Karate

  Do you know where real punching power is generated and released ?

  It is 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 power contained in a punch or kick before it reaches full extension.
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 is 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 are going to have to pump some iron – heavy iron. Think of that ‘one
inch punch’; it is not merely hand speed or delivery technique that launches the opponent into the
air. It is muscle power anchored on the ground by leg muscles and transmitted through the
muscles of the shoulders and arms. Here is 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 on your opponent.
The second reason to train your legs is that 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 weightlifting 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 at least 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. At your next workout, increase the weight by 25% and
shoot for a 10% to 15% increase each workout for the next two months.
Leg press
Use the same set-up 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. At your next workout, increase the weight by 25% and shoot
for a 10% to 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. At
your next workout, increase the weight by 15% and shoot for a 5% to 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 that 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 six 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. At your next workout, increase the weight by 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 will hit like a jackhammer !

 **   sursa  - Pete Sisco