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When you picture most strength training exercises, you may notice that everything seems to be in straight lines. Contrast that with any mixed-martial arts technique and you may realize that there is one missing ingredient to most strength programs - rotational power. Well how exactly do you develop the ability to rotate your body explosively for knockout punches, kicks, and throws?
The key is to use tools that allow you to train the transverse plane of motion. There are planes of motion: sagittal, frontal, and transverse.
The sagittal plane is the plane that is most dominant with respect to strength training programs. Exercises like the bench press Wholesale Charlotte Hornets Jerseys , bicep curls, squats, deadlifts, and chin-ups are all sagittal plane dominant. If you move your arms back and forth like a marching soldier, this is the sagittal plane. Unfortunately, most MMA techniques require more than just movement in the sagittal plane Wholesale Chicago Bulls Jerseys , which means that most strength training programs are seriously deficient, if your goal is to develop sport-specific strength and power.
The frontal plane is sometimes found in strength training routines. Exercises like side crunches and dumbbell side raises are a couple of examples. However, this plane is also highly under-trained in most athletes, and most would benefit from adding some exercises into their routine that targeted the frontal plane. Adding some suitcase deadlifts and single-leg squats would improve hip and core stability tremendously.
Now the transverse plane is where the real payoff is. But a note of caution - make sure you've developed a strong and stable core before aggressively training in the transverse plane. Like most things in life, high returns are generally high risk.
If you're not stable in the core, it's likely that you'll blow a disc or strain a muscle in your lumbar spine when trying some of the exercises that I'll describe below. So if you're not stable or not sure Wholesale Cleveland Cavaliers Jerseys , start off with exercises like prone bridges, side bridges, stiff-leg deadlifts, woodchops, and other exercises that promote stability in a neutral spine, then work on training powerfully in the transverse plane.
First of all Wholesale Dallas Mavericks Jerseys , you're going to need the proper tools. The best tools that I've used when training pro MMA fighters include rope balls and medicine balls. These tools allow you to develop explosive power in all planes of motion, and they allow you to release them so that you don't slow down your movement.
Think of a bench press - if you want to train explosively, you probably aren't going to throw the bar, so you have to slow the movement down at the top so you don't let it go. Medicine balls don't make you do that, so you. Wholesale Jerseys China Free Shipping Wholesale MLB Jerseys From China Wholesale Custom Jerseys Wholesale Authentic NHL Jerseys Wholesale Nike NFL Jerseys From China Wholesale College Jerseys From China Wholesale NBA Jerseys From China Cheap Jerseys Cheap NHL Jerseys Wholesale NBA Basketball Jerseys