How to get a stronger punch

[Middleweight]

Originally Posted by 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).

From that perspective, you make sense

[Ghost]

very few people can recover from squats 3 times a week effective AND do other training unless they are beginners and still getting beginner gains, once or twice is enough.

20 reppers for martial arts.

[Tom Yum]

Originally Posted by Ghost

very few people can recover from squats 3 times a week effective AND do other training unless they are beginners and still getting beginner gains, once or twice is enough.

20 reppers for martial arts.

And Ghost's 20 reppers aren't done with a weight that you do 20 reps with, try 8-10....

[Middleweight]

Originally Posted by SeanReady2Rmble

The late Rocky Marciano used to go round upon round on his 300lb heavybag, pounding it full-on each time. Now his punching power was immense.

The bag was made of concrete. When Rocky finished going 5 rounds; it was made of powder

[Middleweight]

Originally Posted by Tom Yum

And Ghost's 20 reppers aren't done with a weight that you do 20 reps with, try 8-10....

I will agree. The mid-week workout should be just 2 sets of 12 with maybe 80% of your max. Of course you do a set of Leg Curls, and calf raises, etc.

eg squats: 2 x 10, 5 x 3-5, 1 x 20 to finish. Insert leg curls so you can regain your wind. Total time for leg workout < 15 minutes

[Tom Yum]

Originally Posted by Middleweight

I will agree. The mid-week workout should be just 2 sets of 12 with maybe 80% of your max. Of course you do a set of Leg Curls, and calf raises, etc.

eg squats: 2 x 10, 5 x 3-5, 1 x 20 to finish. Insert leg curls so you can regain your wind. Total time for leg workout < 15 minutes

I think you misunderstand what I mean.

He takes a weight that he can only do 8-10 reps with. Pauses in the up position with that weight after doing 8-10 reps, tired etc.....then keeps doing more reps until he's reached 20.

Forcing his legs to do alot more work than they are used to.