Developing explosiveness

[DosRounds]

Hi guys my coach says I need to be more explosive when I throw my shots and also hit harder. Are there any exercises that I can do to help increase this?

Also will running long distances affect my explosiveness in a negative way?

[mconstantine]

What's your height/weight? Physique type? Are you muscular? Skinny fat? Average?

[FrenchDeLaHoya]

olympic lifts

[DosRounds]

What's your height/weight? Physique type? Are you muscular? Skinny fat? Average?

I'm 5ft9 69kg usually. It's hard for me to describe what I am because I am so I'll upload a pic.

Maybe average

[mconstantine]

I'm 5ft9 69kg usually. It's hard for me to describe what I am because I am so I'll upload a pic.

Maybe average

[IMG]http://i43.tinypic.com/xkmvtd.jpg



[/IMG]http://i43.tinypic.com/xkmvtd.jpg[/IMG]

You don't have a lethargic looking physique like most guys who lack explosiveness. I sometimes wonder if explosiveness falls into the largely genetic/biological/hard to train for column kind of like reflexes and quick hands. I'd imagine muscle/strength conditioning explosiveness exercises may help (jump squats, punching with 2-5lb weights, explosive medicine ball tosses and presses etc.). This may be "BroScience" though.

One thing that is a sure way to develop explosiveness, is simply focusing on proper punching technique. Having a nice, fluid punching motion from your feet through your hands, and keeping your punches short and not loading.

[DosRounds]

You don't have a lethargic looking physique like most guys who lack explosiveness. I sometimes wonder if explosiveness falls into the largely genetic/biological/hard to train for column kind of like reflexes and quick hands. I'd imagine muscle/strength conditioning explosiveness exercises may help (jump squats, punching with 2-5lb weights, explosive medicine ball tosses and presses etc.). This may be "BroScience" though.

One thing that is a sure way to develop explosiveness, is simply focusing on proper punching technique. Having a nice, fluid punching motion from your feet through your hands, and keeping your punches short and not loading.

Thanks I'll try and fit those exercises in as well.

I need to focus on my technique and improve it too

[Glass_chin]

something that work for me, was training the entire core with weights and movements like training with medicine ball

honestly, i dont have a concrete aswer for this, but works for me

[Mike_Erm]

Hi guys my coach says I need to be more explosive when I throw my shots and also hit harder. Are there any exercises that I can do to help increase this?

Also will running long distances affect my explosiveness in a negative way?

Front Squats. squats, dead lifts, tricep pull downs, bicep curls, lat pulldowns, bench,, tire flips... ext.....Heavy low reps a lot of sets....

Power lifting, Olympic lifting or strong man. Go to those kinda gyms become even more of an athlete.... You look like you have been in the gym for a while and probably have good technique and whatnot.... so try that out trust me...EVERYONE gives me **** about this when i first come to a new boxing gym but after a week they get obsessed with lifting heavy and getting big and everyone's doing it....This will help you with taking a punch, throwing a punch, and overall mental toughness.....

I think power is genetics but lifting weights can help you're power tremendously... Also going to that kinda gym and working with a professional in power lifting, strong man, or Olympic lifting is key... Cause i am oversimplifying the workouts and i do a lot of stuff like weird stuff that's hard to explain on here... so i say seek out professional in you're area. There is enough time in the day to get you're footwork, technique, video study, jump rope, speed bag, speed ladder, running and ext.... Don't over think it this is boxing you're not finding the cure for cancer.


Get some protein and some prework like musclepharm assault... get that edge that's it man i'm ranting but i will get you some more stuff just send me a message whenever and i will try to get back to you within a few days... I am getting over a severe staph infection but next month ill be making YouTube videos that i think will help in this area and technical stuff. Good luck with the training.

[DMG]

Something that has worked for me (so far) is Plyometric exercises. I can't link yet (too few posts) but look up Plyometrics on Wikipedia for details.

Also, interval training... same thing, Interval Training on Wikipedia.

Both of these help a lot with explosive speed and strength.

Even changing your everyday exercises can help. So instead of doing a normal push-up, simply change it to a plyometric push-up by pushing yourself off the ground (like a jump) with each upward movement. Or changing squat into a squat jump.

Tough to begin with, but worth the extra effort.

[SthPaw]

Plyometric excersise I think may be what you need. I do not know many details on it in all honesty but I have heard that it helps a lot for developing explosiveness. I guess there are many examples out there that could be easily fitted into your workout plans so I dunno man, that's what I would say though...