Power Rack
Posted in Yoga Pilates Fitness on 04/06/2010 04:28 am by adminPower Rack
A Workout to Double Your Punching Power
Do you know where real punching power is generated and released? It’s in the final inch or two of motion. Legendary martial artist, Bruce Lee, was known for demonstrating this fact with his famous “one inch punch.” Lee would position his fist just one inch in front of the abdomen of a subject and – without moving his hand backward whatsoever – would unleash a punch that would lift the subject off his feet and launch him into a waiting chair several feet behind him.
Many boxing and martial arts techniques involve intercepting or redirecting an opponent’s punch or kick before it reaches full extension. These techniques are only possible because of the reduced energy contained in a punch or kick before full extension.
One of the secret keys to massive punching power is knowing how to train your muscles to deliver huge power in the exact range it’s most effective: the last inch!
Neuromuscular Efficiency vs. Muscle Building
Any serious boxer or martial artist will throw tens of thousands of punches over his training career. A pro will throw a million. These repetitions build efficiency into the neuromuscular pathways between the brain and muscles. It’s these many repetitions that make throwing a fast, accurate and effective punch second nature. However, all those repetitions do virtually nothing to develop strength in the muscles.
If you want big power…you’re going to have to pump some iron. Heavy iron. Think of that “one inch punch”; it’s not merely hand speed or delivery technique that launches the opponent into the air. It’s muscle power anchored on the ground by leg muscles and transmitted through the muscles of the shoulders and arms. Here’s how to train those muscles to deliver maximum power.
Power Puncher’s Arm Workout
This static contraction workout includes a leg exercise for two reasons. First, as mentioned above, punching power is delivered from the ground up and powerful legs are indispensable. Try to imagine how weak your punches would be if you were suspended above the floor by a cable and could not anchor your feet. Every punch would set you swinging and barely impact your opponent.
The second reason to train your legs is they contain the largest muscles in the body and trigger the biggest anabolic effect in your central nervous system. That anabolic effect carries over into every other muscle group. So heavy leg training literally builds stronger arms!
For the next two months do your normal weight lifting routine, except substitute these four static contraction exercises for whatever you are using now for these muscles. Do these exercises no more than once per week and when any one of them does not increase at least 3% add three extra days off between all your weightlifting workouts.
Legs
Static Contraction Toe Press: This will build power in your calves. Move the sled on the leg press to the top position. Place 150% to 250% more weight on the leg press than you usually use. Place the balls of your feet on the bottom of the sled with your heels just off the sled. Use your calf muscles to press your toes forward and move the sled one inch. Do not remove the safety stops on the machine! That way the sled cannot descend into your weak range. Hold that static position for 5 seconds while exhaling. If you can hold it longer the weight is too light. Next workout, increase the weight 25% and shoot for a 10-15% increase each workout for the next two months.
Static Contraction Leg Press: Use the same setup and procedure as above but plant your feet squarely on the sled. Use the power in your quadriceps to press the sled up one inch and hold it there. Again, do not remove the safety stops on the sled! Hold that static position for 5 seconds while exhaling. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 25% and shoot for a 10-15% increase each workout for the next two months.
Shoulders
Static Contraction Seated Shoulder Press: This builds power in the entire shoulder girdle. Use a shoulder press machine that allows you to limit the range of motion. (You can also set a barbell inside a power rack or use a Smith machine.) Position the bar two inches below your locked-out reach. Place 50% to 150% more weight on the bar than you normally use. Using a shoulder width grip, press the bar up one inch. Hold that static position for 5 seconds while exhaling. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 15% and shoot for a 5-15% increase each workout for the next two months.
Triceps
Static Contraction Close-Grip Bench Press: Your triceps extend your arm during a punch. This is a fantastic exercise for building massive power into the triceps. Position the bar in a power rack or Smith machine so it rests two inches from your farthest reach. Place 50% to 150% more weight on the bar than you normally use. Using a narrow grip with your hands about 4 inches or less apart, press the bar up one inch. Hold that static position for 5 seconds while exhaling. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 15% and shoot for a 5-15% increase each workout for the next two months.
Conclusion
This static contraction routine will skyrocket the strength in the most essential muscles used to deliver power punches. It will give you massive punching power in the exact range of motion you need it. Use this routine for two months and you’ll hit like a jackhammer!
Train with your brain,
Pete Sisco
About the Author
Pete Sisco is the foremost expert on Static Contraction Training and ultra-brief, ultra-intense strength training workouts. For free information on Static Contraction Training, visit: http://GetThisStrong.com/free_info.html
Can you use a squat rack / power rack to do free weight bench press?
Can you use a squat rack / power rack to do free weight bench press with a adjustable bench?
since i have no spotter and id rather not get a machine
yes, as long as the power rack can ajdust so the barbell can rest where you can reach it laying down. if im not mistaken, most can.
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