Increasing punching speed and power with weights?

weight lifting can actually increase power..its when fighters are at the elite level that gaining more is kinda out of the question...try punching with dumbells..use lightweight wen lifting

 

I would do a lot of lower body work for power, and even for speed a bit. You get a lot of drive and force into your punch from the pivot and explosiveness of your legs and hips and the twist of your torso. As for speed; I do a lot of drills with 3 or 5 pound dumbbells.

 

You are better working with Rubber it has the same biomechanics as Rubber.

 

Imade a right Bollock there Later atsch

 

For safety and results Biomechanicley sound , Rubber or Elastic is the way to go. It simulates the muscles propertys the best. The more you stretch it the weaker it becomes same as your muscle and joints . Weights give the biomechanics the wrong input for Feel. Feel as regards Sport is the fastest sense for response. Got it :good

 

Have a look around the net, theres qiute a few inovative ideas on what to do and what to buy. Not just for the arms either. :good

 

You need to sign up to the www.rosstraining.com message board and get some good tips on weight training for combat sport.

I read Roos's manuals and they are very good

If you want to develop explosive strength in your punches without developing excess muscle (hypotrophy) then Ross's site is full of great tips.

If I was competing I would be weight training 2 times a week maybe three but only for a short period.

I would be doing low sets and reps and working with core exercises and using dumbells where possible

One arm dumbell clean and press (heavy weight 4 x 5 reps)
One arm dumbell bench press (heavy weight 4 x 5 reps)
Clean and press (heavy weight 4 x 5 reps)
Squat (heavy weight 4 x 5 reps)

Add a finisher like most burpees you can do in a 2 minute round

You want to be working on myofibrillar hypertrophy, which is similar to power lifting and keep away from body building routines, which will inhibit your boxing.

Weight training for combat sports is different to bodybuilding.

Kind Regards BH

 

Build up your hands,also. ironmind.com Their products helped out a lot. I never use handwraps because of the way I built up my hands over the years.