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Theory Yet another punching power thread

My best puncher was tall, lean, with broad shoulders and narrow hips. Prior to him I had a guy with the ass and legs of a 170lb fighter who was proportional to a 145-155 upstairs. Knocked his opponent with one punch during the first round of his Bellator debut.
Everyone punches different
My best puncher was tall, lean, with broad shoulders and narrow hips. Prior to him I had a guy with the ass and legs of a 170lb fighter who was proportional to a 145-155 upstairs. Knocked his opponent with one punch during the first round of his Bellator debut.
Everyone punches differently my son is only 135/140 at 5”9 one wouldn’t look at him and think he can curl 75 pound dumbbells and hits like a cruiser weight and that’s only training for boxing fir 2 months last year genetics also play a role . He also has a lower back muscle that feels like a piece of steel he actually has to take hot showers numerous times bc those muscles get so stiff I was the same way at his age still am at 50 .

I’ve worked on power since the early 90”s , my older brother power always came more natural at 5”6 145 in his teens he fought this 6”8 250 pound monster and put him out with one shot and my brother was built like a little tank .
 
I'm doing more wrist/grip/forearm strength work for lifting and I don't really train martial arts anymore, but I'd like to see if it makes a difference for me.

Increased wrist strength will increase power but it will quickly plateu ( it's not exponential)
 
Increased wrist strength will increase power but it will quickly plateu ( it's not exponential)
That’s crazy talk . The fact is you need those things to keep or reduce risk of injury like hand breaks .I also know what your saying is false bc one can increase power gradually as long as the wrist and hand is strong enough wheather it plagues or not you need stability and reinforcement of things driving the punch .
 
Based on our collective expertise and experience, the undersigned specialists in the sports science and sports medicine communities consider the following to be indisputable scientific facts: 1. 2. 3. 4.

The main physical attributes that contribute to elite athletic performance are:

• power generation (speed and strength), which is based on muscle mass, muscle fiber type, and biomechanics;

• aerobic power (VO2 max), which is based on hemoglobin concentration, total blood volume, maximal stroke volume, cardiac size/mass/compliance, skeletal muscle blood flow, capillary density, and mitochondrial content;

• body composition, i.e., lean body mass and fat mass;

• fuel utilization, i.e., glycogen breakdown and anaerobic capacity; and

• economy of motion. Biological males and biological females are materially different with respect to these attributes. Compared to biological females, biological males have greater lean body mass (more skeletal muscle and

less fat), larger hearts (both in absolute terms and scaled to lean body mass), higher cardiac outputs, larger hemoglobin mass, larger VO2 max (also both in absolute terms and scaled to lean body mass), greater glycogen utilization, higher anaerobic capacity, and different economy of moti
This doesn't refer to punching power. This is not a study done on the correlation between t levels of punching power.
 
That’s crazy talk . The fact is you need those things to keep or reduce risk of injury like hand breaks .I also know what your saying is false bc one can increase power gradually as long as the wrist and hand is strong enough wheather it plagues or not you need stability and reinforcement of things driving the punch .

I said it helps but the relationship is not exponential.
 
A big difference between Karate and Boxing is that Karate relies solely on force.

a boxing punch can be powerful even slowed down due to stronger support and follow through.

So power in karate is equivalent to fast twitch muscle fiber.
 
Or I can just show you. I can do it. I feel which are the primary muscle groups.



I also have these shoulder untrained (when the photo was taken... Coincidence? I think not ..

It says video is private.

There is no one answer because everyone punches differently but a stronger wrist is key to actually remain injury free or less likely I know I’ve never broke or remotely broken my right hand I fractured my left once bc I hit the bag a little to much that day and was all power shots .

Here’s a clip of a compact left hook and short right both punches are being driven differently the hook is a shoulder punch for the technique here and the right is being reinforced with my forearm ,ultimately the strongest punch with be the punch that you can use multiple muscles together and really digging into the shot it’s why my body shots are my hardest punches ,weight transfer to the legs , shoulder ,lats , and a stronger wrist you can really dig into ribs and I’m talking about really getting under someone not piddy paddy body jabs .

 
It says video is private.

There is no one answer because everyone punches differently but a stronger wrist is key to actually remain injury free or less likely I know I’ve never broke or remotely broken my right hand I fractured my left once bc I hit the bag a little to much that day and was all power shots .

Here’s a clip of a compact left hook and short right both punches are being driven differently the hook is a shoulder punch for the technique here and the right is being reinforced with my forearm ,ultimately the strongest punch with be the punch that you can use multiple muscles together and really digging into the shot it’s why my body shots are my hardest punches ,weight transfer to the legs , shoulder ,lats , and a stronger wrist you can really dig into ribs and I’m talking about really getting under someone not piddy paddy body jabs .



Universal to all strong punchers is that they have good hip timing. And they don't even have to think about it.
 
Here is a study conducted in the Soviet Union about punching power. It's a small sample size, a bit too simplified, and the language is a bit clunky because it's a translation, but it demonstrates how important the leg is to generating power.

They broke down punching mechanics into 3 parts: the arm extension, trunk rotation, and push off of the leg. And broke down how much each mechanic contributes to power in a punch.
More experienced boxers use a higher ratio of leg drive compared to trunk and arms. The arms are the least important.
The same goes for those they categorize as "knock out artists" which I assume are guys who have a lot of power.

The paper concludes that leg exercises like squats and hops would help boxers generate more power in their punches.

PdfPageImage.00135255-198512000-00016.0.jpeg


 
So .. it's not entirely true that people punch their own way. There are common denominators.

Crappy punchers use only their arms.
Here is a study conducted in the Soviet Union about punching power. It's a small sample size, a bit too simplified, and the language is a bit clunky because it's a translation, but it demonstrates how important the leg is to generating power.

They broke down punching mechanics into 3 parts: the arm extension, trunk rotation, and push off of the leg. And broke down how much each mechanic contributes to power in a punch.
More experienced boxers use a higher ratio of leg drive compared to trunk and arms. The arms are the least important.
The same goes for those they categorize as "knock out artists" which I assume are guys who have a lot of power.

The paper concludes that leg exercises like squats and hops would help boxers generate more power in their punches.

PdfPageImage.00135255-198512000-00016.0.jpeg



On the subject of legs, there is a very strong correlation between how hard you punch and how hard you kick. Assuming you had equally sufficient training in both.

In other words you can guess whether a boxer would have been a powerful kicker based on how hard he punched. Its strength excertion at the end of the day
 
Here are some exercises Beterbiev does. Fell into a Beterbiev and Bivol training footage spiral getting amped for their upcoming fight.
I do not think these exercises alone will make you hit like him, as other fighters also do some of these exercises (including Bivol) but do not have his power.
I do believe strengthening your hand and wrist may help transfer more of the power that you generate with the kinetic chain into the point of impact. It can also help reduce injuries.
Some fighters may generate a lot of power but may lose some of that power being transferred into the punch. In some cases, they break their hands.

Beterbiev talking about his exercises.


This barbell training is quite impressive. I've seen Judokas do this as well. I've tried doing this with a 10kg dumbbell and it is really fucking hard. But Beterbiev is doing it with a 20kg barbell.


Him explaining his hand/wrist "push up" exercise. I've also seen Bivol do this so I wonder if it's a common exercise among Russian boxers.
 
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