Using Science to improve improve punching power: Part 2
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The power of a strike is generated from the lower extremities while the trunk stiffens to transfer the energy so that the arm (or leg, knee, elbow etc…) can act as a vehicle to deliver that force.
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This means that the ability to create sufficient trunk stiffness is essential for the power generated to be usable for a strike.
With inadequate stiffness there will be small eccentric movements “energy bleeding” that will take away from force that can be used to create power. The spine is flexible so for it to become a load bearing structure it must be able to stiffen.
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In a study (Lee & McGill 2017) the researchers looked at the effect of isometric core training on the effect of impact force with strikes. The participants of the study were trained muay thai fighters (1-6 years experience, majority being competitive amateur athletes). These athletes performed a 6 week isometric core protocol prior to retesting their force production.
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Results of the 6 week isometric protocol:
Jab impact force increased by 17.9%
Knee impact force increased by 13.1% (+1240.0 ± 143.2 N)
Cross impact force increased by 27% (+1895.2 ± 155.2 N)
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The isometric protocol used in the study included:
Week 1-2: McGill Big 3 (bird dogs, side planks, curl ups)
Week 3-4: pallof press and suitcase carry.
Week 5-6: ½ kneeling chops and “stirring the pot”, an exercise McGill refers to as the ultimate core exercise for fighters.
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Results suggest that the Isometric training protocol was effective for enhancing impact force. If you want to hit hard you need strong and explosive power in your legs and you also need a strong and stable core to transfer the energy.
. “Proximal stability enhances distal mobility”
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In my next post I will discuss the “double pulse” phenomenon and how cycles of stiffness and relaxation can increase the speed of strikes.
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Reference:
Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of sports sciences, 35(18), 1768-1780.