Golden Complexes: «Iron Forearm» and «The Power of Zeus»
+ shadow boxing
Golden Complexes comprise a huge range of movements making this technique suitable for most sports. Apart from neuromuscular system conditioning, Golden Complexes enable us to acquire special technical skills which allow developing very fast and powerful movements within a fraction of a second and at a short distance to the target. Golden Complexes can manifoldly increase the initial impulse of a movement and boost its starting speed.
SPEED TECHNOLOGY - TRAINING
«Iron Forearm» Golden Complex
«The Power of Zeus» Golden Complex
Brief information about the «Training Mode»
Training mode consists of 3 stages.
Each stage takes 2 weeks.
In one training you will do 6 approaches (3 approaches you do GC «Iron Forearm» and 3 approaches of GC «The Power of Zeus»)
1 Stage: "Adaptation period" (duration of this stage is 2 weeks).
Do exercises 3 times a week (Example: Mon, Wed, Fri).
In one workout, do six approaches. (3 approaches of GC "Iron Forearm" and 3 approaches of GC "The Power of Zeus").
The first two approaches do exercises / swings in warm-up mode, the other four in speed mode.
Each exercise of the complex, perform 6 swings each.
The first stage is allowed to breathe freely, not observing the correct mode of breathing.
Your primary goal is to focus on the correctness of the execution of the swings, watch the position of the hands, feet and posture.
2 Stage. "Beginner level". (duration of this stage is 2 weeks).
In the second stage, we increase the number of workouts, now you do the exercises 5 times a week (Example: Mon, Tues, Wed, Thurs, Fri)
In one workout, do six approaches. (3 approaches of GC "Iron Forearm" and 3 approaches of GC "The Power of Zeus").
The first two approaches do exercises / swings in warm-up mode, the other four in speed mode.
Each exercise you do for 6 swings.
In the second stage of training we learn how to breathe properly, this is very important! Now, during the exercise, we are using the "Tidal Breathing Rhythms" (TBR) method.
3 Stage: "Advanced level" (duration of this stage is 2 weeks).
Do exercises 5 times a week (For example: Mon, Tues, Wed, Thurs, Fri)
In one workout, do six approaches. (3 approaches of GC "Iron Forearm" and 3 approaches of GC "The Power of Zeus").
The first two approaches do exercises / swings in warm-up mode, the other four in speed mode.
But now every exercise you do for 12 swings. If you find it hard to do exercises with 12 swings, you can return to the "second stage" training mode. Or try all six approaches to perform in warm-up mode, without accelerations.
Watch your breath. Observe the "Tidal Breathing Rhythms" (TBR) method. If you find it hard to breathe during the performance of 12 swings, then go back to the "second stage" training mode.
ATTENTION: Do not increase the number of swings from 6 to 12 unless you have learned to breathe properly. Stay on the 2nd stage of training until your muscles and breathing system are strong.
IF YOU DO NOT KNOW THE TECHNIQUE FOR PERFORMING THIS METHOD, PLEASE TAKE THE TRAINING HERE.
PRACTICE DIRECT PUNCH
Run for 1 minute
- Rest 10 seconds -
Run for 50 seconds