All Major Muscle Groups Required.
Training for punching power isn’t everything but neither is it not important. Depending on your sport and your body type this could be the deciding factor. Increasing your punching power will not happen overnight but with the correct training and working with a sensible diet it is possible. Let me show you how.
The Holy Grail Of Punching.
There’re no tricks and no gimmicks to increasing your punching power. It is totally down to correct training and execution. Certain exercises increase punching power but like most things in life, the problem is what exercises? I have also heard you need to have really big muscles in order to deliver a super power punch. This is not the case and even though this post is about training for punching power I feel the need to touch on the subject of speed!
There is a big connection between the two subjects, let me explain.
Speed is calculated from the first sign of moment from an individual, to the time contact is felt or heard.
Power is a measurement of what is felt on contact.
To focus on training and improving one entity and not the other would be a bad mistake. Everything as a beginning and an end, there is no difference here. The power of a punch starts from the floor and is transmitted from the floor, through the body and delivered by way of a punch to its intended target. For you to master this simple technique, you must incorporate and understand that the correct exercises increase punching power.
The Break Down.
Training for punching power requires all major muscle groups to play their part.
- All major leg muscles. (Calf, Quadriceps, Hamstrings)
- Upper body muscles. (Chest, Back, Lats, Abdominal)
- Arm muscles. (Biceps, Triceps, Shoulder)
Sporteq Heavy Duty Wall Mounted Bag.
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- 1 x 5ft G-Core Twinned Layer Non Tear Filled Punch Bag (It’s Waterproof & Can Be Used Outside), Zip Top So Weight Can Be Adjusted To Suit You Well
- Bag Gloves Padded with Gel Foam Padding, Includes Heavy Duty Wall Bracket with All Fixtures and Fittings
- High-Grade Powder Coated Iron Heavy Wall Bracket for Heavy Punching Bag,
- 1 x Pair of Hand Wraps, 1 x Steel Chains, 1 x Jump Rope, 1 x Punch Bag Strap, Bag Comes Ready with Straps or Chains Ready to Use
- 1 x Hand Gripper, 1 x Key chain, 1 x Boxing Glove (Mini) for Hanging, 1 x Boxing Glove Key ring,1 X Punch Bag Strap Hook.
Training For Punching Power – Exercises Increase Punching Power.
Your legs play a very important role in delivering a punch, this is because it all starts from the ground. Training your legs is very important but shouldn’t be excessive because we want to be strong but not muscle-bound. This is a term used for someone with too much muscle that restricts movement.
- Calf raises.
- Rear Bicep curls.
Squats are used in many sports, the amount of squats depends on the individual and their needs. Due to this post being aimed at a Boxer or Martial Artist your reps should be high and not too heavy. Your routines should be sport specific to make sure your exercises increase punching power.
Here’s a little example of how to calculate your progress:
For every 1 square centimetre of cross-sectional area, muscle fibres can exert a maximum force of approximately 30–40 newtons (The weight of a 3–4 kg mass).
Training for punching power.
Training your calf muscles can be calculated in the same way as your Quadriceps using the formula above. Lunges can also be calculated in the same way but I thought I’d mention them because they can offer a different workout from squats.
They can be done forwards, backwards and side wards, so they can offer an all round leg workout without drifting away from our goal of creating true punching power.
Training the upper body and shoulders is probably an area, that the average person working out in a gym would be doing on a daily basis without thought. The odds are you’d already be doing press – ups, bench presses, bicep curls and triceps press – ups.
To improve you must be working to your full potential, If your’e training for punching power you will need to work above and beyond the thought of being tired. You will need to take your muscle groups to exhaustion.
These exercises, when combined with all your previous leg routines will drastically improve the power of your punch!
Gallant 6ft Free Standing Punch Bag.
- ✅ FREE-STANDING DESIGN – Traditional punch bags require you to hang them from the ceiling, which can be messy and create holes.
- ✅ NARROW, STABLE BASE – Narrow bases are often considered to be less stable than wider bases, but once filled with sand, this is no longer the case! The narrow base also makes it easier to move around the bag, so you can bob and weave without tripping over!
- ✅ SHOCK ABSORBING – Fully padded with 5 cm-thick EPE foam which absorbs every hit, protecting the punching bag from damage and preventing it from moving out of place.
- ✅ EASY ASSEMBLY – You can have your bag up and ready-to-punch within minutes. Packaged in two separate parts, it is really easy to piece together. It stands at 5.25ft (160cm) tall, giving you plenty of room to practice a range of different punches and kicks.
- ✅ Lined with soft 5 cm thick EPE foam and filled with micro fibre Pieces, the bag is wrapped in strong pu grain textured leather.
With Great Power, Comes Great Responsibility.
Now that we have put all the relevant components in place, lets focus on how to deliver a punch.
- Lets start simple, a clenched fist is our first starting tool. Whatever you do, don’t get this bit wrong.
- Thrust your clenched fist towards your target.
- Twist your hips and leg. (On the same side of the punching hand towards the target)
This will take a little time to master but if you practice regularly and with conviction you’ll do it in no time! Speed and power are very closely linked and if you are learning to deliver power. Then some thought should be given to speed too. When practising your punching technique, consider the speed of movement on each attempt you make. If you practice in this way you’ll be putting speed and power to work and by doing so achieve your goal.
He Shoots, He Scores!
The concept of training for punching power isn’t difficult and by no means impossible but it will require you to apply yourself. Delivering a well-placed punch either in training or in competition is everyone’s right, so lets get back to work. My post is hopefully to guide you in the right direction, show you how to develop the required muscles and then how to use them.
Each attempt should have one hundred percent conviction on each try. Breathe out on each punch, stay relaxed and do not tense up. This is a common mistake most people make when trying to deliver power through a punch or any other strike.
The misconception is this, If I develop big muscles I can deliver a powerful punch and stop anything I hit! The truth here is If you develop big muscles, It doesn’t guarantee hitting a moving target. Being muscle-bound will make you slower and take away the ability to hit a target quickly will be near impossible, due to the time it will take to get all muscle groups aligned and working as a team.
Please use this guide responsibly and I wish you success in all your training endeavours.
Please leave any comments and questions below and I will answer them as soon as possible.