Expert: Randy Broderdorf - 4/21/2006

Question
Ok, first in terms of punching ability how will these given terms potentially aid me?

A lot of MAX STRENGTH... may equal heavy hits?

SPEED=quick hits (obviously)

high RFD (rate of force development)... equals more muscle fibres firing (quick strong)?

and POWER = ?  Seems like the same thing as RFD to me

Now in terms of grappling ability, how will they potentially aid me?

MAX STRENGTH...will give you more pressure against heavy guys to lift them up, more pressure to use to break  solid objects like bone or joints, but not especially quick pressure?

SPEED...will enable me to get someone into a hold more quickly, or get out of one more quickly

RFD...same as speed in this situation, only with more strength behind it thus aiding in snapping joints and bones more easily

POWER...same as RFD, literally?


Answer
Hi Jeff,
Strength, speed and power all play rolls in punching and grappling.

Power is the same as "RFD" (rate of force production), so it is a combination of strength and speed.

Speed and strength are not always equal or similar and depend on various factors. Just as a boxer like Sugar Ray Leonard was fast but not particularly powerful, Butter Bean or George Foreman were strong and hit hard but not very quickly, and Mike Tyson hit hard and had the speed as well.

A fast striker can inflict damage and wear down an opponent. A strong striker can hurt an opponent with a single strike but may have trouble landing as many shots and a powerful striker (speed with strength) will have the ultimate advantage of striking quickly and doing the most damage. One thing that made Mike Tyson so dominant early on (along with combinations and his leverage).

Think of striking a board. If you're strong it will still be close to impossible to place your hand on it and push on it to make it snap. Yet generating enough force with speed (power) makes it easier to break in half. Hitting it quickly with something that lacks mass or integrity will also make it impossible to break.

With grappling, strength would be the biggest asset to control your opponent, although getting in and out of those movements as positions quickly is also essential, but without the strength to back it up you may not last long with speed alone.

Along with all of those aspects, technique, as I'm sure you're aware, is vital. But all things being equal with skill of technique, the faster and stronger fighter/grappler will dominate!

I hope that answers your question. If not, feel free to email me at randy@takeactionfitness.com

Randy Broderdorf CSCS, CES, CPT
www.TakeActionFitness.com