I didnt mean = punching power
I meant i would take accuracy and timing over punching power any day of the week
Evil Eye Gouger said:For good punches, you need a strong core and a very good technique.
Make sure you have somebody who is a good striker (a boxer coach or similar) show you how to properly use your lower body and hips when punching. Punching is not about hands or bench press, it's about hips.
As for exercises to help you, rotational core exercises are the most important. Stuff like full contact twists and twisters. Look in Strength & Power for more ideas. Lower body exercises such as squat and deadlift, as well as ab work is also important.
Only after that's sorted out and you're punching with your hips, should you concentrate on shoulders and arms for the maximum power transfer.
perfy said:One thing to also keep track of is footwork. You don't want to be flat-footed as it's going to rob you of a lot of power. Get on the balls of your feet so you can properly rotate your hips and put some power behind the shot. Most of the boxing coaches I had emphasized putting a lot of weight on your lead leg when you threw a shot. The problem with this is that in mma you will leave yourself open to a takedown and it's difficult to sprawl.
Speaking of the hip-torso relationship, keep in mind that one of the main components of developing a powerful muscualr contraction is the concept of the "prestrecth".
This involves a pre-lengthening of the muscle in order to induce a more violent contraction. It's also called pre-loading.
Now, if you rotate the hips first and keep your upper torso back, the oblique muscles will then lengthen. These muscles will then contract more forcefully when you then rotate the upper body to bring the punching shoulder forward.
Now bringing the shoulder forward and leaving the arm back will also prestretch the shoulder muscles for an ultimately more snappy punch.
Of course, you don't want to prestretch too much as this will give away the punch. Which is why when people are trying to punch as hard as they can, they pull their whole arms way back.
But just throwing the shoulder first, and then letting the punch go will definitely add more to the shot just as rotating the hips before the upper torso will.
And these pre-stretches all have to be lightning fast, or the power dissipates.
For SPEED and STRENGTH you want to use your muscles in order from biggest to smallest (that's using two principles together; velocity and strength).
Throwing a right hand: sitting down in a low position start to expand exploding from your centre (hips, torso, thighs). after a bit of rotation start to release the elbow from your side and extend your leg. your foot should be turned with toes pointing to the target a split second before impact (called the 'critical instant').
King Kabuki said:Bro you're kinda pushin' it with that Av.
King Kabuki said:Bro you're kinda pushin' it with that Av.
argh i hate some of the rules here. no porn whats that all about.. its about $$$ thats what its about
hey cmon now...you cant see nothin!
My av is fine... I am all covered up in the front. If it were of my ass maybe I can understand there being an issue.OpethDrums said:brand nizzle is but toughchick isn't?
argh i hate some of the rules here. no porn whats that all about.. its about $$$ thats what its about
Zankou said:Interesting discussion. To elaborate a little more on my comment, it's not that I think it's impossible to improve your punching power, it's that I think it's like improving your vertical leap -- your base talent is far more important. You can add a few inches if you train your ass off, but the guys who can jump high could pretty much always jump super high, and the guys who can't, can't. I just see so many posts about how to punch harder or faster, and honestly there's only just so much you can do to become more athletic.
Cardio and technique, that's where you make your biggest gains. You should focus less about hitting harder and more about hitting smarter. Working on accuracy and timing, as someone said, will improve much faster and help you much more. Even a light puncher will take people out with accurate, well-timed combinations.