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Get into Fighting Shape

Develop KO power, explosive takedowns, and a granite chin with these skill-specific exercises

By Sean Hyson, C.S.C.S.

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No doubt one of the reasons you train is so that you can project a "don't mess with me" image to fools who might otherwise try to get in your face. But if the way your muscles look fails to intimidate a would-be attacker, they better have the power to stop him in his tracks. We asked three martial-arts training experts to show you how to use your gym time to build devastating fighting power.

Knockout punching. "Research has shown that the highest percentage of a boxer's power comes from pushing off his back leg when he throws a punch," says Giles Wiley, C.S.C.S., a strength coach and former Tae Kwon Do champion in Atlantic Beach, Fl. That means a strong blow comes from coordinating an explosive extension of the leg, torso, and arm. "The KO wall press drills that motion."

How To Do It
Wedge one end of a barbell into the corner of a room (the edge of a bench can also be used). You may want to wrap the end of the bar in a towel to prevent slipping or damage to the walls. Place a light weight-plate on the other end of the bar, and grab the bar with your right hand near the edge. Get into a fighting stance, left foot forward (or right foot, if you're a southpaw) and knees bent. Now bend both your knees and transfer your weight onto your back leg, as if you were crouching down before a jump [1]

[2] Explosively straighten your hips and knees and rotate your torso, pressing the bar overhead-you should act as if you're trying to punch a much larger opponent in the chin . That's one rep. Immediately return to the starting position and repeat. Perform five sets of 5-6 reps, resting 60 seconds between sets.

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