As a powerlifter and Wing Chun instructor, I am often asked whether lifting weights is detrimental to performing Wing Chun movements. My answer is a resounding, “No!” In fact, I firmly believe that power training with resistance (i.e.: weights) can enhance and increase the power of punches when executing both tan tien (push-effect) and chun kwan (shock effect) launching. Hopefully, I will be able to dispel some of the myths associated with martial arts and resistance training.

It is known that Power = Force x Distance / Time, and this is what athletes in various disciplines are seeking. While strength and power are not the same there is a correlation between the two, and two examples spring to mind: Mark McGwire and Randy Barnes. Mark McGwire’s bat speed, a function of power, allows him to hit a baseball into the scoreboard in deep center field. McGwire understands the necessity of increasing his strength and thereby, his power. Shot-put world record holder Randy Barnes commonly incline bench pressed 550 lbs. (249.4 kg). As the shot-put is a power movement, Barnes also saw the correlation between strength and power.

Admittedly, there are some inherit shortcomings to training with weights and trying to get powerful. For example, muscles have within the regular muscle fibers fibers that sense the length of the muscle, and fibers that sense the amount of force stretching the muscle. The intrafusal fibers are muscle fibers that lie within the muscle belly alongside regular extrafusal muscle fibers. The intrafusal fibers have receptors that can sense the stretching of the muscle fibers and the speed at which they are stretched (primary endings), and there are also endings which only sense change in length (secondary endings). The job of these intrafusal fibers is to sense when the muscle is being passively stretched or stretched too quickly; therefore, potentially leading to injury and return it to its resting length where it can generate the most tension. The length tension relationship of muscle fibers states that a muscle fiber can generate the most muscular tension (i.e. force) when at approximately resting length. It is to the muscle’s advantage to have these intrafusal fibers sense when the muscle is being stretched and return the muscle to resting length by initiating a stretch reflex. This is the reason for doing lockouts to strengthen the bench press since the muscles doing the work are at their optimal length or close when the movement is initiated. Golgi tendon organs are intertwined within the tendons of the muscles and sense the changes in the muscle’s externally applied tension. If the tension is decreased as one accelerates a movement, as in the very top portion of the bench press, the golgi tendon organs will sense this and cause the muscle contraction to cease. This counteracts the job of the alpha motor neurons, which initiate muscle contraction in the first place.

Given the above physiological limitations, one might question the relationship between strength and power. The force velocity curve shows that the greater the force (amount of weight), less velocity (power) is generated, and while a very light weight can be moved very rapidly, since it is so light, little power is developed. Where is the solution to this problem? According to the force velocity curve, a weight of approximately 40-60% of the one rep max is needed to generate maximum power. Here is where strength training becomes evident as once your one rep max increases, the 60% derivative becomes greater. Louie Simmons, a powerlifting coach who has trained numerous world record holders, uses this extensively and has his competitors train their core lifts (squat, bench, and deadlift) with eight sets of three reps at 60% of their one rep max.

How does this apply to Wing Chun? Lets look at the tan tien or “push-hit” punch. As Wing Chun praticioners know this effect is synonymous to a bludgeoning attack since when the opponent is hit with this type of blow, he is knocked back. Unfortunately, moving a 250 lb. (113.4 kg) man will require the necessity of far more power than a 150 lb. (68 kg) man, and while speed can generate power, there are diminishing returns given the mass of the striker and the opponent. (NOTE: I do realize rooting is an essential component, but it is beyond the scope of this article). Here is where area specific strength training comes into play. Regardless of the relaxed state the muscles may be in during the execution of a strike, several muscle groups have to perform contractions to raise and move the arm, such as the pectorals and the deltoids, and to penetrate forward, the triceps must be utilized. Given this, bench press movements are ideal for increasing the “push-hit.” Two excellent exercises for increasing your strength in this area are the close-grip bench press and dumbbell bench press (inverted palms) since both directly stress the muscles previously mentioned and mimic the range of motion for a Wing Chun punch.

My personal favorite is the dumbbell bench press performed with the palms parallel to the body as opposed to the commonly performed method with the palms perpendicular to the chest. I start the movement in a locked out position (arms extended) and lower the weight slowly. Once the weight is lowered to a position parallel to my body, I press the weight upward in an explosive manner, attempting to generate as much speed as possible. Using weight within the 40-60% force velocity curve, here is an example program with the dumbbell bench press:

Of course, this example if used should be adjusted proportionately according to individual strength and experience with progressive resistance weight training.While strength is related to power, a complete Wing Chun and power training program should also incorporate power specific exercises or plyometrics. Plyometric exercises will help develop the necessary explosive power for the chun kwan launching, which must be developed to produce the “shock-effect” or piercing attack. Since the production of this effect requires a reflexive explosion, two ideal plymometric exercises are available to facilitate this development. Foremost are pushups that are executed explosively from the bottom position, pushing yourself off the ground and into the air. These should be performed on a padded surface to allow a cushion to catch the body as the hands return to the pressing surface. Another exercise, similar to the bench press, is the medicine ball press. While lying on a flat surface, you explode the ball upward and catch it as it returns. Lower the ball slowly to your chest once it returns to the hands and repeat the motion.

While many more exercises could be useful for developing upper and lower body power in Wing Chun, my attempt with this article was to focus specifically on the punches in a generalized manner. Given the amount of misinformation that has been disseminated for many years concerning martial arts and weight training, I hopefully provided a thoughtful moment of consideration regarding the inclusion of weights in your Wing Chun program. Feel free to experiment with the exercises and develop your own weight training program that enhances your Wing Chun practice.

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