Thread: speed power?

anyone got a specific routine for improving punch power and speed? with sets and reps ect. Ive been out with an injury for a while so doesnt look like im fighting again this season. im back in full training again now, so im taking this time as my off season and wanna try and add some more snap to my punches. Any help will be apreciated and cced lol.
im 23 been boxing about two yrs train in boxing gym mon wed and saturday. go gym on the other days im 6ft2 and 11 and a half stone.

thx guys .

Gally by the sound of it your body wont be ready for the rigores that sort of work reqiures. Whats the injury There are routines but easy they arnt done with 2 sets of rollerskates but you have to be on the ball as far as fitness is concerned

i had a trapped nerve in my back scrap, but ive been back in full training for 3 weeks now. and feeling back to full strength again.i may be able to fight in march if everything goes well.

you need a power puncher 2000, like the one I've shown.

People think weight training is bad. Wrong. The thing is you must do the weight reps as closely as possible to a punch. (IMO). Working max strength is fine, even better if you keep your movement explosive (enough) to target fast twitch muscles. But all slower movements designed to increse brute strength are fine so long as they are offset by bag work, because slow twitch motor units will be recruited when doing fast movements. Thus, brute strength can be converted to speed strength (power) by doing the motion more. For example, if a guy could bench 600 lb but never punched, he'd be slow. But you take the same guy who benches 600 lb but you make him train in boxing just as often, the brute strength of that bench press will be capable of delivering fast blows. Case in point, UFC fighter Tank Abbott.

If you only ever did bag work, your power would go up but slowly. If you only ever did bench presses, you'd bench a lot but your punching power would be poor. Combine the two routines and you'll hit like a freight train.

This little contraption I made has given my left arm twice the punching power. I work with is 25lb, but that's plenty.

nice one guys ccs to u both.

Von, you're training principle's right but...

Fast twitch muscle fibres are recruited during maximal slow movements not the other way round. Slow twitch fibres aren't recruited during fast movements because they can't contract fast enough i.e. fast twitch can go slow but slow twitch can't go fast.

ah, see, I've read things to the contrary. I've read that slow twitch can be converted/recruited to some extent to fast. I think.

But anyway, my basic idea is right, right? In order to hit harder you have to get stronger, then keep the speed. ie, work heavy loads to build brute strenght, AND light loads to build speed and coordination correct?

Yo doc, I pm'd ya.

von i would like to see your device in use....
I think i asked for vids before, if not... a vid would be nice,... or even some pics!!!

ummm. sure. I have a video camero, but I don't yet have the proper cable to interface it with the PC. I'll try to get some up very soon. boxer's honour!

Deuce,

one more thing I should add. The weight training has helped strengthen my arm a lot, but it's also a function of muscle memory... ie, developing the coordination to throw a good left hook or body shot or jab. This is another reason that some very strong people can't box, simply because they don't have the boxing coordination because they don't practise it.

Evender holyfield used a machine similar to mine but the movements were shorter and the loads actually the same if not even lighter. It's about the central nervous system just as much as it is the raw power.

awesome!, thanks for the effort, and the knowledge..
CC's for awhile!!!!

Originally Posted by Von Milash

ah, see, I've read things to the contrary. I've read that slow twitch can be converted/recruited to some extent to fast. I think.

But anyway, my basic idea is right, right? In order to hit harder you have to get stronger, then keep the speed. ie, work heavy loads to build brute strenght, AND light loads to build speed and coordination correct?

Von I think your basic idea's right and could work for some. The discussion you had with the guy at Ross thingy had valid points on both sides. The thing to remember is you're trying to develop power, so obviously train the components that make up power - strength and speed. I think if you are going to train for strength then working very close or at your 1rm is important. It's hard, not just because of the physical effort but the mental aspect as well. Also, with high loads, low reps there's not a huge growth hormonal response, so people tend not to put on weight. Overspeed training is good for getting things firing too.

There's evidence to suggest that type 11b (superfast twitch) muscle fibres can make the transition to fibres similar to type 11a (fast twitch) fibres with chronic aerobic conditioning.

cc. so work max strength (close to 1RM, ie, elifts) and lighter loads for speed, and even lighter loads still for overspeed, right?

my whole point/idea is that in order to get faster and hit harder, you must first increase your raw strength base. Is that right?

no