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Isometric
Exercises to Increase Striking Power in Martial Arts
Isometrics is an old often forgotten method of
increasing muscular strength. It has several advantages for
increasing a martial artist or self-defense practitioner's
striking power as well.
What is
Isometrics?
Isometrics may be
defined as a muscular contraction in which the amount of work
performed is equal to the resistance.
A very basic
example of an isometric exercise is pressing your palms together
in front of your chest. Caution: because isometrics involves
complete muscular contractions people with high blood pressure
are at a higher risk for a heart attack during this type of
exercise. Always seek the advice of a physician before engaging
in any physical activity.
Advantages
of Isometric Exercises
No
Equipment to Little Equipment is Necessary
Train
anywhere you want to when you want to. Even if you're traveling
you'll find the simple pieces of equipment right there in your
hotel room
Isometric Exercises
Can be Done Anywhere
Train anywhere you want
to when you want to. Even if you're traveling you'll find the
simple pieces of equipment right there in your hotel room
Isometric Exercises Can be Done
Discreetly
Train anywhere you want to when you
want to. Even at a meeting isometric exercises can be executed
discreetly.
Lack of Muscular
Bulk Development
Those of you interested in
developing muscular strength without the normal increase in the
size of muscular fibers as found with isokinetic and isotonic
(force resistant range of motion exercises such as weight
lifting) isometrics, possibly do to the lack of motion, is a
solution.
Complete Relaxation of
Antagonistic Muscle Groups
When any athlete
attempts to increase power a relaxation of the opposing muscle
groups hindering the attempted action is not only necessary for
an increase of power but for a conservation of energy as well.
Do you see what I'm getting at here? Once it becomes a
learned reflex (please don't use the incorrect term muscle memory
muscles don't have memories) to relax opposing muscle groups and
a full contraction of agonistic muscle groups is developed as a
learned reflex combined with drills to increase speed, power is
increased with less energy!
Yes I know a huge statement
in the beginning of a dissertation but I wanted to get you as
excited as I was when I formed my theories which were later
tested and through testimonials proven.
More
on My Power Development Theory for Isometrics
The
formula for kinetic energy (energy of motion) is 1/2mv^2. That's
half mass times velocity, which is basically speed, squared.
You'll note speed is a more important factor, however since we're
discussing strength in this article how can we work with and
increase mass?
Gross
Motor-Coordination
Gross motor-coordination is
the use of agonistic muscle groups in proper timing in order to
increase the ability to and efficiency of work. To be more
precise to a martial arts and self-defense point of view
coordination of your body to hit harder. You may feel you do this
already but let me ask you, can you ever hit hard enough or are
you always striving to find ways to hit even harder?
One
solution I've discovered to increasing gross motor-coordination
is by improving stability in order to generate the greatest
potential for force in and through a strike. I have never
released this information except in my ebook and downloadable
video Step by Step Learning Internal Energy Strikes. Obviously
with a family to feed I cannot divulge the content of my entire
work, but let me get you excited with this bit of information....
Positioning Yourself in a
Striking Position and Utilizing Isometric Contractions Will
Increase Stability by Improving Form!
YES!
Think about what you're trying to achieve with your stances for
striking.
No weight shift in the opposite direction of
your strike.
Optimal penetration for greatest injury
potential to your attacker to increase your chances of survival.
Isometrics is an exercise in which you can't compensate
lack of stability with speed. For example, plyometrics is a
system of exercises in which explosive power is used and
developed. This is a great system of exercise of which I also
support, but, as in many fast paced speed type of drills it's
very easy to compensate with speed a lack of proper mechanics
which would give you even more speed and power when properly
developed.
I, along with my readers have noted, by
positioning oneself to emulate a strike in a stationary position
against a resistance equal to or greater than the muscular effort
needed for a complete contraction, proper form for this position
is realized especially after fatigue begins setting into the
primary striking limb and the body attempts to compensate with
agonistic muscle groups for that striking position! In other
words proper body mechanics (sorry I know it's an over-used
phrase) is realized and a learned reflex and kinesthetic sense
(awareness of the body in space) develops for this more proper
position with greater advantageous skeletal positioning.
Are
You Thinking Now?
If you are I did my job. If
you're the type of person whose training is slowed down by
yabutting everything let me save you the trouble. ALL training
exercises are just a part of the whole. Thus I'll list some of
the disadvantages of isometric exercises.
Disadvantages
of Isometric Exercises
Lack
of Muscular Bulk Development
Yes I know I
listed it as an advantage, but some people want the bulk. Those
of you interested in developing muscular strength without the
normal increase in the size of muscular fibers as found with
isokinetic and isotonic (force resistant range of motion
exercises such as weight lifting) isometrics, possibly do to the
lack of motion, is a solution.
Increased
High Blood Pressure during Isometrics
That was
the first thing I told you. So check with your doctor before
engaging in any physical activity.
Muscular
Strength Improves at The Angle of Contraction
Let's
use the pressing hands example again. You're only improving
muscular strength with your hands together. In order to improve
muscular strength throughout your entire range of motion you will
need to execute the isometric exercises at three different ranges
of motion for the exercise.
Lack
of Speed Development
Again just a part of the
whole. You'll need to add some speed drills to your repetuare.
Those who join my newsletter receive a free speed drills book.
Lack of Dynamic Gross
Motor-Coordination Training
Make sure you
practice your techniques moving throughout your range of motion
as well as your isometrics.
Conclusion
Obviously the disadvantages of
isometric exercises are compensated for in my book and video. The
advantages of the little used training method are definitely
utilized. I firmly believe isometrics is an important part of
anyone's training system with it's advantages for both strength
and stability training.
About
the Author
J.
Richard Kirkham is a dual certified teacher specializing in
alternative
teaching methods and a martial
arts instructor He currently resides in Honolulu with his
wife Jan and son Hunter. Mr. Kirkham has produced three works
with include isometrics in the system of exercises.
Step
by Step Learning Internal Energy Strikes
http://kirkhamsebooks.com/MartialArts/InternalEnergyStrikesEbook_pd.htm
which has been completed in both printable ebook and video format
describes how to develop power from nonstriking exercises to the
dangerous relaxed strikes with complete follow-throughs.
How
to Exercise Throughout Your Day
http://kirkhamsebooks.com/HealthNFitness/ExerciseEbook_pd.html
has also won praise by readers as an idea giving and forming work
for those with little time in their schedules.
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