In our last article, we provided readers with predictors of a knockout to illustrate the concept that power is not the only variable responsible for the fight ending strike. These included:
- Accuracy
- Timing
- Conditioning
- Volume
- Speed
- Age
- History
- Camp
- Genetic predisposition
- Defensive skills
- Psychological/Emotional State
With those elements highlighted, it is still important to understand that power combined with many of these elements drastically increases the likelihood of a knockout. But what is power, and what are some ways to increase it? In physics, Power=Force x Velocity. To break that formula down further, Force = Mass x Acceleration. Simply put, the bigger a fighter is, and faster he accelerates his punches, the greater the force behind it. And Velocity=Distance/Time. In other words, punches that cover a greater distance in a shorter amount of time have greater velocity. So when you put it all together, the bigger the fighter, the quicker the acceleration, and the faster the punch covers distance, the more powerful the fighter. Beyond gaining weight to increase mass (nobody is going to jump up weight class just to hit harder at a weight class where the power is likely greater!), there are some simply strategies for improving punching power by employing elements of mass, acceleration and velocity. Here are a couple that can be employed by fighters immediately:
- Ensuring full body rotation.
- Loading one punch as another is thrown. Increasing torso rotation can increase the likelihood the full mass is delivered behind the punch while the next punch is then fully “loaded. To do this allow the foot to “pivot” to increase rotation during a strike as a means of “loading” the next punch. For example, throwing the right cross with full rotation effectively “loads” the left hook.
- Developing fast twitch muscles in the shoulders and torso to increase acceleration/velocity.
- Building fast twitch muscle fibers in key muscles associated with striking.
- Relaxing the arm to prevent muscles from “fighting” other muscles which creates friction, fatigue and reduces speed.
Pulling the shoulder back during the punch. For example, in the right cross example above, ensuring the left shoulder is full pulled back during at the conclusion of the right cross increases distance to the target which allows for greater velocity to be generated.
Beyond the tips shared above, it’s also important a fighter’s body remain loose and flexible. In this article, the Fight Science team invited Dr. Bret White of Combat Chiropractic to provide some scientific insights from a physiological perspective on further developing striking power. In addition, Dr. White will also provide some tips for increasing punching power.
Dr. Bret White
There are three factors that contribute to an effective punch, developing massive force in a brief period, maximal momentum of the punching arm, and a “stiffening” or secondary muscle activation upon impact (Ruddock et al., 2016). Filimonov et al. (1985) found that the knockout punch consisted of leg extension which comprised 39% of force generated, trunk rotation which comprised 37% of the force, and arm action comprising 24% of the generated force. Due to their higher body mass, heavyweight boxers are typically able to generate a greater force per punch in comparison to lighter fighters, however, the higher skilled striker is able to generate maximal power due to more efficient and coordinated movement (Chaabène et al., 2015).
Synchronicity
Producing the necessary power for the knockout punch requires a purposeful and synchronous act throughout the kinetic chain, consisting of a delicate balance of strength, power, coordination, and relative flexibility. In addition to the proper kinematic or muscle firing sequencing, it is imperative that the striker has unrestricted motion in the ankles, knees, hips, spine, and striking-side shoulder and elbow. If there is aberrant motion anywhere along the kinetic chain, there will be a significant reduction in the ability to generate power and speed.
Strength and Flexibility
To produce the optimal power and speed desired to achieve the knockout punch, it is necessary to focus on improving strength and flexibility of the spine and extremities. Ruddock et al. (2016) recommended improving core-trunk stability as well as rotational range of motion via multi-planar exercises. Supple, unrestricted motion of the spine and extremities, coupled with proper muscle sequencing and a strong and stable core will allow the greatest opportunity for the knockout.
Tips from Dr. White
Following are a few tips to improve your knockout power at home: Perform resistance strength training exercises that involve multiple joints and that activate your core. One example would be Turkish get-ups with a kettlebell. It is also very helpful for to work on your overall flexibility such as dynamic stretches or yoga. Lastly, I would highly recommend that you see a Sports Chiropractor in your area, to evaluate for specific segmental joint motion in the spine and extremities.
Final Thoughts
Most fighters just want to hit hard. But it’s important to understand the dynamics behind powerful punches as well as strategies for increasing power. While we provided some simple striking strategies for increasing power, Dr. White reminds us that developing punching power requires unrestricted motion, coordination, strength and flexibility from the ankles up. If you are interested in the physics behind striking power, stay tuned for our next article titled The Physics of Striking Power. In it we collaborate with Brandon Cox, physics expert and PhD student, to provides readers with a deeper understanding of the physics behind power in striking.
References
Chaabène, H., Tabben, M., Mkaouer, B., Franchini, E., Negra, Y., Hammami, M., Amara, S., . . . Hachana, Y. (2015). Amateur boxing: Physical and physiological attributes. Sports Medicine, 45(3), 337-352. doi:10.1007/s40279-014-0274-7
Filimonov, V., Koptsev, K., Husyanov, Z., & Nazarov, S. (1985). Means of increasing strength of the punch. Strength & Conditioning Journal, 7(6), 65-66.
Ruddock, A., Wilson, D., Thompson, S., Hembrough, D., & Winter, E. (2016). Strength and conditioning for professional boxing: Recommendations for physical preparation. Strength & Conditioning Journal, 38(3), 81-90.
Bios
Dr. Bret White
Dr. White has been in practice for over 22 years as a sports chiropractor. For the last 9 years, he has worked extensively with professional MMA and Brazilian jiu-jitsu fighters. He is currently an Associate Professor of Clinical Sciences at the Keiser University, College of Chiropractic Medicine in South Florida. He can be reached at bwhitedc25@gmail.com. For more information visit combatchiropractic.com or facebook.com/CombatChiropractic.
Dr. Paulie “Gloves” Gavoni
An expert in human performance and leadership in education, Dr. Paul “Paulie” Gavoni has worked in education and human services for 22 years to provide administrative teams, teachers, and staff with coaching and consultation in analyzing and developing behavior and performance management systems to positively impact achievement. As COO of Kaleidoscope Interventions and Puzzle Box Academy, Dr. Paulie is passionate about applying Organizational Behavior Management (the science of human behavior for organizations) strategies to establish positive environments that engage and bring out the best in employees so they can bring out the best in the children they serve.
Beyond his work in education and human services, Dr. Paulie is also a highly respected coach in combat sports. In 1992, Dr. Paulie began boxing in South Florida and went on to win a Florida Golden Gloves Heavyweight Title in 1998. Since then, Coach “Paulie Gloves,” as he is known in the MMA community, has trained many champions and UFC vets using technologies rooted in the behavioral sciences. A featured coach in the book Beast: Blood, Struggle, and Dreams a the Heart of Mixed Martial Arts and the MMA feature Ring to Cage: How four former boxers mold MMA’s finest, Coach Paulie is also an author who has written for online magazines such as Scifighting, Last Word on Sports, and Bloody Elbow; most recently he has published his own book with Manny Rodriguez titled Quick Wins! Accelerating School Transformation through Science, Engagement, and Leadership.
Dr. Paulie earned a Master’s in Social Work from Barry University, a Specialist of Education with a concentration in Educational Leadership from NSU, and a Doctorate of Education with a concentration in Organizational Leadership from NSU.