Using Science to improve improve punching power: Part 4 – Increasing peak strike velocity
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The power of a strike is generated from the lower extremities while the trunk stiffens to transfer the energy so that the arm (or leg, knee, elbow etc…) can act as a vehicle to deliver that force.
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In terms of striking: muscles contract to initiate the strike and create force, however a maintained contraction will slow the strike. To generate maximal force and speed one has to contract to generate the movement and immediately relax to minimize ‘stiffness” during the follow through. Immediately before contact the contraction occurs again to create maximum power. Dr. Stu McGill refers to this as the “double pulse”. .
In a study (Lee & McGill 2017) the researchers looked at the effect of of idynamic core training on the effect of peak strike velocity. The participants of the study were trained muay thai fighters (1-6 years experience, majority being competitive amateur athletes). These athletes performed a 6 week protocol prior to retesting their speed.
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Results on peak strike velocity of the 6 week dynamic core protocol:
Jab increased by 22.4% (+1.3 ms)
Knee increased by 29.1% (3.2 ± 0.3 ms)
Cross increased by 45% (+5.5 ±0.6 ms)
Combo increased by 13.2% (+0.7 ± 0.08 and 2.8 ± 0.2 ms)
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The dynamic core protocol used in the study included:
Week 1-2: Curl up, superman, side and twisting curl up
Week 3-4: advanced curl up, back extension, Russian twist, superman and curl up twitch
Week 5-6: Lateral / rotational medball throws
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Results suggest that dynamic core training was effective for enhancing peak strike velocity. “Periods of
muscular relaxation in the Dynamic exercises appear to be the main difference, particularly during the third block [Lateral / rotational medball throws].”
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Reference:
1️⃣Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of sports sciences, 35(18), 1768-1780.
2️⃣McGill, S.M., Chaimberg, J., Frost, D., Fenwick, C. (2010) The double peak: How elite MMA fighters develop speed and strike force. Journal of Strength and Conditioning Research. 24(2): 34