Although strength training, building flexibility and qualified instruction are important to building punch strength, using just a punching bag is a viable means of improving your power. When using just a punching bag, use a heavy cylindrical bag that hangs from the ceiling. Though useful for other skills, speed and accuracy bags do not improve the strength of your punch.
Step 1
Put on your boxing gloves. Extra weight adds resistance to your punches, so 10 oz. or heavier gloves are best for strengthening your punch.
Step 2
Stand in a natural fighting stance: hands up to protect your face, and elbows down to protect your ribs. Get in the habit of fighting from this position, even though the guard doesn't build punch strength.
Step 3
Position yourself so that you can land punches on the bag without stretching or locking out your arms.
Step 4
Hit the bag 100 times with your right hand, driving each punch from the hips. With each punch, note how the bag moves and how your arm feels. If the bag doesn't dance or your arm hurts or feels numb, adjust your punching angle until the punch feels right. Switch sides and punch 100 times with your left hand.
Step 5
Repeat step four for a total of five cycles, adding up to 1,000 punches.
Step 6
Do this workout three days per week. The muscle workout plus attention to technique will result in much stronger punches.
Tips and Warnings
- There is no substitute for live training from a qualified instructor. If you take lessons in addition to this workout, your punching power will improve considerably faster.
Things You'll Need
- Heavy bag, 50 to 80 lbs.
- Boxing gloves
References
- "The Tao of Jeet Kun Do"; Bruce Lee; 1975
- Phil Porter, President, USMA, Sacramento, CA
- "Bushido Martial Arts Yellow Belt Manual"; Bushido Martial Arts International; 2006
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