Thursday, June 11, 2009

Improving Punching Power, Part 2

Taken From Muay Thai: The Art of Fighting E-book

Muscle Grouping

You WILL need:


Strong lats (pull-ups, seated row maching, shadowboxing, bag work, sparring).

Strong shoulders and traps (upright rows, standing flyes, skipping rope, LOTS of shadowboxing, etc.).

Strong Abs and Lower Back -- for conveying hip torque to the sweep of the shoulders.

Strong Quads and Calves -- Legs and abs should be seen as a pyramid which generates your power and shifting.

Strong Forearms -- for keeping the wrist aligned, and for a dense fist (underrated aspect of power punching). Wrist curls, hand squeezers, fingertip pushups, etc.
Bold
Secondarily:

Strong Pectoralis Major -- this can help in your power (projecting and aligning the shoulder of the punching arm) if you already have good form. People who start with large pec's, though, tend to throw shoulder punches (like a bench press). No real power there.

You DON'T need:

Strong Biceps -- these do NOT add to your straight punching power, and only help in holding the angle of the elbow in your hook, and drawing it in on the end (that's the french curve I talked about before). Same for the uppercut. People with huge biceps are usually the easiest ones to slip.

Relax

I always tell my students that "tension" is the opposite of everything good or favorable in your performance. Tension is the opposite of speed. Tension is the opposite of POWER. Tension is the opposite of nontelegraphy. Tension is also the opposite of mobility. Tension is a drain on endurance.

In the case of punching power, which is the subject at hand, it is TENSION IN THE SHOULDERS that most often diminishes not only one's power, but also one's ability to land the punch on an opponent -- because of its effect on the aforementioned aspects of a successful punch (speed, nontelegraphy, mobility, etc.).
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