If you want to punch like Mike Tyson or Rumble Johnson, then you’ll need amazing technique and fast twitch muscle fibres.
Fast twitch fibres are extremely powerful and contract at lightning fast speed. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be used to build a foundation of speed and power.
If you want results fast however, these are my tips and favourite exercises…
- – Train movements, not muscles
- – Improve upper body mobility
- – Develop core strength
- – Go easy on heavy bench press*
- – Develop fast twitch muscles with plyometrics
*there’s some evidence that heavy pressing exercises can hinder should mobility, which is bad for boxing.
Band Pulls, help you to initiate and drive with the rotation of the hip on the opposite side of the punch.
Use a weight of around 1kg. Heavy dumbbells intefere with punching mechanics and relaxation before impact.
I usually do 2 rounds of “jab, cross, hook, cross”, x 10, in each stance per day. The first round I emphasise the movement of the opposite hip, and the second round, I emphasise punching through the target – i.e. staying relaxed and driving at the end of the punch.
- Emphasise The opposite Hip
Like band Pulls, you will to emphasise the rotation of the hip on the opposite side of the punching hand
- Punch from the Elbow
this time, throw jab, cross, hook, cross 10 times, but emphasises staying relaxed, then driving through from the elbow
Plyometric lateral press ups
You can use a medicine ball or a BOSU for these lateral plyometric push ups
Band Punches 👊
Bands are great for boxing. They provide progressive resistance, meaning the resistance gets greater as you extend the band. This force pattern is perfect for power exercises.
I like to do hooks and crosses with the bands
Medicine ball passes
Lateral passes to a partner, or into a wall. Great for rotational core power
Medicine ball Slams
Bring the ball above your head with both hands, and slam it into the floor. Make sure the floor is suitable. You can buy specific slam balls for this exercise.
Medicine ball Throw and press Up
Medicine Ball Shot Puts
Remember to build a foundation of core strength, good posture and upper body mobility.
The World’s Greatest Stretch is great for all round mobility
There’s some good shoulder mobility drills and exercises on this video too:
Train movements not muscles
Doing triceps extensions and barbell bench press is likely to hinder not help your boxing.
Plyometrics and Olympic lifts like clean are great for developing fast twitch fibres and power.
Technique and mobility are also paramount
I highly recommend Ramsey Dewey’s YouTube channel for general boxing and martial arts advice – https://www.youtube.com/c/RamseyDewey