Strength

[daryldolittle]

Does anyone know how to build the sort of strength that gymnasts and breakdancers show. The sort that allows them to walk on thier hands etc. I have never been able to find any info on this subject, and was wondering what peoples thoughts on the subject where. I am guessing that the usage of bodyweight exercies,lifting weights and isometrics what be a start.

 

[DokterVet]

A gymnast I know who competes nationally in Canada told me that they never use weights, only bodyweight excersizes.

 

The reason for this is that they don't want to build muscle and become heavier, because they have to hold their bodyweight during all of their routines.

 

Last I talked to him, he was training every day from about 4:00PM - 10:00 PM. So you could try that.

[Rich67]

Those guys do a lot of practice. Day in, day out, repetitive moves, bodyweight only for the most part. You have to put this into perspective though. If you are a martial artist, you can't train like a gymnast or a break dancer...it's pointless (from a martial art perspective) to try to assume their training program. You have to train like a fighter. Or, if you are primarily into katas, train that way. That means, a lot of heavy bag work, abdominal work, cardio, some weight training, and all-around conditioning. Boxing or kick boxing cardio plans are good. Watch Rocky. You may laugh, but a lot of the exercises portrayed there greatly assist the martial artist. If you want good functional strength, combine your dojo training with some good old fashioned weightlifting and some boxing programs. That should make you well rounded and strong, functionally. Gymnasts may be strong and nimble, but they don't have the functional strength to maybe throw a powerful punch (they don't train for that) or apply a good naked choke. They'll kick your butt on the parallel bars, but when was the last time you sparred on them??

[Rich_2k3]

Yeah good point,

 

U cant cross train between the two, u've gotta either train like a fighter (which is what u are) or take up gymnastics and do their training, however that wont help u if ur attacked on the street, unless ur attacked when climbing ladders...

[daryldolittle]

LOL, lads yous are a little of track here, not to be cheeky, but i was not asking your thoughts on martial arts training. I am very aware of the trainnig fo martial arts. And that i must stick to one method of training and not cross them. I was Justing wondering how do gymnasts actully train and build that strength they show during thier movements. To be able to controal thier bodys like that. I am sorry for if this comes arcooss as being rude.

 

[Rich_2k3]

No probs, however I wouldnt know, u'd have 2 ask a gymnast. Try a gymnastic forum, we are martial artists after all .

[Rich67]

Gymnasts practice a lot on flexibility (stretching) and bending and twisting movements. I'd have to say that about 70% of their training focuses on the flexibility aspect. The remainder depends on what your forte in gymnastics is. Most of them concentrate on body weight only stuff in their routines. The most demanding would have to be the rings or the horse. Both require tremendous upper body strength. Look at their builds, though. They have low bodyfat and excellent shoulder back muscles. I guess I don't really understand the question you are posing with your original post. I think you really should look at a gymnast web site to get better points on their routines.

[SevenStar]

Those guys do a lot of practice. Day in, day out, repetitive moves, bodyweight only for the most part. You have to put this into perspective though. If you are a martial artist, you can't train like a gymnast or a break dancer...it's pointless (from a martial art perspective) to try to assume their training program. You have to train like a fighter. Or, if you are primarily into katas, train that way. That means, a lot of heavy bag work, abdominal work, cardio, some weight training, and all-around conditioning. Boxing or kick boxing cardio plans are good. Watch Rocky. You may laugh, but a lot of the exercises portrayed there greatly assist the martial artist. If you want good functional strength, combine your dojo training with some good old fashioned weightlifting and some boxing programs. That should make you well rounded and strong, functionally. Gymnasts may be strong and nimble, but they don't have the functional strength to maybe throw a powerful punch (they don't train for that) or apply a good naked choke. They'll kick your butt on the parallel bars, but when was the last time you sparred on them??

 

I disagree. We use gymnastic exercises in my bjj class - three of our guys placed first in the schwarzenegger classic (the gracie national tournament) this year and are invited to fight pro next year, so we must be doing something right.

 

Our warmups consist of various calisthenics - handstand walking, front hand springs, cartwheels, jump squats, rolls, etc. plyometric type exercises. We also do hindu squats, pushups, etc. afterwards, we move into fight drills - pummeling, duck under, high crotch, etc. followed by technique training and finally 30 mins or so of rolling. class is usually 2 - 3 hours.

[daryldolittle]

intresting SevenStar, how did you learn to be able to walk on your hands?

[SevenStar]

practice. I still suck at it though. I'm one of the fortunate ones - I did handprings, round offs, etc. alot as a kid and can still do them now. Some of the other guys are really struggling with them, as they were never able to do them as a kid. When walking on your hands, you have to be able to sense when your body is in the right position - straight up and down, border line leaning forward - many times, people will try to walk before they get to to 90 degree mark and end up falling back onto their stomach. some wait to late and flip over onto their backs. It just takes practice. One of our guys can walk the whole floor on his hands. I cna't yet.