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.

Be sure to subscribe to Rick’s newsletter for self-defense and fitness tips and articles

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