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.
|
-
01-02-2013, 06:38 PM #1
- Join Date: Jan 2013
- Location: Charlotte, North Carolina, United States
- Posts: 16
- Rep Power: 0
What are the best exercises for added force in punches?
Being together the whole day through, and wishing for for food
-
01-02-2013, 06:57 PM #2
-
01-02-2013, 08:22 PM #3
-
01-02-2013, 09:01 PM #4
-
-
01-02-2013, 10:09 PM #5
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.Former member of the > 300 lb crew
--- 08/03/11: >310 lb
--- 04/26/13: 14% 190 lb
--- I always rep back, although measly atm
-
01-02-2013, 10:16 PM #6
-
01-02-2013, 10:30 PM #7
-
01-03-2013, 01:43 AM #8
-
-
01-03-2013, 02:01 AM #9
-
01-03-2013, 02:03 AM #10
-
01-03-2013, 02:05 AM #11
-
01-03-2013, 02:05 AM #12
- Join Date: Nov 2008
- Location: A house on a hill, Australia
- Posts: 6,931
- Rep Power: 18227
-
-
01-03-2013, 04:08 AM #13
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.
-
01-03-2013, 04:10 AM #14
-
01-03-2013, 04:29 AM #15
-
01-03-2013, 04:36 AM #16
-
-
01-03-2013, 06:23 AM #17
-
01-03-2013, 07:17 AM #18
-
01-03-2013, 09:09 AM #19
-
01-03-2013, 09:44 AM #20
-
-
01-03-2013, 03:10 PM #21
-
01-03-2013, 03:23 PM #22
-
01-03-2013, 03:24 PM #23
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.
-
01-03-2013, 03:29 PM #24
-
-
01-03-2013, 03:52 PM #25
- Join Date: Oct 2008
- Location: Littleton, Colorado, United States
- Posts: 5,362
- Rep Power: 6074
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.
-
01-03-2013, 04:05 PM #26
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)
-
01-03-2013, 04:10 PM #27
-
01-03-2013, 07:13 PM #28
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.BOHICA my friends
Similar Threads
-
Hemavol + Clout......Who says Stack It?
By FastCatChamp in forum SupplementsReplies: 23Last Post: 12-02-2012, 08:43 AM
Bookmarks