how to improve the power of punches and kicks

[dreadful]

Osu!I 've just joined the forum and i find it very helpful and useful to understand kyokushin and all varities of knok down karaté.

Iam a beginner, i've being training for almost a year now( 9kyu) . I would like to know how to work power in the gym ( heavy/light weighs ; slow or fast repetitions)
My tall is 1.80m , my weight is 104 kg but there is a lot of fat in that weight

so can you help me

thanks in advance for your precious advice

[MilkManX]

Start up a routine to train those areas.

Go easy at first if you have never trained with weights before.

Here are some to get ideas.

Bodybuilding.com - Mark Sias - Absolute Speed And Power Training For Martial Arts!

Bodybuilding.com - Alwyn Cosgrove - Core Training For Martial Artists.

Bodybuilding.com - David Robson - MMA Fundamentals. A Beginner's Guide, Part One: Mental Factors.

[dreadful]

Thank yo milkmanX for you help i think that would be a good start OSU!

[seienchin]

Dreadful.
Be careful in believing that power in punches and kicks comes from physical strength. Certainly, strength has something to do with it - but actually, speed is much, much more important.

If you are already big, you risk making yourself slow by focusing on building "power" in the gym.

The physics equations are very clear. Increase your strength twofold, and you increase the power of your punch twofold. Increase your speed twofold, and you increase the power of your punch FOUR-fold. That's right....you get a "squared" return on the increase, not just a direct return.

Now if you can increase both strength AND speed, well, that's a definite winner. But don't ever sacrifice speed for the sake of strength. It is a common big-guy mistake.

[dreadful]

Thanks seinchin for you advice . Is there any specific exercice that i can srart with to work speed Osu!

[Dent]

Osu!

Originally Posted by dreadful

Thanks seinchin for you advice . Is there any specific exercice that i can srart with to work speed Osu!

I suggest working the clock. Try to complete a set of complete punches and/ or kicks within X number of seconds. Then try to improve on that number, while maintaining your best possible form.

Do the same thing while on the pads, or heavy bag. This is a tiring exercise, but it is effective.

Osu!

[seienchin]

Originally Posted by Dent

Osu!



I suggest working the clock. Try to complete a set of complete punches and/ or kicks within X number of seconds. Then try to improve on that number, while maintaining your best possible form.

Do the same thing while on the pads, or heavy bag. This is a tiring exercise, but it is effective.

Osu!

I agree with this, but would also add, when you are specifically trying to develop speed, avoid working to fatigue such that you are doing "slow" punches and kicks. The aim of speed work is to develop your fast muscle fibres. So do as much as you can fast, then rest, and do it again.

[meguro]

Originally Posted by seienchin

I agree with this, but would also add, when you are specifically trying to develop speed, avoid working to fatigue such that you are doing "slow" punches and kicks. The aim of speed work is to develop your fast muscle fibres. So do as much as you can fast, then rest, and do it again.

Sounds like interval training. For this, something like this is the ticket.

[MilkManX]

Yes Speedbag Forum is a great place to learn speed and power!

Love that timer.

[dreadful]

again thank you all for your precious help Osu

[DKKC]

Hi dreadful,

As you're a beginner I would sugest you onl;y focus on technique at the moment. Correct techique is stronger and more powerful. You can add props later on.

[dreadful]

I think you right DKKC, i'll now focus more on technique and speed more than in punching hard, for the moment