Exercises for a powerful Punch?
The muscles most dominant for a powerful punch are your delts correct? anyone know any good exercises that would strengthen these muscles to throw devastating jabs? any boxers in here? thanks
superbri007 its mostly pecs. you sure? any second opinions?
superbri007 do chest exercises that are explosive in nature. try some cable work one hand at a time throwing punches. Or, have someone hold a exercise band behind you while your gripping it and throw punches with resistance. You can be creative and make up your own shit. what about shadow boxing with 10-20lb weights? or is that just stupid?
Maybe plyometric pushups? I found single arm pushups tended to improve my jabs.... Where in Toronto do you box?
i want to take a boxing class next year, but its 2 hours a day for only one credit
the best way to practice making your punches stronger... is by actually practicing punching. Make sure you use your hips, and practice the technique over and over.
brolli the best way to practice making your punches stronger... is by actually practicing punching. Make sure you use your hips, and practice the technique over and over. Still, I'm guessing he's asking aside from that....
hip and leg drive.
Grouch hip and leg drive. to big bird
a boxer once told me back is the most important...
how about we just say everything.
Grouch how about we just say everything. yeah. I guess if you work your ass off in the gym and boxing gym, you would become a hard puncher.
grip
bag work. you learn better technique on it, plus it gets you used to punching something hard
The power generated is a series of movements relying on your core. Develop a better one, train hard.
Kickbacks are the most important in developing a powerful punch.
curls! Punch stuff. Keep good form and uhhh.... I remember hearing somewhere before that Bruce Lee didn't want a bigger chest because it slowed down his punches. Does anyone know what I'm talking about? Can anyone elaborate on that?
bruce lee was a pussy Go to a boxing gym, ask them...I throw a shitload of punches 3 times a week in training (normal striking day = 14 rounds, 3 mins each w/15 second breaks...bag work, shadow punching, double end ball and pad work then conditioning), our conditioning consists of total body; everything from strength training, plyo, medicine ball drills (good for explosiveness), tons of rope jumping for leg work....more stuff than I could ever type split up into a month long routine. Asking to have a powerful jab is pretty worthless considering a jab is 80% of the time just a set up punch. With a speed jab you won't use your legs/hips at all, a regular jab you will....speed jabs are 100% for redirection and setting your opponent up, regular jabs won't inflict any kind of knock out power.
Grouch how about we just say everything. fucking for a hard punch, you need total body strength, punching requires alot, but the best way to get a better punch is to hit the punching bag
timberwolf Where in Toronto do you box? i don't actually box, yet at least. although i want to try some lessons this summer and thought it'd be a good idea to check to make sure i'm not missing anything. thanks for all the tips and help guys. i appreciate it. i'm asking for my own curiousity mostly, and because there's a good chance i will be forced into a fight or two over the next couple weeks. I know who they'll be against and really doubt i'd ever lose them. But better safe than sorry. So bottom line just overall strength, especially core, and explosive workouts?
The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum. Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn't effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation). I recommend: 1- Training for relative body strength, you don't need hypertrophy. The success of your other regimes depend upon this. 2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance). 3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction). 4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB's, weighted gloves, or mini-bands, in various positions. 5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength. And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast! #62
Ceaze The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum. Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn't effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation). I recommend: 1- Training for relative body strength, you don't need hypertrophy. The success of your other regimes depend upon this. 2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance). 3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction). 4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB's, weighted gloves, or mini-bands, in various positions. 5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength. And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast! #62 i was just gonna tell him to squat, but i think your answer was better.
joy division bruce lee was a pussy Go to a boxing gym, ask them...I throw a shitload of punches 3 times a week in training (normal striking day = 14 rounds, 3 mins each w/15 second breaks...bag work, shadow punching, double end ball and pad work then conditioning), our conditioning consists of total body; everything from strength training, plyo, medicine ball drills (good for explosiveness), tons of rope jumping for leg work....more stuff than I could ever type split up into a month long routine. Asking to have a powerful jab is pretty worthless considering a jab is 80% of the time just a set up punch. With a speed jab you won't use your legs/hips at all, a regular jab you will....speed jabs are 100% for redirection and setting your opponent up, regular jabs won't inflict any kind of knock out power. work on powerfull crosses and hooks.... all in the hips!!
