well you just lie it down and run on it...good cardio:hey well for me i just do the comacho style combo's those uppercuts in quick succetionand change the target...i think direct hand speed is just as elusive to train power,and is more or less a natural gift. but to be able to get the technique right to combo. look at james toney his handspeed isnt fast. from a to b his punch is rather slow but becuase he has another punch on the way then it doesnt matter. i like having rocks in my hands while doing small uppercuts and then change it to hooks then to strieghts and repeat
Punch outs will vastly increase explosivness, handspeed and with speed comes power. This is how they are done.. You punch as many times as you can in 15 seconds making sure the punches you throw are above your own line of sight (at about 45 degrees) this is a lot more difficult than throwing straight punchs at eye level. After 15 seconds rest for 15 then off you go again do this as many times as you can. After the second or third set you will feel the lactate build up in your shoulders and arms. Start by doing 6 sets of 15 once these become easy mix it up, maybe 20 secs on/off making sure you never platau its no ment to be easy no pain no gain..
Not just that. Start off with 50 double jabs. (have someone hold the bag) Then do 50 double rights. Then do 50 jabs straight up. Then do 50 rights straight up. Switch have your partener do it. Then do hooks. Then do 3 punch combos. Then do an 8 punch combo put it on the clock and go down to a 2 punch combo. Switch to a southpaw stance everyonce in a while. Do burnouts. Be creative. Sometimes use the clock and sometimes use a number of punches. Just do it real hard.
An amateur should concentrate on improving his tools not his talent. Train the tools and the talent comes. Once you are a pro you have solid tools and your job should be to train the talent. Then the improvement of talent in turn improves your tools. At this stage you should be refining your tools in camp leading up to a fight.