Does anyone know of any exercises to increase punching power? fighters like sugar ray and marciano had natrually good power, but are there ways to build up to that kind of power through training?
This. Rotate your foot, hip and shoulder into every punch (Might be a bit awkward for the Jab though), this puts the maximum amount of body weight possible into the punch. If you want to get good technique shadowbox slowly and imagine the specific parts of your body n action. Once you're on the bags, sparring or in a fight throw the Punches at full speed. Punch THROUGH everything and exhale through the mouth as you do. Once you've got the technique down the Heavybag helps condition the Muscles you use when punching. They get used to hitting something with a lot of resistance behind it so when you land a Punch in a real fight there'll be a lot of oomph behind it. And most importantly of all, make sure you warm your Muscles up properly for full speed.
especially if youve just started technique should be your main focus. Im learning all the time and compared to when i first started and thought i had power i now think back and laugh! And its increasing all the time by getting my technique better and more efficient
Whilst I agree with the comments regarding punching form above, it can't be said the good form is the elixer to serious punching power. Take Floyd Mayweather for example... his punch form is damn near perfect, yet he isn't a concussive puncher - there are many other examples. What perfecting your form will do is allow you to deliver your optimum physical capacity through your punches. If your physical capacity is limited, you will never be a concussive puncher, irrespective of how good your form is. You have to supplement your 'form' training with power developing exercises. Core training, as mentioned above is critical... and that doesn't mean just ab work, you need to work your complete core... too many people neglect their posterior chain, and this will severely limit athletic ability, as well as lead to injuries. Cleans, snatches, dumbbell swings, box squats, front squats, overhead squats, kettlebell swings, sledgehammer swings, rotational work with sandbags, plyometrics, isometrics, band exercises etc will all lead to increase in punching power. Consideration also needs to be given to volume, amount of resistance and flexibility. In a nutshell, focus on improving punching form, and tie that into a well varied workout programme.
Technique Hitting the heavybag as hard and fast as you can while using the proper technique Physical work out
Funny how people dis-regard the most accurate and complete answer in the thread.. Cheers Bodi- good post.
Iv only just had time to read it tis interesting. I just meant as a beginner wouldnt you say focus on technique mostly? Iv been at it now for about a year and still working on my technique but have now started really looking at strenght, conditioning and power improvement.