- Maximum strength
You must reach a critical level of strength that will allow you to contain an opponent, especially if you have not mastered many technique. It is better for you to give your opponent that he is about to face a steamroller then to fell as if your opponent is the steamroller. The weights you lift in strength training should be heavier than what you encounter in fight. Also maximum strength is base to develop other types of strength.
2. Initial strength
To throw a punch or prepare for a attack, your muscles have to react immediately. Beside reflex, the speed of your strikes depends on how fast your strength propagates through your muscles. The power of your blows depends on the rate of force development(RFD), or how quickly strength propagates through the muscle. Good RFD allows for rapid diffusion of strength through the muscles.
3. Isometric strength
To block or choke opponent or put him in submission, your muscles must be strong and have endurance during static contraction
4. Explosive plyometric strength
This is seen your ability to wind up(footwork or pulling your arm or leg back before you strike or throw a kick). Indeed, the farther back you pull your arm or leg before strike, the more obvious your intended strike will be to your opponent.
5. Dynamic muscular endurance
You cannot afford to be strong for just one minute. A fighter has to conserve as much strength as possible through all rounds, and this is made possible by developing muscular endurance
To be effective, a broad strike happens in three phase:
- A rapid but short muscle contraction initiates the most violent movement possible.
- Muscle relaxation causes the arm or thigh to gain speed and range of motion without hindrance from antagonistic muscles.
- Contracting the muscle again just before impact produces the critical force that will do the most damage possible.