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The boxing myth, "punchers are born, not made," is still believed because many fighters are training with outdated methods and never realize their true potential.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

Featured Videos

Path to the Pros 2015: Devin Smith Path to the Pros 2015: Devin Smith Views: 181,250
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
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

Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,781
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,195,981
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,437
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,995

Load More
More Cool Stuff You'll Like
A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Building Brakes for More Speed

Building Brakes for More Speed

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

YardBarker