How to Develop Power for Combat Sports

There is a big difference between strength and power. Strength is exemplified by a boxer who can knock you out with a single punch; assuming he can land it. Power is when a boxer can close the distance quickly with footwork, beat you to the punch, and knock you out with that punch. In other words, power is a combination of strength and speed. Power can emanate from the legs, upper body, and both. When I think of power, I think of explosiveness. A boxer or martial artist with explosiveness is very tough to contend with. So how to you develop explosiveness? The secret is plyometrics. Upper body plyometrics usually involve throwing or slamming a medicine ball. Even old school clapping push-ups can be done. Lower body plyometrics include exercises like the box jump or any vertical or horizontal jumps. Kettlebell swings is a great all-around plyometric exercise. Click below for examples of some of my favorite plyometric routines.

Upper Body Plyometrics

Lower Body Plyometrics

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Grandmaster Ulysses "Pop" Winn Jr

My first martial arts instructor Grandmaster Ulysses "Pop" Winn passed away on May 9, 2024. He was a 10th degree black belt in Nisei Goju Ryu. Thank you Sensei for being a mentor and positive role model to me when I was growing up. Until we meet again in heaven.

Fit to Fight

I am a big believer in physical fitness. This is especially important for those engaged in Combat Sports, such as Boxing, Kickboxing, and MMA. It does not matter how skillful you are if you cannot go the distance. That is why I became a Certified MMA Conditioning Coach. I wanted to have the knowledge to train athletes to be in top physical condition to compete successfully. To show just how serious I am about fitness, I recently entered a fitness competition. I am competing to be crowned Mr. Health & Fitness for 2023. You can view my profile and cast your vote here: https://featured.muscleandfitness.com/2023/roderick-p

The Physics of Power for Combat Sports Participants

Introduction A basic understanding of physics can lead to an improvement in athletic performance. One concept from physics that is especially relevant to boxers and other combat sports participants is "power." The colloquial term for power in the context of sports is "explosiveness." Power is defined as the rate at which work is done. For example, if you watch Mike Tyson's boxing matches from early in his career you will see explosiveness or power in action. The ability to quickly apply enough force to knock someone out before they knew what hit them is "power." In physics, power is expressed in watts. For example, the power used for walking is about 280 watts. The power used for playing basketball is about 800 watts. The power used for sprinting is about 2,415 watts. The power used for boxing or MMA would probably rank somewhere between 800 and 2,415 watts. The Work Component of Power In physics, work is define...

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