Most effective exercises for explosiveness?

Discussion in 'Boxing Training' started by Aydamn, Sep 12, 2018.

  1. Aydamn

    Aydamn Dillian Whyte #CLEARED like I said he would be banned Full Member

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    To avoid an over complicated routine —which two exercises would you pick for making your strikes more explosive?

    Surely hitting the bag with 14/16 oz is explosive already...

    ...but then you have explosive push ups and box jumps and clean and press and throwing a medicine ball, sledge hammer, etc
     
  2. thehighking

    thehighking New Member Full Member

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    Apart from boxing specific stuff I like squats and sprints
     
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  3. captain hook

    captain hook Well-Known Member Full Member

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    burpees with knee raise and med. ball throws

    I would also put muscle-up but I can't do it :D
     
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  4. Saintpat

    Saintpat Boxing Junkie Full Member

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    Bounding. Which is to say, fat-footed jumping straight up or maybe some hopping along with the warm-up before shadowboxing.

    We did a lot of this when I was coaching and I could watch guys become more explosive from it. And incorporating the upward explosiveness that comes from the upper body when bounding into their punch technique so they could feel it and understand where it was coming from.

    Also, with weights — low weights and fast reps.
     
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  5. Texascyclone

    Texascyclone always hustlin' Full Member

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    Bungee punches and bat swings on a heavy bag.
     
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  6. Texascyclone

    Texascyclone always hustlin' Full Member

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    bungee punches and bat swings on the heavy bag
     
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  7. Lakehouse

    Lakehouse New Member Full Member

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    most people are gonna benefit from barbell strength training way more than any plyometrics or isometrics

    build a standard strength base and you will see your athleticism explode

    then you can effectively use plyos
     
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  8. Aydamn

    Aydamn Dillian Whyte #CLEARED like I said he would be banned Full Member

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    Surely all the extra bulk will slow you down? And barbel training tends to be quite slow on the decentric/concentric... that level of speed impacts the adaptbility of the muscle fibre to respond to explosive movements?

    I do alot of those anyways, I mean clean and press excellent...tyre pushes? Chopping wood? A poster recommended bounding too and box jumps.

    Sprinting for sure...

    Michael Jai White advocated that whenever you do strength training such as with barbells or dumbbells... whatever you do.. do it explosivley and as fast as you can....

    Whereas strength experts like Jeff Cavaliere from athlean x suggest going slower to promote muscle growth and strength.
     
  9. Aydamn

    Aydamn Dillian Whyte #CLEARED like I said he would be banned Full Member

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    Could you describe those a bit more please? :)
     
  10. Lakehouse

    Lakehouse New Member Full Member

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    no the "extra bulk" doesnt slow you down unless you are some advanced athlete with a lot of muscle

    im talking about strength training

    look at what sprinters do to get fast in the offseason --- they lift big heavey weights like football players

    and no, dont do strength training "explosively" --do it correctly. train for strength using correct strength training form. look up starting strength, read the book. look up practical programming by the same author, read it 3-4 times. these are classics for athletic programs such as football and short distance track where the fastest people in school are

    strength alone will make an untrained athlete, very athletic

    then when you have decent strength and can generate enough force, you can do advanced training to convert the force into more power by doing plyometrics and isometrics.

    its simple physics
     
  11. Aydamn

    Aydamn Dillian Whyte #CLEARED like I said he would be banned Full Member

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    Ok thank you for your input but assume Im already int he advanced stage... how do I take it to the next level... with plyo and iso exercises...?

    Like Bruce Lee and Michael Jai White.... I;m trying to make a list of all the useful explosive workouts to include because I have done all the other stuff like starting strength, 5x5, wendler 531 since ten years ago.

    I want maximum power, in shortest time. That kind of muscle that will shift a big weight quickly just by the sheer acceleration in the contraction of your muscle regardless of your size or bulk... pound for pound strength.

    like:

    Bounding
    plyo box jumps
    Clean and press
    battle ropes
    medicine ball throws
    tyre flips?
    sledge hammer on tyre
    60m/100m sprints
    squat jumps
    clap/step box push ups
    using bands or chains for striking and pressing movements
    discus/javelin
    chopping wood or a tree
     
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  12. Texascyclone

    Texascyclone always hustlin' Full Member

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    Bungee punches: Run a 2 handled bungee cord through an eyelet screwed into a wall. with your back to the wall through alternating punches at a fast pace.

    Bat and bag. In a baseball stance, swing a bat quickly on command into a heavy bag. 5 right handed, 5 left handed is one set. Good footage of Amir Khan doing this with Alex Ariza on the internet.
     
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  13. Texascyclone

    Texascyclone always hustlin' Full Member

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    St. Pat's bounding is good too.
     
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  14. Brixton Bomber

    Brixton Bomber Obsessed with Boxing Full Member

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    Weight: Clean & Jerk, Snatch.

    Non-Weight: Sprints, Sledgehammer Swings onto a tyre.
     
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  15. scrap

    scrap Boxing Addict Full Member

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