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gert101_2000
Question:
How can I improve my punching speed for boxing?
I have a powerful righthand but my left arm is by comparison very slow and weak, so I need training to make it faster.There is enough strength in my right arm to plant a knock-out blow.So I just need to train for more speed in my left arm.Also if someone can help me get a pro fight in the US or UK I will be grateful.I had no pro fight jet and my age (36) makes it imperative that I get some fights stacked up to build some kind of record ASAP.In Namibia there is only really one promotor and he is quite slow.
Asked by gert101_2000 - 4 answers - 16 weeks 2 days ago
scousemouse78
Hello there. To improve punching speed, you need to do two things; improve power and improve technique. Proper technique will make it more efficient a movement therefore a deadly dig.
Power is a combination of force and speed. Therefore, train with weights using heavy weights (3 sets 1-3 reps) nice and slow reps. Straight after one heavy set you follow up with lighter weights at a faster speed.
e.g. 3 reps 100kg nice and slow (Count 1,2,3 up and 1,2 down)
10 reps 70kg rapid, keeping a full range of movement.
PERFORM 3 TIMES
NB the weights were purely an example, do not attempt yourself.
You can also do drills for power and chest movements, like jumping alternate press ups, with a box. Deep press ups with bars. If you have a Smith Machine you can do throwing presses.
Dont forget to condition the rest of your body too, especially your core and legs as your punching power comes from these too.
Ding ding, get to the ring! Good luck
Submitted 16 weeks 1 day ago by scousemouse78jim_transue
It's not complicated to develop speed, but it requires work.
If you're looking for a professional fight, I assume your fitness is good. Fat does not move itself, so the less fat the better. Stronger muscles are faster muscles, so strength training is a must. Really work the shoulders, and remember the forearms! Strong forearms won't really make you fast, but it will make your jab count!
AFTER you have a level of fitness and strength, and assuming you have been practicing proper technique, the best tools for developing a specific technique would be 1) a solid wall and 2) a partner with mitts.
Try breaking down the jab into 3 parts - initial, extension, and retraction.
First, practice the 1st part of the jab(the "initial"), moving your body as quickly as possible. Do this for 1 or 2 minute rounds. Then practice the 3rd part of the jab (the "retraction" from an extended position). This is frequently overlooked. Practice timed rounds as before.
To practice the 2nd part of the jab - the extension of the hand, you will need a partner with mitts - or maybe a bag.
You should never practice for speed in the air. While it can result in hyper extension, I find the real trouble much more subtle and insidious. When punching air, you must use your antagonistic muscles to stop the technique to avoid injury. This trains you to actually fire muscles that SLOW your technique with each strike.
Anyway, from a chambered position, just punch the target as fast as you can, with no special regard for power. Focusing on hitting "hard" generally results in tension, which slows you down.
You can also practice isometrics on the wall by stabilizing yourself with your punching hand against the wall. Push isometrically from a fully chambered, 1/2 extended, and 3/4 extended arm. Do about 30 seconds per position. This increases your strength in each position. Stronger muscles are faster.
I have found these ideas most useful. Naturally, your coach will have to help you determine if you are maintaining proper technique, and to gauge your speed.
Submitted 16 weeks 1 day ago by jim_transuemmprw
I have done martial arts up to national level, alhough I consider myself so I read the above with interest. I also agree with not practising for speed in the air, hence hyper extension.
However what is meant by 'chambered position' and 'Push isometrically' ?
thanks
Submitted 14 weeks 6 days ago by mmprwh.dio
I guess in this case, chambered position just means, keeping that bent of arm. Pushing isometrically would mean to press upon the wall without changing that bent angle of the arm. That's my guess.
Submitted 13 weeks 3 days ago by h.dio