Freakish Strength With Proper Core Training

[KeyboardPacifist]

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.

[discoowl]

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.

keyboard they way your talking about bird-dog make me think we're almost discussing a different technique - bird-dog is not hard whatsoever, you could hold it for hours?

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. I like this and I do stuff like this all the time as warm up / prehab - try also alternating side planks, cat-camel and 'glute bridges / hip thrusts' both one and two legged. See Vitor's training below - its succinct, simple and kinaesthetically appropriate for martial arts
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. can you elaborate on this pls. I'm a little lost and I'm a wingers dude.

^ this is how it should be done - compare this to what those fools at AKA do

[KeyboardPacifist]

If you are fresh & hit bird dog, a person in decent shape can hold it for a few minutes with good form but it will break down by compensation. That's why I suggested it at the end of workout.

What do you want me to elaborate on ?

We've discussed WC many times. Yesterday's post was in response to that guy who replied to you. I'm suggesting that it's inappropriate to make a deduction of the system's effectiveness inside a sport setting. I realize that this is not a satisfactory statement (since the same things are said of aikido or krav maga) but there it is. MMA comes from NHB/v.tudo which evaluate which systems work well under very limited rules. However this is still a competition and the applicants are still representative of local systems (luta livre, bjj, taekwondo, amateur-queensburyboxing, m.thai). I do think that a lot of what we now see in WC (hong kong stream) reflects the challenges of the 1800s-early 1900s and the opposing systems in the region around Canton. You wouldn't see folkstyle wrestlers, boxers or jiujitsu guys in that fight. To evaluate the system - we have to be honest about the circumstances.

If we look at queensbury-boxing for example.... and make hypotheticals about how it would hold up in 1850 Macao, or 2012 ufc ... we have to look at the rules that formed it and why limitations exist (and what adaptations would assist such a practicioner in the cage or on the streets). I believe that anyone upholding queensbury-boxing, for example, holds an "ideal that is very situational" (to quote the previous poster). The WC guy is not being honest if he claims to be able to beat an mma guy and the mma guy is not being honest in stating that any mma guy would beat a WC guy in any situation. (and he left that last detail out)

[red_donn]

I evaluate all styles by how well they hold up in a combined kendo and archery match. Tiebreaker is armwrestling.

[discoowl]

If you are fresh & hit bird dog, a person in decent shape can hold it for a few minutes with good form but it will break down by compensation. That's why I suggested it at the end of workout.

What do you want me to elaborate on ?

We've discussed WC many times. Yesterday's post was in response to that guy who replied to you. I'm suggesting that it's inappropriate to make a deduction of the system's effectiveness inside a sport setting. I realize that this is not a satisfactory statement (since the same things are said of aikido or krav maga) but there it is. MMA comes from NHB/v.tudo which evaluate which systems work well under very limited rules. However this is still a competition and the applicants are still representative of local systems (luta livre, bjj, taekwondo, amateur-queensburyboxing, m.thai). I do think that a lot of what we now see in WC (hong kong stream) reflects the challenges of the 1800s-early 1900s and the opposing systems in the region around Canton. You wouldn't see folkstyle wrestlers, boxers or jiujitsu guys in that fight. To evaluate the system - we have to be honest about the circumstances.

If we look at queensbury-boxing for example.... and make hypotheticals about how it would hold up in 1850 Macao, or 2012 ufc ... we have to look at the rules that formed it and why limitations exist (and what adaptations would assist such a practicioner in the cage or on the streets). I believe that anyone upholding queensbury-boxing, for example, holds an "ideal that is very situational" (to quote the previous poster). The WC guy is not being honest if he claims to be able to beat an mma guy and the mma guy is not being honest in stating that any mma guy would beat a WC guy in any situation. (and he left that last detail out)

On this...cheers that was an awesome post!

I evaluate all styles by how well they hold up in a combined kendo and archery match. Tiebreaker is armwrestling.

as was this

[KeyboardPacifist]

I evaluate all styles by how well they hold up in a combined kendo and archery match. Tiebreaker is armwrestling.

Go away. You died in a bench-pressing related accident at Venice Beach several months ago.

That's the official story. Since then, Linker has been bought by Dana, sliced up and handled to foreigners.