Para el dolor

Lesiones...todos las tenemos y las detestamos. En el submission grappling como dice wicho "siempre te duele algo" y es la verdad. Sin embargo, en nuestros entrenamientos físicos trabajamos en protocolos relativos a la PREhabilitacion esto nos prepara mejor para resister el desgaste resultante del combate.

Y sin embargo, la posibilidad de lesionarse siempre está presente, codos, hombros, cuello, dedos de los pies y rodillas están constantemente expuestas, es la naturaleza de nuestro deporte, es un riesgo pero lo aceptamos porque sin grappling...la vida no es la misma.

En fin, este posteo es para Vanila y Alecks, aunque tarde porque ya han superado su lesión de rodilla, gracias a Dios por eso. El video que verán es clave si estan resentidos de las rodillas, ya sea por el desgaste o porque se las hiperextendieron mas alla de su rango normal. Aplíquenlo!

Un guerrero que no domina su cuerpo es un guerrero incompleto

Antes de que alguien me escriba que la efectividad de las calistenias para desarrollar fuerza es limitado y que pasado cierto punto solo potencian la resistencia, seguramente nunca han probado hacer una verdadera despechada con una mano, no estilo Rocky, sino con las piernas cerradas yel cuerpo totalmente horizontal, sin duda no saben la fuerza que se necesita para hacer handstand push ups y claro nunca han efectuado una "pistola". Los entendidos saben a lo que me refiero.
La verdad es que para un atleta de combate el aspecto meramente estetico del entrenamiento es de poca relevancia cuando lo que se necesita es la y capacidad para mantener un esfuerzo de manera sostenida por un periodo de tiempo que puede varia entre los 3 y 10 minutos. Quisiera que observaran un buen match de Abu Dhabbi, quizá el de Ricardo Arona contra Jean Jacques Machado. En este combate legendario los dos maestros grapplers exhiben poder resistencia rapidez explosividad, voluntad y cerebro.

En esta foto "El Mito" Sergio Oliva hace dominadas (chin-ups). No solo se trata de levantar peso MuscleHeads.

Miren las fotografías, estos cuerpos se construyeron levantando peso pero también usando el cuerpo como resistencia. el primero de ellos es producto del trabajo sistematico con peso, calistenias y strongman WO. El poderoso Sergio Oliva reconoce la efectividad de las calistenias como se ve en esta foto. Inclus preguntenle a cualquier experto como Jason Ferrugia sobre como construir una espalada masiva y poderosa, les sorprenderá que el primer ejercicio que les recomendará serán los chin-ups, garantizado!

He visto cientos de personas trabajar con peso en máquinas y no son capaces de hacer 20 despechadas con forma correcta, mucho menos hacer 10 dominadas con agarre abierto. El concepto de fuerza es muy relativo y los atletas de combate necesitamos desarrollar un alto nivel en todas sus expresiones: fuerza máxima, relativa etc.

Les dejo 2 artículos muy interesantes sobre el tema del bodyweight, el primero del gran Zach Even Esh, el segundo del coach Smitty. Hay mucho que aprender aquí:

Top 10 Bodyweight Exercises Making You a TRUE Beast!

QUESTION: Zach, can someone get endless strength gains from Bodyweight Training?

ANSWER: Awesome question! I use Bodyweight training to supplement how I personally train & how I train with my athletes - Bodyweight training is a HUGE part of what we do, but, NOT the ONLY part. Then again, have YOU maximized your potential in bodyweight training if you can not perform the below bodyweight movements:

1) pistols x 10 ea. leg
2) 1 arm push ups x 10 ea. arm
3) 1 hand pull up x 1 rep ea. arm
4) muscle up on bar / rings x 5 in a row
5) 100 consecutive push ups
6) 10 handstand push ups
7) handstand walking
8) 20′ rope climb without leg assistance
9) parallel bar dips x 50 reps (upper arms parallel to floor)
10) 20 pull ups (overhand or underhand grip)

The above list of exercises are the toughest movements for bodyweight training. Remember, strength is a skill and it must be practiced regularly, and bodyweight training gives you the power to practice anywhere, anytime and with no equipment. So until you are able to perform the above list of 10 bodyweight exercises I honestly believe you are NOT strong enough in bodyweight training.

Can I perform the list above? Not all of them, so this tells me I need to get stronger in those movements and that comes through more practice in bodyweight training and reduction of body weight. Obviously, being heavier will not make the performance of those 10 bodyweight exercises easier, but, this is NOT an excuse as I have shown you many videos of myself and my own clients performing many of these feats.

So if you’ve been thinking you’re strong enough with bodyweight exercises and the only exercises you’ve been doing with your own bodyweight training are push ups, pull ups and dips…..well, it looks like you have your work cut out for you.

You better get busy because we ALL need to get stronger. You CAN maximize your physical potential by making bodyweight training an integral part of your workouts. I highly reccomend you do so.

In Strength,

–Z–

Top 5 Bodyweight Training Exercises

I wanted to put together a solid post about bodyweight training. Many people don’t realize the benefits of bodyweight training because every magazine you see, there are dudes in the gym hitting weights. But with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would performing the movement with a med ball between your feet.

Another example would be a bench press. Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment. Push-ups are a great alternative. Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers. Bodyweight Training Benefits:

1. free
2. versatile, many different variations
3. can be done anywhere
4. improves movement
5. improves relative strength
6. can improve reactive strength

Here Are My Top 5 Bodyweight Movements:

- Push-ups: Not only builds up the chest, shoulders and triceps, but is a great stabilizer of the torso and lower back. Can be done with various hand, feet and elevated positions. Push-ups variations such as EQI’s, hindus and push-up plus are incredible rehabilitative exercises.

- Bodyweight Squats: This basic movement has huge benefits! It can be an indicator for ankle, hip and thoracic mobility or it can be an incredible conditioning tool. Perform them against the wall to drill proficiency and technique or perform linked in a bodyweight circuit. You can also create a complex linking with a plyometric movement like sprints, jumping or zig zag hops.

- Pull-ups: One of the biggest mass builders for the back, pull-ups are also one of the most versatile. How to Modify the Pull-up:

* varying grip element (towel, thick rope, offset grip).
* modifying linear movement; you can perform side to side movement, you can perform a leg lift or l-sit with each rep.
* overload the movement with a bookbag between your feet.

Remember if you can’t do a pull-up, inverted rows are an excellent choice!

- Bulgarian Split Squats: I really like this movement because it not only builds muscle and leg strength, but it also improves hip mobility and knee stability. If you have a bookbag with some books in it, you can hold it during this movement overhead, in a zercher or bear hug at the chest or out in front of you. Don’t forget, elevating your front leg on a box will extend the range of motion for this exercise. Also, an EQI in this position is amazing for rehabbing hip and knee issues.

- Ab Roll Outs: A more advanced modification to a plank, this movement forces torso rigidity for better movement and increased strength potential for compound, ground-based exercises. The difference between this movement and a plank is that movement of the upper body is engaged while the torso remain rigid (resisting extension). Many of you know that there are some pretty innovative modifications to this exercise in Combat Core. I have an image of an ab roller but you can also use blast straps or gymnastic rings to mimic the movement.