Hand placement on the bar. From close grip to normal grip to wide grip is possible.
It's most advice to grip on or around the barbell rings. You can for example always place a finger
of each hand on the rings or right next to the rings and then grip with your whole hand.
-If there are no rings, or if you grip somewhat beyond the rings you can use fast primitive measuring methods.
And I'd advice to never use a thumbless grip, it's very dangerous.
Feet placement on the ground. How much towards you. And how narrow or wide.
-Good feet placement can give you more power.
-Placing the feet wider can give more stability
And you can choose for a full foot placement. Or you can choose for a heel up foot placement, with the balls of the feet and toes on the ground,
but you will need to put your feet far towards you with this and more narrow.
And a heels only is for example possible when pushing the weight up.
Preperation just before the lift while sitting on the bench or laying on the bench. Taking a couple of good breaths for example.
How you grip the bar. Normal gripping or gripping the bar as far down the palms as possible.
How much you arch your back.
Squeezing the shoulder blades together on the bench.
Unracking should be easy, but it's important that you don't hit the rack while going up.
And if some one helps you unrack this can prevent shoulder injuries, if you have to unrack yourself be careful the bar is not to far away from you, this increases the risk of injury (especially shoulder injuries), but on the other hand it's also anoying to hit the rack on the last part of going up with the barbell.
Where you look to or towards. Some people don't really look anywhere, other people focus their eyesight somewhere.
Where the pressure is in/on your hands while pressing.
-Might depend a bit on the wideness of the grip
-The pressure can be exactly in the middle but also a little bit more to one side or the other side
How hard you grip and squeeze the bar.
Breathing. Breathing in and then doing the lift while holding the breath for example.
Or breathing in while lowering the bar is also possible.
The harder you squeeze the bar, the more force will connect.
To where you lower the bar.
-To where you lower the bar can also depend on how long your arms are and where you grip the bar.
Angle of the arms while lowering.
How you lower the bar. For example trying to bend the bar into a U-shape with your hands is possible.
How fast you lower the bar.
Some people put their head up a bit during the lowering of the bar.
In competition you need to pause the bar very shortly on your chest.
How violently and explosive you push the bar up.
Pushing the weight up by pushing yourself into the bench by pushing the weight up.
Angle of the arms.
-Some people change the angle while going up.
-Some people flare the arms, some say it's bad technique, but on the other hand it works for them.
Using leg strength, without putting your ass of the bench. During the upward movement tightening the glutes and driving your legs into the ground.
Some breath out forcefully during the sticking point.
And more.
By Jeffrey Koelewijn from Holland
22-07-2019
zaterdag 1 september 2018
dinsdag 17 juli 2018
Boxing notes 11 by Jeffrey Koelewijn
Cross face forearm when opponent attempts a clinch.
X block with the palms forwards.
X block with the underarms. 1 in front of the head 2 Against the head, clamped around.
Helmet guard.
Straight punch body blow parrying with the underarms.
Will be updated
X block with the palms forwards.
X block with the underarms. 1 in front of the head 2 Against the head, clamped around.
Helmet guard.
Straight punch body blow parrying with the underarms.
Will be updated
zaterdag 2 juni 2018
Science behind getting better a higher lift weight and getting better at lifts
1 Getting acustomed, physically and mentally.
2 Muscle memory.
3 Power in the main muscles for the lift.
-Microtrauma and recover. Muscle fiber recruitment and hyperthrophy.
-Signals, neural signals. Mental power. And phyaical power.
4 Amount of muscles tensed and how much total power.
-For grip for example, if you only tench your fist you have less power than when you tench from the side or even the floor.
5 Natural occuring hormones and neurotransmitters.
-Increase of those through training.
6 The joints get better
7 How you do a new lift and prepare for a new lift, certain breathing for example a mental state and brute force and power.
You have to want it, be certain and you have to do it. Want it, do it !
2 Muscle memory.
3 Power in the main muscles for the lift.
-Microtrauma and recover. Muscle fiber recruitment and hyperthrophy.
-Signals, neural signals. Mental power. And phyaical power.
4 Amount of muscles tensed and how much total power.
-For grip for example, if you only tench your fist you have less power than when you tench from the side or even the floor.
5 Natural occuring hormones and neurotransmitters.
-Increase of those through training.
6 The joints get better
7 How you do a new lift and prepare for a new lift, certain breathing for example a mental state and brute force and power.
You have to want it, be certain and you have to do it. Want it, do it !
donderdag 10 mei 2018
The difference between parkour and freerunning strictly seen
Parkour basicly is going from point 1 to point 2 as fast as possible. And just training to clear obstacles as fast and efficient as possible.
Or basicly run away or catch someone as fast as possible. Or make up a challenge of going somewhere in the most straight line and as fast as possible.
Freerunning is more free and is combined with doing flips and twists and more. You basicly use the environment and obstacles how you want it while doing normal and special vaults, flips, twists and more.
By Jeffrey Koelewijn
Or basicly run away or catch someone as fast as possible. Or make up a challenge of going somewhere in the most straight line and as fast as possible.
Freerunning is more free and is combined with doing flips and twists and more. You basicly use the environment and obstacles how you want it while doing normal and special vaults, flips, twists and more.
By Jeffrey Koelewijn
woensdag 4 april 2018
Boxing notes 10 by Jeffrey Koelewijn
There are a lot of shadow boxing styles.
Mainly the styles depend on what kind of boxer you are an infighters shadow boxing is different from an outfighers shadow boxing and a slugger shadow boxes different to.
Many people only think about people floating around the canvas, well let me tell you that's not the only style out there.
And you can train all kinds of things with shadow boxing like: Punches (Normal, speed, power punches and for power punches I'd advice to get the kinetic chain and timing right), footwork and movement, evading, tight high guard, guard styles and blocking and diverding. You can train one, a couple or all the above trainings with shadow boxing.
If you have trouble holding the tight high guard up with the under arms close to each other and with the underarms and hands protecting the face. You can do certain arm stretches. And you can just hold the position and maybe move around. And maybe even do some evading. The more muscled you are the more likely it is hard to hold the tight high guard.
For the tight high guard to be effective you also need to do hook blocks.
And you need a strong abdominal area.
With the tight high guard you can also hone in on your opponent and knock him out.
Hold the line with sparring.
Moving sideways and punching.
Moving backwards and punching.
Pivotting and punching.
Circling and punching.
Moving forwards and punching.
And moving in angles and punching.
Power punches from around waist hight.
There's a punch called the kangaroo punch or the gazelle punch. Search it up if you want. It's a jumping punch.
A harder punch by putting the back foot forward and then the front foot forward. With the right timing.
Another power punch: Making oneself big, standing on the balls of the feet and then explode down with a downward direct punch or a downward hook.
By Jeffrey Koelewijn from Holland
04-04-2018
Mainly the styles depend on what kind of boxer you are an infighters shadow boxing is different from an outfighers shadow boxing and a slugger shadow boxes different to.
Many people only think about people floating around the canvas, well let me tell you that's not the only style out there.
And you can train all kinds of things with shadow boxing like: Punches (Normal, speed, power punches and for power punches I'd advice to get the kinetic chain and timing right), footwork and movement, evading, tight high guard, guard styles and blocking and diverding. You can train one, a couple or all the above trainings with shadow boxing.
If you have trouble holding the tight high guard up with the under arms close to each other and with the underarms and hands protecting the face. You can do certain arm stretches. And you can just hold the position and maybe move around. And maybe even do some evading. The more muscled you are the more likely it is hard to hold the tight high guard.
For the tight high guard to be effective you also need to do hook blocks.
And you need a strong abdominal area.
With the tight high guard you can also hone in on your opponent and knock him out.
Hold the line with sparring.
Moving sideways and punching.
Moving backwards and punching.
Pivotting and punching.
Circling and punching.
Moving forwards and punching.
And moving in angles and punching.
Power punches from around waist hight.
There's a punch called the kangaroo punch or the gazelle punch. Search it up if you want. It's a jumping punch.
A harder punch by putting the back foot forward and then the front foot forward. With the right timing.
Another power punch: Making oneself big, standing on the balls of the feet and then explode down with a downward direct punch or a downward hook.
By Jeffrey Koelewijn from Holland
04-04-2018
vrijdag 2 maart 2018
Boxing notes 9 by Jeffrey Koelewijn
Shadow boxing on sand
Sparring on sand
-
Jump rope skills
And jump rope variations
Very good for footwork and more
-
If the opponent protects the sides of his head you can hit the front and if he protects the front you can hit the sides.
And hitting the front can open up the sides or make them vulnerable. And hitting the sides can open up the front and mainly the jaw.
-
A somewhat downward direct punch against the chin
-
Let your training partner constantly try and punch you and evade everyfhing or block and diverd everything or a combination of the two. And step two counters.
By Jeffrey Koelewijn from South Holland
Sparring on sand
-
Jump rope skills
And jump rope variations
Very good for footwork and more
-
If the opponent protects the sides of his head you can hit the front and if he protects the front you can hit the sides.
And hitting the front can open up the sides or make them vulnerable. And hitting the sides can open up the front and mainly the jaw.
-
A somewhat downward direct punch against the chin
-
Let your training partner constantly try and punch you and evade everyfhing or block and diverd everything or a combination of the two. And step two counters.
By Jeffrey Koelewijn from South Holland
maandag 8 januari 2018
Parkour and what is parkour
Parkour
Parkour is going from one location to another as fast and efficient as possible while overcoming urban or natural obstacles.
Parkour is a sports and training dicipline that developed from military
obstaccle course trainings. And was further developed by urban street trainings where you go
from one place to the other as fast and efficient as possible while overcoming obstacles like
walls, rails, fences, stairs, small buildings and more.
Parkour movements include: Running, sprinting, climbing, jumping, fall breaking, rolling,
vaulting (Jumping over rails or fences), swinging, quadrupedal movement,
and other movements.
Parkour can basicly be practised everywhere.
Like on interesting urban settings, in nature and in a gym
with set ups like bars and leveled hightened places and set ups.
And in a gym matts can be used to break the fall.
Important aspects:
1: Agility, Strength, Flexebilty, Balance and Endurance
2: Coordination and precision. And being able to know what you can and can't do
3: Willpower
Important parkour movements:
Vaulting
-Vaulting over obstacles like bars
Arm Jumps
-Jumping and landing feet-first on a vertical surface,
catching the horizontal top with the hands.
Rolling and landing better
-Using a rolling motion to help absorb impacts, especially when jumping from certain hights
Wall jump
-Running towards a certain highted wall and then jumping and pushing off the wall with a
foot to reach the top of the wall with the hands.
More parkour trainings and movements:
Jumping:
Vertical jump
Broad jump
Angled jumps
Rolls
Forwards
Backwards
And sideways
Vaults:
Two handed vault
Safety Vault
Speed Vault
Lazy Vault
Thief Vault
Dash Vault
Kong Vault, also known as monkey vault
Kash Vault
Side Vault
Turn Vault
Reverse vault or barrel vault
Landings:
Precision
Cat
Crane
Safety Tap
Roll
Quadrupedal landing
Bar techniques:
Lache
Underbar
Bar kip
Muscle up
Extra: Grabbing a vertical bar with one hand to do a turn
Wall techniques:
Climb up
Cat
Wallrun
Tic tac
Quadrupedal Landing
Movement combinations:
Double Kong
Pop Vault
Cat to cat
Extra:
Roofing: (I'd advice to do this only with permission and from survivable hights)
Jumping from one roof to another
A possible broader history and more roots that helped develop parkour:
Military obstacle courses, urban running, catch or getaway developments (people who train to get from one place to another by overcoming obstacles as fast and efficient as possible),
stuntman (who do stunts without equipment) and ninjitsu (unequiped) climbing and getting away fast or catching someone. It was basicly already done and practised before it really became a sports.
Teams:
There are parkour teams
Competitions:
There are parkour competitions
Safety:
Parkour is dangerous to even very dangerous so it is important that a person
knows what he is doing.
And for people starting parkour I'd advice to start with
the simple and less dangerous trainings and movements.
My other writings about parkour:
Parkour: http://jeffreykoelewijn-sports.blogspot.nl/2017/12/parkour.html
By Jeffrey Koelewijn
From Holland
And I might make a more complete version later, explaining all the trainings and movements further
Parkour is going from one location to another as fast and efficient as possible while overcoming urban or natural obstacles.
Parkour is a sports and training dicipline that developed from military
obstaccle course trainings. And was further developed by urban street trainings where you go
from one place to the other as fast and efficient as possible while overcoming obstacles like
walls, rails, fences, stairs, small buildings and more.
Parkour movements include: Running, sprinting, climbing, jumping, fall breaking, rolling,
vaulting (Jumping over rails or fences), swinging, quadrupedal movement,
and other movements.
Parkour can basicly be practised everywhere.
Like on interesting urban settings, in nature and in a gym
with set ups like bars and leveled hightened places and set ups.
And in a gym matts can be used to break the fall.
Important aspects:
1: Agility, Strength, Flexebilty, Balance and Endurance
2: Coordination and precision. And being able to know what you can and can't do
3: Willpower
Important parkour movements:
Vaulting
-Vaulting over obstacles like bars
Arm Jumps
-Jumping and landing feet-first on a vertical surface,
catching the horizontal top with the hands.
Rolling and landing better
-Using a rolling motion to help absorb impacts, especially when jumping from certain hights
Wall jump
-Running towards a certain highted wall and then jumping and pushing off the wall with a
foot to reach the top of the wall with the hands.
More parkour trainings and movements:
Jumping:
Vertical jump
Broad jump
Angled jumps
Rolls
Forwards
Backwards
And sideways
Vaults:
Two handed vault
Safety Vault
Speed Vault
Lazy Vault
Thief Vault
Dash Vault
Kong Vault, also known as monkey vault
Kash Vault
Side Vault
Turn Vault
Reverse vault or barrel vault
Landings:
Precision
Cat
Crane
Safety Tap
Roll
Quadrupedal landing
Bar techniques:
Lache
Underbar
Bar kip
Muscle up
Extra: Grabbing a vertical bar with one hand to do a turn
Wall techniques:
Climb up
Cat
Wallrun
Tic tac
Quadrupedal Landing
Movement combinations:
Double Kong
Pop Vault
Cat to cat
Extra:
Roofing: (I'd advice to do this only with permission and from survivable hights)
Jumping from one roof to another
A possible broader history and more roots that helped develop parkour:
Military obstacle courses, urban running, catch or getaway developments (people who train to get from one place to another by overcoming obstacles as fast and efficient as possible),
stuntman (who do stunts without equipment) and ninjitsu (unequiped) climbing and getting away fast or catching someone. It was basicly already done and practised before it really became a sports.
Teams:
There are parkour teams
Competitions:
There are parkour competitions
Safety:
Parkour is dangerous to even very dangerous so it is important that a person
knows what he is doing.
And for people starting parkour I'd advice to start with
the simple and less dangerous trainings and movements.
My other writings about parkour:
Parkour: http://jeffreykoelewijn-sports.blogspot.nl/2017/12/parkour.html
By Jeffrey Koelewijn
From Holland
And I might make a more complete version later, explaining all the trainings and movements further
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