Training with resistance bands in martial arts training
2020-07-28
The training of martial arts athletes is completely different from that of most athletes. This is, of course, conditioned by the nature of this type of sports. Both fists and mixed martial arts MMA fighters must have tremendous dynamism and the ability to generate a lot of power from often dead spots. This means that their training should be based on exercises that allow them to develop the right movement patterns and program their bodies for specific work. To this end, it is a good idea to include in your training sessions drag rubbers. They are a great tool that can be used both in the classroom and in a home environment. The undoubted advantage of the power band rubber is also its versatility and the fact that it takes up little space. Fits easily into any backpack. In this article I will try to describe exactly how rubber bands can be used in training designed for martial arts, what benefits they bring and exactly what exercises to perform. I invite you to read.
What are resistance rubbers? What are their types?
Resistance rubbers can be divided into three main types, which are designed for different purposes. We are talking about the so-called Pilates or yoga tapes. Power band rubbers, which are the most popular, and rubber bands mini band.- Training tapes are a kind of rubber that has its beginning and end. Their resistance, depending on the width and thickness, varies from 5 to 25 kilograms. They are mainly used during yoga and streching. However, they are also commonly used in rehabilitation. This type of equipment is most often found in fitness clubs during classes conducted for women. In my humble opinion, however, it is also worth paying attention to them in the context of players' stretching, since this is one of the training elements that are often overlooked.
- Power band rubbers constitute a large closed circle, the diameter of which reaches 2 meters. Among them, we will find a far greater range of resistance, which will translate into easier adjustment of the rubber to our needs. They are used in both resistance training and specialized sessions. Thanks to their design, they are very durable and stretchable.
- Mini band rubbers. Its structure is exactly the same as its bigger brother, the difference is in their length. They have a much smaller diameter and are used in a different type of exercise. They can be met in four resistance versions. This type of rubber is also most commonly used by ladies, however, it will also find application in the training of fighters.
This is a specialized type of rubber used to increase resistance when strikes are delivered in combat sports. Such rubbers, combined with bands and grips, make an excellent resistance set used by both boxers and MMA fighters.
How to choose the right kind of rubber?
Colors resistance rubbers depend on the resistance they are expected to put up.
Unfortunately, the manufacturers did not quite agree on the unification of rubber colors. Therefore, the red rubber of one may have the same properties as, for example, the black rubber of the other. Before buying, pay attention to this aspect, so that it does not turn out that the purchased equipment will not be able to perform its function. Especially if we are talking about rubber bands power bands. Rubbers can be used to reduce the difficulty level of a particular exercise. A perfect example of this would be pulling up. Just interweave power band through the bar, and then hook your legs to it to help us during the exercise. This assistance is caused by relieving the burden on our own body.
Resistance rubbers can also be used, as the name suggests, to increase the level of difficulty of various exercises. With their help you can perform resistance training of practically the whole body. They will not give as much effect as ordinary weights and barbells, but they are enough to maintain strength, for example, when traveling or on vacation.
The best exercises with rubber bands for fighters
Below are some of the most popular exercises with rubber bands for martial arts athletes:- Pumps
To start, let's begin with the most classic exercise that can help fighters. We are, of course, talking about push-ups. With the help of resistance bands, we can make them more difficult to perform. Just weave the rubber band through your back so that it stretches when you lift from the lower position of the exercise. With this solution, the rubber will put up more resistance the higher we go. This is one of its many advantages. We can perform the exercise in a classical or dynamic form by adding rebounds. It is best to perform the exercise from a dead stop. This means that we should go down with our bodies and wait for a while. Only after 2-3 seconds, we can push our body upwards as fast as possible and bounce back to the ground.
- Muscle up - or pull ups
The next exercise that martial arts athletes should do is muscle ups with a rubber band. The exercise is performed in the same way as the pull-up, except that we only finish the movement when we are above the pull-up bar. The rubber will help us to gain momentum of the body and throw it over the bar line. It is a very difficult and forceful exercise. With the help of rubbers, however, it will be an excellent complement to training aimed at increasing power levels. People who have trouble performing muscle ups can perform ordinary dynamic pull-ups.
- Fighting the shadow
Shadow fighting with rubber bands can be a great way to improve the dynamics of a straight punch. Just interweave it under your armpits and take care not to tilt your elbow to the side while delivering the blows. I recommend this exercise especially to fists. By using it, you can also work out the correct and shortest track of leading out straights.
- Straight punches
The next exercise that can improve the dynamics of delivering blows is the use of resistance bands as an expander. Just weave it through, for example, a ladder and position yourself in such a way that you can stretch the rubber with a bump. The blows are inflicted at full speed for a certain time or number of repetitions, and then change hands.
- Sprints
Rubber can be used as resistance during acceleration training. Just weave it through the ladder and enter it. We attach it at waist height, and our task is to perform maximum acceleration, i.e. sprint takeoff. Stretch the rubber band about 2 meters and go backwards to the starting position. Exercise helps develop lower body power.
- Anti-rotation
The exercise involves stretching the rubber sideways and locking the body so that it does not twist as a result of the resistance provided by the device. We can perform the anti-rotation exercise while standing or kneeling. To make it more difficult, it's a good idea to work your arms as if you were squeezing a rubber band from in front of your chest. In addition to the anti-rotation itself, you can still perform twists with a rubber band, which will engage the oblique abdominal muscles to work.
Advantages of training with resistance bands
The most important advantage of training with resistance rubber is that you can train anywhere. All you need is some space. For this reason, it is worth investing in this equipment and carrying it with you on all your travels. It won't take up much space, and it can save our training lives. Another advantage of rubbers is their versatility. You can use them to perform resistance training to support your figure. They will help us perform squats, bench presses, an exercise called good morning and make it more difficult, for example, to perform swings. In addition to resistance and dynamic exercises, rubbers can be used when performing tabata. In other words, thanks to them we can lose weight, take care of our figure and improve the most important motor characteristics of fighters.Recommended exercise videos:
Summary
Power band rubbers and mini band, as well as tapes are very interesting training devices to have at home. They are not expensive, and their versatility means that they are sure to be used in our training sessions. Regardless of their type and purpose. What limits us when arranging our sessions is mainly our imagination. This is why it is worth developing all the time. It's not just the coaches who should be looking for new solutions, the players themselves should be too. As a professional fistfighter, I believe that it is in the hands of the trainees that their success lies first and foremost. See also:
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