Essential Attributes: POWER

Joined : 23 Aug 2007 Posts : 43

One aspect I had in mind is the problem of overtravel. Most people I've seen who utilize boxing-style body mechanics to throw power shots end up overcommitting severely, especially under stress. If every shot hits and causes telling damage, well, cool. However, when they miss, they often end up off-balance and very vulnerable to the attacks of others. At the very least, it takes them a certain amount of time and a lot of energy to recover after missing a hard shot. (Hence the boxing wisdom that the best way to tire out your opponent is to make him miss.)

I'm certainly not saying that everyone has this problem, but I believe it's prevalent, and may be due partly to having to penetrate inches of foam to have an effect in training (requiring a very long release of power and momentum, rather than the short, sudden penetration that is optimum in many cases), and partly to wrong ideas about intended effects while hitting the heavy bag and other non-human equipment.

Age : 35 Joined : 30 Aug 2007 Posts : 21

Subject: Re: Essential Attributes: POWER Wed Nov 28, 2007 11:46 am

Hi Everyone,
What are the body mechanics you've found work optimally for you in generating knockout power in your strikes? Here's my list to get things rolling...

1. Trigger Step
2. Head Drive/Alignment
3. Spinal Alignment
4. Leg Flexion
5. Striking Side Foot Pivot
6. Stabilizing Side Foot "Grip"
7. Hip Whip
8. Shoulder Recoil
9. Shoulder Drive/Shrug
10. Hand Drive
11. Foot Drive-Through
12. Short/Sharp Exhalation
13. Simultaneous "Push"/"Pull" Action
14. "Gouging" Follow-Through
15. "Pulling" Retraction
16. INTENTION

Note: Some of these movements are done (and listed) in sequential order and some are done simultaneously. There are some I don't put too much emphasis on.

There are six in particular on my list that I focus on more than the others. Now, I'm purposely not elaborating on anything else until you guys share your thoughts first. Don't mean to leave you hanging, but I don't want to detract or discourage others from sharing their viewpoints and experiences. Instead, I'm hoping to encourage participation as I'm eager to learn from you guys too...

Anyway, I'm looking forward to your lists. I'll ask for explanations afterwards... Wink

Take Care,
Lito
_________________
The essence of true love is purposeful effort.

True happiness is attained through fidelity to a worthy purpose.

Winners take chances and perceive pressure as a privilege.

Whatever you believe, it's true.

Subject: Re: Essential Attributes: POWER Sun Jan 13, 2008 7:39 pm

Hi Everyone,
Here are some recommendations I dispensed to a newbie to boxing (an art/a sport near and dear to my heart). They are applicable here.

While specifically directed to boxing, my suggestions can be adapted to any strike for street and/or sport. For instance, if you're a palm guy like me, replace "punch" wherever I use it and replace with "palm strike." Wink

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There are many things you can do to improve your punching power. Here are some suggestions...

1) First and foremost, master the proper body mechanics of the punches you want to improve upon. Having impeccable form is the foundation upon which functional power is built on. With that, find a good coach and have him teach you the proper form, the proper body mechanics. To see what I'm talking about in the written word, check out "The straight right hand" thread on page two of this forum. You can also supplement this with boxing instructional videos. Go the the Title, Ringside, and Everlast websites to check out what they have available.

2) Once you have learned and ingrained the proper body mechanics, apply the law of specificity and start punching the heavy bag with power in mind. Start off by concentrating on single shots. Isolate each punch (i.e. left jab, straight right, left hook, right hook, left uppercut, right uppercut, and overhand right) and do lots of single shot repetitions with impeccable form and violent intent. There are many training schemes you can use, but suffice it to say for now, just put in the "flight time" and do your reps in a strict, disciplined, and an "each shot stands on its own" manner. In the beginning, I'd say do at least 20 reps of each punch

When you are doing single punch power training, don't just mindlessly and quickly bang out the reps. Do each one as if it were your last, meaning execute each one with purpose and commitment. In the beginning, I'd suggest doing at least 20 reps of each punch. If limited training time is a concern, focus on two punches per workout.

After spending an ample amount of time drilling single shots for power, expand your power training regime and start doing double shots (i.e. one-twos, two-punch combos). Some tried-and-true two-punch combos you can work on in this area are: the ol' one-two>left jab-straight right hand, left jab-overhand right, straight right hand-left jab, left hook-straight right hand, straight right hand-left hook, left hook-right hook, right hook-left hook, left hook-right uppercut, and right uppercut-left hook. These are but a few; you can generally put together any two punches together in a two-punch combo. Play around with the punches and find out what "fits" you. Oh, another thing, vary the rhythm used. There are two basic rhythms associated with two-punch combos; they are "1,2" (i,e. bang, bang) and "1-2" (i.e. bang and bang). In both cases, for power's sake, execute both punches with as much force as possible. In terms of rep schemes and such, I recommend the same as above, at least 20 focused reps of each two-punch combo you desire to work on.

Single-punch and double-punch power-focused training on the heavy bag are, in my opinion, the two best ways to isolate and specifically improve your punching power. Along these lines, if possible, use heavy bags of differing weights and densities to vary the contact and resistance feel. Now, if you want or can have only one heavy bag, I'd recommend a firm one that weighs in the vicinity of 80 to 100 lbs.

3) An excellent supplemental exercise you can use is "punch isometrics." Take any punch, let say in this instance, the left hook and place your left fist against a wall in left hook form impact-position and isometrically press the wall in this position for six seconds (exhaling as you do so). The mentality to have while doing this is imagining/visualizing that you are moving the wall. Do this exercise with each punch in your a**e in at least three different positions (i.e. beginning, middle, end positions). As far as reps are concerned, the minimum is 3 reps in each of the three positions per punch. Be advised, if you have hypertension problems (i.e. high blood pressure) this exercise might be contraindicated for you (i.e. it might not be good for you).

There are various ways to manipulate punch isometrics. You can do them in varying time schemes, rhythms, and positions. Play around with the concept and I'm sure you'll come up with the different ways.

4) Another excellent supplemental exercise is to use a cable pulley weight stack and performing punch-specific maneuvers in sets/reps. For example, let's take the left hook again; adjust the cable pulley level at shoulder and/or head height, set the weight stack at a weight that gives good resistance but allows the maintenance of good form movement, grab the pulley handle in a vertical fist position, stand in left hook ready position, and throw a fast but controlled left hook with cable pulley in hand for reps (remember to exhale upon exertion). I recommend two to three sets of 8-12 reps for each punch.

Anyway, these are my recommendations. I hope they help you out. Take care...

Best Regards,
Lito
_________________
The essence of true love is purposeful effort.

True happiness is attained through fidelity to a worthy purpose.

Winners take chances and perceive pressure as a privilege.

Whatever you believe, it's true.

Joined : 24 Oct 2007 Posts : 56

I have also used medicine balls for punching power. I use one of the smaller, rubber balls that weigh enough for resistance but are small enough to manage (basketball size). I will stand facing a brick or concrete wall and use the mechanics of the punch to throw the ball against the wall. I stand close enough so it bounces back to me at eh same height, and I can go right into the motion again (plyometric).

Joined : 17 Mar 2008 Posts : 22

Hi Liteoof Tho,
Excellent info by the way thank. Having recently been on Geoff Thompsons masterclass we were given homework 30,000 punches following a set format. I only managed 17,000, my question is having completed this task i have found that every now and then i get a shooting pain in my wrist which hurts like hell. I have watched closely when this happens and in my opinion i do have correct alingment. Do you train at all to strengthen the wrist i think maybe i am putting a bit more power through my wrist and it does not like it.
Any thoughts would be appreciated

Thanks
Dave

Subject: Re: Essential Attributes: POWER Thu Mar 20, 2008 2:12 pm

Hi Dave

I'm no expert but my opinion is that you cannot jump from a normal workout to suddenly doing 1,000's of anything, that is just too much of an over load too quick, you have to build up to this type of workout, also if you do huge numbers of punches in a session your alignment will fail on several of them as fatigue creeps in, it only takes pain on one or two strikes to trigger a neurological response which will lead you to unconsciously protect the wrist by altering your delivery and power.

Consider the reason that Geoff will have given you this task, he once told me that the best way to develop a really good punch was to do thousands of punches on the bag and my body would find it's own way but he did not suggest that I should do them all at once, I believe the task that he has given you lads is to help your body find the way that best suits you, if it is hurting your wrist then it's not a good way for you to continue.

You guys have one month between sessions with Geoff, I would suggest building up slowly adding a few punches each day until you reach your target and dont forget to add a few rest days along the way, the body needs time to repair itself.

Alan

Subject: Re: Essential Attributes: POWER Thu Mar 20, 2008 3:23 pm

Hi Dave,
Alan's answer is spot-on; nothing more to add. We're such good friends that he telepathically read my mind and wrote what I would have written. Wink

Take Care,
Lito
_________________
The essence of true love is purposeful effort.

True happiness is attained through fidelity to a worthy purpose.

Winners take chances and perceive pressure as a privilege.

Whatever you believe, it's true.

Joined : 17 Mar 2008 Posts : 22

Thanks guys,
The punches are not all full out power when i do them (otherwise i would have to type with my nose). I come from a wing tsun background and i have found that my fist is more vertical than horizontal and this helps alot.
Some good info though so thanks again

Dave

Subject: Re: Essential Attributes: POWER Fri Mar 21, 2008 10:42 am

Hi Dave,
Have you ever thought of switching or, at least, trying out palm heels in place of fists. They might work out better for you after your wrists heal up. Give 'em a try. Anything you can do with fists, you can do with palms. I've never had any problems with my hands or wrists since switching from fists to palms back in 1988.

Oh, as far as Geoff's concerned, he won't mind if you try them and make a switch, if you prefer them. While he partial to fists, he's open-minded to whatever works for the individual as long as it's pressure tested. Remember the fists or palms are simply conduits/tools that transmit/impart your bodily force into an opponent through ballistic means. I was a student of Geoff's and am a Senior Instructor/Coach in his Real Combat System and he knows I'm a full-on palm guy when it comes to head shots.

Anyway, rest your wrists, allowing them to heal, before you start with your striking practice again (whether with fists or palms). Ice them frequently (five to 20 minutes at a time) and take an anti-inflammatory such as ibuprofin (aka Advil or Motrin) or Naproxin (aka Alleve). If you do this, your wrists should be fine in a couple of weeks.

Take Care,
Lito
_________________
The essence of true love is purposeful effort.

True happiness is attained through fidelity to a worthy purpose.

Winners take chances and perceive pressure as a privilege.

Whatever you believe, it's true.

Joined : 17 Mar 2008 Posts : 22

Lito,
Your right mate your a bloody mind reader. I love palm shots being a wing tsun guy i train on a wooden dummy all you can use on that is palm shots. I just wanted to improve my hands (punching). I have started doing push ups on a vertical fist and rolling backwards and forwards on my fists just to improve my wrist. The ice tips is a must after every session i have a 3.3hr drive home and at times i have to steer with my nose and knees Smile

.
Good info thanks again

Dave

Joined : 08 Apr 2008 Posts : 27 Location : Riverside ,CA

Alan wrote "What do you think about pre-tiring the muscles, it's impossible to exactly replicate the adrenalin effect of a real confrontation in training, what I am getting at is this, it's one thing to develop power on the bag or pads but is that feeling going to be the same when you know that your life is on the line or if you are having a shoot day, choked up with a bad cold or got some emotional problems clogging up your head." I have mixed feelings about this. On one hand I see the sense in training this way. On the other hand will you install bad habits by training sloppy. I think that it is better to practice fresh and concentrate on perfect body mechanics. As to the first post, I think good body mechanics are the key to having a powerful strike. Rusty told me to think that my hand, arm and shoulders are like a mid-evil mace. My hand is the ball, arm the chain and my shoulders the handle. This helped me learn how to throw a powerful left and right hook.

Subject: Re: Essential Attributes: POWER Sat Aug 09, 2008 8:27 am

Hi Everyone,
The other day, I worked with a friend on improving his power in his palm cross. While he technically had pretty good body mechanics, his strike had more of a "pushing" quality to it rather than a "snappy" one. In other words, he lacked explosiveness (i.e a sudden, instantaneous, dynamic burst of "0-to-100 in a split second" snapping power). He exhibited two problems which were the culprits: 1. he was too tense from initiation to completion and 2. he didn't rapidly/"snappily" retract his striking hand back and instead allowed it to "linger" after impact. So, with that, I had him do an exercise to help remedy his lack of "crack" (boxing parlance for power) in his cross.

I had him stand in front of my heavy bag with his arms down by his side, hands dangling, eyes closed, and chin down in a completely relaxed state of being. From this position, on my command of "go," I had him immediately open his eyes (instantaneously keying on a marked target on my heavy bag) and suddenly/instantaneously/dynamically BURSTING into action (i.e. 0-to-100 in a flash), striking the heavy bag with his palm cross THEN RETRACTING it back FASTER (mentally-driven) than he shot it out. I drilled him in unrhythmic single shot repetitions in sets of five (which, after each set, I'd give him a brief rest period to debrief and re-focus). In the process, I constantly emphasized/reiterated relaxation, sharp exhalation, striking through the target, and retraction. At various times, I had him focus on each individual element then a combination of elements, culminating with no elements, having him "just do it" with a clear head, no thoughts in mind.

By the end of this training segment, which I purposely kept relatively brief to maintain "mindful intensity," the page turned and he got "it." He understood, felt, and became "explosive." He attained "snap, crackle, and pop" in his cross.

If you're having issues with explosiveness, which is a key element in functional striking power, then give this exercise a try. You can do it with any strike, not just the cross we were working on. Oh, it's best to do this with a partner, who can keep it unrhythmic and give you feedback from an outsider's perspective. However, if you don't have access to one, then make a tape recording of yourself giving the command of "go" or "explode" in an UNRHYTHMIC tempo (i.e. vary it--space 'em out short, space 'em out long, and everything in between). Keep the reps in each set small and have brief rest periods to reflect and re-focus for the next set.

One last thing, if you don't have an educated partner to give you constructive feedback, videotape yourself from various angles and analyze it afterwards. Depending on your physical and cognitive abilities, record/obtain some video examples of exemplary strikers (who exude proper body mechanics) you can/should emulate. Combined with using a full-length mirror for immediate self-feedback, you can critically compare and analyze yourself to improve.

Anyway, take care all...

Best Regards,
Lito
_________________
The essence of true love is purposeful effort.

True happiness is attained through fidelity to a worthy purpose.

Winners take chances and perceive pressure as a privilege.

Whatever you believe, it's true.