Straight Punching Strength Training (diary entry)

Photography by Charlotte Von Bulow-Quirk 06.09.14 This is the second of this client’s 10 session Triple C (Chimera Combat Conditioning) course. Today we had a look at specific strength conditioning for martial arts. The client already has a background in strength training, so I only briefly went over the importance of solid foundation exercises like bench press, chest-dips/press-ups, pull-ups, dead-lifts and squats. We were able to immediately progress onto martial arts related material. The session began with a shadow boxing warm-up followed by pad work. We isolated straight line punches, the jab and the cross. This was coordinated with some backward and forward footwork exercises. Then we began looking at how to correctly use the muscles behind the strike. Shadow boxing can be great for developing speed, but force is developed through resistance. Nothing is quite like actually hitting the focus mitts, but resistance bands and weights can help strengthen the muscle groups needed. We used resistance bands under careful observation. The exercise helped create a delay in the strike, which encourages the student to use their body more rather than relying on arm strength, which also helps create the same ballistic effect in the punching motion you see when an athlete throws an object. Things to watch out for when punching with bands include tensing the arms up too much, not fully extending the arm and not controlling the retrieval. For these final points, punching with resistance bands has met a degree of controversy. The reverse action – a type of row – also needs to be done. Next we trained single arm pressing, keeping one dumbbell fully extended and stable whilst the other presses in reps of 2-5. The motionless arm helps keep the force the strike going forward. We then used a single weighted barbell held at an angle and lifted from the knees for punching upwards. This was then reversed with single arm rows. The pure strength training was finished with uppercuts on the dumbbells. Then we looked at explosive strength using slam balls both vertically and horizontally, explosive press-ups, kettlebell swings and snatches, and power cleans. Useful articles:Foundation Conditioning IntroductionThe Four Pillars of Strength Functional Fitness