Developing suppleness in the shoulders for fluid punching

I am finding that since starting warrior wellness again after a break from it I am making rapid progress in shoulders.

When I started muaythai my shoulders would give out within ten mins.

Today they lasted the whole hour.

I am now beggining to understand the whole idea behind ross (I think lol).

The problem with my shoulders was not lack of strength or endurance but accumulative tension in the muscles.

When you use bio-mechanical exercise you are releasing this stored tension and liberating your muscles and joints to move with ease.

In another thread of mine I was advised to take a break from training and do body-flow exercises instead. I couldn''t understand the logic in it. Now I do!!

By liberating the joints and muscles fromthis stored tension you are allowing freedom of movement which as far as I can tell, means you have to apply less force (less muscle fibre recruitment) to get the same effect.

Now i'm still a rookie when it come's to Scotts stuff but I think I have now seen the light.

I guess I should really buy the body-flow book becasue it will be all their for me to see.

I kind of got of track there.

So, freeing up the shoulder joints will allow you and me to punch much more easily and last longer in the ring.

Bassically, i'm recomending you all get the warrior wellness series.

If I am nearly understanding it but not completely then if you guys could correct me or put me in the right direction then that would be great.

Thanks!!

Edward Metcalfe[/b]

By all means do the screw-ups that were on Maximology and are on the free clip section of the Maximology web page. I used to do Hindu pushups and they made me fast and strong, but they will only take your structural integration so far. One-arm push-ups Pavel style make you rigid and stiff in my experience. The screw-ups turn your arms into friggin' whips and they massage the tension out of the rib cage. The pliability of the rib cage is what gives an animal an advantage over a human being.

Within no time I more then doubled my numbers in the screw-ups and that is without force of will or some mind-over-matter gimmick.

Sorry about your knees, as you know, steroids allow you to press weight in excess of your structures ability to support it.

SheepishLord: Thanks a lot man, i'll check out these screw-ups now.

I saw the doctor today and he's reffered me to the physio-therapist.

He says not to worry, and that it is probably just the extra workload i've had with muaythai. Fingers crossed!!

Thanks again man, i'll check em out now!

[maxmoon]

the crew-ups are indeed aswome!!!

i remember the frustration of my first attemp.but i adapted fast and now utilize them in my practice.

every time i show one of my friends, i usually get an interesting reaction.sadly, not one of my friends has even went past a few misirable attempts.

just wanna agree!!!! the screw-ups are fantastic.

max

I justy checked out the clip.

It is the same one as on the zdrovye series tapes which I own.

I tried about a year ago and couldn't do it. I just tried it now and nearly broke my glasses lol.

I remember asking Scott about it on mma.tv and he told me it was either the concentric part of the movement or the eccentric part of the movement that you had to focus on. Of course I didn't know which one was which and was too embarased to ask. Now I know which is which but I can't remember what he said.

Could you inform on which aspect I have to focus on?

Cheers!

Also, just remembered, how often should this exercise be done?

Is it a case of treating it like any other resistence exercise?

Thanks!!

[Scott Sonnon]

Focus on the part that gives you the most difficulty.

Train it like any other CST exercise: cycle or circuit but don't cocktail. If you don't understand what that means, ask.

Thanks, as far as the bit which gives me the most difficulty, I find when I do the eccentric part I lose control about half way down and slam into the floor.

When I do the concentric part, the force switches to the straight arm when I get about half way up and becomes like a partial pushup.

Is it just a case of practise to build up the strength?

And as for the cycle, ciruit but not cocktail; it is on the tip of my tounge but i'm not feeling very articulate, at least not enough to make myself fully understand it, (i've done about five hours of maths today), but I think you mean, use it in cycles like, e.g two weeks weights, two weeks bodyweight like the mod1 and then 2 weeks joint strengthening. Circuits, say 10 pushups, 10 diamond pushups to 10 screw ups and then rest. Cocktail, don't have a weights plan going on as well as a bodyweight conditioning plan and a joint strengthening plan.

Am I right?

Thanks a lot!

[Garth Sch]

Hi Coach Sonnon,

What's the cycle, circut or cocktail thing mean?

Thanks,
Garth

[Scott Sonnon]

Cycle or circuit, but don't cocktail.

It's the primary CST protocol generator: cycle a training program towards achieving a specific physiological goal (endurance, strength, speed, flexibility, mobility, et cetera) with one or two specific exercises over a specific time period to adapt and progress (and craft a scheme appropriately); or create a circuit of exercises performed to tap a particular energy system (in other words, all exercises are performed towards one physiological goal). However, don't create a 'cocktail' of haphazardly (or fad-determined) exercises with differing (contradictory) physiological goals.

Training with no goal in mind gets you nowhere fast.

Caveat: exploration and fun are valid goals, so long as they are 'checked' to prevent overtraining.