Punching Power/Speed Workout

  1. Advanced Member
    MrBrightside's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    887
    Rep Power
    530
    Level
    23
    Lv. Percent
    53.29%

    Punching Power/Speed Workout


    Are there any specific areas of the body to concentrate on/any workouts to increase punching power and speed, or does it mostly depend on technique? Maybe a plyometric program of some sort?

  2. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    831
    Level
    29
    Lv. Percent
    43.02%
    Achievements Posting Pro

    Beat up the heavy bag.
  3. Professional Member
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Age
    36
    Posts
    4,065
    Rep Power
    2165
    Level
    44
    Lv. Percent
    28.04%
    Achievements Activity ProPosting Pro

    Heavy bench press
    •   
       

  4. Diamond Member
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    13,250
    Rep Power
    78141
    Level
    70
    Lv. Percent
    66.66%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Hip and Shoulder explosion. If you can snatch, that'd be great, but most people can't properly snatch. Clean and Power Press would be an effective method.
    NSCA - CSCS
  5. Diamond Member
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    13,250
    Rep Power
    78141
    Level
    70
    Lv. Percent
    66.66%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by jas123 View Post
    Heavy bench press
    Nooooow, I get it. That's actually pretty funny.
    NSCA - CSCS
  6. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    24,181
    Rep Power
    1708598
    Level
    96
    Lv. Percent
    10.75%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    It's all in the hips.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  7. Diamond Member
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    13,250
    Rep Power
    78141
    Level
    70
    Lv. Percent
    66.66%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Power hoola hoop.
    NSCA - CSCS
  8. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    831
    Level
    29
    Lv. Percent
    43.02%
    Achievements Posting Pro

    Or salsa dancing lessons.
  9. New Member
    aquanutz's Avatar
    Join Date
    Mar 2006
    Posts
    369
    Rep Power
    295
    Level
    15
    Lv. Percent
    95.09%

    Quote Originally Posted by Rodja View Post
    It's all in the hips.
    QFT.

    All your power is derived from your hips and core.
  10. New Member
    flobot's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Aug 2008
    Posts
    432
    Rep Power
    297
    Level
    17
    Lv. Percent
    13.18%

    For a powerful punch, you need connection from your ankles, use your thighs as sort of a connector, transfer ALL energy into your glutes which loads the punch up and transfers it to your cocked hips which is then whipped out by your arm.

    Remember to punch straight from your shoulders like a boxer, put your whole arm BEHIND the punch. Don't punch from the elbows like muay thai.
  11. Elite Member
    TimberLakers's Avatar
    Stats
    6'1"  190 lbs.
    Join Date
    May 2008
    Posts
    7,357
    Rep Power
    17039
    Level
    55
    Lv. Percent
    70.67%
    Achievements Activity ProPosting ProPosting Authority

    Light bands connected to the wall help... any more resistance than that - and you're probably not helping yourself.
  12. New Member
    will175's Avatar
    Stats
    5'11"  191 lbs.
    Join Date
    Jul 2006
    Posts
    69
    Rep Power
    140
    Level
    7
    Lv. Percent
    57.22%

    Core all day..
  13. Advanced Member
    MrBrightside's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    887
    Rep Power
    530
    Level
    23
    Lv. Percent
    53.29%

    Nice. Thanks yall.
  14. Elite Member
    RenegadeRows's Avatar
    Join Date
    Feb 2006
    Posts
    8,658
    Rep Power
    191396
    Level
    60
    Lv. Percent
    72.99%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    "Want to get better at punching? Punch more" -A wise man.
  15. New Member
    Julio R's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Sep 2008
    Posts
    20
    Rep Power
    90
    Level
    4
    Lv. Percent
    37.87%

    Quote Originally Posted by Emerge View Post
    Or salsa dancing lessons.
    lol

    i love the punching bag. you can also get a sped bag also it helps on your accuracy and speed.
  16. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    38
    Posts
    6,351
    Rep Power
    3266
    Level
    52
    Lv. Percent
    31.6%
    Achievements Activity ProPosting ProPosting Authority

    i'd work on triceps, as they have a lot to do with punching strength, and also focus on compound moves like the overhead press, clean and press, snatch, deads, etc.

    anything that is compound in a way teaches your muscles to work with one another, which helps you bring your core strength into the equation.

    i'm not a boxer or MMA guy, so i could be wrong.
  17. Advanced Member
    MrBrightside's Avatar
    Stats
    6'3"  187 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    887
    Rep Power
    530
    Level
    23
    Lv. Percent
    53.29%

    ^ It's logical...
  

  
 

Similar Forum Threads

  1. Strength, Speed, Power.
    By Shininface in forum Workout Logs
    Replies: 11
    Last Post: 09-07-2010, 11:55 AM
  2. training for speed and explosive power
    By mytime09 in forum Training Forum
    Replies: 7
    Last Post: 05-07-2009, 10:48 PM
  3. Question about Tridenosen, mesobolin, power and speed
    By norcalrydaz in forum Supplements
    Replies: 2
    Last Post: 03-19-2008, 01:22 PM
  4. Speed Vs Power = Mismatch ???
    By anabolicrhino in forum General Chat
    Replies: 0
    Last Post: 04-21-2007, 11:02 PM
Log in
Log in