MightyBands, home gym system

Sunday, February 3, 2013

Punching Power Workout Underway...

As part of my new year resolutions, I’m in the works of developing a new workout program for myself of which is designed to help increase punching power.  The plan is to start March 1st.

It is going to take some time to come up with the program as well as additional weeks for trial and error as I adjust into it.  The program will be designed to accommodate the following goals:

·         Tone up/lean out
·         Maintain muscle (if you’ve never worked out, then it will build muscle)
·         Increase punching power

The last point, increasing punching power, is not an easy task. Personally, conventional workout exercises are not really geared to increase punching power. In my opinion, I don’t even think one needs to lift weights to increase their punching power or punching effectiveness. That said, however, once your timing, positioning, angles, etc are figured out, then adding resistance training will add to your punch. 

The goal of this is to create a workout that complements punching.

(And yes, I know it’s been debated to death in boxing/martial art circles whether weight training is good for punching or not. I can tell you right now that the plan is not designed to make you into a muscle monster or slow you down, stiffen you up, etc )

Personally, I enjoy working out. I find it helps break the monotony of the office lifestyle and it conditions your body differently than say wing chun, karate, etc ..it also has an aesthetic appeal too.  Why not create a plan that provides the benefit of working out with the side effect of increasing your punching power?

Punching is a different type of action with a very specific result – knock out power. The very nature of weight training makes it difficult to replicate exercises that specifically train punching power.  That said, it doesn’t mean that they could not complement each other. Here are my observations for effective punching power so far:

We know this equation: force = mass x acceleration.  Also, power = rate at which work is being done.

·         What this tells us is we need to increase the speed of our punch to increase force and power (explosive action). Also means we could increase mass (build some muscle)

·         Kinetic linking is just a scientific term for being able to connect the force generated from the ground (your legs), through to your torso, then to your arms and then to the fist and target.

o        With this in mind, we want to be able to generate significant force from the ground (eg. strong explosive muscle action from the legs) and efficiently carry all that energy into our arms. 

o        I emphasize the word efficiently because if you can link 100% of the energy your legs generate into your punch, you will have one hell of a punch vs. a guy who can squat heavy weights but can only link 25% of that energy into their punch.

o        The idea of kinetic linking is very important in wing chun, kung fu, etc…they just use different terms for it (eg. chi, fa-jing, etc).

o        Think about it, the more efficiently you can link your energy from the ground/legs..then really, you don’t need to ‘punch hard’. You kind of just have to “touch” the other guy in a sense. In other words, you don’t need big arms/shoulders and you can throw relaxed punches that have knockout power.

·         We don’t want to ‘push-punch’, we want to ‘whip-punch’.  We want to be as relaxed as possible as we throw the punch and add in forms practice.

·         Conditioning of opposing muscles. Back muscles, rear deltoids, biceps, although not used during the punch, are responsible for bringing the hands back and also fatigue quickest which affect our subsequent punch delivery.  These muscles are also used for other grabs, holds, and actions beyond just punching.

·         We also want to condition our small muscles, joints, ligaments and fists.  A chain is only as strong as its weakest link. We should take some time to focus on the small stuff.

·         At the end of the day, if you want to be a powerful puncher, you just gotta hit stuff.

Have I missed anything?  I have to account for all these points above while I create the workout plan.  I do want you guys to try the workout plan with me. Share your thoughts, experience.  If you’re a newbie to working out, the plan can be tailored to your fitness level, but I’m creating this plan with my current fitness level in mind.  I will let you know how to tailor it to your fitness level when I have more details figured out.
One final note – having good punching power does not mean that you’ll be a good fighter.

Until then.

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