Do Legs generate punching power ? like swats exercise or calves.... - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 05-06-2011, 07:28 AM   #1 (permalink)
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Do Legs generate punching power ? like swats exercise or calves....

is it real that the more that you train on your legs the more power gets generated in your punches ? if yes tell me the right exercises to do !!!
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Old 05-06-2011, 12:40 PM   #2 (permalink)
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It's core that gives the power, so leg work like squatting will favour your core thus punching power.
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Old 05-06-2011, 02:20 PM   #3 (permalink)
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Definitely working squats, and deadlifts help with power. My training partner, who can describe this much better than I mind you, has some of the frikkin strongest rotational punches (hooks mostly) I have ever encountered. My hand will go numb momentarily through focus mitts. He attributes this to his development of his legs and core through those exercises.
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Old 05-06-2011, 09:34 PM   #4 (permalink)
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Strength training your legs does increase punching power.

All of the following assumes you have access to some kind of strength training equipment, preferably barbells and heavy ass weights.

You're going to want to do:
1) Squats. I'd suggest doing front squats with a proper clean grip over back squats, but do whatever is more comfortable. The two different kinds of squats work different muscles, but it's not that big of a difference that you should sweat, especially if you've never trained legs/squatted at all.
2) Deadlifts. Pull conventional, or use sumo stance, whichever feels better for you. I'd stay away from stiff legged deadlifts and good mornings for the time being.
3) Lunges. I prefer walking lunges because they seem to have a better "stretch" than other kinds of lunges, but do lunges however you want. You don't really have to do them, but they're a really good strength training tool that I like to incorporate for a number of reasons.

Squats and deadlifts you'll want to keep reps per set low, with heavy weights. For example, you might do 6-10 sets of 3 reps. For lunges I like to go medium weight, medium reps. For example, 3-4 sets of 20 reps (10 reps per leg).

A lot of power comes from your core, and the fact is is that when you work out your lower body through heavy compound movements, you work your core as well. This is because your core needs to be strong and brace itself, otherwise the weight will pull your torso over and dangerously round your back out.

Power in a good punch starts at ground level. You almost "push off" the ground with your legs to start the development of power, and it travels up through the rest of the body from there.

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Old 05-06-2011, 09:59 PM   #5 (permalink)
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Originally Posted by smxweekly View Post
is it real that the more that you train on your legs the more power gets generated in your punches ? if yes tell me the right exercises to do !!!
Like others said, you know why Pitchers in baseball run twice as many laps as anyone else on the team?!

Its because the stronger there legs the more they can put power into there throw, and of coarse A LOT of hips are put into it too thats why you see them lift there leg and twist all the way back.
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Old 10-08-2011, 02:08 AM   #6 (permalink)
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I have seen several fights where a guy will punch another guy several times and the guy won't fall. Then there is other fight where a guy hits another guy and itís like he put him to sleep. Also I have seen some people with muscles and they donít knock out people.
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Old 10-12-2011, 03:56 AM   #7 (permalink)
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Originally Posted by smxweekly View Post
is it real that the more that you train on your legs the more power gets generated in your punches ? if yes tell me the right exercises to do !!!
Increasing your leg strength has some effect on your punching strength, but not a great deal. Punching has a greater effect on punching strength. The more you punch the better you become at punching- efficiency, strength, speed, etc. There's also a commonly held belief that some people are born with knock-out power, others aren't. According to that belief you can develop power but not as much as someone who has natural punching power.


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Originally Posted by Machida Karate View Post
Like others said, you know why Pitchers in baseball run twice as many laps as anyone else on the team?!

Its because the stronger there legs the more they can put power into there throw, and of coarse A LOT of hips are put into it too thats why you see them lift there leg and twist all the way back.
Running doesn't improve leg strength, it actually has the opposite effect. The more you run the more efficient those muscles become, diminishing strength and size but also decreasing the requirements those muscles have to function allowing you to run longer distances. Also, running does not increase rotational strength or hip strength. A pitcher derives minimal force from the transfer of kinetic energy from the legs. The majority is derived from the torso and shoulder.

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Originally Posted by lanelle View Post
I have seen several fights where a guy will punch another guy several times and the guy won't fall. Then there is other fight where a guy hits another guy and itís like he put him to sleep. Also I have seen some people with muscles and they donít knock out people.
This goes back to the idea that some people are born with punching power and others aren't.
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