There are a variety of martial arts fighting styles, including muay thai from Thailand, sambo from Russia, karate from Japan and savate from France. While each fighting style is different, they all require that you deliver powerful kicks, punches and/or throws using maximal force in minimal time. A strong punch thrown slowly or a fast punch thrown with no strength is far less effective than when strength and speed are combined. One method for developing power is plyometric exercises.
Plyometrics
Plyometrics are exercises initiated with a rapid muscle lengthening followed by an even more rapid shortening. This uses a phenomenon called the stretch shortening reflex arc. In essence, the faster a muscle is stretched, the more powerfully it will contract. Plyometric exercises are not for beginners. They place a significant and potentially injurious load on your muscles, tendons and bones and should only be attempted once you have established a basic level of fitness and strength. Advanced athletes should use plyometrics sparingly and only after a thorough and specific warm-up.
Drop Pushups
Pushups develop your chest, arms and shoulders, all essential muscles in punching. To perform this power-building variant, place a medicine ball on the floor between your feet and then squat down. Place your hands on the ball and walk your feet back into the pushup position. With your arms straight and abs tight, drop your hands out and down, and quickly lower your chest to the ball by bending your arms. Immediately explode and drive yourself up off the floor and land with your hands back on top of the ball. Continue for as long as you are able to develop maximal power.
Squat Jumps
Powerful legs are essential for effective kicking. While not all fighting styles allow kicks, in judo, for example, leg power is still important when throwing and resisting your opponent's attempts to throw you. To perform squat jumps, stand with your feet shoulder-width apart and your hands by your sides. Bend your legs and descend until your thighs are parallel to the floor. Immediately extend your hips and knees, swing your arms up and forward and leap into the air as high as you can. On landing, drop straight down into the squat position and repeat. Stop your set when you begin to lose height.
Medicine Ball Situp Throws
Kicks, punches and throws are initiated by a powerful contraction of your abdominal muscles. While traditional ab exercises such as crunches and leg lifts develop endurance and strength, they do little for power. Medicine ball situp throws will increase the power of your midsection. Lie on your back with your legs bent and feet flat on the floor. Hold a medicine ball in both hands. Lower the ball behind you until it touches the floor above your head. Immediately sit up and throw the ball to a waiting training partner. Catch the ball as it is returned to you and rapidly lower yourself back down, ready for another repetition. If you do not have a training partner available, you can also perform this exercise solo by throwing the ball against a wall and catching it as it rebounds.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Jumping Into Plyometrics"; Donald A. Chu; 1998
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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