Boxing, Weight Training

h.dio

Question:

Jab training re-visited: Faster, Stronger jab

This has been asked before here. Here's my attempt at strengthening my punches, including my jab.

Besides my regular dose of bag and mitt punching, I take my Tuesdays and Thursdays to work on my punch.

Ex:
Warm-up
2rds mitt
3~5rds punch sparring, sometimes with just jabs
5~7rds of fast or strong bag punching, 30 seconds punch, 30 seconds rest
/after each punching rds, I spend a whole rd doing push-ups. full rest during 30 second break (our timers is set like that)
/first set: 20 jump push-ups, then several 1,2,3 slow push-ups, then hindu pushup to limit, then holding push-up position
/second set: 15 jump push-ups, then height-change pushups using medicine ball to limit, then holding position on ball
/third set: 10 jump push-ups, then 5 reps of regular push-ups, plus holding position, then 5 reps, to limit
/fourth set: 5 jump push-ups, then 5 reps of regular, alternated with holding position rests
/fifth set: regular push-ups, and holding position

we usually finish by the 5th set (in all, 10 rds (punches + push-up rds)).

Then I go for my spring run.

At the end of my training, once every 2 days, I use 1kg or 3kg, 5kg or 5kgx2 dumbells or a partner or my body weight to work on my strength.
Ex:
2rds of 30 second shadow punch (fast) with 1kg or 3kg weight, then no weight shadow punch (fast. forward or upwards) for 30sec. (I noticed the previous answerers were against air punch exercise. However, many Russian boxers use this exercise for something? What?)
I work on my shoulder, bending down my upper body, standing, and raising 5kg weight to the side.
Triceps. Bending forward, raising my arm back straight, or placing my bicep on rope and doing same, following exercise presented here on pponline.
Biceps curls, 1,2,3 slow plus fast 50 reps, circuit style alternated with shoulder or triceps, using 5kg.
Core exercises, holding position push-up position or side lunge.
Quick raise of light weight, letting the weight drop easy, then I raise weight up immediately with momentum, using 5kg. I lay on my back and push-up bench-press style. Or drop down weight over my head then raise to work on forearm.
Different push-ups: one-hand, jump, diamond, height change.
Wrestling style, double leg raise up of partner to compensate for lack of material.
Back raise, I lay on my stomach and rise up, 100 reps, 2 or 3 sets.
Sit ups, on my hands, raising leg. Bicycle. Crunches. Sit ups with partner holding leg, straight up or bringing my elbow to the knee.
Pull-ups, with no weights yet. 10 reps, 4 sets. My pull-up muscles are strangely still weak.

What I'm missing is heavy weights...

My jab is better but is not close to being ideal. Not crisp fast, nor is it banging the bag hard. Two guys in the gym has good jabs but they aren't particularly muscular, nor do they do anything special... Meanwhile, my right hand is pretty strong. I've got a big biceps, big shoulders, okay triceps, but not major forearms, and seem flabby on lower back muscles. Also, I can't do yet do a proper single leg squat using no benches.

What should I do to get a much faster/crisp punch, especially jab?

Am I mainly in need of bigger weights? Or is my lack of pull-up muscle, or lower back muscle the key? Should I just focus on punching the bags harder more often?

Asked by h.dio - 2 answers - 25 weeks 4 days ago