Everytime i punch a heavy bag i feel like my punch has very little power.. Ive already looked up correct stances, but im beginning to think I have weak wrists.. Im confused!
Can you please give me some advice to make my punch stronger? Can you please give me some advice to make my punch stronger, Or maybe some workouts that you think would help me? It might be to do with your punching technique. Are you wrapping up your hands and punching with straight wrists? Do you have a pair of gloves that fit snugly? But yes, straight wrists and relaxing while punching might help. Brandon, work on shadowboxing.
Develop your form and technique by hitting the air. When you punch, try to explode down into the ground instead of pushing the bag.
Can you plz tell me how i can build some oblique as they are thinner and smaller than hips it looks like a girl but not too bad can u give me some excersices that will help my obliques to get bigger and level them up with the hips. I do side push ups while leaning against the table which stretches my obliques but what do u recommend. Also my back of legs, calves are weak. Can u giv some excercises that will enhance them faster plz. I heard u dont like weight resistance, am i allowed to use weights for calves or obliques.
For obliques — do side crunches and trunk twists with a weight or medicine ball. There is a lot you can do on your own to prep yourself. Thankfully I am in decent condition, so that will enable me to focus more on the fundamentals. Once you actually begin boxing, concentrate on the basics and skills. Everything else will take care of itself and fall into place in time. In all honesty, no one will really care what you look like, but the fact that you are working hard and trying to learn will be far more crucial.
Maybe my friend Ross.. Just my. Johnny it would be appreciated if u could answer my question too. What do u recommend. I dont lift weights never liked thm is pullups dips and pushup good for punchin power and speed. I really like your article. I do kyokushin karate myself, but admire boxing and other martial arts.
Should I aim for the ribs instead of the abdomen, or keep the punches lower? We dont punch to the face in kyokushin. Target the solar plexus, stomach, ribs, or liver. All those areas hurt. Hey johnny, I got bashed by the gorilla. Needless to say I need to work out to bash him. Im doing pushups and situps I dont have jumprope and I dont have weights Also i cant go to gym. And no bars to do chinups or pull ups. Look up bodyweight exercises, Phillip. There are plenty of calisthenics that develop your entire body without requiring a gym or weights.
Are there any exercises to train those neck muscles? Also, is swimming a good way to develop chest muscles? Happy new year by the way. Swimming is a good exercise for conditioning. Is it a good way to develop chest muscles? Do you mean grow bigger chest muscles? Maybe not But if you mean to condition the chest muscles, then probably yes.
You can train your neck muscles by doing neck bridges or using weights attached to a strap that goes around your forehead. The chin is a bone, not a muscle. Most fighters will exercise their neck muscles to help take punches better. Johnny how can I get my calves bigger?? What are some workouts? Also what about arms, what workouts would you recommend to build speed?? Standing calf raises place more emphasis on strengthening the gastrocnemius which is the larger muscle in the calf.
Seated calf raises place more emphasis on strengthening the soleus which is the muscle that helps support your body weight when you bend your knees. Jumping split lunges will exercise all the muscles of the calf including the Achilles tendon while offering a great cardio workout, it will also help you with your foot work.
This is a very popular excise in Muay Thai Boxing which is preformed on a large tire, its a great alternative for skipping especially for those that are overweight or have knee problems as the tire takes allot of the impact, and not only that its pretty fun too.
Its like jumping on a trampoline but with all the fitness benefits. I agree with the exercises Laura mentioned. Explosive workouts will shape the calves and make them ball up more but the slow exercises will stretch it and make it bigger overall.
For speed workouts, I have some listed in the Hand Speed Drills and Exercises article, have you read that one? Not true at all! If anything, it will strengthen the ankles which is what more people!
Strong ankles allows for more power transfer and control through the foot. Slow makes you slow.? No weights needed. Start at a slower speed to develop form and control. Speed it up when you get better at it. You speak above about shoulder endurance. To build shoulder endurance, do I understand you correctly that you suggest working more with the speedbag? Anything else? Your parents must be very proud.
Quit changing the launch date and get it done!! Richard, I recommend the speed bag and jump rope. Shadowboxing a lot also helps. Mike Tyson was a stocky kid and impressively muscled before he started boxing. Everybody saw that he had raw physical advantage. Maybe it helped, maybe it was just for working out. Conventional advice from every trainer would be that weights are the least important part of your training routine, if they are to be there at all.
I stress that because to my knowledge and past experience, it has shown to be incredibly true. Man I love your site so much! Its like looking through an art gallery filled with a particular artists painting from his early days to his perfected paintings! And I am rather well conditioned trying to avoid arrogance but as I read your article you mentioned that the two main sources of power are the legs and hips!
Now to train the legs is easy one leg squats, jump rope, running… But how about the hips? How on earth do I build muscle in the hips? Awesome comment. About developing hip muscles. This is your hip flexors, glutes, adductors, and abductors. If anything, try to increase your hip control and functional movement.
About the ebook, there have been several people from the UK who were able to buy without problems. Please get back to me on this because you have me worried. Hey johnny, im Dont judge a cover by its book. I have been into boxing for about 54 years now with 23 of these long years being a coach. I was browsing the internet yesterday Old people do indeed also have the internet and I saw your posts.
They were good and I enjoyed them. Simon, I have a lot of respect for your time in the science. Thank you for reading and commenting. What gym do you coach at? HI Johnny , I fractured my wrist last year its been seven months since i have been back to my amateur boxing club.
The funny thing is, it was only a small fracture but at the time i couldnt even throw a punch rotate my wrist or put pressure on it. The doctor I saw thought it was just ligament and tendon damage and refered me to a physiopherapist. It was only due to my insistance that it was discovered that the wrist was actually fractured.
I have a resistance band and a hand grip, are there any specific exercises I should be doing. I would do whatever the doctor says is necessary and give your wrist extra time to heal.
I would use the heavy bag a lot less during the recovery period. First time poster, been reading this for a couple of months now. Now I am hooked. I have a question in regards to this article. You mention in the article that almost nobody has the time to train every muscle and I would agree with this.
However after reading it, I noticed that every muscle or muscle group was mentioned in the article and deemed important to certain degrees.
What I got from the article is that legs and core are the most important muscles for a boxer, followed by the shoulders and back muscles. Welcome to the sport, Ryan! Prioritize your workouts towards the most import muscles first. Beginners should be more focused on learning the drills and having fun. The reason why you might lose balance is probably because you dont have as much strong muscles in your legs or calf muscles. The legs generate the power and give you balance.
Try bending your legs more as well. My trainer first looked at me and told me that I have a good upper body but just my lower body wasnt all that great.
It has muscles but I jsut jogged and did jumpropes and thought that was my leg workout. A house is built from the bottom to the top remember that. Legs are very important. You have to be more muscular at your legs than in your arms! You have to have muscle strength in your legs! Yes you are right with that. Stance has been one of the hardest things for me so far. I tend to start losing balance when throwing combinations working on at the moment.
If all ur fittness requirments are ticked but u have aditional strength that cant do nothing but help punch power can it? Proper punching technique relies on proper leverage of the body weight and not so much about the muscular strength. With that said boxing is more about endurance power than strength power.
Additional anything strength, speed, power, endurance will always help but do know that strength is not the priority. I had a question do workouts like pull ups and dips and pushups make u punch harder and give you more speed are these workouts good fir boxing i kno ut might seem like a dtupid question just askin. Hey dude, thats a good question! The answer is yes. Those are good workouts to strengthen your arms and so forth.
Make sure you work on speed at the same time though. For boxers, they have to work out those fast-twitch fiber muscles. In other words, do them explosively and fastly. Mayweather does dips but he does them fast too. The reason being is that they make you stronger and work out your arms to be faster. For pushups, try doing clap — pushups because that will make you faster in handspeed and give you strength. Boxing has to have explosive and high-intensity workouts bro. Make sure you do those workouts fast and not just slowly because that will just make you buff and stronger!
For the question down below about the heart muscle, youc an work that out by cardio. Jumpropes, sprints especially jogging, footwork, and so forth! Enudrance is important but doing 70,80 push ups is for endurance and if i want to do one arm push ups then i cant do that much beacuse if i will do 1 or 2 one arm push ups then it will be muscular strenght not endurance and if you say that muscular strenght doesnt help for boxing then shall i stop doing one arm push ups??
What about the heart? The heart could be the most important muscle for boxing literally and figuratively. This has helped enormously, but any advice on cross training? What advice are you looking for specifically? I cross trained in boxing and tang-soo-do for a while, and the more I got into boxing the more I realized that I would need to devote more time to it in order to get good at it.
How can I gain muscle weight without doing any weightlifting? Can a soft heavy bag mess up your punch technique as far as bringing punches back to where they came from I work on my back more than anything and it feels like my punches are coming back slow? As always, try to snap instead of push. Do u know any exercise or routine that could help me increase my shoulder endurance aswell as my leg endurance. I actually have a guide on this website to help you with that.
But for now, try more speed bag and shadowboxing! Throw lots of punches. Thanks for your time! If you do dumbbell shrugs, how much the weight should be the maximum for each dumbbell Johnny? Something around 3 sets x 15 reps is a good starting point. I beg to differ with your assessment on Thomas Hearns. Hearns had a relatively massive upper body in relation to his toothpick like legs. Hearns had pretty good development in his upper body especially throughout his upper back and shoulders even as a skinny welterweight, and this development increased as he jumped weight classes but even as a light heavyweight Hearns still had incredibly thin legs.
Bob Fitzsimmons like Hearns carried all his development in his well muscled upper back and shoulders developed as a blacksmith and credited this occupation for helping him develop the kind of punching power that helped him knockout world class fighters often weighing more than 50lbs.
Matter of fact the aforementioned punchers Foster, Hearns, Fitzsimmons, Wilde, Saddler, Zarate are not only power punchers, but without a doubt some of the best punchers of all-time and pound for pound some of the greatest punchers in boxing history. The majority of your punching power will always come from the legs.
The matter is not how big the legs are but how powerful they are. The speed bag and the jump-rope. Double-end bag. The best exercises are the ones with a great range of motion, because real fighting requires you to move your arms and shoulders from all sorts of angles. You just named all the muscles in the body aha, your whole body works together..
Handstand press-ups are great for strength but not so much for endurance. Most fighters will be losing weight to get into raw fighting shape. How about reps. Use a light weight at first and work your way up from there. Start with half your body weight or less. But how important would the forearms be in comparison to the hamstrings?
I enjoy your page, you get right to the point and actually answer the question that many have and you do it intelligently and non-sarcastic. Your love for boxing and teaching shines through. I have been doing fast rope climbing with two climbing ropes jumping with both hands as I go up till I reach the top not using my legs. This exercise has been greatly beneficial for my hand speed, grip, reflexes, balance, and punch recovery.
I recommend that if you are in good enough shape light enough to do this give it a shot. Neck muscles are for more for having strong control and not so much about head movement and punch resistance.
The head movement is from your body movement, not from your neck muscles. Appreciate if you could share with me any video on youtube that teach leg work out? Since leg is the main muscle to generate punching power. Im almost 18 and want to become a boxer, before i start i just want to find out some exercises to help the muscles which i will be using for punching, recovery and taking blows.
What exercises can i do for the muscles you have named in your article? For punching and recovery, do a lot of shadowboxing and double-end bag work. For taking blows…. If chest muscles are so significant for punching power, what would be the best strength workout regimen for a cruiserweight with a smaller chest. The chest muscles are not so significant for punching power. But anyway, to exercise them you can use push-ups and plyometric type workouts to strengthen that area. Thomas Hearns had very skinny legs and a wide back!!!!
Julio Cesar Chavez had skinny arms and legs. Eric Morales was skinny overall. All those had knockout power!!!!
Skinny legs or not, the legs are still the biggest muscles in your body and you still have to use them. For gaining weight? Make sure you work the legs. Of course, none of this meant to improve your boxing though. Hi, basically am vegetarian so no eggs and meat :- … so what will be the best diet i can keep up and whats the good way to increase speed and stamina????
Nothing wrong with being vegetarian. Make sure you have all the necessary vitamins and eat right. Speed and stamina can be improved with regular conditioning. Hey I am a boxing vegetarian too, and, I found that supplementing creatine has a very noticeable effect on my stamina.
Creatine is an energy reservoir for your muscles. Also do headstands for time periods. Another great exercise is taking a towel and using manual resistance, exercise the neck in all 4 positions front, back, and each side. Also certain weight training exercises indirectly work the neck.
Exercises like shrugs, upright rows, cleans, snatches, and overhead lifts will also strengthen the neck indirectly while strengthening other muscles more directly. Bridges are a good exercise but I fear too intense for the average beginner. Using a towel is a great idea. I have my technique down, and i use 16 oz fairtex gloves. But also i have a lot of punching power.
Please anwser! Training with 16oz is fine! Johnny, what number or reps would you reccommend when lifting weight? What would you reccommend?
To elaborate on my question; what can I do to make my legs stronger. Of course the simple squats, running, etc. But how heavy should I lift? I start at 12 reps and usually work down to about 4 reps on the last set. Being so damn skinny, would it be okay to lift heavy for mass gain? Again, the last time I played a sport was 4 years ago, which was Basketball and even then I was totally out of shape. I carry most of my weight in my back.
What do you recommend Johnny? Plyometrics, Isometrics…? I know these will only help, but what should I do to maximize my size advantage and increase my speed, coordination, etc? I love the work you do Johnny! You have the best Boxing content on the web, hands down!
Speed and coordination is increased through more sport-specific drills. Muscle fiber can be broken down into 2 categories. Slow-twitch and fast-twitch muscle fibers. Obviously slow twitch muscles allow one to move slow and fast twitch fast. So what does this have to do with boxing and weight lifting. Well weightlifting builds slow twitch muscle fibres.
To have punching speed,power and KO power, you need fast twitch fiber. However having a high mass with low speed will knock someone over at best, but not out. Think Ernie Shavers, who notoriously would knock down boxers only to later lose to them. I was in the hospital the other day, and a guy came in with a broken leg because he got run over by a bus.
Well in theory if you can hit like a bus, you should be able to knock a guy out, but instead the bus just knocked him over. And lets say you are just trying to increase your mass through weightlifting. You are also failing to recognize that if you lack the hand speed you cannot knock a guy out, because the mass required to KO someone is relatively small baseball or maybe even a gold ball weigh can do it.
Further you are also missing the point that if you can hit with bus like force, your opponent is going to move around and you will get muscle fatigue much more quickly. The reality is they tend to throw very weak punches. Is it true that front delt, pectoralis major and triceps are the most important muscles in power delivery? I encounter an article from livestrong.
Here is the link: www. I respect your attitude in answering every posted question and the concern you put if you replied them late. Keep up the good work Mr.
Never ever after punching or boxing I had my triceps or front delts sore…. Johhny, I am a 49 year old who plans to make his pro debut in May or June, right before I turn MY old time trainer is on board. I start sparring in December. Wider punches like hooks and uppercuts rely less on core strength, as power is generated by rotational momentum from the triceps and biceps muscles.
The constant stream of arm punches that you throw when using a speed bag is particularly effective for working and toning the triceps and biceps. Training with either a speed bag or a heavy punching bag can build strength in muscles throughout your vertical body core including the neck, chest and abs. When you hit the heavy bag with a power punch, you generate force primarily with the pectoralis major and minor muscles of your chest and your upper and lower abdominal muscles.
Returning your arm to the ready position requires effort from your deltoids, lats and traps. Throwing hooks and body-level punches from different arm angles further varies your core workout by maximizing the angles at which you flex and extend your abs. Punching a speed bag continuously engages the abs and pecs as you keep pace with the rhythm of the bag. This continuous engagement results in isometric, or symmetrical, muscle training because you must extend and flex each muscle group at a constant pace to strike the bag in rhythm.
Your neck also receives a steady workout from either type of bag, as the punching motion constantly flexes and extends your omohyoid and sternohyoid muscles. A well-crafted, strenuous punching bag regimen can add a substantial aerobic benefit to your workout.
Boxers who train with a heavy bag practice moving around the bag, proper footwork and changing body position while punching. As you extend your arm, they are responsible for the extension. When the punch lands, they engage to keep your arm solid against the resistance of the bag. Your wrist and forearm contain a collection of different muscles: the flexor carpis, flexor digitorum, palmaris longus, pronator teres and brachioradialis. When a punch lands, these muscles engage to keep your wrist straight and to absorb the impact of the punch.
Without their engagement, your punches would twist, buckle and potentially strain your wrist. Much of the power in a punch comes not from your arm, but from the larger muscles of your shoulder and chest. These include the pectoral muscles, deltoid and trapezius muscles.
When you punch, think of these muscles as the motor that drives forward the piston that is your arm.
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