Content

• Steps
• Tips
• Warnings

Impact strength is a critical element in determining your ability to wreak havoc with your fists. You need just that kind of strength to defend yourself against attackers, to win a boxing competition, or to satisfy your personal pride in the knowledge that you can “kick in” properly. While most punching craft masters were already born with this mighty fist strength, you can also build punching power through hard training.

Steps

1. 1 Power is equal to the product of mass and force, which means that the strength of your punch will depend on how much mass you put into the punch and at what speed you bring your fist into contact with the target. Therefore, you should lift weights to build muscle and also do explosive exercises to develop extra hand speed.
2. 2 For strength training, you should do explosive exercises. While lifting weights helps with building mass for punching power, these exercises are practically useless for developing the necessary speed. Use a medicine ball instead of iron.
3. 3 Workout:
   • Hold the medicine ball at shoulder level while standing in front of the wall.
   • Then do a down squat and throw the ball up with explosive force from feet to toes.
   • Catch the ball with your hands and throw it with the same force into the wall.
   • Pick up the ball quickly, lift it over your head, and then slide it into the floor. Do 5 sets of 30 reps, then grab the heavier ball. The beauty of this workout is that you will be pumping all your core muscles.
4. 4 Be wise, work faster. Light dumbbells (1-3 kg) or gloves with weights will also come in handy. Play shadow boxing with these types of weight equipment and get one step closer to the championship. Work on your combinations. Train for the time being. A boxing round is usually 3 minutes long, so exercise for 3 to 5 minutes with a break of one minute. Aim to complete 10 such rounds of 3-5 minutes each.
5. 5 Jump rope. Jumping rope, although it may look somewhat childish, but this type of training can improve your endurance, agility, reaction, coordination and muscle control.

Tips

• When punching, make sure to fully fist your hand one second before making contact with the target. This will help deal the strongest damage. Also, aim to punch through the target as if the real target is behind it, and you are aiming to hit it.
• It is necessary to remember the proper position of the hand when hitting. The blow will be delivered with the knuckles of the middle fingers.
• Over-exercising can be just as bad as not exercising. Allow your muscles to recover by exercising an average of 3 times a week.

Warnings

• The blows hurt. A powerful blow to the head can be fatal. Try to refrain from violence even in self-defense.
• Check with your doctor before embarking on any new exercise, diet, or exercise routine. Otherwise, you may die. Seriously, see your doctor for advice.