5 exercises for KO power

Obviously explosive movements are the best as it mimicks a punch.
1. One armed dumbell jerk
2. Broad jump
3. Twisting med ball throws
4. Jump squats
5. Punches with resistance bands

 

There's really no point in doing those things unless you're reasonably strong first. Slow heavy training improves explosiveness more than plyometric/ballistic training in the relatively weak (most boxers).

 

:amen

 

Power is the ability to exert force in the shortest amount of time possible. Exactly the same as a punch. Throw it as fast as possible and as hard as possible. Thats what power is. If you done "slow heavy training" which is what i would call maximal strength training, then the force you would exert would be higher, but the speed at which you do it would be slower. Therefore the punch would be closer to a push. Why bench press 200kg and last 5 seconds when a punch lasts how long? half a second?
Train how you want to fight.Train "slow and heavy" and you will fight the same way. Train fast and explosive and you will fight that way.

 

DW stated that heavy lifting would be of more benefit to the weaker athlete, which is true.

At some point the athlete's training would have to include some form of explosive work to help improve RFD, but the point was that at first it isn't required.

BTW, it's not how fast the weight moves but the intent of the speed.

 

This is all very interesting and informative in theory, but, has anyone ever seen a top rated very hard hitter actually do a routine like this in actual training? Has anyone actually seen it applied in real training? Years ago, long after Cus died, I remember seeing films of Tyson doing squats. After one fight, he said he lifted too much and it slowed him down a little. He was trained by a guy whose first name was, I think, Gunnar, or something like that.

 

It might of been that he added some un necessary muscle and that would slow him down

 

Why do you keep going on about "very hard hitters" and "top rated". What you're being told is that weight training, if done correctly, will increase power which in turn will increase punching power to a degree. It's not difficult to understand.

Athletes lifting heavy? Yes.

Yeah... so he told you what he did wrong. And?

 

Why do you get so defensive when a person asks if know any specific examples? It is a perfectly logical question. You act as if I am asking your sister out on a date. If this is so obviously effective, one would think that at least one top hitter would be using it. No? Calm down friend, we are talking boxing training here not world hunger or global warming. Attitudes like yours lead to heart attacks.

 

Defensive? Not at all. I'm just pointing out the fact that what you're asking for is ridiculous.

So for it to be proven that lifting weights can improve punching power I have to give you an example of someone that already punches hard that lifts weights? Can you not see how ridiculous that is?

You want evidence that weight lifting increases power for an athlete, check out any NFL player. Why people seem to think boxing is so special that basic physiology doesn't apply to them I don't know.

Huh? You think this annoys me? Lol.

 

In all honesty, I don't think whether you do weights vs calisthenics really matters. I've personally been doing weight lifting for the last few months and I haven't noticed it effect my performance or power really. All of my lifts increased a lot but my punching power hasn't really been affected.

Anyone else with personal experience?

 

What are you doing in terms of weight lifting to increase punching power?

 

Almost every online boxing coach I've read and videos I've watched said that weights don't increase punching power.

But I was doing the Jim wendler 5/3/1 routine.

 

There is something seriously wrong with a person who is so emotionally attached to a workout program. I did not ask you to prove anything, I simply asked if you (or anyone else) knew of any specific individuals. Why do you mention NFL players when we are discussing punching power? Every pro football player who tried boxing demonstrated nothing. Their vaunted weight lifting strength did not translate into punching power at all. Cases in point: Ed Too Tall Jones, Lyle Alzado (who Ron Stander beat), and Mark Gastineau (go to YouTube and watch Gastineau get slapped around by a total scrub). And there are others, if I put my mind to it.

 

Not to belabor a really dumb point, but when giving a talk in England, Earnie Shavers, who some may say knows a thing or two about punching power, was asked about weight training and punching power. Earnie said that chopping wood will increase your power far more than weight training. But let's get real, I mean what does Earnie Shavers know about knockout power? People who cannot provide one solid example know far more than Earnie does. Not.