Re: Weight training for increased hitting power (kickboxing)

[Guest guest]

In my experience working with kickboxers I have found that the most

important aspect to powerful striking is technique and timing. I have

seen a lot of kicboxers who look fit and seem to have great technique

but when they land a shot it feels like you were being hit with a

shoelace.

For example, I was watching some Thai fighters train about three weeks

ago. These athletes possessed unbelievable power in their cut

kicks/roundhouse kicks. I believe the difference between them and our

Canadian fighters was purely mechanical and a matter of timing. They

were not bigger or stronger than the Canadians. They seemed to be

able to coil their bodies and release the kick at just the right

moment with blistering speed and power.

On this point, you may want to consider videoing your athlete and

analyzing his striking technique. You might even want to catch some

video of an athlete who has powerful strikes and compare and analyze

the two clips- (in my opinion these movements are far too fast to

analyze unless you have a very well trained eye- without video you

could miss a lot of the intricacies of the execution).

I think from a training perspective, exercises that require proper

timing of body segments would be great (e.g. snatches from a hang,

cleans from a hang, pulls etc...). Of course one needs a lot of

expertise to teach these lifts properly so it may not be appropriate.

I think training RFD with varying loads is ideal while using the

principle of compensatory acceleration. Sticking to movements in

which mutliple joints are involved is also very important. You should

also consider the weight class that your athlete is in and ensure that

your training prescription doesn't increase their muscle mass to the

point of them having trouble making weight. Check out some of Dietmar

Schmidtbleicher's stuff on IRFD (starting strength) as I believe he

has discussed this issue related to boxers.

One more thing, I have found that kickboxers have notoriously bad

posture (probably due to their fighting stance i.e rounded shoulders,

IR of shoulders...) and they are at considerable risk for injury in

the weight room unless you address this issue right at the beginning.

Matt Jordan

University of Calgary

Calgary, Canada

[Guest guest]

I think you loaded up your question to get the wrong answer. Instead

of " how should he train with weights to get more punching power? "

the question should be " how can he get more punching power/ " . I say

this because punching power is not so much about big muscles or limit

strength, etc... as it is about body mechanics. The key to a

powerful punch or kick is learning to transmit twisting, forward, and

falling motions of the WHOLE BODY efficiently through the limb.

While stronger muscles can aid in this, they are far from the key

element. The best gym training tool for this is probably judicious

heavy bag work (i.e, not just wailing away on it). There are some

styles of Gung Fu and derived arts in which the whole body is

relaxed, even at the moment of impact - the body weight, motion and

inherent integrity of relaxed body tissues are all that's required.

Bruce Lee did much independent research and writing about striking

power, he has several how-to books which deal specifically with ways

to conceptualize and train striking power, which might help. Better

yet, would be for your buddy to seek out a professional boxing coach

or martial arts instructor who can demonstrate impressive punching

power, and has the ability to teach (I bet he won't look like a

musclehead either). There is no substitute for personal instruction,

and informed feedback.

Wilbanks

Madison, WI

> My buddy's hobby is kickboxing, he recently entered a

> local amateur circuit where rounds only go up to

> three, each is a minute long. He is an excellent

> technician, possesses cat-like grace and has the

> stamina to spend the better part of three rounds

> fighting all-out. The only thing is that he doesn't

> have much in the way of striking power. How should he

> train with weights to rectify this? He is currently

> doing (squats 5x5, stiff leg deadlifts 5x5, military

> press 5x5, chins 5x5) twice a week plus some ab and

> neck work, 1 min between sets. I forget the % of his

> MR but those sets are submaximal.

>

> Rossi

> London, U.K.

>

> __________________________________________________

>

[Guest guest]

It would be hard to develop a specific program on the limited amount of

information that you have provided. There are a number of factors that come

into play when developing individualized training and nutritional programs.

I will say that a proper strength program can benefit athletes in all

sports. Keep sight of the main goal which is to improve performance in your

specific sport. If your squat max increases this does not necessarily mean

your performance as kickboxer will increase. A proper weight training

program will improve your ability to perform in your sport.

Developing power for combat sports is detailed in Staley's book The Science

of Martial Arts Training. I have also written two articles titled REAL

STRENGTH TRAINING FOR BOXERS 1 AND 2 , which can be found at

www.halesoptimumphysique.com . The articles look in depth at a recent

training cycle I designed for a couple of pro boxers . Staley's forum at

www.myodynamics.com is an excellent source for info on training for combat

sports.

ThankYou,

Hale

www.halesoptimumphysique.com

Winchester Ky 40391

Weight training for increased hitting power

(kickboxing)

> My buddy's hobby is kickboxing, he recently entered a

> local amateur circuit where rounds only go up to

> three, each is a minute long. He is an excellent

> technician, possesses cat-like grace and has the

> stamina to spend the better part of three rounds

> fighting all-out. The only thing is that he doesn't

> have much in the way of striking power. How should he

> train with weights to rectify this? He is currently

> doing (squats 5x5, stiff leg deadlifts 5x5, military

> press 5x5, chins 5x5) twice a week plus some ab and

> neck work, 1 min between sets. I forget the % of his

> MR but those sets are submaximal.

>

> Rossi

> London, U.K.

>

> __________________________________________________

>