NOTE: Shorts and T-shirt are worn to better illustrate joint angles and the torquing action of the major muscle groups.
Okay, lets get into the nuts and bolts of this power thing.
I'll show as many views as will allow to illustrate the areas of body mechanics as it relates to power. I've also added some training suggestions to help your power progress. My thought is that you take it nice and easy if you decide to put anything here into practice.
Understand the mechanics and the correct feeling of power first. Then you can try the training aids in this manual or any others that you might come up with. It's going to take a little time to get into that real explosiveness you seek, so be patient.
For those of you who are hitting pretty hard right now, a little extra power and understanding might put you at another level in your training. Before we get to the heavy bag or striking mitts, lets look at some mechanics of the punch:
PHOTO #1 is the familiar front fight-
ing position. This set up allows for
easier body alignment as the deliv-
ery takesplace. Foundation should
be comfortable with the trunk being
the control center.
Arms are comfortably held with
the elbows simply hanging at the
side. Do not force the arms in. Let
them hangwhere they want to.
Try to keep your hands close to each
other at all times for power and
alignment into the next series of
strikes. As your arms hang com-
fortably the muscles of the upper
back will slip into position.
Don't restrict this muscle group
from doing what it wants to do
naturally. Let your trunk sit under
you comfortably with the upper
torso simply resting on it. The hip
area is loose and free, readying
itself for the torquing explosion
that is about to take place.
PHOTO #IA: is the beginning of the
short body punch. Here we see
the right hand beginning its close with
the right shoulder rolling into position.
The hand does not tighten quite yet.
This is one aspect of power hitting
that will take time. Knowing that
speed is essential in power hitting,
you do not want the limb tightening
too soon. If the fist tightens
prematurely, everything breaks
down. The hard tight fist has to
wait until the action depicted in
Photo 1B takes place. The arm
now slides under and along the
body with the elbow riding just on
top of the now torquing right hip.
You'll notice that the hand is still
at the same height in all three
photos. That is a major key in the
muscle and bone alignment.....a
solid powerful arrow off the even
stronger bow. Don't you love it
when I get philosophical? The
right hip and right knee is begin-
ning to torque, enabling the large
trunk muscles to coordinate with
the muscles of the back. This will
fire the arm forward with tremen-
dous power. The only thing you
will have to do is keep the limb in its
Photo#1B: This is the impact area of the body punch. The complete cooridina-
tion of all the large muscle groups take place here. The striking hand is still in
its same position, but it is now being exploded into the impact area by the back
and trunk muscles. (see illustration #1)
One important factor here is that the striking arm never gets to any extended
position. Every bit of power is generated by the back and torquing trunk
muscles. Notice the inward turn of the rear leg and right hip. Tightening the fist just
In this way the limb is not hampered by resistance of tightening muscle
fibers. Everything is now in one big explosive piece at impact.
Here is how it looks on target.
The slight arc of the punch and
the explosive torque will take
this punch to the egg shell
section of the target. That is the
area just south of the nipple
and just north of the abdoman.
This punch has an almost
uncanny way of getting to this
area. You will no doubt notice
the closeness of this delivery.
That is the area of no return.
Once you have exploded into
this area you've got to go to
work. This is blue collar
territory here folks.
Notice in PHOTO 5A that the fist
is in line with the shoulder and
back muscles. The fist must stick
to the body and continue through
with it's power. Remember, this is
sparring so the punch is not snapped
in and out of there. You also cannot
hit your partner like this realistically.
This is the job for the heavy bag.
Enjoy your week practicing.