Punch Harder. Punch Harder. Key Exercises for Boxing Performance. Danny Wilson, BSc MSc ASCC Alan Ruddock CSci MSc

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1 Key Exercises for Boxing Performance Danny Wilson, BSc MSc ASCC Alan Ruddock CSci MSc

In a recent study from our lab, we found that traditional boxing training methods don t develop the way in which you should produce a knockout punch.

2 Introduction We all want the knockout power of Mike Tyson and the hurricane force or PacMan. But how do you get them? It seems like some people are naturally big punchers and no matter what you do you can't make a weak puncher strong. Right? Wrong. In a recent study from our lab, we found that traditional boxing training methods don t develop the way in which you should produce a knockout punch. But we also found that how high you can jump predicted how far you can throw a medicine ball in a straight punch stance. What does this mean? If you throw the ball further it means you can likely punch harder. If you can jump higher it means you've got the ability to produce a lot of force in your lower body. So if we can improve the amount of force you can produce in your lower body, we might be able to improve how hard you can punch. We also found relationships for upper body strength and sprinting speed, suggesting that a punch requires a combination of physical characteristics. A variety of training methods can be used to develop your athleticism. This e- book will provide a selection of key exercises designed to make you a stronger, more explosive and harder puncher. Contents Lower Body 3 Upper Body 4 Whole Body and Speed 5 Punch Specific 6 Rotational 7

3 Barbell Box Squat Lower Body Place bar on top of traps Arms slightly wider than shoulder width, elbows tucked and chest out Feet shoulder width apart Set box slightly below knees. Trap Bar Deadlift Sit back onto heels Push hips out and bend knees at the same time Keep as upright as possible Sit on the box in an upright position Push knees out over toes Return to start position by driving through the heels, extend hips by squeezing your butt Hips slightly above the hips, feet hip width apart Shoulders in-line with feet Keep your back straight and stick your chest out Drive through the heels Extend hips and straighten knees at the same time Keep chest out Quickly push the hips forward by squeezing your butt Maintain posture when returning to the start position, have slight pause before next rep

4 Upper Body Single Arm Dumbbell Floor Press Lay on your back with abs braced so back against the floor Hold one dumbbell with upper arm against the floor and elbow tucked. Feet tucked hip width apart TRX Row and Rotate Rapidly push the dumbbell Maintain tension of the core to limit rotation, keep your hand on your belly to monitor any movement. Lock out your arm at the top Slowly lower the arm to the start position and make sure upper arm returns to the floor Rotate the upper body as much as possible Hips remain facing towards the anchor point of the TRX Start to pull the TRX handle towards the armpit Arm starts to rotate round Restrict hip movement Pull the TRX handle into the armpit, squeezing the shoulder blades and elbow tucked Reach up the TRX as far as possible without rotation of the hips.

Whole Body and Speed Goblet Squat to Press Place dumbbell on chest, just under chin Feet shoulder width apart Squeeze your butt, brace your abs and push your chest out Countermovement Jump Push hips

5 Whole Body and Speed Goblet Squat to Press Place dumbbell on chest, just under chin Feet shoulder width apart Squeeze your butt, brace your abs and push your chest out Countermovement Jump Push hips back when going down Sit back on to the heels Push knees out over toes Appropriate squat depth is reached when hips are just below knees On the way up, rapidly extend your hips by squeezing your butt Drive through the heels Quickly push the dumbbell above the crown of your head Hands on hip Feet hip width apart Balance on balls of the feet Quickly dip your hips Slight bend of the knees Drive through the heel of the foot Keep your chest up Push your hips forward as you leave the floor Toes up towards shin Land softly by flexing the hips and knees, then prepare for the next rep

6 Medicine Ball Punch Punch Specific Hold medicine ball at the chin with elbows tucked Take a split stance - you should switch for each side irrelevant of preferred fighting stance Quickly rotate the upper body and extend the hips Rapidly extend at the elbow and shoulder joints Slightly rotate your rear foot Release the ball Continue to rotate the body and extend the hips by bracing the core and squeezing your butt Landmine Punch Find an appropriate place for a pivot point for a bar loaded at one side Hold barbell at the chin with elbows tucked Take a split stance - you should switch for each side irrelevant of preferred fighting stance Quickly rotate the upper body and extend the hips Rapidly punch the bar away from you in a straight line Slightly rotate your rear foot Release the ball Continue to rotate the body and extend the hips by bracing the core and squeezing your butt

7 Rotational Half Lunge with Medicine Ball Woodchop Start with arms slightly flexed above the head Feet hip width apart Slight forward lean Eagles Take a yard step, with a slight bend in both legs Arms remain relatively straight, ball directly in front Rotate over the lead leg Guide the ball behind the hips Drive through the front foot to quickly return to the start position Lay on your side Arms together perpendicular to the body The leg on the floor remains straight, as the other slightly bent enabling hip extension Open the upper body by raising your arm Eyes follow your hands Lift one knee, keeping the other leg straight and against the floor Rotate over the lead leg Guide the ball behind the hips Drive through the lead leg to quickly return to the start position

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Authors Danny Wilson MSc BSc ASCC Danny has a multivariate strength and conditioning experience following work within a range of sports, including professional and academy football, rugby, rowing,

Danny has coached over 60 boxers in his role as strength and conditioning coach for Combat Conditioning, with over 20 currently training on regular strength and conditioning programs.

9 Authors Danny Wilson MSc BSc ASCC Danny has a multivariate strength and conditioning experience following work within a range of sports, including professional and academy football, rugby, rowing, volleyball and much more. Danny has coached over 60 boxers in his role as strength and conditioning coach for Combat Conditioning, with over 20 currently training on regular strength and conditioning programs. As well as preparing professional, national/regional senior and junior amateur champions for competitive bouts, Danny has been a contributing author in a series of scientific journal articles and created the Wilson Boxing Testing Battery. Danny will be contributing to Boxing Science - Strength and Conditioning with science behind the punch, training methods, working with junior athletes, case studies and much more. Alan Ruddock CSci MSc Alan is a physiologist at Sheffield Hallam University with a wealth of experience in sport science. He has has worked with a range of individual athletes and teams, including FIFA World Cup referee Howard Webb and Commonwealth games medalists England Table Tennis. Alan has worked extensively within Boxing at the highest level, having a huge influence on Kid Galahad s British, Commonwealth and European Title wins and most recently Kell Brook's IBF welterweight world title victory. Alan is a BASES accredited sport & exercise scientist, doctoral researcher and one of the UK s first chartered scientists in sport science. Alan will be throwing some knowledge bombs into Boxing Science drawing on his experiences of working in sport at the highest level. Disclaimer: Boxingscience.co.uk strongly recommends that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. BoxingScience cannot determine the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you perform any of these exercises, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge BoxingScience.co.uk from any and all claims or causes of action, known or unknown. Please review our full legal disclaimer #### before undertaking any suggested activity.

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