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STRENGTHMOVABIILITY

@strengthmovability

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Odd Man in the mirror by @strengthmovability

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a month ago

@targetengland
We train hard, we fight hard ! by @strengthmovability

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2 months ago

The bouncer by @strengthmovability

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6 months ago

Quick striking warm up by @strengthmovability

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7 months ago

Working on Basics by @strengthmovability

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a year ago

Target team No-gi training by @strengthmovability

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a year ago

Kneeling to box jump. Raw highbrid training by @strengthmovability

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a year ago

Luke’s gym (the liberty clinic ) by @strengthmovability

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a year ago

⚡ UNLEASH SPEED & POWER – THE PLYOMETRIC EDGE IN COMBAT SPORTS 💥

In explosive sports like boxing, MMA, kickboxing & judo, speed and power can be game‑changers. That’s where plyometric training steps in – designed to rapidly transition muscles from an eccentric “load” to a concentric “explode” using the stretch-shortening cycle (SSC)
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🏋️ Benefits backed by science:

A meta‑analysis of 12 plyometric-jump studies on combat athletes (fencing, judo, karate, taekwondo, wrestling, silat) showed small to moderate gains in strength, vertical jump, change-of-direction speed, and sport-specific movement – all within just 4–12 weeks, 2–3×/week
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Plyometrics also build neuromuscular control, reducing stress on joints like the ACL and cutting non‑contact ACL injury risk by ~60%
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Combined upper + lower body plyo programs produce large improvements in explosive power and sprint/agility—perfect for delivering hard, fast strikes and sidestepping danger .
🎯 WHY COMBAT ATHLETES NEED PLYOMETRICS

Explosive strikes & kicks – Generates power fast.
Quick recovery from takedowns – Improves reactivity & ground‑based transitions.
Injury prevention – Enhances joint resilience and coordination.
Sport specificity – Trains faster SSC efficiency for striking and evade maneuvers. by @strengthmovability

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a year ago

Three exercises to gain extreme strength
Combining Rope Climb, Weighted Muscle-Up & False-Grip Iron Cross

1. Rope Climbing for Pull Power & Grip Endurance
A 2023 systematic review on climbing-specific training showed that semispecific resistance exercises—like rope climbing—are essential to improve pulling power, finger strength, and forearm endurance. Additional lab work confirms that as hold size shrinks, forearm fatigue increases and pulling mechanical output decreases—emphasizing the need for tiny grips and rope climbs to build high-threshold pulling strength pubmed.ncbi.nlm.nih.gov.

2. Weighted Ring Muscle-Up for Maximum Force & Ring Stability
Weighted ring muscle-ups go beyond standard bar versions. Rings demand 3D stabilization, greater co-contraction of rotator cuff and scapular muscles, and dynamic control through the entire ROM. Adding load dramatically increases rate of force development and reinforces tendon resilience in the shoulders, elbows, and wrists—core adaptations observed in elite gymnasts.

3. False-Grip Iron Cross for Tendon & Joint Reinforcement
The iron cross, especially in false grip, demands isometric control of wrist, elbows, shoulders, and scapulae. A biomechanical review of elite ring gymnasts showed over 25 hours weekly training to achieve these cross-level holds, with measurable force outputs distinguishing performers vs. non-performers pmc.ncbi.nlm.nih.gov. by @strengthmovability

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a year ago

Rope climbing isn’t just grit—it’s a proven tool to enhance grip strength, forearm endurance, and shoulder stability, perfect for injury prevention and athletic performance.

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🔬 Research-backed Benefits:

✅ Improves Grip & Forearm Strength
A study in the Journal of Strength and Conditioning Research found that regular rope climbing led to significant improvements in grip strength and upper-body endurance in judo athletes—benefits that translate seamlessly to wrestling and grappling disciplines .

✅ Enhanced Upper‑Body Power
Research published in the International Journal of Sports Medicine demonstrated that rope climbing training significantly boosted upper-body muscle power and endurance among Brazilian Jiu-Jitsu practitioners .

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📚 Study Reference
“The effects of rope climbing training on grip strength and upper-body muscle endurance in judo athletes, Journal of Strength and Conditioning Research.”

🔗 Link: doi.org/…journal/jsc…/rope‑climbing (Direct link to the article)

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🏋️‍♂️ Action Plan: Include rope climbs or static rope holds 1–2×/week to build bulletproof wrists and shoulders, ideal for combat-sport athletes, gymnasts, and weightlifters.#targetteam @targetengland #wrestling #grappling @guinea_fighter by @strengthmovability

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a year ago

Nogi by @strengthmovability

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a year ago