Speed Ball Punch

Hardcore Push Up Variations for Upper Body Speed and Explosive Power

In this article I am going to show you many new push up exercise variations that will drastically improve your upper body power but actually improve your overall conditioning. The creative exercise listed below can and should be used by high level athletes such as MMA fighters and Football players to become more explosive, as well as be used by fitness enthusiasts to build muscle in the chest shoulders and arms.

Rethinking the Clap Push Up

One of the popular push up exercises used for improving upper body power is the clap or plyo push- up. This exercise is great for developing explosive pushing power and we do use it on occasion. However, the constant pounding on the wrist from the landing is a concern of mine for some athletes like wrestlers and football players. These types of athletes are constantly being thrown down and therefore having to breaking the fall by landing on their wrists in much the same way as the plyo push-up. 

The last thing I want to do as a coach is use an exercise that replicates something that an athlete’s probably does too much of already. Especially something that has a high risk vs. benefit ratio.

Here is a great alternative the plyo push-up that we have found to be just as effective at developing explosive pushing power while limiting impact on the wrist.

Box Jump Push –Ups

Perform 4-5x3-6

We prefer to use a closer, shoulder width hand position on this movement as it has more functional carryover to sports like wrestling and football.

This exercise can easily be progressed by increasing the height of the box.

<a href="http://www.tnation.com/article/bodybuilding/everything_pushups&cr=">Click here</a> to view pictures and videos of all of the exercises listed in this article

Swiss Ball Ricochet Push-Up

This is one of my all time favorite exercises and another great way to develop explosive power and speed in the upper body. We prefer to do movements like this for time frames of 8-15 sec at max speed.

When performing this exercise be sure to maintain ideal spinal alignment throughout this movement.

Metabolic (Power-Endurance) Push –ups

The concept of metabolic strength training and power endurance is just starting to be explored in the world of performance training.  In most sports, athletes are required to continuously explode and repeatedly produce power, sometimes for hundreds of reps.

This type of power endurance will not be developed with traditional 5x5; 3min rest type methods and therefore requires specialized protocols. Below are two push-up based metabolic protocols we use to ensure our athletes remain explosive and end up being the last one standing when the smoke clears.

 I recommend establishing a proper technical, strength and power base before utilizing these protocols.

Get ready for a killer pump!

20/20/20 Push-Ups

This is a great metabolic circuit that is easy to remember and doesn’t require any additional equipment. We normally use this circuit at the beginning of our power endurance phase. It takes 1min to complete.

Perform with no rest;

20 sec Push-ups

20sec Push-up pause (hold bottom position)

20sec Plyo or clapper push ups

Rest 1-3min

The JC Push-up Circuit

This is an awesome metabolic protocol that I learned from my good friend and colleague Juan Carlos Santana. You’re going to need a medicine ball (MB) for this one.

Perform as circuit with speed;

5-10 MB Lock offs on each side

5-10 MB Cross over push-ups on each side (alternate sides)

5-10 MB Close grip push-ups

5-10 MB Drop and returns

Rest 1-3min

We normally start with 5 reps and progress one rep a week until 10eps is reached.

Both of these metabolic protocols can eventually be progressed so that the exerciser can complete 2-3 rounds without rest.

At one time I was able to complete 5 rounds of the JC circuit without rest. My chest, shoulders and arms never looked better. Not to mention it made my abs sore for a week.

About the Author

The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.

Strategies For Playing American Football Properly

The school era is when quite a few US children are forming interests such as foot ball; which may carry on throughout their lives. This is when we start gaining beneficial knowledge that will be advantageous our entire life. To name a few, they are social attributes, being friendly and ability to work well with others. There are further significant lessons like being educated in areas like enthusiasm, being dutiful, etc. But of course it all depends on the individual and what is valued. In order to achieve excellence in the game; they must have the fortitude and technique. Whether or not you talk about American Football or beginning a Libra Taurus related organization, it is crucial which you focus on taking consistent action.

Playing a specific position requires different physical and mental attributes. Those that are chosen to be a running back on the football team have the speed and capability to handle the position. You can tell which one is the running back due to their position on the offensive side. Blocking and protecting the quarterback is another function of this position. Winning the game sometimes merits using deceptive plays such as having the running back throw a ball. Always able to do something different, running backs are a very valuable part of offensive football.

For the offensive line, you will find wide receivers who will be far to the sides of the offensive line and close to the sidelines. Many times you can spot a wide receiver because they are built for powerful strides and have long legs. Catching a pass, and running as far as possible before being tackled is the purpose of the wide receivers. But for running plays the wide receiver will function as a blocker. You might not think of a wide receiver as a blocker, but throwing a block sometimes can be just as important. American Football is just like Scorpio Sagittarius, you need to be focused on winning.

After each first down, the game stops, and that is a time when any adjustments can be made by either team. For every new and different change in the game, a different tactic will be applied. When weighing the positive and the negative sides of the game play issues, sometimes it can get intense. On average you will discover a play book crammed with classic plays and everything you can imagine. In theory, for most every situation, there is a design to accommodate. Some patterns are pretty rough, but there are others that are harmless.

There are, of course, rules that each level has that are exactly the same. Therefore, when a player makes the transition from one level to another, the process shouldn't be a problem. Remember, when you're learning to play football your most experienced source of info will be your coach. Studying to play football is just like learning change management related stuff - it takes tough function.

For expert coaches or general experts.?

what we really improve and wich the difference among "punch mitts" "heavy bag" "speed ball" "punching ball"? Moreover, what the mains methodology that can we use?

Punch mitts are used to improve timing and general reflexes. It helps with developing combinations and accuracy. Heavy bags are used to improve punching power ( to a degree), stamina and general punching skills. (combinations,movement,etc.) The speed bag is used to improve hand/eye coordination and timing. It also helps with stamina. The double-end bag is used to develop reflexes, accuracy and combination punching.

Remember being nervous for the Oregon game? (tigerforums)

Did anybody else feel that way? I mean the hype surrounding Oregon, &
deservedly so, was unreal leading up to that game. I always feel like we have
a chance to win every game, but that one I was nervous about b/c it was the
1st game of the season & we all didn't know what type of team LSU really...

tigerforums

The punching game, Lee Lucas and Liam (speedball) Bishop