While previous WOWs have focused on punching power, this one takes on a more difficult task, training up KO power. Punching power, and KO power, comes from rotational speed. Training the spine, core, hips, feet, shoulder flexibility and hamstrings will increase rotational power, explosive ability, and explosive strength. So guys let's finish fights...don't trust the judges. You saw what happened to BJ and Shogun!
Try and to explode through the entire workout. Go as hard as you can while maintaining proper form. This workout is extremely challenging and a bit long so take a short break before attempting the bell raises. Place the balls of your feet on a wall or a door behind you when performing keep your legs together, tighten up your glute and core, and keep your spine aligned.
Pre-Assessment:
Have a partner measure your punching power and speed on the pads. If you can, film the test so you can compare it later.
Post-Assessment:
After two weeks, reassess your punching power and speed with the same partner. You should see, feel and hear a difference in pace and power.
An athlete's strength comes from their ability to put their muscles on stretch and fire it quickly. The best athletes are the ones who make their muscles convert from the eccentric to concentric the fastest. This flexibility workout will help your muscles achieve maximal flexibility, giving them the ability to fire as quickly as possible.
A routine designed to improve performance on the football field for all players, regardless of position. Improve your foot strength and proprioception, perhaps the most important aspect of this routine for any would be pro-bowler. Improve your strength and dramatically improve your conditioning.
