Punching, what kind of lifting

Discussion in 'Strength & Conditioning Discussion' started by JaKob, Sep 21, 2005.

  1. JaKob

    JaKob Orange Belt

    Joined:
    Jan 25, 2005
    Messages:
    448
    Likes Received:
    1
    Location:
    New Zealand
    Im a kyokushin karate practitioner... What kind of lifting should i be doing to lets say assist the strength of a straight right punch, i have my technique sorted... Usually i wouldn't need to know this, but i have a Mixed style standup tourney in december.... punching to the head will be legal.
     
  2. killer_kicks88

    killer_kicks88 Green Belt

    Joined:
    Nov 4, 2004
    Messages:
    1,140
    Likes Received:
    8
    Location:
    Awesomeville
    deadlift, squats, saxon side bends, suitcase deadlift
     
  3. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    YO MOMMA IS A FAT BITCH.

    Ain't that a funny joke ya'll?
     
  4. bal541

    bal541 Guest

    i could so kick your ass.
     
  5. jayyon39

    jayyon39 Blue Belt

    Joined:
    Jan 30, 2005
    Messages:
    510
    Likes Received:
    1
    dips, overhead press, deads, torso machine shit...and if you have cables do a punching motion with enough weight where you can only do like 10-12 each arm. I saw wandy doing it in a training vid, looks pretty good.
     
  6. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

    Joined:
    Jun 13, 2005
    Messages:
    40,513
    Likes Received:
    33,617
    Location:
    NorCal
    Bench press?

    Yeah, I imagine some know-nothings with flame me for this, but the fact is, your chest and triceps have something to do with throwing your arm out there.
     
  7. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    Yeah, madmick is right. Obviously the power of a punch is generated by the rotation of the hips and torso, but yeah, having a strong upper body helps.

    Do I throw a straight right harder after putting 90lbs on my bench? yes.
     
  8. Sonny

    Sonny Titanium Belt

    Joined:
    May 19, 2003
    Messages:
    48,401
    Likes Received:
    6,736
    Location:
    Vancouver
    Neider Press, squat and press, dumbell snatch, dumbell C&J. I've seen great results by focusing on such lifts that work on explosion from the ground up.
     
  9. Sonny

    Sonny Titanium Belt

    Joined:
    May 19, 2003
    Messages:
    48,401
    Likes Received:
    6,736
    Location:
    Vancouver
    Oh, and I forgot to mention. Work your wrists as well, this is sometimes neglected but a strong wrist will give an even great transfer of force because your lower arms stays as one unit. Plus, if you ever land a punch "wrong" a strong wrist will prevent injuries.

    I prefer plate wrist curls, levering and barbell wrist curls!
     
  10. ValeTudoGuy

    ValeTudoGuy Blue Belt

    Joined:
    Jan 14, 2004
    Messages:
    585
    Likes Received:
    0
    Location:
    England
    The best way to increase punching power is through as many hours as you can dedicate to working the heavy bag and doing press-ups.
     
  11. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    Good ab work.

    Such as cable woodchops.
     
  12. RuDOWN4It

    RuDOWN4It Brown Belt

    Joined:
    Jul 28, 2004
    Messages:
    2,946
    Likes Received:
    18
    y not use some resistence training
     
  13. 101pro

    101pro Orange Belt

    Joined:
    Jul 31, 2004
    Messages:
    393
    Likes Received:
    0
    I think Killers suggestion plus bench presses would be good. Remember, even if the shoulders, chest and tri's dont power the bench, the muscular stiffness would allow a greater transfer of power from the legs/hips to the opponent.

    Example

    Whip someone with a rope, now hit them with a bat. What hit them harder. The bat. Why? Stiffness. Without strong muscles to support the impact the power gets lost.

    After a solid strength base you could work towards a power program emphasizing Drop/Deceleration Push ups to develop even more stiffness through the supportive structures.

    I think Martin Rooneys book would be of great help here. His basic split is Lower/ Upper/ Conditioning/ Conditioning

    Start with strength work on the lower and upper days and cycle with power work for both (DE bench/Squat/Clean/Plyos, etc...)
     
  14. aries

    aries Silver Belt

    Joined:
    Feb 21, 2004
    Messages:
    11,146
    Likes Received:
    2,789
    Location:
    UK
    Do some plyometrics for a quick boost in power. Ballistic bench throws, explosive clap push ups. Depth drop pushups. Medicine ball chest throws.
     
  15. Duncon76

    Duncon76 Blue Belt

    Joined:
    Aug 9, 2005
    Messages:
    613
    Likes Received:
    3
    Location:
    Boston
    All great ideas. You need to get some Kettlebells and clubbells by far..
     
  16. CrazyAZNRedneck

    CrazyAZNRedneck Orange Belt

    Joined:
    Mar 21, 2005
    Messages:
    387
    Likes Received:
    0
    Location:
    Houston, TX
    Are you kidding me dude? Tank Abbott punches like a Crane because of his awesome technique. Not because of power in his shoulders.

    I would say that the speed bench presses (like on Dynamic Bench Day Westside style) are the best for developing hiting power. Of course you need your maximal strength, too.
     
  17. Zeirhk

    Zeirhk Green Belt

    Joined:
    Sep 23, 2003
    Messages:
    1,143
    Likes Received:
    0
    Tank Abbot is one big dude..
     
  18. yomon

    yomon Green Belt

    Joined:
    Apr 21, 2004
    Messages:
    1,361
    Likes Received:
    0
    total

    body

    tension.

    :icon_twis
     
  19. 101pro

    101pro Orange Belt

    Joined:
    Jul 31, 2004
    Messages:
    393
    Likes Received:
    0
    With yomons idea in mind, perhaps that's why Urban likes deadlifts for improving his punching
     
  20. Rjkd12

    Rjkd12 Certified Bastard

    Joined:
    Jun 2, 2002
    Messages:
    1,535
    Likes Received:
    0
    Location:
    Chicago
    First, for 90% of the people form will increase punching power more than any lifting. There is A LOT of technique in punching. Huge legs and abs/obliques will not assist you if you do not know how to segmentally rotate your body to get the most out of those muscles.

    Second I would build a strong core first. Then legs, then upper body then forearms/wrists. Since this is basically your whole body, just weight train and forget about it.

    Third, why is everyone so focused on punching power? Its like big biceps and just showy. You can get very far learning how to slip, move your head and jab fast. I would rather double my jab speed than double the power of my right hand.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.