speed and strenght

[nilknarf6]

what are some good work outs to do to work on the speed and power of my punches?

[Chazz]

Much like a boxer does.
Have someone ware a punching pad on each hand. Have him move his hands in different locations, side to side, forward backwards, have him walk a round as well. That will work on speed. You can also use a few kicks in this as well.

[iolair]

The heavy bag can be useful for building power - do each techniques absolutely full power onto the bag for a set of 12, then move onto the next technique. Either rest for 30 seconds between each set, or alternate hands as you work out.

Weights/Resistance exercises that can help build power into punches are those that develop strength into the chest and tricep muscles, e.g.
- push-ups (and variations. hands far apart will work chest more, hands close together will work triceps more. Always do them slowly, especially on the down motion).
- dips
- bench press
- dumbbell flys
- triceps extension

[Andy Murray]

Hi NN6,

Try this;

50 alternate left right punches against focus mitts as fast as you can. Immediately drop and do 20 full pushups. Get straight back up and do another alternate 50 punches, then pushups, then punches, ten pushups, then punches............to fade1

Try this every night for a couple of weeks, and tell me how you get on.