Lifting weights really helps punching power?

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Boxing123

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This has been on my mind bothering me for a while now. I have read a lot on f13 that lifting heavy can increase the force of your punch, but isn't force equal to mass times acceleration? Yes, lifting heavy may make you a little faster but wouldn't there be better ways of increasing speed? Like punching a lot? Or explosive/ ballistic training? Please help clear up my confusion. Am I missing an important factor?
 
Quicker and more explosive exercises will generally translate better for punching than slow and heavy lifts. With some exception. So I would mostly agree.
 
For anyone that hasn't lifted before the best way to become more explosive/powerful is to simply increase your base level of strength. At some point that isn't enough and you need to focus on the ability to produce force (i.e. apply your strength) faster. For striking I think you get to a point where strength training is less useful faster because the objects you are moving (your hands and legs/feet) are fairly light.

And before anyone chimes in, the most important thing is technique.
 
DrBdan said:
For anyone that hasn't lifted before the best way to become more explosive/powerful is to simply increase your base level of strength. At some point that isn't enough and you need to focus on the ability to produce force (i.e. apply your strength) faster. For striking I think you get to a point where strength training is less useful faster because the objects you are moving (your hands and legs/feet) are fairly light.

And before anyone chimes in, the most important thing is technique.
Click to expand...

Wow. Really enlightening post Dr. So what method would you consider for training the ability to produce force really quickly? Would plyometrics count? ( I am assuming we are talking about punching). Could you please give me some examples of exercises
that focus on the ability to produce force for punching?
 
I don't care what anyone says weights definitely helped me increase my power. The heavy bag, heavy weights and sledgehammer training are perfect for punching power. I feel like fuckin' Zeus!
 
ripskater said:
Quicker and more explosive exercises will generally translate better for punching than slow and heavy lifts. With some exception. So I would mostly agree.
Click to expand...

power_training_explosive.jpg


Heavy weights, lifted quickly is the key for explosiveness
 
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plyometrics is what youre looking for.

do depth jumps and heavy squats.

advice u to do box jumps, ladder drills, push press, pushups, pullups, squat, do lifts with bands. eat clen tren hard and test urself for maximum results.
 
Babba said:
plyometrics is what youre looking for.

do depth jumps and heavy squats.

advice u to do box jumps, ladder drills, push press, pushups, pullups, squat, do lifts with bands. eat clen tren hard and test urself for maximum results.
Click to expand...

Squats are great, I like to do heavy squats then do squat jumps afterwards (without barbell)
 
apizur said:
You're right about the physics part, the only way to increase your force is to increase your speed.
Click to expand...

Yes and no. Explosive strength and plyometric training will set up your BASE for punching quickly... but PUNCHING technique (not lifting technique) and thousands of repetitions will make you punch faster. Being RELAXED is the key to speed. So you want to perfect your timing. If strong, tense punching was the answer... everybody would be extra swole'd in boxing... and they're simply not. Even flyweights score KOs.

On a side note, lifting isn't even necessary to score KO punches. You just happen to be on the part of the forum where all the lifters congregate. Try asking this question in different forums like 'ask the fighters' and 'stand up technique'.

You're right about the physics part, the only way to increase your force is to increase your speed. Technique will link your muscles together in a coordinated fashion which is a faux way of increasing your "mass" by involving more body parts... but ultimately the majority of your force is translated to your target upon impact... pushing through your target after you've landed the punch (as compared to attempting to complete the motion in one try) is practically useless in terms of KO power. You can push a guy around by his head all day but he'll never fall and you'll get tired quickly; you have to make an initial impact.

I've been boxing for 14 years and lifting for 7 if that's anything to you.
 
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Basically everything Apizur said was spot on. I would like to add that lifting heavy weights (especially in the arms/chest) is probably actually counter productive and will actually decrease KO punching power. More muscle uses more oxygen as well which will in adversely affect conditioning if you are planning on competing. Instead of lifting heavy weights, you should be focusing on strengthening your core with body weight exercises, increasing body control and balance.

Body control and performing fast/relaxed/precise technique is what punching power is based upon. If you MUST lift weights, stick to multi-muscle group excercises such as squats/deadlifts, but with low weight and high reps. THIS IS IMPORTANT, do not do ANY bicep or tricep excercises, they add nothing to punching power and the extra muscle mass will slow your punches down, cause more muscle tension and use more oxygen. Punching power comes from your base of your legs and hips and body rotation.
 
^Why low weight and high reps for squat and deadlift?
 
Lopaka32 said:
Basically everything Apizur said was spot on. I would like to add that lifting heavy weights (especially in the arms/chest) is probably actually counter productive and will actually decrease KO punching power. More muscle uses more oxygen as well which will in adversely affect conditioning if you are planning on competing. Instead of lifting heavy weights, you should be focusing on strengthening your core with body weight exercises, increasing body control and balance.

Body control and performing fast/relaxed/precise technique is what punching power is based upon. If you MUST lift weights, stick to multi-muscle group excercises such as squats/deadlifts, but with low weight and high reps. THIS IS IMPORTANT, do not do ANY bicep or tricep excercises, they add nothing to punching power and the extra muscle mass will slow your punches down, cause more muscle tension and use more oxygen. Punching power comes from your base of your legs and hips and body rotation.
Click to expand...

You got conditioning and power mixed up. TS asked about increasing punching-power/speed, not conditioning. Also I guess you don't use push-ups and pull-ups in your regimen since they utilize triceps and biceps?
 
ripskater said:
Quicker and more explosive exercises will generally translate better for punching than slow and heavy lifts. With some exception. So I would mostly agree.
Click to expand...

apizur said:
Yes and no. Explosive strength and plyometric training will set up your BASE for punching quickly... but PUNCHING technique (not lifting technique) and thousands of repetitions will make you punch faster. Being RELAXED is the key to speed. So you want to perfect your timing. If strong, tense punching was the answer... everybody would be extra swole'd in boxing... and they're simply not. Even flyweights score KOs.

On a side note, lifting isn't even necessary to score KO punches. You just happen to be on the part of the forum where all the lifters congregate. Try asking this question in different forums like 'ask the fighters' and 'stand up technique'.

You're right about the physics part, the only way to increase your force is to increase your speed. Technique will link your muscles together in a coordinated fashion which is a faux way of increasing your "mass" by involving more body parts... but ultimately the majority of your force is translated to your target upon impact... pushing through your target after you've landed the punch (as compared to attempting to complete the motion in one try) is practically useless in terms of KO power. You can push a guy around by his head all day but he'll never fall and you'll get tired quickly; you have to make an initial impact.

I've been boxing for 14 years and lifting for 7 if that's anything to you.
Click to expand...

Lopaka32 said:
Basically everything Apizur said was spot on. I would like to add that lifting heavy weights (especially in the arms/chest) is probably actually counter productive and will actually decrease KO punching power. More muscle uses more oxygen as well which will in adversely affect conditioning if you are planning on competing. Instead of lifting heavy weights, you should be focusing on strengthening your core with body weight exercises, increasing body control and balance.

Body control and performing fast/relaxed/precise technique is what punching power is based upon. If you MUST lift weights, stick to multi-muscle group excercises such as squats/deadlifts, but with low weight and high reps. THIS IS IMPORTANT, do not do ANY bicep or tricep excercises, they add nothing to punching power and the extra muscle mass will slow your punches down, cause more muscle tension and use more oxygen. Punching power comes from your base of your legs and hips and body rotation.
Click to expand...

LOL, you guys crack me up.
 
I'm beating my head off a wall right now.

This right here is why I don't post anywhere but S and C anymore
 
Lopaka32 said:
Basically everything Apizur said was spot on. I would like to add that lifting heavy weights (especially in the arms/chest) is probably actually counter productive and will actually decrease KO punching power. More muscle uses more oxygen as well which will in adversely affect conditioning if you are planning on competing. Instead of lifting heavy weights, you should be focusing on strengthening your core with body weight exercises, increasing body control and balance.

Body control and performing fast/relaxed/precise technique is what punching power is based upon. If you MUST lift weights, stick to multi-muscle group excercises such as squats/deadlifts, but with low weight and high reps. THIS IS IMPORTANT, do not do ANY bicep or tricep excercises, they add nothing to punching power and the extra muscle mass will slow your punches down, cause more muscle tension and use more oxygen. Punching power comes from your base of your legs and hips and body rotation.
Click to expand...

Thank you for the +1, but I will say I don't think resistance training is detrimental to KO power and snappy punches. Added weight in the arms is its own burden to control... but that's exactly it, it just takes a different kind of control. You can adapt to the weight of your arms, re-time yourself and get the control after hundreds/thousands of repetitions all the same.
 
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