DeLamar.J
3rd Black Belt
The Development of Power
As a Martial Artist, power is a major concern. Often, the generation of power is the deciding factor in the determination of an individual's skill. To develop great power takes not only physical skill, but also a strong mental capacity, a solid working knowledge of the factors involved, and a complete training routine. Frequently, power is directly related to strength. It is assumed that the biggest and strongest person generates the most striking power. To the contrary, strength is only one of many traits necessary to create power. It is proven that a much smaller man can possess a more punishing blow, through the betterment of the various other traits that effect power.
WORK VS. POWER
Work is a measure. It is used to designate what has been attained in an action. When throwing a shot put, the work ends where it lands and is depicted by how far the shot traveled. With a punch or a kick, the work in question is how much damage is inflicted upon contact. Work has a direct relationship with power. It being the measure of results power being the measure of how those results are achieved.
While facing a target, concentration is frequently on how hard it can be hit. This pattern of thought only concerns the end result. It is not power that is in mind. It is work. Breaking a three-inch pine board does not exemplify power; it shows a great amount of work. Describing the action used to break that board would be describing power. A sidekick travelling at 70 mph, cracking the board easily, in a fraction of a second, illustrates power.
Staring at a heavy bag, with thoughts of knocking it into infinity, precision, accuracy, and all other characteristics are soon forgotten. Along with those characteristics is the element of time. Time is what separates work from power. Without time in the equation no power is exhibited, only work. For example, moving a 100lb pile of sand, grain by grain, in a matter of months is a lot of work. Although, moving that same pile of sand all at once is power. Consequently, when the work is performed more rapidly, additional power is made evident. This leads us to probably the most important factor effecting power; speed.
SPEED = POWER
Since the rate in which work is done effects power so greatly, speed becomes the primary concern in increasing that power. Speed as a whole is thought of as the time elapsed between the beginning of a motion to the end. This is only one perspective i the measurement of speed. There are many types of speed.
First is perceptual speed. This is the measure of how quickly one sees an opening or perceives an attack. The second, Mental speed, is the quickness of the mind to decide on the appropriate reaction. Initiation speed comes next, being the rate in which a motion is started or initiated. Performance speed, most often referred to as speed itself, is the time elapsed between point a and point b. The last is alteration speed. This concerns how suddenly a motion can change direction midstream. Every one of these types effects power in one way or another.
With superior mental or reaction speed a weaker man can surely win. With his superb quickness, he lands first, nullifying the adversaries attack. No matter how big or how strong, if a man does not possess discernible speed, he may never even reach the target. This brings us back to our definition of power. Since, power is the rate in which work is achieved, when no contact has been made, no work has been performed. Therefore, there is no power in the attack.
To increase speed as a whole, the individual parts deserve individual attention. Practice routines should be comprised of specific exercises to augment the weakest attributes. To strengthen these weak points results in large advancements in power.
FORM & BODY FEEL
Along with the imperative need for speed, the proper form is an integral part of power. This, actually, should be the first concern when learning a new technique. Before speed can be added, the form must be economical and exact. The practice of the skill must focus on that form. With every repetition, the feel (or body feel) should be intently sought. In proper form the body senses efficiency. It is essential to learn to recognize that feel. Recognition is the first step in being able to reproduce that correct motion. This "body feel" is the mold in which precision is formed.
Form itself can also be broken down into separate factors. Balance, Precision, and economy of motion make up the general outline.
Proper balance is achieved through maintaining a solid foundation. The body weight should be distributed evenly over the feet. This balance must be kept throughout the entirety of any motion, from the beginning, the action itself, and through to the end. Improper balance expends unnecessary energy, which is of great detriment to our plan. Without that foundation the appropriate form can never be achieved. The attack also needs precision in order to hit. A precise attack is accurate and direct. Without precision, any amount of power is squandered, missing the target or not hitting it square. To strike with precision, every movement is initiated, performed, and lands exactly as intended.
The coordination of the skill further dictates its effectiveness. An uncoordinated blow will be inherently slow, may vary off course, and will require more effort than is necessary. Repetition proves to help coordination by properly training and carving neural pathways. To some, physical coordination, seems a natural state of being. Others may need more time to develop this trait. All, regardless of natural ability, accumulate power by increasing coordination.
Economy of motion is attained in conjunction with coordination, precision, and balance. All assaults are made as simple as possible. They are stripped of all unnecessary movements. Wasted motion means wasted momentum. Every bit of momentum is highly significant in the ultimate goal of power.
TIMING & DISTANCE
Timing and distance play key roles in real striking power. A well-timed attack lands at the opportune moment to cause the most damage. That moment is when the target is clearly open with no obstructions. It can be timed to the opponent's rhythm. Striking hard as they move forward, intercepting their attack, and hitting as they shift their weight side to side, are all examples of good timing. Further, an attack in good time may hand the advantage to a slower combatant, because the speed in which you travel becomes completely irrelevant when you are already there.
If launched from an inadequate distance, the hit will lack penetration. Worse yet, it may never even land. Controlling the distance is one of the most important factors to master. Of course it is also one of the most difficult. One must intrinsically know at what exact distance every strike could be thrown in order to score. This involves knowing yourself. One must know their precise personal reach & range capabilities. In addition, it is equally important to understand the same of ones adversary. An assault from the perfect distance results in ultimate striking power.
Both timing and distance can be enhanced through regular sparring, various drills, and bag work. The two, again, should be attached to the body feel. Correct timing and distance are sensed more often than seen.
BODY CONDITIONING
To exert a great amount of power, the body has to be in the utmost condition. Strength, flexibility, and cardiovascular training increase power greatly. To make use of all previously discussed attributes; the body itself must be capable of the performance. The body is the tool to achieve any result.
Weight training or calisthenics are excellent methods to build strength. It is easy to target specific muscles with proper training. If training for power in a punch, every muscle involved in that punch can be isolated and improved. A straight punch, for instance, utilizes many different muscle groups. The forearm to clench the fist, the triceps and chest to launch the arm forward, the deltoids to keep the arm steady and penetrate upon striking, and the legs to push the body forward, just to name a few. This leaves strength training a must for all that wish for that added power. Flexible muscles are more efficient in many ways. With a consistent stretching regimen the muscles become suppler and require less energy in movement. The higher degree of flexibility, the more relaxed the muscles remain. In this relaxed state, there are fewer antagonistic forces at work from opposing muscle groups, resulting in greater speed.
Endurance or cardiovascular training has to be included to augment power. Through continual practice and supplemental training the body can withstand prolonged use. The specific muscles, during strength training, will be able to perform many repetitions without fatigue. Jogging, bicycling, and jumping rope develop traits that are useful in overall martial arts skill. No serious martial artist should over look these pro-active measures.
The most important endurance training is that of the event itself. To teach the body to perform punches and kicks, those punches and kicks should take up the majority of practice time. Again, jogging or cycling help build endurance, but in excess may actually be of detriment. Jogging long distances at a regulated pace sometimes creates heavy feet, while cycling may hinder flexibility.
BODY ALIGNMENT
Perfect body alignment at the end of a strike, results in a large increase of power. Having that body alignment allows use of what is termed "The Power Line Principle" The straight lead is perfect to explain this principle. The fist begins the motion, followed by the movement of the body. The path is continually straight towards the target. Before impact, as the arm stretches forward, comes a turn of the torso and a snap of the hips. One end of this line is your fist. The other end, your foot, supports which itself on the ground. In between, from the shoulders, to the hips, and down to the legs, each segment of the body comes into position to create a straight line. This line creates an exceptionally stable and concentrated force. In concordance with this theory, a metal pipe with pressure applied to both ends from the side would surely bend. While on the contrary, if the pressure were applied directly on the ends, the pipe would stand strong. The power line focuses all body weight, momentum, and strength all in one central location. The power line makes the body structurally sound.
MENTAL FOCUS
Further, not only physical properties are at work. The mind must work with the body to reach a goal and is clearly focused on the task at hand. Intent on the goal, no other thoughts should cloud the consciousness.
Ego, emotion, and self-doubt cannot be left unchecked. These three are self-defeating. Obscuring judgement, these inner thoughts destroy any potential of performing at the optimum level.
True power is, utilizing the capabilities of the human body to their utmost perfection. Many exercises and routines can be followed to better these elements of power. All can be helpful and may be necessary to rise above the norm. Throughout training it must be remembered that no exercise can replace that of the action itself. Repetition leads to proficiency. If the goal is to be a great basketball player, you must shoot baskets. To perfect a punch... PUNCH! To perfect a kick... KICK!
There is no substitute!
