the rum soaked fist: internal martial arts forum

Just started trying a little plyometric work using a medicine ball and a re-bounder this morning.

Working on An from Tai Chi to see if it brings any results. Anyone tried this?

Konn

I like the kb swing. I have a rebounder, but don't use it. Every so often I jump rope, which is great.

Here's some videos with Phil Daru, a combat sports strength & conditioning coach, using the medicine ball. Although the power generation may be different, it may give you some ideas. There are a variety of exercise videos of him training professional fighters on his youtube channel.

Phil Daru
Published on Jun 30, 2018

FREE 6 Week MMA Training Program Used By Elite UFC Fighters:
https://giveaway.darustrong.com/daru-strong-giveaway
http://www.darustrong.com/

Exercise Library: Med ball Rotational Slam

Fight Ready: http://fightreadyprogram.com/

https://fightcampconditioning.com/book/fight-strong/


https://www.youtube.com/watch?v=-aVT9_BBkxk

Phil Daru
Published on Jan 18, 2019

Today’s training was geared towards Dynamic Effort Method. Working on speed strength explosive power and repeated sprint ability.

https://www.darustrong.com/performance- ... grams.html


https://www.youtube.com/watch?v=1vz47suQNMU

Phil Daru
Published on Apr 12, 2019

Speed & Explosive Power Training For MMA [Dustin Poirier UFC 236]:


https://www.youtube.com/watch?v=f7v3xzMOtF4

Walk the Torque wrote:Just started trying a little plyometric work using a medicine ball and a re-bounder this morning.

Working on An from Tai Chi to see if it brings any results. Anyone tried this?

Konn

Are you looking for the instant recoiling effect from a re-bounder? It is interesting to see how it can works horizontally. The best I have seen is Wing Chun wooden dummy reinforced with springs but plyometric can not handle the instant recoiling effect.

Not really,

I’m exploring using whole body Jing to propel a medicine ball on to the rebounder catch and repeat; 15 seconds on 45 rest.

I’m building up ploy exercises to see how they impact on my game.

Guro Benjamin Rittiner aka Lonely Dog has a video doing something along the lines you describe (I think, anyway).



Best,
Greg

Good exercises but the one with the Bulgarian bag is totally different body mechanics to the he other two

Yep that's the kind of thing Greg; my version is more like Yang Style Double Push and Brush Knee, and trying to meter down the external movement while keeping the whole body sequential chain going, but essentially the same thing.

It's a pity the recommendation is to have a two or three day rest period between these kind of training sessions as they feel good.

Walk the Torque wrote:Not really,

I’m exploring using whole body Jing to propel a medicine ball on to the rebounder catch and repeat; 15 seconds on 45 rest.

I’m building up ploy exercises to see how they impact on my game.

The problem with most functional exercises is .... what function are they training? With plyometrics .... how is the bounce/jump element used? Similarly rebounders are good exercises but how are they used?

For double palm whole body power I go with a really heavy bags or better a wrapped tree as they represent a human better and the timing (used after controls are established). Fast wall rebounders work better for hand eye, cardio and fast movements which relate more to monility, trapping, striking, disconnecting and repeating. Rebounding on the floor with slam balls great work great for throws and snap downs.

Seems like you might be equally or better served to use a ball suspended from above and at a slight angle with an elastic band. That would better reflect the angle of resistance for An usage. A heavy elastic band will also increase the resistance as you go further, which is a way of practicing explosive strength slowly (similar to how chains are used with free weights). It might be harder to set up, though, and not as much fun, which is important...

Looks like great exercise. I would like to experiment with it. Medicine balls are already a great tool, but the rebounder looks like it would be awesome for developing the whole-body connected spring through various planes and basic movement patterns.

Greg J wrote:Guro Benjamin Rittiner aka Lonely Dog has a video doing something along the lines you describe (I think, anyway).



Best,
Greg

That looks fantastic and super fun ... but I don't think I want to bother getting out my rebounder, figuring out a way to set it up diagonally, finding my medicine ball, etc. It looks like one could get some similar exercise with kb swings, and I don't have to go any farther than a corner of my room to grab the equipment. Also, not really sure why a rebounder is really needed to bounce a medicine ball if you have the bouncing type (sort of like a weighted basketball).