This article gives you 3 exercises you can do in your training that will make you stronger and allow you to transfer that power at once over to striking harder.
Sledgehammer Workout. Swinging sledgehammers for building muscle, strength, conditioning and striking power was a tremendous secret of the old time boxers. Men who could hit ACTUALLY hard. It's also symbiotic with the kettlebell swing. Working a total body explosive movement with heavy stress on the shoulders, wrists and abdominals. Teaching your body the correct explosive sequencing to hit harder while at the same time building its physical powers.
Isometric Strikes. There are plenty of techniques to do that, but I am going to share with you one way. I put a chain around a static object (low for kicking, high for hitting), and attach either a strap to put around my foot or a handle to snatch with my hand and then as closely as I probably can I simulate the precise trail a correctly thrown strike would take pulling against the chain. I ensure that my body as well as the limb that I'm hitting with follows all the actions that a properly thrown strike would take. I work the isometric along multiple parts of the path of the strike beginning at the generation and going out along a link or two on the chain until I can the finish. Be sure to work both hands or legs. And you can hold for whatever time or reps you see fit, just work it until you're tired.
The Dennis Rogers Lever Wrist Curl. I am potentially not intended to let this cat out of the bag, but I'm going to sneak around and share it with you. Dennis is as you know, probably one of the planet's foremost authorities on grip strength. He has some absolutely unique exercises that you will be hearing about from him extremely shortly. I'm going to share with you an exercise of one he taught me, because I suspect it'll be one of the most awesome hand and wrist strengtheners you'll ever do and because it's going to be a large key towards reinforcing your hand and wrist movement to protect it and strengthen it for incredible hitting.
Dennis does it with a short barbell, but I like to do it with a dumbbell just for convenience sake. What you basically do is overload one side of the bell by 3 to 10 pounds dependent on your strength and the length of the bell you use. You then perform an ordinary one arm wrist curl with it. Alternating between the overloaded side being on your thumb side or on the pinkie side. By doing this you are bolstering the wrist, but essentially performing a levering and wrist curl at the same time. The unbalanced load puts additional stress on the fingers as well making it a really complete hand strengthening movement. Powerful and a lot of bang for your buck.
Add these into your routine and you will be able to double your striking power.
Sledgehammer Workout. Swinging sledgehammers for building muscle, strength, conditioning and striking power was a tremendous secret of the old time boxers. Men who could hit ACTUALLY hard. It's also symbiotic with the kettlebell swing. Working a total body explosive movement with heavy stress on the shoulders, wrists and abdominals. Teaching your body the correct explosive sequencing to hit harder while at the same time building its physical powers.
Isometric Strikes. There are plenty of techniques to do that, but I am going to share with you one way. I put a chain around a static object (low for kicking, high for hitting), and attach either a strap to put around my foot or a handle to snatch with my hand and then as closely as I probably can I simulate the precise trail a correctly thrown strike would take pulling against the chain. I ensure that my body as well as the limb that I'm hitting with follows all the actions that a properly thrown strike would take. I work the isometric along multiple parts of the path of the strike beginning at the generation and going out along a link or two on the chain until I can the finish. Be sure to work both hands or legs. And you can hold for whatever time or reps you see fit, just work it until you're tired.
The Dennis Rogers Lever Wrist Curl. I am potentially not intended to let this cat out of the bag, but I'm going to sneak around and share it with you. Dennis is as you know, probably one of the planet's foremost authorities on grip strength. He has some absolutely unique exercises that you will be hearing about from him extremely shortly. I'm going to share with you an exercise of one he taught me, because I suspect it'll be one of the most awesome hand and wrist strengtheners you'll ever do and because it's going to be a large key towards reinforcing your hand and wrist movement to protect it and strengthen it for incredible hitting.
Dennis does it with a short barbell, but I like to do it with a dumbbell just for convenience sake. What you basically do is overload one side of the bell by 3 to 10 pounds dependent on your strength and the length of the bell you use. You then perform an ordinary one arm wrist curl with it. Alternating between the overloaded side being on your thumb side or on the pinkie side. By doing this you are bolstering the wrist, but essentially performing a levering and wrist curl at the same time. The unbalanced load puts additional stress on the fingers as well making it a really complete hand strengthening movement. Powerful and a lot of bang for your buck.
Add these into your routine and you will be able to double your striking power.
About the Author:
Bud Jeffries is the founder of Strongerman. You can find much more on his site from strongman training program to martial arts strength training.
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