| One of the most misunderstood variables of | | | | In order to produce rapid striking actions often |
| strength training is specifics. To really make an | | | | only the latter section of the action is involved. |
| exercise specific to a skill, standard off the shelf | | | | Trying to rapidly repeat a long or big technique is |
| exercises just won't cut it. For example, when | | | | problematic as by definition it takes a long time to |
| training to improve punching power often | | | | perform. So when executing a round kick, using |
| instructors will suggest improving arm strength | | | | this method, it looks more like a thai boxing kick |
| and to make it more specific to the punch in | | | | than a karate roundhouse from a long stance. |
| question will recommend using a dumbell over a | | | | The earlier section of the movement can be |
| barbell. While not universal this approach is | | | | trained separately. |
| common. | | | | This approach to including plyometric style training |
| The application of plyometric exercises to the | | | | in martial arts is far more specific to the explosive |
| martial arts is an area where some careful | | | | movements required than standard plyometric |
| thought should be applied to get the best out of | | | | exercises such as bounding or box jumps or even |
| your training time. It would be all too easy to take | | | | clapping push ups. These exercises provide the |
| well established protocols and use these, | | | | correct contraction type which is an improvement |
| particularly those that appear to have similar | | | | on regular squats or press ups. |
| movements to strikes or kicks. | | | | Another important consideration is the state of |
| A plyometric contraction involves eccentric loading | | | | the muscle as it is stretched. It is not slack, it is |
| followed by concentric contraction. Also known as | | | | stretched under tension. One useful analogy is of |
| the stretch-shortening cycle, this involves a | | | | a double stretched elastic band with the slack |
| muscle being stretched under tension before it | | | | removed. That is the band is stretched and taut |
| contracts. If the time frame for this cycle is kept | | | | rather than slack before it is stretched at both |
| as short as possible the more explosive the | | | | ends! Meaning the front and back of the band is |
| contraction will be. | | | | streched. |
| One excellent drill involves rapidly repeating a | | | | This double stretch, under tension, applied to |
| striking action thereby exploiting this phenomenon. | | | | plyometric training will dramatically improve the |
| This repetition has the advantage of increasing | | | | force applied from whatever strike is trained in |
| the neural drive with a resultant increase in force | | | | this way. This is a huge improvement on simply |
| being the outcome. The full drill involves following | | | | performing standard but non-specific exercises |
| the rapid repetition is with a full power | | | | from a book on plyometrics, which is probably |
| performance of the strike being repeated. | | | | aimed at track and field athletes. |