How to get a stronger punch

[JKD-Escrima]

check out the wee guys punching hard thread, slightly helpful, pretty humorous.

[Beach Head]

Originally Posted by Turing

Chopping wood and swinging a sledgehammer at a big old tire are also supposed to use the muscles used in punching as well.

I've seen Fedor do that and he has the awesome punchinf power.

[monkeyz]

If you use weights with your punches, use very small weights and only do a few sets, followed by a few set of punches without the weights. In the sets without the weights your muscles will be compensating for the weights that are no longer in your hands resulting in very fast relaxed punches. This is much like running down a slight hill when training for speed.

[chillaplata]

I've seen Fedor do that and he has the awesome punchinf power.

Fedor advocates this kind of training in his book. Chuck Liddell does likewise in his own book: apparently hitting an old truck tire with a sledgehammer is a favorite training technique of Coach John Hackleman and his team at The Pit.

BTW this thread is like one of those insect species that recurrently surfaces in a flurry of activity every couple of years and then goes dormant...still, much better than more Knowledge Bot threads ...

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[JadeDragon]

When you punch snap your waist into it (also called fa jing [explosive energy]). Kinda like a whipping action. Also put your body weight into it.

[chillaplata]

I think that's the theory behind the sledgehammer training -- it forces you to develop proper hip rotation and build explosive power in your legs (as well as your upper body).

[dimmg]

All your power will come from your hips. Pratice with a very slow punch and notice how your hips are rotating through. When your hips are fractions of a second ahead of your fist landing you body will transfer that power to your punch.

[Britt]

Originally Posted by chillaplata

Fedor advocates this kind of training in his book. Chuck Liddell does likewise in his own book: apparently hitting an old truck tire with a sledgehammer is a favorite training technique of Coach John Hackleman and his team at The Pit.

It is, John has his guys hit tractor tires with hammers all the time. He says he picked the technique up from Earnie Shavers, who said it was great for increasing his punching power. I do it pretty regularly on the tractor tires behind our gym, but I've only got a 12 pound hammer. 20 pounders give a much better (and much harder) workout, but I can't find a store with one around here.

For funsies I dug up this picture of me hitting tires at The Pit, I'm the guy in the center rearground.
Hammer time! on Flickr - Photo Sharing!

[pstevens]

The best way to develop punching power is the heavy bag. Learn the fundamentals, wrap your hands and get to work. Hitting the bag develops precision, strength in your wrist, arms and legs.

The same concept holds true for any MA. If you want to be a good grappler, don't waste your time lifting weights all day; hit the mats.

I'm not saying one should forget weightlifting, exercising, etc.. On the contrary, I think it's good to add things to your routine. But the best way to learn to walk is to do it.

[JadeDragon]

Originally Posted by Turing

Chopping wood and swinging a sledgehammer at a big old tire are also supposed to use the muscles used in punching as well.

Originally Posted by Beach Head

I've seen Fedor do that and he has the awesome punchinf power.

This form of training is called blunt force trauma. If you watched the newest Rocky movie "Rocky Balboa" thats the type of training he did. Remember when he had the empty beer keg and he was picking it up over his head and slinging it down on the ground and he kept doing this over and over? This is the same type training.

[wright19]

I think, hitting the heavy bag is by far the most effective way to build murderous power. Not only does it help you build power through knowing your range (which is detrimental to landing with force), it greatly increases punching endurance as well. Spend at least an hour a day (preferably in a row w/ few, if any breaks) beating the crap out of the heavy bag.

[guitarfx]

Originally Posted by RedNoze

For more punch power,
-Try to have the good body punching movement with your hip, Weight Transfer

it was standard but may be wrong way. I saw tons real knockouts and many were made by short but very fast hand movement without body movement.
I think a velocity is a key.

[Tom Yum]

I don't have as much experience as most and I'm probably not really built like a puncher, but after spending alot of time working on punching power with the bag and some plyos, I've found that when my hooks and crosses have landed cleanly on guys with a little experience or scrappers who were kinda tough it was enough to rock them pretty good.

60% power makes their eyes roll and they loose their footing.

[Middleweight]

Originally Posted by wright19

I think, hitting the heavy bag is by far the most effective way to build murderous power. Not only does it help you build power through knowing your range (which is detrimental to landing with force), it greatly increases punching endurance as well. Spend at least an hour a day (preferably in a row w/ few, if any breaks) beating the crap out of the heavy bag.

3 times a week: Barbell squats, bench press, dips, and one set of shoulder presses, and one of biceps curls. THEN, after a rest of 4-5 mins, go bang the heavy bag for 5-6 rounds. Don't get sloppy, but work the combos. Above all, work the jab, real hard. The rest will come. I wear 14 oz gloves when I bang the big bag. Then on the last go, take them off and hit just with the wraps on my hands. One minute... hands seem to go like lightning. Don't under rate the speed bag, as power is just as much timing as it is technique, velocity and weight transfer

Squats build the lungs, legs. With weak legs, you can't hit. With tired legs, you can lose. With strong legs, you are still good to go when the enemy is getting tired. This assumes you couldn't take him out in the first 10-15 sec

[Middleweight]

Originally Posted by chillaplata

Fedor advocates this kind of training in his book. Chuck Liddell does likewise in his own book: apparently hitting an old truck tire with a sledgehammer is a favorite training technique of Coach John Hackleman and his team at The Pit.

BTW this thread is like one of those insect species that recurrently surfaces in a flurry of activity every couple of years and then goes dormant...still, much better than more Knowledge Bot threads ...

[/thread necro]

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