9 Exercises that Will Improve Your Punching Power
May 22, · Well, training to increase your punching power isn’t any different. But now, you need to increase the weight of the bag and not the weight of the barbell. When you do, the extra weight of the bag acts as an increased form of resistance whenever you strike. This makes every punch you throw harder to execute. Jun 15, · This exercise trains arm, shoulder, and pectoral strength — all parts of the body that work to increase your punching power. You may also perform slight variants, including clapping your hands in mid-air or clapping against your chest. Make sure to keep your core and glutes tight throughout.
Disclosure: This post contains affiliate links. Meaning if you click on a link and make a purchase, I'll earn a small commission at no extra cost to you. Years ago, I wanted to learn how to increase my punching power because I how to train your punching power to spar with this what is green and has wheels guy at my boxing gym. Even though we sparred all the time, this guy had never really landed any money-making how to train your punching power. But what I do remember is lying flat on the canvas….
I found out later that I got caught with a stinging left hook that sent me halfway to hell and back. You might think otherwise but from personal experience…. Most trainers or coaches will tell uow that the power is what organisms are made of eukaryotic cells from your legs….
The best way to explain it would be to compare it to cracking a whip. The force transferred depends on the ability to crack the whip at exactly the right moment before reaching the target. If you can learn how to snap out a punch with the punchong kind of action as if you were cracking a whip. Punchimg the mechanics of you delivering this kind of punch come down to 3 things. Each one has its way of contributing to some of the hardest hitters on the planet.
But punchin you can develop these skills…. The easiest definition of explosive strength. And this was quoted on strength and conditioning coach Ross Enamait website simply states…. What I mean is you want to poer the explosive action needed to punch, by teaching your muscle to react explosively. These are ALL examples of exercises you can use to develop explosive power that can transfer into punching power.
Basically, it means lifting heavy ass loads with as much effort as you can. As long as your exerting maximum force. Your body will react and adapt. A few exercises you can use for maximum strength are…. Remember the aim here is not to increase ti muscle size. But controlling the distance between you and the target is the single best way to make or break a punch.
So, what you need to do is be in a position where your arm is just short of being straight at the point traon impact. A way to practice this is to do 2 things…. Obviously hitting the heavy bag is a must because you need some sort of external resistance to train your muscles to deliver maximum force. Shadowboxing, is important because it lets you work on your explosiveness and speed.
After a while I tend to move closer to the target. What happens then is I start throwing shorter punches which then has a knock-on effect at the end of my punch. The resistance from the how to train your punching power or whatever it is your hitting can send a nasty shockwave up your arm. The explosive and maximum strength exercises I showed you above should play some part punchimg your routine. Just send me a snapshot of your receipt or photo proof that you joined the Fight Ready Program via my contact page or email me at [email protected].
Take a look at some of the hardest hitters on the planet. But if you start training yourself to throw punches with bad intentions. Your increased work rate will have a natural carryover to your ability to hit harder.
Another thing you can do to increase your power is to throw multiple strikes with the same hand. So, for instance, if you throw 10 jabs in quick succession with bad intentions …. Just pick a single punch. Then throw that single punch with bad intentions on the heavy bag 10 times.
Rest for seconds and throw another 10 single punches of the same shot. Repeat for 10 sets for a total of single shots punches. So, you probably know that when you lift weights, the only way to get stronger is by either increasing your reps….
But now, you need to increase the weight of the bag and not the weight of the barbell. When you do, the extra weight of the bag acts as an increased form of resistance whenever you strike. Forces your body to adapt to the increased workload.
If your gonna take anything away from this post let it be this…. If you train with intent and purpose your body will adjust to suit. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Anyway… Even though we sparred all the time, this guy had never really landed any money-making shots.
But what I do remember is lying flat on the canvas… …Gumshield hanging out my mouth. Table of Contents. Leave a Reply Cancel reply Your email address will not be published.
There is no conceivable way that a boxer can hope to attain maximum punching power without a structured strength training program. The strength training program may or may not include the use of weights, but if weights are to be used then they need to be used in a . May 20, · Training explosive pushups on a regular basis will develop the kind of movement patterns you need to unleash a knockout punch. It will train both your mind-muscle connection, your technique, and your ability to fire your fast-twitch muscles fibers .
No matter how the fight is going, it can turn decidedly in your favor if you can land one devastating punch. Making these nine exercises part of your boxing training program can help you improve in a big way. The key to packing more of a punch is training the explosiveness of your arms and increasing the power generated from your punching muscle fibers. Both of these techniques can help achieve that:. Increasing power and speed will allow you to make contact that can stagger your opponent.
Plyometric push-ups can aid power and speed by training arm, shoulder, and pectoral strength—all parts of the body that influence punching power. Read on for a brief description of how they are performed. The heavy bag is training staple for a reason, so throw on your bag gloves boxing- or MMA-style , you will benefit in either sport and get well-acquainted with the heavy bag. In ten-second intervals, try to hit as hard as you can using any combination of straights, hooks, and uppercuts.
Then, for seconds, conduct an active rest time of light jabs and footwork before ramping it up for another 10 seconds. Carry these out for three-minute rounds, resting for about a minute in between sets. Although it may not seem like it, shadowboxing is great for increasing punching power because it forces you to focus on technique and proper execution.
The better your form is, the more efficiently you will deliver your punches. With the supervision of a trainer or boxing buddy, shadowbox in front of a mirror while paying close attention to technique and the way you throw punches. The bonus here is the exercise should also train defense, head movement, and footwork to make you a better all-around fighter. This is one of the reasons that Shadowboxing is a fundamental part of any boxing training program.
Performing squats with a medicine ball will help give you a stronger base to work from. Since full squats can add weight and force you up a weight class and lunges recreate movement patterns often used in the ring, combining split squats and lunges is a good option for efficient athletes. Hand injuries are very common in boxing and MMA, so you need to put an emphasis on strengthening your fists.
Start by getting a large tub of rice and digging your hands through it, fingertips first. You can also try punching through water or into sandbags to help strengthen your fists. An underrated component to delivering impactful punches, especially later in fights when you start to tire, is rotating shoulders and torso as you deliver a hit. Work on creating that kind of torque by holding a medicine ball at chest level with both hands, straightening your arms and rotating your torso continuously from left to right.
Get the most out of it by performing them with additional resistance as you go along. Your email address will not be published. Medicine Ball Throw The key to packing more of a punch is training the explosiveness of your arms and increasing the power generated from your punching muscle fibers. Both of these techniques can help achieve that: Lie flat on your back and throw a heavy medicine ball as high as you can, pushing forward from the chest. Catch the ball with both hands and repeat until fatigue sets in.
While standing upright in your boxing stance, take a medium-weight medicine ball into the palm of one hand and push forward as hard as you can. You can either throw the ball against the wall or have a partner catch it and throw back to you. Plyometric Push-Ups Increasing power and speed will allow you to make contact that can stagger your opponent.
In the standard push-up position, dip down as you normally would but, as you rise, explode up so that your hands lift off the ground. To get peak results, ensure your core and glutes remain tight throughout the act. A slight variation to the exercise involves clapping your hands in mid-air or against your chest after you push off the floor.
Work the Heavy Bag The heavy bag is training staple for a reason, so throw on your bag gloves boxing- or MMA-style , you will benefit in either sport and get well-acquainted with the heavy bag. Shadowboxing will help you refine your technique, ensuring more of your power ends up at the tip of your glove.
Shadowboxing Although it may not seem like it, shadowboxing is great for increasing punching power because it forces you to focus on technique and proper execution. Combine Squats and Lunges Since full squats can add weight and force you up a weight class and lunges recreate movement patterns often used in the ring, combining split squats and lunges is a good option for efficient athletes. Rotate Your Torso An underrated component to delivering impactful punches, especially later in fights when you start to tire, is rotating shoulders and torso as you deliver a hit.
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