In fact, we’d classify this as no man’s land training. ![]() We have a clear focus for the exercise we are using.īut what’s the goal for Khan? It’s actually hard to tell… ![]() And we do it to induce peripheral (that is cellular and neuromuscular) adaptations that have a beneficial effect on aerobic metabolism and force production. Except we perform sprint interval training – a whole body all-out effort (Not one that’s localised to the upper body). We do this kind of training with our boxers. It appears that he’s performing some kind of pulling action for 30 s against some unknown resistance but it looks pretty tough for him so let’s classify it as ‘local (as in upper body) maximal efforts’. ![]() In the video, we see Khan performing, what’s described as ‘upper body conditioning’ for ‘the guns’. However, we are not able to say how much of this is functional without looking at muscle mass distribution and body fat analysis. Khan’s trunk / core seems to be much thicker, this is a good thing as trunk mass in the biggest contributor to punching force. If this is not achievable, Khan’s fast hands will slow down. Making the arm heavier would mean that the body would have to produce more force to achieve the same hand speed. So, looking at the picture above and analysing his training, it seems that Khan has focussed on bulking up his arms and shoulders. We do not have access to Khan’s anthropometric profile so we have to make assumptions based on observation. Too many reps can reduce velocity or activation high-threshold motor units due to fatigue. Research suggests that 3-5 reps is optimal training for strength and speed adaptations. This can make Khan’s muscles bigger, but not faster and stronger. However, this may recruit low-threshold motor units due to the low load and extended time under tension. This is due to the low external load does not encourage maximal force production.Īlso, Khan is performing 10-12 repetitions for each exercise, which can be beneficial for muscular hypertrophy. However, the ability to make optimal strength and speed gains are quite limited in comparison to traditional strength training. These are often used to encourage speed throughout the movement and are becoming more popular in S&C facilities. In the video, Khan uses a Keiser Air Resistance Machine. If we put on too much mass around the arms, our punches could become slower (explained below).
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