Boxing requires the right combination of powerful, fast punches to increase the chances of throwing a knockout punch. According to David Robinson, runner-up of the 1998 New Zealand Tae Kwon Do Nationals, faster punches have a psychological effect on the opponent, rendering him incapable of a comeback.
Constant, regular exercise and martial art training improve speed. A training program that focuses on weight exercises improves speed by strengthening muscles. During speed training, focus on short, quick punches once you have mastered powerful punches. Although arm training is important, total-body training is required to channel power efficiently into punches.
Step 1
Stand in a conventional boxing stance, and throw punches while holding one 5 kg dumbbell in each hand. Complete three sets of 15 repetitions with each hand with a one-minute rest between each set.
Step 2
Lie flat on the bench press, and grasp the bar. Complete three sets of 10 repetitions. Bench presses help strengthen upper-body muscles, allowing more stability and power in speed punching.
Step 3
Sit on a bench with dumbbells. Bring them to shoulder height, and push them above your head so they touch at the top. Complete three sets of 10 repetitions. Shoulder presses increase crucial shoulder strength to keep up punching speed.
Step 4
Keep both fists near your chin and nose while standing in a conventional stance, and punch the speed bag as fast as possible. Quick punches come in handy when the opponent is closer.
Step 5
Strike a punching bag as quickly as possible after mastering low- to moderate-speed punches.
Step 6
Practice moderate-speed punches with the resistance band after tying it to any immovable object. While practicing, try uppercuts and forward moves with shorter, quicker punches.
Step 7
Practice uppercut punches to add strength in your biceps, shoulder and back. Stand in a fighting stance with a 5 kg dumbbell and execute uppercuts, first with left arm and then with the right arm.
Tips and Warnings
- Bench presses, shoulder presses and dumbbell exercises are meant for boxers with a minimum of six months training. Southpaw or left-handed boxers should follow dumbbell exercises in a fighting stance or conventional stance only. If you are unsure of the weight you can handle in a bench or shoulder press, consult a personal trainer. For shoulder and bench presses, the weight should be ideal for the boxer to complete the desired number of repetitions comfortably. The weight depends on how much training you have and your body weight.
Things You'll Need
- Punching bag
- Speed bag
- 5 kg dumbbells
- Resistance bands
- Boxing gloves
- Bench press
Member Comments