In addition to superior fitness levels, and lightening-fast speed, boxing success requires tremendous power output. Power - the force or energy used to do work - in and of itself, will lend a degree of robustness to any of the main boxing punches and, in turn, increase the chances of landing the fight game's holy grail: the knockout punch.The generating of maximal power through any punch will certainly tell one's opponent they mean business, and this will have a profound psychological effect in terms of fazing 'the enemy'. Indeed, developing power will also help to enhance speed and anaerobic fitness. Remember to warm up thoroughly before attempting this program, and do not undertake it if you don't have at least a 6-month background in weight-training.Before attempting some of these movements, it is important that one is familiar with the boxers fighting stance (the conventional, or orthodox, stance):. Stand with the feet hip width apart.
Take a single, regular, striding step forward with the left foot. Back foot kept at a 45-degree angle. Shift weight onto the balls of the feet. Distribute weight equally between the feet.
Keep the knees bent. Bend elbows and tuck them into the sides (to protect the vital organs).
As arms are brought into sides, place fists at cheekbone level, with left hand slightly out, poised to jab. Keep chin down and look up. Roll shoulders forward slightly. Position body partially sideways with left shoulder and hand slightly closer opponent.1. Dumbbell UppercutsThis exercise also provides the added bonus of developing stability, as the body is momentarily thrown off balance during the execution of the movement. It then follows that the leg muscles responsible for uppercut power will strengthen also.Execution:. Begin by standing in fighting stance while holding a 1 - 5kg (depending on how strong you are) dumbbell in the hand of the upper cutting arm - then begin with the left arm.
Adopt the uppercut stance (basically fighting stance with elbows dipped toward the hip). Execute uppercut, with weight. Complete three sets of 10-15 repetitions, with 1-minute rest between sets. Upon completing set with left arm, switch to right arm.
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Do not turn to southpaw stance if the conventional stance is natural for you, and vice versa.2. Straight PunchingWhat Is A Southpaw? People who are left-handed are more dextrous with their left hand than with their right hand: they will probably also use their left hand for tasks such as personal care, cooking, and so on. Writing is not as good an indicator of handedness as it might seem, because many people who write with their right hand use their left for everything else.
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A left-handed boxer is a southpaw.In effect, this will build strength (the ability of the body to withstand a sustained workload) and power in the shoulders primarily, while secondarily stressing the arms and chest.Execution. Stand with arms at sides holding two-five kg dumbbells.
Bring arms up, so palms of hands are facing sides of face. Push arms out in a punching motion (one arm at a time). Complete three sets of 10-to-15 repetitions, with 1-minute rest between sets.3.
Bench Presses bench pressExecution:. Lie on bench and grasp bar. Release from rack and lower, while controlling weight (enough weight to complete the desired number of repetitions) on the descent. Power weight up, and complete second repetition. Complete three sets of ten repetitions, with one minute rest between sets.The idea, when aiming to develop power through the bench-press, is to bring the weight down slowly and power it up with maximal speed. However, common sense should be applied, and good technique must be maintained at all times to avoid shoulder injury. Shoulder pressesExecution:.
Sit on the supported bench with dumbbells (enough weight to complete desired number of repetitions) held in front. Bring dumbbells up to shoulder height. Press dumbbells until they touch at the top. Bring dumbbell back to beginning of movement. Complete three sets of ten repetitions, with one minute rest between sets.5.
Execution:. Stand on a box, bench or sturdy chair approximately 30-40 cm high, grasping 1-5 kg dumbbells. Step off the bench (don't jump off) and as soon as you land explode vertically, as high as you can. Try to minimize ground contact time (don't sink down into a deep squat before jumping up).
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Complete three sets of 12-15 repetitions, with 1-minute rest in between.7. Single Leg Hops With DumbbellsOften, when one is hit, and consequently thrown off balance, their ability to recover sufficiently before their opponent is on them suffers. With single-leg hops, the ability to throw punches from this vulnerable position will be improved as the body becomes adept at stabilizing in a split second.Execution:. Bend knee slightly while standing on one leg, while holding 2 kg dumbbells. Staying on the same foot try to gain as much height and distance as possible with each hop. Keep ground contact time as short as possible. Complete three sets of 15 repetitions, with 1-minute rest between sets, and repeat with opposite leg.
Note: with all exercises, weight should not exceed the suggested limit, until movement is mastered. With an improvement in technique, will come an improvement in strength - a heavier weight can then be used.
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If only I knew about this 10 years ago! ■■■ days ago. Ross Boxing Punching With Power.1.Punching WithPowerSix Weeks To ImprovedPunching PowerFirst Edition – April 2004Created by Ross EnamaitFounder of RossBoxing.com and WarriorForce.com.2DisclaimerThe material contained in this book is for informational purposes only. Theauthor and anyone else affiliated with the creation or distribution of this book mayNOT be held liable for damages of any kind whatsoever allegedly caused orresulting from any such claimed reliance. Before beginning this workout routine,it is recommended that you consult with your physician for authorization andclearance.It is always recommended to consult with a physician before beginning any newexercise or nutritional program.
If you have any problems with your health, youshould seek clearance from a qualified medical professional. The informationcontained herein is not intended to, and never should, substitute for the necessityof seeking the advice of a qualified medical professional. If at anytime you feelpain or discomfort, stop immediately. This is an advanced training routine,recommended for those with prior training experience.Copyright 2004 Ross EnamaitAll efforts have been made to ensure that this manual is free from error orproblems.