how you convert exercise or wt training into punch power/speed?

[Regan]

the speed you lift a weight doent equal speed that you can peform.

i cant paste a picture of a force time table which would be helpfull to understand they way mucles work.
its a common mistake that lifting heavy weights, like max strength helps your speed a lot.
try to find some newer studys which prove alot of "common2 knowlege wrong. it gets a bit complacted but if you are into it its well worth it.

[mightymouse2k]

the speed you lift a weight doent equal speed that you can peform.

i cant paste a picture of a force time table which would be helpfull to understand they way mucles work.
its a common mistake that lifting heavy weights, like max strength helps your speed a lot.
try to find some newer studys which prove alot of "common2 knowlege wrong. it gets a bit complacted but if you are into it its well worth it.

Can you post a link to the force time table? i'd be interested in giving it a look.

Forgive my ignorance im not accredited personal trainer, (my medical qualifications are not sports related). But surely, training the specific movements has benefit.
For example, the vertical jump. The muscles involved in this action (calves, quadriceps, gluteals etc.) could be trained separately with exercises such as toe raises, leg extensions, leg curls, kickbacks and so on. However the barbell squat, which closely matches the movement pattern of the vertical jump would seem to be more appropriate and more so is the jump squat. These exercises are specific to jumping and therefore are worth employing.

[Leakbeak]

Plos and light weights are for conditioning and fitness, not speed or power. Your boxing speed or power is essentially natural, and all training will do is enable you to maximise these talents (usually the duration for how long you can do it). I know feather fisted people who are as slow as snails asking what to do to improve speed/power. You cannot. All the exercises you speak of will only increase stamina in relation to these two natural gifts. You will be able to see on the bags, pads and sparring if you have these qualities or not

[Joachim]

Having good form and throwing punches correctly.

[Del Coqui]

Plos and light weights are for conditioning and fitness, not speed or power. Your boxing speed or power is essentially natural, and all training will do is enable you to maximise these talents (usually the duration for how long you can do it). I know feather fisted people who are as slow as snails asking what to do to improve speed/power. You cannot. All the exercises you speak of will only increase stamina in relation to these two natural gifts. You will be able to see on the bags, pads and sparring if you have these qualities or not

I think there is room for improvement working with plyos and light weights, not sure if that means a LOT of improvement.

[alza1988]

I think for speed , speed strength.I would go with 3 to 5 reps like Rosstraining .Range of motion like your throwing a punch .For right hands for example .Med ball throws , dumbell shotputts , barbell and for grip sledgehammer swings all at 100 percent speed like your throwing a punch .
http://www.rossboxing.com/thegym/thegym25.htm


For hooks and uppercuts man extra powerboxing .To mix it with exercise man dig out blind .Just punch outs like rosstraining .You can do hooks and uppercut punchouts as well .Example I seen Mayweathers trainer on a vid after a workout -6633 punches .Hard works not easy but for power just make sure your punching as hard as possivle .There's an exarcise I read as well for hooks .Stand at a cable machine side on and grab the bottom pully .Just go throw the hook range of motion like your throwing a hook , neck a protein shake and bump the weight up next time .Kostya Tszyu could bench 150kg and he only weighed 65 .

http://www.rosstraining.com/articles...htraining.html