explosive lunge?

[Lion]

I'm looking for exercises to build an explosive lunge. I've heard
recommendations of squats, squats in a fencing stance, drumming, and
repeated lunges. Does anyone sware by one of these over the others or
have other exercises to suggest?

[Zebee Johnstone]

In rec.sport.fencing on 19 Jan 2004 12:28:17 -0800
Lion <apaul@comcast.net> wrote:
> I'm looking for exercises to build an explosive lunge. I've heard
> recommendations of squats, squats in a fencing stance, drumming, and
> repeated lunges. Does anyone sware by one of these over the others or
> have other exercises to suggest?

My fencing master is very insistent on "push with the back leg".

Squats and other weight training will build the muscle, but only lunging
correctly will get you using it properly. Just lunging won't work, you
have to push with that back leg to get the speed, so you have to
practice that.

Get someone to watch you lunge, looking for that snap of the back
leg. They will probably need to see someone who does have that snap so
they know what it looks like but once they do, they can then see if you
are doing it or not.

Give them a "clicker", something that makes a sharp quick recognisable
noise. Then when they see you are pushing, they make the click sound.
THey can say "yes" as soon as they see the leg snap, but something in
the hand that just takes a quick finger movement to make the noise is
easier.

THe trick with that is you get the feedback as soon as the right
movement is done, and nothing if it's not. Positive reinforcement is
one of the most effective training methods. The watcher has to click
*as soon as* you are doing the right thing, ideally it should sound
before the front foot lands. You need to associate the sound with the
right part of the lunge.

Another trick is broken time, varying the speed of the lunge. Start
lunging normally, then try to increase the speed about half way through.
Think "push bloody hard.. now!". You have to push hard with the back
leg to do that. Being able to vary the speed is a sneaky trick to foul
up your opponent's timing.

Zebee

--
Zebee Johnstone (zebee@zip.com.au), proud holder of
aus.motorcycles Poser Permit #1.
"Motorcycles are like peanuts... who can stop at just one?"

[Amy & Joseph Kormann]

Lion wrote:

>I'm looking for exercises to build an explosive lunge. I've heard
>recommendations of squats, squats in a fencing stance, drumming, and
>repeated lunges. Does anyone sware by one of these over the others or
>have other exercises to suggest?
>
>
My gym has a weight machine with adjustable arms that connect to a
hand-grip. I put the arm towards the bottom and do various lunges
holding the hand-grip in my weapon-hand (I do both sides for symmetry).
I also turn to face the machine so I raise the weights when I recover,
not just during the lunge. Make sure you do the lunges correctly - as is
often noted, if you practice wrong, you'll do it wrong.

--
Amy and Joseph Kormann

[Richard Hertz]

You should investigate some physiology and strength training sources. By
all means practice (and practice correctly) the lunges. I would focus more
on correct form when doing lunges.

There is a ratio between "fast-twitch" and slow-twitch muscles in people. I
believe the current research has shown that some people are more inclined to
build fast twitch over the other and vice-versa.

Do not do squats or lunges with heavy weights - you will build up muscle
mass with a higher ratio of slower twitch muscle.

Practicing footwork slowly, doing it with exceptional balance, then
progressing to faster tempo is probably the best way to get your "explosive"
lunge. I think much of the issue could be the matter of always being ready
to move forward, backwards, or lunging. This means you must be
well-balanced, and that seems to me to require excellently executed
footwork.

A sloppy fast lunge that is telegraphed is not going to take you far. A
smooth, surprisingly timed and unexpected lunge will serve you well.



"Lion" <apaul@comcast.net> wrote in message
news:b5d27558.0401191228.29152f9e@posting.google.c om...
> I'm looking for exercises to build an explosive lunge. I've heard
> recommendations of squats, squats in a fencing stance, drumming, and
> repeated lunges. Does anyone sware by one of these over the others or
> have other exercises to suggest?

[jedeash]

You must be "en garde", but very low (you almost sit) and with both feets
very close
then make a lunge.

"Lion" <apaul@comcast.net> a écrit dans le message de
news:b5d27558.0401191228.29152f9e@posting.google.c om...
> I'm looking for exercises to build an explosive lunge. I've heard
> recommendations of squats, squats in a fencing stance, drumming, and
> repeated lunges. Does anyone sware by one of these over the others or
> have other exercises to suggest?

[Harlan Harris]

apaul@comcast.net (Lion) wrote in
news:b5d27558.0401191228.29152f9e@posting.google.c om:

> I'm looking for exercises to build an explosive lunge. I've heard
> recommendations of squats, squats in a fencing stance, drumming, and
> repeated lunges. Does anyone sware by one of these over the others or
> have other exercises to suggest?

Repeated hard fast lunges allowing your back foot to slide is good
practice.

I've also done squat-jumps. In those, start in a fencing stance, go down
to a squat, then jump up into the air from there. Repeat. Be careful if
you have troubles with your knees!

For quick recoveries, try doing lunges with jump recoveries. From the
lunge, push off hard with your front leg, so that you jump backwards, and
land in a normal en-garde stance. A dozen or so jump lunges (ballestras)
with jump recoveries wipes me completely out...

In general, plyometric exercises are best for fencing, not weight
training. So, do clap push-ups instead of slow push-ups...

-Harlan