Strength Training for boxing

Most of the power in a punch comes from technique, if you just started out you really should focus on learning how to punch properly. Bag work, hitting the pads or gloves of a partner, shadowboxing, sparring. Those are your biggest hopes if you want to improve on your punching power.

 

work on speed and power will come

no joke

shadow box with small weights 1-2kg and that will improve speed and power

 

Work on speed, speed is power IMO. Try to really put your weight into it also, make sure when you punch that you're not off balance and have a strong foundation and try to put your body into it.

 

Or he could just wear gloves..

 

people here said its good to lift.. but at what % of your max? how many sets and reps?

 

For ****s sake! He asked for strength training for boxing, not what will most likely increase his punching power!

And to Orlando: Squats, military presses, deadlifts, benchpress and all other powerlifting exercises that builds explosive strength. And keep the repetitions low, at least when you've learned the correct techniques for lifting, which might take a while. Use the search function here and I'm sure you'll find plenty of threads that discusses this topic.

 

Everyone should lift 69.34353444636346436% of their max for 11.9232342 reps.

5 sets should be done but some prefer 4.

 

You may want to read that first post again.

Just some food for thought:
http://home.earthlink.net/~acoggan/misc/id4.html

 

You might want want to read the topic again?


I'm just getting frustrated because theese topics always pop up here, and the first 20 answers is always the same: "technique bla bla, shadowboxing blah blah". Even when someone is asking specifically for strength training to improve punching power.. well well

 

Unless you think that means weight lifting. Did you read the food for thought link I posted btw?

 

No, but will later tonight or tommorrow.. read the first lines and thought I'd take some time to read it and not just quickread it.

 

Strength can be acquired in more than one way. Good old heavy bag work for example, not always included when people talk about resistance training.

The reason I felt obliged to include the technique talk is that new people often compensate a lack of proper technique with strength.

 

To Orlando just in case he is confused and doing this :huh.

Initially the best way to improve your punching power will be to learn proper punching form and technique. Depending on your usage of these skills (street fight, pro/am boxing or whatever) your strategy will be different.

An important factor to consider is that as you bulk up there's a good chance that you will decrease speed and mobility. These are essential in a clean accurate punch (don't underestimate how important it is to land effectively where you want to).

However, the additional mass MAY improve the momentum with which you punch. Depends on HOW much you slow down. This is why a HW punch is said to be so "powerful". It does have a greater potential to be devastating.


As others have pointed out, I'm not sure it's meaningful to compare "strength" (in the traditional sense) to punching power (thought of basically as the "impact of the punch").

 

Here is a video of me doing some medicine ball exercises by Ross Enamait, not the best form, but it is apparently really good for functional boxing strength

http://uk.youtube.com/watch?v=d0eawnO0i8A

3 x 8 medicine ball throws to the right side
3 x 8 medicine ball throws to the right side
3 x 8 medicine ball throws to the left side
3 x 8 medicine ball cross with right hand
3 x 8 medicine ball cross with left hand
3 x 8 medicine ball jab with left hand
3 x 8 medicine ball jab with right hand
3 x 8 medicine ball slams
3 x 8 medicine ball chest pass
Total = 192 reps