increasing punching power - an idea

[Juninho]

A sport-specific power idea......
a few years back I read how Russian sprint cyclists improved their sprint times by doing workout sets consising of 30 secs-1 min heavy squatting, then the same amount of time sprinting on the stationary bike. It's a variation on the classic weights/plyo's complex I guess, and they said it worked a treat.

Now, I was thinking with adequate equipment this idea could very easily be transfered into a fighting sport setting. For eg:

30 secs heavy deadlift, (around say 80% 1rm ish I'd reckon)

30 secs hard bodyshots on a heavy bag.

or

30 secs bench press

30 secs straight punches on heavy bag hard as poss.


I know there are many boxing type workouts already that will incorporate calisthenics or light weights mixed in with heavy bag or ficus mitt training, but these are geared more for muscular endurance, and aerobic and anaerobic conditioning. I haven't seen any that use heavy weights for developing sport-specific power. I think you'd have to do the workouts seperate to your usual fight training, keeping rest times long enough and workout times short enough to ensure you get maximum bang for your buck. Ie treat it like a strength/power building session as opposed to the general conditioning.

I also think you'd need to pick lifts that compliment the technique you're trying to improve on. Full body ones would be ideal as most fighting techniques utilise the full body also. However, I'm kind of thinking that complexes are generally done with what Pavel would call a 'grinding movement' first and then a power one - so maybe you should try and avoid oly-hybrids as your opening exercise(?)

I'd be interested to hear what some of the learned folk on this forum think to this. I have no sports-science background, I'm just armed with an enquiring mind and too much time on my hands I'm afraid.

Below is a sample workout:

Warm up: 5 mins dynamic strecthing etc, shadow boxng, whatever to get a bit of blood flowing. A few light sets of OH squats, power cleans and some lower back stuff - eg hyperextensions.

Complex Set 1 30 secs bench press 30 secs straight punches on heavy bag rest 2 mins between sets.

do 5 sets.

Complex Set 2 30 secs deadlift 30 secs body shots on heavy bag.

rest and sets as above

Complex Set 3 30 secs Military press 30 secs 1,2,3,4 combo on heavy bag.

Accessory work - rotator cuff stuff, ab work and whatever needs working on.










ps the first person that states the obvious point that good technique is the most important factor gets a cyber-twatting. The above drills are to make good technique even more powerful.

[Nappiness]

I just started boxing but I've been working out with free weights for years. Your idea seems pretty good except, when working out the chest use dumbbells instead of the bar. With dumbbells your not cheating with your stronger arm. As well do incline and decline benches so that you work out the lower and upper chest. These workouts should help improve straights and jabs. To help out with the Cross, buterflys are the best.

[Juninho]

the exercises I put above are just examples - I think you're dead right about the dumbells for pressing thinking about it, they require a bit more stabilisation etc too so are more suited to a sports/boxing application.

[SOUTHPAW]

Complex Training

Juninho, Great post! I actually have a degree in exercise science so I am prepared to comment from a somewhat educated position, I suppose. What you propose is not an entirely new concept, but it is often overlooked or not explored at all by traditional boxing coaches and so warrants exploration. First off, let me state that complex resistance training is a far better use of your time for supplemental training than ANY other form of non-skill training...yes, even road work. Combat sports are primarily anaerobic in nature and require speed and explosive power. The only way to really develop these attributes is with effective resistance programs. The power lifts (squats, deadlifts, bench press) and olympic or competition lifts (C&J,etc.) are the best because they are responsible for multiple muscles being involved. Having said that, you have to develop adequate limit strength before adding plyo's or complex training. Once you are strong enough, you can perform complex training routines and focus on sport specific movement patterns. here are some VERY effective options: High rep snatches with a dumbell or kettlebell, benchpress & med. pall chest pass, squats & box jumps, lunges & depth jumps, weighted pull-ups and med. ball overhead throws...you get the idea.
This type of work is very taxing to your neuromuscular system, and can't be done on a year round basis, but if done during the last phase of a training cycle is very effective. About 2-3 times per week is best, with other days devoted to skills development and anaerobic endurance. Be sure and rest between sets, as this isn't "conditioning" training but rather speed & power training. You really want to focus on good form and being explosive during the dynamic portion of each exercise set.

[Juninho]

thanks for the reply. So, if I can pick your brains then, in terms of say pre-fight training at what point would you insert this type of training? Say the last 4 weeks beforehand? (not including a week of lighter work and rest immediately prior to allow any injuries to heal). Or do you think 4 weeks is too much, or even not enough for this to be most effective?

[SOUTHPAW]

Complex Training

Juninho, for optimal results it would be used in the final 4-5 weeks building up to a fight, supposing of course that the earlier phases had laid a foundation first. for example if your fight is 12 weeks out, the first 4 would be dedicated to increases in limit strength (heavy, low reps) with an introduction of light plyo's (in a separate workout), the next 4 weeks would include more plyo's and a move towards complex training, then the final 4 heavily encompassing complex routines before a final 7 day tapering period. Other factors to consider are; overall fitness level going into a training cycle, individual strengths and weaknesses, amount of time available for daily training, etc., etc. These workouts needn't eat up a huge chunk of time, but remember that skills training is most important. I hope that answers your ???'s, please feel free...peace.

[Juninho]

good stuff that's very helpful, cheers. The original article I read, (the cycling one) didn't say when they'd do this or how long for. I also imagine the impact of punching heavy bags is somewhat more taxing on your body than sprinting on the stationary bike. Think I'll cut and paste this thread so I remember it when/(if) I come to fight next year.

[SOUTHPAW]

To Juninho

Well, good luck with your training. Heavy bag work is, indeed, a hard workout if done correctly. I wouldn't worry too much about complex training and all, if you are just starting out in boxing/MA's. The most important thing to focus on is skills development. Once you get it down you need to spar often to improve...then you can begin to build upon that, once you are adjusted to the workload and intensity. Remember...Rome wasn't built in a day. Train hard.

[koto_ryu]

Another thing you can try that I and many others have had good success with: when you're shadowboxing, hold dumbbells. You'll work out every single muscle for punching there is as long as you're using proper technique, and you'll see a tremendous increase in power. I punch with pretty decent power for someone my size, some of my bigger opponents have been pretty impressed by it, and I did a lot of shadowboxing with weights which really helped me develop my power. Just go up in as small increments as you want, I usually followed empty handed 1lb 3lb 5lb 10lb 15lb 20lb 25lb then dropped back to 5lb 3lb 1lb empty handed. 10 good rounds of shadowboxing much like many boxers do, and your muscles will be screaming for Jesus (or Mohammed or Buddha or Joe Smith or whoever) when you're finished.

[Tom Yum]

10 good rounds of shadowboxing much like many boxers do, and your muscles will be screaming for Jesus (or Mohammed or Buddha or Joe Smith or whoever) when you're finished.

Awesome point. Never can underestimate the fundamentals. When I started, I used to do 4-5 rounds of shadow boxing (without weights) and it did wonders for my hand speed and foot work.

Thanks for that reminder. I'll try it with weights.

I would add that hitting the bag is also great for building power.

[koto_ryu]

That is why I did the differences in weights, so yes using the bigger weights wear me out but once you hit the lighter ones and empty-handed sets, you concentrate hard on technical ability. This worked well for me as I'm a stickler to proper technique and check my form in the mirror every few workouts to make sure I'm using proper body mechanics and not telegraphing. Everyone should do some mirror work occasionally, you'd be surprised at how sloppy your technique can get if you're not stubborn about keeping it in top form.

[SOUTHPAW]

Shadowboxing with weights

I would not reccomend using more than 2 or 3 pound dumbells for shadow boxing. As Mr. brewer stated you would be using muscle to hold up the weight, not just add resistance to punching. You would experience a detraction in form and also risk a hyper-extension injury. small dumbells, though, can add an element of difficulty without a sacrifice in specificity. A better option would be to use rubber resistance bands while shadow boxing...Evander Holyfield used this type of training and improved results in his hand speed and punching power. He did this in conjunction with periodized resistance training, anaerobic conditioning and skills work.

[koto_ryu]

I would not reccomend using more than 2 or 3 pound dumbells for shadow boxing. As Mr. brewer stated you would be using muscle to hold up the weight, not just add resistance to punching. You would experience a detraction in form and also risk a hyper-extension injury.

It got excellent results for me, as it wore your arms out quickly as you went up the weights then once they were properly exhausted is when you worked on form. This way your punching muscles (forearms, triceps, biceps, shoulder, chest, and upper back) got an excellent workout. After a few months of this, nobody wanted to spar with me anymore at my gym as I was punishing them in the ring. It worked well for me, as I was a crouch fighter (extreme crouch actually) and fought in close, so most of my technique was still being worked as I was doing the weights. I'm sure it would work well for anyone else, traditional, crab, freestyle, or whatever they box.

[MrPARaNoiD]

Hi,
I workout bout 5 days a week but spend most of my time working sholders triceps and back. My strength program consists of sets of 10 8 6. by isolating the shoulders and triceps i have seen great improvements in my punching power. A good exercise is using the cable machine, get a one handed handle then face away from the machine facing a mirror and stand in your fighting stance. Keep your guard up and slowly punch. I do this on both arms doing it with 12 10 8kgs. It reduces the risk of injury and by looking at the mirror you are able to get your guard close and not drop your shoulder or give any signs of your punch besides the obvious. However this exercise is based on flow jerking and punching to fast may cause injury. I am new to intense training and was wondering does this also build muscles that make your punches easily seen? or is it good for those days when im do a weights workout?

[danrogers29]

another good way of improving power (and power alone not technique) is you are hitting the heavy bag simplyt to hit it as hard as you can continuously dont worry too much about moving around the bag or even whether your punches are right , posting big heavy hooks and heavy right hands into the bag as much as you can will not only help your power to improve but it makes the muscles in your arms more resistant to straining or pulling