25.11.15
The eighth lesson of the CCMA second course in western boxing for martial arts cross training picked up on where we intended to go last week: switching heights on straight punching. This began with an agility con
e warm-up, which finished with a drill that involved dropping low to touch a cone and then switching back and forth between stances.
We moved onto focus mitts training, training jab high/low combination in both stances before incorporating the switch-stance exercise. Stance switching has both a tactical and a conditioning based benefit. From a tactical perspective, fast stance switching is a good confusing tactic provided the desired technique follows on seamlessly. This takes a bit of practise to apply smoothly, as it requires coordination and balance. It brought up a reoccurring theme throughout my coaching: transitioning. The transition period between techniques is often neglected in favour of looking at the beginning and end of a technique. Yet this is the time a fighter is at their most vulnerable. Picking up on the moment of transition is part of good timing. I made my client aware that the high jab must ready to go as he switched his stance back, so that it rolled off using the momentum of the movement. The conditioning benefit of this tactic encourages faster footwork and better control through balance. It also draws more attention to using the right muscles as speed and/or power will be noticeably less than usual punching if the entire movement is not performed with good form.
This latter point was also addressed when looking at the dropping down movement required for the low jab. The low jab can be a dangerous technique in western boxing and other combat sports. It leaves the fighter open to counter punches and for this reason it is essential that the boxer moves his body as one unit maintaining his guard. We looked at the mechanics of drawing back the hand at the end of the high jab and ducking low in the same motion. This is where the danger usually lies. The puncher often draws his hand back to low and leaves his head unprotected.
The low jab, unlike its more common high version, is virtually never delivered as a punch due to the high risk. However, it is pretty effective for getting an opponent to lower their guard. We used the high jab/low jab/cross combination, emphasizing explosive up and down squatting movement without going too low. Next we moved onto high jab/low cross, where a straight punch can be used very effectively to deliver power. Using the lower stance and ideal angle coupled with the benefit of a defending lead hand, the low cross rivals the uppercut in the effect it can have on the solar plexus. We then added a high hook to complete this combination, linking in the previous lesson’s emphasis on bobbing and weaving. The force being generated from the low stance also lends itself well to the hook as the fighter drives off from the low cross.
This work was then taken onto the heavy bag, where I stood back and looked at how my client problem-solved when working with a moving object. Next lesson we will be looking specifically at generating force in strikes and these techniques provide great opportunities for a student to exploit their position to deliver power strikes. A free moving heavy bag can provide a good compromise between focus mitt holding and wall-to-ceiling bags. The student should be able to hit with full force and also get good feedback off a pad-holder, but this is no good for solo training. A student needs to know how to work the heavy bag effectively to get the most out of his unsupervised training. I watched him notice the importance of getting into positions correctly as he flowed through a combination. This was particularly evident with the jab high/cross low/hook high combination. My client was firing off the first two punches with relative ease, but scuffing the bag on the high hook. We had previously corrected this on the focus mitts. However, it wasn’t so much as the hand and arm movement that was at fault on the heavy bag but the general positioning. The first two punches can be thrown from a stationary position, although I try to emphasise moving forward, but the hook needs the fighter to come up on a different angle. After a couple of times scuffing the bag my client corrected the movement without any encouragement from me. This is always the most satisfactory part of watching someone learn, as the lesson is more likely to be retained.
By keeping all my technique-work restricted to bursts of no more than five repetitions of the action being taught, I aim to minimize on bad habit retention. The brain will automatically aim to conserve energy and will not unnecessarily exert the body if it doesn’t feel threatened. We have to train and reinforce good behaviours to ensure techniques that will work well under pressure. This is why pressure testing is also important and why specific pressure testing is vital for better performance. When we are drilling techniques against targets rather than uncompliant partners a constant conscious awareness of form must be maintained and this is best done in small and short batches with short rests than lengthy sessions of uninterrupted repetition work. I apply this same principle to conditioning. It is my view that a common problem in line work and compliant drilling comes from a culture of lengthy low-impact repetitions of movement, rather than keeping it relatively intense with short intervals.
We then sparred for a round and I was satisfied with the clear improvements I have seen in my client’s boxing ability. His attack and defence are stronger, and he gaining more confidence in executing tactics. Having focused a lot of his energy on activating lower body muscles, I decided to end the lesson with an upper body conditioning burn-out. Each pairing of pull-up and press-up was designed to complement each other in the muscular motion that was being activated. It is worth noting that this client has been training privately with me for over 18 months and is physically active. This finishing activity was selected specifically for a client of his fitness level and athletic ability. Proper form was observed throughout these exercises.
10 reps Renzo Gracie pull-ups
10 reps reverse dands
10 reps typewriter pull-ups
10 reps typewriter press-ups
10 reps around the world pull-ups
10 reps around the world press-ups
10 reps standard pull-ups
10 reps standard press-ups
10 reps commando pull-ups
10 reps staggered press-ups
10 reps commando pull-ups (reverse grip)
10 reps staggered press-ups (reverse grip)
10 reps chin-ups
10 reps wide-arm press-ups