Increasing Punching Power... and weight gain...

[Aces Red]

I am a very weak puncher. Whenever I strike my heavy punching bag I notice my punching bag doesn't rock very hard. Also when sparring my sparring partners say my strikes don't hurt much, but my kicks are like OMG THAT HURT! I am a VERY strong kicker as I stand 6'4 (Six Feet - Nine Inches) and weigh 197 pounds.

Now about my weight... I use to weigh 182 pounds and was losing weight pretty nicely. That is until I began to stop eating at fast food restaurants and ate healthier food products such as green apples, tuna, and drinking nothing but water. So why is it after eating healthy foods I've been gaining all this weight?

[bushido_man96]

Why you are gaining weight now, I couldn't tell you. But, being as tall as you are, it probably wouldn't hurt you to be up to around 200 lbs or a bit better, but that is just me. That is, as long as you put the right kind of weight on.

As for you punches, there could be a few reasons:

1. Technique. Check it constantly, and just your arms. Make sure you are driving with your feet and hips as well. Good punching starts from the ground.

2. Speed. Building speed will increase the power in your punches. This comes with technique as well, but you have to train for speed. Doing some explosive movements, like clap-push-ups and the like, can help with this.

3. Follow-thru. Make sure you aren't pulling your punches (too much, that is. You don't want to hurt a classmate;)). If you end up pulling off of your punches at the end of the technique, they won't feel like much to your partner/opponent.

Concentrate on these three things, and also check with your instructor, to see what kind of immediate feedback he can give you. I may be way off, and am only going by what I know could be the problem(s). Your instructor may have some other ideas for you to work on as well.

[Aces Red]

3. Follow-thru. Make sure you aren't pulling your punches (too much, that is. You don't want to hurt a classmate;)). If you end up pulling off of your punches at the end of the technique, they won't feel like much to your partner/opponent.

What do you mean by pulling punches?

Edited December 20, 2007 by Aces Red

[Mischievousjoe]

Look around for various plyometric exercices as well, they will increase your explosive power. clapping pushups, medicine ball throws, box jumps etc etc.

[bushido_man96]

3. Follow-thru. Make sure you aren't pulling your punches (too much, that is. You don't want to hurt a classmate;)). If you end up pulling off of your punches at the end of the technique, they won't feel like much to your partner/opponent.

What do you mean by pulling punches?

Many people who are forced to participate in light or medium contact sparring will pull off their punches at the end, so as not to cause a foul, or break sparring ettiquete, etc. It is either from a lack of following through the target, or from focusing the technique to far in front of the target. Or, a psychological "pull-up" of speed at the end of the technique.

[Your Name]

Whenever I strike my heavy punching bag I notice my punching bag doesn't rock very hard.

Now about my weight... I use to weigh 182 pounds and was losing weight pretty nicely. That is until I began to stop eating at fast food restaurants and ate healthier food products such as green apples, tuna, and drinking nothing but water. So why is it after eating healthy foods I've been gaining all this weight?

It is important for you to know that the more your heavy bag swings does not mean your punches are stronger. Many people (included me) have developed bad punching technique because they want to knock the bag further. As a result, many people develop 'pushy' or soft punches. Ya, their punches have force, but they lack impulse and therefore in some cases only push their opponents back. You should be paying attention to how deep your fist penetrates the surface and forget about how far it swings. And most of all, ask you instructor to help you develop correct technique. I hope I have helped you. Good luck.

[Jay]

Weighing more is a good thing you will hit harder. I only weigh 125 pounds but I feel that I can hit pretty hard, im going to try to get my weight up to 140 so I can hit harder.

There are two things that constitute hitting hard.

Power=velocity x force

This means punching power or energy transfered over a certain time is what will hurt the opponent.

First Force as we know is acceleration x mass so the more mass you put into the punch the harder you hit. Lean more into the punch which will put more mass behind it however if you are sparring be aware of this commitment.

You need to make sure your punch continues to accelerate until it reaches the target. Unlike a push where all of the energy is at the beginning of the technique and dissipates. A punch gains kinetic energy throughout the distance of its travel. Therefore it should have its maximum energy at the end.

In other words make sure you are following through the target dont back off its not a push thats probably where the power is being lost.

Velocity is also the other factor in power which is related the the acceleration that causes the force. So another way to hit more powerfully is to just hit faster. The speed of your punch basically relies on body allignment.

Your body allignment basically should be pivot on the balls of your feet, push from the floor using your strong quadriceps (if you are a good kicker you probably have the potential to hit hard), snap your hips using the push from the floor then the waist should twist then the shoulders just when the shoulders are starting to move fire your punch. Add a snap in your wrist if you punch vertically snap your wrist from a downward position upwards, if you punch horizontally push your wrist down and screw your forarm. keeping your elbow down for good body mechanics.

Hope that helps I got a little carried away