Defensive Concepts

Building Power.

Regardless of your art, if you use any kind of empty hand striking, be they punches,

strikes or kicks, one component that you need to have is power. Here's a workout that

I've used for many years that really helps develop power in any strike. I'd like to tell you I

came up with it on my own, but I'd be lyin' if I did. I picked this up about twenty years

ago, damned if I can remember where though.

    The only equipment you need is a heavy bag. This program works for single strikes or

combinations. I'd recommend starting with singles and then working up to combinations.

The other thing to remember is that this is not meant to replace any bagwork you

currently do. It's a supplement, like weight training. This program is designed primarily

for power, it will improve your endurance some, but that's not the goal.

    First make sure that you are thoroughly warmed up and loose. The workout is based

on a three to one ratio. Using a basic front kick as an example, throw fifteen fast kicks to

the bag, don't make hard contact, just touch the surface. Then immediately throw five full

power kicks into the bag, repeat on the opposite side. I like to alternate upper and lower

body striking techniques. When you throw your light contact kicks it's a good idea to

mark a spot on the bag and aim for it. This improves your focus and accuracy. You can

throw any number of strikes you like, just keep the three to one ratio. When you're

comfortable with this begin using footwork to move around the bag so you don't get into

a stationary mindset. Then incorporate combinations. Finally, use combinations in

conjunction with footwork. The results are impressive.

     How does this improve striking power? In my humble opinion, it's speed work. I

learned that the formula for power is mass times velocity squared.  This program

incorporates speedwork in a different way from most. Most speed workouts you only

make light contact if any on a target. With this program, you build up speed and muscle

memory and then immediately strike something. Whatever the reason, it does work. Try it

and see for yourself.