punching, rotor cuff, benching strength

[GoldenDelicious]

hi guys, im sure this topic has been done to death in some way shape or form but my search thingo no longer works

anyway about 5 months ago i switched from strictly anaerobic training (weights 5-6x a week) to cross training (weights 5 or so times a week, plus 5km run 5 times a week) then threw in hitting a medium bag (4 feet high, 40kg/90lbs) to get my punching bodymechanics happening.

anyway, my punching went from being about a 2/10 (push, no snap, no corkscrewing, shitty target depth) to about a 6-7/10 (punches landing within the power band, good corkscrewing, good range, snapping well, bag flying around like a bitch) and felt nice and loose (back felt a lot more elastic, didnt feel quite so musclebound) BUT my benchpress went down about 10kg, and my rotator cuff (both sides) felt very weak

ive since stopped hitting the bag (4 weeks now) and my bech press is once again, super powerful p) but i would say taht my punching sucks balls

so. the point of this thread is: is this common, and if so, is there a remedy.

my having big boobs and awesome benchpressing ability gets me into a lot of trouble, and i would like to keep being able to splatter peoples heads like watermelon

thanks

 

[Sun Tzu]

specificity(sp?) of training..... you train hard in the bench, you getter a better bench..... you train hard to have a good punch, you get a better punch.....

work internal and external rotation for rotator cuff stability.... and don't neglect overhead movements and rows....

 

[Kane Fan]

sare you sure your punching technique is right?

 

[GoldenDelicious]

specificity(sp?) of training..... you train hard in the bench, you getter a better bench..... you train hard to have a good punch, you get a better punch.....

work internal and external rotation for rotator cuff stability.... and don't neglect overhead movements and rows....

i do

i neglect nossing. i am a macheen in ze jeem

 

[redsamurai]

it's the rotators. Having weak rotators will result in weak bench and punch ability. Get them strong and you shouldn't see a drop in performance

 

[Kano]

it's the rotators. Having weak rotators will result in weak bench and punch ability. Get them strong and you shouldn't see a drop in performance

i have been seeing a pt for weak shoulders using a shouldhorn and at pt using mostly rubberbands they are getting stronger by the day its a awesome feeling

 

[Kane Fan]

it's the rotators. Having weak rotators will result in weak bench and punch ability. Get them strong and you shouldn't see a drop in performance

I'm always paranid about my RC, if I have strong punches should I figure I'm on the safe side?

 

[fortunatesun]

Sports specificity is right.
Your training is giving you an either/or result when you want the best of both. There's two things I noticed:
Running isn't the best conditioning though it's still an OG favorite. Most fights, though, are over in minutes. Aerobic metabolism doesn't take over the primary drive until after about 8-10 min. This also leads into the second point:
Punching requires a different type of strength than strict gym lifting. While a compound lift like bench will undoubtedly lead to overall strength increases, it also takes rotational power to throw a punch. Your conditioning must reflect that necessity and give something that improves anaerobic glycolysis priority.

I'm not an expert in this area. Im giving this advice because I think it's consistant with with what I've learned in this forum (props to everyone!), especially from:

http://www.elitefitness.com/forum/showthread.php?t=487076

There's two articles here. The one you want is called Endurance. Waterbury get a bit technical sometimes but the concepts are easy enough to understand and there's some good ideas you could work into your program

 

[redsamurai]

I'm always paranid about my RC, if I have strong punches should I figure I'm on the safe side?

not necessarily.....a strong punch means the muscles that drive the arm in that motion are strong, and if your technique is also good....torque on the RC's should be minimal. IF, however, you land a punch wrong or at an odd angle...and you have a weak RC...it could pop. Right now I'm just gym lifting.....If/when I get back into fighting....RC training will definitely take priority

 

[cboogsrun]

hi guys, im sure this topic has been done to death in some way shape or form but my search thingo no longer works

anyway about 5 months ago i switched from strictly anaerobic training (weights 5-6x a week) to cross training (weights 5 or so times a week, plus 5km run 5 times a week) then threw in hitting a medium bag (4 feet high, 40kg/90lbs) to get my punching bodymechanics happening.

anyway, my punching went from being about a 2/10 (push, no snap, no corkscrewing, shitty target depth) to about a 6-7/10 (punches landing within the power band, good corkscrewing, good range, snapping well, bag flying around like a bitch) and felt nice and loose (back felt a lot more elastic, didnt feel quite so musclebound) BUT my benchpress went down about 10kg, and my rotator cuff (both sides) felt very weak

ive since stopped hitting the bag (4 weeks now) and my bech press is once again, super powerful p) but i would say taht my punching sucks balls

so. the point of this thread is: is this common, and if so, is there a remedy.

my having big boobs and awesome benchpressing ability gets me into a lot of trouble, and i would like to keep being able to splatter peoples heads like watermelon

thanks

cardio will drop your strength. Running/jogging is by far the worst.

 

[KD1]

For some reason Ive always hit real hard and had an awsome bench for my weight. I think its just an abundance of fast twitch fibers because my hands have always been really fast, and thats likely where my power comes from.

 

[karachi183]

Concentrate on shoulders rather than chest\bench of u want punching power....