Im old fashioned, so I would say chop a lot of wood and get an old tractor tire and hit it as hard as you can, as many times as you can, with the heavyest sledge hammer you can find. George Foreman and George Chuvalo chopped wood and look at how hard they hit. And Earnie Shavers did the sledge hammer on the tire method, and he hits harder than most. I find that this doesn't slow you down too horribly bad, depending on which exercises you include with these, but then again, I am a VERY slow heavyweight to begin with.
Well, actually, more power generally equals more speed. Explosive calisthenics and lifting-movements will do wonders for both your speed and your power if you have the correct approach. I would recommend gymnastic movements and olympic lifting movements coupled with occasional heavy compound movements such as push presses (I much prefer this to benching), squats and pulls/deadlifts. Also doing hard(!) punching on the bag focusing on technique and proper body rotation and keeping the rounds very short in duration when focusing on it will be most important. Power in punching can basically be called limit strength (how much force you can produce/how you can lift) and starting/speed strength (how fast you can produce a certain amount of force) put together. By improving your limit strength (1RM strength, such as with heavy compound lifting) you are increasing the force output which your given muscles can excert, more spesifically your Type IIX (fast twitch) muscle fibers. This will thereby increase your potential for acceleration and improve your economy of motion. Acceleration (starting strength) is then improved further by sprinting and plyometric/ballistic training to improve your neural firing speed and coordination, allowing for greater use of your "newly-attained strength". So again basically, the stronger you get (given that your strength gains exceed your weight gains and your strength-to-weight ratio isn't hampered); the faster you get. Like I said, both these aspects are greatly enhanced by doing olympic lifts such as the snatch and clean&jerk and the "power" variations of these coupled with ballistic/plyometric/gymnastic bodyweight exercises.
What I've always done is when I do heavy lifting to increase my strength I always do 2 rounds of shadowboxing at top speed.
Stretch! Before, and after every workout...Stretch! Take about a month, and get that downpacked first, and then I'd worry about everything else. Stretching is one of the most important aspects of working out yet very few do it.
If your looking for explosive strength without building muscle and compromisiong speed check out Ross Training: www.rosstraining.com This guy is the master of combat fitness and strength training for combat sports.
Check out ross training .com he has perfected strength and fitness training for combat athletes. Regards Bill
with speed comes power .. alot of reps of low weight (but not too low, then its just aerobics) will cut ur body nd make is fast and moblie which helps generate power when throwing punches
