Im sorry if this is in the wrong forum, this is the only one I could think of putting it in. I’m a boxer and as you probably already know a boxers hands can never be too fast. Anyway, I have been reading on this forum for a little while now and I have changed soooo much about the way I train( I believe when I first signed up I posted what I was thinking about doing in terms of training befor I got to this site). I figure If Mr. Francis and many more of you know how to make people run faster why wouldnt you know how to make people punch faster? Since i’m NOT interested in sprinting which of Charlies books would I be better able to use? Thanks you.
Shane- I doubt that you can do much for hand speed apart from practising throwing punches with technique/relaxation which presumably you do with your trainer already.
I would also not think exclusively in terms of pure hand speed as you need anticipation, timing and coordination to be an effective puncher.
Imagine if boxers trained with modern means? It would be huge.
This is one of my favorites. A response By Tom Myslinski over at elitefts. I hope it helps. It’ll atleast get you thinking
"8/13/2003 - ludwig
Hey Coach X or Tom, Since alot of a boxers punches are thown from a static posision, do you think it would be smart to do some pin presses at 50% to 60% 1rm after my regular dynamic bench day? I just thought this because most punches are throw from close to the body and i thought pin presses where the concentric is first would improve the power of these punches? Any other smart ideas on this topic?
thanks
Shane,
The punch is characteristically very similiar to other movements (such as benching, throwing a shot, baseball, fencing prick, etc.), but what make it different is that is an unloaded movement. Thus, tension has to generated by the body, surprisingly, not in a rapid manner, but displayed at brief intervals using intense muscular contractions. These intrinsic properties categorize the punch as a true speed-strength movement, which incidently lies between 0-20% of one maximum.
Since maximal strength (80-100%) and speed-strength are not correlated (different neurological regimes), max strength doesn’t effect initial muscular tension or max force when the external resistance is low. Speed-strength thus correlates highly with starting strength (20-40%). Thus, starting-strength which is displayed isometrically against an external resistance, is displayed dynamically in an unloaded movement, but barely (100-500 ms of conscious initiation).
I recommend:
1- Training for relative body strength, you don’t need hypertrophy. The success of your other regimes depend upon this.
2- Train the appropriate energy systems. Shift that lactate curve to the right (speed-endurance).
3- Train in a relaxed, but heightened state. This will increase your reactionary times as well as your auogenic inhibition (eliminate co-contraction).
4- Train through incorporating different regimes. Use extreme isometrics, SUB-maximal eccentrics, starting strength (20-40%), and maximal speed (0-20%). For example, for starting strength, use suspended chain bench presses with 20-40% of your max for time. For maximal speed, utilize 1-5# DB’s, weighted gloves, or mini-bands, in various positions.
5- Continue your DE day. This is acceleration strength (40-60%). Together maximal speed + starting strength + acceleration strength + relative strength = explosive strength.
And remember, your punching success depends upon your speed of execution. In order to be fast, you must train fast!"