Can you really increase your punching power by 20% in just one week? That’s the question a seasoned martial artist and trainer set out to answer. With over 30 years of experience working with elite law enforcement and military, he wasn’t new to physical challenges. But this time, he took on something different: trying to level up his punching power using a routine inspired by UFC powerhouse Alex Pereira. What followed was a week of physical intensity, self-reflection, and surprising results.
Setting the Stage with a Clear Goal
The experiment began with a measurable target. Using a digital punching device purchased online, he recorded his baseline punching power: 240. The mission was to boost that number by 20% within just 7 days. That meant hitting at least 288 by the final test. To raise the stakes and add a little pressure, he made a promise: if he didn’t hit the target, he’d show up to teach his next martial arts class in a chicken suit. The challenge was officially on.
A Shift in Training Approach
Instead of sticking to his usual routine of weightlifting and sparring, he adopted a program built around Alex Pereira’s training style. This included a heavy dose of plyometric exercises and explosive power movements. The sudden shift challenged his body in new ways. He admitted it had been a while since he focused on this kind of functional athleticism. The dynamic, high-output exercises worked muscle groups differently, aiming to improve the speed and force behind each punch. By stepping out of his comfort zone, he hoped to unlock greater gains in a short period of time.
Midweek Trouble: A Drop in Performance
Halfway through the week, it was time for a progress check. But instead of showing improvement, his punch power dropped from 240 to 209. The result was frustrating and confusing. He hadn’t slacked off—if anything, he was pushing himself harder than ever. That dip in performance caused some doubt to creep in. Was the program flawed? Was he overtraining? After all, the whole point was to improve, not backslide.
The Turning Point: Rest and Recovery
That night, sleep didn’t come easily. He couldn’t shake the feeling that something was off. Reflecting on his past as a college football player and longtime martial artist, he remembered how often a day off had helped his performance. To back this up, he called a physical therapist friend, who confirmed what he suspected: even if certain muscle groups are resting, the entire nervous system can become overworked. Recovery isn’t just about relaxing the muscles—it’s also about giving the body time to recalibrate. With that insight, he adjusted the plan. He’d push hard one more day, then take a complete rest day before the final test.
Facing Reality: Aging, Pressure, and Motivation
As testing day approached, he felt more than just physical pressure. He was also dealing with the mental weight of aging and the creeping fear of decline. He spoke candidly about the changes he’s noticed—like his eyesight not being what it used to be. Despite that, he knew he still had fight left in him. The experience forced him to balance pride in what he’d already accomplished with the desire to prove he could still improve. That push-and-pull fueled his final effort. He trained harder than he had in months, knowing everything came down to one final measurement.
The Final Test and Surprising Results
On the last day, the moment of truth arrived. With a deep breath and a strong punch, he hit the device and checked the number: 313. Not only did he beat his original goal of 288—he exceeded it by a wide margin. The number spoke for itself. His combination of explosive training, smart recovery, and mental focus paid off. What started as a test of physical strength turned into a lesson on adaptation, persistence, and listening to your body.
Wrapping It Up with Real Results
He made good on his word and shared the full workout program in the video description. The experience proved that even seasoned athletes can benefit from trying something new and adjusting their strategy when needed. It also highlighted how rest can be just as important as the work itself. A 20% increase in punching power in 7 days isn’t just a bold claim—it became a reality through disciplined effort, a willingness to adapt, and pushing through setbacks.
