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The boxing myth, "punchers are born, not made," is still believed because many fighters are training with outdated methods and never realize their true potential.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
Must See
Dwight Howard Stays in the Gym All Night
Views: 3,528,318
Margus Hunt Benches 385 Pounds for Five Reps
Views: 18,595,916
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,276,651

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
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

More Cool Stuff You'll Like

Reach New Training Heights With Resistance Band Exercises

Resistance band exercises are increasingly becoming a regular component in the bodybuilder, athlete or powerlifter's repertoire. It's a growing trend --...

6 Gym Machines That Are Actually Worth Your Time

The Best Single-Leg Exercises for Youth Athletes

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Master the Lateral Lunge to Improve Your Hockey Stride

Posterior Chain Fixes to Improve Your Game

How Functional Training Has Overly Complicated Strength Training

7 Ways to Work Out Competitively Without CrossFit

7-Exercise Core-Blasting Workout

5 Exercises to Develop Soccer Power

Mike Boyle's 5 Tips for More Effective Workouts

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Develop Core Strength for Throwing

Dominate Your Bench Test With This Strategy

How to Design a Greco-Roman Wrestling Training Program

4 Simple Golf Core Exercises to Increase Your Driving Distance

Increase Your Explosiveness with the Power Curl

How NOT to Perform a Pull-Up (With Fixes)

How to Improve Shoulder Strength and Flexibility

Putting Together an Off-Season Workout for Point Guards

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

How Often Should You Vary Your Exercise?

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

3 Tricks for a Stronger Front Squat

3 Post-Activation Potentiation Combos for Explosive Strength

How Strength Training Changed Rory McIlroy's Game

7 Strategies for Faster Workout Recovery

Improve Soccer Agility with Lateral Strength Exercises

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

10 Ways to Get Stronger With a Sandbag

7 Best Lower-Body Strengthening Exercises

4 Deadlift Variations to Increase Your Pull

Perfect Your Squat Technique With the Unloaded Squat

A Better Way to Train Your Core

Never Bench Press With Your Feet in This Position

Build Max Power With These Pulling Exercises

These 3 Single-Leg Movements Will Improve Your Squat Technique

12-Week Resistance Band and Chain Workout

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Prevent ACL Injuries With This Exercise

Use Eccentric Lifts to Increase Size and Strength

5 Ways to Get a Higher Vertical Jump

3 Simple Strategies for a Better Workout

7 Farmer's Walk Variations for Improved Core Strength