The Science of Developing Punching Power
Surprisingly few boxing coaches and trainers know the most effective ways to develop this power beyond hitting a heavy bag. Lifting weights is an obvious solution, but often the strength developed from heavy bench pressing doesn’t translate into knockout power. 1 – One reason for disappointing results with strength training to improve punching power is a lack of understanding of the concept of sport specificity. Using bands in simulated punching movements is a terrible idea, invented/promoted by people who have no clue on how to train. Bands provide the most tension at the end of a movement, and as such they will affect coordination patterns. More precisely, the bands decelerate the arms towards the end of a movement rather than the biceps; when the fighter goes back to trying to punch without the bands, often they decelerate too late or too early. Decelerating too late cause harmful hyperextension of the elbow, and decelerating too early reduces punching power, and give the o...