I was watching an episode of Top Gear (for those that don’t know, it’s a UK-based tv show featuring super cars, luxury cars, etc). On the show, the hosts were given a challenge – to make a regular car A (Renault) go as fast as sports car B (Mitsubishi) around the track, with a budget of 8K and 48 hours.
Given those restrictions, the hosts had to determine what modifications were quick and got the most bang for their buck. Initially, the first instinct is MORE POWER..but realistically they couldn’t do it due to the constraints of budget and time. They decided to switch to high performance brake pads so that you could brake later for the turns. Next they added performance tires so that they can stick to the road better and push off the ground and handle the turns. They also reduced the weight by removing all the chairs and replacing with sport performance models. Finally, they gave the engine a good tune up/regular maintenance. With these simple mods, they were able to shave off 10+ seconds!
It was interesting to see such quick mods make such a difference! They didn’t really do anything crazy like add a new engine or NOS to the system. They kept it relatively simple, using common sense.
The same idea, I thought, can be applied to punching power. Generally, we assume that in order to add more boom to our punches that we should crank up the weight training or start hitting the heavy bag even harder. What if there are some lower key modifications we can add to our training or to our technique/conditioning that can help give us some added boom?
1) Much like a tune up, how about just getting in shape and eating healthy? Getting your body in overall shape (and weight) can help decrease the overall load that our body has to carry and can increase endurance required for repeated firing of the muscles during punching. Proper nutrition will also ensure strong bones and lubricated joints.
2) Conditioning of the wrists and hand – I’m not saying that you should bash your hand into the wall bag. But a simple drill like holding the pushup position on your fists for 30 seconds can start training your wrists for proper alignment and hold a significant amount of force. This will start sending the signals to your body as to what’s required to maintain such a force, let alone a punch. Too much horse power (really fast punch or strong muscles) might be too much to handle (whether it’s for a car or for your wrists). In essence, your wrist becomes the limiting factor in how much force you can throw out there.
3) Grip – connecting yourself to the ground is essential when trying to stay planted to really throw a punch. Good shoes may help. But more importantly, proper body alignment from fist to ground would be essential. Take lots of time to train this – the power of the punch is proportional to this connection. An intimidating chest and huge arms is useless when it has nothing to “push against”.
4) Flexibility – in wing tsun, it’s a given that you should be stretching your tendons and ligaments. But don’t ignore the major muscle groups too – chest, back, triceps, biceps and shoulders. The greater the range of motion, the more room for boom in your punches.
Adding a bit of each of these to your repertoire might result in some decent gains after a year or so. Every bit helps, and it’s not particularly demanding.
Until then.
Sunday, July 5, 2009
Thursday, July 2, 2009
Your Own Enemy
The chain punch is probably one of the most distinguishing offensive weapon that defines wing chun. It’s all about trading the one hit knock-out for rapid fire attacks that over whelm the senses of the attacker. To some, that’s a drawback, to others, this is the advantage. Either case, there is something that is usually over-looked:
Lactic acid buildup. Because chain punches are fired at such a fast rate, it can be seen as an anaerobic attack. Unlike your typical 1-2 combo, it’s also much more difficult to time the breathing with chain punches to minimize the anaerobic effect. What does this all mean? Well, your muscles get sore, tense and motion is restricted – pretty much countering every concept that defines wing chun. When the lactic acid builds up, you can feel your muscles swell. The problem then becomes the inability to relax, so your range of motion decreases. Arms get stiff, and your chain punches turn more into rabbit punches. Not what we want.
There is no real “cure” for lactic acid buildup. Especially, during a scuffle. Conditioning can help. Generally, you increase your muscle’s threshold via conditioning (endurance training), to lactic acid buildup. But, depending on how long the scuffle is, eventually lactic acid will build up. Especially, again, since wing chun favours the chain punch.
The other aspect, with respect to conditioning, is that in a street fight, the adrenaline rush is on a grander scale (in my opinion) than, say a sparring match or, at least in a controlled setting. Especially, say in a surprise attack scenario. Adrenaline becomes your enemy. Yes, it will help you move faster, stronger and feel less pain, but it will also increase the lactic acid build up as well. Let alone, take your body to a different level of exhaustion. Yes, conditioning may play role in minimizing this, but the adrenaline reaction is something that is hard to mimic, in particular a street fight scenario.
What does this mean? It means our window of opportunity is small even for well conditioned folks. It means that we don’t want fights to last that long. It means, we should get the heck out of that situation as fast as we can. It also means that conditioning is something we can’t ignore – it must be trained at the endurance level and at a stress-exposure level.
Many argue that sparring or tournament/cage fighting is the closest thing you can do safely to replicate this. I think that generally, this is true. But after a certain number of fights in this setting, some do become acclimated to the setting and the environment should be changed.
For those that can’t or don’t spar or cage fight, you’ll have to find ways to replicate stress-exposure. I’m sorry, but performing lap-sao punch fast is not going to do much for you.
Although it may take practice and a creative imagination, you can replicate stress conditions through the mind. Picture an attacker with a knife. Picture your worst enemy before you. Etc etc. It’s mentally exhausting, but you’ll find yourself shaking, roaring to go. You’ll also realize that you might get your ass whipped even more easily, but that’s ok – now you know…and now you know what you need to do.
Until then.
Lactic acid buildup. Because chain punches are fired at such a fast rate, it can be seen as an anaerobic attack. Unlike your typical 1-2 combo, it’s also much more difficult to time the breathing with chain punches to minimize the anaerobic effect. What does this all mean? Well, your muscles get sore, tense and motion is restricted – pretty much countering every concept that defines wing chun. When the lactic acid builds up, you can feel your muscles swell. The problem then becomes the inability to relax, so your range of motion decreases. Arms get stiff, and your chain punches turn more into rabbit punches. Not what we want.
There is no real “cure” for lactic acid buildup. Especially, during a scuffle. Conditioning can help. Generally, you increase your muscle’s threshold via conditioning (endurance training), to lactic acid buildup. But, depending on how long the scuffle is, eventually lactic acid will build up. Especially, again, since wing chun favours the chain punch.
The other aspect, with respect to conditioning, is that in a street fight, the adrenaline rush is on a grander scale (in my opinion) than, say a sparring match or, at least in a controlled setting. Especially, say in a surprise attack scenario. Adrenaline becomes your enemy. Yes, it will help you move faster, stronger and feel less pain, but it will also increase the lactic acid build up as well. Let alone, take your body to a different level of exhaustion. Yes, conditioning may play role in minimizing this, but the adrenaline reaction is something that is hard to mimic, in particular a street fight scenario.
What does this mean? It means our window of opportunity is small even for well conditioned folks. It means that we don’t want fights to last that long. It means, we should get the heck out of that situation as fast as we can. It also means that conditioning is something we can’t ignore – it must be trained at the endurance level and at a stress-exposure level.
Many argue that sparring or tournament/cage fighting is the closest thing you can do safely to replicate this. I think that generally, this is true. But after a certain number of fights in this setting, some do become acclimated to the setting and the environment should be changed.
For those that can’t or don’t spar or cage fight, you’ll have to find ways to replicate stress-exposure. I’m sorry, but performing lap-sao punch fast is not going to do much for you.
Although it may take practice and a creative imagination, you can replicate stress conditions through the mind. Picture an attacker with a knife. Picture your worst enemy before you. Etc etc. It’s mentally exhausting, but you’ll find yourself shaking, roaring to go. You’ll also realize that you might get your ass whipped even more easily, but that’s ok – now you know…and now you know what you need to do.
Until then.
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