Zach Ruffo - Advanced Speed Bag Techniques

Here, Zach Ruffo goes over several advanced techniques, starting on the easier side and working toward more difficult hits.

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Alan Kahn - Side Double Punch Combos

Here, Alan Kahn shows how to properly hit the speed bag from the side. Very nice!

Check out Alan's Speed Bag Forum. A great resource.

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New Video from Smitty

Smitty just put together some brand new videos to show some of the techniques he discusses in his new product, Combat Core.

Exercise: Sandbag Loaders

Execution:
Hanging from a pull-up bar the lifter will load a sandbag or medicine ball to a partner or onto a platform. This compound torso building exercise ties in the upper back and lats with the abdominals and hip flexors.

Benefits:
- compound movement incorporating many muscle groups
- support grip strength endurance
- a variety of trunk postures can be executed, not just linear flexion / extension movements
- controlling the extension (eccentric) phase of the movement creates a balance of the musculature surrounding the hip

Increase difficulty by increasing the weight in the sandbag, increasing the required loading height or by decreasing the rigidity of the implement (i.e. slosh ball or water keg).

Check out Combat Core at CombatCoreStrength.com.
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Goody's Trip to My House

Goody came to the house and trained recently and did very well. Read about it here: Cinderblock Hands.

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New Video from Smitty - Recative Rows

Exercise: Reactive Rows

Benefits:

- improved transverse deceleration of the torso
- improved anti-rotation / bracing of the torso
- improved thoracic mobility
- improved upper body reactivity
- improved grip strength

Modifications:

-Increase weight of DB
-Remove stability points (hand and knee on bench) and perform free standing

Check out Combat Core at CombatCoreStrength.com

-NAPALM-

New Article from Smitty - Dynamic Planks

The Next Level of Core Training - Dynamic Planks by Jim Smith

When you think about the most basic abdominal exercise, the first one that pops into your head is probably planks.

Planks are where a person lays out into a push-up position but instead of being on their outstretched hands, they rest on their forearms. In this position, the athlete or lifter will remain for a specific length of time. If the time exceeds one and a half minutes that is considered pretty good.

The benefits of planks include rehabilitating a back injury, glute activation, developing proficiency for bracing the torso with intra-abdominal pressure and an isometric contraction of the abdominals and developing muscular endurance of the muscles that stabilize, support and engage movements of the torso.

But in accordance with the Principle of Overload and the Laws of Chaos, there is a progression for all resistance training means. Progression of an exercise will increase the difficulty, which increases the demand and work capacity of the lifter and in turn, provides more adaptation and benefits.

So what is the next training progression for planks? Here are some of the most common modifications :

* Raising one foot off the ground (ensure the lifter doesn’t shift to the side to compensate by forcibly firing the glutes and bracing harder
* Add a weighted vest or back pack

Further unique adaptations can be obtained if we are relentless in our pursuit of our ultimate goal – real world strength. It is this real world strength that is developed not only with fixed, patterned strength training movements, but with random, rapidly adjusted reactive means. This is truer to real life and everyday movements.

Here is the modification that will produce the results we want. The lifter will setup in a conventional plank but with their feet on an elevated box and their forearms on a mini-trampoline.

This is a plank x 10!

This variation is much more difficult to stabilize because as the lifter adjusts, so does the base of support (the trampoline) they are resting on! We can of course increase the difficulty by externally loading the lifter or having them lift one leg, but we want to make this exercise really difficult. By having the lifter raise up onto their hands, more vibration can be achieved.

Now hit a plyometric push-up with the goal of restabilizing and restoring a static posture as quickly as possible. This creates a full body tremor that improves the integrity of the elbows, shoulders and hips.

Now, let's perform a one arm plank on this setup. This requires a greater glute and opposite oblique contraction to counterbalance the movement. The goal is to minimize the hips shifting and remain rigid. This movement can be held for time and increased in difficulty by a partner-assisted agitation.

For a more advanced movement a plyometric push-up can once again be engaged, but this time we will land on one arm.

Not only does this have amazing implications in a rehabilitative setting, but decelerative properties for the torso, back and shoulders as well. Sports that require ballistic upper body expressions (which is essentially all sports) or sports with high incidences of shoulder or hip injuries can benefit from this vibrational environment. The more vibration we can introduce, the more rapid the contractions, primary and antagonistic, of the engaged muscular and the greater stability of the kinetic chain. This creates a balance and teaches the athlete how to stabilize in opposition to random stimuli.

Check out http://www.combatcorestrength.com

New Bending Article from Adam Glass

Looking to start bending, but not sure where to start? Don't feel bad. It's hard to sort this stuff out sometimes.

Adam Glass has put together a nice progression of bending materials for the beginning bender at StraightToTheBar.com.

Digg it HERE

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