Anyone know how to do dynamic tension?

[Tigerwarrior]

I want to start doing dynamic tension workouts. Only problem I don't know how to do them. I'm not really talking atlas style stuff, more of kung fu style stuff. I hear this is the best way to improve the power and speed of your techniques. I learned one exercise online, but honestly not many people are talking about this form of training anymore. I saw Harry wong had a pt2 video on YouTube, but I think I need pt1 before I watch that one. I didn't really see much instruction on the techniques he showed just demonstrations. I also know he has a book. Anyone here do these types of exercises? I've looked for part 1 of his videos but good luck finding one, and if you do expect to pay tons. I might just get the book.

 

[Monkey Turned Wolf]

Easiest way I've found to do it is to visualize what's happening, rather than trying to understand what exactly your muscles are doing. Imagine that when you are pushing, there's something fighting you the whole time. If you're pushing out, you're pushing a wall that's trying to close in on you. If you're doing a downward motion, there's a stone slab that you're trying to slowly, with force, push back down. As you imagine it, your body should create the resistance needed to push against.

 

[Gyakuto]

‘Dynamic Tension’ by Harry Wong might be a good place to start.

The fact there’s so little literature about it or indeed mention of it in the ‘exercise literature’, suggests it might be of limited use and efficacy.

 

[Prince_Alarming]

You can make a good start by doing seishan 3 times a day. There's 'dynamic tension' in the first three slow blocks and punches. You can also do it to an extent in pinan godan. However, I'm very, very sceptical about it personally.

 

[isshinryuronin]

The arms utilize dynamic tension in the goju and isshinryu versions of sanchin kata and to a lesser extent, seiunchin kata. The heavy breathing need not accompany it. Checking those out on youtube may be illustrative for you.

I hear this is the best way to improve the power and speed of your techniques.

I don't think it helps with speed at all. Definitely works the arms and a bit of shoulders.

If you're doing a downward motion, there's a stone slab that you're trying to slowly, with force, push back down. As you imagine it, your body should create the resistance needed to push against.

This is a good description of the feeling of it, but you don't need to imagine it. Just concentrate on the physical technique.

it might be of limited use and efficacy.

Dynamic tension was a big part of my first few years of training. We would go thru our blocks and strikes utilizing it, then do them with speed with no tension or power, then with full power, etc. By practicing all the different physical aspects of the techniques separately and in various combinations it was felt overall performance in technique execution would benefit.

I couldn't tell you exactly what type of strength benefit dynamic tension provides, though the physical (and mental) concentration on a single move sure felt like something was being developed.

 

[Gyakuto]

You’d be better off progressively lifting weights at 60-80% of you one rep max, a couple of times a week! Squats, bench press, deadlift, bent over barbell rows.

 

[Prince_Alarming]

Or even being a lone madman like me and doing Turkish getups, pushups and ab wheel rollouts with the occasional deadlifting session

 

[JowGaWolf]

You’d be better off progressively lifting weights at 60-80% of you one rep max, a couple of times a week! Squats, bench press, deadlift, bent over barbell rows.

Martial Arts dynamic tension exercises have a greater range of motion than what you suggest. You also don't have to worry about working muscles that aren't greatly involved. If I do your example with a jab punch then most of my energy will go into lifting my arm so it can remain horizontal during the extension of the punch. With dynamic tension I can better maintain that forward energy for the punch. You can also manage the tension easier either adding more or less as needed.

I'm not saying the other exercise doesn't have benefits. I'm just pointing out the differences. Sometimes there are exercises that seem the same but they aren't

 

[Monkey Turned Wolf]

This is a good description of the feeling of it, but you don't need to imagine it. Just concentrate on the physical technique.

True for some, not for all. Some need to imagine it and visualize to be able to understand how the technique works. Once they're body understands, there's no need to imagine it, but for some that first bit helps.

 

[Kung Fu Wang]

Tere are 2 different ways to look at dynamic tension training.

You train to

- develop muscle in general.
- enhance a particular skill.

1. Enhance strong grip:

- Use your right hand to grab on your left wrist (with right hand tiger mouth facing to your left hand).
- Twist your left arm against your right thumb.

2. Enhance strong kick:

- Put the ball of your foot against a wall.
- Use your body to push your foot against the wall.
- Make sure your body line up as a unit.