Thread: How to train for good power hits

I started kuntao and they are very iminent on fast multiple strikes verses hard hitting. After training with them i got good at my fast accurate hits but i need to know how i should train to get stronger and harder punches.

thanks

Heavy bag work is the best way to gain power in your punches. Just try to get some coaching at first, so you don't pick up bad habits like leaning into the bag.

Originally Posted by Klang

Heavy bag work

i will start that, but are there any specific workouts i could do?

Well, there are lots of things you can do - first make sure you have good technique. Training drills with bad form will just reinforce the bad form.

Warmup by jumping rope or shadow boxing for 3-5 minutes.

First round is:
1 minute jab - cross (good form over power)
1 minute uppercuts (" ")
1 minute hook - cross ("")

short rest, then repeat:

1 minute jab - cross (good form over power)
1 minute uppercuts (" ")
1 minute hook - cross ("")

short rest then:

3 x 3-minute rounds – Skill emphasis; throw combination of hits, repeat until round is over make them snappy and use good form. example:

jab, right cross, left hook.
jab, jab, cross, left uppercut, right uppercut
jab, cross, left hook, cross
jab, left hook head, left hook body, cross, left hook

short rest, then you can train some power:

Punch-out drills:
throw jab - cross as hard and fast as you can for 30 seconds. rest 10 seconds by being in your stance and moving then repeat 4-5 more times.

Finally, finish do 2 to 3 3-minute rounds of all combinations, staying in your fighting stance the whole time and circling around the bag. Rest 90 seconds between rounds.

Cool down by some light shadowboxing or jogging, etc.

hello,

agreed!! heavy bag work will develop massive power. technique is the key. learn proper form.

obey klang!!

that said, bear in mind that striking for power is slightly different in its focus. mentally take note of the different targeting schemes at work.

"fast accurate striking" generally selects one set of targets, whereas "powerful striking" generally selects a different set of targets.

the way you hold and manage your wieght and momentum, your ranges and specific targets are likely to be a bit different.

good luck to you.

thanks

Hey Klang

Thats a good routine up there i think i might give it a go to see if it helps me because my power isnt always the best either

yeah thank you for the workout, i will start it. I am kind of confused on you explination of different target areas for power hits and the fast accurate hits, are you saying i hit in different places when striking fast then i would hard hitting? In kuntao we do alot of inside elbows and hits in quick sucession, for instence I may hit once get inside their guard and make contact with them from my fist, elbow, and knee 15 or 16 times before i back off agian, this all will be accomplished in a matter of ten seconds. where if i hit hard i would hit once in one place and then stop. like i said i am confused?

hello,

hey kuntaofight!! apologies if that confused you. as you said in your initial question, power is a bit problematic for you.

this is ok. no doubt about it, elbows hit hard. they hurt. especially the strikes to the inner bicep area. hahahahaha!!! anyone who has trained silat knows what we are talking about here!!

the thing that probably wasn't made clear is how power in strikes is generated.

now, before that is discussed, understand this. silat IS a deadly art. anyone claiming otherwise doesn't know what they are talking about. we are agreed here, yes?

ok. many forms of silat, arnis, kali, escrima are not designed for power. the reason for this is in the "engineering". that is, the reason they exist.

any system is really good if you use it the way its design intends it to be used. take it outside those situations, and they aren't so good.

back to silat. it is designed to be balance intensive. examine how you are trained to hold your bodywieght and use your footwork. you are likely to find that the striking is primarily intended for short range or "inside" work.

why? silat is a weapon system. agreed, there is plenty of latitude for unarmed combat, but it really is designed to be a weapon system. this changes the use or your footwork and how you will approach the subject of range.

what does range have to do with anything? everything. range and movement are how power is generated. do not misunderstand, if unable to move about, all of us start to hit and kick with about the same power levels. add some movement, and you really start to see differences.

but why would you say that silat lacks inherent power striking? not true. silat is "inherently" very powerful. but, the intent of that system does not really bring on the footwork until the weapons come out. THEN you move around all over the place (though you don't necessarily have to at all times).

for power kicking, one generally needs to stand a bit more upright than most silat or kali styles use. this is not to say it cannot be done in silat, it just isn't always taught that way. power punching relies on closing distance (using footwork) and the use of mostly-linear punches.

that said, lets think about "power punching" styles like fisticuffs or muaythai. ever wonder why, when in training, they train 4-6 strike combinations? this is because, usually, if hit that many times, the other guy falls, the other guy moves away.

this changes the ranges involved and could significantly diminish the effectiveness of continued striking. silat on the other hand, is designed for more of a "cascading" sort of striking. your body is lower to the ground to facilitate easier movement with/against your opponent.

more to follow

thanks

hello,

it might also help to think of the situation like this. put a silat guy in a ring with a muaythai guy.

now, as the fight progresses, the muaythai guy has the upper hand because the has the room to move about the ring.

but what happens when he pushes silat guy against the ropes? the elimination of ring space and the focus on controlling the clinch or "inside fighting" shifts the advantage to the silat guy, big time.

the reason for this is of course range. the muaythai guy will use big knees that require lots of space (this assumes he is able to stay off the ropes himself). he may even fire off a whole bunch of them. but while this is happening, the silat guy is hitting the muaythai guy about 3-4 times as often and is far more likely to knock our muaythai guy off his feet.

naturally, this is a generallized case to illustrate the differences in focus.

what does this have to do with you kuntaofighter? you can still be a silat guy and develop power. just shift your thoughts on range a bit. and never forget that different ranges negate certain skillsets.

get with your instructor and talk/work this through. you both should find it enjoyable. if you must, check out some other styles. try to play thier game a while, then work on making thier game yours (situation control).

by doing this, you should become fairly proficient at moving in and out of various ranges and transitioning between the various striking methods.

granted, there is or course more on these subjects, but this should be sufficient to undo your confusion. holler back if you need more!!

thanks.