Discus throw and shot put handbook extra
I wrote two discus throw and two shot put handbooks
This is an extra for both discus throw and shot put
Written by: Jeffrey Koelewijn from Holland
Good technique a lot of explosive power and good and fast speed equals a far throw.
Note that there is a difference between the shot put circle and the
discus throw circle.
The shot put circle also has a block normally made out of wood
but sometimes made out of plastic which is mostly less good.
The circle is normally made out of concrete with a metal ring
but a very few rings are made out of wood.
World records:
Discus throw world records:
Outdoor: 74.08 m
Indoor : 69.51 m
Both done with the rotational style
Shot put world records:
Outdoor: 23.12 m
Indoor : 22.66 m
Both done with the rotational style
The furthest indoor glide throw is 22.24 m
The furthest outdoor glide throw is 23.06 m
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Hang power cleans
Hang power snatches
Jerks
Heel raises
Front yoke walk
Very good for the upper body
The bar is hold on the front not on the back
I'd advice to start with low weights
Lunges
With very low weights
Plate twists
Don't throw the plate that's another exercise
Arm holds
Hold a plate in front of the body with extended arms
Hold two dumbells side ways at shoulder height with extended arms
Do box jumps and rocket jumps without weights
A weight vest could be worn though
Do sprint starts
Especially for the glide for a better and faster start
vrijdag 30 mei 2014
donderdag 29 mei 2014
Shot put biomechanical analysis of the throwing arm elbow positions and head positions throughout the rotation
Shot put biomechanical analysis of the throwing arm elbow positions and head positions throughout the rotation
.jpg)
5 red and 5 bleu is the throw
.jpg)
5 red and 5 bleu is the throw
How to discus throw part 2
Discus throw handbook 2
Written by Jeffrey Koelewijn from the Netherlands
Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
so the tension does not dissapear
And use this tension while making the throw
Make sure the discus leaves the hand finger after finger
starting with the pinky finger
Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power
Foot placements in the beginning of the throw:
IMG_6214
.jpg)
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
.jpg)
Types of throwing:
Active release
There's a short air time or small jump
Fixed feet release
The feet stay fixed on the floor
Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend a little to quite a lot
and while throwing extends again
Tip: Do stability exercises
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-And mix them up afterwards
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Rotational discus throwers:
around 1.10 seconds to 1.40 seconds
Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly lower catch hold and throw like the discus is thrown
This can also be done behind the body to in front of the body again
Discus flips:
The discus makes flipping motions and is catched again
don't throw it up to high
Written by Jeffrey Koelewijn from the Netherlands
Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
so the tension does not dissapear
And use this tension while making the throw
Make sure the discus leaves the hand finger after finger
starting with the pinky finger
Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power
Foot placements in the beginning of the throw:
IMG_6214
.jpg)
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
.jpg)
Types of throwing:
Active release
There's a short air time or small jump
Fixed feet release
The feet stay fixed on the floor
Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend a little to quite a lot
and while throwing extends again
Tip: Do stability exercises
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-And mix them up afterwards
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Rotational discus throwers:
around 1.10 seconds to 1.40 seconds
Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly lower catch hold and throw like the discus is thrown
This can also be done behind the body to in front of the body again
Discus flips:
The discus makes flipping motions and is catched again
don't throw it up to high
Shot put handbook 2
Shot put handbook 2
Written by: Jeffrey Koelewijn from Holland
Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214.jpg)
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213.jpg)
Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend a little to quite a lot
and while throwing extends again
Tip: Do stability exercises
Especially with the glide
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm, elbow positions throughout the throw
With the rotational the elbow is lifted slightly by bending
the body while going to the throwing direction just before the power stance is taken
where the elbow goes to a lower position again
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Technique times of professional shot putters:
The time starts right after the wind up until the implement
leaves the hand
Gliders:
around 0.75 seconds to 0.90 seconds
Rotational shot putters:
around 1.15 to 1.45 seconds
A glide technique:
While gliding thrust the left elbow or non throwing arm elbow
backwards and after that back to in front of the body again
asuming a powerstance
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
Written by: Jeffrey Koelewijn from Holland
Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214
.jpg)
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
.jpg)
Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend a little to quite a lot
and while throwing extends again
Tip: Do stability exercises
Especially with the glide
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm, elbow positions throughout the throw
With the rotational the elbow is lifted slightly by bending
the body while going to the throwing direction just before the power stance is taken
where the elbow goes to a lower position again
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Technique times of professional shot putters:
The time starts right after the wind up until the implement
leaves the hand
Gliders:
around 0.75 seconds to 0.90 seconds
Rotational shot putters:
around 1.15 to 1.45 seconds
A glide technique:
While gliding thrust the left elbow or non throwing arm elbow
backwards and after that back to in front of the body again
asuming a powerstance
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
dinsdag 27 mei 2014
How to discus throw
Discus throw handbook
Written by: Jeffrey Koelewijn from the Netherlands
Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus
Note that boys and girls throw with lighter weights
The discus circle is 2.5 m in diameter
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother.
Discus placement:
Should be placed on the end of the fingers or against the top
of the fingers.
Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power.
Most power for the throw is generated by the legs and hips
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws.
Semi rotational or greek method:
A semi rotational
The greek method starts with a twist up then the left foot is placed in to a power stance
Rotational:
-It is hard to explain the rotational in words It's probably best to just watch
a discus throwing video on a video site
The rotational starts by doing a wind up or twist up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it.
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed and the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force.
A good active left foot and leg can result in further throws
Types of throwing:
Active release
There's a short air time or small jump
Fixed feet release
The feet stay fixed on the floor
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
You can do this with and without the discus
Inverted C:
The body creates somewhat of an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Tip:
Check the biomechanics of the discus throw
IMG_6172
Myotatic reflex of the chest
By winding up at the beginning tension is increased on the chest and side area
this is used while throwing
The non throwing hand can also be used to increase the myotatic reflex
Keep the throwing arm long and extended and keep it back as much as possible, in the
same position as created by the wind up until the trow
Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
And catched around the way you throw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Tip:
Also do flexebility training
Written by: Jeffrey Koelewijn from the Netherlands
Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus
Note that boys and girls throw with lighter weights
The discus circle is 2.5 m in diameter
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother.
Discus placement:
Should be placed on the end of the fingers or against the top
of the fingers.
Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power.
Most power for the throw is generated by the legs and hips
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws.
Semi rotational or greek method:
A semi rotational
The greek method starts with a twist up then the left foot is placed in to a power stance
Rotational:
-It is hard to explain the rotational in words It's probably best to just watch
a discus throwing video on a video site
The rotational starts by doing a wind up or twist up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it.
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed and the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force.
A good active left foot and leg can result in further throws
Types of throwing:
Active release
There's a short air time or small jump
Fixed feet release
The feet stay fixed on the floor
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
You can do this with and without the discus
Inverted C:
The body creates somewhat of an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Tip:
Check the biomechanics of the discus throw
IMG_6172
Myotatic reflex of the chest
By winding up at the beginning tension is increased on the chest and side area
this is used while throwing
The non throwing hand can also be used to increase the myotatic reflex
Keep the throwing arm long and extended and keep it back as much as possible, in the
same position as created by the wind up until the trow
Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
And catched around the way you throw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Tip:
Also do flexebility training
List of fighting sports, martial arts and weaponry sports and arts
List of fighting sports, martial arts and weaponry sports and arts
Written by: Jeffrey Koelewijn
Note that not all fighting sports and weaponry arts are in this list
Boxing
Kickboxing
Greek wrestling
Pancreation
Savate
Sambo
Street fighting
Mixed martial arts (MMA)
Events:
PRIDE Fighting Championships
UFC
K1
Strelka
Martial arts:
Karate
Shotokan
Kyokushinkai
Wado ryu
Chito ryu
Judo
Aikido
Jiujitsu
Kendo
Kyudo
Sumo
Ninjitsu
Shoot boxing
Muay thai
Tae kwon do
Kung fu
Shaolin kung fu
Also uses weaponry
Wushu
Sanda
Jeet kun do
eskrima
Silat
capoeira
Extreme martial arts
Krav maga
Kapap
Wrestling
Real wrestling (Highschool wrestling for example)
Show wrestling
-------------------------------------------------------------------------------------------------------------
Weapons:
Weapon types:
Blunt
Sharp
Swords
daggers
knives
Spears
Ranged weapons
From bows to guns
Swords:
Western:
Medieval sword arts and ARMA
Fencing
Asian:
Kenjutsu
Kendo
Iaido
Fighting styles which do use weaponry, partly to mostly secundary:
Karate
Some karate styles
Eskrima
Kung fu
Kobudo
Silat
Non lethal weaponry marksmanship based competitive sports:
Airsoft
Paintball
Laser
Laser gun fights
Guns:
Shooting sports
Marksmanship
Sharpshooter
Militairy training
Archery:
Archery
Kyudo
kyujutsu
Japanese archery
-------------------------------------------------------------------------------------------------------------
Written by: Jeffrey Koelewijn
Note that not all fighting sports and weaponry arts are in this list
Boxing
Kickboxing
Greek wrestling
Pancreation
Savate
Sambo
Street fighting
Mixed martial arts (MMA)
Events:
PRIDE Fighting Championships
UFC
K1
Strelka
Martial arts:
Karate
Shotokan
Kyokushinkai
Wado ryu
Chito ryu
Judo
Aikido
Jiujitsu
Kendo
Kyudo
Sumo
Ninjitsu
Shoot boxing
Muay thai
Tae kwon do
Kung fu
Shaolin kung fu
Also uses weaponry
Wushu
Sanda
Jeet kun do
eskrima
Silat
capoeira
Extreme martial arts
Krav maga
Kapap
Wrestling
Real wrestling (Highschool wrestling for example)
Show wrestling
-------------------------------------------------------------------------------------------------------------
Weapons:
Weapon types:
Blunt
Sharp
Swords
daggers
knives
Spears
Ranged weapons
From bows to guns
Swords:
Western:
Medieval sword arts and ARMA
Fencing
Asian:
Kenjutsu
Kendo
Iaido
Fighting styles which do use weaponry, partly to mostly secundary:
Karate
Some karate styles
Eskrima
Kung fu
Kobudo
Silat
Non lethal weaponry marksmanship based competitive sports:
Airsoft
Paintball
Laser
Laser gun fights
Guns:
Shooting sports
Marksmanship
Sharpshooter
Militairy training
Archery:
Archery
Kyudo
kyujutsu
Japanese archery
-------------------------------------------------------------------------------------------------------------
Shot put handbook how to shot put
Shot put handbook
Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Tip:
Also do flexebility training.
Do leg flexebility training for the glide
Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Tip:
Also do flexebility training.
Do leg flexebility training for the glide
Small boxing handbook
Small boxing handbook
Written by: Jeffrey Koelewijn from Holland
The most basic boxing rules:
Only punches
Don't hit a downed opponement
No punches to the back and neck
No punches below the belt
Weight classes: In kg
Super heavyweight 91+
Heavyweight 81-91
Light heavyweight 75-81
Middleweight 69-75
Welterweight 64-69
Light welterweight 60-64
Lightweight 56-60
Bantamweight 52-56
Flyweight 49-52
Light flyweight 46-49
If you want to start boxing you could think of what you
want to achieve,
or what the reasons are for starting boxing:
To become a champion.
Be a professional boxer.
Be an amateur boxer.
For self defence reasons.
For building stamina and cardio and for basic health.
Just for fun.
Fighting stance:
One leg forward and one leg backward.
The feet should be placed slightly wider than the hips.
A fighting stance should be confortable
and the gloves are held slightly in front of the face.
Put your thumb over your fingers not under your fingers
when making a fist.
Punches:
Direct punch
Hook
Uppercut
Punches can be done to the head or the body
Two famous body blows are the liver blow
and the plexus blow
But most knockouts are done by hitting the jaw or the head
Kind of punches:
Normal punches
good amount of speed and power
Stamina punches
Weak punches
Fast punches
Power punches
Just the hardest punch possible to make
The gaurd:
Basic and normal gaurd:
The hands are held up protecting the face
while the underarms protect the lower body
One hand, the jab hand or the hand of the front leg is slightly
in front of the face and the other hand around the jaw or temple area
Peek a boo (or turtle style):
Hands are just in front of the face while one can just peek over the hands
One arm up one arm down style:
one arm is high by the face mostly protecting the opposite jaw
while the other one is around lower body, abdominal height.
For a left leg forward fighter the left hand should be held low
around the lower body, abdominals of the other side of the body.
Loose style:
The guard changes up and no guard is used here and there.
No guard style:
the arms are basicly down
Mostly done with a lot of movement and keeping the right amount of distance
and evading punches.
Fighting styles
Out fighter:
Seeks to maintain distance between himself and his opponent
fighting with faster, longer ranged punches like the jab
and wears his opponent down.
They have a very good ability to control the pace of the fight.
Counter puncher:
Mostly defensive fighters who use the power of the opponements punch
momentum to punch them harder.
Brawler:
Mostly lacks (advanced)footwork and some fighting skills but makes
up for it with a lot of brawling and hard punches.
Not a technical figher.
In fighter:
stays close to an opponent and constantly treis to get
in close.
Slugger:
A hard puncher. A power puncher.
Tip: Do a good warming up
Mitts and punches:
Can also be done by holding the gloves up
You need a partner for this
And a lot of combinations are possible here are a couple of them:
L is left R is right
L straight, R straight
L straight, R hook
L straight, R hook, L hook
L straight, R hook, L uppercut
L straight, R straight, L hook
L straight, R straight, L hook, R hook
L straight, R hook, L uppercut, R hook
L straight,
L straight,
R hook, L hook, R hook
R straight, L straight, L hook
R uppercut, L hook, R hook
L straight, R straight, L straight, R hook
L straight, R hook, L hook, R uppercut
R straight, L straight
R hook, L hook
L straight, L hook
R straight, R straight
R body hook, R uppercut
L straight, R hook to the body, R hook to the head
L uppercut, R hook, L straight, R straight
L straight, L hook, R hook, L uppercut
R hook, R hook, L hook, R hook
Shadow boxing:
Without punching:
Just moving around in the ring or in an open space
moving forward moving backward
circling to the left circling to the right
moving in and out moving to the corner moving out of the corner
Can be made harder by holding small dumbells
Or doing calve raises in between to strengthen the calves
You can do 1 or 2 or 3 minute rounds
A boxing match is a 2 or 3 minute round
This exercise can also be done with a partner
Shadow boxing with throwing punches(without a partner):
Move around and throw punches
evading punches can also be practised and
Sometimes the punches are only done half
Sparring:
Wearing protective gear like a mouthprotector
and headgear is adviced
Sparring is something like a semi or semi and
a quarter contact fight to prevent injuries and have
a good spar and to prepare for matches
Sometimes the sparring goes to just below an actual boxing match
Tips:
Have a good gaurd
move around
Throw punches
Evade punches
Block punches
and have fun
Bag and heavy bag training
Some people wrap their hands
And wearing boxing gloves is better for the hands
A lot of punches and combinations are possible
but uppercuts are hard to do against a heavy bag or boxing bag
Mostly the bag is punched for 2 or 3 minutes
But some punch a bag for a quarter to half an hour without rest to
build up stamina
Mixing it up:
A workout I thought of:
Do a 100 normal punches randomly with combinations of 2 to 5
Keep some rest
Do 10 power punches with left and right
Keep some rest
Do a 100 stamina punches after each other without rest(not to fast)
Keep some rest
Do 10 speed punches with left and right
Keep some rest
Do 1x a 100 normal punches randomly with combinations of 2 to 5
Keep some rest
Do 1x a 100 normal punches randomly with combinations of 2 to 5
Another one:
Do a 75 normal punches randomly with 1 to 5 punches a time
Keep some rest
Do 10 power punches with the jab
Keep some rest
Do 10 power punches with the right(left for right leg forwarded fighters)
Keep some rest
Do a 75 normal punches randomly with 1 to 5 punches a time
Other equipment:
Double end ball; is fixed to the ceiling with one part and the
other part is fixed to the ground
Speedball, speedbag is fixed to a wooden platform and bounces
back and forth when you hit it
Jabs:
Jabs are very important and are done with the arm of the front leg
Jabs can also be done with one hand behind the back
Doing 50, 100, 250, 500 or maybe even a 1000 jabs
If you want a powerfull or very fast jab I'd advice to not go over
50 - 150 jabs but if you want stamina in jabbing
you could go to those 1000 jabs.
Power punch:
Having a strong and powerfull punch is very usefull
a powerfull punch is generated and starts at the ground.
By using the tripple extension heels knees and hips
Weight shifting
And twisting the body
-Do a wind up, small wind up and then punch
A lot of force can be generated
Note that you need a strong lower and upper
body to complete the kinetic chain if the chain
is broken by weaknesses from the body the power will not
be the same.
Also be carefull not to walk in to a punch as it will
conect harder than normall because of the collision force of
your own forward momentum.
Clinching:
Holding on or hanging on the opponement.
Is normally always stopped by the referee to continue the match
It's done to stop the opponement or because of being to tired
Or just because the two fighters are to close to each other
It can be used as a strategie
Corckscrew punch:
A little twist on the end to increase knock out power
very effective on the jaw area.
-Was more effective with bare knuckles
With one eye open:
During a fight sweat or blood can come in to the eye or the eye
can get swollen creating a blind spot.
Training with one eye closed left or right can prepare for
this situation.
Shadow boxing, sparring, using the mitts or heavy bag work
can be used while training like this
I would not advice to do this often just very sometimes.
-Offcourse if you have this problem often you could do
this more often.
Cardio, callisthenics and plyometrics:
Basic conditioning
Running, swimming or cycling
And jumping and sprinting for explosive power
Callisthenics:
Squats
Push ups
Sit ups
Pull ups
Isometrics like holding the hands at shoulder hight
or holding a push up stance (but don't get injured).
medicine ball work
Jump rope:
Great for building rythem and stamina
-With two feet
-Skipping
one foot after the other
Variations for jump rope:
Doubles or triples
Make the rope go by 2 or 3 times in one go
it's easier to do 5 or 10 normal
ones and then one double
Crossing
The arms cross while doing a jump rope
Exercises for flexebility and stability
Winning a match:
A match can be won;
By knock out, KO
When the opponement is down for 10 seconds
or by referee decision
By points
By forfeit
When the towel is thrown inside the ring
By docters decision
Possibly when the opponement is bleeding too much for example
or can't continue according to the docter
A draw is also possible when the two fighters
have an equal amount of points.
A double knock out where both fighters go down at the same time
is also possible.
Other tips:
Don't look to much where you're going to punch
Keep breathing
Eyes on the opponent and stay focused
Keep hydrated and drink enough water
Written by: Jeffrey Koelewijn from Holland
The most basic boxing rules:
Only punches
Don't hit a downed opponement
No punches to the back and neck
No punches below the belt
Weight classes: In kg
Super heavyweight 91+
Heavyweight 81-91
Light heavyweight 75-81
Middleweight 69-75
Welterweight 64-69
Light welterweight 60-64
Lightweight 56-60
Bantamweight 52-56
Flyweight 49-52
Light flyweight 46-49
If you want to start boxing you could think of what you
want to achieve,
or what the reasons are for starting boxing:
To become a champion.
Be a professional boxer.
Be an amateur boxer.
For self defence reasons.
For building stamina and cardio and for basic health.
Just for fun.
Fighting stance:
One leg forward and one leg backward.
The feet should be placed slightly wider than the hips.
A fighting stance should be confortable
and the gloves are held slightly in front of the face.
Put your thumb over your fingers not under your fingers
when making a fist.
Punches:
Direct punch
Hook
Uppercut
Punches can be done to the head or the body
Two famous body blows are the liver blow
and the plexus blow
But most knockouts are done by hitting the jaw or the head
Kind of punches:
Normal punches
good amount of speed and power
Stamina punches
Weak punches
Fast punches
Power punches
Just the hardest punch possible to make
The gaurd:
Basic and normal gaurd:
The hands are held up protecting the face
while the underarms protect the lower body
One hand, the jab hand or the hand of the front leg is slightly
in front of the face and the other hand around the jaw or temple area
Peek a boo (or turtle style):
Hands are just in front of the face while one can just peek over the hands
One arm up one arm down style:
one arm is high by the face mostly protecting the opposite jaw
while the other one is around lower body, abdominal height.
For a left leg forward fighter the left hand should be held low
around the lower body, abdominals of the other side of the body.
Loose style:
The guard changes up and no guard is used here and there.
No guard style:
the arms are basicly down
Mostly done with a lot of movement and keeping the right amount of distance
and evading punches.
Fighting styles
Out fighter:
Seeks to maintain distance between himself and his opponent
fighting with faster, longer ranged punches like the jab
and wears his opponent down.
They have a very good ability to control the pace of the fight.
Counter puncher:
Mostly defensive fighters who use the power of the opponements punch
momentum to punch them harder.
Brawler:
Mostly lacks (advanced)footwork and some fighting skills but makes
up for it with a lot of brawling and hard punches.
Not a technical figher.
In fighter:
stays close to an opponent and constantly treis to get
in close.
Slugger:
A hard puncher. A power puncher.
Tip: Do a good warming up
Mitts and punches:
Can also be done by holding the gloves up
You need a partner for this
And a lot of combinations are possible here are a couple of them:
L is left R is right
L straight, R straight
L straight, R hook
L straight, R hook, L hook
L straight, R hook, L uppercut
L straight, R straight, L hook
L straight, R straight, L hook, R hook
L straight, R hook, L uppercut, R hook
L straight,
L straight,
R hook, L hook, R hook
R straight, L straight, L hook
R uppercut, L hook, R hook
L straight, R straight, L straight, R hook
L straight, R hook, L hook, R uppercut
R straight, L straight
R hook, L hook
L straight, L hook
R straight, R straight
R body hook, R uppercut
L straight, R hook to the body, R hook to the head
L uppercut, R hook, L straight, R straight
L straight, L hook, R hook, L uppercut
R hook, R hook, L hook, R hook
Shadow boxing:
Without punching:
Just moving around in the ring or in an open space
moving forward moving backward
circling to the left circling to the right
moving in and out moving to the corner moving out of the corner
Can be made harder by holding small dumbells
Or doing calve raises in between to strengthen the calves
You can do 1 or 2 or 3 minute rounds
A boxing match is a 2 or 3 minute round
This exercise can also be done with a partner
Shadow boxing with throwing punches(without a partner):
Move around and throw punches
evading punches can also be practised and
Sometimes the punches are only done half
Sparring:
Wearing protective gear like a mouthprotector
and headgear is adviced
Sparring is something like a semi or semi and
a quarter contact fight to prevent injuries and have
a good spar and to prepare for matches
Sometimes the sparring goes to just below an actual boxing match
Tips:
Have a good gaurd
move around
Throw punches
Evade punches
Block punches
and have fun
Bag and heavy bag training
Some people wrap their hands
And wearing boxing gloves is better for the hands
A lot of punches and combinations are possible
but uppercuts are hard to do against a heavy bag or boxing bag
Mostly the bag is punched for 2 or 3 minutes
But some punch a bag for a quarter to half an hour without rest to
build up stamina
Mixing it up:
A workout I thought of:
Do a 100 normal punches randomly with combinations of 2 to 5
Keep some rest
Do 10 power punches with left and right
Keep some rest
Do a 100 stamina punches after each other without rest(not to fast)
Keep some rest
Do 10 speed punches with left and right
Keep some rest
Do 1x a 100 normal punches randomly with combinations of 2 to 5
Keep some rest
Do 1x a 100 normal punches randomly with combinations of 2 to 5
Another one:
Do a 75 normal punches randomly with 1 to 5 punches a time
Keep some rest
Do 10 power punches with the jab
Keep some rest
Do 10 power punches with the right(left for right leg forwarded fighters)
Keep some rest
Do a 75 normal punches randomly with 1 to 5 punches a time
Other equipment:
Double end ball; is fixed to the ceiling with one part and the
other part is fixed to the ground
Speedball, speedbag is fixed to a wooden platform and bounces
back and forth when you hit it
Jabs:
Jabs are very important and are done with the arm of the front leg
Jabs can also be done with one hand behind the back
Doing 50, 100, 250, 500 or maybe even a 1000 jabs
If you want a powerfull or very fast jab I'd advice to not go over
50 - 150 jabs but if you want stamina in jabbing
you could go to those 1000 jabs.
Power punch:
Having a strong and powerfull punch is very usefull
a powerfull punch is generated and starts at the ground.
By using the tripple extension heels knees and hips
Weight shifting
And twisting the body
-Do a wind up, small wind up and then punch
A lot of force can be generated
Note that you need a strong lower and upper
body to complete the kinetic chain if the chain
is broken by weaknesses from the body the power will not
be the same.
Also be carefull not to walk in to a punch as it will
conect harder than normall because of the collision force of
your own forward momentum.
Clinching:
Holding on or hanging on the opponement.
Is normally always stopped by the referee to continue the match
It's done to stop the opponement or because of being to tired
Or just because the two fighters are to close to each other
It can be used as a strategie
Corckscrew punch:
A little twist on the end to increase knock out power
very effective on the jaw area.
-Was more effective with bare knuckles
With one eye open:
During a fight sweat or blood can come in to the eye or the eye
can get swollen creating a blind spot.
Training with one eye closed left or right can prepare for
this situation.
Shadow boxing, sparring, using the mitts or heavy bag work
can be used while training like this
I would not advice to do this often just very sometimes.
-Offcourse if you have this problem often you could do
this more often.
Cardio, callisthenics and plyometrics:
Basic conditioning
Running, swimming or cycling
And jumping and sprinting for explosive power
Callisthenics:
Squats
Push ups
Sit ups
Pull ups
Isometrics like holding the hands at shoulder hight
or holding a push up stance (but don't get injured).
medicine ball work
Jump rope:
Great for building rythem and stamina
-With two feet
-Skipping
one foot after the other
Variations for jump rope:
Doubles or triples
Make the rope go by 2 or 3 times in one go
it's easier to do 5 or 10 normal
ones and then one double
Crossing
The arms cross while doing a jump rope
Exercises for flexebility and stability
Winning a match:
A match can be won;
By knock out, KO
When the opponement is down for 10 seconds
or by referee decision
By points
By forfeit
When the towel is thrown inside the ring
By docters decision
Possibly when the opponement is bleeding too much for example
or can't continue according to the docter
A draw is also possible when the two fighters
have an equal amount of points.
A double knock out where both fighters go down at the same time
is also possible.
Other tips:
Don't look to much where you're going to punch
Keep breathing
Eyes on the opponent and stay focused
Keep hydrated and drink enough water
Holds and isometrics handbook trainings workouts and exercises
Holds and isometrics handbook trainings workouts and exercises
Written by: Jeffrey Koelewijn from Holland
I'm not responsible for any damage
some exercises are harder to do than others and need
time and training to achieve.
Arms:
Holding the arms extended at shoulder height:
Sideways
To the front
In between sideways and a frontal hold
Legs:
Standing on one leg
Standing on one leg with a knee up
-At around hips height or slightly above hips height
Standing on the balls of the feet
Standing on one foot and on the ball of the foot
One knee up and standing on the ball of the foot
Kick holds:
Front kick hold
-Front kick and hold
Side kick hold
-Kick to the side and hold
Horse kick hold
-Backwards kick and hold
-The body is bend forward a little bit
Extra: For front, side and horse kick hold: Leg extended below hips hight at around hips height or slightly above hips height
Push up holds:
Keep a push up position
-Up position
-Half way position
-Down position
One arm push up stance hold
-By putting the feet wider it's easier to hold the position
Deser lizard with knees on the ground
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Desert lizard push up hold
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Sit up position holds:
Normal sit up holds
Finger tips touching the knees hold
Feet and back of the floor sit up hold
Squat and more holds:
Sitting stance against the wall
90 degree squat stance hold
Squat hold full down position ''ass to grass''
Pivot squat hold
-A one leg squat hold at the down position
Special holds:
Bridge hold
-While laying on the back push yourself up with the hands and legs
Back and feet in the air while on the hands
-While holding the legs in a little the feet are raised into
the air while the arms and hands support the body
Legs of the floor
-while sitting on the ground with legs extended
push yourself up
Tugged position
-While in a kneeled position push yourself up with the hands
Handstand hold
Planche
Legs extended and off the floor
Human flag
-Asume a flag position on a bar or pole
Extra:
Holds and isometrics can also be done with dumbells, weights, weightvests
or a backpack
Tip: Keep breathing
Written by: Jeffrey Koelewijn from Holland
I'm not responsible for any damage
some exercises are harder to do than others and need
time and training to achieve.
Arms:
Holding the arms extended at shoulder height:
Sideways
To the front
In between sideways and a frontal hold
Legs:
Standing on one leg
Standing on one leg with a knee up
-At around hips height or slightly above hips height
Standing on the balls of the feet
Standing on one foot and on the ball of the foot
One knee up and standing on the ball of the foot
Kick holds:
Front kick hold
-Front kick and hold
Side kick hold
-Kick to the side and hold
Horse kick hold
-Backwards kick and hold
-The body is bend forward a little bit
Extra: For front, side and horse kick hold: Leg extended below hips hight at around hips height or slightly above hips height
Push up holds:
Keep a push up position
-Up position
-Half way position
-Down position
One arm push up stance hold
-By putting the feet wider it's easier to hold the position
Deser lizard with knees on the ground
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Desert lizard push up hold
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Sit up position holds:
Normal sit up holds
Finger tips touching the knees hold
Feet and back of the floor sit up hold
Squat and more holds:
Sitting stance against the wall
90 degree squat stance hold
Squat hold full down position ''ass to grass''
Pivot squat hold
-A one leg squat hold at the down position
Special holds:
Bridge hold
-While laying on the back push yourself up with the hands and legs
Back and feet in the air while on the hands
-While holding the legs in a little the feet are raised into
the air while the arms and hands support the body
Legs of the floor
-while sitting on the ground with legs extended
push yourself up
Tugged position
-While in a kneeled position push yourself up with the hands
Handstand hold
Planche
Legs extended and off the floor
Human flag
-Asume a flag position on a bar or pole
Extra:
Holds and isometrics can also be done with dumbells, weights, weightvests
or a backpack
Tip: Keep breathing
Push up handbook exercises trainings and workouts
Push up handbook exercises trainings and workouts
Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman
There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training
I'd advice to consult a trainer or a physical consultant
before starting any exercise.
A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them
Basic push ups and variations:
Normal
Hands around shoulder with
Wide
Small
The fingers can form a triangle
For easy push ups:
On the knees
Half way
Until the elbows make a 90 degree corner
Pushing up from a height
For example feet on a chair (which will not move)
Knuckle push ups
Two front knuckles
Three knuckles
Clapping push ups
Clap in between reps
Some people can clap two or three times
Finger push ups
Ranging from 1 to 5 fingers per hand
One arm push ups
On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
Where the feet are of the ground
Push ups can also be done with a weightvest or a backpack
Speed:
Normal
Fast
Slow
10 seconds down and 10 seconds up for example
Holds and isometrics:
In the basic position
Half way down
In the down position
On one arm
Agility:
Push up steps
lifting one arm up after the other
Push up jumps
Both hands of the floor
Left right left right
Where right is moved to the right and than left to the lef and right back
to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
Where right moves to right up and than left to left up and than right
back to the basic position and than left back to the basic postion
and then right to right down and left to left down and than back
to the basic positions again and so forth
Forward backward
Knuckle to palm
One arm moves to the palm position and than the other one to the palm position
and than back to the knuckle position
Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares
Stability:
Arm to chest
Where one arm after the other reaches to the chest
Ups
One arm after the other to a forward facing position
Desert lizard
Where the right arm and left leg are lifted up or the left arm and
the right leg are lifted up
Arm up
Where one arm after the other moves to an upward facing position
right to the sky, the body is tilted to the side
Lift and push up
Touch the chest with one arm and do a push up and than touch
the chest with another arm do a push up again
Mobility:
Bomber push ups
Almost like a dive
Side bombers
Sides
While in the down position move to left and right
Push up to standing position
Push off so hard that you come in to a standing position
bending a little might make it easier
Off the floor
Hands and feet of the floor while going up
Sets and reps:
Normal sets
3x10 for example or 3x20
Pyramid sets
10-15-20-15-10 with pauses in between
or easier 5-10-15-10-5
3x3x...
3x3x10 for example 3x3 sets of 10 repetitions
Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman
There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training
I'd advice to consult a trainer or a physical consultant
before starting any exercise.
A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them
Basic push ups and variations:
Normal
Hands around shoulder with
Wide
Small
The fingers can form a triangle
For easy push ups:
On the knees
Half way
Until the elbows make a 90 degree corner
Pushing up from a height
For example feet on a chair (which will not move)
Knuckle push ups
Two front knuckles
Three knuckles
Clapping push ups
Clap in between reps
Some people can clap two or three times
Finger push ups
Ranging from 1 to 5 fingers per hand
One arm push ups
On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
Where the feet are of the ground
Push ups can also be done with a weightvest or a backpack
Speed:
Normal
Fast
Slow
10 seconds down and 10 seconds up for example
Holds and isometrics:
In the basic position
Half way down
In the down position
On one arm
Agility:
Push up steps
lifting one arm up after the other
Push up jumps
Both hands of the floor
Left right left right
Where right is moved to the right and than left to the lef and right back
to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
Where right moves to right up and than left to left up and than right
back to the basic position and than left back to the basic postion
and then right to right down and left to left down and than back
to the basic positions again and so forth
Forward backward
Knuckle to palm
One arm moves to the palm position and than the other one to the palm position
and than back to the knuckle position
Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares
Stability:
Arm to chest
Where one arm after the other reaches to the chest
Ups
One arm after the other to a forward facing position
Desert lizard
Where the right arm and left leg are lifted up or the left arm and
the right leg are lifted up
Arm up
Where one arm after the other moves to an upward facing position
right to the sky, the body is tilted to the side
Lift and push up
Touch the chest with one arm and do a push up and than touch
the chest with another arm do a push up again
Mobility:
Bomber push ups
Almost like a dive
Side bombers
Sides
While in the down position move to left and right
Push up to standing position
Push off so hard that you come in to a standing position
bending a little might make it easier
Off the floor
Hands and feet of the floor while going up
Sets and reps:
Normal sets
3x10 for example or 3x20
Pyramid sets
10-15-20-15-10 with pauses in between
or easier 5-10-15-10-5
3x3x...
3x3x10 for example 3x3 sets of 10 repetitions
Sit up variations exercises trainings and workouts
Sit up variations exercises trainings and workouts
Written by: Jeffrey Koelewijn from Holland
Artist photographer and sportsman
Exhale on the way up and inhale on the way down
Normal sit ups:
Feet on the ground and knees up
A good sit up is done by almost touching the knees with the upper body
Normal
The hands can be done behind the head or somewhat clamped to the body
Sideways
Here the hands are behind the head
The left elbow touches the right knee and the right elbow touches
the left knee
this can be done 2 or 1 per sit up
Punches
Here the hands are somewhat clamped to the body or in
a fighting position
2 punches in the up position
While in the normal position:
Touching the knees
Touch the knees with the tips of the fingers
Touching the knees sideways
Left fingers touch the right knee and right fingers touch
the left knee
Holds
Touch and keep touching the knees for for example 10 or 20 seconds
and then doing that over and over again for a desired amount of times
While on laying on the back the feet are lifted of the ground
and make around a 90 degree angle at the hips and knees
The hands are placed behind the head while the elbows stick out
Elbow to the side of the knees
Elbow to knee side ways
Left elbow touches the right knee and the right elbow touches the left knee
A cycling like motion is made
While feet and back of the floor
Hold
Just hold the position
Up and down
Moving the legs up and down
Crossing
Right foot over left foot and left foot over right foot
making crossing motions
Wide and close
Touching the feet
Touch or almost touch the feet by raising the upper body and the legs
Sets and reps:
Normal sets
3x30 for example
or 3x100
Pyramid sets
20-30-40-30-20 for example
3x3x30
3 sets of 3x30
Extra:
Until feeling the muscles
Almost until failure
Until failure
Extra:
In the warm up
Just here and there
Serieus, for steel abs
Written by: Jeffrey Koelewijn from Holland
Artist photographer and sportsman
Exhale on the way up and inhale on the way down
Normal sit ups:
Feet on the ground and knees up
A good sit up is done by almost touching the knees with the upper body
Normal
The hands can be done behind the head or somewhat clamped to the body
Sideways
Here the hands are behind the head
The left elbow touches the right knee and the right elbow touches
the left knee
this can be done 2 or 1 per sit up
Punches
Here the hands are somewhat clamped to the body or in
a fighting position
2 punches in the up position
While in the normal position:
Touching the knees
Touch the knees with the tips of the fingers
Touching the knees sideways
Left fingers touch the right knee and right fingers touch
the left knee
Holds
Touch and keep touching the knees for for example 10 or 20 seconds
and then doing that over and over again for a desired amount of times
While on laying on the back the feet are lifted of the ground
and make around a 90 degree angle at the hips and knees
The hands are placed behind the head while the elbows stick out
Elbow to the side of the knees
Elbow to knee side ways
Left elbow touches the right knee and the right elbow touches the left knee
A cycling like motion is made
While feet and back of the floor
Hold
Just hold the position
Up and down
Moving the legs up and down
Crossing
Right foot over left foot and left foot over right foot
making crossing motions
Wide and close
Touching the feet
Touch or almost touch the feet by raising the upper body and the legs
Sets and reps:
Normal sets
3x30 for example
or 3x100
Pyramid sets
20-30-40-30-20 for example
3x3x30
3 sets of 3x30
Extra:
Until feeling the muscles
Almost until failure
Until failure
Extra:
In the warm up
Just here and there
Serieus, for steel abs
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