Best lifts for improving punching power?

[Tantum]

I would imagine that squats, dead lifts, and anything that works hip/core rotation would increase punching power...

Has anyone noticed that any particular lifts/exercises produce increased punching power results without a noticeable loss of speed or mobility?

[Mr.DW]

Unfortunately lifting weights doesn't increase punching power. If that were the case Power lifters and Bodybuilders would be the ultimate fighters. Technique, mass, and speed are the 3 things that come into play when increasing punching power. 99 times out of 100 you can work on technique. Most fighters I have seen and myself don't have perfect technique. In a weight making sport it is not smart to try increasing mass for punching power. On the Heavy bag focus more on heavy, hard, fast punches. It will tire you out but your 1 punch power will increase. The reason that fighters don't do this all the time is because it creates bad habits so whenever you are doing this only do it for 30 seconds-1 minute per round.

[Tantum]

No, bodybuilders would be terrible regarding what I said. A body builder builds for aesthetic appeal.

A power lifter builds strength for a particular lift to compete in regards to maximum weight lifted for that lift...

This is not what I'm referring to, or asking... Though I guess I should have worded it differently.

I'll rephrase it later when I have more time.

[punchoutsb]

Yes, you absolutely can build punching power with weight training.

The best exercises for this are exercises that build power throughout the body, exercises that are not done slowly or deliberately.

Clean variations, snatches, high pulls, explosive shrugs, push presses and jerks are among the best. Squats and deadlifts definitely build strength, but they will only assist you if you do not lose any speed. Strength =/= power, but I think you already knew that, it's the other fellow that was a bit confused.

[Sklar]

No lift will help you increase punching power as much as hitting a proper heavybag will.

[punchoutsb]

No lift will help you increase punching power as much as hitting a proper heavybag will.

That depends on what your weakness is. Heavy bag remains the gold standard for increasing punching power though.

[palooka]

I would have thought the press and one handed snatches would help with shoulder power and tricep strength.

[Mr.DW]

Yes, you absolutely can build punching power with weight training.

The best exercises for this are exercises that build power throughout the body, exercises that are not done slowly or deliberately.

Clean variations, snatches, high pulls, explosive shrugs, push presses and jerks are among the best. Squats and deadlifts definitely build strength, but they will only assist you if you do not lose any speed. Strength =/= power, but I think you already knew that, it's the other fellow that was a bit confused.

So you're saying that Power-lifters are the best fighters in regards to punching power. That is wrong.

[punchoutsb]

Yes, you absolutely can build punching power with weight training.

The best exercises for this are exercises that build power throughout the body, exercises that are not done slowly or deliberately.

Clean variations, snatches, high pulls, explosive shrugs, push presses and jerks are among the best. Squats and deadlifts definitely build strength, but they will only assist you if you do not lose any speed. Strength =/= power, but I think you already knew that, it's the other fellow that was a bit confused.

So you're saying that Power-lifters are the best fighters in regards to punching power. That is wrong.

No that's not even close to what I am saying. I thought that would be evident by not listing one power lift within my best exercise recommendations.

[Mr.DW]

Yes, you absolutely can build punching power with weight training.

The best exercises for this are exercises that build power throughout the body, exercises that are not done slowly or deliberately.

Clean variations, snatches, high pulls, explosive shrugs, push presses and jerks are among the best. Squats and deadlifts definitely build strength, but they will only assist you if you do not lose any speed. Strength =/= power, but I think you already knew that, it's the other fellow that was a bit confused.

So you're saying that Power-lifters are the best fighters in regards to punching power. That is wrong.

No that's not even close to what I am saying. I thought that would be evident by not listing one power lift within my best exercise recommendations.

No form of weight training will increase power. Lifting weights is a pushing motion not a snapping motion. Constantly doing a pushing motion with a muscular contraction will train the muscle in a way not favorable to a boxer. When punching you want to be relaxed. When lifting weights you aren't relaxed. I lift weights to improve my boxing performance but not to increase punching power or speed but for endurance, mobility, and strength.

When I refer to powerlifting I mean the rep scheme. You can do a powerlifting routine but only do cleans, snatches, jerks, and the exercises you described.

[punchoutsb]

No form of weight training will increase power. Lifting weights is a pushing motion not a snapping motion. Constantly doing a pushing motion with a muscular contraction will train the muscle in a way not favorable to a boxer. When punching you want to be relaxed. When lifting weights you aren't relaxed. I lift weights to improve my boxing performance but not to increase punching power or speed but for endurance, mobility, and strength.

When I refer to powerlifting I mean the rep scheme. You can do a powerlifting routine but only do cleans, snatches, jerks, and the exercises you described.

I'm afraid you're incorrect.

Lifting weights is not a "pushing motion", I'm not really even sure what you mean by this.

There is no such thing as a powerlifting rep scheme. Powerlifting is a sport and it includes three lifts: squat, deadlift, and bench press. These lifts are performed for max weight with no regards to speed, which is why powerlifting (a daft name for the sport, really since it is a purely strength endeavor) would not be good for increasing punching power.

The exercises I described are fast, power building exercises. There's a reason why explosive athletes today perform them. It has nothing to do with bodybuilding or powerlifting, no need to bring them up at all really.

Explosive weight training builds power, including punching power.

[Mr.DW]

No form of weight training will increase power. Lifting weights is a pushing motion not a snapping motion. Constantly doing a pushing motion with a muscular contraction will train the muscle in a way not favorable to a boxer. When punching you want to be relaxed. When lifting weights you aren't relaxed. I lift weights to improve my boxing performance but not to increase punching power or speed but for endurance, mobility, and strength.

When I refer to powerlifting I mean the rep scheme. You can do a powerlifting routine but only do cleans, snatches, jerks, and the exercises you described.

I'm afraid you're incorrect.

Lifting weights is not a "pushing motion", I'm not really even sure what you mean by this.

There is no such thing as a powerlifting rep scheme. Powerlifting is a sport and it includes three lifts: squat, deadlift, and bench press. These lifts are performed for max weight with no regards to speed, which is why powerlifting (a daft name for the sport, really since it is a purely strength endeavor) would not be good for increasing punching power.

The exercises I described are fast, power building exercises. There's a reason why explosive athletes today perform them. It has nothing to do with bodybuilding or powerlifting, no need to bring them up at all really.

Explosive weight training builds power, including punching power.

It is you that is wrong and be very afraid.

How do you not know what a pushing motion is? This shows your limited knowledge of boxing and discredits you further. When you learned to throw a punch didn't your trainer tell you to snap and not push? An example of a pushing movement would be the bench press. Pushing movements aren't limited to the bench press that was just an example.

Just because every athlete does it does not mean that Boxers should. Boxing is a unique sport in the way that you have to punch with a certain technique and it could cost you dearly not just losing a game. You don't play boxing whereas you play other sports.

When I referred to powerlifting rep scheme I am referring to the rep scheme that trains the muscle for power and strength in the 1-5 range. What rep scheme do you recommend?

By training in low reps you are only training the fast twitch muscle fibers which isn't for boxers because it is a slow twitch muscle sport. Weights and the exercises you recommended are great, you can build explosivity in your whole body which will help with movement.

[punchoutsb]

It is you that is wrong and be very afraid.

How do you not know what a pushing motion is? This shows your limited knowledge of boxing and discredits you further. When you learned to throw a punch didn't your trainer tell you to snap and not push? An example of a pushing movement would be the bench press. Pushing movements aren't limited to the bench press that was just an example.

Just because every athlete does it does not mean that Boxers should. Boxing is a unique sport in the way that you have to punch with a certain technique and it could cost you dearly not just losing a game. You don't play boxing whereas you play other sports.

When I referred to powerlifting rep scheme I am referring to the rep scheme that trains the muscle for power and strength in the 1-5 range. What rep scheme do you recommend?

By training in low reps you are only training the fast twitch muscle fibers which isn't for boxers because it is a slow twitch muscle sport. Weights and the exercises you recommended are great, you can build explosivity in your whole body which will help with movement.

I'm not afraid in the least

I know what a pushing motion is, I'm just not sure what you mean by weight lifting being a pushing motion...it's not. There are a vast array of exercises that fall within the category of weight training.

I also know what boxing is, I've competed and coached it for almost ten years now. I run in to a lot of "old school" believers like yourself. Science doesn't back you up though. If you're willing to admit you're wrong sometimes it will help a lot later in life.

Power and strength can be gained within any rep range, depending on what kind of power and strength you're training for. My recommendations for rep schemes vary based on goals and ability level.

Boxing is not a slow twitch muscle sport. It utilizes both fast (for punches and quick movements) and slow (staying power for the match) twitch fibers.

And thank you, I knew the exercises I recommended are great otherwise I wouldn't have recommended them

[Mr.DW]

It is you that is wrong and be very afraid.

How do you not know what a pushing motion is? This shows your limited knowledge of boxing and discredits you further. When you learned to throw a punch didn't your trainer tell you to snap and not push? An example of a pushing movement would be the bench press. Pushing movements aren't limited to the bench press that was just an example.

Just because every athlete does it does not mean that Boxers should. Boxing is a unique sport in the way that you have to punch with a certain technique and it could cost you dearly not just losing a game. You don't play boxing whereas you play other sports.

When I referred to powerlifting rep scheme I am referring to the rep scheme that trains the muscle for power and strength in the 1-5 range. What rep scheme do you recommend?

By training in low reps you are only training the fast twitch muscle fibers which isn't for boxers because it is a slow twitch muscle sport. Weights and the exercises you recommended are great, you can build explosivity in your whole body which will help with movement.

I'm not afraid in the least

I know what a pushing motion is, I'm just not sure what you mean by weight lifting being a pushing motion...it's not. There are a vast array of exercises that fall within the category of weight training.

I also know what boxing is, I've competed and coached it for almost ten years now. I run in to a lot of "old school" believers like yourself. Science doesn't back you up though. If you're willing to admit you're wrong sometimes it will help a lot later in life.

Power and strength can be gained within any rep range, depending on what kind of power and strength you're training for. My recommendations for rep schemes vary based on goals and ability level.

Boxing is not a slow twitch muscle sport. It utilizes both fast (for punches and quick movements) and slow (staying power for the match) twitch fibers.

And thank you, I knew the exercises I recommended are great otherwise I wouldn't have recommended them

Haha I didn't think you were

I'm not an old school believer. An old school believer would say you can run 10 miles a day, spar for 20, but God forbid you ever touch a weight.

Slow twitch muscles are for long endurance sports like boxing which is for 9 minutes in the amateurs and 36 in the pro's. True you can gain strength and power with any rep range but that is like saying you can get smarter by getting better in the "art" of being stupid. For instance a 10-12 rep scheme is for hypertrophy. Which would be disastrous for boxers.

You can use weights to get better at just about any physical feat feat under the sun, just not punching power. What rep scheme do you recommend for punching power as that is what we are discussing?

[punchoutsb]

Haha I didn't think you were

I'm not an old school believer. An old school believer would say you can run 10 miles a day, spar for 20, but God forbid you ever touch a weight.

Slow twitch muscles are for long endurance sports like boxing which is for 9 minutes in the amateurs and 36 in the pro's. True you can gain strength and power with any rep range but that is like saying you can get smarter by getting better in the "art" of being stupid. For instance a 10-12 rep scheme is for hypertrophy. Which would be disastrous for boxers.

You can use weights to get better at just about any physical feat feat under the sun, just not punching power. What rep scheme do you recommend for punching power as that is what we are discussing?

You are correct, slow twitch fibers are endurance based, but it's the fast twitch fibers that enable you to throw a punch with any speed and ferocity. Boxing is very unique in that it uses a heavy mix of both.

It's 8-12 reps for hypertrophy and that is a general guideline, not an absolute fact. The weight and (most importantly in this case) speed of performance also plays a huge role.

Explosive weight training will increase punching power, as will other explosive movements like the sledge or med slams.

As to specific rep schemes, there is no general answer. I base all routines off the individual and the stage of training. I always make sure my combat athletes reset after each repetition, so a set of twelve would look much more like twelve singles. If we're a ways out from a fight, we typically pyramid weight and sets so we touch on all fibers, including intermediates.

[Counter-puncher]

I definitely agree that boxing isn't merely a slowtwitch sport

I would also agree with punchout that the exercises he lists could help punching power

But that shit bores me and it hurts so I just go with the heavybag

[Mr.DW]

Haha I didn't think you were

I'm not an old school believer. An old school believer would say you can run 10 miles a day, spar for 20, but God forbid you ever touch a weight.

Slow twitch muscles are for long endurance sports like boxing which is for 9 minutes in the amateurs and 36 in the pro's. True you can gain strength and power with any rep range but that is like saying you can get smarter by getting better in the "art" of being stupid. For instance a 10-12 rep scheme is for hypertrophy. Which would be disastrous for boxers.

You can use weights to get better at just about any physical feat feat under the sun, just not punching power. What rep scheme do you recommend for punching power as that is what we are discussing?

You are correct, slow twitch fibers are endurance based, but it's the fast twitch fibers that enable you to throw a punch with any speed and ferocity. Boxing is very unique in that it uses a heavy mix of both.

It's 8-12 reps for hypertrophy and that is a general guideline, not an absolute fact. The weight and (most importantly in this case) speed of performance also plays a huge role.

Explosive weight training will increase punching power, as will other explosive movements like the sledge or med slams.

As to specific rep schemes, there is no general answer. I base all routines off the individual and the stage of training. I always make sure my combat athletes reset after each repetition, so a set of twelve would look much more like twelve singles. If we're a ways out from a fight, we typically pyramid weight and sets so we touch on all fibers, including intermediates.

Yes, boxing does use a heavy mix of both. You have to train accordingly because it is not half n half it is mostly 75% slow 25% Fast. For Amateurs its about 60/40.

The speed or time under tension (TUT) does play a huge role. BUT, a pushing motion is a pushing motion regardless of speed.

Hitting a sledge hammer to a tire like you suggested does build punching power. I do agree. So does chopping wood. Why? Because they are the same motion and weight transfer of a punch. I can tell you already knew that though.

Seems like we agree on a lot of things we just express them differently in writing. A negative of online technology.

[Counter-puncher]

What about plyometrics Dw, I don't think they have been mentioned?

Clap pushups jump squats jumping lunges etc. That shit will help your power some. Fortunately I quite enjoy those exercises.

[punchoutsb]

Yes, boxing does use a heavy mix of both. You have to train accordingly because it is not half n half it is mostly 75% slow 25% Fast. For Amateurs its about 60/40.

The speed or time under tension (TUT) does play a huge role. BUT, a pushing motion is a pushing motion regardless of speed.

Hitting a sledge hammer to a tire like you suggested does build punching power. I do agree. So does chopping wood. Why? Because they are the same motion and weight transfer of a punch. I can tell you already knew that though.

Seems like we agree on a lot of things we just express them differently in writing. A negative of online technology.

That's where this pushing motion thing is flawed. The difference between a strict military press and a push press is extremely dynamic. You do not push a clean and jerk (it's a pull, but it's an explosive movement...not what you would consider a "traditional" powerlifting or bodybuilding movement). These exercises are awesome at building explosive power throughout the body, which transfers to punching power.

Here are a few pieces that will interest you:

“…the correlations between strength/power variables and punching impact indices ranged between 0.67 and 0.85. Because of the strong associations between punching impact and strength/power variables (e.g., lower limb muscle power), this study provides important information for coaches to specifically design better training strategies to improve punching impact.”

There is a direct (and very strong) correlation between explosive power and punching power.

“…studies reveal that isometric strength is linked to high-level boxing performance.”

Not only powerful exercise, but traditional isometric strength. I do not have my athletes perform this kind of training to increase power, but if no speed is sacrificed then a stronger muscle produces more force than a weaker one.

“The highest values of explosive power were also registered in volleyball and basketball players, but there was no significant difference in values between…boxers and basketball players…(p > 0.05).”

The explosive force of boxers are amongst the highest of any athletes. Specificity of training and technique will obviously allow a boxer to punch harder than a basketball player, but given all variables are the same the more powerful athlete will punch harder.

[punchoutsb]

What about plyometrics Dw, I don't think they have been mentioned?

Clap pushups jump squats jumping lunges etc. That poo will help your power some. Fortunately I quite enjoy those exercises.

They help as well. Any exercise that takes explosive force builds power. In fact in one of the studies I ;inked to above jump squats was the exercise used. Very effective!

[Mr.DW]

Yes, boxing does use a heavy mix of both. You have to train accordingly because it is not half n half it is mostly 75% slow 25% Fast. For Amateurs its about 60/40.

The speed or time under tension (TUT) does play a huge role. BUT, a pushing motion is a pushing motion regardless of speed.

Hitting a sledge hammer to a tire like you suggested does build punching power. I do agree. So does chopping wood. Why? Because they are the same motion and weight transfer of a punch. I can tell you already knew that though.

Seems like we agree on a lot of things we just express them differently in writing. A negative of online technology.

That's where this pushing motion thing is flawed. The difference between a strict military press and a push press is extremely dynamic. You do not push a clean and jerk (it's a pull, but it's an explosive movement...not what you would consider a "traditional" powerlifting or bodybuilding movement). These exercises are awesome at building explosive power throughout the body, which transfers to punching power.

Here are a few pieces that will interest you:

“…the correlations between strength/power variables and punching impact indices ranged between 0.67 and 0.85. Because of the strong associations between punching impact and strength/power variables (e.g., lower limb muscle power), this study provides important information for coaches to specifically design better training strategies to improve punching impact.”

There is a direct (and very strong) correlation between explosive power and punching power.

“…studies reveal that isometric strength is linked to high-level boxing performance.”

Not only powerful exercise, but traditional isometric strength. I do not have my athletes perform this kind of training to increase power, but if no speed is sacrificed then a stronger muscle produces more force than a weaker one.

“The highest values of explosive power were also registered in volleyball and basketball players, but there was no significant difference in values between…boxers and basketball players…(p > 0.05).”

The explosive force of boxers are amongst the highest of any athletes. Specificity of training and technique will obviously allow a boxer to punch harder than a basketball player, but given all variables are the same the more powerful athlete will punch harder.

This is all good stuff. A stronger muscle will hit harder than than a weaker muscle provided no speed is lost like you said. That is the catch. We have to be careful about what exercises we do and in what rep scheme, time under tension, etc. Those are the variables. But there are other things like genetics that dictate punching power. It's what allows a fighter like GGG to hit harder than some Heavyweights who are undoubtedly stronger.

The only flaw I see in the study you provided is the sample size. Only 15 people isn't big and doesn't account for genetic factors like previously stated.

[Mr.DW]

What about plyometrics Dw, I don't think they have been mentioned?

Clap pushups jump squats jumping lunges etc. That poo will help your power some. Fortunately I quite enjoy those exercises.

Those will definitely help punching power like hitting a tire with a sledgehammer. I do isometrics for endurance and strength too.

The thing that a lot of trainers do bad now days is have there fighters focus too much on s and c instead of actual boxing! Improve technique on the heavy bag will be enough for most people. The higher level you get the more stuff like Plyometrics you have to do to get that boost.

[Counter-puncher]

What about plyometrics Dw, I don't think they have been mentioned?

Clap pushups jump squats jumping lunges etc. That poo will help your power some. Fortunately I quite enjoy those exercises.

They help as well. Any exercise that takes explosive force builds power. In fact in one of the studies I ;inked to above jump squats was the exercise used. Very effective!

[punchoutsb]

This is all good stuff. A stronger muscle will hit harder than than a weaker muscle provided no speed is lost like you said. That is the catch. We have to be careful about what exercises we do and in what rep scheme, time under tension, etc. Those are the variables. But there are other things like genetics that dictate punching power. It's what allows a fighter like GGG to hit harder than some Heavyweights who are undoubtedly stronger.

The only flaw I see in the study you provided is the sample size. Only 15 people isn't big and doesn't account for genetic factors like previously stated.

Power exercises do not result in a loss of speed like performing a slow, concentrated bodybuilding workout will (over time). Adding power training will undoubtedly increase punching power, though there are genetic factors that can limit the high end. That's not really part of this equation though, as the question raised was what resistance training methods will increase punching power; the answer is powerful, explosive movements.

[Mr.DW]

This is all good stuff. A stronger muscle will hit harder than than a weaker muscle provided no speed is lost like you said. That is the catch. We have to be careful about what exercises we do and in what rep scheme, time under tension, etc. Those are the variables. But there are other things like genetics that dictate punching power. It's what allows a fighter like GGG to hit harder than some Heavyweights who are undoubtedly stronger.

The only flaw I see in the study you provided is the sample size. Only 15 people isn't big and doesn't account for genetic factors like previously stated.

Power exercises do not result in a loss of speed like performing a slow, concentrated bodybuilding workout will (over time). Adding power training will undoubtedly increase punching power, though there are genetic factors that can limit the high end. That's not really part of this equation though, as the question raised was what resistance training methods will increase punching power; the answer is powerful, explosive movements.

Yes, but you have to be careful on what exercises specifically because not all will increase power!