Neck training in combat sports. How to be more resistant to knockout?

Knockouts are a very spectacular part of combat sports and fans anticipate them sometimes for the entire gala. They are spectacular and often the fighters who are capable of knocking out their rivals are the ones who are paid the most. As a result of this state of affairs, many fighters are interested in how to improve their punching power, but few consider how to be more resistant to taking a strong punch.

Although the topic may seem less appealing and attractive than how to knock out your rivals with a single punch, it is not worth neglecting the prevention of blows, as they can lead to a number of dangerous complications - including concussion and irreversible changes known in medicine as post-traumatic encephalopathy. For anyone who wants to learn more about this issue, I recommend the video "Shock" starring Will Smith.

How to be more resistant to knockout?

Recent studies indicate that a strong neck is able to help us be more resistant to knockouts and counteract brain damage. Incorporating neck training into one's training routine is, in my opinion, something that every fighter should practice in order not to end up disabled at the end of his or her career, as well as not to fall after blows dealt by our opponent.

Keep in mind that our neck muscles are muscles that are designed to work mainly isometrically to hold the head in one position. Exactly the same thing is at stake when we get a strong blow. After taking the impact, our neck is designed to brake the rotational movement of the head, so that the the brain does not collide with the skull and thus we were not knocked down, so this is how it should be trained.

Neck training with resistance rubber bands

We can train our neck in a very quick and easy way thanks to resistance rubbers. Neck strengthening training, we can perform after the training of combat sports or motor skills, and it has been designed in such a way that it does not take up too much time, which is lacking in the busy schedule of a combat sports player, but nevertheless overtrains the neck muscles in a comprehensive way. The workout will resemble a tabata, and so we perform each exercise for a certain amount of time. The assumption is 15 to 30 seconds depending on the thickness of the rubber used and the strength of our neck.

To start doing the workout, we strap the rubber band at the height of our head against something stable, in my case it is a crossfit cage. Choose the thickness of the rubber based on your level of training, but it is not recommended to use excessively thick rubbers. If we want to increase the load, we just need to move further away from the structure and thus the rubber will increase its tension. Remember to keep your head straight and maintain a straight posture with tense shoulder blades (do not hunch over), because only then the neck will work optimally. After performing each exercise, we rotate, changing the direction of the forces on our neck. We make three or four rounds.

The best exercises to help strengthen your neck

Exercise #1 - Hook the rubber to the side of our head so that the rubber pulls our head to the left, to mimic the force we take when an opponent delivers a sickle punch.

Click on the thumbnail below to see the first exercise.

Exercise #2 - Now the rubber is hooked behind our occiput and is designed to bring our chin closer to the sternum, which, of course, we try not to do. Although blows to the back of the head are illegal in most combat disputes, we should not neglect this direction, as it can lead to structural imbalance and abnormal tensions in the neck area, which will contribute to injury. The exercise is very valuable for Thai boxing fighters, in which there is a pull on the knee by an opponent who wants to pull our head down. A strong neck will definitely make it difficult for our rival to deliver such a blow.

Click on the thumbnail below to see the second exercise.

Exercise #3 - Is the overtraining of the other side of our neck analogous to the first exercise. In this case, the rubber is pulling us to the right.

Click on the thumbnail below to see the third exercise.

Exercise #4 - The rubber is hooked behind our forehead and it is a strengthening of the neck by the forces that act on us when taking straight blows.

Click on the thumbnail below to see the fourth exercise.

Exercise #5 - The last exercise is a strengthening of the neck against blows struck at us from below, i.e. chin punches. The rubber in this case must be hooked to something high and our task is to hook the rubber by our chin and kneel or sit down. The rubber will want to lift our chin up, what we don't let you do.

Click on the thumbnail below to see the fifth exercise.

Neck crown training

What is the Crown of the Neck?

The Neck Crown is an innovative training device that has gained great popularity in the fitness world. It consists of a band that is placed on the top of the head and a weight that hangs behind the neck. This combination makes training not only extremely effective, but also extremely challenging.

Benefits of Crown Neck Training:

1. Strengthening the Neck and Neck Muscles: Neck crown training engages the deep neck and neck muscles that are often overlooked during traditional workouts. Strengthening these muscles can help improve posture, reduce back pain and increase stability.

2. Development of Endurance: Exercises performed with the neck crown require holding the position for a long time, which is excellent for developing muscular endurance. It's a great way to improve overall physical fitness and performance.

3. Improving Coordination: Balanced use of the crown of the neck requires precise coordination between the head and the rest of the body. This can help improve overall motor coordination.

4. The Mental Challenge: Training with a neck crown is not only a physical challenge, but also a mental one. Requires focus, determination and the will to fight fatigue. This is an excellent way to develop concentration and self-discipline skills.

Training with the Neck Crown is an extraordinary challenge that can bring revolutionary results for your physical condition. Remember that regularity and proper technique are key, so try to perform the exercises correctly, avoiding overloading. If you are ready for a new adventure in the world of fitness and want a challenge, neck crown training may be the perfect option for you!