Okay so one thing everyone with any interest in fighting or striking just in general always has some thoughts on how to build power. How do you build power what workouts do I do what things should I change and so on. Today I will touch on that very question with suttle things that add credence to the nuture theory of power building as well as the nature side of that coin.
So where do you start on the journey to builing power I’ll tell you what to stay clear of. Curls, bench press, resitance machines, or anthing that isn’t explosive going up or coming down ie slow power lifting*. Now that that’s taken care of fix your form people. I swear if the number of people doing the old Rocky montage training scenes would just throw a cross from chin to chin or from cheeck to chin straight and true, while turning that shoulder down everyone would be alot stronger. Fix your feet, arm punches have almost never knocked anyone out ever like ever ever. Point that lead foot at the target and pivot your hips through the target. Legs never lie, if the feet are screwed up your punch should never be thrown really. Okay that’s step one, form and getting crispy with it.
Step 2 this is where things get interesting get rid of this idea of strong arms make strong punches, that’s not the case not even a little bit. Arms that can stay snappy and loose are the ones that deliver power. Size only amounts to your weight class putting on to much bulk on the arms means your muscles have to explode with that much more weight dragging them back. Qhich is cool for like a round but when theres not enough oxygen for the muscles come round 2 your basically screwed think of the opposite of a Diaz brother. Think of it this way you have a rodster that does 0-60 in 3.5 seconds you pull the existing engine for a bigger engine lets say a ls1 that adds on 50 hp from stock but adds 175 extra pounds vs stock. The car will be slower because of weight while on paper the horse power is greater. Optimization of the body is everything people, there is such a thing as to big espically in fighting. So theres step 2 stop putting on unnecessary size or put on the nessarcy size for step 3.
Step 3 is my favorite as a coach, it seperates the Wonnas from the BE’s. It’s explosive shoulder work and explosive lower body work. Leg day is damn near every day and your shoulders will be fried all the time. Not from heavy weights but from plyo push ups over head press with light dumbbells like 15lbs but for 50 reps at max speed. *Okay remeber the early powerlifting crack you can do that stuff if your doing explosive plyo to supplment the slow pull and pushing motions. Jumping rope for 12 rounds, shadow boxing for each of those rounds with 3 to 6lbs dumbbells. Hitting the erg for 500m sprints (my favorites). Swimming freestyle for 500m getting full extension and rotation on those shoulders and doing butterfly strokes for another 300m. Each has a purpose and builds or supplements a need. Strict press builds muscle endurance and snap with a mild level of resistance that doesnt weigh you down but it also doesnt let up on you. Plyo push ups force you to explode versus grinding slowly, speed is explosion explosion is power. Shadow boxing with lite weight builds constant snap in your strikes doing that for 5-12 rounds inbetween jumping rope builds endurance ( common theme in fighting gas tank). Rowing at a high output under stress for a long period of time builds endurance in the shoulders and supplements the over head work with a pulling motion vs the pushing motion of a press or a plyo push up. Swimming gets you fluid with your motions theres no herky jerky moving while swming or you drown or move super slow. Swimming gets you comfortable using the entire body aswell as opening up the shoulder for max extension which is important when you strike, deliver with full extension think Conor McGregors left hand when hes on point things lazer guided and he full extends by not over extending (when he’s not fighting Nate Diaz lol).
Step 3 part B shoulders only make up part of the chain of potential energy what startsvthe chain is the base the feet to the hips and yes feet. Nick Curson amd the Marivichis got it right. Balance work with some destabilizing platform, front squating with elevated heels snatching and cleaning fast with moderate weight no super heavy max chasing. All that stuff for the feet builds the legs and hips. Box jumps and agility work turns that mass into more than just weight but adds again to that muscle endurance and explosion. All that leg work is not so much to get massive quads its to build the feet and calves, look at Pac Man his calves are massive he runs a ton and there’s the secret to being a power puncher with endurance in boxing, crazy right smh. Speed is power but without endurance your nothing but prey.
Alright Step 4 sparring and mitt work. You can have all the power in the world naturally you can know how to shift your weight and carry power but if your not on the pads or sparring all of that’s for nothing. Look at Rumble Johnson he is a technical striker to all serious analyst that’s not some novel idea the mans a combination wizard on pads but that’s all because he does the padwork to get him to that level. He can deliver power from anywhere because he understands timing and distance which is best learned on pads when nobody is trying to take your head off. Next comes sparring D Cruzs style only works because he spars countless other guys with that very style to find his looks and test the waters. You don’t get good at fighting if you don’t fight, same thing with uncorking power nobody builds power and just instantly knows how to use it in a fight, that comes with rounds upon rounds of sparring until your use to your own abilitys before you can move with them fluidly ie GGG Kovalev both fluid both killers in the ring. So thats it folks steps 1-4 for building up a power base for punching kickings a whole other animal.
So if you have taken anything from this its crisp techincal understanding beats all, fluidity makes way for speed, speed is power, power is built from explosive movmemts, and cardio is king and dont you forget it.
-Later thats it for me AOC outta here