordinary armor would not be heavier for him than clothes, and he could, probably, and make a somersault in it. But again, we proceed from the principle of sufficiency - if even with this approach he was practically invincible, why should he try more?
Nowadays, this method is used everywhere - including in athletics, in particular, in running. For example, running with a belt with sand in its pockets. Naturally, running without a belt is easier and faster. In martial arts, various weighting materials are widely used - vests, weights for arms and legs with adjustable weight, which are, as a rule, Velcro tapes, and so on.
Another subspecies of such work is work with rubber harnesses, which is also used in martial arts (in particular, in wrestling). Usually rubber mimics the resistance or mass of the opponent, but tensile force can also be used to enhance your action - even in rugby. For example, you need to be able to run quickly to the side to get around opponents on the field. By practicing with rubber (as in the video), you can achieve amazing speed in this movement.
Accordingly, this is how you can work with any movement that you need for life or sports. It is necessary to analyze the desired movement (technical element), decompose it on the shelves, and compose exercises with weights (or efforts).
Moving on to movements that simulate weapon strikes. This is often used in good old boxing - blows in the air with dumbbells or pieces of reinforcement in the hands. But here we will still talk about shells that imitate weapons, about more applied techniques. Although, as you know, many unarmed techniques represent the same movement as with weapons, along the same trajectory, but the blow is delivered by any part of the hand. For example, a blow from top to bottom with the edge of a fist on the bridge of the nose or collarbone - originally it was a blow with a hammer, ax or club. The same aikido is in many ways kendo, but without a sword in hand. Therefore, practicing movements with a weapon (or its mass-dimensional imitation), we kill two birds with one stone - we train both technical elements with weapons and applied / sports techniques for self-defense / fights. And not only, which will be discussed below.
That is, exercising with a hammer or club, we simultaneously develop a blow with the edge of the fist from top to bottom. There is a version that labor skills helped yesterday's peasants in mastering hand-to-hand combat: threshing grain with a flail or chopping wood is the same blow with the edge of a fist from top to bottom; pitchfork skill - bayonet strike; mowing - moving and rotating the body for stronger punches, etc. The famous boxer Konstantin Tszyu recalled that for the development of the famous short side trainers, the coach forced him to drill holes in the ice with a swivel - the trajectory of this movement is the same hook.
It is reasonable to start such exercises with small weights (500 grams), so as not to damage the ligaments and joints. After strengthening the aforementioned ligaments and joints (after about a month or two), we gradually begin to increase weight. Great care must be taken here, as the ligaments take longer to heal than the muscles, so there is no rush. At the slightest discomfort, pain sensation, you need to lower the weight of the burden and work with it already until the ligaments are reliably strengthened, or even temporarily stop exercising until the pain sensations pass. If you work with fanaticism, you can only bring yourself harm, which will come back to haunt in old age problems with joints. While these exercises, on the contrary, are useful precisely because, unlike conventional ones, they strengthen the joints and ligaments. This is a very important point, because modern people often believe that it is necessary to engage only in strengthening the muscles (moreover, in fact, they are strengthened separately, and not as a whole), forgetting about the ligaments, tendons and fascia, which are also capable of giving strength and strength … Ligaments and fasciae take more time to work out and a careful, systematic approach, but unlike muscles, they allow them to maintain their condition in adulthood, and their strength goes away much more slowly than muscle strength. Which is more practical, since even a month's break in classes negatively affects muscle strength and muscle speed. There are whole schools and styles in which the tendon structure is systematically developing. By the way, in many traditional oriental martial arts, work with weapons is widely used - and it is useful for a modern person both in terms of strengthening ligaments and tendons, and for street self-defense - it is still better to fight not with your bare hands, but with the help of any object. a little bit like a weapon. There are also Western schools of historical fencing, whose techniques can be considered applied (putting the technique of a sword or saber on a stick).
What exactly should you use for the job? Whatever, whatever is at hand. The main thing is that they should be objects of approximately the same mass (usually work is done with both hands at once, which also has a beneficial effect on coordination). At least a bottle of water (like in prisons), or two trimming fittings. If you have the choice and the opportunity, you can start with such a traditional projectile as wooden maces - originally the mace was also considered a formidable weapon. You can be smart and cut the clubs yourself - the length is about 50-70 cm (but after the initial strengthening of the joints). You can also start with a stick (if the joints are fragile).
By the way, in India, large maces are used to this day - some of them weigh 16 kg. But here compensation exercises for the lower back are necessary, and whether the game is worth the candle - everyone decides for himself. In principle, 5-7 kg is enough for strengthening. It is one thing when a warrior, whose goal was to win in battle, was practicing with a pood mace, and another when a modern man who practices "for himself" does it. Does he need such a mass? What will she give and what will she take (in terms of health)?
In the future, you can go to work with a crowbar that imitates a sword. You can also pick up crowbars of different weights, or "adjust" it yourself by cutting the scrap into pieces. Of course, the ligaments and joints should already be strengthened by this time. And you can continue to work with clubs - this is a matter of taste and choice. You can combine work with clubs and crowbars. It all depends on your desire and capabilities. Pair work with objects (shells) has a beneficial effect on coordination, physical fitness and health - even if it's just sticks.
After working with weights, perform the same elements in the air, or in a projectile (bag, makiwara, paws) to avoid excessive enslavement. In general, working with clubs / crowbars already gives the force without pinching, which is absolutely necessary for fast, sharp blows. Perform lumbar / joint compensation exercises as needed.
For clarity, we will give an example of training (perhaps self-study at home) in the presence of a weight of 16 kg, and clubs of 5-7 kg. It is worth performing the exercises after strength work, since these exercises are aimed both at improving physical conditions and at working out the technique. And the technique is better mastered against the background of fatigue.
- Mahi (eights) kettlebell.
We hold the kettlebell with both hands. We begin to do swings - from the left thigh to the right shoulder, lifting the kettlebell above the level of the head. Then from the right thigh to the left shoulder. 8 times in each direction.
This movement is useful for strengthening uppercuts and bottom-up punches with the fist.
Next, holding the kettlebell with both hands at the right shoulder, we swing down to the left thigh. Then, respectively, from the left shoulder to the right thigh. Also 8 times.
This movement is useful for reinforcing top-down punches with the fist.
After about a month (depending on your condition and regularity of training), we switch to eights with a kettlebell - now, having raised the kettlebell to the level of the head, we do not stop the movement at the end point, but continue to start it from the other side, and so on. That is: we started from the left thigh to the right shoulder, but we do not lower it back, but we lead further, along a descending arc to the right thigh, and from it we again start up to the left shoulder, and from there to the left thigh and back.
This is the "outer" eight. Now let's move on to the "internal" one.
Now the movement starts from the shoulder and goes from top to bottom. For example, from the right shoulder to the left thigh, it continues in an arc to the left shoulder, from there it goes to the right thigh, rises to the right shoulder, and so on.
Eights improve not only striking technique, but also blocks.
After swings (or eights), we work through the air with a kettlebell to loosen our hands. You can apply both individual uppercuts, punches with the edge of the fist, and work with ligaments - the same shock eights.
In the presence of a partner, we practice the same blows (single and in series) on the paws, or on a bag, makiwara, dummy, etc.
- Working with clubs (reinforcement, scrap scraps, checkers) - 4 main blows
1. We take a projectile in our hand and strike from top to bottom. 10 times. Then we perform the same blow to the air. Then on the paw (bag).
2. We strike from the bottom up - aiming at the conditional throat of the conditional enemy. The quantity is the same. Next, we work through the air (uppercut) and then along the paw (bag).
This is the study of the vertical plane. Now we start working on the horizontal plane.
3. We strike backhand, the quantity is the same. Further - we also perform the same blow to the air. Then on the paw (bag).
4. We inflict a side blow "to ourselves" - as if on the neck of the enemy. The quantity is the same. And we also carry out the same blow to the air. Then on the paw (bag).
- Slash (wave) kick.
We put the weight on the floor. We grab the bow of the kettlebell with our toe and try to execute the blow. 10 times. After that, we also work by air and by bag (makiware).
The video shows a good example of working out the same element with dumbbells, kettlebell, crowbar, checker and paws, respectively. With this elaboration, the wave shocks will be very strong.
We remind you that this material is intended for beginners.
