I hope ya’ll are doing well. This is going to be the first of a series of entries and videos about the strength and conditioning aspects of combative sports/arts. What we’ll be showing is ment as a supporting aspect of escrima. Let me repeat, it is a supporting aspect of training escrima and other combative systems. Strength and conditioning training does not make anyone good at escrima.
Back to today’s subject. To start with if you are going to train something athletic ( Combative sports fall into that grouping), you are going to experience muscle imbalance because the sport or combative art that you do builds up specific movements patterns. Some movements are left on the wayside in many cases. That might mean weak stabilizers for the shoulder blades as an example.
M. Andersen (group leader for LC Århus ) & I have been training partners for a while now. We have helped each other with training ideas and done a lot of weight training together. At one time, we had a routine of warming up with escrima for 30-45 minutes and then doing som ARRRG lifting. To name a few, we have done basic and advanced strength drills ( example: deadlifts and variations ), kettlebell training based on high reps and low reps, and explosive training that helps to build general speed when doing escrima ( or other self-defense arts and sports ) The list is too long to write all the training forms here.
In this first entry of the series we’ll look at one of the warm ups that I do and one box exercise for the core and legs (quads) and the supporting muscles.
To start with, I like to follow a planned subject for a while then switch up to something else for a while. An example could be barbell training for a month then kettlebell training for a month or so. Lately, I’ve been doing a push day and a pull day, understood as squats and lunges are part of the push day. Deadlifts and hip extensions are seen as part of the pull day. This way the whole body is worked each time I train. This helps with the hormone response because large muscle are used each training session. I am an old farts now!
Once you understand what’s going on in the human body you learn that the muscles, hormone ( Endocrine ) system, nervous system and digestion system are all tied together in much the same way as described in the previous blog entry about the body and mind.
The video below shows a barbell complex that I like to use as a warm up. It’s not the only type of warm up that I use, but it is one of 4 or 5 standards. It’s good to have some different warm ups to match your mood and the training you will be doing. Range of motion and the combining of different joint movements helps dial the body in to make it work better.
Complexes are a great way to help teach a person how to tie movements together. The most simple example is the thrusters exercise, they are a good example of letting the energy from the leg movement transfer to the arms and help push the barbell over head. For people who do not know what a thruster is … start with a squat and when you feel that you are generating speed, push the bar straight up over your head. Make sure you can do overhead press with out problems before doing this.
If we look at an escrima movement there are situations when a pushing movement from the legs releases an attack with the arms. All this happens because the core is capable of letting the energy transfer from the legs to the arms/fist/stick/etc.
A word about the sprinters step ups, I do some times. It takes a while to get your end range strength up to this variation. Beginners should start with a lunge position with both feet on the floor. Do them naked! Yes I wrote naked, That means only with your body weight. You may even have to start from a normal standing position.
The last note about the way I recommend people train is this: Mix the explosive exercises in with the strength and normal hypertrophy exercises. Don’t forget to think about stabilizers. An example could be what I did on my pull day yesterday.
- Deadlift single based on a ladder (the weight gets heavier w/ each set) for strength,
- A cable pull version that I’ll be showing latter for core, stabilizers and hypertrophy,
- A glute-ham exercise for explosive training
- A Pull-ups version for the correction of my back
Well that was a lot of writing to lead into the video. My fingers are a little tired!