If you ever have the chance, I’ll like to hear it.
Below is my experience in using kettlebell exercises for developing punching power.
I started with doing both classic kettlebell lifting moves - snatch and jerk using 16 kg kettlebells 3 sets with 10 reps twice a week at the end of the kickboxing training session.
I have never planned any fixed days of the week for that and relied mainly upon how I felt at that particular day.
My goal, at first, was not to develop punching power, just to keep myself toned.
Later, I thought about how can I use kettlebells to improve punching power and decided to refuse from snatch because it doesn't resemble a punch. I figured out that the final position of a cross (if you freeze your hand in a forward position, then put your legs together, straighten your back), especially if you hit a taller opponent, is almost a final position of a kettlebell jerk.
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Pictures are very ugly, I know))) I want you to understand what I had visualized at that time.
So I continued doing only jerks, 2 times per week. When finally I came to 2 kettlebells * 32 kg, I was not able to make more than 2 good repetitions in a right way.
To solve that problem, I did overhead barbell presses with final goal to make 10 reps with 70 barbell (reasoning - 2 kettlebells * 32 kg = 64 and 6 kg reserve). Once a week instead of one of the kettlebell workout (I came back to 2/24 kettlebells 3 sets by 10 reps). But the progress was too slow and I was so impatient, that started to do push presses instead and I finally reached 70 kg, but it didn't help much.
So I decided to do jerks with only one 32 kg kettlebell 3 sets * 10 reps each hand.
Later one coach gave me a beautiful advice. He was a throwing coach, and said that if I want to gain speed and power, I need to do 3-4 sets with only 3-5 reps as fast as possible in the most explosive way without locking the arm in a final overhead position.
Finally, I have come to the following:
2 kettlebell workouts per week, no fixed days, just when I felt good.
Workout 1 (after main kickboxing workout or even separate):
Kettlebell jerk 32 kg 3-4 sets / 3-5 reps, full recovery between sets
Workout 2 was the same or:
Long cycle kettlebell jerk 3 sets with 10 reps on each hand.
Long cycle means that you put the kettlebell on the floor in each repetition.
Also I did shadowboxing after kettlebels, concentrated on the speed in series of punches.
Results (my feelings).
1. Punching power increased slightly. Maybe it was due to the fact that my grip strengthened. Generally, I did not feel any dramatic change in punching power.
2. Surpizingly, my footwork improved greatly (footwork was my main problem from the very beginning). I started to move in the ring very easy, I would use the well-worn phrase for comparison, like a butterfly.
I connect that with the need to absorb the energy of the kettlebell when it is going down, and that you start a kettlebell jerk with leg impulse, similar to a jump, when you actively engage your calves and muscles of the foot.
Also my results in running increased significantly, maybe because I could maintain the speed longer due to the strengthened muscles of the foot.
I would add that I was familiar with kettlebell technique since childhood, because in the countries of former Soviet Union kettlebells were one of the main sport equipment in all gyms I think, and used in all sports.
If you just starting I recommend you to spend hours studying proper technique. Your knees, shoulders and
lumbar spine will appreciate that.
I beg pardon if the post is too long and something is not clear. English is not my native language, so it takes pains to explain in datails. Hope my experience will be useful.
