2 Boxing Drills to Develop Punching Power | STACK
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

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The boxing myth, "punchers are born, not made," is still believed because many fighters are training with outdated methods and never realize their true potential.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
More Cool Stuff You'll Like

Build Your Explosive Lower-Body Plyometric Program

Rolling in the Deep End: Aquatic Plyometric Training

Making Plyometrics Effective for Basketball Players

Plyometric Drills for Injury Prevention

2 Boxing Drills to Develop Punching Power

Exercise of the Week: Concentric Box Jumps

Plyometric Workouts for Speed and Acceleration

How PAP Complexes Can Help You Get Strong and Powerful

What Makes a Good Plyometric Workout?

Correct These 4 Training Mistakes to Jump Higher

Plyometrics for Beginners

Plyometric Exercises for Runners

Killer Volleyball Plyometric Workout

Plyometrics for Runners: Master Class

3 Best Plyometric Exercises for Speed

Getting Started With Plyometric Training

Are Plyometrics Right for You?

The Best Plyometrics for Hockey Players

Best Plyometric Exercises for Basketball

3 Effective Upper-Body Plyometrics Exercises

Box Jumps: Are They Really Worth It?

Keys to Beginning Plyometrics Training

What You Need to Know About Plyometrics Training

Jump to Build Explosive Speed

2 Exercises to Increase Your Vertical Jump

Plyometrics to Improve Explosive Football Power

Develop Speed With a Power Bag Workout

Jump Higher With Plyometrics for Basketball

Add Inches to Your Vertical Jump With Plyometrics

Best Plyometric Exercises For Hockey Players

Supercharge Your Workouts With Plyometrics

Effective Plyometrics for Basketball

The Any Sport Off-Season Workout

Best Plyo Exercises for Basketball

Plyometric Exercises for Volleyball Players

3 Box Jump Mistakes That Can Ruin Your Vertical Jump

Exercise of the Week: Depth Box Jumps

Increase Power With Sand Plyos