![]() Having an understanding of the biomechanics of the punch, however, provides insight into why we need to train different movement patterns and the way in which they need to be trained. ![]() Combat sports coaches spend a lifetime perfecting the technical aspects behind production of the power in the punch, so this will not be the focus of this discussion. So what makes a knockout punch? First and foremost, technique is king. McGregor has managed to knockout most of his opponents since his UFC debut, with his most famous wins being his 12-second obliteration of Jose Aldo to win the featherweight title, and his second-round stoppage of Eddie Alverez to win the lightweight gold, and become, at the time, the first simultaneous 2-division champion in the UFC’s history. However, whichever way the fight goes, it will likely be a one-sided affair, with either Conor putting the Russian phenom away early with his trademark left hand, or Khabib grabbing a hold of the outspoken Irishman, taking him to the ground, and asserting his dominance. In my opinion, the fight is wide open, in that both fighters have a strong chance of walking away with the title. ![]() It provides that last bit of OOMF to generate big power in your rear cross, overhand, and hook right before impact.This weekend will see the most anticipated MMA match of the year, possibly of all time, as former UFC lightweight champion Conor MacGregor looks to reclaim his crown against current king Khabib Numagomedov. This is the motion your shoulder makes when you listen to your coaches and turn your punches over. One specific movement which can be improved with a strong rotator cuff is shoulder internal rotation. Put the time in to strengthen the rotator cuff and you will reap the benefits! Remember that you are only as strong as your weakest link. ![]() Overuse can then lead to more serious conditions like impingement and labral tears. Studies suggest that fighters may be at risk for sustaining the same shoulder overuse injuries normally associated with overhead throwing athletes like baseball pitchers. Unfortunately these small muscles are often neglected, leading to unrealized physical potential and increased likelihood of serious injury. This group performs movements at the shoulder which are critical for success in just about every sport. The rotator cuff is comprised of four different muscles (subscapularis, teres minor, supraspinatus, and infraspinatus) which originate from the scapula (or shoulder blade) and hug the shoulder joint, stabilizing it. It also helps power shoulder internal rotation (more on why this is important later). The latissimus in particular is crucial to strengthen as it transfers power from your hips and glutes to your arms via myofascial connections. It would therefore be wise to heavily work the “pulling” muscles in your upper torso: namely the rhomboids, latissimus dorsi, and middle trapezius. Remember too that in a fight you need the ability to quickly snap your punches back to position after they are thrown. This can then lead to poor posture, pain, as well as decreased efficiency and power in your strikes. However those exercises, on top of all the punching already performed during regular skills training, can overstress the anterior portions of your shoulders and upper torso. Most fighters can attest to the endless push-ups done while growing up in the sport. Unfortunately, most combat sports training regimens traditionally have focused too much on the “pressing” exercises mentioned above. Balance is key for most things in life, and strength training is no exception.
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