Firstly I wish to apologize to all readers for my 1 year long absence, however I had few things going on in my life, meaning I could not devote the time necessary to run the blog, however now I am back, hopefully stronger than ever!
Now isn’t it a dream of every fighter, to possess that Tyson-esque punching power, sending opponents to sleep with one punch? Of course it is! Many fighters have different ways of increasing their punch power and we will outline the few main ways of increasing the power of your fists.
- Increase the size of your muscles- Now this seems like a no brainer, bigger muscles are able to generate more power, leading to harder punches! However, while doing this we must take the fact that our weight will increase with the muscle size into consideration. This is of paramount importance in competitive fighting, where there are weight classes. Also be sure to bulk up all muscle groups, as most punches utilise the entire body and thus power transfer happens across most major muscle groups. Working on just triceps, will not increase the power of jabs and crosses until other groups, such as back muscles and core also bulk up.
- Develop functional strength- It is crucial to make sure the increased muscle size translates into harder punches by training your functional strength. If someone works out just on weight machines, the movement happens on single plane every time and same fibres are activated every time, which may not necessarily be the ones required by punches, therefore adding functional strength exercises to your regime is a must. Rope climbs, towel pull ups and heavy bag work are a great start, as these exercises work different muscles on different planes every time, promoting the muscle’s efficiency. Of course heavy bag work might include punching it, which of course is a great way to improve punches.
- Improve your punching technique- This is probably the most important and efficient way of increasing the punching power. Punches were designed by various martial arts and fighting systems to be as effective and as injury free (to the thrower) as they can be, therefore following the technique precisely will yield greater power. For example moving the hips through the hook punch and twisting the foot right way will yield much bigger force on impact, than arm-punching without engaging the body or legs.
- Tactic- While this strictly speaking does not increase the absolute punch power, utilising punching in clever ways will help you increase the impact your punch has on the opponent. Firstly punch in a way that your opponent is always moving towards your punch, if opponent moves to your left throw left hook! This causes additional impact due to opponent basically ‘walking in’ on the punch. Another trick is to strike vulnerable areas. Hook to jaw hinge will hurt opponent significantly more than hook to temple. Examples of areas to aim for include tip of the jaw, nose, liver, and groin (self-defence only!).
So, these are few ways of increasing your punch power. Of course most of these tips also apply to other strikes such as kicks, knees and elbows! Do you have any other ways to increase your striking power? Comment below!
Article written by: Hubert Bieluczyk