Disclosure: This post contains affiliate links. Meaning if you click on a link and make a purchase, I'll earn a small commission at no extra cost to you.
Years ago, I wanted to learn how to increase my punching power because I used to spar with this heavy-handed guy at my boxing gym.
Every time, the coach would pair us together and for a few rounds, we’d go all out trying to take each other’s head off.
Now I’m not gonna lie…
…I was ALWAYS glad when it was over.
Anyway…
Even though we sparred all the time, this guy had never really landed any money-making shots.
But I knew that if he ever caught me clean…
…I’d be out for the count.
Now I don’t remember how it happened.
But what I do remember is lying flat on the canvas…
…Gumshield hanging out my mouth.
I found out later that I got caught with a stinging left hook that sent me halfway to hell and back.
And it’s the first (and last) time I’ve been knocked down in the ring.
Table of Contents
How To Increase Punching Power
Now I’ve always believed that most of your punching power comes from natural ability.
You might think otherwise but from personal experience…
…there’s only so much you can do to increase your punching power before you reach your genetic potential.
Harsh?
Maybe.
But I’d rather be honest than promise you’ll be hitting like Big George Forman in a matter of weeks.
But what I can promise (if you follow my advice), Is that I’m gonna help you reach your genetic potential in the QUICKEST way I can…
WATCH VIDEO: Discover How To Train Like A Top MMA Fighter And Develop The Strength, Power, & Athleticism Of UFC’s Most Elite
(Video will open in a new window)
Cracking The Whip
When you hit something…
…a heavy bag
…focus mitts
…your best friend’s cat.
What’s your end goal?
For me, it’s generating the greatest amount of force at the precise moment I strike the target.
Most trainers or coaches will tell you that the power is driven from your legs…
…through your core
…then into your fist.
And while this IS true…
…there’s a bit more to it than that.
The best way to explain it would be to compare it to cracking a whip.
See when you crack a whip.
The force transferred depends on the ability to crack the whip at exactly the right moment before reaching the target.
The result…
A deadly strike at the point of impact.
And guess what?
Punching’s no different.
If you can learn how to snap out a punch with the same kind of action as if you were cracking a whip.
You’re gonna hit a lot harder.
The Mechanics Of Throwing A Powerful Punch
Now the mechanics of you delivering this kind of punch come down to 3 things.
They are…
…explosive strength
…maximum strength
…and distance control
Each one has its way of contributing to some of the hardest hitters on the planet.
But if you can develop these skills…
…You’ll have the power to put an elephant to sleep with a single knockout blow.
Explosive Strength
The easiest definition of explosive strength. And this was quoted on strength and conditioning coach Ross Enamait website simply states…
“Explosive strength is the ability to produce maximum force in minimal time. Strong people do not necessarily possess explosive strength”
Source: http://rosstraining.com/blog/strength-training-for-fighters/
So, how do you do this?
Well, the best way to increase your explosive strength is by using plyometric/explosive exercises.
What I mean is you want to mimic the explosive action needed to punch, by teaching your muscle to react explosively.
Exercises like…
…Explosive Pushups
…Medicine ball slams
…Burpees
…Sprints
These are ALL examples of exercises you can use to develop explosive power that can transfer into punching power.
Maximum Strength
This is defined as…
“The ability to produce maximum force under voluntary effort”
Basically, it means lifting heavy ass loads with as much effort as you can.
Free weights, body weight, the training tool doesn’t matter.
As long as your exerting maximum force. Your body will react and adapt.
A few exercises you can use for maximum strength are…
…Deadlifts
…Dumbbell Floor Press
…Barbell Push Press
Remember the aim here is not to increase your muscle size.
It’s to increase raw brute strength capable of delivering the most force.
To fully benefit, you need to pick an exercise that you can’t do more than 5 reps of.
Mix this with explosive strength training, and you’re on to a winner.
Distance Control
Most people ignore this one.
But controlling the distance between you and the target is the single best way to make or break a punch.
If you’re too close you don’t have the time to generate enough explosiveness before hitting the target.
Too far away, and you won’t push through the target.
So, what you need to do is be in a position where your arm is just short of being straight at the point of impact.
A way to practice this is to do 2 things…
…Heavy bag work
…Shadowboxing
Both complement each other really well.
I’ve had times where I’ve neglected one or the other and I’ve ended up missing out on a certain element I needed to maintain the power in my punch.
Obviously hitting the heavy bag is a must because you need some sort of external resistance to train your muscles to deliver maximum force.
Shadowboxing, is important because it lets you work on your explosiveness and speed.
I’ve found that if I only work the heavy bag. After a while I tend to move closer to the target.
What happens then is I start throwing shorter punches which then has a knock-on effect at the end of my punch.
Over time I started to figure out where I was going wrong so now when I’m training, I’ll always warm up with 3-5 rounds of shadowboxing…
…followed by 10-12 rounds on the heavy bag.
I sometimes change things up depending on how I’m feeling but I always make time for both.
Quick tip…
Whatever you do, don’t lock your elbows out when hitting the bag.
If your arms straight and your elbows locked out.
The resistance from the bag or whatever it is your hitting can send a nasty shockwave up your arm.
I’ve put myself out of action doing this on more than one occasion so just be careful.
How To Train To Increase Punching Power
The explosive and maximum strength exercises I showed you above should play some part in your routine.
I could give you a few workouts to get you started but to be honest, you’ll benefit a lot more from a structured program.
So, if you’re serious about getting stronger and hitting harder.
I’d recommend getting the Official Fight Ready Program
If you do, you’ll get access to 100’s of both explosive and maximum strength workouts used by some of the world’s top UFC fighters.
And what’s more…
If you join using THIS LINK or any other link on this page. I’ll also throw in my collection of online training guides worth over $100.
This includes…
…HIIT to Fit
…Functional Strength
…Kettlebell Transformation
Just send me a snapshot of your receipt (or photo proof) that you joined the Fight Ready Program via my contact page or email me at dan@un-ripped.com
And I’ll send you everything below direct to your email address ASAP.
Pretty sweet right?
So anyway, now that’s out of the way, here are some other things you can do to increase your punching power.
So here goes…
Throw Shots With Bad Intentions
Take a look at some of the hardest hitters on the planet.
Mike Tyson in his prime for instance.
Whenever he threw a shot, he wasn’t trying to tickle you with a feather duster.
He wanted to cause some damage.
So, when you working the heavy bag (or shadowboxing), you’ve got to push yourself beyond your limit.
If you’re staying at a comfortable pace, your body has no reason to adapt.
But if you start training yourself to throw punches with bad intentions.
Your increased work rate will have a natural carryover to your ability to hit harder.
The 10X10 Drill
Another thing you can do to increase your power is to throw multiple strikes with the same hand.
So, for instance, if you throw 10 jabs in quick succession (with bad intentions)…
…your body will eventually start building up enough explosive strength to strike hard and fast over and over again.
So, what I like to do is something called the 10×10 drill.
It’s simple…
Just pick a single punch.
A jab, cross, left hook, right hook, etc…
Then throw that single punch (with bad intentions) on the heavy bag 10 times.
Rest for 10-15 seconds and throw another 10 single punches of the same shot.
Repeat for 10 sets for a total of 100 single shots punches.
If you’ve done it right then your arm should feel pretty dead afterward.
What you’ll notice though is that once your arms recovered. You’ll be able to throw that specific shot a lot harder than you used to.
Then it’s just a case of repeating the drill for other single-shot types and practicing.
Try it and let me know what you think…
Increase The Resistance
So, you probably know that when you lift weights, the only way to get stronger is by either increasing your reps…
…or increasing the weight of your chosen exercise.
Well, training to increase your punching power isn’t any different.
But now, you need to increase the weight of the bag and not the weight of the barbell.
When you do, the extra weight of the bag acts as an increased form of resistance whenever you strike.
This makes every punch you throw harder to execute.
Which does what?
Forces your body to adapt to the increased workload.
Wrapping Things Up
If your gonna take anything away from this post let it be this…
The body rewards hard work.
It doesn’t matter if it’s in the weight room, the boxing gym, or even running a 10k.
If you train with intent and purpose your body will adjust to suit.
So, work smart, work hard, and I’ll see you in the next post.
WATCH VIDEO: Discover How To Train Like A Top MMA Fighter And Develop The Strength, Power, & Athleticism Of UFC’s Most Elite
(Video will open in a new window)
