If there's one thing you take from this article, let it be that power is a result of the combination of strength and speed (strength + speed = power). When designing a training program to improve hand speed and punching power, you can't have a one-dimensional view on things. Your exercise selection and training parameters (reps, contraction speed, rest etc.) should be varied for optimal results.
Before I got into martial arts, my chest workouts consisted of the standard decline, flat and incline pressing movements and occasionally, I'd throw in a cable fly exercise to finish off. Now that my priorities have shifted from bodybuilding to hand speed and punching power, my workout goes something like this.
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Flat Barbell Press
I start things off with the barbell bench press exercise and I'll go relatively heavy. The purpose of this is to develop maximum strength (recall that punching power is a result of strength and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will provide additional resistance as you drive the barbell upwards.
Hand speed & punching power exercise guidelines
5 Sets
Gradually increase the weight
Repetitions = 10,8,6,4,1-2
Rest = 2-4 minutes (heavier load = longer rest)
Smith Machine Throws
This is a great exercise for hand speed and punching power as it's done in an explosive fashion. For this exercise, you would use only around 25% of what you would normally use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, quickly lower the barbell towards the chest (don't go beyond a 90 degree angle) and toss the barbell up again. For the greatest improvements in hand speed and punching power, the movement should be done as quickly as possible.
Hand speed & punching power exercise guidelines
3 Sets
6-8 repetitions per set
Rest = 3 minutes
Plyometric Push Ups
Yet another great exercise for hand speed and punching power is the plyometric push up. To perform the exercise, you will need to find two of the steps used in aerobics classes and position them between 4-6 feet apart (depending on the length of your arms). You start in a push up position with 1 hand placed atop each bench. When you're ready, push off and move your hands to a position between the steps. Without hesitation, explode upwards and move your hands back atop the steps.
Hand speed & punching power exercise guidelines
3 sets
As many reps as possible (to make it harder, increase the height of the steps)
Rest interval = 3 minutes
Resistance Band Punches
This is about as functional as it gets. Resistance band punches are excellent for hand speed and punching power as you're simply punching against resistance. To perform the exercise, all you do is wrap a couple resistance bands around the bar on a pulley station (or anything that's shoulder height). You then grasp the handles and ensure that the bands are positioned under your arms. From there, it's easy - you shadowbox. If I have a workout partner, I'll get him to hold some pads for me. It's actually pretty fun. As you fatigue, you simply drop one band and continue the exercise (providing your using more than one resistance band).
Hand speed & punching power exercise guidelines
3 rounds
1 minute each
1 minute rest
Freemotion Hooks
I perform this exercise on the freemotion cable machine. Not every gym has one of these. If yours does, then I guess you're in luck. The resistance band exercise worked on hand speed and punching power for your straight shots while this exercise is designed to train your hand speed and punching power on your hooks. The freemotion hook exercise is also great for developing rotary power within your core.
Hand speed & punching power exercise guidelines
3 sets (each arm) 10 repetitions Rest = 1 minute
So there you have it. Five easy-to-implement exercises for hand speed and punching power. Give them a try and you should see noticeable hand speed and punching power improvements within only a few weeks.
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