Muay Thai-MMA-Boxing Plyometrics: Heavy Bag Thrust

[JacquesMessrine]

????

[u780]

Those aren't plyometrics. Plyometrics involves jumping through shock training. I see no jumping here.

[pshieldsy]

@u780 Not necessarily. Plyometrics are designed to take advantage of the stretch-shortening reflex of a muscle- in this case, the muscle in question would be the triceps (using one group as an example). The muscle is stretched when force is applied to it (in this case the bag coming back). When the muscle is stretched, tension is created, and pushing the bag away makes use of that tension to create a powerful, fast contraction. Hence, this is plyometric, but not for the reasons given above.

[LelONSTYLA]

how heavey was it how much kilo or pounds ??

[justin4362]

this is a good exercise for muscle power/ explosive nerve summation, my advice would be to keep the reps, low and the rest periods are large so that it gives your muscles a lot of time to replenish ATP stores in-between sets and keep the reps short say around 3-5 or keep it under 15 seconds, so that your staying in the stored ATP energy system and don't go into Anaerobic energy system as this will focus purely on muscle power and nerve reaction

[moraes95]

PXXXX PXXXXXXXXXX PXXXXXXXXX

[jesse5025]

haysshhhhhh......que puto este chinito........esa tecnica que pedo......haysshh....maricon

[clearcombat]

Why is that my hip flexors hurt when I do power Shin kicks on the bag. My legs feel fine, it's just the flexors. I am 50, but I have been in the arts for years. I am more of a home trainer with a dojo in my basement. How do I fix this problem?

[strpker955]

i heard this helps bench press but do u have something that isolates on bench press?

[derbigpr500]

if you wanna increase your bench, do more bench presses :P

[92MustangLover]

o yeah i forgot to mention breathing excersizes what should i do for those? im trying to become stronger, faster, and better.

[NUBIANSPACEMONKEY]

this helps , it improveds your breathing , punch power , belance stands

[ThaiiBoksTrk]

does this realy help? i need more info about this plyometric stuff:)

[AlterCenter]

plyometrics help develop explosive force in muscles by teaching uncoordinated muscle fibers to contract in synchronization. we use these heavy bag thrusts as a bridge to evolve the slow-to-engage strength of chest/shoulder/arm exercises (like bench presses, pushups, etc) into the fast-to-engage strength needed for powerful punching. the impact of the swinging heavy bag "shocks" the muscles into rapid contraction, giving you a chance to practice a more explosive/reactive chest/shoulder press.

[ThaiiBoksTrk]

ooh i didnt know all that :O

how long do i have to do this to see some results? :)

and thanks for the info!:P

[AlterCenter]

about 4-6 weeks - if you do it properly and regularly (2-3x/week) - after which point you should switch to a different exercise to continue developing

[WorldExtremeCholo]

@ThaiiBoksTrk forget about numbers in sets but instead concetrate on doing it until your muscles burn then keep going until you cant do it anymore.... Rest for a minute or so but keep your heart rate up then do it over again up to 5 sets. If you do this six times a week you will see results in as little as a week . remember if it does not burn you are not making the most of your workout.

[bryce2014]

I have a question. My instructor told me that power comes from hips/core more than the shoulders/arms, does this build explosive power there?

[Jitkyundou]

@AlterCenter what explosive force can be developed, if bag is pushed?

[AlterCenter]

@Jitkyundou: Explosiveness (rapid/maximal force-acceleration) can be generated in the final "snap" of the elbows/shoulders as the bag is released. if the push is slow and non-accelerating, then no explosiveness will develop.  "Instant, maximally-accelerating force" is the goal - from wherever you release the push/thrust/punch.

[Jitkyundou]

@AlterCenter I agree with you. But in ring Muay Thai guys use more of "force" then "snap". Snaping is used more in asian martial arts where punch is made like whip or snap. What do you think about that? Must Muay Thai use more snap or must kung fu use more force? What is better? Im going for snap...

[aokan808]

@Jitkyundou muay thai is actually all about the snap,their kicks wouldn't be as notorious if it weren't for the snap or whip like action after you throw your hips. just like any other striking art snapping is very important.

[hellopoko]

@aokan808 not true unlikle in karate and such muay thai using penetrating kicks they dont snap :P which is why they are probably one of the best types of kicks out there

[neonblack88]

@aokan808 its the other way round actually, muay thai kicks have no snap at all, they are fully penetrating, thats why when they shadow box they kick all the waythrough and spin 360 degrees, and why you always hear the comparison to chopping down a tree with an axe.

[clearcombat]

@Jitkyundou I feel muay thai uses snap in only he front push kicks or rear where they snap their hips into the kicks.

[Jitkyundou]

@AlterCenter No it is not! Compear Jeet Kune Do kick and Muay Thai kicks. MT have no snap at all !

[fjbutch]

@ThaiiBoksTrk used to do a lot of plyometrics back when I was playing competition volleyball. ''It really works!'' As a spiker, I needed a little extra power to gain the height I needed, and jumping off a low vaulting box then leaping up over and over gave me an enormous edge really quickly....

[dreamcastII]

this also looks like a Tai Chi push

[dyingxmonkey]

how can u make ur elbow harder?

[Bapesta916]

By using them on the bag in varies styles and techniques. It slowly conditions them.

[telephowned]

as well as what bapesta916 said, wolf's law indicates that repeated impact on progressively harder surfaces will increase bone density. something else to consider.

[dyingxmonkey]

yeah ok thx

[AlterCenter]

Agreed. In addition to powerful (but preferably not injurious) impact,"weight-bearing" exercise in general will stimulate increased bone density - ie, weightlifting exercises for your upper body, esp. chest & shoulder presses. Arm curls and extensions will also improve the strength of your elbows' connective tissue, making them tighter and more solidly compact when you bend them and strike.

[AlterCenter]

But that's only half the task: make sure you get enough calcium, magnesium, zinc, vitamin c, vitamin d and omega fatty acids in your diet, as these are some of what go into the making of stronger bones, ligaments and tendons.

[teemack]

very funtional. legs,abs and back are involved now. i'll try this one.

[pongy1992]

owned

[boxsterwelby]

wow, why don't you just do some punching or explosive push-ups?

[AlterCenter]

The exercises you mentioned are fine and well-known.

This is simply another option, with its own unique benefits (eg, body position favors more functional muscle fiber recruitment than a plyo-pushup).

Both your comments on our videos assume we claim these exercises are the only thing you need to do. Nowhere did we say that. There is always more to learn and do - it's your choice to take it or leave, make use of it or not. Thanks.

[Whatisthugz]

Well said.

[Xanromas]

Very Nicely Said

[boxsterwelby]

I agree. Well thought out response. This does work, I was just thinking of more basic excerisizes for someone without a bag. It does work, I've done it.

[AlterCenter]

It's all good. There are plenty of exercises to do, and this one is lesser-known. Variety is the key to constant progress - so no exercise is ultimately better than any other. More vids coming soon.