Simple and Effective Kettlebell Training for Wing Tsun

SIMPLE AND EFFECTIVE KETTLEBELL TRAINING FOR WING TSUN

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You say you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say, you say A hand-held weight with an accompanying exercise system is over 300 years old. Some people think it looks like a cannonball with a suitcase-style handle. The kettlebell exercise and strength system has a few basic moves and concepts. Girevik is able to add whichever more advanced movements suit their training goals once the basics are mastered. Getting the most out of the more advanced exercises requires a proper understanding of the basic concepts. Without a high skill-level in basic chi-sau pressure-direction, the advanced Wooden Dummy form will instill incorrect pressure. Without a high level of skill in the basic Kettlebell Swing, a girevik will not be able to perform advanced heavy Snatches without a high risk of serious and permanent injury. The purpose of this paper is to discuss how and why the kettlebell is an ideal training partner for strength and power development. Dumbbells, barbells, bands and bodyweight training can be used in strength training. A simple and systematic way to train for strength and endurance is provided by the kettlebell, which is the most bang for the buck. The system we will be discussing is called Hard-Style. The system emphasizes maximal effort in all movements forgoing the use of energy for contraction and breathing. This equally effective style is designed for longer duration sets in a competition setting, which is different from the Sport Style. I am your Fascia, I am your Fascia, I am your Fascia, I am your Fascia, I am your Fascia! The muscles, bones, organs, nerves, blood vessels and other structures are wrapped in one of three types of fascia. The Deep Fascia is the type we are interested in. The net-like layer of tissue is composed of glue, fibre and water that our muscles, bones, tendons and ligaments are wrapped in. The quality and health of this system are affected by all the movements we perform. This also includes both active and passive activities such as sitting at a computer, watching WT videos, and driving a car. We need to strive for Deep Fascia balance and strength. In WT, our Deep Fascia strength and balance, built through partner and wooden dummy training, allows us to maintain the proper posture and position to root force into the ground and deliver balanced and powerful attacks. We all have bad habits like leaning back, leaning forward, lifting our shoulders, resisting with strength instead of position, and so on. Constant scrutiny and correction of our form is necessary to correct bad habits and restore strength. Wouldn’t it be great if we could weight-train for WT and reinforce the correct and balanced movement patterns, giving us more time and volume to train? As a matter of fact, as a matter of fact, as a matter of fact, as a matter of fact, as a matter of fact, as a matter of fact, as a matter of fact, as a matter of fact, as a matter of fact, as a matter of It is worth mentioning that the book of the same name should be part of every kettlebell-training WT student’s library. Picking up the kettlebell and placing it back on the floor after lifting is of paramount importance. Injuries can be caused by being lazy at the start and end of training. Imagine doing a powerful set of heavy Swings and then tweaking your back as you put the bell down at the end… not feeling so good about those Swings now, are you? The Kettlebell Deadlift will save your back and your pride. Start with a slightly wider stance. Sit back and let your weight rest on the heels as you attempt to reach a chair about a foot behind you. The upper back should remain straight if you look forward. You don’t need to look down if you feel the bell with your hands. The arms are loose and straight. You should make sure your knees track over your toes. At the top of the movement, make sure your legs are straight, your quads are pulled up, and your hips are Contracted as if bracing for a punch, keep your shoulders back and down in the sockets. The Swing’s the thing…e thing…e thing…e thing… Let’s talk about how the Kettlebell-Swing will improve your Wing Tsun performance. 3 s how thre e s tages of th e S wi ng: the Hik e-pas s, th e H ip-S nap an d the Top-P os it. The Deadlift will allow you to get one or two hands on the Kettlebell. Push the chin and tailbone away from each other. When in motion, the same alignment applies. Keep your back straight, thrust up and forward with your hips, and push the bell back down using your lats. The blades squeezed together via the mid-traps and rhomboids are locked into your shoulders. Keep the arms loose, like a pair of ropes. The fingers hold the bell. The top position isQuads maximally contract, pulling kneecaps up and straigtening legs. It is possible to relax the hip-flexors by tipping your hips back. Keeping ribs tucked in is similar to a partial crunch. To keep the shoulder blades together, continue to fire your mid-traps and rhomboids. Keep your shoulders in the sockets by firing your lats. The bell is held in a hook-grip by fingers. Your neck and chin should be in neutral. There is no lifting of the bell with the shoulders when doing the swing. The power comes from the hip-drive. To correct lifting the bell, wrap a towel through the handle and swing holding the towel a few inches from the bell. There should be a straight line through your arms, hands, towel and bell at the top of the swing. The drill will help you to feel that the bell only comes through the hip-drive. The swing is the most basic of the kettlebell movements. The Snatch and the Clean are movements that are based on this movement. The Swing requires you to hike-pass the bell behind you, then explode to standing, locking your knees, squeezing your glutes, and pressing your shoulders into their sockets. All of this is done with relaxed rope-like arms. The abdominal-powered rib-tuck and anterior hip-tilt are essential for a powerful and root WT stance. The core-stabilizing movement allows the WT practitioner to transfer force from his arms into a passive turn and/or an active stance-powered attack. The legs are straightened next. The quad contraction to a straight knee-joint, while driving through the heel works the same muscular pattern as in our WT Thrusting Kicks. The chin-retracting subocciptals and deep neck flexors are involved in the upright WT stance. The trapezius muscles help the lats in keeping the shoulders back, down and in the sockets in order to allow us to transfer force into our stance. The pattern needed to throw a powerful WT punch is almost exactly mimicked by the loose joint at the elbow. Since the Deep Fascial layer is directly affected by the way we position our bodies, the Swing’s posture-correcting and powerful muscular contractions will also restore strength and balance to this layer. Circle-Steps and punches are a great way to recover between sets. This is a perfect pair because of the movement and contraction patterns. The Swing and Press training plan will be presented after we get through the Floor Press. The floor press is used for striking. Our strikes are supported by the lats, rhomboids and traps but are powered mainly by the triceps and chest. The Kettlebell Floor-Press is used to work the triceps and pecs. Roll your body towards the bell and hold it in the Press start position. Keep this position for the duration of the set by squeezing your shoulder blades together and pressing your shoulders into the sockets. Make sure to keep the ribs tucked in and squeeze the glutes. Exhale as you Press the bell to elbow-lockout, keeping the wrist straight. It helps to imagine pushing your body away from the bell. Lower and repeat. The elbow should be turned into the lockout as we do with our punches and palm strikes. Figures 6.1 a nd 6.2 s h ow t he S tart a nd F inis. A lighter bell held bottom-up will help to strengthen your wrist for a better punch as well as provide additional grip-training. If the bell tips to the side, you need to have your other hand ready to hold it. This Press requires a greater amount of concentration and puts you at a higher risk of dropping the bell. Safe and strong shoulder mechanics, a necessary element of striking-power and the ability to transfer external force from our arms into our stance or turn are some of the things we focus on again. Lying on our back makes it possible to develop the exact force-direction needed for powerful strikes. Stand up and throw punches while holding dumbells is a common mistake when trying to increase striking power. The front and sides of the shoulder are mostly worked by this movement. Slow and heavy Thrusting-Punches with a decent weight will make your WT-wedge much stronger and make it harder for an opponent to press your arms down and against your body. Now that we have explored the Swing and Floor-Press in detail, let’s put it all together in a simple and time-saving training. To determine the weight of bell to start with, pick one you can Floor-Press five to eight times. Start by pressing with your weak arm, then pass the bell behind your head, and finally press with the strong arm. For two reps and three per side. You have done three ladders for 18 reps. One ladder will be added the next week and one the week after that. Stay with 5 ladders. Don’t train to failure, the top rung should be getting hard. The goal is to increase your volume by cycling the ladders so that you can press more often and get stronger. You have to determine your ideal rest times between sets. Add another rung to the ladder in the fourth week. You can comfortably do 5 ladders of 4 reps if you stay with this format. If you can do this, add one more rung and work up to 5 ladders of reps. You are ready to move up to the next bell once you can do this. Three days of training are split into easy, medium and hard levels. Depending on your schedule, you can choose the days. It’s best to leave one day between the Kettlebell sessions for active recovery. It can be any activity that is different from lifting. There is an example of how your first week could look with a Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday, Monday You will feel the relationship between the movement patterns.