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The boxing myth, "punchers are born, not made," is still believed because many fighters are training with outdated methods and never realize their true potential.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

5 Softball Catcher Drills for Throwing Power

To get runners out consistently when they're trying to steal bases, the softball catcher has to have a powerful throw. To develop softball catcher...

Top 5 Baseball Strength Training Myths

3 Sandbag Training Mistakes Athletes Make

Kyle Lowry's 12-Week All-Star Training Program

Never Bench Press With Your Feet in This Position

4 Deadlift Variations to Increase Your Pull

Reach New Training Heights With Resistance Band Exercises

Mike Boyle's 5 Tips for More Effective Workouts

Make Lifts More Challenging With Resistance Bands

Notice On-Court Results With This Basketball Core Workout

Build Full-Body Strength With 5 Suspension Trainer Exercises

Get a Ripped Core With 6 Advanced Dead Bug Variations

Don't Train Your Arms Until You Can Do These 4 Things

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Exercises That Safely Build Shoulder Strength

7 Ways to Work Out Competitively Without CrossFit

How to Design a Greco-Roman Wrestling Training Program

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

How Functional Training Has Overly Complicated Strength Training

5 Isolation Exercises Your Workout Is Missing

Blast Through Plateaus with Tempo Sets

Master the Lateral Lunge to Improve Your Hockey Stride

7 Strategies for Faster Workout Recovery

4 Sure-Fire Ways to Build a Strong Core

7-Exercise Core-Blasting Workout

3 Nordic Hamstring Curl Exercises to Boost Your Performance

The Best Single-Leg Exercises for Youth Athletes

Get Faster by Improving Your Core Mobility

A Better Way to Train Your Core

4 Exercises to Build True Lacrosse Power

Break Through Plateaus With the 1-10 Drop Set Method

How Often Should You Vary Your Exercise?

7 Best Lower-Body Strengthening Exercises

Improve Soccer Agility with Lateral Strength Exercises

3 Post-Activation Potentiation Combos for Explosive Strength

The Simplest Bodyweight Workout Ever

4 Lifts to Build Wrestling Strength

Perfect Your Squat Technique With the Unloaded Squat

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

10 Ways to Get Stronger With a Sandbag

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Dominate Your Bench Test With This Strategy

Develop Core Strength for Throwing

3 Explosive Exercises Designed to Increase Pitching Power