Pump - increase the power and dynamics of the blow
Many people training in combat sports do not have the opportunity to conduct motor training under the conditions provided by a professional gym. Athletes often train, for example, in a combat sports hall or go on training camps, where it is not always possible to train with barbells, kettlebells, etc. With help then come so-called light power exercises, that is, movements performed only on the weight of one's own body or using a very light load such as medicine balls for example. One of the exercises of this type, which we will address today, will be the classic push-up.
Many people associate the push-up as an exercise for the development of pectoral muscles, but properly modified it can significantly improve the strength and dynamics of the upper limbs, which will translate significantly into punching power. We will discuss some modifications to the pump. Virtually all of the described exercises can be easily made more difficult with the help of a weighted vest, which we put on ourselves. The advantage of this equipment is undoubtedly its compactness, so that we can take it with us to a combat sports training, or grouping, as well as the fact that it is relatively inexpensive relative to other training equipment.
At the outset, it is worth noting that all exercises should be done with explosive intent, because only fast movement will make the motor trait, which is power, increase, and the load added in the form of a vest should be added gradually, so that the weight does not slow down the movement. Exercises are described from easiest to hardest. You should move to the next exercises gradually, only after you are sure that you have already mastered the easier exercise well.
It is worth remembering that during any type of push-up, the elbows, should be directed close to the body, and the abdomen should remain tight, so as not to cause a bend in the lumbar region. If the technique breaks, then the exercise is still beyond our reach and we should go back to the easier version.
Video #1:
1. PUSH-UPS WITH SHOULDER TOUCHES
In the beginning, it's a good idea to start by doing push-ups with a touch of the shoulder. In it, the idea is to do it dynamically enough at the moment of going up, so that in a smooth and fairly quick motion you touch one shoulder with your hand, and during the next push-up the opposite one. Perform the exercise alternately so as not to create a strength imbalance and overload one hand.
Film1 - (1.11 min)
2. ROTARY PUMP
The next progression will be a push-up with rotation. Our task is to perform a push-up and as we go up, quickly rotate in the torso and lift one arm towards the ceiling. The plus side of this exercise is that it incorporates the oblique abdominal muscles, muscles that are very important when dealing blows.
Film1 - (2.25 min)
3. PUMP WITH RESISTANCE RUBBER
Another version and progression of the pump is the pump with a resistance rubber braided behind her back. The task of the rubber is to increase the resistance during the concentric phase, to which we will have to respond by pushing our hands into the ground faster and faster, and to accelerate during the eccentric phase, which will help propel ourselves to the next fast concentric movement.
Film1 - (3.40 min)
4. PUSH-UP WITH HANDS OFF THE GROUND
Another variant of the push-up is the push-up with the hands off the ground. We need to make a jump and generate enough energy to get our hands off the ground as high as possible. The important thing is that you should prepare your muscles and ligaments with easier variations of the push-up before starting this type of movement, so that you don't get stretched or torn.
Film1 - (5.06 min)
Video #2:
5. PUMP WITH HAND DISPLACEMENT
The next exercise is very similar to the previous one, but when landing, spread the hands asymmetrically, so that one hand is more in front and the other in back. In this variant, we need to go up quickly and explosively enough to move our hands in time.
Film2 - (1.00 min)
6. PLYOMETRIC PUMP
The sixth variation of the push-up is the plyometric push-up and is actually a box jump (jumping onto a box/raises) for the upper body. Our task is to arrange two towers of discs that are put on the barbell. The higher they will be, the more strength and speed we have to generate to be able to jump with our hands on the rise. Our task is to perform a push-up between two towers and, while performing an explosive concentric movement, jump onto the pulleys with our hands.
Film2 - (2.42 min)
7. PUMP WITH THE HELP OF RUBBER
The last version of the push-up is the one performed with the help of the speed of the rubber band. In this variant, it will not hinder us, but help us make quick movements, which contributes to strengthening reactive power and improving the dynamics and speed of blows beaten in series and combinations.
Film2 - (4.30 min)
Author of the article:
Artur Jobda
Personal trainer and motor preparation coach.
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