Muay Thai-MMA-Boxing Plyometrics: Heavy Bag Thrust

A plyometric exercise for Muaythai, MMA, and combat athletes to develop explosive upper body and leg power, along with reactive postural stability. Featuring former Lumpini champion Neungsiam "the Rock" Samphusri.

Category:

Sports

Tags:

• Muaythai
• mma
• training
• plyometrics
• conditioning

[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

[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.

[derbigpr500]

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

[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.

[JacquesMessrine]

????

[u780]

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

[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

[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.

[jesse5025]

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