The other day I walked into the new big-box gym that I’ve been working out at and witnessed a ghastly sight…
A 30-something guy who looked to be in reasonable shape but was probably a fat loss client was working with one of the Stock Trainers at the gym. You know, the beefy guy who makes workouts up as he goes and who’s only jobs are to count your reps, provide an occasional motivational quote (“ALL YOU”) and maybe a spot or two.
Anyway these guys were chatting and then started doing something more ridiculous than Chael Sonnen calling himself the champ and carrying around a replica UFC belt.
Now picture this: the Stock Trainer instructed his client to get up on a BOSU ball (uh oh), handed him a set of dumbbells (come on) and made him do a simulataneous squat and side raise (please god stop the madness)!
Why? Why!?! WHY!!!!
What the hell are you trying to do with this exercise?
Let me play devil’s advocate for a second and consider the possibilities:
POSSIBLE REASONING #1: increase fat burning by increasing the metabolic load due to the combination of 2 exercises with standing on a BOSU ball which activates more stabilizer muscles
WHY THIS IS RETARDED: the limiting strength factor here is the amount of weight you can side raise, so the legs and hips (the much bigger muscles) aren’t stimulated at all. While standing on a BOSU does increase stabilizer muscle activation, doing so also decreases prime mover muscle activation and the prime movers (quads, glutes) are much bigger and will burn much more fat than the teensy-weensy little stabilizers.
BETTER WAY: do a set of heavy squats supersetted with side raises. Then stand on 1 leg with your eyes closed during your rest time. Some things aren’t better combined, like blending together your dinner of steak, potatoes and broccoli.
POSSIBLE REASONING #2: standing on a BOSU while performing different moves will improve balance and what’s wrong with working on balance once in a while?
WHY THIS IS RETARDED: unless you’re training to be the seal who balances on a ball while balancing a ball on his nose, or you are a surfer or skateboarder, this is completely non-functional for your task.
BETTER WAY: look at the needs of the individual and choose the balance exercises most appropriate for those needs.
Now here’s where we get into some meat…
Balance is specific to the environment and is a reaction or reflex that keeps you still.
Unless you’re trying to play a statue, balance is a dynamic event.
It’s like trying to drive straight – when you’re first learning, you take the grip of death on the wheel and try to lock it in straight. But once you learn to relax, you realize that it’s about making little adjustments as you go.
That’s what balance is all about – your ability to make little adjustments to stay on track.
There are 2 main types of balance to train: righting reflexes and tilting reflexes.
A righting reflex is what you need when standing on one foot with your eyes closed.
A tilting reflex is what you need when the ground is moving under you and you’ve got to adjust to it to stay balanced, like in surfing or skateboarding (or being a circus seal).
In MMA and most sports, righting reflexes are what you need to be balanced.
Now when you want to work on balance, you can focus on your specific needs and in the case of MMA: righting reflexes. So that means you have no need ever to stand on a BOSU ball or wobble board (unless it’s a rehab type situation).
There are also 2 types of righting reflexes you can train: static and dynamic.
A static righting reflex is when you’re standing in one place and have to keep your balance, like if you’re standing over a guy on his back trying to ground and pound him out while he’s trying to throw you off balance and get you to the ground.
Here’s an example of a good exercise to train your static righting reflex (I can’t believe how old this video seems LOL):
Here’s a drill that you can do that will help with your dynamic righting reflex, and possibly help you be a little quicker and more nimble on your feet:
[flv:http://ericwongmma.com/videos/x-drill-2-foot-180.flv 640 360]
[More Info on the 6 Components of Quickness for MMA Here]
So there you have the “Truth about Balance” training…
Unless you’re a surfer, skateboarder, or circus seal in training, stay off the BOSU and focus on the specific exercises and drills that will improve your skills where it matters – in the cage and on the mats.
PEACE
Eric
P.S. Please hit “Like” to stop the madness and spread the good word.
[sharebox5_no_text]