Exercises for a powerful Punch?

Discussion in 'Fitness & Nutrition' started by Bush77, Apr 28, 2005.

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  1. Bush77

    Bush77 New Member

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    The muscles most dominant for a powerful punch are your delts correct?

    anyone know any good exercises that would strengthen these muscles to throw devastating jabs? :x:

    any boxers in here? :cool:


    thanks
     
  2. Bush77

    Bush77 New Member

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    you sure? any second opinions?
     
  3. Bush77

    Bush77 New Member

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    what about shadow boxing with 10-20lb weights? or is that just stupid?
     
  4. timberwolf

    timberwolf New Member

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    Maybe plyometric pushups?
    I found single arm pushups tended to improve my jabs....

    Where in Toronto do you box?
     
  5. brolli

    brolli OT Supporter

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    the best way to practice making your punches stronger... is by actually practicing punching. Make sure you use your hips, and practice the technique over and over.
     
  6. timberwolf

    timberwolf New Member

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    :werd:

    Still, I'm guessing he's asking aside from that....
     
  7. Grouch

    Grouch Guest

    hip and leg drive.
     
  8. Undefined

    Undefined New Member

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    :werd:to big bird
     
  9. MikeTheVike1

    MikeTheVike1 OT Supporter

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    a boxer once told me back is the most important...:dunno:
     
  10. Grouch

    Grouch Guest

    how about we just say everything.
     
  11. brolli

    brolli OT Supporter

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    yeah. I guess if you work your ass off in the gym and boxing gym, you would become a hard puncher.
     
  12. forum95

    forum95 Come see bout us OT Supporter

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  13. JordanClarkson

    JordanClarkson OT Supporter

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    bag work. you learn better technique on it, plus it gets you used to punching something hard
     
  14. sire

    sire New Member

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    The power generated is a series of movements relying on your core. Develop a better one, train hard.
     
  15. Ilyusha

    Ilyusha Guest

    Kickbacks are the most important in developing a powerful punch.
     
  16. y0gfx

    y0gfx BURAAAJYANAII!!!

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    curls! :mamoru:

    Punch stuff. Keep good form and uhhh....

    I remember hearing somewhere before that Bruce Lee didn't want a bigger chest because it slowed down his punches. Does anyone know what I'm talking about? Can anyone elaborate on that?
     
  17. joy division

    joy division New Member

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    bruce lee was a pussy :)



    Go to a boxing gym, ask them...I throw a shitload of punches 3 times a week in training (normal striking day = 14 rounds, 3 mins each w/15 second breaks...bag work, shadow punching, double end ball and pad work then conditioning), our conditioning consists of total body; everything from strength training, plyo, medicine ball drills (good for explosiveness), tons of rope jumping for leg work....more stuff than I could ever type split up into a month long routine.

    Asking to have a powerful jab is pretty worthless considering a jab is 80% of the time just a set up punch. With a speed jab you won't use your legs/hips at all, a regular jab you will....speed jabs are 100% for redirection and setting your opponent up, regular jabs won't inflict any kind of knock out power.
     
  18. SquirtRussel

    SquirtRussel OT Supporter

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    fucking :werd:
    for a hard punch, you need total body strength,
    punching requires alot, but the best way to get a better punch is to hit the punching bag:hsugh:
     
  19. Bush77

    Bush77 New Member

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    i don't actually box, yet at least. although i want to try some lessons this summer and thought it'd be a good idea to check to make sure i'm not missing anything.

    thanks for all the tips and help guys. i appreciate it.

    i'm asking for my own curiousity mostly, and because there's a good chance i will be forced into a fight or two over the next couple weeks. :sad2: I know who they'll be against and really doubt i'd ever lose them. But better safe than sorry.

    So bottom line just overall strength, especially core, and explosive workouts?
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum.

    Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn't effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation).

    I recommend:

    1- Training for relative body strength, you don't need hypertrophy. The success of your other regimes depend upon this.

    2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance).

    3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction).

    4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB's, weighted gloves, or mini-bands, in various positions.

    5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength.

    And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast!


    #62
     
  21. Atenza6i

    Atenza6i New Member

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    i was just gonna tell him to squat,

    but i think your answer was better. :sadwavey:
     
  22. 2000GT

    2000GT Active Member

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    :werd:

    work on powerfull crosses and hooks.... all in the hips!!
     
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