I Need More Power! - Page 3 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Standup Technique MMA Standup fighting techniques.

Reply

Old 12-27-2006, 09:15 AM   #21 (permalink)
Bantamweight
 
Join Date: Dec 2006
Posts: 577
I.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this point
Wow! Another thread I feel like I can contribute to.

As Onganju rightly said, it's all about acceleration. IMO, in practical terms that means 'snap'. You have to get the motion of a punch to be loose until the last moment, and then unload all the power- the 'snap'. If you don't do it like that, your punch is just a hard push. Very strong people can still do a lot of damage like that, but smaller people not so much. But you need to get someone to teach you- getting this right in some punches is tricky.

It is often said that most people have an aversion to hitting someone full on, and hold back a little. So they say that, at least initially, you should aim to hit a little way back into the target, e.g. when you go to hit them in the gut, imagine you are going to hit them in the spine. Personally I'm not 100% sure about this- someone else can probably vertify.

What people said about having good, firm contact with the ground is 100% right, as is using hip and shoulder.

With all of these things, I would recommend playing with them to get the feel. Get in front of a heavy bag and do it in an exagerated way plenty of times to make sure your body totally feels it. Then practice thousands and thousands of times over.
I.P.Freely is offline   Reply With Quote
Sponsored Links
Advertisement
 

Old 12-27-2006, 09:35 AM   #22 (permalink)
Bantamweight
 
Join Date: Dec 2006
Posts: 577
I.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this point
Quote:
Originally Posted by Spartan42
I'm pretty tall 6'2" but I am incredibly light 137 lbs, I'm currently training in BJJ but even as my technique starts to get better it is hard to pull off certain things without a necessary amount of strength. Any help in how I should train to gain more strength (especially upper body) in a way that is helpful in grappling and other aspects of BJJ would be very much appreciated.
Woo-hoo! Again, something I know a little something about...

Okay, here goes.

You are talking about both functional strength, and explosive strength. Functional means you can lift real weights in real situations, and explosive strength means being able to output a lot of power in a very short period of time.

For functional strength, it's critical to develop your small muscles (the stabilizer muscles) along with the large muscle groups. It's also critical to develop your core. For starters never ever do fixed weights- they usually do only the big muscles. For any exercize you might want to do, figure out the equivalent using free weights. Also, small bars are better than a long bar, because you use more stabilizer muscles. So, if you want to develop your power to push (chest and lats), do presses using a weight in each hand from a deeply reclined position. The motion is similar to a bench press, but you are using all the small muscles in your torse close to your arms to keep your arms still, as well as your pectorals and triceps.

It is also crucial to get maximum range of motion when doing strength exercises- start as extended as possible and finish as contracted as possible. You see so many people cheating, lifting really heavy weights but only in the middle of the motion. That's the easy bit. To be strong you have to be srong at the beginning and the end.

Don't rush... when executing a repetition, exhale and do it over a mental count of three or so.

Dumbells and bars are good, but special mention has to go to all exercises where you are lifting your own bodyweights, especially pullups and tricep dips. If you do pullups, concentrate especially on getting the full range of motion, and mix them up (i.e. gripping bar with palms inwards versus outwards, bringing bar behind head versus in front of head).

Resist the machismo urge... you can double your weight if you rush, don't get a full range of movement and use fixed weights. But you won't benefit so much. You do it right, chances are you are lifting less than everyone else. Ignore that fact.

As for the 'core' stuff, there are specific exercises you can find out about, but anything standing up with bars and dumbells will help. Just concentrate on making sure that your torso is immobile when you're throwing those bad boys around- those are the core muscles that keep your body still. That's my understanding anyway.

Anyway, that's how to build functional strength. Then the issue is how many reps/what weight. If you want to increase your strength then you need to lift very heavy weights, close to your maxium, 6-7 times, 3 repetitions. A more balanced workout, 10-12 times. For the intense strength-building stuff you are supposed to do it so that your muscles are burning and you can barely move afterwards. I don't know if that's a good idea for grapplers- I kind of doubt it.

If you do all of this you will get a lot of strength, but keep stretching a lot or you will lose some flexibility.

Oh, and take breaks. 2 days on, 2 days off. Your muscles need time to recover and build strength.
I.P.Freely is offline   Reply With Quote
Old 12-27-2006, 03:04 PM   #23 (permalink)
Lights Out
Image Hosting by Picoodle.com
 
ozz525's Avatar
 
Join Date: Oct 2006
Location: Bronx, NY
Posts: 1,826
ozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enough
Quote:
Originally Posted by I.P.Freely
Wow! Another thread I feel like I can contribute to.

As Onganju rightly said, it's all about acceleration. IMO, in practical terms that means 'snap'. You have to get the motion of a punch to be loose until the last moment, and then unload all the power- the 'snap'. If you don't do it like that, your punch is just a hard push. Very strong people can still do a lot of damage like that, but smaller people not so much. But you need to get someone to teach you- getting this right in some punches is tricky.

It is often said that most people have an aversion to hitting someone full on, and hold back a little. So they say that, at least initially, you should aim to hit a little way back into the target, e.g. when you go to hit them in the gut, imagine you are going to hit them in the spine. Personally I'm not 100% sure about this- someone else can probably vertify.

What people said about having good, firm contact with the ground is 100% right, as is using hip and shoulder.

With all of these things, I would recommend playing with them to get the feel. Get in front of a heavy bag and do it in an exagerated way plenty of times to make sure your body totally feels it. Then practice thousands and thousands of times over.
wat do u mean about the snap how would that look
ozz525 is offline   Reply With Quote
Old 12-27-2006, 08:47 PM   #24 (permalink)
Bantamweight
 
Join Date: Dec 2006
Posts: 577
I.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this point
Quote:
Originally Posted by ozz525
wat do u mean about the snap how would that look
Similar to what others are saying. Keep your arm and hand loose until the very last moment before impact, and then try to max out the power. That means your muscles will become tense very, very briefly around the time of impact, and then will relax again. It's in the transition from loose to tense that the snap comes.

I guess it will look like a punch without snap, but much quicker, because when your arms are relaxed they move much quicker.

BTW, the point of 'snap' is also the point where you can turn your shoulder in, turn your hip in and push off the ball of your back foot (for a straight). So you have to practice being able to get those all to happen at the same time.
I.P.Freely is offline   Reply With Quote
Old 01-02-2007, 09:40 PM   #25 (permalink)
Outta My Head
 
Onganju's Avatar
 
Join Date: May 2006
Location: Paramount, CA
Posts: 1,220
Blog Entries: 11
Onganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level now
Quote:
Originally Posted by ozz525
wat do u mean about the snap how would that look
I.P. is definitely on the right track. Another way to look at it is this: Most people look at their fists like clubs, or battering rams. If you are looking to increase the amount of "snap" on your punches, it would probably be better to look at your fist like the very end of a whip (your arm).

I remember watching this old episode of "Ripley's Believe it or Not" and they had these Bull-Whip masters on doing tricks and everything else. To illustrate the amount of force that can be generated by these whips, they had a set of bottles set up and one of the guys showed that they could break them by swinging a bat at them. However, the bat had to be swung fast enough, or the bottle would fly off its stand into to the wall and break. When the Bull-Whip "master" got up and started cracking at the bottles, the tops of the bottles would explode on the stands they were set on, leaving the bottom parts in place. All the force generated by the whip was concentrated right at its tip, as it began to accelerate faster than the speed of sound (that's the reason why they make a loud "cracking" noise when used correctly).

To translate that to the human body:
1)It means that your arms should be loose. If you're stiff, you will impede the amount of acceleration you can generate while punching. You will also waste excess energy while fighting. So always keep the arms loose.

2)Punch with an emphasis on speed, not power. If you over emphasize "muscling" your punches, you will tense up, and your punches will be slow. This includes your power shots. The only reasons why they are power shots is because they either travel a farther distance than your regular jab, or involve a greater amount of body mass.

3)Punch thru the target. Not an exagerated amount, but aim to finish your punch 4 to 6 inches past the surface of the target. This will help ensure that you are making contact when your fist is at the highest rate of acceleration (as your fist is already deccelerating at the end of your arm's extension). And don't just leave your arm out there when you do--you will get countered, and the force of your punch can come reflect right back into your arm. You want to make sure that force is dispersed into your target, not back into you.

Now, if you are doing this correctly, this is what it shouldn't look like. If you are working rounds on a hanging heavy bag (70lbs or so), that heavy bag shouldn't be swinging to and fro like a kid in a swingset. If you are punching the heavy bag and it's swinging all over the place, that means you are pushing your punches and trying to "muscle" some power out of them. That would be a give away that you have bad form.

Now if you are working rounds on a hanging heavy bag, and you are noticing that your shots are folding and denting the bag, that's a good indicator that you are punching correctly. The bag shouldn't be swinging excessively, but if it's jolting violently that's not bad.

Another way to find out if you are successfully snapping your punches is simply to have someone hold out a focus mitt in front of you. If you punch the mitt and you hear a low "thud" and the mitt flies back at your partner, you aren't snapping your punches. But if you punch the mitt and hear a loud "pop" and it doesn't fly back into your partner's face, you're snapping your punches correctly.

Here's a visual of working on a heavy bag with "snapping" punches here. Notice how the bag doesn't sway excessively, and how it dents and folds during the shots.

Here's a vid of Ninja and Shogun of Chute Boxe training a few focus mitt drills. Notice how every time they make contact with the pads there's a loud "pop"? That's definitely snapping a punch out, not pushing it.
__________________
It doesn't matter if you agree or disagree... As long as I don't bore you and I spark a moment of thought, my goal is achieved.

Queng leon queng tigre ecu tacacut, queca pa? - Pampangan Mandarigma Motto

My Blog <--READ IT!

Last edited by Onganju : 01-02-2007 at 09:42 PM.
Onganju is offline   Reply With Quote
Old 02-03-2007, 11:37 AM   #26 (permalink)
Bantamweight
 
Join Date: Dec 2006
Posts: 577
I.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this pointI.P.Freely is an unknown quantity at this point
Quote:
Originally Posted by younggunz
I never knew the direction of your hips could make a diference in your punching.
This is an old thread, but it's just been linked to by the extremely expert Onganju, and I'm reading it again. This line caught my eye. This is not quite right.

It is not the 'direction' of your hips that produces power. It is the transition from the hips not being horizontally aligned to being horizontally aligned.

Sound weird? Yes, but you can try it for yourself.

Get yourself into a fighting stance. I am going to assume your left foot is forward and your right foot is about a shoulderwidth back. Your right foot is at about two o'clock. Right, now stop thinking about your hands and feet, and think about your hips. Your right hip is now going to be at least a couple of inches behind your left hip. (It could be quite a few inches.) Got it? Good. Now, make a twisting motion to pull your right hip, the back one, forward, so that it is parallel to the left hip. Got it? Good. Now do it about thousands and thousands of times. Because that is exactly the hip motion that unloads the power into the punch. (Actually, saying this, I realize it might not be that easy- it requires a certain kind of suppleness to do this with ease and fliuidity. So add a few more thousand.)

Hopefully the description and the experience of trying it makes it obvious why practise is so important- that motion has to be automatic and it has to be totally integrated into the other motions that you need- the slight pushing off the back foot, the slight rolling of the shoulder, the straigthening of the arm, and all of that with the 'snap' quality (loose...loose....loose.... BANG!!!!). It also illustrates why the the ambdomen/core is important- half of that motion comes from your middle.
I.P.Freely is offline   Reply With Quote
Old 02-03-2007, 10:47 PM   #27 (permalink)
Lights Out
Image Hosting by Picoodle.com
 
ozz525's Avatar
 
Join Date: Oct 2006
Location: Bronx, NY
Posts: 1,826
ozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enoughozz525 will become famous soon enough
But with hooks theres snaping right its all about the hips
ozz525 is offline   Reply With Quote
Old 02-05-2007, 12:06 AM   #28 (permalink)
Outta My Head
 
Onganju's Avatar
 
Join Date: May 2006
Location: Paramount, CA
Posts: 1,220
Blog Entries: 11
Onganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level nowOnganju is on another level now
Quote:
Originally Posted by ozz525
But with hooks theres snaping right its all about the hips
Oh definitely. Good core strength to created the needed rotation on your hips and shoulders is where you are going to generate power for a hook. Just watch this early Roy Jones Jr. clip right here. The last hook he throws is ungodly fast, and snaps into his opponent like the end of a whip.
__________________
It doesn't matter if you agree or disagree... As long as I don't bore you and I spark a moment of thought, my goal is achieved.

Queng leon queng tigre ecu tacacut, queca pa? - Pampangan Mandarigma Motto

My Blog <--READ IT!
Onganju is offline   Reply With Quote
Old 05-11-2007, 11:40 AM   #29 (permalink)
The Few. The Proud.
 
FightNight's Avatar
 
Join Date: May 2007
Location: BME Iowa
Posts: 1,624
FightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of lightFightNight is a glorious beacon of light
I work out every chance i get and i have a buddy that uses protein shakes. how much does that help the body after your lifting or working out?
FightNight is offline   Reply With Quote
Old 05-11-2007, 08:46 PM   #30 (permalink)
Bantamweight
 
Join Date: Apr 2007
Posts: 731
Boxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A HugBoxing>MMA Needs A Hug
I believe it comes naturally and can't be learned just improved upon.
Boxing>MMA is offline   Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums
Copyright (C) Verticalscope Inc SEO by vBSEO 3.3.2
Powered by vBulletin Copyright © 2000-2009 Jelsoft Enterprises Limited.
vBCredits v1.4 Copyright ©2007, PixelFX Studios