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  1. #1
    Registered User Chezmez's Avatar
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    What are the best exercises for added force in punches?

    In three weeks, I'll be due to compete at the tough man contest. I've done three boxing matches since November, and I've improved on my weaknesses. However, my punches are lighting fast but weak. I want some added strength, but I don't want to lose my speed especially for my combo punches. With three weeks, what exercises should I focus on.
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    Originally Posted by Chezmez View Post
    In three weeks, I'll be due to compete at the tough man contest. I've done three boxing matches since November, and I've improved on my weaknesses. However, my punches are lighting fast but weak. I want some added strength, but I don't want to lose my speed especially for my combo punches. With three weeks, what exercises should I focus on.
    Tri's and lats are the primary movers for your jab. Legs, ass, core are the primary muscles for power punches.
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    Alternate fapping with both hands.
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    Originally Posted by Chezmez View Post
    In three weeks, I'll be due to compete at the tough man contest.
    Not sure what a "tough man contest" is... but three weeks will not get you any strength, just muscle soreness and a decrease in performance for your sport. You literally just joined the site, so I'm imagining you haven't been strength training (and I mean that in the technical sense of the word, not a general term for lifting weights).

    Don't start now. What you should be focusing on is speed and technique, probably the same way you've been training all along. After this contest, if you want to improve strenght for the next one, then you can look into a strength program.
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    Originally Posted by KingOfLimbs View Post
    Tri's and lats are the primary movers for your jab. Legs, ass, core are the primary muscles for power punches.
    This...measly repped for good advice
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    Originally Posted by Chezmez View Post
    With three weeks, what exercises should I focus on.
    Explosive exercises. Lots of them.
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    Full Contact twists and resistance band punching
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    Great, nice tips for the exercises, I am doing exercises daily for my fitness.
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    Learning how to properly punch.
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  11. #11
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    Remember reading somewhere that Bruce Lee said lats are important for punching (probably why he did plenty of chin-ups).

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    Originally Posted by abendm View Post
    Not sure what a "tough man contest" is... but three weeks will not get you any strength, just muscle soreness and a decrease in performance for your sport. You literally just joined the site, so I'm imagining you haven't been strength training (and I mean that in the technical sense of the word, not a general term for lifting weights).

    Don't start now. What you should be focusing on is speed and technique, probably the same way you've been training all along. After this contest, if you want to improve strenght for the next one, then you can look into a strength program.
    I second this.
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  13. #13
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    Working on your core would help because when you throw a punch you should drive it through with your body, not just swing your arm.

    Also explosive exercises is spot on, if you YouTube 'Muay thai press up' that's pretty good explosive training along with somthing like slamming a workout ball at the floor as hard as you can. I can't post links yet sorry.
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    Your whole body.. Mainly core, deadlifts and squats. Strengthen your hip flexors as whole.
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    Originally Posted by abendm View Post
    Not sure what a "tough man contest" is... but three weeks will not get you any strength, just muscle soreness and a decrease in performance for your sport. You literally just joined the site, so I'm imagining you haven't been strength training (and I mean that in the technical sense of the word, not a general term for lifting weights).

    Don't start now. What you should be focusing on is speed and technique, probably the same way you've been training all along. After this contest, if you want to improve strenght for the next one, then you can look into a strength program.
    I third this
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    - explosive pushups done wearing a weighted vest

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    Originally Posted by chazzy1864 View Post
    Learning how to properly punch.
    This. A lot of amateur fighters strike with bad form and end up losing power.
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    Originally Posted by Chezmez View Post
    In three weeks, I'll be due to compete at the tough man contest. I've done three boxing matches since November, and I've improved on my weaknesses. However, my punches are lighting fast but weak. I want some added strength, but I don't want to lose my speed especially for my combo punches. With three weeks, what exercises should I focus on.

    LOL....first let me stop laughing about you being in a "toughman" contest. You make Justin Bieber look like a Navy Seal. LOL
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    Originally Posted by darscogre View Post
    LOL....first let me stop laughing about you being in a "toughman" contest. You make Justin Bieber look like a Navy Seal. LOL
    At least hes not a prick.
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    Originally Posted by KingOfLimbs View Post
    Tri's and lats are the primary movers for your jab. Legs, ass, core are the primary muscles for power punches.
    Lats? I'm confused... surely the pecs are used in the extension phase and lats only for retraction...
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  20. #20
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    You could try to make your fist bones tougher by hitting something like wall or tree.
    Bone will get heavier and tougher so the hit will be stronger.
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    Grip strength is key. How hard your fist is has a huge impact. Getting hit withh a pilloww hurts much less than getting hit with a 2x4 at the same speed.
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  22. #22
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    Originally Posted by JustBulk View Post
    Remember reading somewhere that Bruce Lee said lats are important for punching (probably why he did plenty of chin-ups).

    Don't ask me for source.
    Wouldn't lats be mainly used for pulling in a punch, so mostly for speed?
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  23. #23
    Registered User Garage Rat's Avatar
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    I agree with getting your technique down.
    Learn how to throw a strike and defend one coming at you.
    It starts from the ground up,rear foot pivots,the hips come around,then the torso and then the arm.
    Think of it like cracking a whip,the snap is the punch making contact.
    The thing is you have to start slow(mechanical)getting the technique correct before increasing speed.
    Hook up up with a good boxing or MMA coach is my recommendation.
    It took me years to get striking and kicking at an average level when i studied martial arts.
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  24. #24
    Registered User Chezmez's Avatar
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    Originally Posted by darscogre View Post
    LOL....first let me stop laughing about you being in a "toughman" contest. You make Justin Bieber look like a Navy Seal. LOL

    That's funny.
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  25. #25
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    Originally Posted by chazzy1864 View Post
    Learning how to properly punch.
    This.

    Be careful with "explosive movements". Yes, moving weights as quickly as possible can be helpful in some areas, but in many cases, you may just be training yourself to punch more slowly by trying to simulate the movement with resistance.

    Heavy barbell movements and conditioning will have their place for training overall fiber recruitment and coordination, but clearly training the specific movement is the single most important thing you can do in any sport.

    Baseball players lift weights, but they hit baseballs. Basketball players lift weights, but they go out and shoot. You get the point.
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  26. #26
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    The ONLY thing that you can change about your fist to make it hurt more are:
    1. having proper technique
    2. adding momentum to the fist

    Number 1 makes your punch hurt more by making sure that all of your forward momentum needs to be absorbed by the target. A poor punch has many different velocity components, which means it will hit the target and glance away. The target won't need to absorb all the momentum

    Number 2 is a simple physics concept. For your fist to have more momentum, you can either have higher velocity or a higher mass. It literally makes no sense to say "I want my punch to have more force, but I dont need to work on speed". Speed is literally the main physical property that causes damage from a punch.

    You have only 3 options: improve technique so that more of the punch's momentum gets transferred to the target, improve speed so that the punch has more momentum to begin with, or gain mass so that your punch has more momentum.

    Think of it as a head on car crash. Your fist is one car, the other person's face is the other car. The only things you can do to change the deadliness of the impact is adjust the speed of your car, the mass of your car, and the technique that you hit him with (completely head-on versus at an angle)
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    Registered User razorfin's Avatar
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    technique for the most part, but aid it with plyometric exercises, pushups etc. and heavy lifting; squats etc.
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    punching bag... lots of it, hit it as hard as you can non-stop then when the bag starts to go back down stop and do some crunches, repeat for at least 3 rounds then hit the chin up bar and do some wide grip pull ups.
    when you throw a punch, close your hand really tight just before the moment of the impact this will add some power to those.
    make sure you properly transfer your weight when you throw a punch as well.

    but you will need little more than 3 weeks to see a big difference for sure.

    good luck.
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