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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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...

How to Make Boxing a Safer Sport

Oleksandr Gvozdyk knocking out Adonis Stevenson I enjoyed watching the boxing match this past weekend between Adonis Stevenson and Oleksandr Gvozdyk. Unfortunately, my enjoyment quickly turned to sadness when I found out that Stevenson suffered severe brain trauma from the fight and is now is now lying in a hospital bed in critical condition. Stevenson's nickname in the ring is "Superman." But even Superman had his kryptonite. The one thing that could take away his superpowers. For boxers, brain damage is kryptonite. I received my first pair of boxing gloves when I was about 12 years old. My stepfather actually bought me two pairs. I could not wait to put them on and convince one of my cousins to box with me. We went all out. No headgear, no mouthpiece, and no cup. If I knew then what I know now, I would have been much more careful. Now I am a boxing trainer and I never let my boxers go all out in sparring...

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.

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