Every person who is fond of martial arts, eventually asks himself such a question. Indeed, the force of impact plays an important role in battles and trains as a separate element.
The impact force develops due to two factors: body mass and speed. The result is mass times speed. Thus, a thin person with low weight (if he has high speed punch) can punch as hard as a heavy bodybuilder. Of course, proper punching technique plays a huge role in mixing these two factors, which involves putting maximum of your weight into the punch.
Basic exercises
— Classic exercise considered "shadow boxing" with weights. You will need two dumbbells. Pick them up by weight so that you have enough for at least a few minutes. This exercise for developing the speed of blows was invented more than a hundred years ago. During such training, try to work in a working rhythm, working out the usual combinations of punches. If, after the exercise, you try punches without dumbbells in your hands, then you will feel the speed and ease with which your fists will fly out.
- When punching, the triceps are mainly involved, deltoid muscles, latissimus dorsi back, pectoralis major and forearm. To develop the strength of these groups perfect exercise are push-ups from the floor. Such workouts will pump the muscles you need, which, together with speed, will give very good results. Push-ups on fists are considered to be the most effective.
- Throws with the ball. Normal is best for you tennis ball. Stand sideways to the wall, and feet shoulder-width apart. It is necessary to make a throw with the hand farthest from the wall, try to invest maximum strength, after the rebound - catch the ball, and continue to throw. The main thing is to do it top speed without slowing down. You will make your strikes fast and agile.
- There is another option with ball throws. But the projectile used here is a little different, it is a heavy big ball that boxers use in their training. It can also be replaced with basketball. You should stand up straight with your feet shoulder-width apart. Raise the ball over your head and throw it on the floor in front of you, catch it on the rebound. This well increases the sharpness, speed and endurance of the muscles you need. This exercise can be done 15-20 times.
- Sometimes in the hall you can see people doing a rather strange exercise. They put the bar from the bar vertically and begin to push it away from themselves with their hands. But for people involved in martial arts, and especially boxing, this is one of the main exercises. Such neck jerks perfectly develop your explosive force. The blow becomes sharp and powerful. You can do such pushes 20-25 times for each hand.
Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout punch is necessary not only professional boxers but also to the common man. In this case, much depends on physical fitness. Exist different ways how to increase punching power. During the attack involved various groups muscles, so you need to know how to properly prepare them all.
How to increase punching power
The following types of muscles affect the degree of damage:
Large chest;
Three-headed humeral;
Wide dorsal;
deltoid;
Musculature of the forearm.
How to make arm muscles stronger
You can strengthen them when doing regular push-ups from the floor. If the trainee can do this 100 times, the impact force will be 2 times greater. The load of a certain muscle group depends on the position in which the hands will be.
Exercise options:
The first option: regular push-ups, hands are at shoulder level. It is performed slowly, with a pace of 20 presses per minute.
The second option: the hands are located together at the level of the abdomen, the body is directed forward.
The third option: place your hands more than shoulder width, perform bench presses.
How to increase kicking power
Since the mass of the leg exceeds the weight of the arm, it is capable of inflicting more serious damage to the opponent. However, for this it is not enough to work out a clear technique, physical training must be appropriate. The question arises: "How to increase the power of kicking?" To do this, you need to train separately. Compliance with the trajectory of the attack allows you to make the damage as effective as possible, since the blow is delivered along the shortest path, taking into account the laws of physics.
There are different exercises that can make a powerful kick attack:
1. Leg raises. The exercise is very difficult, but effective. Strengthens the muscles of the thighs and abdomen. To perform it, you need to stand at a distance of 60 cm from the chair, then smoothly execute the trajectory of the impact and fix the leg in the final position for 2-4 seconds (the more, the better). After that, put your foot on the back of the chair. Run 2-3 approaches.
2. Practice with simulators. Performing leg presses helps increase endurance and muscle strength. You can also do squats.
How to increase punching and kicking speed
Gym workouts increase strength. However, enlarged muscles have more weight, therefore, according to the laws of physics, the speed of striking is lost. To prevent this, it is necessary to simultaneously develop the ability of muscles to inflict damage not only powerfully, but also as quickly as possible. To develop hands, the following exercises should be performed:
1. Speed push-ups. To do this, you need to perform the presses as quickly as possible.
2. You can speed up the attack with your hands by doing claps from the prone position. It is necessary to do push-ups and from lower position push off the floor with your hands so that you can have time to clap in front of you.
3. Initial posture: emphasis lying on the fists, hands are at the level of the solar plexus. Do presses as quickly as possible and many times.
To increase the speed of kicking, there are other exercises:
1. Jumping. It is necessary to perform a squat and from the bottom position make the jump as high as possible.
2. Kicking with weights (0.5-3kg). It follows for a certain time of the fight (3-5 minutes) with the observance of the pace to constantly strike with the foot at certain levels. For beginners, the rhythm may be, for example, 1 beat in 3 seconds. It is important to observe it, then not only the speed of impact will increase, but also endurance, strength.
3. Jumping on an obstacle. You need to sit down a bit and perform a jump on some surface. Perform until your legs get tired. Such an exercise effectively develops the speed of impact.
A quick and strong punch is the basic skill needed to become a good boxer. Mastering such a blow begins with improving the physical form and learning how to execute the blow in such a way that not only the hand, but the whole body serves as a source of strength. By learning how to properly aim and shoot within striking distance, you can give your punches more speed, and by using training techniques that help you instantly increase muscle mass you can build up strength. If you're ready to take your punching skill to the next level, then move on to the first step.
Steps
Work on the physical form
- When practicing punching, pay attention to your hips. Rotate them quickly and forcefully in the direction of the target, as if you were going to hit it with your hips instead of your fist. This will help you develop the strength needed to be strong and quick strike.
- During the rotation, you should not have to lean forward or try to reach the target. If you have to reach for a target in order to hit it, you will lose power.
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Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your hand forward to easily reach the person you are hitting. As long as your hand doesn't move, keep it relaxed, and then close it into a fist to make it hit hard.
- When making a fist, squeeze all four fingers except the thumb and wrap them last. Check to thumb was bent behind, otherwise he will get under your blow.
- Pre-bandaging your hand will allow you to avoid injury and make the blow stronger.
- Don't plan on punching before you punch, or your opponent will figure out your plan before you try to punch. This is called "wiring" and results in lost matches.
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Make contact and exhale. After making contact with the target, exhale. It will probably take some practice for you to be able to time your breath so that you exhale with each beat, but getting into the right breathing rhythm is worth the effort. Inhale before the blow and exhale at the moment of its application, putting every particle of your energy into the blow.
- After landing a blow, jump back to the starting position to prepare for the next blow.
- Remember to pull your chin in to be ready for a counter-punch if one comes.
Increase in speed and strength
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When striking with your fist, consider the distance. You should only execute a punch if you are at the ideal distance to deliver it with maximum force. This means being close enough to hit without deflecting or leaning forward. You should be able to deliver with your arm outstretched, but not too outstretched.
- If you have to lean forward to execute a punch, much of the power of your punch will be lost.
- Practice on the bag until you understand how far you need to stand from the target during the punch. This distance depends on the length of your arm and your range of motion.
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Move your whole body. The importance of using your entire body, not just your arm, to strike cannot be overemphasized. Even if you can move your arm quickly, without rotating your whole body, your punch by moving just your arm will be less powerful.
- Using the muscles in your legs will allow you to develop power and speed when you strike. Leg muscles are the largest and strong muscles bodies, and they must stand behind every punch.
- Remember not to take your feet off the floor during the kick, as this knocks you off balance and takes away some of your strength. Keep your feet fast, but keep them close to the floor.
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Hit from different angles. In combat, you won't hit the same way every time. Learn to determine which type of punch will be the strongest in any given situation. To improve your fighting prowess, work on mastering punches from the following basic angles:
Choose the right moment. Because distance is important when you want to hit with the most power, it's important to understand that not every punch will be the strongest. If you are a little out of the optimal distance, then the blow will be a little weaker due to the fact that you will try to get into the correct position for more powerful blow. good moment to deliver the strongest blow occurs when the following conditions are met:
- If your opponent is in the process of striking, as he will be less focused on what you are doing.
- If he lost his vigilance. You can create this situation by throwing unrhythmic strikes or attacking from unexpected angles.
- If he is stunned by the previous blow. To prepare for a powerful right cross, try starting with a quick jab.
Training to improve punching
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Practice hitting slowly. The strongest punches are not really the fastest. Your arm can move faster than the rest of your body, so waiting for your body to catch up with your arm slows you down. Even though a strong punch is usually slow, there will be times when you have just the right amount of time to land a slow but exceptionally powerful punch. It is worth practicing to strike at a slow pace so that you can feel the power that comes when you give your body time to support your fist.
- In training, try hitting twice as slowly. Force yourself to slow down and focus on using your leg and core muscles to maximize your punching power.
- When you hit at full speed, don't forget where the power comes from to hit. While you won't be hitting at half your usual speed in the ring, you can still focus on using your legs and core to generate the most power possible.
ADVICE OF THE SPECIALIST
Krav Maga instructor
Asher Smiley is the owner and head instructor of Krav Maga Revolution in Petaluma, California. Studied at different countries with the best Krav Maga instructors. In 2017, he completed training at the KAPAP Combat Krav Maga International Federation, which consisted of a 7-day tactical seminar and an 8-day CKMI instructor course.
Krav Maga instructor
To learn correct position, avoid training with an expander tape. When you use an expander, you are not technically able to right hit fist. This is how you build muscle, but that's a slightly different story. You are not hitting as accurately as you might think.
Train on a pneumatic bag. Speed is just as important as strength - if you're too slow, your opponent will have time to throw a lot more punches. Train with a pneumatic bag and pay attention to how fast your hands move. Stick to proper training form and don't forget to take your thumb away from your knuckles as you hit.
Do strength training. A little strength training great way keep the body in best form, but it alone will not make you a stronger or faster boxer. You need to train your muscles for punches, hitting rather than lifting weights. Therefore, a great idea would be the mode strength training, which strengthens your legs and core in order to strike with maximum force.
Do cardio. The best types of cardio you need to get the necessary good boxer forms are swimming and jumping rope. When you need to take a break from regular exercise, consider these types of loads as an alternative. Running, cycling, and other types of cardio are helpful, but they don't provide the strength gains that purposefully help your body hit hard in the boxing ring.
Take the right stance. For good hit with a fist, the position of the feet and legs is of great importance, since such a blow requires the work of the whole body. Position your feet slightly wider than shoulder-width apart so that you can easily turn towards your target and direct your weight behind the punch.
Don't take your eyes off the target. Your concentration should not leave the target. Never close your eyes or look away; in order to aim correctly and execute the strike with power and accuracy, stay focused. Slightly retract the chin so that during the blow it is protected by the striking hand.
Generate strength through your hips and core. Starting the punch, rotate your hips and body in the direction of the target. Try to position yourself so that the rotation is as full as possible, even if you are very close to the target. Your punch will be stronger if you can turn all the way instead of just shifting slightly. When you strike, you should really feel the weight of your body.
In order for the blow to become more powerful, you need to understand how its strength is formed:
- technique, impact trajectory;
- speed;
- body mass.
Technique setting
It is the technique of striking, in the first place, that affects their strength. If you want to succeed in this, then you need to contact a coach who can explain to you what trajectory the arm or leg should follow, when it is worth tensing or relaxing the fist as much as possible, how the body should behave at the moment of impact. Let's take a look at some of the points below.
Feet
- Should be slightly wider than shoulder width.
- The heel goes up first.
- When hitting, the foot must be turned in the direction of the movement of the hand.
- On impact right hand the left foot is in place, and the right heel rises and vice versa.
- The knees should be slightly bent and the weight of the body should be carried forward.
- Turn your hips towards the opponent at the same time as you strike.
- Full movement of the body upon impact, with a close ejection of the arm, is more effective.
- Never reach forward, turn your torso sharply.
- When swinging, do not take your hand back, so you can be easily exposed.
- The fist must be compressed as much as possible upon impact.
- Exhale with each beat.
All of the above requirements must be met at the same time.
Technique can be improved throughout life, from which the blows will become stronger. Pay attention to this component as the main one.
Develop strength, speed and explosive energy
Kicking the ball
Find a free space to do this exercise. Try to find a heavy ball that boxers use in training. If not, use basketball.
Initial position: feet shoulder width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after the bounce. Repeat the exercise at least 15 times.
If you live in an apartment, then it is better to refuse this exercise, otherwise you can break the ceiling of the neighbors.
Jump Squats
Initial position: stand up straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are in line with your hips. Jump as high as you can while raising your arms. Repeat jumps until you run out of strength (for best effect you can take dumbbells in your hands).
As for the upper body, here the triceps, back muscles and shoulders play a big role for a powerful blow.
Pull-ups
When pulling up, your arms should be held slightly wider than your shoulders. If desired, you can hang on the weight belt. Try to pull yourself up as many times as possible.
Push ups
Try to keep your hands as close to each other as possible. Don't arch your back, keep it straight. Push-ups develop triceps, back and chest muscles. The bench press "works" on the same principle. To strengthen your wrist, try push-ups on your fists.
Reverse push-ups
Find a bench, stand with your back to it, lean on your palms, crouching slightly. Start going down and up on your hands. Do three sets of twenty reps.
Kettlebell lift forward
Spread your legs to your sides. Grab the kettlebell with one hand and hold it between your legs with your arm extended. Bend your legs slightly at the knees. Sharply jerk the kettlebell forward, to a level of 90 degrees in relation to the body. At the highest point, the back should be straight. Repeat up to eight kettlebell raises with one arm. Then change your hand. You should feel tension in your muscles.
jerk
The exercise is similar to the previous one, with the only difference that the weight is now raised above the head. Change hands after 8-12 repetitions.
Snatch with push
Place the kettlebell between your legs. Place your hand on top of her with your hips back. Rush up sharply, placing your hand so that you throw the kettlebell over your shoulders. Now use the push to lift it above your head. Return to initial position. Do ten kettlebell lifts with one hand.
Lifting the kettlebell up from a seated position
Throw the kettlebell over your shoulder, squatting down. left hand push forward, it will help to keep balance. Lift the weight up. Wait a second, then do the second lift. Change your hand. Make sure that the calves and buttocks are in tension.
Lifting a kettlebell from a lying position
Lie on your back, take a kettlebell in one hand and lift it up. The hand must always be in a vertical position. From this position, you need to try to get up. Bend one leg first, then the other. You can help with your free hand. Do the exercise about ten times.
Push of two kettlebells
Throw two weights over your shoulders. Inhale, then, with a jerk, raise both weights above your head. Lower them slowly. The press during the exercise should be tense.
Other options for developing impact strength
- Use regularly carpal expander. Buy the hardest projectile and work alternately, with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and more powerful.
- Jump rope every day with your hips high. Try to reach with your knees chest.
- No less effective exercises with a sledgehammer. Take a tool (this is best done near the garage) and start hitting unnecessary tires. During the exercise, it is precisely those muscles that are involved in striking that are activated.
- Ask a partner to help you. It is necessary to work on the "paws". Hit as if the target is a few centimeters further than the paw. Try to somehow pierce the projectile through and through. This exercise will help you not to lose speed and hit the enemy harder.
- The most effective strikes are those that you do not expect at all. You need to strike unexpectedly so that the enemy does not have time to react. The exercise "shadow boxing" will help to develop speed and sharpness. Do this exercise every day for at least ten minutes. Additionally, dumbbells of 1-2 kg can be added to the hands.
- You can use a rubber band or cut straight pieces from a car tire. Tie one end of the material to a wall or something that is securely fastened. Take the other end in your hand and strike, resisting the back pressure of the elastic.
- To develop an explosive strike, you can do push-ups on your fists and palms with a lift off the floor. Three sets of ten repetitions are enough.
- To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 hits before the feet touch the floor.
All of these exercises help develop the power of impact, make the muscles and tendons of the hands stronger, as well as more resilient. With regular implementation, the result will be noticeable in a week.
A strong blow is necessary, but it should only be used for defense. Always be aware of the consequences that may arise.
The Importance of Hitting Accuracy
No matter how strong your blows are, if they are applied to protected places, there will be little sense from them. It is important to hit in vulnerable places. From an anatomical point of view, a knockout is a critical load on the cerebellum. An impulse from the central nervous system turns off the body. Direct impact on this center of the brain is carried out by a blow to:
- jaw;
- temple;
- occipital part of the head.
In addition to the head, there are other vulnerabilities, the impact on which can demoralize the opponent. A powerful attack on such zones interrupts the normal functioning of the body, depriving the enemy of consciousness and capacity:
- liver- "depot" of blood and blows to this area cause spasm, suffocation and loss of consciousness;
- solar plexus - a large bundle of nerves, an accurate hit guarantees a temporary cessation of breathing and makes it impossible to act;
- under the heart a powerful penetrating effect with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
- lower abdomen and groin- no comments.
The knockout threshold for each person is individual, but it is known that already a blow with a force of 150 kg can turn off the opponent if it is done pointwise and suddenly. And for the lower part of the jaw is enough - 15 kg! In classic boxing, they teach to hit according to the following vulnerabilities on the human body:
In boxing, fights are most often won by technique and intelligence, not by brute force and power. However, some boxers are so physically strong that it doesn't matter what plan their opponent chooses to fight. In the end, power plays a decisive role.
With the kind of strength that some boxers have, the gap between technically sound science and good old-fashioned scuffle is closing in the ring. We have seen this many times. The killing power of a blow is an amazing thing. It provides incredibly exciting fights, where the spirit of knockout is literally in the air. Ordinary fans come to boxing to see thunder and lightning, not technical finesse.
However, not everyone has such a punch. Some boxers simply don't have this unique attribute. Although knockout power is largely a physical gift, it cannot be said that punching power cannot be trained in any way, at least a little.
Want to turn your arms into heavy artillery? Here are some exercises to help you with this.
1. Medicine ball throw
The medicine ball has long been used in boxing to increase punching power, and there are at least two ways to throw it.
First. You can lie on your back and take a very heavy medicine ball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from the chest. Catch the ball with both hands and repeat.
Second. Take a medium weight ball and take fighting stance. With one hand, take the ball in the palm of your hand and push it forward as hard as you can. You can throw the ball against the wall or have a partner throw it back to you. Throw as if you were throwing a punch.
Both methods train the explosive power of your arms. It is important to throw a medicine ball with the largest explosion. Do these exercises regularly and you will surely notice an increase in punching power in the near future.
2. Plyometric push-ups
Plyometric training, also known as "jumping training", is an exercise in which the muscles exert maximum effort in short bursts. The goal is not only to increase power, but also speed.
Plyometric push-ups are one of the most underrated exercises that help increase your punching power. Start by getting into a standard push-up position. Lower yourself down as usual, but as you extend your arms, explode so that your arms are off the floor. This exercise trains the strength of the arms, shoulders and chest - all those parts of the body that are responsible for a strong blow.
You can also vary the exercise a bit by clapping your hands in the air or clapping your chest. Be sure to keep your torso and legs straight. If you still lack strength, then you can perform such push-ups, touching the floor with your knees.
This does wonders for your explosiveness, which is then displayed in the ring.
3. Work on a heavy bag
One of the most important tools in the gym for increasing punching power is the heavy bag. On this projectile you can practice applying your most strong blows on an inanimate target.
Work approximately according to the following schedule: 3 minutes of work, 1 minute of rest. Divide the work into cycles of 10-15 seconds. For 10-15 seconds, try to hit as hard as possible, hitting the bag with a series of crosses, hooks and uppercuts. Then 10-15 seconds active rest which includes light jabs and footwork.
Make sure you pay close attention to technique, as proper technique will ensure you hit with optimum power.
The legendary boxer who spent a lot of time working on a heavy bag was Roberto Duran, known by the nickname "Stone Fists".
4. Shadowboxing
Believe it or not, shadow boxing is one of the the best exercises to train your punching power as this ensures that you are focused on technique and correct execution of punches, completely forgetting about punching power.
One of the main pitfalls in boxing training is that boxers tend to blindly focus on increasing punching power rather than learning the technique behind it. Shadow boxing helps train correct technique, which in turn helps to train the force of impact.
Make shadow boxing an important part of your training. Ideally, you should dedicate 3-5 rounds to this each time. Stand in front of a mirror and shadowbox, paying close attention to technique and how you throw punches. It will be best if a coach or a friend checks on you and makes adjustments if necessary.
As you become more technically savvy, your punching power also increases. In addition, shadow boxing develops defense, head movement and footwork.
