Increasing the speed of a punch

Bigger Stronger Leaner Competitive Bodybuilding
1

I was thinking about this an hour ago and have thought of the following things that might help increase the speed of a punch:

  • Speed bench
  • An appropriate strength base for the horizontal plane of the upper back
    (So that deceleration can happen)
  • Strong rotational strength
  • Explosive leg movement (from jump squats/speed squats)

Now, I am probably missing out on some other aspects, so fill me in!

Also, I am wondering if it’s smart to do “speed rotational” work? I mean, a speed bent press would be quite awkward…

2

Trunk strength. Kinetic chaining from the hips through the core. Power and speed comes from the rotation.

3

[quote]Now, I am probably missing out on some other aspects, so fill me in!
[/quote]

Yes, you are missing the ONE thing that is important in improving your punching power/speed: technique. So, you need to work to improve technique.

Heavy bag work, sparring - basically, “sport specificity” training: to improve your punch, you punch. Alot.

4

Patricia and LoneLoboare absolutley correct, Grasshopper, you need not look any further

5

Doh!

Thanks for that Patricia. I forgot to list that down. I already do a ton of heavy bag work, but still look pretty slow.

  • Drop body fat might be another one I should have thrown in (for the fatties out there) :slight_smile:
6

“I used to break those punching machines that they have in bars”

7

Include relaxing while throwing the punch as part of good technique. IF you’re too tense when you throw it, you cut the speed. Arm should be loose then tense just before impact.

8

What muscles are used during the punch? What muscles are the stabilizers and nuetralizers?

9

Ah, groove. Forgot about that one. LOL

10

Ballistic pushups are very good for increasing speed. Plyos with med balls are also good. Chest passes with a partner.
Also try overspeed training though some might debate this. Try some flex bands, attach one end to a fixed object and one to your wrist. Pull back your arm and let fly! It will get your arm used to accelerating your fist at higher velocities.
DON’T use it to resist the punch this will train you to push punch, not conducive to speed development.
Some sort of oblique trunk twisting work would definitely help, russian twists, medball harness twists.
I also like oly lifts though some might say they work too much in the vertical plane which would be good for uppercuts, but I really feel they add to my speed in all punches.
Obviously technique and drilling the skill you wish to improve will help the most.
Don’t concentrate on power, just speed aim to keep it light. You will be hitting hard it just won’t feel like it. The advice to keep it relaxed is very important.
You mention yourself that good antagonist muscle strength is important but so is the development of speed in those muscles. Train the rear delts most people don’t. Aim to pull the punch back to the guard even faster than you fire it out. This is good defensively too.
Above all do every punch with emphasis on speed!! Never throw a lax punch.

11

you should get the book “warrior speed”
it deals with the issue of speed from alot of different vantage points.

12

Full contact twists.
Punching.
Clean and snatch pulls.
Squats.

13

I box/kickbox/grapple and sometimes hang a rope from the ceiling and throw combinations at it. Because you can’t throw with alot of force your speed and accuracy will increase.

14

hello
i believe there is an upper limit to how fast a human can move but there are things that contribute to the speed of a punch other than muscles. timimg ,perception ,the target area ,and situations all come into play . if all you want is to win a speed contest than fine but if your training a punch to hit someone with than these are things to consider.
if you initiate your attack before the opponent has the time to react than you are less likely to be countered. if you pick up on cues from your opponent than you can also be percieved as faster .
i can bet you that if you spent the time sparing and training technique first than your efforts will be better off . of course supplemental weight training will help but its just one of a plethera of factors that come into play.
some of the best advice i can give is to strike first without warning when you picked up the idea that the situation has become untenable ,than flea to safety

15

Here is a response from an elitefts qna by Tom Myslinski

Shane,

The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum.

Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn’t effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation).

I recommend:

1- Training for relative body strength, you don’t need hypertrophy. The success of your other regimes depend upon this.

2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance).

3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction).

4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB’s, weighted gloves, or mini-bands, in various positions.

5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength.

And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast"

Enjoy

16

Sweet, I never expected to see so much advice on this, especially with the quick blurb on fight tactics (which I am not intending to do… but it helps :slight_smile: )

Thanks everyone

17

in a very old mens fitness article they interviewed the golden boy of boxing (well he was then), and he attributed plyometric pushups for his hand speed among other things.

18

I havent read all of the replies yet cause im in a bit of a rush so if this has already been said i apologise…

some people that punch fast in fights are not actually that fast at punching… they have incredible timing, anticipation, and deception… ie have the punch half way to your face before you know theyve moved their arm…

for this getting in the ring is the best thing to do…
the next best thing to do is watch boxing, live videos everything and study peoples movements… you will be suprised what people do, to make them quicker then they really are…

as for the actual speed of movement technique work is king… then the plyo pushup type stuff that has already been mentioned…

okay gotta go

chris

19

Hey guys I participate in some amateur boxing and i have found plyo push ups with the whole body leaving the ground, explosive standing med ball twists and speed technique in front of a mirror ( no more than 30 sec at a time) very helpfull

20

get born with a fast CNS :slight_smile: