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 almost 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 into 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, apply regular 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 quick 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 with maximum 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 punch movement, 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 your upper 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.

Hello dear men. Finally, it's time for our next workout. During our close communication, which parts of the body, muscle groups were not trained: arms, legs, chest, shoulders, back - in general, the whole body. You and I gained weight and were engaged in fat burning, were on diets and much, much more. But every self-respecting man is simply obliged to have an iron blow. Do you agree? And for this, training the impact force is the best fit.

You must remember that you and I have already performed exercises for training technique. Well, there will be a reason to repeat them. But how to make sure that the blow is truly crushing, and the fist is iron - our today's training will be devoted to this.

Swipe

How to develop punching power? Naturally, only by training. And how to train - right now.

Let's first take a look at what the impact force generally depends on. There are two components here:

1. Body weight;
2. Impact speed.

So if you're light, work on speed, if you're a heavyweight, then take advantage of your punch mass.

If you have at home heavy ball, such as boxers train, or at least basketball, then this exercise, by the way, like most today, you can perform at home. Simply lift the ball over your head with outstretched arms, hit it with all your might on the floor, and immediately catch it after the first bounce. Naturally, it is necessary to repeat this training from time to time, making several approaches of at least 15-20 repetitions.

Since legs are important to us for a strong blow, we cannot do without their training. Here, the well-known “jumping squat” is suitable for us. I recommend doing it with dumbbells so that the load is bigger.

But we also can’t do without training our hands. What muscles primarily affect the force of impact? That's right: triceps, shoulders and back. Accordingly, strength training will consist of exercises aimed at these muscle groups.

The first number we will have pull-ups, best of all, again, with weights.

Next, push-ups on fists - you perfectly understand that not a single training for fists can do without this exercise. You can periodically replace it, only with a small weight. Whichever option you choose, the intensity of the training should be maximum.

For triceps, reverse push-ups are great. Do you know how they are made? Take a stool, turn your back to it, sit down a little and rest your palms on it. Lower your body up/down. By the way, put a weight on your stomach so that push-ups do not seem too easy for you.

When you're done, don't take the weight away. Better yet, bring a second one, because almost any exercise with them will suit our business like nothing else.

Do a variety of arm lifts, as they strengthen the hands, develop the delta, increase strength and endurance - all this is of great importance for the correct, strong blow. Try lifting weights while standing, sitting and lying down - in general, any workout will be what you need.

Acquire carpal expander- for the development of the strength of the hand and fingers, for the forearm this is an irreplaceable thing. And the sledgehammer exercise! Yes, this is training for almost anyone. professional fighter no rules. Just remember P. Emelianenko - how in the village he hit a tractor wheel with a huge heavy sledgehammer!

By the way, today such a simulator, if you can call it that, is present at many public sports grounds. So if you know such a place, by all means practice there in this way.

Correct hit

To truly have swipe, in addition to the sharpness and speed that we developed by practicing punching technique, it is very important to put all your weight into it. What is needed for that?

While striking, watch your feet - they should be slightly wider than the width of your shoulders. When you hit, after the hand, in the course of its movement, the foot should also turn around, and it is correct to start lifting the leg from the heel. That is, if you, for example, hit with your left hand, then the right foot should stand still, while the left follows the hand.

Watch your knees - they should be slightly bent so that it is easier to transfer your weight forward when striking. The torso should not reach for the hand - it should turn as sharply as possible. Naturally, the fist should be clenched as tightly as possible, literally digging the nails into the palm. And you need to beat only on the exhale. Yes, and if you don’t want to warn your opponent in advance about your intentions to hit him properly, swinging, in no case take your hand back.

But how to strike? You have to start with . Let's start with the handstand. Just take the same position as the original before push-ups. It will be right to try to put the main emphasis on the knuckles of the index and middle fingers, since it is they who, first of all, will “touch” the opponent’s face or torso. Performing the exercise, stand on one hand, then on the other. Gradually move on to push-ups on the fingers, which, by the way, are also desirable to do extremely intensively.

Valuable training will be throwing an empty neck from the barbell in front of you.

A huge role in setting up a strike will be practicing technique in front of a mirror, shadow boxing, again, bench press at an explosive pace.

These are all exercises you and I worked on when we worked on technique, so add them to your workout.

However, it is extremely important to have a truly iron fist.

iron fist

What exercises for fists can best be made as hard and insensitive to pain as possible?
All the same push-ups, rack. But most the best training, I believe, is the "diamond fist" exercise, which came to us from karate.

You will need two planks of approximately 20x20cm, although a wooden floor will also work. Accept starting position like before push-ups. Now, pushing off the floor a little with your hands, land with your fists on the boards placed under them, well, or on the floor.

This exercise strengthens the knuckles so much that you can't even imagine! Try at first to make 20-30 such "jumps". In fact, already trained athletes do no more than 80 repetitions. In the process of jumping, you can rotate your wrist, thus changing the position of your fist.

If you decide to seriously engage in impact power. Then you need to first of all acquire such a minimum as a punching bag and gloves.

That, in fact, is all. Watch another video that I prepared specifically for our today's workout. I will say for sure: train in this way for at least 2-3 months, honestly trying to complete all the exercises, and after this time your strength and iron fist will be able to cope with almost any opponent. On this I say goodbye to you until the next workout.

If you want to figure out how to increase punching power, you need to understand exactly how the power needed to deliver a crushing attack is generated. We will cover several techniques that will allow you to learn how to hit clearly and confidently.

Nuances to remember

A powerful punch is obtained not only due to the high speed of the lunge, but also with the help of its own weight. If you can put the entire mass of the body into your hand, the result will exceed all expectations. In order to avoid possible injuries in the form of dislocations, it is necessary to strictly follow the technique, observing precautions when performing exercises.

The meaning and position of the feet

The feet play an important role in increasing the striking power of the hands. Their movement and position are subject to the following rules:

• Feet should be slightly wider shoulder girdle.
• They turn the leg in the direction of the movement made by the hand, while initially the heel always rises.
• At the time when the blow is performed with the right hand, the right heel rises before this, and the left one stands motionless. And vice versa.
• Remember that the correct position of the feet during the execution of the lunge significantly increases its power, but is not the only and defining moment that is worth considering.

To increase the power of punching at home, training is needed, but before starting, be sure to familiarize yourself with the following recommendations:

• During the attack, the knees should be kept slightly bent, and the weight of the body should be transferred slightly forward.
• The hips at this time turn in the direction where the opponent is.
• In close contact combat, the increase in pressure is facilitated by the full-scale movement of the entire body.
• You can’t stretch forward, the movements of the body should be sharp and clear.
• If you take your hand back when swinging, then you give the enemy time to orient himself and predict the direction of the hand movement.
• When attacking, the hand is compressed as tightly as possible.
• Each new element is performed with the exhalation of air.

Exercises for developing punching power

To increase the strength and speed of the attack you need to practice. A set of exercises contributes to the achievement of this goal:

kick the ball

In order to perform this training, you need a sufficient amount of free space. Choose a heavier ball. Best of all is the one with which boxing athletes train. The technique for performing the exercise consists of the following steps:

• legs are at shoulder width (maybe a little wider);
• the body is straightened;
• the ball is raised high above the head;
• the ball is hit hard on the ground and caught after it bounces.

Stuffing is done at least 15-17 times.

Jumping out of a deep squat

Exercises that increase the force of impact are repeated as long as they can. Proceed as follows:

• stand straight, spread your legs shoulder-width apart, and place your arms at your sides;
• squat down to the level where the hips and knees form a straight line;
• jump higher up, at the same time raise your arms.
• you need to jump as high as possible, with maximum repetitions.

Non-beginners in sports can double the effect by picking up dumbbells.

Shoulder, triceps and back workout

These muscle groups are far from the last in importance in the training of impact strength.

You can train them with the following exercises:

• You may have heard that push-ups increase punching power. It's true. Take an emphasis lying down, and put your hands as close to each other as possible. The back remains straight without arching. Bend your arms and straighten them with maximum amplitude. In order to strengthen the hands, you can.

• Pull-ups. When pulling up, the arms hold the bar wider than the shoulders. To improve performance, you can hang a weight in the form of a strap with a pancake from the bar attached to it. The number of repetitions should be as far as your physical fitness will allow.

• Push-ups are the opposite. You can perform this type of exercise with a bench. Stand with your back to her, lean on your palms, and sit down slightly without arching your back. Lower and rise by bending and extending your arms. For the desired effect, perform 3 sets of 20 times.

• Kettlebell lifts will help strengthen the hands and develop deltoid muscles. Deltas are of great importance for the development of attacking movements. In addition to everything, this is the shell, classes with which will help you build muscle.
• Kettlebell lifts forward. Spread your legs to the sides, and in a straightened arm between your legs, hold the projectile. Bend your knee joints slightly. With a sharp movement, lift the weighting forward so that a right angle is formed between the body and the projectile. At the same time, make sure that the back remains straight at the top extreme point. Do 8 reps for each arm. At correct execution you should feel tension and trembling in the muscles.

• Lifting the kettlebell up. The execution is similar to the previous one, but already lift the projectile over your head. We recommend 8 to 12 repetitions for each side.

• Classic kettlebell lift. Place the projectile between the legs apart. The hand is placed on top of it so that the hips remain slightly behind. A sharp jerk upwards is performed, while the weight is thrown over the shoulders, and after that it rises above itself with a push. It returns to the starting position. Perform 10 lifts for each arm.

• Kettlebell lifts from a sitting position up. Throw the kettlebell over your shoulder and squat down. Extend your free hand forward to keep your balance. Lift the weight above you, wait a second, perform a torso raise. Change your hand. Make sure that the buttocks and calves remain in tension. Perform 5-10 repetitions for each arm, depending on physical form and projectile weight.

• The work to overcome the reverse resistance will help to increase the force of the blow with the hand. Cut out a piece of rubber band from the tire, or buy a thick exercise band from the store. Fasten one end tightly to the wall behind your back, and take the other end in your hand. Perform "beating" movements forward, overcoming resistance, and stretching the elastic band. Move your arm back gradually to avoid injury.
• Two weights up. Throw both projectiles on your shoulders. Take in air into the lungs, jerk them up above your head, and then slowly lower them. During execution, strain the press.

To develop a strong blow, you can use the following methods and techniques:

• . Choose the hardest one. Squeeze it sharply and with maximum force. This develops the interdigital muscles and forearms, which will make your fists stronger and stronger.

• Jump rope every day. Jump as high as you can by raising your hip.
• Pick up a sledgehammer and hit the old tires with it. This activates the right muscle groups and develops endurance.
• If you are paired with "paws", then imagine that the target is a couple of centimeters further, try to break through it. This is how you work for speed.
• Don't neglect shadow boxing. This exercise will help you learn how to deliver sharp, unexpected blows, which at the same time are the most effective, since the enemy often does not have time to react.
• An explosive blow develops push-ups on the palms with their separation from the floor. Do 3 sets of 10 reps each.
• If possible, use a bag or similar machine with gloves on.

Interesting! There is an opinion that a lighter in a fist increases the force of impact. In fact, there are different opinions on this matter. Some believe that not only a lighter can increase strength, but any ergonomically shaped object held in the hand, for example, a matchbox, while others insist that only a heavy metal lighter will help.

These exercises will help you train endurance and make tendons and muscles stronger. If you perform them comprehensively and systematically, then the first results will become noticeable after 2 weeks. For a detailed study of your attention to the video of effective exercises.

Video: Power training from a professional

In boxing, fights are most often won by technique and intelligence rather than brute strength and power. However, some boxers are so physically strong that it doesn't matter what plan their opponent chooses to fight. In the end, power plays a decisive role.

With the kind of power that some boxers have, the gap between technical science and good old-fashioned scuffle is closing in the ring. We have seen this many times. The killing power of a blow is an amazing thing. It provides incredibly exciting fights, where the spirit of knockout is literally in the air. Ordinary fans come to boxing to see thunder and lightning, not technical finesse.

However, not everyone has such a punch. Some boxers simply don't have this unique attribute. Although knockout power is largely a physical gift, it cannot be said that punching power cannot be trained in any way, at least a little.

Want to turn your arms into heavy artillery? Here are some exercises to help you with this.

1. Medicine ball throw

The medicine ball has long been used in boxing to increase punching power, and there are at least two ways to throw it.

The first. You can lie on your back and take a very heavy medicine ball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from the chest. Catch the ball with both hands and repeat.

Second. Grab a medium weight ball and take a fighting stance. With one hand, take the ball in the palm of your hand and push it forward as hard as you can. You can throw the ball against the wall or have a partner throw it back to you. Throw as if you were throwing a punch.

Both methods train the explosive power of your arms. It is important to throw a medicine ball with the largest explosion. Do these exercises regularly and you will surely notice an increase in punching power in the near future.

2. Plyometric push-ups

Plyometric training, also known as "jumping training", is an exercise in which the muscles exert maximum effort in short bursts. The goal is not only to increase power, but also speed.

Plyometric push-ups are one of the most underrated exercises that help increase your punching power. Start by getting into a standard push-up position. Lower yourself down as usual, but as you extend your arms, explode so that your arms are off the floor. This exercise trains the strength of the arms, shoulders and chest - all those parts of the body that are responsible for a strong blow.

You can also vary the exercise a bit by clapping your hands in the air or clapping your chest. Be sure to keep your torso and legs straight. If you still lack strength, then you can perform such push-ups, touching the floor with your knees.

This does wonders for your explosiveness, which is then displayed in the ring.

3. Work on a heavy bag

One of the most important tools in the gym for increasing punching power is the heavy bag. With this projectile, you can practice landing your most powerful blows on an inanimate target.

Work approximately according to the following schedule: 3 minutes of work, 1 minute of rest. Divide the work into cycles of 10-15 seconds. For 10-15 seconds, try to hit as hard as possible, hitting the bag with a series of crosses, hooks and uppercuts. Then 10-15 seconds active rest which includes light jabs and footwork.

Make sure you pay close attention to technique, as proper technique will ensure you hit with optimum power.

The legendary boxer who spent a lot of time working on a heavy bag was Roberto Duran, known by the nickname "Stone Fists".

4. Shadowboxing

Believe it or not, shadow boxing is one of the the best exercises to train your punching power as this ensures that you are focused on technique and correct execution of punches, completely forgetting about punching power.

One of the main pitfalls in boxing training is that boxers tend to blindly focus on increasing punching power rather than learning the technique behind it. Shadow boxing helps train correct technique, which in turn helps to train the force of impact.

Do a shadow fight important part your workout. Ideally, you should dedicate 3-5 rounds to this each time. Stand in front of a mirror and shadowbox, paying close attention to technique and how you throw punches. It will be best if a coach or a friend checks on you and makes adjustments if necessary.

As you become more technically savvy, your punching power also increases. In addition, shadow boxing develops defense, head movement and footwork.

To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability, in order to achieve this, one should train correctly and regularly. The power of impact is influenced by the development of correct technique.

What determines the force of impact?

Some technical nuances that affect the formation of a strong blow:

• body weight;
• speed;
• hand trajectory and technique.

In order to form such opportunities in yourself, it is recommended to contact the trainer and find out at what moment you need to relax your fist, and at what moment you should clench. He will explain the correct position of the legs and the trajectory of the movement of the arms and legs. Kick and kick stance:

• if punched right hand, then the right heel should rise slightly at this moment, and the left foot does not move;
• legs are placed shoulder-width apart, even a little wider;
• in the direction of movement of the hand, the foot of the right leg turns slightly.

1. An opponent can easily determine if at the very beginning you take your hand back and start hitting.
2. When a blow is struck, the weight of the body is shifted forward and the knees are bent.
3. A great effect during the strike is created by the movement of the body.
4. During the movement of the fist, the hips turn towards the opponent.
5. Before the very beginning of the blow, a breath is taken.
6. The tighter the fist is clenched, the more power is imparted in the blow.
7. You should quickly move your torso towards the opponent when throwing your fist.

Tactics work successfully if all techniques are performed simultaneously.

The fist must be compressed as hard as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.

Formation of explosive energy, speed and strength

If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.

How to increase hitting speed

To form the strength and speed of impact, one should develop upper part bodies are the shoulders, triceps and back muscles. Required exercises:

Ball kicking technique

To develop strength and speed, boxers often use training with the ball:

This workout is not intended for apartment conditions, so you need to find a more suitable area for your purposes.

Jump while crouching

Correct stance: hands lie on the sides, the body is even, and the legs are shoulder-width apart. Squat down until your knees are in line with your hips. Next, a strong jump is made up with raised hands. A minimum of 20 repetitions is performed and with a gradual increase in weight with dumbbells in hand.

Striking exercises at home

Effective ways to develop impact force. Training is done regularly. It is necessary to distribute for a month, some sign at intervals of 4 days, while others more often, so that there is no accumulation of a large number of exercises in one day. Recommended exercises:

This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.

Important! Powerful punching power is needed in different situations, but it should be used in self-defense. Don't forget your consequences.

Hitting Precision Technique

Nothing will happen to the opponent, even if strength is developed and hitting protected places. Need to seek out weak spots. A knockout consists in a strong load on the cerebellum when a blow is struck to the head - this is from an anatomical point of view. This organ sends a signal to the Central nervous system and turns off the whole body. This can happen if you hit the:

• back of the head;
• jaw;
• temple.

To immobilize the enemy, there are other painful points in the body. If you accurately hit the target, the opponent will be demoralized and incapacitated. Where to hit:

The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help if, if beat sharply and suddenly. The jaw has 15 kg of impact power. In normal