Joe de Franco's Punching power and speed program...

Discussion in 'Strength & Conditioning Discussion' started by eljamaiquino, Nov 14, 2005.

  1. eljamaiquino

    eljamaiquino Blue Belt

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    I was browsing through his website and saw this in the archives. Perhaps someone will find it interesting...

    http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-09-05.htm

    Q: Dear Joe,
    Assuming technique is solid, what strength/flexibility exercises would you recommend to a fighter who wants to throw straight punches faster, throw hook punches faster, throw round kicks faster and have quicker shots for takedowns. (You can substitute faster with harder if you want.) You can do just one if you don't have time. Maybe top 10 exercises for these with rep/rest schemes or whatever.

    Also, I think the most valuable meals of the day are pre, during and post workout. What do you use on your athletes for these meals?

    John

    A: John,
    You always seem to come up with some very specific/in-depth questions. I
     
  2. peregrine

    peregrine Kahuna Dog

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    UNreal post thank you.
     
  3. anvar

    anvar Guest

    "After your heavy pressing movement, always rest 10 seconds before going into your punching drills. 10 seconds is just enough time to recover slightly from the heavy lifting, but it
     
  4. Urban

    Urban Savage Mystic

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  5. peregrine

    peregrine Kahuna Dog

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  6. How does a person do this? So you lockout a bench higher than your normal, then after however many seconds you but the bar back on the rack, remove the extra weights, and your body will be able to do more? This is something I must look into. How does this work? Mental, psysical?
     
  7. Jay M.

    Jay M. Yellow Belt

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    Now that does sound Siff-like.
     
  8. morganfreeman

    morganfreeman Brown Belt

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    I think that DeFranco is my new favorite strength trainer
     
  9. peregrine

    peregrine Kahuna Dog

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    i caught a glimpse of him on fit tv training a football player.
     
  10. carped33z

    carped33z Guest

    should you jump after squatting heavy if you are looking to improve your vertical leap?
     
  11. Wolverine

    Wolverine Green Belt

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    Nice post!

    Thanks.

    Wolverine
    ///
     
  12. I think wrist/forearm strength is also critical. I love that he added the power snatch. I also agree with the use of the box squat. You can really explode off the box.

    I hope my wife lets me do some exploding box squats tonight with her power snatch.
     
  13. tinker_190

    tinker_190 Brown Belt

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    Sweet Post. I am gonna try this stuff.
     
  14. Dash_Riprock

    Dash_Riprock Yellow Belt

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    Yeah, DeFranco is the fucking real deal! I take most of what he says to heart because he just gets results. Pro and college athletes are working with this guy for good reason.
     
  15. Jay M.

    Jay M. Yellow Belt

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    Yes, from what research I've gathered.
     
  16. Reakt

    Reakt Green Belt

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    yeh thats a well known complex drill just like clap pushups after benchpress, i cant belive some people havn't heard of this. Another good one is one armed pushups then dumbell shotput.

    Complex training can also be done with isometrics: http://www.rossboxing.com/thegym/thegym25.htm
     
  17. deadpool

    deadpool H***an Chop!!

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    :eek:
     
  18. PariahCarey

    PariahCarey Purple Belt

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    Interesting. I always thought of complex's as glorified circuit training.
     
  19. Urban

    Urban Savage Mystic

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    complexes ARE glorified circuit training. Complex training (something totally different) refers to the supersetting of heavy movments and similar plyometric movments.
     
  20. cosism

    cosism Custom User Title

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    HAHAHAHA!!!!
     

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