Power Mechanics Drill Book

Mat Manual companion guide to "All Arm, No Hip: Where Punching Power Actually Comes From." Print it, keep it in your training bag, and work the chain in order. The six week plan at the back tells you which drills to run each week.

Safety First

• Solo drills in this guide are built for home practice. Partner pad work is class work. It belongs in the dojo, with an instructor present, a trained pad holder, and power levels agreed before the first punch.
• Punch pads and the makiwara at training power while you are rebuilding mechanics. Speed with a broken chain teaches a faster broken chain. Earn the power by passing the checks.
• Wrists stay straight and aligned on every contact drill. A wrist that bends on the pad or the board is a stop signal, not a toughness test. Drop the power, fix the alignment, build back up.
• Makiwara work starts light and builds over weeks. Split skin, joint pain in the knuckles or wrist, or elbow pain means the dose outran the structure. Stop, let it heal, restart lower.
• Clear your space before solo work. You need one stance length in front of you and nothing breakable within arm's reach on any side.
• Stop and report sharp pain in the shoulder, elbow, wrist, knee, or hip. Muscle tiredness in the legs and hips is normal training feedback. Joint pain is not.