Punching Power

Question 1

RATE OF FORCE DEVELOPMENT

Answer 1

producing a lot of force in a short amount of time

Question 2

KINETIC CHAIN SEQUENCING

Answer 2

the ability to transfer force efficiently from the foot all the way through to the fist.

Question 3

HAND SPEED

Answer 3

the ability to speed up the fist towards the target

Question 4

DOUBLE PEAK IN ACTIVATION + THE SNAP

Answer 4

the ability to produce force quickly then relaxing to optimise the speed of the punching fist towards the target, before the second peak in muscle activation often known as the ‘Snap’. This is a fast, simultaneous contraction of the muscles in the hips, core and upper limb.

Question 5

BALANCE, POISE AND GROUND REACTION FORCE

Answer 5

we want to land punches in a solid stance and position, with the majority of the weight in the rear foot.

Question 6

Landmine punch

Answer 6

used to develop hand speed, strength and effective mass. This exercise will help develop the kinetic chain sequencing that is required in delivering rear hand straight punches. The Landmine Punch promotes a forceful hip and core rotation, which important transferring force generated from floor to the hips and through to the core.

Question 7

Effective mass

Answer 7

can be improved through general strength and conditioning methods, such as heavy compound lifts, Olympic lifting and core training.

Question 8

Landmine Punch with Isometric hold

Answer 8

requires the coach / a training partner to push down on the bar when the athlete is at full extension of the punching action. This will encourage the athlete to create tension in the arm, core and lower-body muscles in a short amount of time, contributing to the ‘Snap’ of the punch.

Question 9

ISOMETRIC PUNCH HOLDS

Answer 9

These are a great exercise to use during warm-ups and tapering phases. Isometric punch holds increases stiffness, tension and core stabilisation through the end range of the punch. This helps create an effective SNAP in the end range of punches.