TRAINING TECHNIQUES

[  DISCOVER HOW OUR CHAMPIONS PUT IN THE WORK ]

: PROFESSIONAL TRAINER

THE BATTLE ROPES

This gladiator like training has most recently been a spotlight issue of the century. Due to the rapid and effective performance benefits, your training will never be the same.

In the fitness world, battle ropes drills have become somewhat new trend, being used in various sectors of the main stream fight industry and obstacle training.

The techniques can vary, however you can try our easy quick guide and decide for your self

[ Step 1 ]

Securely grab the handles of each rope

[ Step 2 ]

Ensure you are stood in the correct stance – as we always emphasise, your body posture is key to everything in training, so the “horse stance” would be a recommended beauty for this type of work out.

Please Note (Ensure that you have correct footwear with a firm grip, to avoid any slips or falls when at optimal motion speed)

[ Step 3 ]

Get the distance right and start waving the ropes – The Idea here is generating a whipping like motion. Each hand can whip individually (alternating the hands) or essentially simultaneously, depending on the chosen drill.

[ Step 4 ]

The more your whip like motion gains momentum, the sooner the ropes will begin to move equally as fast with a ripple like effect, and your body will be forced to auto-adjust and try to maintain a certain solid balance and posture.

This is the point where all the magic happens. Once you have developed set Reps, your upper strength and natural body balance will begin to improve.

KIM DAYBELL 

: PARALYMPIC TABLE TENNIS CHAMPION

THE GYM LEG MECHINE PRESS

LAWRENCE SMITHEN

: PROFESSIONAL MAUY THAI KICKBOXING CHAMPION

TIME TO RUN

JOHN “JOJO” WOOD

: AMATEUR BOXER

SKIPPING ROPES DRILL

Skipping is an activity that is no longer confined to the traditional school playground. Boxing athletes now use this practice as part of their training ritual.

It is also widely incorporated in many gym classes, and is an excellent tool for developing calf muscles, and vital balance, to maintain a slick and fast feet movement when fighting.

Also fantastic way to keep-fit, improve body conditioning, and also develop controlled breathing.

[ Step 1 ]

Hold both handles of the rope in each hand and begin to rotate in a circular movement.

[ Step 2 ]

When the rope hits the floor, jump up, maintain your body balance (DO NOT ALLOW THE HEELS OF YOUR FEET TO TOUCH THE FLOOR)

[ Step 3 ]

Keep your jumps small to keep impact on your knees and ankles to a minimum. Increase the speed of your rotation and jump simultaneously to continue with progress.

[ Step 4 ]

Timing and being in sync is very important to this training, so listen to the strokes of the rotation and the noise the rope makes at floor impact. This will guide you on when to jump

[ Step 5 ]

Remember, skipping is a strenuous exercise so start slowly. Try skipping for 20-30 seconds followed by marching on the spot for repeatedly for another 30 seconds and then repeat the whole drill.

HELPFUL TIPS

As your fitness improves you can increase the time for your skip. Once you have perfected the basics, you can advance forward and make your workout more interesting by attempting some more technical jumps as follows:

• Skip Jump - hop on one foot and kick the other foot to the front (or behind) the body, alternate legs
• Jog Jump - alternate your feet in a jogging like motion as you jump the rope
• Hop Jump – hop on one leg for several jumps, alternate legs (start with 2 per leg and increase as you improve)

SARAH JENKINS

: PERSONAL TRAINER & PROFESSIONAL NUTRITIONIST

RUSSIAN KETTLE BELL LUNGE PRESS

This science has long been used as an effective strength developing and endurance tool for decades. With remarkable health benefits, Kettle bells were embraced by the Russian Government as a part of their regular training and conditioning practice.

They are great for cardio, strength, flexibility training and target the any areas of the body i.e shoulders, back, hips, glutes, and legs.

This simple science is mainly influenced by one’s own body positioning and a strong maintained stance to target focus zone.

Once you include this workout as part of your training, results will quickly start to show.

[ Step 1 ]

Pick up two equally sized weight Kettle bells (starting with lightweights at first until your level of experience increases)

[ Step 2 ]

Stand up straight while holding the kettle bells in front of your chest, arms bent and palms facing each other (praying hands style)

Raise your elbows allowing each Kettle bell to rest on the exterior part of your arms.

[ Step 3 ]

Get in to a strong lunging stance. Bend and dip one knee in (Do not allow the dipping knee to touch the floor), whilst lowering the body and keeping the glutes and core engaged.

[ Step 4 ]

Lunge forward while retaining your original firm stance.

HELPFUL TIPS

Do sets of 3 and try for 10-15 reps on each leg.

ROBERT FABISIAK

: WEIGHT LIFTER

UNORTHODOX BARREL THROWING

Common with weight lifters, it is an unusual method of training but yet very effective for upper body muscle motion & power development.

This practice is linked to discus throwing, as the techniques are very similar with the spinning around motion to gain momentum speed, and then releasing the barrel after 1 and a half to 2 spins

HELPFUL TIPS

Allow plenty of throwing space for this drill