Fearless6691 wrote:What kind of reps and set ranges do you guys do bird dog with?
I always recommend this as a trial n error with tolerance being the deciding factor.
This is an isometric exercise designed to stress the back-erectors, ext.obs and global pelvic floor.
You don't want to use the ole deLorme method (ie, 3 x 8-12 pyramid) or any open-chain variant. You want to keep in mind that you have to rely on those target muscle for 11 seconds. Most folks cheat on this - so i always say "count to 20" , then have them alternate sides, repeating until the form completely breaks down. However - the first few times I have them do it in increments of 30 seconds. The hip ab/adductors and the delts will help them cheat at first but eventually the core gives and they have to focus on this in order to continue (and make progress). It helps to have someone catch your cheats early on so that you remain honest.
It's also helpful to semi-exhaust the delts or hips before doing bird dog. You can do pushups first, go into plank then do sets of bird dog. Try the cheat method first so that you can develop a sense of what it feels like to have the proper muscles give out (atleast, they should if you arent strong in the core). Then after a couple weeks of this - start alternating sides with a 20 count. Do as tolerable (doms are decent feedback).
Hope that helps amigo.
ps. Revolutionary Boxing (aka ving-tsun-kuen) is a very effect system for pre-British controlled Canton-speaking regions.. as well as 20th century gun-free Kowloon. ........... Just as there limits to it (due the social-climate of war that produced it) --- the same environmental limits apply to MMA. The question is somewhat inappropriate.