I have a gym membership and need ideas to condition myself for boxing. I've been doing 2 minute sets of push ups, situps, reverse crunch, russian twists, and various compound exercises (like squats.)

I need advice on ways to workout in a manner that's gonna help me with explosive power. Would doing heavy weight trying to push as fast as I can then stopping before i'm fully extended help me generate it? By heavy weight I don't mean anywhere near my max, I mean heavy for doing fast reps.

Think im barking up the right tree? I wanna get the right muscles trained correctly so when I do start boxing and learn how to throw my weight behind a punch i'll have an edge.

I have a gym membership and need ideas to condition myself for boxing. I've been doing 2 minute sets of push ups, situps, reverse crunch, russian twists, and various compound exercises (like squats.)

I need advice on ways to workout in a manner that's gonna help me with explosive power. Would doing heavy weight trying to push as fast as I can then stopping before i'm fully extended help me generate it? By heavy weight I don't mean anywhere near my max, I mean heavy for doing fast reps.

Think im barking up the right tree? I wanna get the right muscles trained correctly so when I do start boxing and learn how to throw my weight behind a punch i'll have an edge.

plyo homie.

yea, plyometrics was my first thought

plyo gives you that explosive reaction, but power comes from the legs/hips

mmm plyometrics are one of the most acknowledged and accepted ways of training what you seem to be asking for... i would warn you about doing to much isolated muscle work though, the majority of boxers use systems involving kinetic linking or in other words making the extremitie's and indeed the whole body work as one, so by isolating muscle work such as lateral shoulder raises it could actually have a detrimental effect on things like power speed reflexes flow etc. that being said awhile ago i decided to work hard on my core muscles and i found that i was far more capable of throwing 6 7 8 hooks in a row of the same hand in quick repetition than previously i learnt this by watching old tapes of ali shadow boxing with his one two left hook combo which he kind or swings rather than turning the body with it which is more akin to frazier for example. this is a outfighter way of throwing it then because it adds range and is suitable for speed fighters.

Oly Lifting & Plyometrics /thread

Sets of pushups, hindu squats, and inverted rows till fail. Do as many variations of pushup and row as you can. Do them as fast as possible. Do;t worry too much about full range motion on the pushups and rows, speed is the important thing here.

I did pylometrics for 2 years with a boxing band resistor. It increased my speed and it's still there. Just did do **** for hooks.

Squats, lunges, deadlifts, cleans, snatches, stuff like that.

Sprints & plyometrics will help aswell.

Kettlebells are great for developing explosive power btw.

http://www.sherdog.net/forums/f11/punching-power-how-do-i-hit-harder-970179/

I have a gym membership and need ideas to condition myself for boxing. I've been doing 2 minute sets of push ups, situps, reverse crunch, russian twists, and various compound exercises (like squats.)

I need advice on ways to workout in a manner that's gonna help me with explosive power. Would doing heavy weight trying to push as fast as I can then stopping before i'm fully extended help me generate it? By heavy weight I don't mean anywhere near my max, I mean heavy for doing fast reps.

Think im barking up the right tree? I wanna get the right muscles trained correctly so when I do start boxing and learn how to throw my weight behind a punch i'll have an edge.explosive power is not taught,you either have it or you dont,you can work on techniques to make your punches more coordinated,also get rid of the russian twist and start using the american waltz:alucard:

Haha wow thanks for all the replies guys. I'll for sure look into plyometrics. I don't do isolated lifts, I do compound lifts. Compound lifts involve many musles to complete the lift, so i'm good there. Thanks a lot for the replies again guys, i'll for sure be doing some reading over the weekend.

explosive power is not taught,you either have it or you dont,you can work on techniques to make your punches more coordinated,also get rid of the russian twist and start using the american waltz:alucard:

Dammit man; I thought this idiot got banned, since I hadn't seen **** from you in while. Do us a favor and disappear again.

I'm glad I at least know enough to know that troll was full of it. haha.

you have to be born with the power you want.you can train as much as you want but power is born in you.just like the guy on my left
:hail:

Dammit man; I thought this idiot got banned, since I hadn't seen **** from you in while. Do us a favor and disappear again.you want toget me banned for what making sensible honest posts,why dont you try doing the same,i think you have been banned over a 100 times,you are probably on your 101 alt,so come on and relax and enjoy as most members really like my posts that are full of realistic comments pertained to the boxing world:boxing:

you want toget me banned for what making sensible honest posts,why dont you try doing the same,i think you have been banned over a 100 times,you are probably on your 101 alt,so come on and relax and enjoy as most members really like my posts that are full of realistic comments pertained to the boxing world:boxing:

I disagree, Mortal Kombat is a very good game, but I think Donkey Kong is the best game ever.

1) to a degree power is genetic. naturally stocky or fast guys tend to be able to hit pretty hard.

2) you can increase your natural power no matter what it is by increasing maximal strength. it is FACT that heavy lifitng is needed to stimulate the fast twitch muscle fibres. a program like stronglifts ( http://www.stronglifts.com ) will help maximal strength. To increase your power more specifically for punching add in some clean+jerks (single dumbell) and plenty of core twists. for anything I've missed check http://www.rossboxing.com

Um... NO XPlODE obviosly

I do think for the most part that power is born but for someone that can't hit too hard; great technique and weight behind punches can do a lot.

Power comes from your back muscles. Broad back means you will have power. Be sure to stretch your arms and shoulders alot, the kinetic energy will travel more smoothly through relaxed, flexible limbs. Be sure to plant your feet and bend your knees slightly, kinetic energy will come up through the floor, into your quads, around to your back, and expload out through your fist.



You are NOT born with power. Power is made not created. Bruce Lee was an unhealthy, soft belly. Started training his ass off in his early twenties and could knock a man twice his weight off his feet.

Alexis Arguello. Skinny as ****, thin. Yet he earned the nickname "El Flaco Explosivo". The thin explosive man. He trained his ass off in central american mountains.

Tommy Hearns skinny, thin arms, thin legs, real 80s b-ball player. Yet because of his broad back and leverage, he was able to generate devestating power.

Hozumi Hasegawa. Skinny dude, if you see him train you would sit there and think "WTF? ***** punches?" then you check my sig. Dude has knocked blocks off of people who have never been knocked out before.


Specific hard work will get you what you want. Combine that with proper technique, it's a dondada.

plyometrics

weight training

jumprope

sprints

hard work

You are NOT born with power. Power is made not created.
so how do you explain guys who naturally hit hard? They are born with it.
Just because similar results can be acheived through training doesn't mean some people don't possess a natural affinity for it.

Bruce Lee was an unhealthy, soft belly. Started training his ass off in his early twenties and could knock a man twice his weight off his feet.
if you are referring to the one inch punch, that is a push and at best a party trick. Bruce lee is not a great example of KO power, because nobody can prove whether or not he had it because there is no evidence of him ever fighting except on a rooftop one time.

A broad back isn't necessary. Its how your CNS works. Young Tyson (amatuer) was skinny and still powerful, as was david haye.

I see a lot of good replies on this thread. As others mentioned, weight lifting in combination with plyos is the way to go, one thing I would add is a good trainer, at least someone who can hold the mitts and make you work at a fast, explosive pace. Also, work on your explosiveness/speed while shadowboxing.
When it comes to power, I agree some ppl are born with more power than others, but that don't mean you can't improve with hard work and determination, its up to you.

explosive power is not taught,you either have it or you dont,you can work on techniques to make your punches more coordinated,also get rid of the russian twist and start using the american waltz:alucard:

that's pretty much it. You can get minor results, but most of it is genetic and based on technique and how well you can control your muscles.

lots of people here act like they know tons about explosive power but in reality they are probably slow themselves. Speed and explosivity is almost purely genetic. You can increase your speed greatly with technique though.

my word of advice is work on form, relaxation and accuracy/timing. focusing on speed and power is going to limit your boxing ability and advancement.

Power is just a combination of follow through, technique, speed and strength ( that includes leverage). Accuracy is much more important though. Very rare you will get far throwing huge bombs and smacking them off peoples arms because they see them coming.

so how do you explain guys who naturally hit hard? They are born with it.
Just because similar results can be acheived through training doesn't mean some people don't possess a natural affinity for it.


if you are referring to the one inch punch, that is a push and at best a party trick. Bruce lee is not a great example of KO power, because nobody can prove whether or not he had it because there is no evidence of him ever fighting except on a rooftop one time.

A broad back isn't necessary. Its how your CNS works. Young Tyson (amatuer) was skinny and still powerful, as was david haye.

I wouldn't really call Bruce Lee a big hitter either, there is no proof of it. Pacquiao, now there is a natural born hitter. As was Foreman. Those gusy only need to hit you with grazing punches to do damage. Sometimes only arm punches. When they actually connect flush it's horrific.

I agree a broad back isn't required either, but a strong back does aid a strong core, and a more rigid core could probably solidify your connects. Still, not really one of the key muscles used to generate force.

Tyson was never skinny though. lol.

Update: I'm looking to include pylo into my workout routine. I have changed my pushups to clap pushups, and am looking for more changes to make. Any ideas? My job is where I get in walking and jogging since I walk and jog a few miles uphill and downhill 5 days a week.

Update: I'm looking to include pylo into my workout routine. I have changed my pushups to clap pushups, and am looking for more changes to make. Any ideas?

thow a medicine ball against a wall using the same technique you would use to throw a right cross.. Its awesome for helping you to really explode into the punch

so how do you explain guys who naturally hit hard? They are born with it.
Just because similar results can be acheived through training doesn't mean some people don't possess a natural affinity for it.


if you are referring to the one inch punch, that is a push and at best a party trick. Bruce lee is not a great example of KO power, because nobody can prove whether or not he had it because there is no evidence of him ever fighting except on a rooftop one time.

A broad back isn't necessary. Its how your CNS works. Young Tyson (amatuer) was skinny and still powerful, as was david haye.


You aren't born with it. You can be born with potential but if you decided to a fat slob, or an anorexic. Your not gonna deliver any bang.

I'm not referring to the one-inch punch. Bruce Lee is a great example of explosive power. I was specifically thinking of his side kick but never the less his fists could deliver devestating blows too. Chuck Norris and Dan Inosanto will both vouch for that statement. The one inch punch is a very close quarters technique. If Bruce could knock a person off their feet like that, then if he applied the actual Wing Chun technique to it, I wouldn't be surprised if he could cause real damage with it. No proof? He was also a golden gloves equivalent champ, so I don't see where anyone goes with the whole "there is no proof" thing.


Broad back is necessary. It's a large muscle, the energy comes up through your upper body and if that large muscle is strong, guess what happens to the energy when it goes through the upper body? Multiplies heavily. You also need to commit to the punch and you need excellent form to bring it all together.


People who say punchers are born forget all the hard work that was put into developing that big punch. Even if it wasn't boxing specific training, chopping wood all day from when you were 8 until 17 will develop destructive power. People born in the ghetto are more akin to fighting, so it isn't being born with it. Its that you need it to survive in the ghetto, it develops through constant conflict on the street. Hence why tyson had so much power before Cus showed up.

You aren't born with it. You can be born with potential but if you decided to a fat slob, or an anorexic. Your not gonna deliver any bang.

I'm not referring to the one-inch punch. Bruce Lee is a great example of explosive power. I was specifically thinking of his side kick but never the less his fists could deliver devestating blows too. Chuck Norris and Dan Inosanto will both vouch for that statement. The one inch punch is a very close quarters technique. If Bruce could knock a person off their feet like that, then if he applied the actual Wing Chun technique to it, I wouldn't be surprised if he could cause real damage with it. No proof? He was also a golden gloves equivalent champ, so I don't see where anyone goes with the whole "there is no proof" thing.


Broad back is necessary. It's a large muscle, the energy comes up through your upper body and if that large muscle is strong, guess what happens to the energy when it goes through the upper body? Multiplies heavily. You also need to commit to the punch and you need excellent form to bring it all together.


People who say punchers are born forget all the hard work that was put into developing that big punch. Even if it wasn't boxing specific training, chopping wood all day from when you were 8 until 17 will develop destructive power. People born in the ghetto are more akin to fighting, so it isn't being born with it. Its that you need it to survive in the ghetto, it develops through constant conflict on the street. Hence why tyson had so much power before Cus showed up.


C'mon man, you're going to tell me that some people don't hit harder, just because? If people weren't born with power than why isn't everybody knocking people out like Earnie Shavers was. I'm sure all his oppenents trained just as hard as he did, maybe even more. But no matter how hard they trained there was no way they were going to have his power. Punchers are born.

C'mon man, you're going to tell me that some people don't hit harder, just because? If people weren't born with power than why isn't everybody knocking people out like Earnie Shavers was. I'm sure all his oppenents trained just as hard as he did, maybe even more. But no matter how hard they trained there was no way they were going to have his power. Punchers are born.


lol, I said people are born with "potential". Doesn't mean that they will hone that potential. Some people are more likely to develop power doesn't mean you write it off as the only way you get power is if your born with it.

You aren't born with it. You can be born with potential but if you decided to a fat slob, or an anorexic. Your not gonna deliver any bang.
it takes training to make a naturally heavy handed guy into a KO puncher, but some people are naturally heavy handed whereas others aren't. You can't deny the simple fact that some people are born with punching power

I'm not referring to the one-inch punch. Bruce Lee is a great example of explosive power. I was specifically thinking of his side kick but never the less his fists could deliver devestating blows too. Chuck Norris and Dan Inosanto will both vouch for that statement.
Kickboxer Joe Louis actually complimented his speed, but said he wasn't a fighter.

No proof? He was also a golden gloves equivalent champ, so I don't see where anyone goes with the whole "there is no proof" thing.
Well if there is proof that he was a boxing champ then show it to everyone here and we will STFU, otherwise jog on you are just another guy in the long queue of people who swing from the rotting testicles of a dead actor.


Broad back is necessary. It's a large muscle, the energy comes up through your upper body and if that large muscle is strong, guess what happens to the energy when it goes through the upper body? Multiplies heavily. You also need to commit to the punch and you need excellent form to bring it all together.
1) you are confusing your opinion with fact
2) if a broad back is necessary how do you explain pacquio's power? the guy is a skinny lil runt but knocks people off their feet.


People who say punchers are born forget all the hard work that was put into developing that big punch.
anyone can learn to punch hard, but as is obvious amongst boxers, some can hit a hell of a lot harder than others.


People born in the ghetto are more akin to fighting, so it isn't being born with it. Its that you need it to survive in the ghetto, it develops through constant conflict on the street. Hence why tyson had so much power before Cus showed up.

LOL I'm gna call bull**** here. Need to survive? if you actually get in situations where you genuinely need to fight to survive its going to be a with a knife or gun, definitely not boxing.. if however you mean lil douches who think they are hard cos they're poor then yeah I'll agree they tend to fight more.. but this has nothing to do with punching power.. once the neuromuscular coordination is there the better punchers become apparent

lol, I said people are born with "potential". Doesn't mean that they will hone that potential. Some people are more likely to develop power doesn't mean you write it off as the only way you get power is if your born with it.

Yeah exactly, some people just naturally hit harder lol

it takes training to make a naturally heavy handed guy into a KO puncher, but some people are naturally heavy handed whereas others aren't. You can't deny the simple fact that some people are born with punching power

Refer to my previous post.


Kickboxer Joe Louis actually complimented his speed, but said he wasn't a fighter.

Yet other credited martial artists recognize Bruce's ability?


Well if there is proof that he was a boxing champ then show it to everyone here and we will STFU, otherwise jog on you are just another guy in the long queue of people who swing from the rotting testicles of a dead actor.

At the age of 18, Lee returned to the U.S. with $100 in his pocket and the titles of 1957 High School Boxing Champion [source] (http://en.wikipedia.org/wiki/Bruce_Lee#New_Life_in_America)

Looks like you need to shut the **** up now huh?



1) you are confusing your opinion with fact
2) if a broad back is necessary how do you explain pacquio's power? the guy is a skinny lil runt but knocks people off their feet.

Pacquiao does have a broad back. Have you not seen his lats? Relative to his size, the man's back is broad as ****. Go learn about kinetic linkage.



anyone can learn to punch hard, but as is obvious amongst boxers, some can hit a hell of a lot harder than others.

No ****. Some people run faster than others as well. Tyson Gay << Bolt Husain.


LOL I'm gna call bull**** here. Need to survive? if you actually get in situations where you genuinely need to fight to survive its going to be a with a knife or gun, definitely not boxing.. if however you mean lil douches who think they are hard cos they're poor then yeah I'll agree they tend to fight more.. but this has nothing to do with punching power.. once the neuromuscular coordination is there the better punchers become apparent

You obviously haven't grown up in the ghetto. You shouldn't comment on **** that you don't know **** about. There are thousands of bullies in the ghetto, hundreds of people who will jump you because their bored, many people will pick a fight with you just because you glanced in their direction.
If you fight alot, guess what? Power will naturally develop. Just like repitition in the gym, hitting a heavy bag multiple times a day. Difference? No protection.

Refer to my previous post.

Yet other credited martial artists recognize Bruce's ability?
they didn't say he was a fighter though




At the age of 18, Lee returned to the U.S. with $100 in his pocket and the titles of 1957 High School Boxing Champion [source] (http://en.wikipedia.org/wiki/Bruce_Lee#New_Life_in_America)

Looks like you need to shut the **** up now huh?

alas no, people who actually site wikipedia as a source of information are truly truly stupid. The nature of wikipedia means I could go and edit it now and then use it as evidence for myself knobhead






Pacquiao does have a broad back. Have you not seen his lats? Relative to his size, the man's back is broad as ****. Go learn about kinetic linkage.

LOL I understand it, but having a broad back for your size and having a broad back are two different things. You have also not presented evidence of this "fact".





No ****. Some people run faster than others as well. Tyson Gay << Bolt Husain. so you're admitting power is genetic then?




You obviously haven't grown up in the ghetto. You shouldn't comment on **** that you don't know **** about. There are thousands of bullies in the ghetto, hundreds of people who will jump you because their bored, many people will pick a fight with you just because you glanced in their direction.
If you fight alot, guess what? Power will naturally develop. Just like repitition in the gym, hitting a heavy bag multiple times a day. Difference? No protection.

LOL you don't know anything about me.
I have grown up as on of the few white guys in a black area, I know about beatings.. I just think you are overdramatising it. It's not 'fight to survive', its 'fight to not get beaten up and your wallet nicked'

they say "power travels through the body etc" but really it's whoever can move there fist as fast and as hard at their target as possible. If you can use more of your body the better. I can't see power multiplying as if its some video game. Maybe on sports science. That show said rage increases power.

Refer to my previous post.




Yet other credited martial artists recognize Bruce's ability?




At the age of 18, Lee returned to the U.S. with $100 in his pocket and the titles of 1957 High School Boxing Champion [source] (http://en.wikipedia.org/wiki/Bruce_Lee#New_Life_in_America)

Looks like you need to shut the **** up now huh?





Pacquiao does have a broad back. Have you not seen his lats? Relative to his size, the man's back is broad as ****. Go learn about kinetic linkage.





No ****. Some people run faster than others as well. Tyson Gay << Bolt Husain.




You obviously haven't grown up in the ghetto. You shouldn't comment on **** that you don't know **** about. There are thousands of bullies in the ghetto, hundreds of people who will jump you because their bored, many people will pick a fight with you just because you glanced in their direction.
If you fight alot, guess what? Power will naturally develop. Just like repitition in the gym, hitting a heavy bag multiple times a day. Difference? No protection.

Ghettos aren't like they used to be. Maybe in some rare places. People are much softer these days. Even John Lennon grew up in harder times and got in more fights than the average Loydd banks, but he never bragged about it. I'm talking about the states of course.

Ghettos aren't like they used to be. Maybe in some rare places. People are much softer these days. Even John Lennon grew up in harder times and got in more fights than the average Loydd banks, but he never bragged about it. I'm talking about the states of course.

lol, well tell that to the place I grew up in. One on one fights don't occur often, its getting jumped by 5+ people at the corner because they were bored and wanted to do something.

Then boxing ain gna save you.. If you fight against 5 people you are an idiot under most circumstances.. you should learn the ancient art of run-fu

nice advice