Lifting weights really helps punching power?

[Gfreak]

So..can we start sending people to the stickies in other threads now? lol... from the sticky in the striking form.

http://forums.sherdog.com/forums/f11/how-improve-your-speed-power-424525/

 

[Pearse Shields]

Churr Gfreak.

But, broscientists gonna broscience.

 

[TheLurkerBelow]

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?

Lifting heavy is going to increase your strength, which is great. You have to then use that strength to further improve your explosive power to really maximize your lifting efforts in terms of using it to improve your game. Lifting heavy for 4-6 weeks, then switching over to explosive exercises with less weight and more reps for 4-6 weeks will do better for you then just lifting heavy for 8-12 weeks. Play around with it

 

[Bubblun]

So..can we start sending people to the stickies in other threads now? lol... from the sticky in the striking form.

http://forums.sherdog.com/forums/f11/how-improve-your-speed-power-424525/

when i see high level boxers training like you guys in this forum i will believe in these articles (i can't even find the sounce honestly).
the sticky aren't the Bible.

the closer thing from "heavy lifting" i saw from a pro is the 1 Rep explosive quarter squat that Marquez did in the 24/7 show in preparation for Pacquiao.
i am also quite sure i can outlift almost every pro boxer my size.

not saying that lifting weights doesn't works, but IMO the only ones who can benefit are guys with very bad neuromuscular system, guys that have trouble to recruit muscle fibers doing an explosive movement.
if a fighter has decent power in his big muscles then plyos, sprints, slamming medicine balls probably are better.

 

[apizur**]

http://forums.sherdog.com/forums/f11/how-improve-your-speed-power-424525/

Pretty insightful.

when i see high level boxers training like you guys in this forum i will believe in these articles (i can't even find the sounce honestly).
The sticky aren't the bible.

can i get an amen!?!?!?

 

[Gfreak]

when i see high level boxers training like you guys in this forum i will believe in these articles (i can't even find the sounce honestly).
the sticky aren't the Bible.

the closer thing from "heavy lifting" i saw from a pro is the 1 Rep explosive quarter squat that Marquez did in the 24/7 show in preparation for Pacquiao.
i am also quite sure i can outlift almost every pro boxer my size.

not saying that lifting weights doesn't works, but IMO the only ones who can benefit are guys with very bad neuromuscular system, guys that have trouble to recruit muscle fibers doing an explosive movement.
if a fighter has decent power in his big muscles then plyos, sprints, slamming medicine balls probably are better.

Well, regardless of whether you believe in the stickies or not. I personally believe and know that lifting has gotten me overall stronger, given me better balance, and given me more kicking/punching power. My kickboxing coach even just told me yesterday that outside Strength and conditioning work is a necessity if you want to be at a high level.

 

[The HoneyBadger**]

Power Clean, Clean and Jerk, and Snatch are good places to start. If you are really interested in increasing punching power make sure to focus on core and leg work. Punching power starts with the legs.

 

[DrBdan]

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'm a bit slow in responding but my advice would be to simply work on your skill (punching, kicking whatever) once you have a basic level of strength. It's also important to do it in an intelligent way. For example, if you want to work on your power you shouldn't be doing punch out drills.

 

[FlexLuthor]

If you think that increase the force output of your musculature is not going to increase your ability to hurt people with strikes, you are fucking delusional.

There is a correct and an incorrect way to train for striking. If you lift heavy, slowly, and don't do any recruitment, pure speed or mobility work.. Then yes. You will be very strong and very slow.

Would one of you who think lifting won't help please explain to me why football players are so "slow"? Why they lack "explosiveness and power"? Must be all the weightlifting they do! Damn retards. Lifting those big weights and then slowly shuffling around the field. No power, no agility, no speed or force generation. What are they thinking!?

 

[LegioTitan]

I vote that we make a "fighter's only" sticky that's just assorted shit but sounds FUCKING SWEET.

I'm 99% sure this will solve the problem.
I mean let's face it, the vast, overwhelming majority of people are just going to quit; irregardless of the advice being quality or not.
So why have the argument?

 

[TheeFaulted]

I vote that we make a "fighter's only" sticky that's just assorted shit but sounds FUCKING SWEET.

I'm 99% sure this will solve the problem.
I mean let's face it, the vast, overwhelming majority of people are just going to quit; irregardless of the advice being quality or not.
So why have the argument?

Have you ever read the Ask The Fighters subforum? It is a god awful clusterfuck.

 

[casperthegst]

Most high level athletes (non strength sports) would be high level athletes with or without strength training.

 

[ripskater]

Most high level athletes (non strength sports) would be high level athletes with or without strength training.

very true

 

[apizur**]

Would one of you who think lifting won't help please explain to me why football players are so "slow"? Why they lack "explosiveness and power"? Must be all the weightlifting they do! Damn retards. Lifting those big weights and then slowly shuffling around the field. No power, no agility, no speed or force generation. What are they thinking!?

May also have something to do with the hours they spend doing short sprints and explosiveness drills...

ya know....

out of the weight room.

 

[muaythaibeast]

I've always thought very highly of plyometrics as the best way to increase power, but weights will help. As you said yourself, power=massxforce. If you lift weight, and eat correctly, you will have more mass, hence more power.

 

[FlexLuthor]

May also have something to do with the hours they spend doing short sprints and explosiveness drills...

ya know....

out of the weight room.

Exactly my point.

They spend hours strength training. They spend hours on the field. Combine the two... and wait for it....

Magically, they are some the most explosive, strong, resilient athletes on the planet.

Can you increase your punching power (I use this word loosely) by ONLY punching? Sure. Absolutely. The question is, can you increase your punching "power" quicker, more efficiently and strengthen the rest of your body by lifting weights and continuing to refine your technique in the fight gym? You better believe it.

Stop with the bullshit. Stop with the uneducated broscience. Professional athletes all strength train in SOME manner. Some with kettlebells, some with calisthenics, some with traditional weight training.

You show me a kid who's been powerlifting for 4 years, vs a kid who has been a runner for 4 years, train them both for the same amount of time in boxing.. and I 100% guarantee you I know who will hit harder, and so do you. Stronger muscles contract harder. Period.

Do you know who are the most "powerful" athletes on the planet? That would be olympic weight lifters. They move more mass, faster, over a greater distance than any sporting athlete. The technique required to move said weight is incredibly complex, requiring hours and hours and hours of repetition and adjustment to try and relax, contract and whip hundreds of pounds of weight overhead.

Punching, kicking... any strike is EXACTLY the same thing. You use your well honed technique to generate as much force in as little time as possible, staying as relaxed as possible to still accomplish your goal. That is true power generation. That is true "power."

Mike Tyson had power. He was a fucking muscle horse. We was NOT a weak skinny bitch with good technique. Wether he lifted weights is completely irrelevant. He was probably born bigger, stronger and faster than 99.9% of people.. sadly. The fact remains, the man was strong as hell. He generated massive amounts of force very, very quickly... and his legacy proves this.

You, random white guy are not mike tyson. So go do some research, lift some weights, drink your milk, train your ass off in the fight gym and then knock some people the fuck out.

Jesus.

 

[ripskater]

"Wether he lifted weights is completely irrelevant."-FlexLuthor

I disagree. It's very relevant. Lifting heavy and slow eventually will slow you down given enough time. Your body becomes good at building tension and not so good at relaxation. Given enough years of heavy weight training, a guy may become a "muscle horse" like Tyson on the outside. But Tyson's mass was more natural and I highly doubt it was built with heavy lifting. He had that ability to be relaxed and explode. Because that's probably how he trained. And probably because he was gifted as you mentioned.

 

[BobVulture]

"Wether he lifted weights is completely irrelevant."-FlexLuthor

I disagree. It's very relevant. Lifting heavy and slow eventually will slow you down given enough time. Your body becomes good at building tension and not so good at relaxation. Given enough years of heavy weight training, a guy may become a "muscle horse" like Tyson on the outside. But Tyson's mass was more natural and I highly doubt it was built with heavy lifting. He had that ability to be relaxed and explode. Because that's probably how he trained. And probably because he was gifted as you mentioned.

I don't think anyone is saying "Lifting weights= Big punching power", obviously it needs to be combined with not only the skill and technical aspect of boxing/punching but also training your body to, as you said, relax and explode, which I believe is a part of learning any combat sport. For me personally, when I started boxing I was a fairly strong person, over double bodyweight back squat, but when it came to punching power I was weak as shit. Fast forward a few months and I was known for being a pretty hard hitting guy.

 

[Smeaglebutcrack**]

All i can say is that i didnt have 1 punch KO power until i started squating heavy and packing on muscle in my lower body

 

[apizur**]

Now this thread is getting into the "everyone has different natural gifts and responds differently to certain types of training" zone.
The point's been agreed upon. Lifting weights is beneficial to the base strength that creates powerful punches, especially in combination with technical training.

methinks: /thread.