How to Generate MAXIMUM Power From Your Body by RELAXING
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- Опубліковано 30 тра 2024
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We’re always told to “relax” in order to generate power… but what does that actually mean?
How is it that, despite not being strong in a traditional sense, some baseball pitchers can throw a ball at over 100 miles an hour?
And why is it that a lot of coaches can’t quite explain WHY we use the technique we use?
In this video, I discuss a few concepts that allow us to generate maximum power from the body. Those are: kinetic chains, the serape effect, the double pulse, and the stretch shortening cycle.
Essentially, whether you’re throwing a ball, punching or kicking, or doing a vertical jump… the way we utilise maximum power is by coordinating as many muscles as we can across the body.
This is why throwing is so powerful - because it lets us use the muscles that form an X-shape across the body (including the rhomboids, serratus, obliques, etc.). This is what’s known as the “serape” effect.
To do this properly, though, you can’t simply contract all the muscles at once. Rather, you have to trigger a cascade of contractions and relaxations across that kinetic chain. These are known as “double pulses” in athletics, and it essentially allows us to make use of the stretch-shortening cycle.
This is also referred to as "elastic recoil" in some cases. But it's really more to do with the SSC, rather than any actual elasticity of the tendons.
To do THAT, though, we also need to be relaxed in the muscles until they need to move. It’s complex stuff, but I think that understanding it can make us better athletes. Enjoy! - Навчання та стиль
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As a former boxer and boxing coach we call this digging for power and it is what separates punchers from regular boxers. The best punchers can do this in their sleep. We also call it a lag. The punch slightly, by micro seconds like hundreds of seconds, lags behind the initial punching motion. If you can shift your hips like a hula hooper from the back leg to the front leg while at the same time as you rotate with shoulder lag you will develop the type of power that is only experienced by historically great punchers. Like a Rocky Marciano. The other thing you can do is develop the pull right hand where you are pulling with the front leg instead of pushing with the back foot. You can punch as hard with a well developed pull right hand as you can with a push right hand, but the pull right hand has a different timing to it that makes it hard for your opponent to adjust to the timing. Then when you get good at both and combine those two movements the push and the pull you will hit even harder. That said there will always be a slight push to get the right hand started but instead of pushing hard pull with the front foot and slide the back foot on the ground. But honestly the difference between as amateur punch and a pro punch is the shifts. Watch world class fighters and look at their feet they do not turn or twist their feet. In a sport where micro movements and micro seconds determine victory turning the feet takes to long and doesn’t allow you to get the biggest bang for your buck.
Dude awesome read. Thanks for sharing
I find it easier to think in terms of actuating each joint instead of muscles, the more joints in the chain you can incorporate the more power you can generate.
I've never even thought of it like that! Super smart concept
@@jasonbrooks609 I appreciate it.
Baki
The Soviet school of boxing I believe has the greatest understanding of this concept, tensed ankles + loose shoulders. Power is generated in a mini hop + rotation using elastic recoil of the fascia and tendons moreso than the muscles. I'm 62kg and I can seriously out punch most of the much heavier guys in my gym and it's always been kind of weird because i use the least amount of effort per punch. This video explains it nicely, bravo!
Something really interesting that Adam's touched on here is the importance of coaches and teachers understanding biomechanics. My Silat teacher is a genius when it comes to this. Learning the techniques, but also learning why they work and how they work, is a game changer.
Today before break fast in evening me and my brother did your video workout with 6 Sprints
Good job bros happy Ramadan
@@Isnotreal42 thanks brother
@@Aliandbrothers101happy ramadan, I still have to fast for 30 min
@@nobody-dw2djenjoy ur meal
@@user-tt2jq1he9b thanks
I think practicing a 3 inch punch would probably train this movement pattern the best since the only way to generate any meaningful power is to use the entire body in concert. The feedback loop is also very straightforward since you will immediately feel the difference when you get it right, as opposed to a full on punch with the arm where its harder to tell where the error is. The arm is already in the correct place with the 3 inch punch so it eliminates a variable and noise.
As a martial arts instructor, this honestly was helpful, while most of this is stuff I’ve already been doing, you totally plugged the gaps between myself and my students for when I say things like “stay loose until you’re on the verge of contact”, makes sense to me, because I know what I’m saying, but evidently, that’s not as obvious to someone who has no formal experience in martial arts. Awesome vid, love the work, keep it up!
This is essentially what I learned in karate, the movements in that martial art exhibit really exaggerated examples of the type of movement shown in this video
Hello Adam! Concerning the KB Swing, I did once a StrongFirst seminar and they explained we should contract the lats in order to bring the KB from the top to bottom position.
Digging the toes and ball of the foot into the ground will help
Informative as always.
I like to think of the mechanics of punching/throwing as whip-like, the ripple from a whip handle to tip mimics the contractions in the muscles needed to efficiently transfer energy needed to throw a punch
That's how Bruce lee described it
fast recovery bro
Trained Karate for a while now. Definitely was practicing this and have been having an evolving understanding of the feel of this.(a spring like feeling).
Thanks for the great explanation 😮 now i need to work on the torso more
great stuff man, seriously!!!!
Thank so much for this video I took this and tryed it out and I can tell I can generate more power and also saw a comment that said to like dig your toes into the ground and the power went up significantly 💪🏽😄
Another great video
Regarding the relaxation/tension dynamic, this is where the traditional method comes into play. Doing so many repetitions of a strike (at varying intensities) that you begin to become more fluid purely out of desperation; your desire to find the path of least resistance to power generation makes you more efficient on a shorter timetable. You'll know when you've done it, because you can't lift your fork to your mouth at dinner time.
Thanks for sharing 🙏🏾
Very good ! Thank you !
Your videos changed/ enhanced my life for the better!
Thanks Adam!!!
If you watch Mike Tyson in the old days, in slow motion, his body would be done moving before his arm started moving, for the power punches
Wow. These principles allowed me to understand my golf swing better too. The whip affect is also created by leading with your hips, allowing the arms to come through with additional torque and kinetic energy
Wow Thank you!
Hope everything goes well Adam !
Feel so strong and growth❤
Great video, Adam! One thing though, I'm sure from what I remember from school, is that we have 2 protective mechanisms, one in our muscle belly(muscle spindles) and the other in the tendon(Golgi tendon organ). They both help prevent over-stretching and are utilized with these types of movements. It's also when we recommend pausing, even slightly when fully extending a muscle during an exercise. Especially, for our calves, as the calcaneus (Achilles)tendon is quite large and has many more to help with our walking/running(when done right of course and we don't heel strike, but mid-sole strike).
I'm actually getting into boxing lately too. Great timing 👍
Can you do a break down of armwrestling? Tendon strength vs muscle strength, contraction of muscles vs tendon conditioning , etc.
Armwrestling is mostly isometric strength during the match, but right at the go you need maximum concentric strength to get to your preferred position. You condition the related muscles with actual armwrestling, but also through exercises that target specific muscles. Check out "voice of armwrestling" UA-cam channel, they have loads of videos of exercises for armwrestling.
In a bit of irony I started bare knuckle fighting a couple years ago and had to I guess unlearn if you will some boxing stuff for example I tend to stay relatively tense the whole time because there's very little time for rest or reset you also have to take into consideration the infighting and/or dirty boxing and so you almost have to maintain a sense of tension without getting tired and ironically it helped me in my everyday life because it taught me when to relax my muscles even stressful situations and I carried most of my tension in my shoulders.
Fantastic content as always. I recommend you check out Kevin Lee and his content with Alan Baker recently on the Keysi Fighting Method (incidentally people mistakenly think this style was invented FOR Nolan’s Batman trilogy, when in reality that’s only a part of it). KFM and Alan’s approach to C-Tac (Civilian Tactical) are incredible new evolutions of modern fighting.
Great video, for sure. Mr. Baker also had some fantastic threat de-escalation techniques that are of a benefit to anyone interested in preventative self defense
Yeah I saw that one too. Great stuff.
Unlimited POWER!
super helpful
I love the bioneer videos, always informative and a bit of humor in there as well. This will be a fantastic video, to put towards my training. At 47 years old and lost 15kg weight I have become more flexible fit and healthy. I have no doubt Mr Bioneer has been a positive factor in my achievements.
Thanks mate.
👍💪🇳🇿
Well done, matey. Congrats.
Great stuff as always, Adam. Those punches look really formidable now!
Can I ask you about SF2.0, something which I bought as well as SF1.0…I get the feeling that your own training is a bit of constant state of evolution, and so I wonder whether you still fully stand by SF2.0 as a catch-all amalgamation of everything you train for…I’m guessing you designed/published 2.0 a good few months ago now, so I’m curious whether it’s a program you still run yourself, or whether you’d structure it differently again if done today?
Would you possibly consider doing a video for your 2.0 customers talking about how to approach it to get the most out of it? I suppose that while I’m fully in support of it and in no way unhappy with my purchase, I feel I’d get more out of it if I heard you talk it through, why you prescribed the movements you have, how it all fits together to deliver the hybrid of results we’re after, how you might optimise the splits when tight on time, how you might adapt it for X,Y or Z, etc etc.
you should try judo as your next challenge, would love a video on how to improve explosiveness or endurence in the context of judo!
Don’t forget hand/knuckle/wrist conditioning guys and bioneer,I recommend a drill we call ninja where the torso is the strike zone and u have to touch the other players torso,the game focuses on deflection and reaction times✌️👌
We use a similar drill at my boxing gym.
@@oliverhudson8821 noice, can do it with knees as well focus footwork
That's a Game Suggestion, I'll work it with my brothers!
Based pfp
Your punches are looking much better man!
Never got here this early. Your videos are unique can you a video on high rep calisthenics or how to reach 100 reps on any exercise
Jim stoppani has a 100 rep workout plan.
Hey you look great man💪🏻
Hey Adam... I have a request. How would you advise training not to throw a punch, but to take one? Like Houdini trained himself to take any blow (it didnt end well for him in the end). Martial artists learn how to break a fall. Im think reflexive toughness. Bracing for impact etc... Id be fascinated.
Amazing video man. Could you please make a video for teenagers that is in school, I am asking this because In school we literally sit for 7 hours straight which is crazy. 5 minute break isn't even enough. It would be so awesome if you made video about it in how to stay fit and recover from this prolonged sitting.
He hasn't made a specific video I think for your situation but he does have one called "crab is the antidote to sitting" and in many of his videos he discusses working out when you're spending most of your day sitting at work.
Y’all ever notice some boxers will bounce+roll their shoulders while rhythmically idling in fight? That thing boxers always do while running lol. It aids in timing the snap of the last stages in the chain by essentially preloading and acting as a cue to shorten. It can also strengthen the connection between your shoulders and feet.
Note that,unless striking,the shoulders are mostly passive. the body moving limp shoulders aside from accentuating the roll direction. Direction of the roll depends on punch.
Shoulders drop forward for the 1-2s you demonstrate
Edit
Maybe using the term shrug is more elegant lmao
Watch Larry Holmes’ blinding jab and Marvin Hagler’s constant shoulder rhythm for reference.
Possibly easiest to see in a sport that might seem less athletic than most. Watch a top golfer hitting driver. In the downswing he/she leads with the hips, generating a big stretch in the lats, and as they uncoil the arms are the last element in the sequence. Very similar in tennis, or in throwing a javelin or whatever.
Would you say the coordination of the hip and scapula is the basis of power generation?
Sorry to hear you are injured.
Is it a new one or the one you've been recovering from, I think it was your back?
Anyway, get well soon fella 👍
Finally, an expertise I can get behind😅
Made my day haven’t seen a denim cut off for 40 years 😊
Joe Frazier had the myotatic stretch reflex down to a "T" on his left hooks especially , although he probably just did it by natural response and not consciously such was his innate physical talent.
have you ever read the contents of max and saldo, or as it is more common, maxalding? its a new perspective(even tough was created a long ago) to how we should be "training" our bodys to move, please give a look on to it, i have the pdf books if needed
Hey. He covered it in a past video, look it up
Hey Adam, I know this is off the topic but I've been trying to figure out a good body weight training program and I took a look at some that you have on your website but my problem is that I'm only able to workout on 3 or 4 days a week. Any ideas?
It's a flow. You're starting at your heel and the power is building through your leg, into your back, into your shoulder and out your hand. As each muscle let's go of that energy, it needs to relax or it holds onto some of it this reducing the total. If you're throwing a ball or a punch, it needs to start in your feet
Question here. Ik Jax blade says that you should lean out before bulking when you first get into training if you have a bit of fat on your frame but ATM I'm on medication that makes me very hungry and I'm bulking at the moment as I figure if I have more muscle I'll have a higher metabolism and I can eat more while I cut after my bulk. Do you think this strategy has merit or should I just use more of my reserve in will power to cut first?
Hey there Adam, hope for a fast recovery. Take care.
ive been thinking what if you add a circle to the punching bag to help you focus on where to land your punches? and would that have any benefit in terms to punching?
Rotation and shoulder movement is indeed important parts of the punching movement. However, without footwork the punch becomes very 2-dimentional and mechanical. Adding footwork in the punch makes you alive and able to punch faster, harder, and from several angels. You should therefore throw (of course in a controlled manner) the entire body explosively into the punch. For instance, you often mention Bruce Lee in your videos - see how he does it in his backyard training. He's actually airborne ever so slightly from the ground at impact. Somewhat the same with Manny Pacquiao. Mike Tyson comes more deeper from the ground and is not really airborne, but he still used footwork to explode into it. And Mohammed Ali, something in between. Different techniques due to different body types and personality, but footwork was/is essential for all these fighters.
You're getting better at punching. A couple of things you might like to try:
1. Trigger step. On the cross, you tap your back foot under you as you begin the arm movement. Think how wrestlers do punches.
2. Think more on pulling your non-punching arm back rather than pushing your arm forward. This cue should help optimise the double pulse.
I started doing functional training, but I ended up feeling sick and even vomiting. Do you have any tips on this?
A hand and forearm strength/conditioning video would be brilliant.
Rice bucket training is pretty comprehensive, quite a few videos about it on UA-cam now.
can you make another legendary training video this time about roman legionaries and centurions?
Force = Mass x Acceleration
But that doesn't mean that the faster you move, the more power you have. Just like bioneer said, you need coordination. The reason why most people think slow punches have more power isn't because they are tensing to "create more mass or tension." It means a martial artist is chaining the biometric links with more energy
Bioneer
Are overcoming isometrics good for this martial arts and relaxing antagonist muscles
Pls. Reply
I dont think it will hinder you on anything if you do it, so yeah good.
I would like to see a martial artists workout from you based on your traits-qualities pyramid
Hello bioneer
Yo!
🔥🔥🔥
They are squatting 2.5xBW plus though. Don’t sleep on how strong baseball players’ legs are
"Togwayo" Bioneer. Which means you are never done Bioneer! Or you are never finished or never really arrive. You always have more to go on.
Man, your punches and kicks😂
Basic karate wisdom bro.
Well, the audience is everybody so its fine.
Your technique is finally getting there! That straight right is decent. Im telling you though, more shadow boxing. Thats where you learn how to punch in combination and really get in touch with your style of striking and continue to develop that style and improve your technique and thus improve your power and striking acumen.
Do you think calisthenics is more based on this?
Bow and arrow.
Imagine spaghetti after a perfect torqued punch, the contracting arm intercepting the retuning energy of the impact..... becoming a new reactive punch
I feel like i just know this intuitively
Honestly, I think this is true for a lot of people. Which is where you get those incredible outliers 🔥
You're still dropping your lead hand as you throw your cross.
My trainer used to slap us with his mit when we did this while he trained us on the mitts.
After a few slaps you will keep the hands up 😉
It's called Biomecanic
I'm no expert but you're what boxers call telepgraphing
How do we translate this to longsword fencing?
havent watched yet 😐but we were always taught loose relaxed punches will give u the best shots in boxing🥊🥊🥊
Yeah, he mentions it if i remember. Im a patreon supporter so watched some of the video a few days ago.
@@norbertnagy5514 🙌🙌
Try disc golf. ;3
It's not double pulse it's black flash
STOP DROPPING YOUR GUARD!!
Force equals mass times acceleration. Basic physics.
Bioneer, I know you are not pro martial artist, but you really need to stop doing CHICKEN WINGS while punching. It's a very bad habit. The sooner you start working on it, the better. Any semi-advanced boxer would punish you mercilessly with body shots. Novice guys underestimate power of body shots (often because at the beginning they have no power), but good liver blow drops even the strongest guys. TUCK YOUR ARMS TO YOUR BODY! I know at the beginning it feels super uncomfortable and even unnatural, your power will also drop - but only at start. Give yourself time and you will become smooth with the technique. Just start working on it - you can't be doing chicken wings forever, you are already boxing for quite some time.
Wish you all the best, love your channel.
Thanks for this! Something to work on for sure, your description helps 👍🏻
Deontay Wilder explained!
Not true, not true, repetition is not THE ONLY way
What makes the mastered movement special is that it can be done intuitively, with confidence, not being concerned with form
The reason relaxing is such a big part of it is because being tense, overthinking, these things extend the length the command must travel between your will and your execution
If you get relaxed FIRST, by entering into a mushin type trance flow state, your body will ALWAYS move with flawless form and efficiency, because the excess thinking and resistance is taken out of the equation
You can flawlessly execute movements you've never done before when you stop worrying about whether or not you're doing it right, whether or not you have perfect form, whether or not you're firing the kinetic chain in the right order
Repetition helps you to get a firmer grip on flawless form, but it's not a causal relationship
Throwing 10,000 punches doesn't make you a master of that punch, what makes you a master of that punch is throwing that perfect punch at the end, with the 9,999 imperfect punches before actually being a MIDDLE MAN that isn't actually necessary if you have an intuitive understanding of how the perfect punch should feel from the get go, and that's an issue of your perception to be able to give you the feedback
By having highly tuned perception, you'll be able to INTUITIVELY FEEL your way through a perfect punch, as every step in the kinetic chain will give you feed back that informs the next step in the kinetic chain
Fighters will talk about how Tai chi is important for fighting but acknowledge that it isn't a martial art itself, because what it's designed to do is help you to understand your proprioception more acutely, which will translate into more acute awareness of proprioception when doing something like throwing a punch
Dancing is fighting, they both operate off of the same framework of movement, so if you can enter into a flow state of dance and execute movements with certainty and intent, not burning excess physical and mental energy because you're concerned about doing it right, about how you look, that certainty of movement will translate into the ability to execute fighting movements with the same degree of certainty
There is very little difference between throwing your arm as a dance move and throwing your arm as a punch, both use movement and both use your body
this applies to pretty much all sports and athletics
@00:32 The Bioneer showing the heavy bag whose the boss
Relax before you hit
It’s how many Manny Pacquiao punches. I know he studied Bruce leet
Arms like rope, fists like stone
Actually throwers have huge benches
Watch those hands man! Every time you throw a punch your hand drops before you extend the arm. Easy counter for your opponent!
aint it kinetic energy
Bioneer is stuck for content these days.
Why do you say that? I have so many exciting ideas for videos I want to make. This was something I felt was really valuable?
@@TheBioneerdont listen to that hater, he’s just trying to bring you down to his boring level. I have a group of 10 buddies that all workout together. Me and 2 others share your videos amongst ourselves and incorporate your ideas into our training, the others kind of follow, but let me tell you we have grown so much as men, as capable men because of your videos and ideas. Thank you for planting the seeds Mr. Bioneer
Strong disagree. i was so pleased to see this topic. I want more of this!
It's just too much mental self pleasing if get me with your videos just practice a thing you want to do there's even been studies showing that when people are told how to perform something they did far worse than if they just did the thing naturally
Waste of time but gotta keep them scheckles rolling from ads
YOURE A FUCKING G IM A CAGE FIGHTER 2-0 N THIS REALLY HELPED