Are there other ways to strengthen your punching power, WITHOUT using a heavybag

This may sound kind of dumb, but are there any excercises/techniques that you could use without the use of a punching bag (includes heavybag, speed bag, double-end bag, etc.) Or let me rephrase that! Are there any excercises/techniques you could do BESIDES using the punching bag to help more powerful punches? (Just got done reading Chris N.s topic about strenghening the joints :) )


I've heard some say that chopping wood with an ax would help tremendously...

plyometric pushups, clap pushups, Von Milash's contraptions, joint strengthening

I'm sure everyone else has loads of ideas to contribute.

Conditioning is important, but not integral for being able to punch hard.

The most important thing is to be in a position that gives you leverage and gets you set for a punch. Learn how to shift your weight from one leg to another, how to use footwork to add power to your punches. What goes hand in hand with footwork is the different shifts/sleights, with a simple step, pivot, and adjustment to your stance you can evade punches while simulateosly add power to your punches. I'll go over them in detail later on. In light of that the best way to improve your punching power is to use a mirror. Why a mirror, because it's the best way in seeing what you're doing and make adjustments, you can study the various feints, shifts, set-ups while you are shadowboxing in front of a mirror.

As for physical exercise you need to be explosive on your feet. I think skipping rope is a great way to achieve that. There are many different exercises that can make a jumprope much more intense.

As for muscles are concerned don't get carried away on a weight training pallete, what's important is that your training is result orientated. Focus on the muscles that you'll be using.

It's important that you strengthen your back, your abs (including the obliques), your legs, and body as a whole. There are many exercises that are worth looking into: plyometrics, isometrics as final supplement, certain weight-training, manual labor, or hard physical activities.

Improving your power is worthwhile, but shouldn't be center focus for your training, technique is important, and more important is the reason behind those techniques. You can only hit as hard as the best punch you can land. Do things in your head, always have a reason while you are training, imagine slipping their lead, side-stepping away from their rear arm, while simulataneosly shifting to deliver a terrific punch!

Now guy's like Marciano, Tyson, Dempsey and countless others were not mindless punchers. Rocky Marciano didn't look pretty, but he knew how feint, and set up his punches. Tyson was a counterpuncher in his hayday, he'd look to slip their lead and attack their weaker angles.

Show me a hard puncher without reasons behind what he's doing, and I'll show you a dead man.

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Originally Posted by voodoo_dude

plyometric pushups, clap pushups, Von Milash's contraptions, joint strengthening

I'm sure everyone else has loads of ideas to contribute.

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CC!

Chris, feinting is a huge part of it. they say the one the knocks you out is the one you don't see coming. part of that is making the guy think one is coming when it aint, and then throw the one that lands. feinting is the best way to land them. As a relative new boxer myself, I've recently come to know that it is of paramount impotance, especailly when sparring with guys that are better than you.

Now if you can make them respect your power, feinting will become so much easier. :)Feints work best if you make them react, and all it takes for them is good punch or two to know what you're about. There is lot's of different feints, you can feint with your hands, shoulders, knees, even your eyes if you know that's what they're looking for. The best thing when it comes down to it is to make them expect one thing, then you feint to get them to commit/hesitate, and then you Bam you hit them where they don't expect it. There's a lot more to it, if you can get a guy to buy your feints, then you can set nice little surprises for them.

Heres another thing I should add. Although strength is important, power is more about transfering weight from one side to another, more than it is muscles. If you dead serious about becoming a powerful puncher, you'll spend a great deal of time to practice shifting your weight during your footwork so not only will you be able to punch hard, you'll be in a better position to do so.

If you dont move the centre line youll punch harder

I train weights 4 days a week and cardio/boxing 3 days a week.
The boxing training I do is normally just aerobic conditioning training.
eg: Sparring, specific muscle targeting, jump squats, bob-and-weave, duck-and-weave, speed ball, heavy bag, etc.

The power (force) of a punch comes from many different areas:
The shoulders, primary impact and driving force.
The back, driving force.
The legs, driving force.
The triceps, impact force and speed.
The biceps, retraction force and speed.

All of these areas should be targeted if an increase in punching power wants to be achieved. Each muscle in the body has two different sets of fibers. The fast-twitch(FT) fibers, for explosive movements. The slow-twitch(ST) fibers, for endurance movements. For short amounts of power the FT fibers are targeted. However, if power is going to be need again and again over a extended period of time, the ST fibers are targeted.


Knowing this, there is a technique I use to strengthen the shoulder region, without the heavy bag, using dumbbells.
You will need a dumbbell in each hand with a satisfactory amount of weight on each. To test this, hold each dumbbell out at arm's reach (straight) in front of you. If you can hold the weights for more then 7 seconds the weight is to low. If you can't hold it for more then 4 seconds it is to heavy.

The exercise:
FT Fibers:
1)Stand straight with feet spread shoulder width apart, hands by side.
2)Throw the right hand out straight in front of you, holding the dumbbell (As if you were throwing a punch).
3)Return the arm back to your side.
4)Repeat this with the left arm.
5)Complete 5 sets of 10-20 reps on each arm. 1min rest between sets.
Note: Make sure the punches are explosive, straight and fast BUT always keep the movement smooth and stable. If there is any bone pain or other pain in any muscle but the shoulders, you are training wrong. DO NOT lock the elbows.

ST Fibers:
1)Raise each dumbbell out straight in front of your body. Palms facing down.
2)Hold this position until your shoulders grow sore and you can no longer hold the weights up.
3)Return arms to your side.
4)Complete 5 sets of 6-8 reps. 2mins rest between sets.
Note: The weights should be lifted slowly and smoothly. Lowered the same. Do not lock the elbows at any time. If any pain other then shoulder muscular pain, you are training wrong.

Complete both these exercise 3-4 days a week, with at least 48 hours between training.

This will increase explosive power as well as muscle endurance. Make sure you do both. A strong hard punch is no good if it can not last long.

Power comes from oral stability

CC Scrap, at first I was about to dismiss what you said. You've shown a piece to a bigger picture that causes you to look for the answers. After thinking about what you've said for a long time it beginning to make sense. It's like an awakening. Let me try to humor you to what you've made me consider.

Our sense of balance is in our head, and oral stability then depends on our sense of balance along with the feedback from what our body feels/senses. Therefore if my posture puts me off balance, and if my eyes or body is trying to overcompensate from what I'm feeling then my oral stability will take a turn for the worst which prevent me from generate power despite everything else considered. Good posture is key, and your senses (feel, see) greatly affect your posture and movement. In a way that's why you'd wear an eyepatch on your dominant eye. It affects your oral stability, and without your dominant eye causing your right side to overcompensate in terms of movement, etc. your left side can improve in many ways along with your posture. If this change is brought out because of what you see, there must be ways that you can adjust your posture so in "Feeling" your body will send the right signals to your brain. Let me ask you this Scrap, how do you find the sense/feeling that is causing the problems?

As I see it, the centre line goes hand in hand with oral stability, and I'm guessing it amounts to your body's overall stability. This would take into account your spine, your head, your toes/feet which make up your posture.

What I've been trying to improve in myself is to become about as comfortable with my left side, as I do with my right. I've been doing things such as building strength on my left side, doing daily tasks with my left, and wearing an eyepatch on my right eye when I'm shadowboxing. I'm thinking that the eye patch or closing my right eye may help when I'm doing other things such as building my strength, or working on hand to eye coordination. Would it also improve my left eye in terms of perferal vision?

Maybe I'm thinking too much, but that maybe good because it's a lot to think about. Correct me if I'm on the wrong track here.

Chris, your getting the idea, its very hard to change the dominant side but i think were as close to it as weve ever been from your walking gait to about everything we do is controlled by vision and genetics. Subconcesly are aim is to protect the head the body wants the best information it can get and its own help, helps whats above to give it. Ive gone a long way to improving running gait by something which should hit the market next year, and get you fitter than anything by up to 30% that there is at the moment without impact. the other thing which is the crux to many problems is we dont do enougth correct stretching, because of the eyes one side does the other supports the action depending on what form of work you do or sport. The stretches ive put up are now pretty old, im putting some more up for sharla in the next week to help her im running late at the moment my dear old mums had a stroke so at the moment im at the hospital 4 hors a day so im behind. by the way cc

Thanks Scrap, I appreciate it. Anyways good luck to your mum.

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Originally Posted by Clubber

This may sound kind of dumb, but are there any excercises/techniques that you could use without the use of a punching bag (includes heavybag, speed bag, double-end bag, etc.) Or let me rephrase that! Are there any excercises/techniques you could do BESIDES using the punching bag to help more powerful punches? (Just got done reading Chris N.s topic about strenghening the joints :) )


I've heard some say that chopping wood with an ax would help tremendously...

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Cuban Amutures hit tyers with pick axe handles to improve strength.

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Originally Posted by porkypara

Cuban Amutures hit tyers with pick axe handles to improve strength.

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CC for that interesting little titbit of info - I'm probably not going to actually do it because I don't really understand what it does - but it's interesting anyway :)

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Originally Posted by Scrap

Chris, your getting the idea, its very hard to change the dominant side but i think were as close to it as weve ever been from your walking gait to about everything we do is controlled by vision and genetics. Subconcesly are aim is to protect the head the body wants the best information it can get and its own help, helps whats above to give it. Ive gone a long way to improving running gait by something which should hit the market next year, and get you fitter than anything by up to 30% that there is at the moment without impact. the other thing which is the crux to many problems is we dont do enougth correct stretching, because of the eyes one side does the other supports the action depending on what form of work you do or sport. The stretches ive put up are now pretty old, im putting some more up for sharla in the next week to help her im running late at the moment my dear old mums had a stroke so at the moment im at the hospital 4 hors a day so im behind. by the way cc

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Thanks Scrap CC and hope you're mum recovers well.

Row single scull boat. This blows up your lats, triceps, tones the abs and blows up the thighs.

Is the rower in the gym just as good?

Interesting little tit bit before chain saws, Lumberjacks swinging an axe had more Heart strains than any other proffession interesting and the Cuban Amatuers are not Amatuers in the sense of the word.

Me again ,I know this my Father was one a Lumberjack not a Cuban.

So it's fairly aerobic - not just muscular?

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Originally Posted by Sharla

Is the rower in the gym just as good?

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If its the one with a big fan blade on the end with the narrow rope. I did crew in high school between football and baseball. I grew a ton of stamina and my thighs were so much stronger my vertical went from 32 inches to 35 inches. The spring or hydraulic two handled rowers are crap you need the rowers that are on a rail and type big fan blade on the end. Do it for 30 minuets and every 2 minuets do a power ten three long rows as hard as you can do them.

You first start the row you push with all legsuntill you are pushing with your calves. Then youLean back using your lower back and shoulder.Then as you are half way done leaning back you use your arm bringing the handle in a strait line from a full extend position all the way to your upper chest almost touching it. This a great almost unparalleled total body work out. if you want to build stamina this is the way to go.I always did a mile run before the row. Start of at a lower pace depending on what you are comfortable with . gradually building your way to a hour. I went from 9% fat to 5% percent fat before and after crew. Not even wrestling was as physicall as rowing competitively

Thanks southakron - 'll give it a go and I appreciate you explaining the proper technique to me.

My older brother was on the Australian junior rowing team so i can believe it makes you fit. Now he travels a lot for work away from any water source (not much water here) so can't do it. He has to travel because he's a shearer (takes the wool off sheep). He's never mentioned what his body fat percentage was back then but he was pretty lean.

Sharla you Australian?

Where bouts you live?

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Originally Posted by Chris N.

As for physical exercise you need to be explosive on your feet. I think skipping rope is a great way to achieve that. There are many different exercises that can make a jumprope much more intense.

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When you get a chance could you share some of the skipping excercises you mentioned?




Scap, I'm sorry to hear about your mom. Hope she's doing ok now.

The best book that I've read on the subject is "Jump rope Training" by Buddy Lee. His programs are very progressive and result orientated. It contains different exercises/moves that can be put together so your skipping rope isn't some monotonous ordeal. I'll go over some jumprope exercises later. Anyways here's an excerpt on explosiveness from Buddy Lee's book:

"Explosiveness is generated by forceful contractions of fast-twitch muscle fibers that can generate and sustain speed. It can be described as force plus quickness. My power jump rope training programs will show how to generate and project explosiveness into critical movements of different sports.

For example, a high vertical jump has its merits, but a competitive edge normally comes from advantages in vertical acceleration: how quickly athletes jump from a standing position or how fast they react from a position of readiness. My power jump rope programs reduce the gap between the height of the jump and the subsequent takeoff phase by minimizing surface contact time.

Rope jumping has often been referred to as an effective warm-up to plyometrics exercises, but it is itself a low-intensity plyometrics exercise that produces significant training benefits that can trigger superior athletic performance.

Combining rope jumping with strengthening exercises during the season’s training cycles can significantly improve explosiveness and power in sports performance. That’s because rope jumping is an exercise that forces the neuromuscular system to respond more quickly and forcefully.

Plyometrics exercises can be traced back to the former Eastern bloc countries. Over the past years, more American coaches and athletes have learned how to use these exercises to improve overall athletic performance. Still, many coaches have little experience in how to effectively implement a seasonal plyometrics program for athletes of different ages, levels, and abilities. Rope jumping, on the other hand, is very effective and safe for both young and mature athletes, because jumps can be repeated hundreds of times in one session without risk of injury.

Plyometrics is designed not only to increase speed and explosiveness but also jumping ability. The principle is simple: The more a muscle is stretched, the more powerful its subsequent contraction. The goal of plyometrics is to shorten the interval between a stretched muscle and its contraction.
Plyometrics uses gravity to force the stretching of a muscle while the athlete propels in the opposite direction to train the muscle to contract with power. For example, stepping or leaping off a raised surface will force the leg muscles to stretch as the knees bend to absorb the impact of the landing. The athlete then contracts the quadriceps and hamstrings in a burst of propulsion during a leap or step forward. It’s the stretching of the muscle that stores the energy for the subsequent explosive takeoff phase. This is how repeated plyometrics training builds explosive power in the legs.

The same principle is at work in jump rope training. Energy is stored in the legs on the landing phase of each jump and is released on each successive jump. Unlike most other plyometrics exercises, rope jumping allows this activity to be repeated hundreds of times per session. Because of the number of repetitions and the various levels of intensity possible during each rope jumping session, it can also produce aerobic and anaerobic training effects. This is the principle at work in my jump rope training system.

This system’s emphasis on repeated jumps also underscores a plyometrics principle that emphasizes the force production of eccentric (stretched) contractions over concentric (shortened) contractions. In jumping rope, the concentric contraction takes place during the landing phase of each jump. This landing phase progresses into the subsequent takeoff phase (eccentric) contraction of each jump. The gravity-assisted landing phase (concentric) contraction provides the force necessary for the explosiveness executed on each subsequent jump. By jumping less than an inch from the surface and landing lightly on the balls of the feet, the neuromuscular system becomes thoroughly trained in and adapts to this key principle of plyometrics.

High-speed eccentric contractions draw on fast-twitch muscle fibers while also producing more force per motor unit. This neuromuscular process explains how jump rope training produces a reduced stretch-shortening cycle that allows the athlete to derive the greatest benefits from a plyometrics program.

As the athlete develops greater rope jumping proficiency, the reduced gap between eccentric and concentric contractions offers a greater potential for improved athletic performance. For example, rope jumping will enhance an athlete’s capacity to rapidly execute successive jumps or extended sequences of vertical acceleration while also improving reaction time."

I'll talk about it later.

Thanks, I'll have to keep an eye out for that book. For the record I'd give you a cc if I could. When you do talk more about this would you also address whether there is more benefit to skipping at different points in your workout (before, during or after) and whether there are drawbacks to doing long sessions rather than short with breaks. I wouldn't think the interval principal would be a factor since you have to keep going the whole time and can't vary the intensity all that much...beyond a certain point anyway. Maybe I'm wrong about the intensity though. I used to skip as part of my warmups but now i'm at a new gym and they rarely have us do it so I usually just do a 10 minute session after the coaches finish with us.

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Originally Posted by LUCKY_13

Sharla you Australian?

Where bouts you live?

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I'm in Adelaide - are you Australian too?

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Originally Posted by Sharla

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Originally Posted by LUCKY_13

Sharla you Australian?

Where bouts you live?

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I'm in Adelaide - are you Australian too?

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Yeah I live in Sydney currently, moving up to Newcastle area soon.
I was in the army about a year back, did my basic training. They were going to post me in the Woodside base, near Adelaide. Lol.
But had a few troubles with the 'military justice system' and am no longer serving.
Would have liked to see Adelaide though.

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Originally Posted by LUCKY_13

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Originally Posted by Sharla

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Originally Posted by LUCKY_13

Sharla you Australian?

Where bouts you live?

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I'm in Adelaide - are you Australian too?

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Yeah I live in Sydney currently, moving up to Newcastle area soon.
I was in the army about a year back, did my basic training. They were going to post me in the Woodside base, near Adelaide. Lol.
But had a few troubles with the 'military justice system' and am no longer serving.
Would have liked to see Adelaide though.

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Adelaide's OK - nice place to live but would be a boring place to visit. Places close to Adelaide or nice to visit - especially if you like wine - but I'm not a drinker so I couldn't recommend anything specific. I guess living expenses are relatively low - still I think Sydney probably kills Adelaide in the shopping and night life department and I think the boxing scene is better in the eastern states too - more clubs and easier to organize fights because everyone's closer. If you ever do find yourself in Adelaide PM me and I'll let you know of any good gyms I know of close to where you are - maybe you won't mind me asking for your inside info if I'm ever down your way too :)

Yeah anytime, ever come to Sydney I'd be glad to show you around and/or tell you where you can train.
Vice-Versea too.

Hehe.

Aye if you have msn, feel free to add me if you want.

L_U_C_K_Y-13@hotmail.com

Thanks will do :)

powerliftingstyle(elbows tucked) benchpress
full-contact twist
Deadlifts

First 2 are amazing in increasing punching power. Last one for core stability.

Note to Chris. You have concentric and eccentric mixed up in your post. The landing stretch phase is the eccentric and the take off phase is the concentric. ;)

I see what you what you mean. Anyways it's not my fault it's just an excerpt from a book. :)

I'd like to add add to this later.

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Originally Posted by Chris N.

Anyways it's not my fault it's just an excerpt from a book. :)

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Just to warn you because I know you're going on with further study and I know you'll want to do well that won't wash with any marker.

I had to peer review a scientific paper attempting to get admission into a journal last week and had to reject it because their references didn't fit into the argument they were trying to make - among other reasons.

If they'd read and referenced enough on what they were trying to put foreward they would have known but they didn't and they embarrassed themselves.

Aye, that's good advice Sharla :coolclick:. :)

Thanks MD - I guess in your area too you might find it's scary sometimes what people try to publish!

CC back at ya :)

Yes, happens a lot. ;)

Good advice, I'll keep that in mind. :)

Try shadow boxing while holding dumbells.

You have to learn how to turn into your punches, and turn over your punches. Learning to step and slide into your jab will help with your power jab. I stress this often in my gym, TURN INTO YOUR PUNCHES....lol