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post #1 of 8 (permalink) Old 06-28-2008, 06:10 PM Thread Starter
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Punching Power Workout

Found this article that profiles a workout on how to increase the power and speed of your punches.

Tried it the other day, it's pretty sick actually ..

http://fightpassport.com/?p=70
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post #2 of 8 (permalink) Old 06-30-2008, 02:20 PM
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I'll have to try the smith machine throw. I rarely use the smith Machine anymore unless I'm doing declines. Because I feel that the Smith Machine does some of the work for you since the bar is guided.

I also find shadow boxing in a pool up to your neck and attaching a cable with weight to your ankle and throwing knees is great for power and speed

Thanks for that article
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post #3 of 8 (permalink) Old 06-30-2008, 05:04 PM Thread Starter
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Shadow boxing in the pool is awesome. I did that last night actually. How EXACTLY do you attach the weights to your ankles to work on your knee strikes?

I'd like to try it.
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post #4 of 8 (permalink) Old 06-30-2008, 05:54 PM
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I'm sure almost any gym has an 8 stationer like this one.

I get an ankle attachment, attach it to one of the inner attachments under the pull up bar, bring the adjuster all the way down, attach it to my ankle.

Then I use about 80-100lbs resistance, grab the post on the opposite end and just throw knees.

http://www.fitness909.com/images/Jungle_8_Station.jpg
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post #5 of 8 (permalink) Old 07-19-2008, 03:35 AM
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Yeah, honestly though. Pool, shadowboxing is one of the best. You're cooled down by the pool, and there's always a constant resistance.
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post #6 of 8 (permalink) Old 07-19-2008, 03:27 PM
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Quote:
Originally Posted by KOREA View Post
Yeah, honestly though. Pool, shadowboxing is one of the best. You're cooled down by the pool, and there's always a constant resistance.
I follow the dogma of always wanting to be warm when you do and exercises so have the pool cool you off when you shadow box in the pool has never sat well with me. Even thought that shadow boxing in a pool isn't high impact at all. I've suffered an injury once because I didn't warm up enough, and the aquatic center I train at for swimming always keeps the pool warm.

[SIGPIC][/SIGPIC]
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post #7 of 8 (permalink) Old 07-24-2008, 07:52 PM
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I did that Smith Machine Throw yesterday. I can do 95 with ease for about 20 reps.

We'll see after a month of so if it has made an improvement
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post #8 of 8 (permalink) Old 07-24-2008, 08:06 PM
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When I work on this at 24 hour gym they have Life Form(I think) equipment that is very effective to use for punching and knees. I wish I could recall the exact brand(I'll be at the gym tomorrow so I'll post the exact brand then) but you can use the ones for flyes for standing overhand punches and the one for curls for uppercuts. The machines are super smooth and you can simulate most of the punches you want to do. The best one is one that has two movable "arms" so you can stand in the middle, adjust the levels to what punch you want to work on and do 2 punch combos very smoothly and with resistance. You can also lower the arms down for ankle attachments for knees or do a punch/knee combo.

I'll post the equipment brand but if you have those in your gym they are easy to do, adjust and then gradually work up the resistance while maintaining good form to work on power.

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