2 questions regarding punching power...

Yes and yes, buddy.
Get to it!

 

Yes to both. It's pretty common sense stuff.

 

There are many different ways though on how to train power.
You have: power-endurance (15-40 reps), explosive-power (4-8 reps), maximum-power (1-3 reps).

If you just started out it's recommended to train your power-endurance.

You know I hope I use all these terms well because in my own language in which I studied this it's no problem, but in English...

 

you are talking about rotational strength.

 

Situps use hip flexors too much, unless you do the janda situp, which requires a special device. The dragon flag or one - arm pushup, supporting your weigth on one hand and the opposite foot, are great abd exercises.

One leg squats are great for the legs. A good book on body weight exercises is "Naked Warrior" by Pavel Tsatsouline, former strength coach of Russian special forces.

 

A fighter has to have the proper bio-mechanics and explosive movements to have their most powerful punch. Once a fighter has the proper form using explosive power on all lifts, such as clap push-ups, high jumps and even throwing a medicine ball at the top of crunches and sit-ups will help train the muscles of the arms.

 

What about chopping wood? I heard this is the best way to achieve power at a strike, old school. Doesn't work if you live in the city, I guess. :blood

 

Hitting a tire with a sledge is good stuff. And doable in the city if you have the space.

 

Punching power IMO has always been a matter of Technique, timing and Balance ..
Everyone hears these three word but never try to improve on them , balance the most over looked of all three , if you have poor balance then you have poor leverage, poor leverage make for a week punch .

No amount of squats or situp will make up for bad balance and technique , the old school rule still hold true , punch with the feet not with the hands.

I found the shadow boxing was a good was for me to improve my power, I make sure I stay on top of feet , and let my feet lead me to my target or as the old guy say , "stepping into your shots".

It also help to teach someone else how to box, it helps put what you know into action ,this way you see what works and what doesn't ..

and the reason that Tyson and Trinidad have big leg is because they themselves punch with there feet .. jIMO

 

I agree with everything that has been said for a heretofore pathway-shortway to sound technical powerpunching - the balance factor and the right positioning. Not that stepping in with your shots or stepping into your shots have always been the success formula when there are so many stepping back with (or from) punches with high degrees of success. I would add with humility to the above mentioned:

1 - You need a pivoting, weight-shifting base if you want real follow-through punching power. This pivoting base is what transfers weight down at the feet and legs, which in turn sends the hip, which in turn sends the shoulder. When you throw a cross, for instance, turn your rear heel out (pivot on ball of foot), and shift your weight onto your front foot (toes pointing forward at this time). Power in a punch also comes from follow-through. You don't lock out your punches. A lot of it has to do with the follow-through allowed by a mobile, pivoting, weight-shifting, bent-knee base.

2 - The Body Is What Punches, Not Just The Arm - At the tail end of execution, the last place you can either add or lose power in a punch is in your fist itself. It should stay loose through most of your execution and tighten up just before impact.
The power of your punch is right on the end, where it snaps. This is true of ALL punches -- not just your linear punches. The art of punching then becomes the art of coordinating your own body mechanics (which is most of what I've talked about here) with the placement of your target AT PRECISELY THE RIGHT RANGE AT THE RIGHT TIME, where you hit target as your punch is snapping on the end. When you don't get this right, your power is either jammed because the range and timing weren't right, or it falls short or misses for the same reasons.


You need to be in good form cause body fat will decrease/decelerate speed and power release in those internal mechanisms, strong abs and legs will allow you to punch much harder:
Strong lats (pull-ups, seated row maching, shadowboxing, bag work, sparring).
Strong shoulders and traps (upright rows, standing flyes, skipping rope, LOTS of shadowboxing, etc.).
Strong Abs and Lower Back -- for conveying hip torque to the sweep of the shoulders.
Strong Quads and Calves -- Legs and abs should be seen as a pyramid which generates your power and shifting.
Strong Forearms -- for keeping the wrist aligned, and for a dense fist (underrated aspect of power punching). Wrist curls, hand squeezers, fingertip pushups, etc. etc.