How to get a stronger punch

[kathleenp980]

T NATION | Evolution of Ab Training

That is an ab training guide. There is one excersize listed there called Full-Contact Twists (Punch like a mule). As their alternate title for it suggests, it should help your punching power.

Such a very amazing link!
Thanks for the post.

[rugstore]

Tips to get a stronger punch
* Take a push-up position and thrust yourself up. Now, clap you hands and return to the start. Repeat. This handclap push-up will help you to build strength of your hands and improve your hand speed. Start by doing at least three sets of 10 repetitions and then slowly increase.
* In order to improve your arm strength, you can also try training with a bungee cord. Drape the bungee cord around your shoulders. Now, holding each handle of the cord, fling a variety of punches. Do this drill for 10 minutes everyday.

[basumarra1510]

hello guys ...


its really nice and informative post....


i just liked it....


thanks for your information guys ...........

[leebingate]

I accept with information:
Push off with the feet, whip your hips into the direction of the punch and snap it with the lats and triceps. About 2/3 of your power comes from leg, hip action.

[leebingate]

Push off with the feet, whip your hips into the direction of the punch and snap it with the lats and triceps. About 2/3 of your power comes from leg, hip action.

[guitarfx]

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.

and final modification of this method - pause after every single rep!
1-2 sec.

[linkmoko]

Just train hard on the gym

[Tom Yum]

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.

[Middleweight]

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

[Middleweight]

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

[Tom Yum]

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....

[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.

[Middleweight]

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

[Middleweight]

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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[Middleweight]

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