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International Ch'ang-Hon Taekwon-Do Federation
HEALTH & WELLNESS
DOJANG TRAINING FOR EXPLOSIVE
POWER
by Master Aaron Fruitstone, CSCS,
NSCA-CPT, ICTF 7th DAN
Wellness Committee Chairman
NOTES
*The techniques discussed in this article are complex movements and it is recommended that students interested
in applying these techniques into their training regimens do so only after seeking the proper instruction by a
qualified strength coach, athletic trainer, or physical therapist. If you are going to use the techniques described
in the following article, please do so following the progression from basic, to intermediate, and finally, advanced,
using the training periods described below. Be certain to vary the exercises regularly.
*Each level of exercises has progressively greater loading on the joints. If you have a history of shoulder, elbow,
wrist, hip, knee, ankle, or back problems, you may need to avoid some or all of these exercises. It is recommended
that anyone planning to engage in a new exercise regimen seek the advice and clearance of a physician.
INTRODUCTION
As martial artists, we are
all interested in becoming more efficient at movements. Technical training is paramount to success, yet in order
to maximize power production within various techniques, additional training which stimulates not only the muscular
system, but the nervous system as well, may be needed. This article addresses protocols which are designed to improve
power for the following techniques: all types of punching, side and back piercing kicks, and improving both flying
and mid-air jumping techniques. While there are other protocols for additional techniques, it is beyond the scope
of this article. If you are interested in additional information, please contact the ICTF wellness committee.
A WORD ON POWER
According to General Choi's
Encyclopedia of Taekwon-Do, there are 6 factors directly related to the theory of power. They are mass, speed,
equilibrium, reaction force, breath control, and concentration. We will discuss each briefly here.
Mass: Mass is an element which does not change in calculating
power. If a person is 68 kg (150 pounds), that is their mass. Without gaining or losing weight, mass does not change.
If other elements are properly applied, theoretically a more massive individual, assuming that the mass is functional
(lean tissues), will be able to produce greater power than a less massive individual.
Speed: Probably the most overlooked, yet essential component
to power is speed. During breaking or sparring, depending upon the technique, there are various arcs which reflect
different amounts of force production. It is the goal of the martial artist to appropriately distance their techniques
so that the striking or blocking tool hits its target when it is moving at maximal velocity. Too early in the movement,
and the technique is too slow, as muscles are acting to accelerate the limb. The same is true too late in the movement,
as opposing muscles come into play to slow down the limb.
Equilibrium: Consider equilibrium to essentially mean proper
balance, though slightly more complicated. Without correct equilibrium applied to the intended technique, force
becomes deflected in a direction not assisting to produce maximal power. For example, if the head leads away from
the target when performing a side piercing kick, the center of mass will follow the motion of the head, and will
therefore be deflected away from the intended striking point. On the other hand, if the head remains upright and
centered towards the target, the mass is much closer to the attacking tool, and the drive produced by the standing
leg is pushed also towards the target, resulting in greater power.
Reaction Force: Based on Newton's laws, for every action,
there is an equal and opposite reaction. What this means is that equal force of an opposing limb, torque away with
the hips or standing leg, and counter movements of the shoulders are all used to produce great power during techniques.
For example, when stepping into a right walking stance towards D to perform a fore-fist punch, the individual begins
movement slightly rearward, keeping both arms and legs slightly bent while in motion. As the right leg and arm
move forward, the more extended left arm begins to travel back towards the left hip. At the same time, the hips,
which during the motion are half facing towards BD begin traveling to the right. At the moment of impact, the rear
leg extends forcefully, snapping the hips to the right as the left fist is pulled with equal force to the hip,
causing the chest to rotate into a full facing position. This "snap" begins from the ground and exits
through the attacking tool.
Breath Control: Simply the concept that a person must use
proper inhalation and exhalation to have muscles relax and contract at the appropriate times. By inhaling just
prior to the execution of movements, you are supplying your body the appropriate nutrients and making it soft "yin
breathing". On the contrary, exhaling at the point of impact by forcefully expelling air from the lungs allows
all of the movement-related musculature to contract simultaneously "yang breathing" Proper breathing
is more difficult than it seems, as it must be done from the abdomen, not the chest.
Concentration: Also known as the "human" factor,
concentration is often the key to all power techniques. In determining the outcome of a power breaking contest
between two athletes of equal mass and physical ability, the individual who is able to tune out all other stimuli
and completely focus on the task at hand is likely the winner. There are a variety of techniques to improve concentration,
and are beyond the scope of this article.
THE POWER EQUATION
*I am supplying the equation
used to calculate power in North America. This information differs from the theory of power in the Encyclopedia
of Taekwon-Do, by General Choi. Use it as an informational guide, and use the Encyclopedia as a reference tool.
Power = Work/Time
Work = Force x Distance
Force = Mass x Acceleration
As you can see, there are many commonalities between the equation for power and the elements which are necessary
to create power. The "Human Factor", or Concentration cannot be calculated.
IMPROVING POWER
Since power is determined by the speed at which nerves are able to effectively carry messages from the brain to
the muscles, power training is specifically designed to train both the musculature and nervous system. Dynamic
movements are paramount in power training, which means that progressions towards maximal speed are necessary. No
power training should be done without a proper general and specific warm-up, utilizing the muscles to be trained.
Frequency of training: For the first 12 weeks, perform one upper
body and one lower body power conditioning session per week. From weeks 12-20, perform 2 sessions for each per
week. Sessions must be done on non-consecutive days, to allow for maximal recovery. Following week 20, return to
weeks 1-12 and repeat the cycle.
Intensity of training: Use 30 seconds-1 minute rest times for level
I exercises, 90 seconds-2 minutes for level II exercises, and 3 or more minutes for level III exercises. Perform
the most difficult exercises first, and the easiest last. Training for explosive power is extremely taxing on the
joints and nervous system, so take care to not over-train.
Duration of training: All sessions should not exceed 20 minutes.
Perform only 1 set of chosen exercises for weeks 1-3, 2 sets weeks 4-6, and 3 sets weeks 7-on. Following week 9,
rest completely for 1 week, and return to weeks 4-9, repeating the cycle. Be sure to take an active rest period
every 10th week.
EXERCISES
Following are plyometric style
exercises designed to stimulate increases in muscular power for punches, side/back piercing kicks, and jumping/flying.
Seek instruction prior to engaging in these exercises. To perform the punching power exercises, it is necessary
to have a foundation of strength where you can perform 30 correct pushups. For the lower body exercises, you should
be able to maintain a 90 degree squat for 45 seconds, and jump without pain. For a description of specific exercises,
contact the ICTF Wellness Committee or a conditioning specialist in your area.
PUNCHING POWER
LEVEL I EXERCISES
| Exercise |
Repetitions |
Add Resistance? |
| CLAP PUSHUPS |
6-10 |
NO |
| MED. BALL WOOD CHOPS |
10 |
YES |
| MED. BALL CHEST PASSES |
8 |
YES |
LEVEL II EXERCISES
| Exercise |
Repetitions |
Add Resistance? |
| MED. BALL ROTATIONAL TOSS |
6-8 |
YES |
| DROP/CATCH PUSHUPS |
6 |
NO |
| SWITCH PUSHUPS |
6-8 |
NO |
| MED. BALL VOLLEYS |
8-10 |
YES |
LEVEL III EXERCISES
| Exercise |
Repetitions |
Add Resistance? |
| MED. BALL DROP/CATCH PUSHUP |
6 |
NO |
| MED. BALL SWITCH PUSHUPS |
6 |
NO |
| PARTNER MED BALL DROP/VOLLEYS |
6 |
YES |
SIDE/BACK PIERCING KICK POWER & JUMPING POWER
LEVEL I EXERCISES
| Exercise |
Repetitions |
Add Resistance? |
| SKIPPING FOR DISTANCE |
10 EACH LEG |
NO |
| SKIPPING FOR HEIGHT |
10 EACH LEG |
NO |
| LATERAL SHUFFLES |
5 X 2 METERS |
NO |
| JUMPING ROPE |
30 SECONDS |
NO |
| ALT. LEG HOPS |
10 EACH LEG |
NO |
| 2-LEG HOPS |
10 |
NO |
LEVEL II EXERCISES
| Exercise |
Repetitions |
Add Resistance? |
| ALT. LEG BOUNDING |
6 EACH LEG |
NO |
| 2-LEG BOUNDING |
6 |
NO |
| VERTICAL JUMPS |
6 |
NO |
| VERTICAL PIKE JUMPS |
6 |
NO |
| KNEE TUCK JUMPS |
6 |
NO |
| CONE HOPS (TUCK) |
6 EACH LEG |
NO |
| LATERAL CONE HOPS (TUCK) |
6 EACH LEG |
NO |
LEVEL III EXERCISES
| Exercise |
Repetitions |
Add Resistance? |
| BOX JUMPS |
6 |
YES |
| 1-LEG BOX JUMPS |
6 |
NO |
| DEPTH JUMPS |
6 |
NO |
| DEPTH JUMP TO 2-LEG BOUNDING |
4-6 |
NO |
*Level III leg exercises involve
great stresses on the ankle, knee, back, and hip joints. Any students with previous mechanical issues related to
these joints may need to avoid them.
CONCLUSION
Through understanding of the elements related to power and analysis of the muscles involved in specific movements,
we are able to design a sound plyometric program intended to increase neural response. With faster nervous response,
muscles contract more forcefully, resulting in greater power. This type of training, when added to a regular martial
arts regimen, will result in increases in total muscular power and better performance in the dojang. At the same
time, with proper training, injuries may be prevented and in many cases, rehabilitated, due to the increases in
neuromuscular conditioning.
Reproduced with permission from Mr. Aaron Fruitstone.
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