If there's one thing you take from this article, let it be that power is a corollary of the compound of compel and speed (strength + speed = power). When designing a training agenda to heighten hand speed and punching power, you can't have a one-dimensional view on things. Your practice option and training parameters (reps, contraction speed, rest etc.) should be assorted for optimal results.
Before I got into martial arts, my chest workouts consisted of the accepted decline, flat and incline pressing movements and occasionally, I'd throw in a cable fly practice to discontinue off. Now that my priorities have shifted from bodybuilding to hand speed and punching power, my workout goes something like this.
Workout Bags
Flat Barbell Press
I start things off with the barbell bench press practice and I'll go relatively heavy. The purpose of this is to establish maximum compel (recall that punching power is a corollary of compel and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will contribute further resistance as you drive the barbell upwards.
Hand speed & punching power practice guidelines
5 Sets
Gradually growth the weight
Repetitions = 10,8,6,4,1-2
Rest = 2-4 minutes (heavier load = longer rest)
Smith engine Throws
This is a great practice for hand speed and punching power as it's done in an explosive fashion. For this exercise, you would use only nearby 25% of what you would ordinarily use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, swiftly lower the barbell towards the chest (don't go beyond a 90 degree angle) and toss the barbell up again. For the most improvements in hand speed and punching power, the movement should be done as swiftly as possible.
Hand speed & punching power practice guidelines
3 Sets
6-8 repetitions per set
Rest = 3 minutes
Plyometric Push Ups
Yet other great practice 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 distance of your arms). You start in a push up position with 1 hand located 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 practice guidelines
3 sets
As many reps as possible (to make it harder, growth the height of the steps)
Rest interval = 3 minutes
Resistance Band Punches
This is about as functional as it gets. Resistance band punches are exquisite for hand speed and punching power as you're naturally punching against resistance. To perform the exercise, all you do is wrap a consolidate resistance bands nearby the bar on a pulley middle point (or anyone 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 of course pretty fun. As you fatigue, you naturally drop one band and continue the practice (providing your using more than one resistance band).
Hand speed & punching power practice guidelines
3 rounds
1 little each
1 little rest
Freemotion Hooks
I perform this practice 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 practice worked on hand speed and punching power for your straight shots while this practice is designed to train your hand speed and punching power on your hooks. The freemotion hook practice is also great for developing rotary power within your core.
Hand speed & punching power practice 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.
Hand Speed Workout - 5 Exercises to growth Punching Power
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