Explosive Calf Training for Martial Power

Calf Training

We all know that explosive calves are vital for combat sports, so I won’t
bore you with the details of why. If you didn’t already know that just
please take my word and I’ll explain why in another post.

Some important things to remember are;

1. High density muscle groups such as the calf muscle must be trained very
intensively to get good results because they are used to virtually
continuous usage. In a combat sport where there will be a mix of hopping or
skipping lightly from foot to foot, maximal force explosion for strikes and
gradual resistance up to maximum strength contractions (as in wrestling or
clinch), there must be a corresponding mixture of exercises that will
reflect these needs.

2. This sort of training is a supplement to your combat class. You should
never pass up the chance to train with another fighter, padman or even just
practise in front of your coach, so only do these when all your other
training and sparring has been done. Alternatively, make time for some power
training when class isn’t on.

How does it work?

Most of the strength gains come from the landing. Fast, negative loading
caused by the impact of landing triggers a muscle contraction which prevents
the leg from buckling. The corresponding resistance is what develops the
ability to generate great power in small timeframes. If you go too heavy you
won’t maintain the fast tempo required to develop acceleration, which makes
it pointless.

Put all of your effort into height, not weight. Remember we are developing
power not beach bodies. Jump as high as you can but always remember to keep
the legs almost straight. Don’t jump so high you can’t handle the landing,
as the training is only useful at a pretty fast pace.

As athletes, it’s usually necessary to remain at a certain weight so once
you get your weighted jumps to 25% of bodyweight don’t add any more. You
will not gain more muscle than you are eating protein for, so unless your
calf training is linked to a sizeable increase in your protein intake, you
will remain at the same weight.

The Exercises

Bodyweight Jump Squat

Dip the legs and explode upwards, keeping the body vertical. Drive through
the balls of the feet, really pushing through the toes, making sure to keep
your legs almost straight when landing. Try to minimise the time between
reps for best effect.

Concentric- Only Jump Squat

As with all variations of the jump squat, allow your heels touch the floor
for the least amount of time, always go for max height, minimising quad
involvement. To get the most from this one make sure to keep your legs
almost straight when landing, do not let the legs bend and like the
weighted version, go for airtime with the heels barely kissing the ground
before the next rep.

Weighted Jump Squat

Place a weight across your back that represents 25% of your bodyweight. Your
options are basically; a barbell across the trapezius muscle (as in back
squat), a kettllebell held behind the head and resting on the flexed traps,
a sandbag or a rucksack filled with something heavy. Make sure you have the
rucksack well secured to your person so nothing heavy hits your spine. Stay
away from holding single weights in each hand as this might place
unnecessary stress on the shoulder, particularly the rotator cuff. Time in
the air is the only goal, so don’t use weight that reduces that.

Isometric Power Contraction

Stand facing a solid, exterior wall with your hands flat against it like you
mean to push it over. Then lean in at as low an angle as you can manage,
with one leg forward for balance and the other leg behind you to push from
the calf. Now push the wall over, it should take about 10 seconds. If you
can’t push the house down, swap legs and try for another 10 seconds. Both
legs count as one rep!

The Workout

Below I’ll outline an 8 week program for developing explosive power in the
calves. Workouts should take about 10-15 minutes, four times a week. Do a
maximum of two days in a row. For ease of explanation, I have used the
example of Monday, Tuesday, Thursday, and Friday.

First two weeks

Monday and Thursday

Weighted Jump squats 5 x 12 reps around 20% of fighting weight (FW). 2 mins
rest between sets.

Tuesday and Friday

10 minutes of skipping followed by 3 x 3 Isometric Power Contraction

Second two weeks

Monday and Thursday

Weighted Jump Squats 5 x 6 (25% FW) superset with concentric- only jump
squats. 2 mins rest.

Tuesday and Friday

12 minutes of skipping followed by 6 x 2 Isometric Power Contraction

Third two weeks

Monday and Thursday

Weighted Jump Squats 3 x 6 (25% FW), 2 x 4, 2×2, 2×1 (as reps go down,
weight goes up) 2 mins rest

Tuesday and Friday

15 minutes of skipping followed by 4 x 4 Isometric Power Contraction

Fourth two weeks

Monday and Thursday

Weighted Jump Squats 3 x 6 (25% FW), 2 x 4, 2×2, 2×1 after each set, do 4
deep jump squats. 2 Mins

Tuesday and Friday

Set a timer (or look at a clock) and perform 20 seconds of skipping with 10
seconds of double jumps. 4 rounds of 3 minutes with a 30 second break. This
one is mega-tough!

Additional training

Other exercises that can help develop power from the calves include; hill
sprints (particularly on sand), tire pulling, harness pulling and prowler
pushing. If your gym has any of these consider yourself lucky and take full
advantage by adding some to your calf workout, when you are ready for a
greater challenge.

As a final word, I should warn you to avoid body building exercises like
standing or seated calf raises as there is nothing to be gained by a combat
athlete but unwanted weight.

Regards

Dave Gordon
Wild Geese Muay Thai
Dave teaches Muay Thai during the afternoons at WGMA, check out our
timetable for more details.
www.wildgeesema.com <http://www.wildgeesema.com/>
www.wg-fit.com <http://www.wg-fit.com/>

It’s An Attitude

Just a quick word of praise for our Wild Geese fighters, specifically for the attitude shown by them.

As always the kids Judo lead the way with young Dasha picking up a “Fighter of the Day” award at a recent competition. All boys in her category? No Problem, bring it on! Then, straight home to bed as she was running a temperature.

I went to see our Muay Thai fighters compete a couple of weeks ago. With their opponents weighing in overweight our lads could have made them suffer by insisting they lose the weight before the fight, but again the attitude was Bring It On.

Great to see that Mick, the Muay Thai coach, insisted on performing the traditional ceremonies before the fight. We don’t wear uniforms, belts or titles but we are traditionalists in the sense that training was a matter of life and death for warriors, we train to emulate that.

Among our BJJ fighters, Seb competes as an amateur but has the most professional attitude to training I have ever seen.
After each competition he comes back to Dave, his conditioning coach, with a list of points he would like to improve on so Dave can write a program to achieve this.

But the old dogs still lead the way. Mick took a fight while holidaying in Thailand (and won) and has now taken on a fight here next month. I am off to the World Eskrima Championships next week (any excuse for a trip to the Philippines) and Donal, our Judo coach, well we’re running out of space to hang his medals.

Not all Wild Geese members fight in competition. Dave’s girls recently competed in a Kettlebell Lifting competition and if smiling as you come to the end of 10 minutes of Clean and Jerk isn’t giving it attitude, then I don’t know what is! Phil Roche also took part in the Kettlebell competition, his first time out with the 24kg bells, where his refusal to quit saw him secure a place representing Ireland in future international competitions.

Attitude is what we are all about.

WGMA isn’t a style, it’s an attitude.


Regards

Paul Cox
www.wildgeesema.com
www.wg-fit.com
+353 87 672 6090

Dan Brennan Sports Massage & Injury Therapy

My name is Dan Brennan I have been doing sports massage and injury therapy since 2006.

As a pro Muay Thai boxer myself I understand how important each training session is to an athlete and if you get an injury how quick recovery is essential. I have been helping various individuals from people who train for fun or health and fitness to world champion boxer Katie Taylor and Olympic silver medallist in boxing Kenneth Egan to achieve maximum benefits from their training sessions.

Even people who do not train can pick up injuries for example weather you work in an office job or on a building site you will be all too aware of repetitive strain injuries, back injuries or neck and shoulder pain. All of these situations can be resolved with specific treatments.

For the past year I have been working in the Wild Geese Martial Arts Club and helping their clients from various disciplines like Muay Thai, BBJ, Eskrima, Kenpo Kickboxing, Judo and competitors in strength and conditioning.

I am also preparing for my finals in Traditional Chinese Medicine and Acupuncture which is also furthering my knowledge for health and well-being.

If you would like to make an appointment with me don’t hesitate to call me on 086 0464641


Regards

Dan Brennan
www.wildgeesema.com
www.wg-fit.com
+353 87 672 6090

Fighter of the Month

And this months fighter of the month goes to….

Ever trained with someone twice your size?
What if everyone in the class is twice your size?

This is what Kharem, the smallest member of our kids judo class faces every day. He is so small that the other kids who can be 3 or 4 times bigger than him don’t see him when they are running around. It always ends with Kharem getting hurt.

The other day after getting hurt for the second time his mother gave him a face saving way out by telling him that if the others kept hurting him he could go home if he wanted to if his leg was sore.

Without hesitation Kharem jumped up, “I’m here before them, I’m not leaving!” and jumped back on the mat to get stuck in again.

This kids got the Wild Geese attitude and he doesn’t even know it yet.


Regards

Paul Cox
www.wildgeesema.com
www.wg-fit.com
+353 87 672 6090

Power Generation Workshops with Mick Coup

Mick Coup, founder of www.corecombatives.com, will be back at Wild Geese for a third time.

The first time he gave an overview of his system. We were so impressed we discussed his return to run the 4 day foundation course (read my review here: http://www.boards.ie/vbulletin/showthread.php?p=79048172#post79048172)
This time we’re keeping it simple.

Day 1 – October 6th 2012 – Highline Power Development
Day 2 – October 7th 2012 -Lowline Power Development

Day 1 – HIGHLINE POWER DEVELOPMENT WORKSHOP

Aim
To develop the ability to generate more usable force within the confines of a generic ‘highline’ punch technique that can be found within most martial arts, combat sports, etc.

Content
A very subject-specific workshop, looking at progressively addressing the issue of optimal ‘impact’ and the processes best used to deliver it, including:
– Universal Body Mechanics & Dynamic Alignment Principles
– Sequential Torque & Kinetic Chain Concepts
– Kinetic Energy Transfer Methods
– Explosive Power Training & Maximal Force Development
– Plyometric and Isometric Loading Practices

Scope
This practical 4-hour workshop is designed to introduce and explore proven principles of dynamic force generation, delivery and target transfer, utilising a variety of methods and techniques specific to common punching-style techniques.
The material presented will enable the individual to dramatically increase impact power, and the concepts can be universally applied to any striking system or method.

Dates & Times
6th October 2012
10am – 2pm

Venue
Wild Geese Martial Arts & Fitness
14 Magennis Place, Pearse St, D2 Dublin, Ireland

Booking Details
email: c2seminardublin@gmail.com
Costs: €50 per person

Day 2 – LOWLINE POWER DEVELOPMENT WORKSHOP

Aim
To develop the ability to generate more usable force within the confines of a generic ‘lowline’ round kick technique that can be found within most martial arts, combat sports, etc.

Content
A very subject-specific workshop, looking at progressively addressing the issue of optimal ‘impact’ and the processes best used to deliver it, including:
– Universal Body Mechanics & Dynamic Alignment Principles
– Sequential Torque & Kinetic Chain Concepts
– Kinetic Energy Transfer Methods
– Explosive Power Training & Maximal Force Development
– Plyometric and Isometric Loading Practices

Scope
This practical 4-hour workshop is designed to introduce and explore proven principles of dynamic force generation, delivery and target transfer, utilising a variety of methods and techniques specific to common kicking techniques.
The material presented will enable the individual to dramatically increase impact power, and the concepts can be universally applied to any striking system or method.

Dates & Times
7th October 2012
10am – 2pm

Venue
Wild Geese Martial Arts & Fitness
14 Magennis Place, Pearse St, D2 Dublin, Ireland

Booking Details
email: c2seminardublin@gmail.com
costs: €50 per person

Book both days for a discounted price of €75
To avail of the discount you must confirm your place with a minimum 25% non refundable deposit paid by Sept 17th.


Regards

Dave Hedges
www.wg-fit.com
www.wildgeesema.com

Yoga Classes Starting at WGMA

Wild Geese are pleased to announce the addition of a new class to our already packed schedule.

As of Saturday 5th November you have the opportunity to train under Anne Dempsey, a long time friend of the Wild Geese.
Anne teaches Yoga, Somatics and Pilates which she blends together seamlessly into a fantastic method for opening the joints, loosening the muscles and strengthening the core. Unlike many Yoga teachers, Anne has little time for the wishy washy nonsense that often goes alongside her art and instead sticks plainly and simply to the stuff that works.

For more information give Anne a call on 087 979 9921

Core Combatives Seminar with Mick Coup at Wild Geese

Hi all-

Some final details on securing attendance at the Mick Coup seminar, along with a brief outline of what will be covered.

DATES, TIMES, LOCATION

The course dates are Saturday, November 26 and Sunday, November 27.
Training will run from 10am to 4pm with a 30 minute break for lunch and smaller breaks as required.

The location remains as previously indicated: Wild Geese Martial Arts,
14-16 Magennis Place, Pearse Street, D2.

COURSE CONTENT

Mick wishes to highlight that this will be a chance to gain an overview of the topics below. Due to time constraints and the nature of this event it will not constitute the in-depth and subject-specific type of training which he provides through other, longer course formats such as the Foundation Course.

Day One

Introduction to the C2 system-method-concept and training structure

Combat Management – the emergency ‘in-fight’ action option

Contact Management – the preferable ‘pre-fight’ assessment option

Day Two

Threat Management – the preferred ‘no-fight’ awareness option

Subject Management – the security-role apprehend & arrest option

Obviously a great deal of offshoot-topics will be addressed in brief, and lots of Q&A throughout.

EQUIPMENT REQUIREMENTS

Both days will require mouth and groin protection – for live drills and for the force-on-force drills during subject management.

PAYMENT OPTIONS AND SECURING ATTENDANCE

Payment will officially open tomorrow.

If you wish to confirm your attendance then advance payment is recommended.

To pay in advance (at the rate of 80 euros for both days):-

*E-mail me to this account indicating that you are ready to pay via PayPal.
* PayPal payment details will be provided.
*When your transaction has been completed your place on the course is reserved, and not before.

There are space constraints and although it may be possible to attend and pay on the day (at the higher rate of 100 euros), this cannot be guaranteed. I will attempt to highlight via the Facebook page for this event if we are approaching capacity, but I would encourage anyone who wants to make sure they do not miss out to pay early. Should the course fill up I will open a waiting list in the event that a place becomes available via cancellations.

regards

Ruairi Quinn

Strength Training & Injury Prevention Seminar

Mixed Martial Arts is the fastest growing sport in the world, it’s popularity has spawned hundreds of MMA clubs, each churning out potential fighters.

But are these fighters really ready?

Training for MMA is a new art, few coaches really have the answers. This is reflected in the rate of injury we see amongst the more experienced MMA athletes.
Knees, shoulders, backs, all damaged. Need this be the case?

Is this the future for all who take up this excellent sport?
Are all MMA fighters destined to be crippled with injury?

We believe this does not have to be the case. Fighters and coaches just need the right tools in their tool box to help prepare bodies to become resistant and resilient to the rigours of the sport. And on September 24th, we aim to provide these tools.

Wild Geese Martial Arts have lined up 4 great coaches, each with an excellent knowledge of the body and it’s workings to help provide some of this information.
We have:

  • Paul Cox
    Paul is the founder of Wild Geese, a martial artist and world champion in his own right. He currently defies the odds as he continues to train and make improvements despite a seriously arthritic hip. His doctors are befuddled at how he is able to walk, never mind Squat heavy barbells, kick heavy bags and practice takedowns in Judo.
    Paul says much of his success comes from the use of kettlebells. He will show how to keep the body strong and resilient, regardless of what happens to it.
  • Dave Hedges
    Co founder of Wild Geese, also a life long martial artist who has had his fair share of injuries. Dave has a huge knowledge of strength and conditioning techniques and hopes to show the difference between the Body Building style of training common in our gyms and an effective strength program for athletes.
    He’ll also teach some of the most effective bodyweight drills that can be used anywhere, without equipment, to forge a lean and powerful body.
     
  • Mark Sexton
    Mark is a Physiotherapist, Acupuncturist, Martial Artists and friend of Wild Geese. His insight into martial arts along with his insatiable thirst for knowledge has lead to Mark becoming one of the leading Physio’s in Ireland.
    He’s the first person we recommend when any of our members gets hurt.
    Mark will be talking about the body and how best to prevent and recuperate from injuries.
  • Anne Dempsey
    Strength and flexibility are two sides of the same coin, you can’t have one without the other and remain an athletic and an effective fighter.
    Anne is a yoga instructor with a unique teaching style. She blends Somatics, which are excellent for prehab and rehab, Pilates for core strength and Yoga for flexibility, all which she teaches and demonstrates without any of the wishy washy nonsense usually associated with the art.

All four instructors will be open for questions through the day.

What: Strength Training & Injury Prevention for MMA
Where: Wild Geese Martial Arts, Pearse St, Dublin2
When: Sat, September 24th. Time TBC
How Much: Prices to announced shortly
How to book: email info@wildgeesema.com, but do it soon, priority will be given to all who actively fight under the Wild Geese name, limited space is available for outside interest.

Regards
Wild Geese
www.wildgeesema.com
www.wg-fit.com

Paul Cox – World Champion

Paul is just back from the Philippines where he took Gold in the Heavy Weight division of the World Doce Pares Eskrima Championships.

He’s back now teaching his regular classes, so drop in any Tuesday and Thursday to train under a genuine world champion.

Conditioning Coach Dave Hedges also did well recently at the Irish Kettlebell Sports Championships where he came third overall.
Dave will be teaching his Level 1 kettlebell lifting workshop on the 21st August, contact us to book a spot.
The course runs from 11am till 1pm and covers the Press, the Squat and the Swing in great detail. Cost for th workshop is €35 and includes a PDF Manual.

Both instructors will also be leading a Strength Training & Injury Prevention for MMA seminar with guest instructors. The date and line up for this full day event will be confirmed very soon, watch this space.

Strength & Injury Prevention for MMA & BJJ

Right you lot, we’re looking for interest here:

We’ve been watching the JuJitsu guys train for the last while and seen them become a force to be reckoned with inn the Irish MMA scene. We’ve also seen the kinds of injuries they regularly pick up and the grumbling injuries their instructors live with on a daily basis.
There is no doubt the the “Gentle Art” of JuJitsu is hard on the body.

So we have decided to get together a crack team of experts to run a 1 day seminar on all things injury related in the hope that we can put out enough information for each attendee to take home and apply in their training.

The line up will include, but not limited to:
  • Paul Cox – Joint Mobility, Strength Training
  • Dave Hedges – Structural Integrity, Power Development, Injury prevention.
  • Anne Dempsey – Yoga stretches and sequences for opening the hip and shoulder girdles, spinal health. Recovery practices
  • Mark Sexton (possibly) – Mark has a wealth of experience as a martial artists and physiotherapist, he always brings good info.

The line up may change depending on instructor availability and of course the level of interest.
This will most likely run in August, so please get in touch by this time next week (Monday 18th) so that we can start the ball rolling.

Till then, here’s some motivation:

Wild Geese

P.S. – All classes this Saturday and Sunday are cancelled due to Strength & Conditioning Expert Steve Cotter holding a two day seminar, if you need more info, contact Dave H.

….it's an Attitude