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Training & Diet

The Importance of the Posterior Chain in Training

If you are a martial arts instructor and haven’t been educating your students about the importance of training the posterior chain for martial arts performance, then read on. This is a critical, yet easily understandable concept that will make you a better instructor and your students better as well.

The posterior chain is an anatomy term that refers to the combination of the gluteals muscles, the ham strings, and the erector spinae (a set of muscles that straighten and rotate the back). See image below. Some defitions include the calves as well. For this discussion, the calves will not be included. We’ll discuss those in a later blog. The calves are important to our training like all our muscles, but they do not contribute as critically as the others in the posterior chain.
 

When a kick is executed, your foot is planted on the ground while the leg is extended to strike. The power of the kick at this point comes almost entirely from the hips and legs. No matter how strong your upper body, without strong hips and legs, your kicks will be sub-optimally powered. The more powerful the hips and legs, the more powerful the kick. If you are a grappler, then the glutes are a key part of bridging. Hip flexors are critical in the shrimping maneuver. The erector spinae support your upper torso throughout; without a strong back supporting your spine your techniques are nothing. Moreover, you risk injury. The development of the posterior chain creates this strength for universal powerful performance in martial arts.

The serious MMA professional spends hours in working out these muscles alone. Training each muscle from different angles. If you have that time, do so. But assuming you do not, which this article does, there are plenty of exercises that you can — that you need to — incorporate in your warm up routine and/or your personal training that you do out side of class. Here are three of them, that do not required special equipment, to get you started. More to follow in other posts.

JUMP SQUATS: There are a variety of squat exercises that are highly effective, but none is as anti-cheat proof as the jumping squat. If you’re not going it right, your feet don’t leave the ground. If your feet don’t leave the ground, then you’re not doing it right.

 

EFFECTED AREA: Overall conditioning of posterior chain. Contributes to cardio ability.

PERFORMANCE:

1. Stand with feet shoulder width apart.

2. Squat by bending your knees until your upper legs are parallel with the ground. Do not arch your back, “hinge” at the waist).

3. Launch yourself into the air. First contracting your glutes and hamstrings, extend ankles to bring calves into the exercise, then as you are nearly fully extended, raise your arms in the air to assist in generating momentum in the exercise while also flexing your shoulders.

4. When you land, PAUSE, then repeat. The pause is critical to maximum muscle use, and not relying on momentum to complete the exercise.

 

VARIATIONS

Hold some weight, a bag of sand or rice, a medicine ball, other, to provide resistance to your shoulders.

LATERAL JUMPS

1. Stand with feet shoulder width apart.

2. Squat until upper legs are approximately 45 degree angle. Push off the ground to launch to the LEFT, landing about three feet from your starting point.

3. Squat until upper legs are approximately 45 degree angle. Push off the ground to launch to the RIGHT, landing about three feet from your starting point.

4. THIS IS ONE REP.

5. Repeat until your desired level of reps is achieved.

3. Launch yourself into the air. First contracting your glutes and hamstrings, extend ankles to bring calves into the exercise, then as you are nearly fully extended, raise your arms in the air to assist in generating momentum in the exercise while also flexing your shoulders.

4. When you land, PAUSE, then repeat. The pause is critical to maximum muscle use, and not relying on momentum to complete the exercise.

 

VARIATIONS

Hold some weight, a bag of sand or rice, a medicine ball, other, to provide resistance to your legs.

Place a towel, a focus mit, a small step stool, or other obstacle to your left, to provide a target to jump over. The higher the obstacle the more difficult each rep will be.

WEIGHTED WALKS: A traditional exercise that works the posterior chain before it was even called the posterior chain.

1. Place weights just over shoulder width apart. Traditionally these are clay jars like the picture below, but it can be dumbbells, bags of sand or rice, books.

2. Squat to down with your legs, grasp the weights firmly, and extend your body into an erect position. DO NOT BEND OVER.

3. Walk forward 10-20 steps.

4. Squat (DO NOT BEND OVER) down and place the jars on the ground.

5. Turn around, squat (DO NOT BEND OVER), pick up the weights and walk back to starting point.
 

6. You have completed one rep. Repeat.

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Training & Diet

Bruce Lee’s Training Program and Training Regimen

Bruce Lee was well ahead of his time in terms of fitness knowledge and focus. He was doing plyometrics before it was even a term, literally. Plyometrics as a term was first used in 1975 and Bruce incorporated them into his training the 50’s and 60’s. Bruce was conceiving of training equipment and one of his earliest students / good friend / craftsman George Lee would build them long before personal athletic equipment was an industry. Grip strengtheners, dip bars, wrist rollers, you name it. He pioneered the concept that pre-determined fitness training was as important as simply going to class and doing repetition of techiniques and forms. Below is Bruce Lee’s personal gung fu training program (Source: Bruce Lee: The Tao of Gung Fu, Tuttle Publishing, Edited by John Little About $13.00 on Amazon). I am passing it on to you as anything from the “just good to know” category to a baseline for your own personal daily training program.

Enjoy!

P.S. The “Sand Plate” that is reference in 1b. is literally a plate with sand in it that he would punch into.
 

“My personal gung fu training program

1. Punching

a. Air punching–3 sets of 50 each

b. Sand plate– 3 sets of 50 each

c. Hanging bag–3 sets of 50 each
 
2. Kicking

a. Leg stretching

-Forward stretch–3 sets of 12 each

-Side stretch–3 sets of 12 each
b. Straight kick–3 sets of 12 each
c. Side kick–3 sets of 12 each
d. Kicking form
 
3. Wooden Dummy

a. The classical form of 108

b. Individual technique training

c. Training in entering

 

4. Form Practice

5. Individual technique practice

6. Sticking hand training

7. Freestyle practice”
Categories
Training & Diet Wisdom & Knowledge

PART II A Modern View of Kata, a Venerable Training Tool

Why do we do kata?

Every instructor realizes that to new students, kata is fresh and interesting. To advanced students, kata is an essential part of karate training. But to the mid-level students, instructors know that kata can become routine, and, frankly, boring at times. They assume that doing a kata from start to finish is the simple summation of karate and therefore a dead end. Of course, that assumption is far from reality.

By understanding the contents on this section, we hope that every reader will appreciate that kata is much, much more than just a “sequence of pre-arranged moves.” We will cover six of the many purposes of kata.
 

  • Kata are like living textbooks

  • Kata scale to the skills and experience of each student

  • Kata enable solo practice and self-teaching

  • Kata provide substantial physical benefits

  • Kata enhance our preparedness for self-defense

Note that the section regarding the physical benefits is more extensive than the rest. This is not to imply more significance to the physical aspects of kata; simply we felt that it is a topic that has not been addressed well by others, so we decided to go into depth ourselves.

First, kata are our textbooks, living textbooks that encapsulate the physical essence of karate. Thousands of books have obviously been written about the martial arts. Videos by the thousands have been produced as well. But if you consider the millions of pages and millions of minutes of video that are available and compare that to how karate is actually taught in the classroom, we would venture to say that 99% of class time is taught without the use of books or video. In a unique way, kata are the textbooks of karate. They provide the platform for real-world applications (bunkai) of martial techniques that range from the very simple to the complex. This is what makes karate such a wonderment, that it has been passed on so consistently over the centuries across global boundaries universally oral tradition and demonstration only. The credit for this consistency goes to the use of kata as the primary training text.
 
Second, kata scales to the skills and experience of each student. Commonly referred to as the “crawl, walk, run” principle (start slow, then move little faster, then when you are ready, go full speed), Gichin Funakoshi referred to this concept as it applies to kata in Karate-do Kyohan when he wrote, “Until one has learned the order of the kata, he [she] should concentrate on this rather than on applying much strength. After understanding the basic structure of the kata, one should then gradually apply more strength. Finally, once he [she] has completely learned the order and acquired a feeling for the kata, he should then begin study…”
 
In each phase the karateka has the bricks to transform a stack of bricks into a cathedral. The karateka brings together the muscle memory for instinctual execution of the kata–that is, executing it without thought, or, to use Funakoshi’s words, “acquires a feeling” for the kata – s/he is also developing each discreet technique within. Kata uniquely supports training development at all levels of expertise and experience and skill.
 

Third, being with you all the time, kata enable solo practice and self-teaching to develop your technical karate skills, whatever your vision. To illustrate this point, think the football three-point stance. Every coach starts a lineman with a 3-point stance. Specific hand and foot placement, specific instruction on how to explode off the line, specific techniques on how to pursue the quarterback are all part of the 3-point stance. But soon after the individual has learned the basic 3-point stance s/he starts to build on the concept to embellish it based on their own strengths and creativity.

Citing sports history, Deacon Jones (1938 – 2013) was an NFL defensive end from 1961-1974 who developed the 3-point stance to levels never seen before or since. In particular he perfected the “head slap” to facilitate his rushes. ESPN writer Mike Sando went so far as to say “Jones, at 6-foot-5 and 272 pounds, refined the head-slap to a martial art.” When asked about it, Deacon said “The head-slap was not my invention, but Rembrandt, of course, did not invent painting.” Jones understood the value of technical development of the fundamental “kata” of the three-point stance. Others did the three-point stance and the head slap long before him, but he studied them, experimented on the field, and took them to new levels. This is exactly the same concept of kata. Kata provides each student with a foundation on which they can individually study and develop based on their own interpretation. We will boldly say that the kata that originated centuries ago, are wholly to credit for the MMA that we know it today.
 

Kata enhances our preparedness for self-defense by transforming memorization to instinct. If practiced regularly kata will result in commensurate development of the body and proficiency of basic techniques. As we continue to advance and we have mastered the basic techniques that kata provided to us, this concept takes on a more complex meaning in the development of neural pathways.

Developing neural pathways– the connection formed that enable a signal to be sent from one region of the nervous system to another—are essential to any complex motor skills. One example is shooting. Being able to draw a pistol with your hand, engage your eyes to connect the sights to the target, then pull the trigger to hit the target is not natural to most. Do this one-time, and you may or may not hit the target. Do this 10,000 times and the neural pathways are developed so all three steps are accomplished automatically and nearly simultaneously. So too is it with kata. Practice kata enough and the movements that are so foreign to us as white belts become instinctual as black belts and beyond. This is neural pathway development. When we are in a scenario where we have no time to think, those neural pathways that we developed will take over, vastly improving our chances of dominating a violent scenario.

Next Section—Part III goes into detail on the many physical benefits of kata.

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Techniques & Gear Wisdom & Knowledge

UFC 96 What To Expect

I’m not going to say much about tonight’s UFC Fight Night 96 in Portland because I don’t want to spoil it for you. I would just predict too accurately and take all the fun out of it. Ha. But I will talk about two of them:

Lineker vs. Dodson–I like this fight because of Lineker. He’s never really gone the 5-round distance, but I think tonight he may be forced to do so, and I think he’s going to step up and make it happen. Everyone knows that his defense is stronger than his offense, and in this case it will earn him a win.
 

The other fight that I am going to pay particular attention to is Josh Burkman vs. Zac Ottow. This is the experience and old age vs. youth and skill. Burkman (29-13-0) has been since 2003 in some capacity whereas Ottow (13-3) is the relative FNG (That means “The New Guy” for those of you not familiar with the term). Experience aside, burkman isn’t a super start, giving Ottow a fighting chance to win. That’s why I’m interested in this fight. It will really be a matter of who wants it. Who TAKES the win; and those are the fights I like to watch.

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Techniques & Gear

How to kick, 5 Striking Surfaces of the Foot

Here’s an intentionally short video on the 5 striking surfaces of the foot. This really is a primer for a more elaborate video that I will do soon.

Please share this with all beginning students…and with those senior students who take it for granted that they know how to kick, but can’t explain what parts of the foot they kick with. Fundamentals…it all starts with fundamentals.

Categories
Techniques & Gear

Best Way to Make a Correct Proper Fist

Here’s another of my guerrilla videos (make sure you turn the volume way up to hear the voice over). This one is about how to make a proper fist. I have contact with hundreds of aspiring martial artists every year. Virtually none of them–and I would quantify ‘virtually none” as 1 out of a 100 — know how to properly form a fist with their hands. All of them roll their hands up thinking that they are making a fist, but in actuality, they would damage their hands if they ever hit something solid with it.

Over time I will talk extensively about hitting with your hands, but for now, take a look at this video and, please, do as it says before you go and hit anything,,,a pad, a punching bag, another person (in self defense or in sparring) with it.
Categories
Techniques & Gear

Kinseology Tape For Expecting Moms

Have you tried kinseology tape yet? Kinseology tape is a relatively new concept to enhance mechanical body movement and support for performance and/or pain relief. Think of it as the opposite of compression technology. Compression technology provides support and structure to the area whereas kinesology tape unloads tissue via decompression which aids in movement, which results in better performance in your chosen activity.

 

Well, Rock Tape has found that one of those activities where kinseology tape is effective is comfort during pregnancy. Helping reduce ankle swelling, back pains and etc. Check out this video if you or your loved one is expecting.

For whatever it’s worth, I believe in this kinseology tape and use it when I run and do my serious sparring. It works! Try it yourself. https://martialartsdingo.com/t/rocktape

Categories
Techniques & Gear Training & Diet Wisdom & Knowledge

How To Select a Self-Defense Weapon

Wondering how to pick a self-defense tool? Use the APE test; Accessible, Practical, and Effective. A self-defense tool that is good enough for you or your loved ones must meet all three of these criteria before being selected as your tool of choice.

The simplest way to illustrate this interrelationship is a gun. A gun is effective. But a gun is not accessible (you cannot carry with you all the time) nor practical (local laws can make it actually illegal to carry a gun for self defense). Therefore, it does not pass the APE test and I would not recommend it as a self-defense tool.

Accessible—is the tool something that can be carried with you all the time. On your keychain, in your purse or pocket is accessible. If you have to keep it in your glove compartment or at home in a drawer, it is not accessible and is not considered a useful self-defense tool.

Practical—Is the tool something that is easy to deploy without special training or permits? Note that one should always train for self-defense, including the familiarization of your chosen self-defense tool. That’s not the training I am referring to in this case. I am referring to special training, such as the use of a gun. Also, a practical self-defense tool can be used effectively in a stressful situation? Key is “in the time of a stressful situation.” To meet this criteria, the tool should be deployable and used in an instinctive motion that does not require any thought.
 

Effective—Will the tool instantly re-direct the attack on you to self-preservation of the defender? An effective self-defense tool incapacitates an attacker long enough to allow you to escape. Strikes to the eyes, scratches to the skin, impacts on sensitive body points…anything that can do this, should be considered.

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Techniques & Gear Training & Diet Wisdom & Knowledge

See Daley Knockout Ward with Flying Knee to Head

Paul “Semtex” Daley secured his win against “Irish” Brennan Ward with an incredible flying knee to the head at the Bellatore 170 on Saturday Jan 21. If you ever had doubts about the additional power you can get with a flying technique, this knockout will convince you that the extra power is worth the practice. Also, a flying technique can be very confusing to an opponent because he/she won’t know where it’s intended target is; the tendency is to begin blocking as soon as the opponent starts flying. This typically means that the block will be low, leaving the head open for a clean shot.

In this case, the knee when straight to the temple. A strike to the temple creates a massive shock event to the brain. The brain immediately goes into survival mode, shutting the body down, creating a knock out.
 
Don’t underestimate flying kicks and knees thinking they are just for flash. Practice them to get the technique and execute them regular to in practice to keep your body conditioned to execute them effective.
 
Categories
Techniques & Gear

Perfect 10 Top 10 Ten Martial Arts MMA Mixed Martial Arts Equipment Stores Online

Martial Arts Equipment, Sparring Equipment, Low Price Martial Arts Gear, Martial Arts Gear, Karate Uniforms, Kinseology Tape, Sparring Gear, Karate Training Equipment, Martial Arts Uniforms

1) www.martialartsdingo.com Very well organized website. Great selection of quality products for the expert and basic equipment for kids and newbies. Best part about this website is their “rolling down the road” pricing—they do not charge for shipping, tax, any extras. Whether it’s full price or one of their great promotions, you never pay more than the price you see.

2) www.awma.com Asian World of Martial Arts (AWMA) was one of the original martial arts gear distributors; been around since the 70’s. Not a great source for beginners as their selection can be confusing. Can be a little expensive as a national brand.

3) www.themartialartsstore.com Century martial arts gear. A bit of a hodge podge of gear with multiple shipping and handling charges, but simple and easy to use.

4) www.macho.com Macho brand sparring equipment is a good brand of gear that presents high quality equipment for a good (but not low) price. Must spend $25 for free shipping.

5) www.martialartsupply.com Just a basic martial arts gear website. Not mobile optimized. Buyer beware.

6) www.dynamicsworld.com A really nice website. They carry Zemita E-sparring system—a new spin on training to improve power, speed, and stamina. But free shipping doesn’t happen until you hit $95. Not mobile optimized.

7) www.speedykarate.com Speedy Karate’s Monthly martial arts gear sales and specials can be great. No free shipping. Market rates for shipping can erode the value of those sales. Mobile friendly.

8) www.martialartssupermarket.com Martial Arts Supermarket Not the most user friendly website and does not have free shipping but a flat $10.95 for shipping. See for yourself.

9) www.martialartssupplies.com Revgear, Hyabusa, Macho martial arts geear, Kima Good selection with a little bit of everything. A little pricey and plan on paying a bit for taxes and shipping taxes if you want it in a reasonable timeframe.

10) www.centurymartialarts.com Century Martial Arts was one of the original martials arts gear brands. A great place to shop, but selection is obviously limited to their branded products.

 
 

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