Page 33 - Martial Science Magazine Apr/2015 #8

FAST FORCE EXPLOSIVE / REACTIVE: They re- based on the type of muscle contraction that is ha-
quire an immediate recruitment of fast twitch mus- ppening in the muscle fiber when doing the exer-
cle fibers for quick contraction to make the move- cise.
ment possible. We see this in actions like jumping, Are you lost? Here are some general principles and
landing, sprinting, punching, kicking, Judo like tips that may be helpful:
quick pull, or any sudden explosive action done in
the minimum time possible. 1-ALWAYS WARM UP BEFORE ANY WEIGHT
TRAINING SESSION, KEEPING IN MIND:
ENDURANCE OF FORCE (ENDURANCE
STRENGTH): Is your capacity to maintain the *A light stretching before training session, is
muscle groups involved in any specific action, kee- always good but do not overdo it. Any movement
ping the correspondent degree of contraction for with weight resistance shortens muscles fibers kee-
a long period of time continuously. For example, ping some minimum degree of contraction (muscle
a grappling situations in which a person is being tone). A long stretching session would not get you
shocked, he/she may have to resist a pull or a push ready for lifting. It would be like taking a drowsy
for a long time from a very strong opponent. Ano- muscular relaxer pill, then trying to lift.
ther example in which this muscular ability
manifests itself, is when repeating many, *If you jog for a warm up, about 3 to 8 minutes
many times, very short actions that re- should be more than enough, because its purpose
quire quick explosive contractions, for is to ele- vate your heart rate, improve the
example, when an athlete fights for a b l o o d flow to the muscles involved and
long time in events without time cons- w a r m them up. If you do it for too long,
traints like MMA in its origins, is you might be impeding
tiring and one must punch or kick yourself from working
again, and again until the end. with your optimum
According to the principles of weight due to fatigue.
sports training methodology, and Instead try focusing on few
its modern concepts, a well-balan- repetitions of extensions, flexion, and rota-
ced training program should dedicate tions of the joins involved in the exercises to be
time to develop each of those different performed that day, and mainly, on more spe-
types of strength explained above se- cific exercises. For instance try a few sets with
parately, during periods of time ca- low weight and reps of the same exercise you are
lled cycles. The length of each indi- going to do in that session, then increase
vidual cycles depends on the length them gradually until you reach the ac-
of time an athlete has to prepare for tual poundage you are going to work
an event, and the specific needs of di- with. Your cardio session is not a
fferent sports disciplines. proper warm up, for your stren-
gth session with weights, even if
Implementing fast explosive force will increase you are going to work your legs
your striking power and the performance of sud- the same day and regardless
den actions like Judo pull, throws, jumping, etc. how much you sweat when you
while increasing your level of endurance stren- d o it!
gth, will enable you of doing more repetitions
of any specific action before muscle failure. 2-The type of force intended to be de-
The drills and exercises used to develop each veloped in training sessions, will be
specific type of strength are very different determined by the relation Sets/Repe-
from each other, and they could be chosen t it i on s / Pounds/Rest in between

APRIL/2015 33