[koreankid6413]

Originally Posted by OpethDrums

but there is an upside to punching with dumbells, you get used to punching against resistance which isprobably good for overall conditioning, if you are careful and dont use heavy dumbells im sure you can achieve this without connective tissue damage. but believe what you want..

yea, that sums it up well. It's actually pretty good for you to practice punching and kicking with things such as dumbells and ankle weights as long as you dont use things like 20 pounds. The best are usually about 5lbs or under

[ssssmashing]

The American Council on Exercise advises against punching and kicking with weights. Several of the osteopaths that I have spoken with advise against it. I will not do it and I will not permit my students to do these exercises with weights in my presence. It is way too much stress on the the knees, elbows and shoulders.

[zfolwick]

I would teep with weights and shadowbox with weights but that's it. 3 lbs max. elsewise just get sapper-gloves.


also feedback: "improve overall (large) muscle strength: Stronger muscles produce more force, and more force = faster, more powerful movements" <-- bullshit. strong FAST TWITCH muscles produce faster movements. Isn't that the core of the "Bodybuilders wouldn't stand a chance in mma" argument????

You can't write a muscle article without talking about fast and slow-twitch muscle fibers, like you can't talk about low fat diets without mentioning what kind of fats (plant fats? Fish fats? Omega 3, 6 , 9 fats?), or low carbs without mentioning what kind of carbs (slow of fast-acting).

[jaggtmolina]

really well put together. good job.

[Spawned_Fighter]

thanks for the info. very good read.

[sunny_will]

Very informative

[FedorMiron]

I have to disagree with:
"If a skill is to be performed at a given speed, it should be practiced at that speed in order to facilitate the learning of the skill. By practicing a skill at a slower speed than would normally be used in the performance of the skill, you’re training your neuromuscular system to perform at a slower speed...
Consider fighters who throw punches while holding onto dumbbells. Will their punches with the dumbbells be faster, slower or the same as their punches without the dumbbells? Obviously, their punches are slower. Therefore, it follows that the use of weighted implements actually impairs the learning of sports skills."
Point is: In general it is true BUT without specifics this may be very misleading. If one uses weights that don't allow him to execute the move (a punch or combination of punches) than it will only make him slower. If one uses a weight that allows him to maintain almost the same speed of free hand movement (for less repetitions obviously) than his speed and explosiveness does improve.
It was used in Soviet and then Russian/Ukrainian/Uzbekistan etc., etc (U name it there were 15 republics in former USSR) Olympic boxing teams. One usually starts with 0.5 kg weight on each hand. Executes the punch/combination at maximum speed and perfect technique. Does it for say 30 - 60 sec and then (no brake/rest) fallows with same move without weights (but better wear same weight gloves that you're going to fight in). They usually used 1kg (2.2 lbs) weights and max 2kg (4.4lbs) for biggest guys. Point is - one chooses the weight that allows for very fast move - almost identical to freehand speed.
Trust me russians did a lot of studies and researches around their Olympic teams. They measured results very extensively. There's a great article about punching technique (% of strike power generated by feet/legs/hips, torso and arm. Precise description of movements etc.) and specific training aimed at increasing KO power. I'm just not ready to translate it in English... Sorry.
Same goes for plyo.
Yes I agree that one has to be careful to prevent injuries.

Thank You
Fedor

[carson2121]

hey thanks bro that clear up some stuff ive been wanting to know for a while.


*throws away ankle weights*

[Perseverance]

Punching & Kicking with light weights should do the trick! Plyometrics and strength training together - more importantly sport specific exercises - they're all good - you're always gonna hear that this and that ruins your joints and your muscles and whatever - tell the current elite of MMA fighters not to do the above and see what they say!

[pitbull5]

How do I increase my punching power