Generate more punching power with Static training

[MAXIMA5]

I just received this in my Pete Sisco Precision Training newsletter. This training method focuses mainly on Static Contraction Training. I've used this training method for about a year and gained 25 lbs of lean mass naturally. Now I'm adding some gear.
Most of this is common sense, but I thought some of you MMA/Boxing guys might like this.- Maxima5

Punch Like a Jackhammer – Radical Strength Training for Boxing and Martial Arts
- By Pete Sisco

Do you know where real punching power is generated and released? It’s in the final inch or two of motion. Legendary martial artist, Bruce Lee, was known for demonstrating this fact with his famous “one inch punch.” Lee would position his fist just one inch in front of the abdomen of a subject and – without moving his hand backward whatsoever – would unleash a punch that would lift the subject off his feet and launch him into a waiting chair several feet behind him.



Many boxing and martial arts techniques involve intercepting or redirecting an opponent’s punch or kick before it reaches full extension. These techniques are only possible because of the reduced power contained in a punch or kick before it reaches full extension.



One of the secret keys to massive punching power is knowing how to train your muscles to deliver huge power in the exact range it’s most effective: the last inch!



Neuromuscular Efficiency vs. Muscle Building


Any serious boxer or martial artist will throw thousands of punches over his training career. A pro will throw millions. These repetitions build efficiency into the neuromuscular pathways between the brain and muscles. It’s these many repetitions that make throwing a fast, accurate and effective punch second nature. However, all those repetitions do virtually nothing to develop strength in the muscles.



If you want big power…you’re going to have to pump some iron. Heavy iron. Think of that “one inch punch”; it’s not merely hand speed or delivery technique that launches the opponent into the air. It’s muscle power anchored on the ground by leg muscles and transmitted through the muscles of the shoulders and arms. Here’s how to train those muscles to deliver maximum power.



Power Puncher’s Arm Workout


This workout includes a leg exercise for two reasons. First, as mentioned above, punching power is delivered from the ground up and powerful legs are indispensable. Try to imagine how weak your punches would be if you were suspended above the floor by a cable and could not anchor your feet. Every punch would set you swinging and barely impact your opponent.



The second reason to train your legs is they contain the largest muscles in the body and trigger the biggest anabolic effect in your central nervous system. That anabolic effect carries over into every other muscle group. So heavy leg training literally builds stronger arms!



For the next two months do your normal weight lifting routine, except substitute these three exercises for whatever you are using now for these muscles. Do these exercises no more than twice per week and when any one of them does not increase at least 3% add at least two extra days off between all your weightlifting workouts.



Legs


Toe Press: This will build power in your calves. Move the sled on the leg press to the top position. Place 150% to 250% more weight on the leg press than you usually use. Place the balls of your feet on the bottom of the sled with your heels just off the sled. Use your calf muscles to press your toes forward and move the sled one inch. Do not remove the safety stops on the machine! That way the sled cannot descend into your weak range. Hold that static position for 5 to 10 seconds. If you can hold it longer the weight is too light. Next workout, increase the weight 25% and shoot for a 10-15% increase each workout for the next two months.



Leg Press: Use the same setup and procedure as above but plant your feet squarely on the sled. Use the power in your quadriceps to press the sled up one inch and hold it there. Again, do not remove the safety stops on the sled! Hold that static position for 5 to 10 seconds. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 25% and shoot for a 10-15% increase each workout for the next two months.



Shoulders


Seated Shoulder Press: This builds power in the entire shoulder girdle. Use a shoulder press machine that allows you to limit the range of motion. (You can also set a barbell inside a power rack or use a Smith machine.) Position the bar two inches below your locked-out reach. Place 50% to 150% more weight on the bar than you normally use. Using a shoulder width grip, press the bar up one inch. Hold that static position for 5 to 10 seconds. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 15% and shoot for a 5-15% increase each workout for the next two months.





Triceps



Close-Grip Bench Press: Your triceps extend your arm during a punch. This is a fantastic exercise for building massive power into the triceps. Position the bar in a power rack or Smith machine so it rests two inches from your farthest reach. Place 50% to 150% more weight on the bar than you normally use. Using a narrow grip with your hands about 6 inches or less apart, press the bar up one inch. Hold that static position for 5 to 10 seconds. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 15% and shoot for a 5-15% increase each workout for the next two months.



Conclusion


This routine will skyrocket the strength in the most essential muscles used to deliver power punches. It will give you massive punching power in the exact range of motion you need it. Use this routine for two months and you’ll hit like a jackhammer!



Have a Great Workout!

Pete Sisco

[Timm1704]

great post mate

[catabolic kid]

Great post and great avatar.

[MAXIMA5]

Great post and great avatar.

Thanks. Pat Tillman was a stud. RIP

[Deluge1]

Did you only use this method in the exercises provided or did you do it for all muscle groups? I imagine if you only trained that way with certain muscle groups you'd be setting yourself up for a huge imbalance. If you did train that way for the entire body could you maybe post your routine?

I'm very interested in this method of training....

[MAXIMA5]

Did you only use this method in the exercises provided or did you do it for all muscle groups? I imagine if you only trained that way with certain muscle groups you'd be setting yourself up for a huge imbalance. If you did train that way for the entire body could you maybe post your routine?

I'm very interested in this method of training....

I posted a workout for someone in a thread. Let me look for it.
You can do Static training on core lifts in the smith machine and on Leg press, calf raise, etc.. You can also do straight bar seated curls using Static hold at 90 degrees for 5-8 seconds.

[MAXIMA5]

I posted a starter Static workout in the following thread.

Need a stack for Football season

[energizer bunny]

Nice post man, i cant believe some old skool boxers at my old gym dont believe in weights, trying to tell them was like talking to a wall, POINTLESS.

[MAXIMA5]

Nice post man, i cant believe some old skool boxers at my old gym dont believe in weights, trying to tell them was like talking to a wall, POINTLESS.

They probably don't believe in them because they are too weak & embarrased to look stupid if they have to start with one wheel on the bar. It's easier for them to reject the concept than to start at the bottom and make gains.

[energizer bunny]

They probably don't believe in them because they are too weak & embarrased to look stupid if they have to start with one wheel on the bar. It's easier for them to reject the concept than to start at the bottom and make gains.

Also a lot think that doing weights slows you down, what they dont relise is that most if not all othersports use some sort of weight training program in there training somewhere. i personaly enjoy doing the weights gives me more variety in my workouts and i defo can feel it helping my boxing.

[MAXIMA5]

Also a lot think that doing weights slows you down, what they dont relise is that most if not all othersports use some sort of weight training program in there training somewhere. i personaly enjoy doing the weights gives me more variety in my workouts and i defo can feel it helping my boxing.

Yeah, exactly. Take football for instance. I'm pretty sure Willie Parker & LeDamion Tomlinson spent some time in the weight room.

[energizer bunny]

Yeah, exactly. Take football for instance. I'm pretty sure Willie Parker & LeDamion Tomlinson spent some time in the weight room.

Who do they play for?

[boarder034]

WHAT! You dont know who LT is?

[USfighterFC]

WHAT! You dont know who LT is?

Yeah he's from england bro, cut him some slack.

[MAXIMA5]

Who do they play for?

LT is probably the best all around back in the NFL, and Willie PArker is the Steeler's speed back. Both strong, quick, fast, and shredded.

[energizer bunny]

American Football i see, dont know nowt abowt that r baseball, it all seems abit complicated to me but if ieva went to america id like to go and see what all the fuss was abowt. How long does American football last, english football is 90 mins.

[MAXIMA5]

By english football, do you mean Rugby or Soccer?

American Football has four 15 minute quarters - 60 min total. Games can take 3-5 hours.
It's stop and start action, not constant running like European.

Back to the topic, Static training has applications in just about every sport that requires strength and explosion.

[energizer bunny]

Rugby is Rugby soccer is football, its funny hereing people "call" it that
Agree with your last statement totally.

[sonar1234]

Thanks bro exercices will be added this summer when i get back in training.

Great post great info

[Cleaner13]

thanks alot I appreciate your find on these exercises
but I have a quick question

I read that whatever static exercise your using, you replace one of your exercises with, now assuming its replaced, do you do the static first in your workout or last or just literally replacing that exercise in whatever order it was in?

thanks

Carl

[phwSSJ]

They probably don't believe in them because they are too weak & embarrased to look stupid if they have to start with one wheel on the bar. It's easier for them to reject the concept than to start at the bottom and make gains.

Your pretty funny.... I know several boxers that can punch harder than anyone on this forum and they weigh anywhere between 130 to 165 lbs...

If you want power in your punch then learn how to punch correctly... most people dont even know how to throw a punch correctly.. whats sad is that they think they do know how to punch and that lifting weights and bulking up will make them punch harder.

Learn how to punch first... that should take ou a few years then do your "static" exercises

[MAXIMA5]

Your pretty funny.... I know several boxers that can punch harder than anyone on this forum and they weigh anywhere between 130 to 165 lbs...

If you want power in your punch then learn how to punch correctly... most people dont even know how to throw a punch correctly.. whats sad is that they think they do know how to punch and that lifting weights and bulking up will make them punch harder.

Learn how to punch first... that should take ou a few years then do your "static" exercises

No $hit. This post was intended for people who already know how to punch properly to take them to the next level. That would explain why I posted it in the Boxing, Fighting forum.

And adding muscle and strength will make anyone punch harder. It's common sense.
Watch a Mike Tyson highlight...Notice he punches with his legs and his body.
If he didn;t have a 23" neck, huge arms, huge legs, and a huge chest, do you think he'd have as many KO's.
Heavyweight fights rarely go the distance, as opposed to the lower weight classes. Ya know why? Punching power. All pro boxers have great form. Ranked heavyweight fighters have great form AND a ton of punching power that comes from a larger frame and stronger muscles.

[MAXIMA5]

thanks alot I appreciate your find on these exercises
but I have a quick question

I read that whatever static exercise your using, you replace one of your exercises with, now assuming its replaced, do you do the static first in your workout or last or just literally replacing that exercise in whatever order it was in?

thanks

Carl

I usually do my static first when I'm using a static based workout.
Do a warm-up set normally, then hit the static hard.

I usually run Static for a few weeks before returning to a regular workout. Then I come back to static whenever I hit a plateau on regular reps.

[Cleaner13]

thanks bro I appreciate all your info

[Billy_Bathgate]

lol i wouldnt do anything by Pete Sisco

i did his power factor crap before, pretty retarded IMO

i dont give him the credit, that some may

[phwSSJ]

No $hit. This post was intended for people who already know how to punch properly to take them to the next level. That would explain why I posted it in the Boxing, Fighting forum.

And adding muscle and strength will make anyone punch harder. It's common sense.
Watch a Mike Tyson highlight...Notice he punches with his legs and his body.
If he didn;t have a 23" neck, huge arms, huge legs, and a huge chest, do you think he'd have as many KO's.
Heavyweight fights rarely go the distance, as opposed to the lower weight classes. Ya know why? Punching power. All pro boxers have great form. Ranked heavyweight fighters have great form AND a ton of punching power that comes from a larger frame and stronger muscles.

Punching power... or any strikes for that matter are all about weight transfer.

That "from the ground up" stuff is nonsense... AND all of those exercises are ridiculous.
Power comes from two things... weight transfer (requires proper technique) and SPEED.... NOT big strong muscles. Heavy weight fights have more KO's because the guys are heavier and the punches are harder because there is more weight behind them..IE weight transfer. Last time I checked ..pro boxers did not look like body builders.

Speed comes naturally... that is genetically pre determined. Fast twitch muscle fibers are what generate fast and explosive movements. So if you want to improve on what God gave you and get a little faster then do exercises that recrute fast twitch muscle fibers. In terms of weight lifting it would be explosive lifts.. like power cleans, deadlifts, squats, explosive bench (explode on the concentric), dips.. etc..etc!

But not everyone is fast... so technique is the main focus! Learn weight transfer and forget all of the other Garbage that was posted above if you really want to make your punches stronger.

[phwSSJ]

lol i wouldnt do anything by Pete Sisco

i did his power factor crap before, pretty retarded IMO

i dont give him the credit, that some may

Amen!

[gabriel595]

great post bro, you took it from bodybuilding.com right? i've read it before but don't remember where.

[MAXIMA5]

lol i wouldnt do anything by Pete Sisco

i did his power factor crap before, pretty retarded IMO

i dont give him the credit, that some may

That's interesting, especially since in 3.5 months I went from 230 lbs to 255 lbs with that program before I ever considered AAS. Natural. I modified his workout a bit to incorporate other body parts, but I was pleased with the strength and size I gained in such a short amount of time.

I blew up so fast in such a short period of time, more people thought I was on gear then.
I'm not recommending doing nothing bu static training, but a 2-3 months a year of static can accelerate your growth when you've been plateauing on standard routines.

[MAXIMA5]

Punching power... or any strikes for that matter are all about weight transfer.
Heavy weight fights have more KO's because the guys are heavier and the punches are harder because there is more weight behind them..IE weight transfer. Last time I checked ..pro boxers did not look like body builders.
.

You're kidding right? Evander Holyfield, Mike Tyson, Michael McDonald (see avatar)

You're right, it only seems the good ones look like bodybuilders. The rest are usually on the canvas (I'm only referring to Heavyweights/Light Heavy's)
Nothing against light weights, but I'd rather watch golf on TV than watch a 12 round slapping contest between two skeletons that has to be decided by the judges.

I'm not going to get into a pissing contest with you. Any moron can state the obvious; Weight transfer, punching technique, speed, all are critical in punching. Thank's Captain Obvious. Do you have to have arms and know how to make a fist too?

Explosive strength and power amplifies and enhances existing punching power.
PERIOD.

[USfighterFC]

You're kidding right? Evander Holyfield, Mike Tyson, Michael McDonald (see avatar)

What about James Toney, David Tua, Vitali Klitschko, Muhammed Ali, George Foreman, Riddick Bowe, Chris Byrd etc??

The only one I listed there that wasnt a champion was David Tua but he's beaten champions like John Ruiz (another example but a shitty one) and Hasim Rahman. But others were all very good champions and had no bodybuilding physique whatsoever.

Also people like Eric Morales and Manny Paquiao, Floyd Mayweather, Jermaine Taylor, Tito Trinidad, Miguel Cotto are 100 pounds lighter than many heavyweights but have excellent knockout rates and some even more so then most heavyweight boxers.

[Billy_Bathgate]

That's interesting, especially since in 3.5 months I went from 230 lbs to 255 lbs with that program before I ever considered AAS. Natural. I modified his workout a bit to incorporate other body parts, but I was pleased with the strength and size I gained in such a short amount of time.

I blew up so fast in such a short period of time, more people thought I was on gear then.
I'm not recommending doing nothing bu static training, but a 2-3 months a year of static can accelerate your growth when you've been plateauing on standard routines.

so? whats your point, many people doing the same gay bodybuilder stuff increase that. any time you switch to something completely off the wall you usually have a new response...doesnt mean its a good program, just a good switch up.

if you want real strength, try something like WSBC that is proven by the top powerlifters our there, or olympic programs that have proven champions

you should read his power factor book, then you can appreciate what an idiot the guy is. dont forget to bring a calculator and stop watch to the gym with ya next time either.

[MAXIMA5]

lol. I'll bring a video camera too.

[MAXIMA5]

What about James Toney, David Tua, Vitali Klitschko, Muhammed Ali, George Foreman, Riddick Bowe, Chris Byrd etc??

The only one I listed there that wasnt a champion was David Tua but he's beaten champions like John Ruiz (another example but a shitty one) and Hasim Rahman. But others were all very good champions and had no bodybuilding physique whatsoever.

Also people like Eric Morales and Manny Paquiao, Floyd Mayweather, Jermaine Taylor, Tito Trinidad, Miguel Cotto are 100 pounds lighter than many heavyweights but have excellent knockout rates and some even more so then most heavyweight boxers.

George Foreman used to be diesel.

I see your point. I'm not a big boxing guru. I didn't know everyone was going to challenge me because I posted a workout program that I thought might help some people.
Believe me, if we get into a boximg trivia match, I'll lose miserably.

Well, have a good week. I'm outty - vacation.

[USfighterFC]

George Foreman used to be diesel.

I see your point. I'm not a big boxing guru. I didn't know everyone was going to challenge me because I posted a workout program that I thought might help some people.
Believe me, if we get into a boximg trivia match, I'll lose miserably.

Well, have a good week. I'm outty - vacation.

Oh i have no idea about the static training program....i dont know what that is but thanks for posting it. Regardless if people agree or disagree to its effectiveness it's something I just learned about thanks to you. Maybe I will give it a try just to see how it goes, so please dont feel challenged, that wasnt my intent.