Effects of a Six-Week Strength and Power Training Program on Punching and Kicking Impact Power in Amateur Male Combat Athletes: A Pilot Study
Vecchio LD1*, Stanton R2,5,6, Campbell Macgregor2,4, Brendan Humphries2 and Nattai Borges
The purpose of the present study was to examine the effect of a six-week strength and power training program, on striking impact power in amateur male combat athletes. A convenience sample of 16 amateur male combat athletes with at least two years combat training experience were assigned to either a strength and power training program (SPT, n=10) or control group (CT, n=6). Both groups performed three weekly combat training sessions for six weeks. The SPT group performed two sixty-minute SPT sessions
in addition to usual combat training. The following variables: lead hand jab, rear-hand cross, front kick and roundhouse kick mean impact power, vertical jump height, and five-repetition maximum (5RM) half-squat and bench press, were measured using standard protocols at baseline and after six weeks. Magnitude-based inferences (Cohen’s d (d) ± 90% CI) revealed likely beneficial effects of SPT on cross punch (d=0.69 ±0.76), roundhouse kick power (d=0.86 ± 0.83), and vertical jump (d=0.53 ± 0.66). Benefits of usual combat training were unclear for all measured parameters. When between-group changes across the six-week period were compared SPT demonstrated likely benefits for cross-punch (d=0.75 ± 0.80) and 5RM half-squat (d=0.81 ±0.78) compared to usual combat training. These data suggest the addition of SPT to combat training may have a beneficial effect on cross-punch impact power and 5RM half-squat strength in amateur male combat athletes.
Power training; Punching; Kicking; Athletes
Examine effect of 6-week EXOGEN® combat program on punching and kicking impact power in amateur male combat athletes.
Seventeen amateur (minimum 2 years of MMA or kickboxing) combat athletes were allocated to either an EXOGEN® (n=10, 28.2 ± 1.7 years, 79.5 ± 7.7kg, 176.6 ± 4.7 cm) or Control (n=7, 29.0 ± 2.0 years, 79.8 ± 11.9kg, 177.7 ± 5.7 cm) group for six weeks. A pre-post study design was used with the following performance tests: Standing vertical jump test, 5RM half-squat, and 5RM bench press. Impact power testing was assessed in the following movements: Lead-hand jab, read-hand cross, rear-leg front kick, and Rear-leg roundhouse kick (using StrikeMate®).
The six-week periodised program consisted of 3 x 60-minute training sessions/week. The EXOGEN® group performed 2 out of 3 sessions with wearable resistance (Table 4). The suit consisted of Lila® EXOGEN® compression-based arm sleeves, pants, and calf sleeves, and loads (2-4.5% BW) located over the midline of the intended appendage. Loads were positioned over the upper and lower lib, lateral hip, anterior thigh, anterior and posterior lower limb (Figure 24).
- A six week EXOGEN® training programme significantly improved jab impact power (p=0.025, ES=0.73, +25.9% change)
- A six week EXOGEN® training programme significantly improved rear-hand cross impact power (p=0.004, ES=1.00, +51.2% change)
- A significant increase in bench press strength (p=0.008, ES=0.32, +6.0% change) was observed in the EXOGEN® trained group
- A significant increase in vertical jump height (p=0.025, ES=1.50, +19.2% change) and 5RM half-squat (p=0.02, ES=0.26, +6.9% change) was observed in the EXOGEN® trained group
- Front kicking impact power did not significantly increase in either the EXOGEN® or control group
- A six week periodised EXOGEN® training programme significantly improves both jab and rear-cross punching impact power in amateur male combat athletes, which may improve an athlete’s change of success in striking martial arts.
- Greater loads may need to be used to improve front kick impact power
- EXOGEN® training may be beneficial for vertical jump height, half squat, and bench press strength, particularly when combined with plyometric exercise
Vecchio et al., J Athl Enhanc 2019, 8:1
Journal of Athletic Enhancement