Punch
Like a Jackhammer - Strength Training for Boxing and
Martial Arts
Do you know where real punching power is generated
and released? It's in the final inch or two
of motion. Legendary martial artist, Bruce Lee, was
known for demonstrating this fact with his famous
"one inch punch." Lee would position his
fist just one inch in front of the abdomen of a subject
and - without moving his hand backward whatsoever
- would unleash a punch that would lift the subject
off his feet and launch him into a waiting chair several
feet behind him.
Many boxing and martial arts techniques involve intercepting
or redirecting an opponent's punch or kick before
it reaches full extension. These techniques are only
possible because of the reduced energy contained in
a punch or kick before full extension.
One of the secret keys to massive punching power
is knowing how to train your muscles to deliver huge
power in the exact range it's most effective:
the last inch!
Neuromuscular Efficiency vs. Muscle
Building
Any serious boxer or martial artist will throw thousands
of punches over his training career. A pro will throw
millions. These repetitions build efficiency into
the neuromuscular pathways between the brain and muscles.
It's these many repetitions that make throwing
a fast, accurate and effective punch second nature.
However, all those repetitions do virtually nothing
to develop strength in the muscles.
If you want big power... you're going to
have to pump some iron. Heavy iron. Think of that
"one inch punch"; it's not merely
hand speed or delivery technique that launches the
opponent into the air. It's muscle power anchored
on the ground by leg muscles and transmitted through
the muscles of the shoulders and arms. Here's
how to train those muscles to deliver maximum power.
Power Puncher's Arm Workout
This workout includes a leg exercise for two reasons.
First, as mentioned above, punching power is delivered
from the ground up and powerful legs are indispensable.
Try to imagine how weak your punches would be if you
were suspended above the floor by a cable and could
not anchor your feet. Every punch would set you swinging
and barely impact your opponent.
The second reason to train your legs is they contain
the largest muscles in the body and trigger the biggest
anabolic effect in your central nervous system. That
anabolic effect carries over into every other muscle
group. So heavy leg training literally builds stronger
arms!
For the next two months do your normal weight lifting
routine, except substitute these three exercises for
whatever you are using now for these muscles. Do these
exercises no more than twice per week and when any
one of them does not increase at least 3% add two
extra days off between all your weightlifting workouts.
Legs
Toe Press: This will build power in your calves.
Move the sled on the leg press to the top position.
Place 150% to 250% more weight on the leg press than
you usually use. Place the balls of your feet on the
bottom of the sled with your heels just off the sled.
Use your calf muscles to press your toes forward and
move the sled one inch. Do not remove the safety stops
on the machine! That way the sled cannot descend into
your weak range. Hold that static position for 5 to
10 seconds. If you can hold it longer the weight is
too light. Next workout, increase the weight 25% and
shoot for a 10-15% increase each workout for the next
two months.
Leg Press: Use the same setup and procedure as above
but plant your feet squarely on the sled. Use the
power in your quadriceps to press the sled up one
inch and hold it there. Again, do not remove the safety
stops on the sled! Hold that static position for 5
to 10 seconds. Do not lock out. If you can hold it
longer the weight is too light. Next workout, increase
the weight 25% and shoot for a 10-15% increase each
workout for the next two months.
Shoulders
Seated Shoulder Press: This builds power in the entire
shoulder girdle. Use a shoulder press machine that
allows you to limit the range of motion. (You can
also set a barbell inside a power rack or use a Smith
machine.) Position the bar two inches below your locked-out
reach. Place 50% to 150% more weight on the bar than
you normally use. Using a shoulder width grip, press
the bar up one inch. Hold that static position for
5 to 10 seconds. Do not lock out. If you can hold
it longer the weight is too light. Next workout, increase
the weight 15% and shoot for a 5-15% increase each
workout for the next two months.
Triceps
Close-Grip Bench Press: Your triceps extend your
arm during a punch. This is a fantastic exercise for
building massive power into the triceps. Position
the bar in a power rack or Smith machine so it rests
two inches from your farthest reach. Place 50% to
150% more weight on the bar than you normally use.
Using a narrow grip with your hands about 6 inches
or less apart, press the bar up one inch. Hold that
static position for 5 to 10 seconds. Do not lock out.
If you can hold it longer the weight is too light.
Next workout, increase the weight 15% and shoot for
a 5-15% increase each workout for the next two months.
Conclusion
This routine will skyrocket the strength in the most
essential muscles used to deliver power punches. It
will give you massive punching power in the exact
range of motion you need it. Use this routine for
two months and you'll hit like a jackhammer!
