Workouts for development beat speed very specific. With a simple power swing, we only enslave the muscles and lose the speed of impact. Therefore, in other shock sports, special exercises are used, we will consider the simplest and most effective of them in this one.

Hand Speed ​​Exercises

Work with your weight

This work is done fairly quickly, done about 2-3 times a week. Four exercises are performed at maximum speed, resting for about 20 seconds between sets with obligatory relaxation of the hands.

one). 10 quick push-ups from the floor on the fists. Available from maximum speed.

2). 10 explosive push-ups on fists with hands touching the chest.

3). 10 simple push-ups with cotton.

four). Five explosive push-ups on each hand, hands change alternately after one repetition.

Working with a medical (stuffed) ball

Several exercises are performed while sitting with a medical (stuffed) ball weighing about 10 kg.

1. Sitting opposite each other at a great distance, about 4 meters, the athletes throw the ball to each other with both hands from the chest. 30 repetitions are performed.
2. From the same starting position athletes throw the ball with one hand.
3. From the same position, athletes throw the ball over their heads.
4. Turning sideways to each other, the athletes throw the ball with the body turned 180 degrees from left to right and vice versa.
5. From a supine position, with straight outstretched arms, the athletes throw the ball with a change in the starting position to a sitting position.

Watch this video exercise with a stuffed ball to develop the strength and speed of punching.

Working with rubber

For such workouts, you need two rubber bands, not too stiff so that you can pull them with your hand without losing technique in the amount of 10 repetitions, and a mount to which you can attach them. We hold one end of the rubber in our hand, and attach the other to the mount. We begin to perform with the hand in the amount of 15-20 repetitions, then we remove the tourniquet, and we break through without rubber. In this way we train any blow. It is important that the rubber should not be too hard, the technique of hitting is observed.

All the exercises considered are performed separately from each other, since they do not require a lot of time, it is convenient to do them at the end of the workout. Remember to relax and shake your limbs after each set. With regular training, athletes have a significant increase in speed-explosive functions, sharpening the performance of strikes and increasing endurance.

Boxing training. Explosive impact force:

Explosive strength and anaerobic endurance training:

Useful Tips - How to develop explosive speed for punches:

Explosive Muscle Strength Training:

4 exercises for the development of explosive strength:

Hand speed exercise with dumbbells:

Punching and movement speed training - the complete guide:

Development of speed and force of impact:

Increasing the strength and speed of impact:

Increase hand and punch speed:

Knockout punch is a set of exercises for developing the speed and power of punches:

The video is posted in the public domain on a third-party resource, the editors of the blog are not responsible for the content of the video and its quality and do not guarantee its availability and the ability to view it in the future

That's all for me. See you on my blog pages.

We wish you success!

Each male representative is concerned about the issue of impact force. All fighters want a strong and sharp blow, but not everyone has it, so the question arises. And what to do in order to train such a blow. And preferably at home. The answer is simple. For this, there are special exercises that contribute to a strong blow in the future. Let's look at each of these exercises in more detail, and talk about the technique for performing them.

The first exercise - push-ups

The most important exercise that you can think of for developing a strong blow at home is push-ups from the floor. We strengthen it shoulder girdle, pectoral muscles and arm muscles.

If you understand what a blow generally consists of and how it goes, then it is easy to understand that it comes from the supporting leg, through the whole body into the shock fist. Therefore, the stronger the whole body, the stronger the blow. Push-ups strengthen the entire top of the fighter, and make the punch faster. But we know that force is speed multiplied by the mass of the body, so the faster the blow, the stronger it is.

Picture 1. Push-ups from the floor

The second exercise - Push-ups on the fists

The second exercise is almost identical to the first, but is aimed at something completely different. These are push-ups on the fists, which are aimed at strengthening the fist itself. From such push-ups, it hardens a lot, and becomes heavy. Therefore, blows eventually become very hard and heavy for any opponent. Any fighter always does push-ups on his fists, thereby accustoming his body to endure and react less to stiffness in the fist, and also makes the blow very heavy.

Picture 2. Push-ups on fists

Exercise Three - Bench Press

This exercise is performed using a chair or sofa, and is done on the basis of push-ups on the uneven bars. You need to stand with your back to the object, and put your hands on the corner. Lower your body to the floor and stretch your legs forward. In this position, it is necessary to lower your hands to the very maximum, and quickly pull yourself up solely due to the strength of your hands. It strengthens deltoid muscles, and shoulders and upper chest.

This exercise increases speed qualities hands, and thereby increases the impact force at home.

Picture 2. Bench press own weight

Fourth exercise - arm training

For the fourth exercise, you will need something heavy, and if you have dumbbells, then this will help a lot with the exercise. Here are made regular exercises for biceps, which are best done with dumbbells, but you can also just do it with something heavy, for example, a clogged briefcase. To perform the exercise, you must take the object in hand reverse grip, put your feet shoulder-width apart, and break your arms, then bend again, overcoming the gravity under the weight on the object. Exercise perfectly develops the strength of the hands and all the power of impact.

Fifth exercise - home shadow boxing

it training exercise allows you to work out everything conceived in the air. Here the fighter trains at maximum speed with own weight. It perfectly helps to develop the power of impact, but only when performed at maximum speed. Over time, when the body more or less gets used to the exercises, weights can be attached to the arms and legs. First, 1 kilogram, after a month of training, you can do 1.5 or 2 kilograms at once.

Important! It makes no sense to put on such weighting agents right away, since the body is not used to it, and it will simply hurt for a very long time, preventing you from training normally.

Picture 5. Shadow boxing

Conclusion

It is quite possible to train the impact force at home. For this, there are special exercises that anyone can perform. This does not require any additional skill or simulators. All you need is the desire to practice and develop your punching power.

As a rule, the provided exercises help to develop a fairly strong impact force. You just need to regularly perform them, and give your best in each of them.

If you are engaged in any martial arts or just want to stand up for yourself and your loved ones in street fight, then lightning fast and swipe you just need. For some people, such a blow is given by nature, if you are not one of them, then you need to increase the strength and speed of your blow. The following will help you with this effective exercises and valuable tips for increasing strength and speed.

As you know, the impact force is measured in kilograms, a blow with a force of 250 kg is enough to discourage the opponent from fighting, but this will not be enough to knock him down. But for us, the greater the impact force, the more profitable. What is needed to increase the impact force? To begin with, you need to hit correctly, when hitting, it is necessary that not only the arm is in motion, but also the body and legs. The body must be rotated in the direction of impact. Also legs, when you hit you need to take a small step forward, if you hit with your left hand, then it should be left leg, and if right, then the right leg. It should be noted that these steps are obtained if only single strikes are performed, but if it is a combination of strikes, then you simply will not have time to make the steps. Don't forget about the stand. The first thing a boxer is taught is the correct stance. And, as you know, boxers have the strongest punch. And so, to begin with, it should be said that the stand is the most convenient position for a boxer, which he needs to perform any action for an attack or, conversely, for defense. The rack must provide good review and at the same time be an obstacle for the enemy to perform any actions. All requirements are met by the left-hand rack.

It is best to start learning the rack near the mirror, at a distance of 2-2.5 meters. One of better ways increasing the force of impact, this is shadow boxing. This requires dumbbells 3.2.1 kg.

Start with 3 kg dumbbells. Use them for about 20 hits. Then take dumbbells of 2 kg, also 20 strokes, then 1 kg. After all, we apply 20 strokes without dumbbells, you will feel that your hands have become cotton - this is normal.
Push-ups are also a good way to increase impact. But not just push-ups, but push-ups with fists or with claps.

The same pull-ups or push-ups on the uneven bars help a lot. To increase the impact force, swimming also helps, during swimming all muscles are strengthened. But for us, the main style is crawl.

Another feature of a strong blow is that it is necessary to strike as if through the target, it is not necessary to stop the movement of the hand after the blow, on the contrary, the movement must be continued. So the blow is stronger and repulsive to the enemy. With such a blow, the percentage that the opponent will lose balance and fall is greater than with a whipping blow. Of great importance is the way the fist is clenched. It is necessary to start clenching the fist from the first phalanges of the fingers, so that there is less empty space between the fingers and the phalanges of the fingers.

And to increase the speed of impact, the same shadow fight will help, only at speed. It is necessary to perform a series of strikes or the same strike several times, but with high speed for 5-10 minutes. You can also purchase special hand weights or sew them yourself. They are shaped like gloves, but with pockets that have metal plates. The number of plates can be adjusted, removed or added, depending on the physical condition. There is also such a problem that the hands begin to hurt from blows to the pear. So that you do not feel pain during a blow, you need to make the skin rougher and the bones of the hand get used to the blows, for this you need to do the following, take an ordinary stack and attach it to the wall. Every day for 15-20 minutes, perform a series of strokes, and then tear out a few pages from the stack. This is how your hands will be “hardened”.

Practice hard and you will definitely succeed. Good luck and success.

Then you are ready to perform exercises that will increase your hand speed!

Speed ​​kills, everyone knows about it. Many great fighters have it: Muhammad Ali, Thomas Hearns, Ray Leonard, Mike Tyson, Roy Jones, Floyd Mayweather, Manny Pacquiao, I could go on and on.

Being able to hit your opponent with a punch before he hits his own is probably one of the biggest advantages in boxing. The split second difference can make the difference between raising your hand to win and getting yourself off the canvas. Even if you weren't born with speed, you still need it. Even if it is not part of your style, you still need to develop it. And I ask you to turn these important exercises into your regular program, because everyone knows: SPEED KILLS!

I know the goal is speed, but don't rush yourself through these exercises. The most important factor in achieving maximum strength is relaxation. Relaxation is primarily a state of mind, which then becomes a material reality. Keep your mind clear and don't focus too much on one thing. Relax! Relax! Relax!

Instead of adding strength and accuracy to speed, focus on balance and coordination. A lot of beginners try to put both strength and speed together at the beginning, but this only slows them down and forces them to charge up for punches. Don't charge into your punches and don't try to focus on hitting the target. Instead, give your arms free rein, just try to keep your balance under you and your movements coordinated with the speed of your arms.

Sharp and Relaxed Breath = Sharp and Relaxed Movement

Shadow Fight (Pure Speed ​​Training)

Shadowboxing is everything! The more time I spend in this beautiful sport of boxing, the more I realize that sometimes shadowboxing is all you need. This simple practice allows you to practice every technique without wearing out your joints or straining your body. This underrated exercise can help you develop just about everything in boxing: footwork, balance, strength, technique, and of course in our case—SPEED!

Shadow boxing is perhaps the purest form of speed exercise. There are no bags to stop your punches, no gloves that push your hands down with their weight. You strike in the air with only the weight of your arms. Without slowing you down, this is the fastest speed you can move your arms. You can hit as fast as you can imagine your combinations. Shadowboxing can develop your speed of mind, your speed of punching, and your speed of getting your arm back in place.

Shadow Boxing Exercises:

Start moving around the ring and relax your whole body. Don't worry about fully clenching your hands. Throw punches correctly, but not in such a way that your shoulders tense up and get tired. You need your whole body to be relaxed when you shadowbox for speed!

Here are the beat numbers I use:

1 = left jab
2 = right straight / right cross
3 = left hook
4 = right hook / right overhand
5 = left uppercut
6 = right uppercut
*opposite if you are left-handed

OK, HERE THEY ARE! Follow them and combine!

Basic jab 1, move around the ring, 1 1 step back 1 1 step forward 1 Double jab 1-1 (two steps forward) built jab 1-1-1 Jab, Right Cross 1-1-2 1-2-1 1-2-1-2 1-2-1-1 Left Hook 1-2-3 1-2-3-2 Left-Right-Left-Right! 1-2-3-2-1 1-2-1-2-3 2-3-2 2-3-2-1 2-3-2-1-2

Artful Combinations 1-1-3 1-3-2 1-2-3-3-2 1-3-1-2 1-2-3-1-2 5-6-2 5-1-2-3-2 1-6-2-1-2 Uppercuts 1-6-3-2 3-6-3-2 1-2-5 1-2-5-2 Long Combos (focus on sharp, fast breathing!) 6-5-6-5-2-3-2 1-2-5-2-3-6-3-2 1-1-2-3-6-3-2 5-2-1-6-3-2-1-2 choose any of the above combinations and combine it with any other

Work 3 rounds. Exhale with every punch and with every movement. Don't worry about doing all the combinations in the list above. Stick to your favorites and then try a new one or two each time. You should NOT be tired. If you are tired, you are too tense. Relax your shoulders even more and maybe even slow down a bit. If you're running out of air punching air, imagine what it would be like in the ring.

When you step during combos, take VERY SMALL steps. You only need to take 2-3 cm steps so your legs can move as fast as your arms. If you take big steps, your feet may still be in the air, leaving your punches without support on your feet and without power.

Don't worry about power! Some sequences with double backhands or double righthanders will feel weak. Once again, you're only working on speed, not strength. Just let your hands fly out and add some rhythm. Take a few pauses from time to time between combinations and then return to speed again.

One final note, watch Manny Pacquiao doing shadowboxing in the video below. What he does is a perfect example of speed shadow boxing. Harsh breathing, very small steps, focus on fast punches. He doesn't focus on single hits, he focuses on whole combinations. And for the 923084723rd time, RELAX!

Quick Punches On The Bag (Speed ​​Endurance)

Fast punches are not always speed. Sometimes it's endurance. Moving a weight faster always takes more energy. So it's pretty hard to throw fast punches or even practice quick punches if you don't have the stamina to do it.

Throwing strings of fast punches can wear anyone out. At first you don't realize it, but as soon as you get tired, your slower opponent suddenly becomes faster than you. An even bigger danger from fatigue is that your punches become too slow to hit your opponent. So let's work on speed endurance so you can throw fast punches throughout the fight—not just the first round.

Exercise Beats With Intervals:

Find yourself a partner and stand with him on opposite sides of the bag. One boxer keeps the bag motionless while the second boxer strikes the bag non-stop for 15-20 seconds. Then you change. Do this until the 3-minute round is over and then take a minute break. 2-3 rounds of this exercise is great way finish training on the bag.

Some Thoughts About This Swift Punching Drill:

• Don't waste time bothering someone to count down 15-20 seconds for you. Instead, just count in your head or out loud while you throw punches. When you're done, just stop and your teammate will instinctively know to start throwing punches.
• You can perform various options on the bag. In the first interval, throw normal punches, aiming high (palm down, aim at a point on the bag 15-20 cm above your head). In the second interval, throw vertical punches, aiming at shoulder level on the bag. By "vertical punches" I mean punches where the palm is facing away like a "fixed fist". In the third interval, throw SMALL short uppercuts to the bag at body level. Keep repeating until the end of the round.

The interval punching exercise develops the endurance of your arms and shoulders. Which is VERY important in the later rounds of a fight or sparring. It doesn't matter if your whole body doesn't get tired...

When your arms and shoulders get too tired
your punches become too slow to hit your opponent.

Sure, you can still have your power in the later rounds, but if you don't have speed, that power won't matter! So work to make sure you're building arm and shoulder endurance. In case you haven't noticed, this fast punching exercise is a boxing rendition of the Tabata exercises (in case you want to know more about the theory behind this training method).

A very important reminder, do not get too proud and try to hit the bag at this pace for all 3 minutes. Rest pauses allow your arms to regain energy to hit at top speed. You should always train at your true top speed (running 100% when you're exhausted is not "true top speed"). Think about it, sprinters don't train for speed by running 2 miles at a time. Instead, they run short distance sprints, take a break, and repeat (aka Interval Sprints). The pauses allow their legs to regain energy in order to run at full speed again. This way you spend more of your time training at full speed instead of the half speed that happens when overly selfish beginners work 30 minutes non-stop!

Another point about not skipping breaks is that your workout can be better when you constantly have to stop and start again. Striking non-stop is easy when you're already on the move. But stopping and starting again like in a real fight is much harder when you have to keep running your rhythm. So please don't skip breaks. 15-20 seconds for each, then change!

Forced Speed ​​Workout (Pneumatic Bag and Bag Stretch)

Pneumatic bag and pear-stretching it excellent equipment to develop speed. In addition to improving accuracy, timing, reflexes and coordination, they are also very good for "forced hand speed" exercises. Hitting fast is pretty easy if you only hit when you feel like it. Unfortunately, this is never the case real fights. In real fights, you always HAVE to hit even when you don't want to. Since you're throwing these punches, more in a panic reaction than as an act of your own intent, these "forced punches" wear you out faster. So let's get back to the pneumopear and stretching pear, they force you to hit even when you don't want to. No matter how tired you are, you MUST hit the bag.

The pneumobag and stretching bag also have their own exceptional qualities. The pneumobag develops endurance of hands and endurance of shoulders. The punching bag helps improve accuracy and timing. This projectile forces you to constantly react quickly and think quickly. Learning how to work the stretch bag is an art in itself. I'll save this long explanation for another day. For now, just know that these projectiles will improve your hand speed. Spend 2-3 rounds on a pneumopear and stretching pear.

Resistance Training for Speed ​​Muscle Development

Pushups (Explosive Speed)

Push-ups, when done with a speed-focused technique, can help you add speed to your punches. Since everyone's hands are different, you need to find perfect option where to place your hands and how low to stoop. Focus on speed, not strength. You need to finish this set FAST!

TRICEPS PUSH-UPS

• Because of my long arms and thin frame, I prefer to do push-ups where I only go down a third. This means that I only work the triceps in this "stretched" phase of the pushup. I do about 10 short sets with only 10-15 reps each. Once again, I only work at the top of the push-up to maximize fast speed and try to explode with every push-up. Focus on going down quickly and up quickly (most people go down slowly, get up quickly). When you pause, pause at the top of the push-up, not at the bottom.

PUSH-UPS WITH MEDICAL BALL

• Lower yourself into a push-up position, but place one hand on the medicine ball. As soon as you do the push-up, quickly move your body to the other side of the ball, resting on the ball with your other hand. Do push-ups as fast as you can. 3 sets of 15 reps. Another variation you can do is take 2 medicine balls and place them wider than shoulder width apart. Keep one hand on the ball and the other hand on the floor between the balls. As soon as you do a push-up, you move your body to the side, so both hands are constantly moving to the side and to the center. (If you need a more detailed explanation of this exercise, leave a comment). Once again, 3 sets of 15 reps.

PUSH-UP WITH COTTON

• Another type of pleometric style push-up that I like is the clap push-up. You can do 3 sets of 10-15 clapping push-ups. What is important is to spend a minimum of time in the bottom push-up position. You don't have to fly high, but just make sure you don't spend too much time with arms folded in the lower phase of push-ups.

Resistance Training for Speed

Harnesses

You can also develop fast punching speed with harnesses and isometric training. The harnesses apply a constant force when you strike. This constant resistance allows you to develop speed and explosive force throughout the movement. Regular weight training can't do this because the weight is only heavy in the beginning. Once you push out the weight, your momentum makes it easier to work as you extend your arm. Swimming can be a very good aid to constant resistance training because the water is constantly working against you.

Isometric Workout

Isometric training is a type of training in which you apply force, but your body does not move at all. But how can you apply force without moving?! You can do isometric arm training by walking up to a wall and getting into a punching position where you could theoretically punch the wall. Now push off the wall for 10-15 seconds, 3 sets at a time. You can stand up at different angles that simulate different strikes and aim at various muscles(chest, shoulders, triceps).

The theory behind isometric speed training is that you train your arms as if they were rubber bands. You're training your arm muscles to store energy so that once the hold is over...CLICK—your arm pops out like a charged rubber band.

Muscle Return

Hand-back speed is something that MANY boxers miss out on in speed training. Everyone loves to work on percussion muscles like the chest and triceps, but rarely does anyone work on return muscles like the back, lats, and back muscles shoulders. What many boxers don't realize is that the return phase is half the movement of a punch, so being able to bring your arms back faster allows you to punch again much faster!

I have also noticed that many beginners in training do nothing but work on the bag. The bag is a solid object, meaning if you hit the bag it will always bounce your arm back, which doesn't train your recovery muscles. Sure, you can easily hit the bag for 10 rounds, but what happens when you spar? After you miss just a few punches in the ring, your arms will be completely tired and you won't know why. It's because you're not used to missing and you're not used to hitting the air, and your return muscles (back, back of shoulders, and lats) aren't developed to get your arm back fast enough.

The best exercises to strengthen the muscles of the return arm:

A fight with a shadow

• You're constantly throwing punches in the air doing shadowboxing, which forces you to use your muscles to bring your arms back. Try shadowboxing at 100% speed with gloves on and you'll realize how weak your return muscles are. You don't need to add weight or do anything else. Even regular shadowboxing will help you balance your back body muscles with your front body muscles.

Pull-ups

• Pull-ups are a great exercise for your back and lats. Do 3 sets of 6, 8 or 12 reps. Whatever you can do, just do it. Now yours top part the body will no longer look so hunched over.

Stretching exercises

• I'm too lazy to list all the names of the exercises. Any exercise that mimics the movement of throwing out the arm should do. I have TRX Suspension bands in the gym and they are great for this, but lowering the rope or stretching the stretch ropes will also work.

Stretching

Loose, relaxed muscles have the potential to move faster. Don't fight with painful sensations in your shoulders or body. Make sure you spend good stretches and spend considerable time warming up your muscles. Even on non-training days, try to stretch. Many of the fastest fighters I've met have often been the most flexible people that I know. (I wrote an article about .) FYI, you should stretch for MINIMUM 30-45 minutes before each workout and then another 10-20 minutes at the end of each workout. Professional boxers, and possibly elite athletes, usually do this at double the size.

Final Thoughts on Hand Speed ​​Exercises

Speed ​​starts from the head and ONLY THEN in the body…

If you can't think fast, you'll never be able to move fast.

…be that as it may, your body cannot box on autopilot. Relax your mind, concentrate and stay focused, but be aware of everything that is happening around you. Don't focus on every single hit. Try to focus on the whole combination or the whole bunch. Each combination of punches has its own purpose, whether it be to approach short distance, or land a hook to the body, or just to get an opponent on the defensive to create space for you to escape.

Oh, and one more thing. Don't try to do every exercise above on the same day and every workout day. Use multiple variations and focus on one thing a day rather than everything every day.

Every man should be able to stand up for himself and his loved ones. Therefore, many are interested in the question of how to increase the power of a punch, because one is strong and precise blow can decide the outcome of the fight by sending the opponent into a deep knockout. What determines the force of a punch and how to increase it? You will learn more about this later in the sequel.

What determines the strength of a punch?

Before answering this question, let's remember from the school physics course what force is. So force is the mass of the body multiplied by the acceleration. It turns out that in order to increase the force of punching, we need to increase muscle mass or impact speed, or better, both.

However, that's not all. The strength of the blow depends on the accuracy of the blow, as well as on whether you can fully invest in the blow, that is, put your entire body weight into it. If the blow is not accurate, then the force of such a blow will be small. It's the same if you don't fully invest in the punch. You can often see beginners trying to land a series of fast punches. Of course, the strength of these blows is scanty, since the beginner does not know how to invest in a blow.

How to increase punching power?

After analyzing the information on this topic on the Internet, I found that most often, in order to increase the power of impact, it is recommended to train the target muscle groups that are involved in the punch. Like, train the muscles of the chest, deltas, triceps and everything will be in order. However, in order for the blow to be really powerful and crushing, it is necessary to use the maximum number of muscles. Only the coordinated work of a large number of muscles will allow you to put all your weight into the blow and, subject to high speed and accuracy, will provide the maximum impact force.

Of course, to put the correct percussion technique you will need a competent and experienced coach who will point out your mistakes and help correct them. However, in order to increase the power of punching, you absolutely do not need to work with a trainer. With the help of special exercises that can be performed as in gym, and at home, you can significantly increase the impact force.

Striking Strength Exercises

There are a huge number of exercises with which you can increase the strength of your hand. Some of them, such as bench press, bench press narrow grip, push-ups on the uneven bars and others, that is, strength exercises on target muscle groups, only indirectly affect the force of punching. This doesn't mean that you shouldn't do them. You can greatly increase your punching power by doing just these exercises at an explosive pace. However, today I will tell you about special exercise to increase punching power.

Sledgehammer strikes on the tire

This exercise is the most effective for increasing the power of punching. With this exercise, you will learn to fully invest in the blow through the coordinated work of all muscles. Hammer blows on the tire develop a truly crushing blow. Furthermore, this exercise will be useful not only for drummers, but also for wrestlers.

As you understand, for this exercise you will need a hammer and an old tire. I advise strikers to use lighter sledgehammers (8-10 kg). Wrestlers may use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it remains in one place.

The wrestlers should hold the sledgehammer by the end of the handle, and the drummers should hold the sledgehammer with one hand at the end, and with the other approximately in the middle of the handle. This position of the hands will maximize the increase in the power of throws for wrestlers and the power of punching for boxers.

The number of approaches and repetitions will depend on the goals, the weight of the sledgehammer and the fitness of the athlete and other individual characteristics. Try to perform 100 blows with a sledgehammer on the tire in one go. The optimal number of approaches is 2-4.

Hitting the tire with a sledgehammer heavy exercise, with which you will learn how to use a large number of muscles when hitting, starting from the legs, back and ending with the arms. Thanks to this, the power of your punch will increase significantly.