2 Boxing Drills to Develop Punching Power

May 29, 2013 | Garland Smith

Must See MMA Videos

 

The boxing myth, "punchers are born, not made," is still believed because many fighters are training with outdated methods and never realize their true potential. But explosive punching power can be developed and maintained. Once a boxer learns how to harness this strength, it never leaves. It's the reason many middle-aged boxers still have a devastating shot.

A punch's power derives from the legs and core, which can only be built in the weight room. (See Develop Punching Power From the Ground Up.) But weightlifting programs for boxers should not include machine work and isolation exercises. Instead, they should focus on low repetitions with heavy barbells and dumbbells to activate their stabilizer muscles and on plyometric drills.

Plyometrics force your muscles to exert maximum force for a short period of time. They can develop punching power like you never thought possible. Two of my favorite punching plyometric drills are Medicine Ball Slams and Medicine Ball Passes.

Medicine Ball Slams

These are great for ramping up your heart rate. If your heart isn't beating like a drum at the end of a set, you're doing something wrong. Experiment with different weights as you perform this exercise. Remember, the key is explosion. So move quickly, as if there were no weight in your hands at all.

  • Stand with your feet shoulder-width apart with the med ball on the floor directly in front of you, a few inches away
  • Quickly squat down and grab the med ball with both hands
  • Stand up and raise the ball above your head
  • Forcefully throw the ball down while squatting

Medicine Ball Passes

You can do this exercise by yourself, but it's easier with a partner. Use a med ball whose weight won't reduce your speed. Again, the key is to perform the drill explosively.

  • Stand in athletic position holding the med ball in both hands in front of your chest
  • Thrust your arms forward and throw the ball as hard as you can, either against a wall or to a partner
  • Catch the bounce or pass back

Want more MMA and Boxing content? Check out STACK's MMA Page for new article and video releases.

Topics: MMA | PLYOMETRICS
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,349,342
Why You Should Never Doubt Colin Kaepernick
Views: 20,732,474
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,948,089

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 81,330
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 227,291
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,852
Yoga for Athletes: Crow Pose
Views: 3,539,390
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,925
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,569

Load More
More Cool Stuff You'll Like

How You Can Olympic Lift With an Injury

Mobility issues and injury, specifically a wrist injury, can be a huge problem for an Olympic lifter, or any athlete that uses Olympic lifting in their...

3 Tips to Blast Through Training Plateaus

Get Faster to Pitch Harder

5 Quick Workout Fixes for Faster Muscle Growth

3 Reasons Why You Should Do Full-Body Workouts

Build Strong Legs with the Leg Press Lockdown Workout

3 Keys to a Solid Squat Setup

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

How to Use the Pallof Press for an Iron Core

Train Like a Pro: Los Angeles Lakers Strength Training Program

Paul Rabil's Powerful Rotational Strength Workout

Not Making Bench Press Gains? Try These Strategies

Train Like a Pro: Baseball Strength Workout Program

Build Athletic Strength with the Playground Sandbag Workout

3 Keys to Better Softball Workouts

Speed Drill of the Day: Weighted Arm Swings

Use Wave Loading to Take Your Strength to the Next Level

Build a Strong Upper Body With These Landmine Exercises

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Increase Athletic Strength with Rotational Bodyweight Training

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: James Harden's Basketball Maintenance Workout

The 4 Best and Worst Cable Machine Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

8-Exercise Advanced Chest and Back Workout

Build Bulletproof Chest Strength With This Unconventional Method

How to Recover From a Soccer Game or Workout

Get Faster With This Weightlifting Technique

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Add Surprise Sets for a Great Workout Finisher

Abby Wambach's Strength and Speed Workout

Speed Drill of the Day: Reverse Lunges

2 Brutal 10-Minute Workouts That Deliver Serious Results

3 Habits of Highly Successful Coaches

Is It Too Soon for Olympic Lifts?

4 Tips for Reducing Deadlift Back Pain

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Kevin Love's In-Season Workout

Build Muscle With the 2-Second Pause Workout Program

Use Sled Pushes to Increase Speed, Strength and Power

Todd Durkin's Complete Football Strength Training Program

Abby Wambach's Soccer Power Workout

Tobin Heath's Powerful Leg Workout

Jump Higher After a Month With These 3 Exercises