Tag: Combat

People that train in striking arts like boxing and Muay Thai often have the same question. They want to know how to increase punch power.

Let’s go over all of the ways that you can increase your punching power. Everything from tips for proper technique and different types of training you can do to increase the power of your punch.

Proper Technique To Increase Punch Power

First and foremost, when you want to know how to increase punch power, it all starts with your technique. Proper punching technique will allow you to create the power and release it outward. Here is what you need to know about proper punching technique.

The Mechanics of a Punch 

To get the most power out of a punch, you must make sure that your mechanics are perfect. Many novices that first go into training think a punch is only the movement of your hand.

It is actually your entire body moving in unison to generate power for the strike. The power starts at your feet, moves through your core, and is released through your fist.

Your feet slightly turn inward to create the power. It then moves into your core that stays tight, while transferring the energy to your arm that releases the power.

Turning Your Punches Over

With your technique, one way to increase punch power that you may not be doing is turning your punches over. Turning your punches over accelerates the speed of your punch as well as the power.

Do a quick test to see the difference. Throw a punch where you don’t turn your hand over and then throw a punch where you don’t turn it over.

You’ll notice a vast difference between the power when you turn your punch over and don’t. That’s why you should always turn your punches over.

Which Knuckles Do You Use? 

When you throw a punch, you always hit with the knuckles of your index and middle finger. These knuckles are the hardest in your hands and stick out further than the rest of your knuckles.

Hitting with your other knuckles like your pinky knuckle will be less powerful and likely lead to a break. That is why you always hit your target with your front two knuckles. You’ll generate more power and be less likely to injure your hand.

Punch Through Your Target

A big mistake strikers make when first learning to punch is not through the target. When they do something like punching a heavy bag, they target the front of the bag. 

The problem with doing this is you’re not getting the maximum output on your punch. All of the power stops at the object instead of going through it.

That’s why you must always punch through your target to get the maximum power on your punch. Make this adjustment and you’ll notice a vast difference in your punching power.

Sitting Down On Your Punches

You’ve probably heard the old boxing term “sitting down on your punches.” That saying means exactly what it says.

In order to generate power in your punches, you must focus your weight downward into your stance. Feeling your weight shift from your back foot to front foot as you turn your body into the punch.

Trainers tell their students to do this when they’re standing up too high and losing power on their punches. That’s why you always have to sit down on your punches in order to have power behind them.

How to Increase Punch Power Hitting the Heavy Bag 

If you practice any form of striking, then you probably routinely hit a heavy bag. It’s the best striking exercise to do alone to improve your cardio and strength, while improving your technique.

But there’s also methods you can implement into your heavy bag rounds to increase your punch power. Here are some heavy bag drills you can implement to increase your punch power.

Push & Pull Rounds

One sure fire way to increase punch power is by implementing what we’re going to call push and pull rounds. These are the types of rounds where you focus on one punch to generate power using a push and pull motion.

One hand is touching the glove, while your other hand is chambered and ready to throw your power shot. For example, you’re working on powering up your straight/cross.

In one motion, your jab hand pulls back at the same time you unchamber your straight/cross. When you punch the bag trying to drive through the bag with as much power as you can generate.

You can do the push and pull method to develop power in every type of punch.

2-3 Power Punches

Another simple bag drill that you can implement is doing rounds of 2 to 3 power punches. Keeping your flurries to 2 to 3 punches where you focus strictly on power for each blow.

You can throw anything from two hooks, hook uppercut, hook straight two hooks and an uppercut, etc. The possibilities are almost endless.

But remember when you do this drill to focus the most power in the last punch of the combo. In any combo you throw, the last strike should always be the most powerful.

Nonstop Punching Rounds

If you want to increase punch power, while also improving your conditioning, you should do nonstop punching rounds. Usually, these are done as burnout rounds at the end of a workout, but you can alter them into working on your power punches.

Just like normal burn out rounds, you’re going to be punching nonstop light punches for the entire round. But every 10 seconds, you’re going to sit down on your punches and throw a 2 to 4 punch combo. This is a great method to increase punch power while getting a good cardio workout.

How To Increase Punch Power Through Strength & Conditioning

If you’re serious about training in your striking art, then you probably already do some sort of strength and conditioning. Here’s how to increase punch power through different strength and conditioning exercises.

Push Ups

Push ups are not only a great strength building exercise, but also great for increasing your punching power. All top level professional boxers do push ups in their conditioning routines.

But the best thing about push ups is that there are numerous variations of the exercise. All of which will build up your punching power. 

Try doing multiple sets of any of these push up variations below that are listed from moderate to difficult.

• Push Ups On Your Knees
• Basic Push Ups
• Wide Push Ups
• Superman Push Ups
• Diamond Push Ups
• Knuckle Push Ups
• One Armed Push Ups
• Clapping Push Ups 

Pull Ups

Variations of pull ups target all of the same muscles you use during a punch. Everything from your delts, pecs, biceps, triceps, lats, and rhomboids. Pull ups even strengthen and harden your hands, which enables you to hit harder.

Almost all top level fighters use pull ups in their strength and conditioning routines to improve strength and improve punching power.

Squats & Lunges 

Any good strength and conditioning routine include squats and lunges. This also includes routines for increasing your punch power. 

The power of your punches are generated in your legs, so strong legs create more power than weak legs. You should definitely into various types of squats and lunges into your strength and conditioning routine to increase your punching power.

Medicine Ball Exercises

The medicine ball was popularized by pro fighters for being a diverse piece of equipment that builds strength. There are numerous medicine balls designed to increase punch power and explosivity.

To increase your punch power, try implementing any of these medicine ball exercises into your routine.

• Slam Balls (One Hand & Both Hands)
• One Hand Push Throws
• Two Hand Push Throws
• Overhead Throws
• Rotational Throws
• Russian Twists
• Weight Sit-Ups/Crunches
• Lunges 
• Squats
• Jump Squats

Dumbbells

Using dumbbells are a great way to increase your punch power. Exercises like curls, rows, and presses will definitely increase your strength and power.

But by far the best exercise you can do with dumbbells to improve your punching power are punches. Small weights are great to use when shadow boxing to add a little weight to your punches.

You can do all the same movements you already do in boxing training just with holding small dumbbells. Just a pair of dumbbells up to 10 lbs (4.5 kgs) is all you need to increase your punching power.

Cable Weight Machines

Cable weight machines are a great versatile piece of equipment that allow you to target muscles at multiple angles. Just like with dumbbells, you can also mimic the movements of a punch. 

There’s also great rotational exercises that target all the muscles you use in a punch from your core, triceps, and shoulders.

Questions about the Kung Fu belt order or ranking systems are commonly asked online. Since Kung Fu is such a broad term compared to other martial arts, explaining the ranking systems is somewhat complicated.

Here is our explanation of Kung Fu belt order. Explaining how Kung Fu rankings differ from other martial arts due to the different styles of Kung Fu. Along with our explanation, we listed some of the belt orders from different Kung Fu styles.

A Short History of Kung Fu

If you don’t already know, Kung Fu is not just one particular martial art, but many. Kung Fu or Wushu are blanket terms to classify all Chinese martial arts.

The term Kung Fu is actually any skill that you learn through practice. Wushu translated actually means martial art.

There are literally thousands of Chinese martial arts that are classified as forms of Kung Fu. Which makes trying to give a solid answer about Kung Fu belt order a little more difficult.

Kung Fu Belt Order Rankings?

What makes answering this question even more difficult about Kung Fu belt order is that rankings originally never existed. Rankings in martial arts have only existed since the early 1900s.

In styles of Kung Fu, a student would train under the master of the style until they became a master. No formal ranks were ever given to Kung Fu students.

It was originally the founder of Judo Jigoro Kano that came up with a ranking system for Judo. Karate would later develop its own ranking system and other styles of martial arts would as well.

Due to this outside influence, styles of Kung Fu would adopt belt ranking systems and come up with their own.

Kung Fu Sashes(Not Belts)

In the ranking system within Kung Fu, they don’t refer to their rankings as belt. Instead, Kung Fu practitioners use sashes to signify their rank.

The sashes they wear are about double the width of belts worn in other martial arts. They also wear them on the side of their waists rather that at the center like most other martial arts.

What Types of Kung Fu Use a Ranking System

There’s no telling how many variations of Kung Fu use a ranking system to separate their student’s abilities. If there is a Kung Fu school near you, they most likely use some sort of ranking system.

Two most common styles of Kung Fu that use ranking systems are Shaolin Kung Fu and Sanshou. 

The Kung Fu Belt Order 

In the Kung Fu belt order that is the most used consists of 10 different colors that signify rank.

• White Sash
• Yellow Sash
• Orange Sash
• Gold Sash
• Green Sash
• Blue Sash
• Purple Sash
• Brown Sash
• Red Sash
• Black Sash

The Grouping of Each Belt

The ten sashes of Kung Fu our split in to three different groups between the eight sashes between white and black. White and black sashes signify the beginning and end of the journey through the Kung Fu rankings.

Novice Levels

• Yellow Sash 
• Orange Sash 
• Gold Sash

Intermediate Levels

• Green Sash
• Blue Sash
• Purple Sash

Advanced Levels

• Brown Sash 
• Red Sash

The Significance of Each Kung Fu Sash

Like in all belt rankings, the colors within the Kung Fu belt order are all supposed to have some meaning.

White Sash

The white slash signifies a new beginning. White slashes are a blank canvas that are ready to absorb knowledge of the martial art.

Yellow Sash

The color yellow in Kung Fu is supposed to represent a ray of light. Students that receive their first promotion have received but a small light of what their potential could be.

Orange Sash

When a student reaches the orange sash level, they focus on the martial art alters. They go from being curious to being determined to be a proficient Kung Fu practitioner.

Gold Sash

This rank symbolizes the continuing determination of the student. At this rank, they are full of energy and open to learning more about their art of Kung Fu.

Green Sash

A green sash is like the student is a growing plant. Symbolizing the growth of the student as they continue developing their skills.

Blue Sash

At the blue sash level, a student transitions from just learning skills to training their mind and body. It is not enough to have the skills of a warrior, but you must have the calmness and demeanor of one.

Purple Sash

A purple slash symbolises the power and ambition of a student. They’re growing more confident and becoming stronger in their technique like a young lion, but still needing experience.

Brown Sash;

When a student earns a brown slash, it signifies that they are becoming more grounded to the earth. They are becoming a more stable practitioner and understanding the responsibilities that their rank holds.

Red Sash

A red sash symbolizes the energy and confidence of an experienced student. At this rank, a student is becoming one of the young leaders of their school. Not only are they honing their abilities, but they’re also passing their knowledge to the less experienced students.

Black Sash

A black slash signifies that you have become an expert at all of the techniques within your style of Kung Fu. To become a teacher in Kung Fu, it is a pre requisite to hold the rank of black sash or higher.

Becoming a Master

The colored ranks from white to black are only the beginning of the journey within Kung Fu. Practitioners really attain knowledge during the journey after these ranks.

Generally in Shaolin Kung Fu schools, you earn a degree every one to two years after black sash. When you reach the 8th level, you’re considered a Shaolin Kung Fu master.

How Long Does it Take to Master a Kung Fu Style?

On average, it generally take a student of Kung Fu at least 8 years to go through all of the ranks. To earn a black sash in this time frame would of course mean that you trained consistently.

To give you good time frame, let’s divide it by experience levels if you trained multiple times per week on average.

• Novice Ranks(Including White: 2 Years
• Intermediate Ranks: 2 Years
• Advanced Ranks: 4 Years
• Total: 8 years

We don’t usually talk about arm wrestlers here on the website, but the story of Oleg Zhokh is an incredible one. The arm wrestler with the Popeye like, left arm defied the odds to become the youngest arm wrestling champion ever.

Here is a bio on the “Ukrainian Mutant “, Oleg Zhokh. Going over how he overcame a birth defect to become one of the biggest stars in the sport of arm wrestling.

Oleg Zhokh Growing Up

Oleg Zhokh grew up in the small Ukranian village of Ozhenyn. He was born with a genetic order called congenital hypertrophy. Meaning that his right arm was bigger than his left arm, which had little to no muscle.

You would think someone with this type of birth defect would not become an arm wrestling champion. But it’s funny how the determination and grit inside a person like Oleg Zhokh would defy the odds.

Oleg Zhokh’s Entry Into Arm Wrestling

Zhokh didn’t venture into arm wrestling until he started taking classes at a university in his late teens in 2009. He would enter his first arm wrestling tournament, where he would use his functioning right hand.

Oleg would lose his first arm wrestling tournament rather quickly and came to a decision. He wanted to begin using his left hand that he was told wouldn’t grow muscle or be as strong.

But Zhokh was up for the challenge and wanted to prove everyone wrong that said it wasn’t possible.

Oleg Zhokh Begins Training His Left Arm

The young Ukranian would immerse himself in the sport of arm wrestling. Training his left arm day and night for it to gain strength to be able to arm wrestle.

His training focused solely on his left arm to force it to grow muscle. He would even build his own piece of exercise equipment. A pulley system connected to cement weights he made to mimic the movement of an arm wrestling match.

When Oleg first started using the machine, he could barely lift one of the cement weights. But Oleg Zhokh would persevere and continue.

Oleg would prove everyone wrong, overcoming his conditioning and forcing his arm to build muscle. After a year of hard training, Oleg’s left arm was twice the size of his right arm.

He was now conditioned and ready to try his hand in arm wrestling one more time.

Oleg Zhokh Wins Throughout Ukraine

After focusing on strengthening his left arm and developing proper technique, Oleg Zhokh would start competing in local tournaments. He would surprise everyone by easily winning arm wrestling tournaments throughout the Ukraine.

Working his way up the ranks until he became the best arm wrestling in all of his country.

Oleg Zhokh’s First International Tournaments

Oleg made his international debut in 2010 at the Nemiroff Cup. Competing with his now giant left hand.

In the same year that he made his debut in international competition, Zhokh would win his first world championship at 18. Becoming the youngest arm wrestling world champion in the history of the sport. 

Defying the odds and proving to everyone that said he could not accomplish anything in sports.

The Ukrainian Mutant’s Reign of Dominance

Throughout the 2010s, Oleg Zhokh would be one of the most dominant arm wrestlers in the history of the sport. Starting in the 60 kg weight class before moving up to the 70 kg weight class.

His dominance in the sport would earn him the nickname “The Ukrainian Mutant.” Of course he earned this nickname from his absurdly large left arm that was destroying his competition.

He would travel the world competing in various arm wrestling tournaments. Winning the world and European championships multiple times during this decade of dominance. 

Oleg would even do well in open class divisions, where he beat arm wrestlers that were double his size. The Ukrainian Mutant was on top of the arm wrestling world and looked like he would never be stopped.

Tragedy Strikes Zhokh

In 2018, tragedy will strike. Oleg would be in a tragic car accident that would take the life of his father and his friend Andriy Pushkar. Another high level arm wrestling champion.

Zokh was left severely injured and distraught from the tragedy that had occured. Due to the accident, he severely fractured his left hand and had multiple internal injuries, as well as brain damage.

Nobody knew if the Ukrainian Mutant would ever compete in arm wrestling again after the accident.

Oleg Zhokh’s Comeback

Just like Oleg Zhokh had done all of his life, he would persevere and begin a long road to recovery. He would go through intense rehab for the next three years.

Not only to rehab his arm, but also to be able to do normal functions once again. Then in 2001, Oleg would shock the world.

He would make his comeback to arm wrestling in 2021 at that year’s world championship event. Zhokh would compete a class up in the 80kg division, but it was like he never left the sport.

It was a vintage Ukrainian Mutant performance as Zhokh would clear out his division. Becoming a world champion for the ninth time in his career.

One of the Greatest Ever

The Ukrainian Mutant Oleg Zhokh will go down as one of the greatest arm wrestlers in the history of the sport. He proved everyone that said he couldn’t do it wrong to become a nine time world champion in arm wrestling.

Zhokh’s story is one of the most inspirational in the history of sports and proved that you can’t teach heart. Oleg is already considered one of the best arm wrestlers ever and will continue to compete and add to his legacy. Possibly becoming a 10 time world champion or even more if he decides to continue competing.

The small Eurasian country of Georgia has been a hotbed for producing some of the best wrestlers in the world. Georgian wrestling is an incredibly tough sport and we’re going to tell you a little about their style called Chidaoba wrestling.

Here is a quick history lesson on Georgian wrestling and their style of wrestling known as Chidaoba. Going through when this style of Georgian wrestling was developed and the format of the matches.

We’ll also list of the best wrestlers that Georgia has ever produced, who won Olympic medals.

The History of Georgian Wrestling

For centuries, the people of Georgia have been wrestlers. They have been wrestling for thousands of years ever since there were knights in the land. 

The type of wrestling that was developed in Georgia is known as Chidaoba.

What is Chidaoba?

Chidaoba is a blend of jacket wrestling and folk wrestling that dates back to the 9th century. Georgian knights would wrestle one another as a game and to develop their grappling skills.

This style of wrestling became ingrained into the culture of the region. For soldiers in the upper class, it was mandatory for them to go through training in this style of Georgian wrestling.

The name Chidaoba translates to meaning a struggle between a man and a beast. Many that train in Chidaoba jackets today are descendants of the knights that learned the style centuries ago.

It is part of the culture of Georgia and something that the people take pride in. Along with other forms of wrestling, weightlifting, and of course Judo.

The Match Format of Chidaoba Georgian Wrestling

Chidaoba Georgian wrestling generally takes place in an outdoor arena called a “krug.” Matches will either take place on grass, sand, or sawdust.

The match area is encircled by a group of spectators with some members that play a vital role in the match. Particularly the presence of musicians that play Chidaoba music as the match goes on.

There is actually reserved seating just for the musicians during the wrestling matches. They play traditional Georgian instruments like dolis(drums), zurnas(flutes), and chibonis (flutes).

The mochidave or wrestlers wrestle as the musicians play. They play at the intensity of the match. As the intensity of the match increases, so does the speed at which the musicians play. Creating an exciting atmosphere during the festivities.

The Rules of Chidaoba Wrestling

A Chidaoba match lasts for five minutes, where the wrestlers try to throw their opponents to their backs. Their opponents must land flat on their back in order to win the match. This is similar to an ippon in Judo.

Chidaoba wrestlers are permitted to use any part of the jacket or belt to throw their opponent. Grabbing the pants of an opponent is not permitted.

Mochidaves can do anything from trips, foot sweeps, to hip throws. Just as long as the techniques are done above the waste without grabbing below their opponent’s waist.

During the throws, wrestlers are not allowed to drop to their knees or turn their backs during techniques. Also striking or joint manipulation of any kind is strictly forbidden in Chidaoba.

When there is no winner in the five minute period, a half victory will be awarded to the better wrestler. The competitor, who showed better control and nearly completed their throws.

Chidaoba Wrestling Uniform

In Chidaoba, the uniform consists of a sleeveless jacket and pants(or shorts) with no shoes worn. The jacket in Chidaoba is referred to as a “chokha.”

Originally, the chokha was a long sleeve jacket throughout the history of the wrestling style. But after the 19th century, the sleeves of the chokha began being made shorter. By the 20th century, the chokha was a completely sleeveless jacket.

These sleeveless jackets would lead to the wrestlers developing their own unique grips called “mochidave.” Unique grips to Chidaoba that are used in throwing techniques.

A belt is also worn around the jacket, which is grabbed much like in Judo.

Georgian Wrestling Training 

Georgian wrestling training is known for being incredibly hard. Since they were part of the Soviet Union, they took many of the principles to their training. Principle that has produced countless world champions in both countries.

They’re conditioning consists of everything from running, kettlebell circuits, pull-ups, and of course hours of technical training.

Chidaoaba’s Influence on Sambo and Judo

When Sambo was being developed, Chidaoba played a pivotal role in the Russian martial art’s creation. The creators of Sambo mixed the wrestling of Chidaoba along with the throws of Judo and the striking of boxing/kickboxing.

Many of the techniques of Chidaoba also translate very well into the art of Judo. Which is why Georgia produces some of the best Judokas along with their quality wrestlers.

Chidaoba vs. Judo

The Georgian wrestling style of Chidaoba meshes really well with Judo, but there are some differences. Here are the main similarities and differences between Chidaoba and Judo.

Similar Techniques

Many of the same throws and footsweeps are used in both styles of grappling. Everything from the o goshi, osoto gari, and uchi mata are all used within Chidaoba, but have different names.

No Takedowns Below The Hips

Judo has many takedowns below the hips like double leg takedowns, but are now not permitted in competitions. Now, just like with Chidaoba, no takedowns where you grab the legs are permitted in Judo competitions.

Finishing Throws

In Judo, you are permitted to turn your back to your opponent or drop to your knees. As previously mentioned in the rules of Chidaoba, these actions are not allowed in Chidaoba matches.

Submissions

Arm locks and chokes are permitted once the fight hits the ground in Judo. No submissions of any kind are allowed in Chidaoba.

Match Formats

Matches in both grappling styles consist of a five minute round. Although at the end of regulation in Judo, it goes to overtime where the golden score is enforced. Different from Chidaoba, where a half winner is awarded the match.

Georgian Wrestling Today

Today, the country of Georgia is still producing some of the best wrestlers in the world. Whether it’s Greco Roman, freestyle, or the Georgian wrestling style of Chidaoba.

Wrestling is in the blood of the Georgian people and they will continue to produce elite level wrestlers into the future.

Chidaoba Techniques

To give you more of an insight into this style of Georgian wrestling, we’re going to break down some Chidaoba techniques.

Georgian Wrestling Olympic Champions

Georgian wrestling is known for its illustrious history of producing the world’s best wrestlers. Here are some of the Olympians that Georgia has produced.

David Tsimakurdze

David Tsimakurdze is a Georgian wrestling legend that won the region’s very first Olympic medal. He won gold in freestyle wrestling at the 1952 Olympic games held in Helsinki, Finland. Tsimakurdze is still revered as a hero in Georgia to this day.

Levan Tediashvili

Levan Tediashvili was born in the small Georgian town of Sagarejo and is another legend in Georgian wrestling. Tediashvili would win gold medals at the ‘72 and ‘76 Olympic Games. He was also a 4 time world champion during the 1970s.

Leri Khabelovi

Leri Khabelovi was a two-time Olympian that won both a gold and silver medal. Winning silver in the 1988 Olympics in South Korea and then winning gold at the 1992 Games in Barcelona. Khabelovi was also a 5 time world champion in freestyle wrestling during the 1980s.

Vladimer Khinchegashvili

Valdimer Khinchegashvili is one of the best modern Georgian wrestlers. He won a gold medal at the 2016 Olympics and a silver medal at the 2012 Olympics. Khinchegashvili also won a world championship in freestyle wrestling in 2015.