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