How much can you increase punching power in the gym?
This question was asked in a forum I'm part of, and it reminded me of one particular client who trained with me for that exact reason.
The client in question was (actually still is) a highly competitive combat sports athlete, but never felt that their punches had any power in them.
So we set about training them with the goal of hitting harder.
Long story short, it worked. They've won many a bout with their hands since.
But how?
What did we do in the gym?
And what made what we did in the gym cross over into actual punching power?
That last question I believe is the important part.
A lot of what gets done in the gym, especially from those advocating “functional training” or “sports specific training” falls woefully short.
So, how did we approach training?
The first thing was, as with all new athletes, to look at movement.
Punching hard is a full body experience, the legs and hips drive, the torso amplifies, and the shoulders and arm deliver.
When watching someone, we can gain clues as to where the easiest gains can be made.
Do we need better hip? Stronger legs? Scapula control and spinal mobility are the wrists and hands underdeveloped and simply unable to handle to the forces?
Then, the sequencing.
Are the hips turning like a we want, but then there's a delay at the shoulder where that power leaks away, kind of like the clutch slipping in your car.
Then, we design the training using the lifts that answer those questions.
The point to note here is that we start with questions, never answers.
Many coaches I see around talk as if certain exercises provide all the answers.
I disagree, and while I have my preference for certain drills, if they don't actually answer the questions asked, I will use something that does.
So drills that develop hip snap, such as squats, lunges, swings, deadlifts, cleans, high pulls, jumps, hops, etc.
Drills that connect the hip to the shoulder, such as windmills, get ups, standing presses, one arm push press and jerks, single arm or single arm emphasis push ups.
Drills that enhance Scapula control, windmills, get ups, bottoms up kettlebell moves, hanging scap ups, rows, and even club and mace exercises.
Drills that put it all together, such as hitting the bag with heavy singles, medicine ball throws, one arm clean and jerk/push press.
All this stuff helps, but only if the athlete is then hitting pads and bags to put any improvements in strength, muscle mass, coordination into action.
Nothing in the gym truly develops punching power, but it does develop the potential to punch harder, assuming punching hard is being trained as well.
So, how much can power go up by?
Honestly, I've no idea.
I have had fighters score their first knockout after doing 6 weeks of training with me.
Another turned a losing streak into a winning streak
The athlete mentioned at the start of this became multiple time Champion across several events.
Punching power can increase.
Just know that there are no magic exercises.
The gym is where we build strength, mobility, and endurance to create athletic potential.
Turning that potential into reality happens in the actual sports training.
Regards
Dave Hedges
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