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2 CONTENTS INTRODUCTION... 3 WHERE DOES POWER COME FROM?... 6 NON PHYSICAL FACTORS COMMON MISTAKES TO AVOID GETTING IN THE CORRECT STANCE THE CORRECT TECHNIQUE THE JAB THE STRAIGHT/CROSS THE LEAD HOOK THE OVERHAND THE REAR HOOK THE LEAD UPPERCUT THE REAR UPPERCUT THROWING COMBINATIONS COUNTERPUNCHING SKILLS METHODS OF COUNTERPUNCHING TIPS FOR SETTING UP THE COUNTERPUNCH TOP 7 BEST WRIST AND HAND STRENGTHENING EXERCISES TOP 10 BEST PRECISION + TIMING EXERCISES TOP 5 BEST BALANCING EXERCISES TOP 10 BEST EXPLOSIVE EXERCISES TO DEVELOP PUNCHING POWER CONCLUSION Page 2

3 INTRODUCTION In a fight, power can change everything in the blink of an eye... We ve seen it time and time again that any margin of error can make all the difference between sweet victory and a devastating knockout. The aura and confidence a big power puncher exudes is so compelling that you cannot take your eyes of them. You already know that of course, which is why you re here. There s an old saying: Punchers are born, not made. While some will argue that it s true, it s only half the truth. The other half is that no matter how light of a puncher you may think you are, you can always improve your punching power. The only exception to this is if you re marred with injuries that prevent you from reaching your full potential. If your injuries are a result of poor technique, that can easily be fixed and this guide will show you how. So why is punching power so important? I mean, isn t it skills that win fights and not power? Absolutely, but working on your power shouldn t take away anything from your boxing ability, though some power punchers do fall into the trap of loving their own power too much and as a result, their skills department begins to falter. By no means should you put power above boxing skills. Having said that, if you look at all the champions through boxing s long history, an overwhelming number of them had good punching power, if not great. Page 3

4 They knew how and when to use their power to their advantage. So how can increasing your punching power help you to become a better fighter? Fear and Self-Doubt These two crucial elements can change the entirety of your opponent s game plan and rationality. Whether they know of your reputation before the fight or when the first punch lands, their shift in behavior can often be noticeable and if you do notice it, you will feed off it. Gains Respect If you don t hit hard at all, certain fighters will just walk through you. But if you do hit hard, those who do not respect your punching power may have to learn the hard way, and those who do respect it will be more weary of it, which gives you more space and time to plan an attack (if you need it). However, you must not mistake respect for fear. Break Them Down When your punches are able to have an impact on your opponent, it ll slowly break them down during a fight, physically and mentally, even they are durable. Hard body shots will sap energy and hard head shots will rattle their senses until they can no longer continue or their boxing diminishes. Improves Your Confidence Winning in any sport is largely based on confidence and a lack of it will ruin you no matter how talented you are. Being able to punch hard in combat sports is surely a confidence booster and gives you a mental edge especially if you know your opponent s power doesn t match up to yours. The Equalizer No matter if you re down on the scorecards or buzzed by a punch with your opponent going in for the the kill, you know that you ll always have that punch that can turn the tables in an instance. Instances like this should be avoided, but it s comforting to know that if worst comes to worst, you have an equalizer. Granted, improving your punching power doesn t guarantee you success as a fighter. There are some many other factors that play into that, but at the very least, it s an asset that cannot be denied. Page 4

5 What can you expect from this guide? The sole purpose of this guide is to provide you with the fundamentals and training techniques that are designed to increase one s punching power. That s the goal and by the end of this article, you ll be punching harder than ever before. Anything that s not related to punching power, I will not write about it here. I ve broken this guide down into purposely ordered sections so it s best to go from the beginning to end as it s laid out, especially if you re new to boxing or combat sports in general. An overall view of this guide comprises of: Punching Fundamentals Non-Physical Factors Mistakes to Avoid Physical Improvement Exercises to Improve Punching Power In each section where appropriate, there ll be a link to a video demonstration of that particular technique or exercise. I highly recommend that you check them out as you read along. So without further ado, let s get started! Page 5

6 WHERE DOES POWER COME FROM? There s a misconception floating around some people s minds that power comes from the arms. This couldn t more wrong. Great punching power is a result of your entire body working in unison to deliver maximum force pinpointed at a specific target. This is why technique is so important because a lack of it means that somewhere in your body s chain of command, there ll be a fault which hinders the explosiveness needed to deliver a hard punch. You need to understand why and how every part of your body works together from the first point until the last point: 1. The Feet and Legs This is the first physical point at which power is generated. Force and momentum travels from your feet upwards. Foot Positioning Feet are spread out a bit wider than shoulder width apart to provide balance and stability. Raised Heel The heel of the back foot is raised off the ground so you re always ready to drive power through to your legs. Your front foot remains flat on the ground except for when it s pivoting. Pivot Your Feet Either your front or back foot or both will pivot in the direction of your punch (we ll go through this in the punch techniques section). Avoid:- Lifting Any Foot Power is reduced if you lift any foot completely off the ground because your balance and stability will be decreased also. Page 6

7 Staying Flat Footed If the soles of both feet are always glued to the floor, pivoting will be hindered and the motion of driving your entire body into the punch will be gone. Stance Too Narrow or Wide If either one is true, then it negatively affects your balance, stability and movement. Squaring Up Don t stand with both your feet and shoulders aligned horizontally facing your opponent. It doesn t give you the leverage needed for powerful punches, hinders your balance and makes yourself a bigger target. 2. The Hips and Waist The motion of punching is similar to swinging a baseball bat. Both actions require rotation of the hips and waist which increases torque thus delivering more speed and force behind the hit. Without this rotation, your punches will be drastically weaker. Try throwing a punch without rotating your hips or waist and you ll see what I mean. Direction Your hips and waist will naturally rotate in the direction of your punch. Exercises that focus on body rotation (we ll cover that in the later sections) are ideal for incresing punching power. Avoid:- Over Rotating This will leave you off balance which usually happens when you re standing in a bad stance. 3. The Shoulders For extra velocity, you must also turn your shoulder into straight punches. This also adds extra length onto the end of your straight punches which is important if the target is a bit further away. Even if it s not, turning your shoulder helps you to punch through the target instead of merely on it. Page 7

8 For all other punches hooks, overhands and uppercuts, your shoulder must also be turned into them, albeit less than straight punches. What s even more important is that the fast twitch muscles within your shoulders are refined (refer to the exercises section). This helps to deliver more speed and explosiveness to the motion of your arms. 4. The Arms You may have heard of the term arm punches before. It basically means throwing a punch with only your arms and without using the rest of your body to drive force into the punch. Metaphorically speaking, if the lower half of your body is a car engine, then your arms would be the wheels to get the car (force) from point A to B. Think of your arms as a delivery mechnaism for a punch. It needs to accelerate and snap out (as opposed to push out) to deliver a stinging blow. Fully Extend - Make sure that whenever you re throwing straight punches such as a jab or a cross, your elbow is not bent and your entire arm is fully straightened. Stay Relaxed Your arms and body must be loose before throwing a punch in order to quickly pull the trigger when the time comes. Follow Through Make sure that you punch through the target rather than at it. You should be driving your fist to the other side of your opponent s head or body to increase the impact. Avoid:- Loading Up Cocking back your arms to throw a punch is a big no-no. Not only does it reduce the time it takes for you to throw a punch, but it s also a dead giveaway for your opponent who may be waiting for a countering opportunity. Tensing Up Do not tense up your arms (or any part of your body for that matter) before thowing a punch. It will only drain energy and slow down your punches. The only time your arms should be tense is just before impact. Page 8

9 5. The Hands Despite being the least important element for increasing punching power, the hands of a fighter, especially a boxer is precious and must be taken care of. Using the wrong technique can seriously damage your hands and damaged hands means no power. It s like a snake with no venom or a cat with no claws. Keep Your Hands Loose Until you ve actually thrown a punch is when you should clench your fist. Keeping your fists balled up constantly puts tension on your hands and forearms. Turn Your Fist Jabs, crosses, hooks and overhands requires a certain degree of rotation of the fist (which will automatically rotate your elbow too). Throwing a hard punch without turning your fist properly can damage your wrist. Plus, that extra twist at the end is the perfect topping for an ideal power punch. Your hands take an extraordinary amount of impact every time a punch is thrown and it s prone to being damaged. Why else do you think it needs to be wrapped over and over again, and worn with padded boxing gloves? It s certainly not to protect your opponent s face. In order to minimize fractures, broken bones, swelling and general wear and tear, one must strengthen their hands (and of course, punch with the right technique). I ve dedicated an entire section to this later on, as I feel it s an extremely important topic. Page 9

10 NON PHYSICAL FACTORS Technique, physical strength and explosiveness is only half the story; the other half? It s your mind, which is the better half since it s the pilot of all your actions. The following mental factors directly affect your power punching abilities (methods to improve these are explained in the latter chapters). Precision The sweet spots that you want to target are: The Chin / Jaw This is the best place to target as a well placed forceful shot causes the head to turn so fast, which then causes trauma to the brain and essentially shuts it down; thus resulting in a knockout. The Temple Located at the side of the head just behind the eyes. Even a soft blow in this area can rattle the brain and cause the body to malfunction. The Liver A large organ located in the upper right section of the abdomen. The Solar Plexus Located at the pit of the stomach where there are a lot of radiating nerves. Falling short of any of those critical areas mentioned above will make all the difference between knocking out or hurting your opponent, and not even making a dent in them. Timing Speed is important, but timing even moreso. Even the boxer with the fastest hands can be timed; but what has timing got to do with increasing punching power? Despite not adding any more force behind a punch, a well timed punch causes the element of surprise. This means your opponent unexpects it and the more unexpecting a punch is, the more chance it has to stun or even knock someone out. Page 10

11 There are several instances where timing comes into play: Punching just before your opponent pulls the trigger. Punching just after your opponent pulls the trigger. Punching at the same time as your opponent. Each instance requires you to closely observe even the slightest movement of your opponent and then capatilize with a punch of your own. Your opponent s habits and rhythm will help you time their punches. Counterpunching Effective counterpunching requires good timing; but where timing is purely based on when to throw a punch, countering is also to do with what punch to throw. Again, a good counterpunch provides the element of surprise and it s the punches you don t see coming that are often the ones that ll knock you out. A counterpunch can be thrown at the same time or after your opponent throws a punch, and you must know how you re going to avoid their punch, what you re going to fire back with in return and when. Page 11

12 COMMON MISTAKES TO AVOID Avoid making these other common mistakes (not mentioned in previous chapters) that are detrimental to not only your punching power, but also your overall fitness. Holding Your Breath The act of throwing a punch or doing any kind of explosive exercise for that matter is to exert yourself, and exertion requires controlled breathing in order to perform at a high level consistently. When you hold your breath, CO2 (carbon dioxide) builds up within your body which causes you to tire quicker. You re probably familiar with the grunts and other noises fighters make when throwing a punch or kick. As funny or annoying as some may be, it helps to breath outwards and it s something you should do too, whether it s your own noise or just a silent blow out the mouth. Lifting Weights Will lifting weights help me punch harder? That s the question pondering in a lot of fighter s minds and there are many topics and debates on it; but if you listen to the best boxing trainers in the business, 99% of them will tell you that lifting weights will not make you a harder puncher. I ve experienced this myself (though I m not a big fan of weights anyway) and have rarely seen anyone punch harder through weight lifting. Why is this the case? Page 12

13 Punching is a snapping motion while lifting weights is a pushing motion. The former simultaneously requires speed, torque and explosive force none of which can be attained through lifting weights. Lifting heavy weights may add extra weight behind your punches through an increase in muscle mass but often at the cost of speed. This will do little to increase your punching power because the force used in a powerful punch is generated through transitioning your entire bodyweight to a single point of impact and is not dependent on the slow twitch muscle strength of each body part. Your muscles need to be relaxed to gain the speed and momentum needed for an explosive punch. Adding more bulk to your muscles can hinder muscle relaxation and leave you feeling stiff and slow. Think of punching as throwing a baseball against a wall. How hard it hits the wall depends on the thrower s technique which depicts how fast the ball travels. Increasing strength and bulking up will not improve one s technique of throwing the ball as weight lifting has an entirely different body movement than throwing. This is pretty much the same principle as throwing a punch. The downsides for a boxer doing heavy weight lifting are: Can Make You Slower Though it s not always the case, increasing muscle mass can make you slower and stiffer since that extra weight hinders the speed at which your arm releases and makes your muscles more difficult to relax. Can Tire Your Muscles Faster In order to have muscular endurance, you need to consistently increase and maintain a high work rate for your muscles which is not possible with heavy weights since they re done in low repititions. Increases the Chances of Injury Your joints and muscles are under a lot of strain when lifting heavy weights, especially if your technique is wrong. It s common for weight lifters to be riddled with lower back and shoulder pain, and as a fighter, you d be out of action for a while. Page 13

14 Despite the overall negative aspects of lifting weights for boxing, it does provide advantages in the department of sheer physical strength. This is useful for muscling around your opponents and to avoid being muscled around. Having said that, if you re going to do weights and box, it s best to keep the weight lifting to a minimum. Please Note: Using light weights to incorporate into specific explosive exercises (which we ll cover later on) is fine. It s using heavy weights to increase muscle mass and physical strength that you should avoid. Page 14

15 GETTING IN THE CORRECT STANCE At the very foundation of all boxing techniques, is the stance. It s the basis of balance, movement, physical strength and punching power. Get it wrong and some or all of the aforementioned attributes will be hindered. Throughout boxing s long history, the conventional stance has evolved from a more upright style to a wider legged and lower style. Of course, uncoventional boxers will have an unconventional stance which may not always be the most fundamentally sound; but the ideal boxing stance allows you to comfortably defend and attack without hinderance. No matter if you re an orthodox or southpaw, the following rules apply (they ll just be the opposite to each other). Please Note: The following points are based on the assumption that you and your opponent have the same stance as each other. Page 15

16 See the southpaw illustration here: Lower Body Stand Sideways By standing sideways slightly, you make yourself a smaller target. Your lead hand and face should aligned and facing 12 o clock. Feet Spread Apart Your feet should be positioned just past your shoulder width. Foot Positioning Lead foot should be facing a degree angle (use your toes as a guide) while your rear foot should be positioned around 45. Lift Heel of Rear Foot Stand on the ball of your rear foot when you re stationary. This allows you to quickly transition from offense to defense mode. Plant Lead Foot Keep your front foot flat on the ground for better stability. Knees Bent Always keep both your knees bent slightly as if you re slightly squatting. This provides stability and punching power. Page 16

17 Keep Weight Centered Your weight should be evenly distributed between your front and back legs except for when you re throwing power punches which requires your weight to transfer from one leg to the other. Avoid:- Too Wide of a Stance If your feet are too far apart, you can easily be knocked off balance and it also stalls foot movement. Squaring Up Your Feet If your feet are near enough horizontally aligned together, it ll affect your balance. Feet in a Straight Line Standing with front facing feet as if you re on a tightrope is also a hinderance to balance and punching power. Standing Straight Up This means that your knees aren t bent, resulting in less power, stability and a bad defensive posture. Standing Too Sideways Yes, you are actually offering less of a target if you do this but you re also making it extremely difficult for yourself to punch with the rear hand without falling off balance. Distributing Too Much Weight Avoid transferring too much weight onto either your front or back foot especially when punching as this can leave you off balance. Upper Body Keep Your Chin Down Tuck your chin down as if you re holding a tennis ball between your chin and neck. You want to avoid exposing your chin as that s the sweet spot to get knocked out. Rear Hand Protects Chin Protect one side of your face by keeping your back hand up at all times. Lead Hand Around 6-8 Inches From Chin Too close means that your jab has a further distance to travel and too far means that it ll take longer for you to bring back the lead hand to protect your chin when necessary. Page 17

18 Elbows Tucked In The elbow of your rear hand should be tucked in to protect one side of your body while the elbow of your lead hand shouldn t be too far from the other side (it ll naturally be a few inches out because of where your lead hand is positioned). Hands Open The only time you should make a fist is when you re throwing a punch. All other times, your hands should be open and relaxed to parry punches and keep the forearms loose for speed and muscle endurance. Avoid:- Dropping Your Hands This is a big no-no. You should always have one hand guarding the chin when the other is punching. The only exception is when you know you re out of range of your opponent s reach. Squaring Up Shoulders Having both shoulders facing forward offers a bigger target for your opponent. Sticking to the Basics Don t stray from the basics that have proven to be successful time and time again. By following the set of rules above, you ll have a solid foundation of: Positioning Mobility Balance Punching Power There will always be a handful of unique and unorthodox boxers who have successfully broken these rules due to their supreme athletic abilities. However, as their athleticism diminished with age, many of them were no longer able to get away with it. Because they lacked solid fundamentals, their fall from grace were often fast and hard. Master the basics and they won t let you down in the long run. Page 18

19 THE CORRECT TECHNIQUE If there s one thing about punching power that you should master before anything else, it s the right punching technique, which goes hand in hand with the boxing stance. If your technique is wrong, your power will always be diminished. In this section, we ll aim to put that right. I ll explain the basics of every conventional punch and how to maximize its power through utilizing the correct technique. We ll first start off with... THE JAB This is where it all starts... Though a jab is not considered a power punch, it can be turned into one. Its main purpose however, is to: Set up other punches Measure distance Get into range Bait and feint (draw the opponent into making a move by pretending to make a move yourself). Distract your opponent The jab is the most important punch in boxing as it can be so versatile in its attacks, and it will also help you set up your big knockout punches. Page 19

20 Jab Fundamentals See the southpaw illustration here: Watch the Video Here From a boxing stance, the jab has the shortest distance to travel from point A-to-B, which logically means it should also be the quickest. Here are some rules to abide by when throwing the basic jab: Keep Your Rear Hand Up Always protect your chin with the back hand when throwing a jab; otherwise you re open to the lead hook. Rotate Your Fist To get the most power from your jab, from your normal stance (lead hand aligned with chin and knuckles pointing up) throw a jab and mid-way through it, you must turn your fist until your palm is facing down. Page 20

21 Extend Your Arm Fully Get full reach and power by fully extending your jab and keeping your opponent at the end of it. Turn Your Shoulder (optional) This adds more reach and power when you turn your shoulder into the jab at the same time. Snap the Jab Avoid pushing your jab (or any punch) as it s slow and weak. You must begin relaxed and snap the jab out quickly like you re trying to put out a candle flame with the wind from your jab. Bring Your Hand Back Don t forget to bring your hand back to its original position just incase you need to quickly defend yourself. Don t Lunge In Trying to reach a target that s too far with your jab will result in you being off-balance and open for counters. You ll know when you ve overreached because you won t have a solid footing and your face will also be so far ahead of your front foot. Jab Variations Watch the Video Here There are many variations of the jab in boxing and each serves a different purpose. Here are some other popular types of jabs: Ordinary Jab The most basic of jabs (explained above) and one you should master before learning the others. Step Jab Used when the target is out of range. You need to take a small step forward (avoid large steps as it ll leave your legs too wide apart and off balance) while throwing the jab at the same time. Both actions need to synchronize. Side Step Jab This is the same as the step jab, but you d step sideways to the outside of your front foot as opposed to stepping forward in a straight line. This creates an angle that makes it more difficult for your opponent to hit you while creating more openings for yourself. Page 21

22 Up Jab Breaking some fundamentals, an up jab requires your lead hand to begin below the waist and thrown upwards to the face. This type of jab is harder for your opponent to see as it starts off out of their direct line of vision. Crouch Jab Make yourself a smaller target while jabbing simultaneously by hunching forward and bending your knees a bit more, then shooting the jab upwards. This is also a great way to get into range when performed with a forward step at the same time (see the image illustrations here: orthodox: southpaw: Southpaw.jpg ). Jab to the Body Distract and create opening up top by jabbing to the body. This tricky but effective jab is performed like a crouch jab but you must take a small step forward and stick the jab in the abdomen (like you re stabbing it in). Your opponent may instinctively drop their guard to protect their stomach, leaving their chin wide open as a result (see the image illustrations here: orthodox: southpaw: Southpaw.jpg). Feint Jab Bait your opponent into making a move (whether it s dropping their guard or throwing a punch) by pretending to throw the jab. It can be done by throwing the jab half-way to the body or head, or just twitching the jab out slightly. To capatilize off your opponent s reaction, you need to be able to read their body language and recognize patterns in their behaviour. Range Finder Gauge the distance of your target by using the jab as a range finder. You can slowly extend the jab (nearly or all the way) and see if the target is within range of your rear hand (straight, cross or uppercut). Double or Triple Jab To safely get into range, you can perform double or triple step jabs (ideally by stepping to the side where you re not in your opponent s Page 22

23 direct line of vision). Be careful not to jab from too far out as it s too predictable. Double and triple jabs can also be done in a stationary position. No matter what type of jab you use, it s supposed to help you set up one of your power punches (anything that s not a jab). THE STRAIGHT/CROSS The most natural punch after the jab is the straight aka. cross. Just like its name suggests, it s a punch thrown with the rear hand that travels in a straight line to its target. You may have heard the term 1-2 in boxing, which basically means a jab followed by a straight. This combination is the most common and best starting point. I highly recommend you to master the straight because: It s the best mid-range to long-range punch. It s the fastest power punch from point A-to-B at long range. It s simple to set-up and throw with or without a jab preceding it. Leaves you in a good position to follow up with other punches (providing you re not overreaching). Page 23

24 Straight Fundamentals See the southpaw illustration here: Watch the Video Here If you possess a highly refined straight punch, it ll cause a lot of problems for your opponents. It s so simple yet it s probably the most effective power punch. Here are some rules to abide by when throwing the straight (many of which are the same as the jab): Keep Your Rear Hand Up Even though there s less risk of getting hit by a counterpunch if you were to drop your rear hand when throwing the straight (assuming both fighters are the same stance), it s still a precaution to protect Page 24

25 your chin with the back hand. You d be open to the lead hook if your opponent has an opposing stance (e.g. Orthodox vs southpaw). Rotate Your Arm To get the most power from your straight, from your normal stance (rear hand guarding one side of chin and knuckles pointing up) throw a straight and mid-way through it, turn your fist until your palm is facing down. Extend Your Arm Fully Get full reach and power by fully extending your straight and keeping your opponent at the end of it. Turn Your Shoulder This adds more reach and power when you turn your shoulder into the straight at the same time. Rotate Your Body Get the most power from your cross by rotating your hips and waist anti-clockwise (orthodox) or clockwise (southpaw) as you throw the cross. Dip Your Head (optional) By dipping your head to the outside of your lead foot as you throw the straight, not only do you create more power due to more body rotation, but it also takes your head off the centre line (making it harder to hit) and puts you in a better position to follow up with a powerful lead hook. Pivot Your Rear Foot When you throw the straight, you must also pivot your back foot in the direction of where the target is (e.g. if the target is at 12 o clock, then your foot must also be pointing in that direction). Naturally, your heel will lift and you ll be standing on your toes. Bring Your Hand Back Don t forget to bring your hand back to its original position just incase you need to quickly defend yourself. Please Note: Power from a straight punch comes from transfering body weight from the back foot to the front foot, whilst following all the rules above including rotating the body, turning the shoulder and extending the arm. All of these movements must be done simultaneously to create the kinetic energy and force that can knock someone out. Page 25

26 Avoid:- Lunging In Trying to reach a target that s too far with your straight will result in you being off-balance and open for counters. Keep a solid footing and don t allow your face to be too far out from your front foot. Over Extending This happens if you re trying to hit a target that s too far away. You ll end up stretching your arm further than you should, which can damage your elbow joint. Lift Your Rear Foot Keep both feet on the ground at all times. It s a common mistake for fighters to lift their rear foot when throwing the straight. This diminishes power and causes a body imbalance. Putting All Weight on Your Lead Foot Don t transfer all your body weight to your front leg because it can cause you to fall into the punch. If you miss, you d need to step in with your rear foot to maintain balance or you may end up falling forward. That moment of imbalance can leave you open for counters. Stepping in With Your Rear Foot Unless you re doing it intentionally for the purpose of shifting (ad advanced technique that involves switching from one stance to another, typically disguised by throwing a punch at the same time), you shouldn t step forward with the back foot as you re throwing the straight. It will square you up to your opponent, leaving a bigger target. A straight punch can be set up in a variety of different ways, but the most common are: Jab > Straight (head or body) Jab to the Body > Straight to Head Lead Hook > Straight (head or body) Watch the video here The straight can also be released from half-way, meaning that your rear hand begins at the half-way point between yourself and the target. Your opponent will clearly see your hand, but because it s a shorter distance from their face, it s harder to avoid it. Page 26

27 THE LEAD HOOK A power puncher s favorite punch the lead hook. Conventionally, it s thrown as a looping punch at chest level (if aiming for the head), but like with every other punch in boxing, it has its varieties. Some of the reasons why the lead hook is so heavily favored particularly for pressure fighters and big punchers is because: It can generate a tremendous amount of power. Can be thrown short or wide, to the head or body. There are many different ways to set it up......as well as using it to set other punches up. Lead Hook Fundamentals See the southpaw illustration here: Page 27

28 Watch the Video Here Here are some rules to abide by when throwing the lead hook to the head (it s thrown differently when thrown as a body shot, which we ll cover below): Keep Your Rear Hand Up Failure to follow this rule when throwing the hook at an opponent with the same stance as yourself, means that you can get caught by your opponent s lead hook too. Bend Elbow at a 90 Degree Angle An ideal hook would be thrown with the elbows bent at a perfect right angle. This means that the target would have to be within a certain range to hit it. If it s further out, then the angle increases which normally results in a loss in power. Rotate Your Body As you re throwing the hook, you need to rotate your hips and waist at the same time to generate more kinetic energy, resulting in hugely increased power. Pivot Your Lead Foot In the same direction as where your hook is going. Keep Back Foot Flat On the ground with no part of it lifted. This gives your body more stability and balance when you throw the hook. Put Weight on Back Foot (optional) Transfering body weight from your front to back foot increases the power of your hook. Since it involves leaning back onto your rear leg, how much weight you can shift depends on the distance of your target (the closer it is, the more you can transfer your weight backwards). It s important not to transfer too much weight as that ll just leave you off balance if you miss. Page 28

29 Throwing the Lead Hook to the Body See the southpaw illustration here: Watch the Video Here There s nothing quite like having a great lead hook body shot that can dent one s oxygen tank or completely immobilize the enemy. It s a hard task trying to drop someone with a body shot, but if you manage it, it s one of the hardest things to get up off the canvas from. There are some significant differences when throwing the lead hook to the body, as opposed to the head, which are as follows: Page 29

30 Dip Your Head To the outside of your lead foot. This can be achieved independently or via a set up (e.g. throwing the straight while dipping your head simultaneously in preparation to throw the lead hook body shot). Throw it Upwards at a 45 Degree Angle By dipping your head to the outside, you should have the perfect angle where you can throw the lead hook upwards towards the rib cage where it houses the liver. This area is the sweet spot for a body shot knockout. By throwing it at a 45 angle, it s easier to target this area especially if your opponent has a tight Peek-a-Boo style guard. Pivot Your Back Foot Since the emphasis is on a forward and upwards punching motion where body weight is focused on the lead foot, your rear foot has to pivot in the direction of the punch to provide torque (along with your hips and waist). You cannot throw the lead hook to the body the same as you d throw it to the head primarily because the target is at a different angle. Refine this punch into a devastating weapon and you ll have an easier time keeping strong pressure fighters off you as well as slowing down movers. Lead Hook Variations Watch the Video Here There are a few variations of the lead hook, most of which are made different by the use of footwork and upper body movement, and some by the angle at which the punch is thrown. Check Hook This is an advanced technique that allows you to hit the target while getting out of the way of any return fire. It involves throwing the lead hook as your opponent is moving in range, and then pivoting on your front foot (in the same direction as the punch) while simultaneously swinging your backfoot to the outside. Page 30

31 Step Back Hook This is similar to the check hook but instead of moving laterally to avoid incoming punches, you take a step back while throwing the lead hook at a forward moving target. Pull Back Hook While your upper body is slightly tilted forward, throw the lead hook as normal but as you do, pull back your upper body so that more weight is transfered to your rear foot (unlike the previous types of hooks, you don t have to move your foot positioning). This increases punching power and minimizes the chances of getting hit back. Hook Uppercut Also known as a hookercut or 45, it s a merge between a hook and an uppercut, and it s thrown at a 45 angle (exactly like the lead body shot but to the head instead). To get more power on it, throw it from around waist height which also makes it harder for your opponent to see it coming (see the image illustrations here: orthodox: southpaw: Southpaw.jpg). Overhand Hook This is a really difficult and unconventional type of lead hook to throw. It s most notably seen being performed by Gennady GGG Golovkin. It s thrown as a looping shot targeted at the top side of the head (going over a high guard defense). Because of the angle and minimal leverage you can get into the punch, it s difficult to muster up much power (see the image illustrations here: orthodox: Hook-Orthodox.jpg southpaw: Master the most basic lead hook before moving onto the more advanced variations above. Page 31

32 Practice them while shadowboxing (visualize your opponent), on the pads and in light sparring. Only use them in a fight once you re comfortable and confident in your abilities. THE OVERHAND Another punch commonly thrown by brawlers and pressure fighters is the overhand; a looping punch thrown over the head and downwards onto one s head or chin. It s a slightly awkward punch to throw and some boxers prefer to not to use it mainly due to difficulty landing the punch and the risk of missing. However, if you have a great overhand punch as an asset, it ll become a prized weapon because: It can be thrown at short, mid and even long range. It s hard for opponents to see it coming as it comes from way back, out of one s line of vision. Effective when timed and thrown over the jab of an opponent with the same stance as yourself. Please Note: It s often difficult to land the overhand against an opponent with an opposing stance (orthodox vs southpaw) because of the long distance. It s better to use straight punches and lead hooks in this situation. Overhand Fundamentals Since there are quite a few risks with throwing the overhand, it s important that you really get the basics down to a tee. Page 32

33 See the southpaw illustration here: Watch the Video Here Throw Over Your Shoulder The overhand is supposed to be thrown in a looping motion over shoulder height (hence the name) so it ends up landing downwards on the chin/head of your opponent. Bend Your Elbow When the punch leaves your hips, your elbow should be bent at an angle of around depending on how far your opponent is (the further your opponent, the less bent your elbow will be). To get the most power from the overhand, the ideal angle of your elbow should be between Lean to the Outside As you re throwing the overhand, lean to the outside of your lead foot in order to put more weight behind the punch and to avoid any counters that might be coming at the same time. Page 33

34 Transfer Weight to Front Foot As you would do for a straight cross, transfer your body weight from your back foot to your front foot. Pivot Your Back Foot Just like you would do for a straight cross, pivot your rear foot to put more power into the punch. Use Your Peripheral Vision Your eyes should never leave your opponent. Even when you re leaning to one side, you should use your peripheral vision to watch the target. Avoid:- Throwing From Too Far Out If you re too close to your opponent, it ll be difficult to land the overhand with any significant power though it can still work. However, if you throw it from too far out, you ll be overreaching which reduces power and also leaves you off balance and open for counters. Lean Too Far You re supposed to lean to the outside of your lead foot when throwing the overhand but if you end up leaning too far, there ll be an imbalance of your body weight causing you to tilt too much to one side. An overhand really is a what you see is what you get type of punch, meaning that there s no real variations to it. The trick is to know when to throw it (especially timing it over the jab) and how to set it up (with the jab to vitally measure distance). THE REAR HOOK When you compare the overhand and the rear hook, they have many similarities. The rear hook is only distinguished by the lower angle at which the punch is thrown. If you have a great overhand, chances are, you can throw a great rear hook too; vice versa. Page 34

35 This is because both punches come from the back and pretty much involve the same body movement; but what advantages does the rear hook have over the overhand? Reaches the target quicker due to the shorter distance the punch has to travel. Better for throwing at shorter opponents since a lower target is easier to hit with a rear hook instead of an overhand. Having said that, the rear hook can also be a risky punch which is why fighters don t throw it very often. Because when you throw the rear hook, you re in a more upright position and therefore, more liable to get hit. Also, the punch cannot cover much distance due to the upright body positioning needed to get good leverage on it and the angle at which it s thrown. Rear Hook Fundamentals See the southpaw illustration here: Page 35

36 Watch the Video Here The rear hook shares many of the same fundamentals as the overhand, so it only requires some small adjustments. You must throw the rear hook at your own shoulder height or below. Your elbow shouldn t be pointed upwards nor downwards when throwing the rear hook, but keep it aligned horiztonally. Your torso should be stood upright rather than hunching forward or to the side. THE LEAD UPPERCUT One of the most devastating punches to throw is also one of the riskiest because unlike other punches where when thrown, your shoulder and free hand can guard both sides of your chin, the uppercut leaves one side of your face completely open. The lead and rear uppercut comes from down under to nail an opponent who often doesn t expect it. However, it has to be properly set up to disguise it. If you fail to do so, your opponent may be able to spot it coming from a mile away. The uppercut is such an effective weapon to use because: Ideal to use when your opponent is close to mid range. Effective against fighters who keep ducking low (especially if they have a bob and weave style). Often diffcult to see coming as it comes from way below one s direct line of vision. Lead Uppercut Fundamentals Because uppercuts leave you more open than other punches, it s essential that you follow the fundamentals to minimize that risk. Page 36

37 See the southpaw illustration here: Watch the Video Here Keep Your Rear Hand Up Always protect your chin with the back hand when throwing a lead uppercut; otherwise you re open to the lead hook. Dip Your Head to the Outside This gives you two benefits more leverage in the uppercut (which equals more power) and a better defensive position as your head isn t in the centre. Ideally, you should set yourself up into this position after you ve thrown a punch such as the straight or overhand (for real or as a feint) because dipping your head independently is sometimes a bit too obvious. Bend Your Elbow Think of the lead uppercut as a lead hook aiming upwards and just like the lead hook, in order to get maximum power you d have to keep your elbow bent at a 90 angle. Page 37

38 Throw From the Waist In order to get the most power into your uppercut, it must be thrown from the waist. This means that for that split second, your lead hand will drop down from the chin area (where your lead hand should be guarding) to your waist, and then launched upwards. Rotate Your Body As you re throwing the lead uppercut, you need to rotate your hips and waist at the same time in the direction of the punch to generate more kinetic energy, resulting in hugely increased power. Put Weight on Lead Foot The lead uppercut requires you to put the majority of your bodyweight onto your lead foot to maintain balance while delivering power. Pivot Your Back Foot Your front foot remains flat for stability while your back foot pivots in the direction of the punch. This causes your front knee to also shift into the punch though the position of your lead foot shouldn t move. Avoid:- Throwing From Too Far Out An uppercut, no matter if it s the lead or rear, is probably the riskiest punch to throw from long range. Not only is it extremely difficult to land from far out, but it also leaves you more out-of-position and exposed than any other punch. Just try to hit a target (or imagine one) with an uppercut from long range and you ll see how difficult it is. Leading With an Uppercut (optional) It s dangerous to throw the uppercut without setting it up with another punch first because it s often an easy punch to see coming. The only exceptions are if you re on the inside where it s safe to lead with an uppercut or you re throwing it as a well timed counterpunch. Page 38

39 Lead Pull Uppercut See the southpaw illustration here: One variation of the lead uppercut is the pull back manoeuvre (much like the pull back lead hook). This differs from the conventional uppercut in a few ways: You must pull your upper body back as you re throwing the lead uppercut, leaving you in a better defensive position since your upper body is now further away from your opponent. The lead pull uppercut enforces you to follow through all the way and pull the uppercut back with your body, as opposed to the conventional lead uppercut where you don t always have to drive through the target (which allows you to follow up with a punch or defensive movement much easier). Page 39

40 THE REAR UPPERCUT Just as deadly as the lead uppercut but posing even more risk when throwing it, is the rear uppercut. Why does it pose more risk? Because the punch is coming from the back, it may take longer to reach your opponent depending on their distance. As a result, it s easier for your opponent to read it. You re wide open for the deadly lead hook (if your opponent has the same stance as you). There are some benefits the rear uppercut has over the lead: More effective when your opponent is in close or mid range as there s more space to get more leverage into the punch. It s better as a counterpunch due to your body positioning and the fact that it s a quicker trigger to pull. Page 40

41 Rear Uppercut Fundamentals See the southpaw illustration here: Watch the Video Here Nearly all of the fundamentals for the lead uppercut also apply to the rear uppercut except for one. No Need to Dip Your Head Your head remains in the centre while you re throwing the rear uppercut (unless you re ducking under a punch). If you re in the correct stance where your body is positioned sideways slightly, your head will naturally rotate with your hips and waist when the punch is thrown. Page 41

42 Side Lean Rear Uppercut See the southpaw illustration here: To minimize the risk of throwing the rear uppercut, lean your upper body to the outside of your lead foot while you re throwing the punch. This technique does three things for you: Allows you to follow through with the punch more naturally whilst being defensively responsible. Takes your head off the centre line Sets up a powerful lead hook for you If you opt for defense instead of offense, then you can just as easily bend your knees and duck under any return fire after you ve thrown the punch. Page 42

43 Rear Uppercut Body Shot See the southpaw illustration here: Watch the Video Here The second most effective body shot (after the lead hook to the body) is the rear uppercut to the solar plexus (or liver/stomach depending on your opponent s body positioning), an area full of radiating nerves that completely takes your breath away when hit with a forceful enough impact. It s thrown like a conventional rear uppercut but to the body instead of the head. Ideally, it s best thrown as a counterpunch ducking underneath a punch and then throwing the body shot as your opponent s body is exposed. Page 43

44 THROWING COMBINATIONS Keep your opponent guessing... That s one of the keys to landing a knockout punch, and one way of keeping your opponent bewildered is by throwing combinations. This can be a sequence of 2 or more punches in quick succession. While throwing combinations do not directly increase punching power, they help to disguise it. What this quote means is that your most powerful punch is disguised amongst other less powerful punches, so your opponent doesn t know when and where to defend. Beware however, as the more punches you throw, the longer you expose yourself to counterpunches. The topic of defense can be saved for another day, but for now, let s get into some tips on how to maximise your chances of delivering a knockout blow via a combination. Stay Loose and Relaxed Being tense and tight drains energy. Your muscles need to be relaxed in order to throw quickly, fluidly and powerfully. This is why it s so important to warm up before a fight because the quicker your muscles warm up, the more relaxed you ll become. Don t Throw One Too Many Keep your combinations to a minimal, particularly if you don t have fast hands. A relatively safe amount of punches to throw in a combination is 2-4 punches; any more than that and you re in an even more dangerous territory. Mix it Up Don t throw the same combinations over and over again because a good fighter will read it and attempt to counterpunch you. Mix up your combinations so that you re always keeping your opponent guessing. Page 44

45 Keep Your Punches Short The shorter your punches are, the quicker they ll reach the target. This means that you need to be in close or mid-range. Never attempt to throw combinations at long range otherwise you ll end up over reaching and off balance. Control Your Breathing Don t hold your breath while throwing a combination as it tires you out so easily. You must breath out after each punch thrown. This is why you hear some fighters make a noise after every punch they throw because it helps them with their breathing (though it makes them more predictable). Know What Punches Follow Combination fluidity is not just about throwing punches with the correct technique, it s also about knowing exactly what to follow up with after each punch. Each punch should be followed up with another that allows you to rotate or pivot in a direction that feels natural, which is usually in the opposite direction to the preceding punch. For example, you wouldn t throw multiple leads hooks to the head because they just don t flow well together. Work on Fast Twitch Muscles Rapid and explosive body movements require fast twitch muscle fibres, which can be refined by performing a series of plyometric exercises (exerts maximum force in the shortest time possible) that mimic the movements of specific punches (we ll cover this later). Control Your Power Remember, not every punch you throw in a combination has to have power. If they did, you d be sacrificing speed, accuracy and balance. The initial set of punches you throw are not meant to be thrown with full force, but serves to set up your finisher which should have the most leverage and power. There are so many different combinations and methods of throwing them that can fill up a book of its own. To give you a better understand of how to throw a combination, here are some basic examples: Jab > Straight > Lead Hook to Body or Head 1. Jab (measures distance + distracts opponent) 2. Straight (adequate power + positions you for the next punch) Page 45

46 3. Lead Hook to Body / Head (maximum power) Jab > Straight > Lead Uppercut 1. Jab (measures distance + distracts opponent) 2. Straight (adequate power + positions you for the next punch) 3. Lead Uppercut (maximum power + thrown in close-mid range) Jab > Rear Uppercut > Lead Hook to Body or Head 1. Jab (measures distance + distracts opponent) 2. Rear Uppercut (adequate power + thrown in close-mid range) 3. Lead Hook to Body / Head (maximum power) Jab > Rear Uppercut to Head > Lead Uppercut 1. Jab (measures distance + distracts opponent) 2. Rear Uppercut to the Head (adequate power + thrown in close-mid range) 3. Lead Uppercut (maximum power + thrown in close-mid range) Watch the Video Here You may have noticed, there are the same patterns in all these combinations. 1. The first punch is always a set up punch, though this doesn t always have to be the case. You can lead with a power punch if the timing and distance is right. 2. The second is a power punch doesn t add full power but enough to make the opponent wary (this typically applies to all punches in a combination preceding the final punch). It also gets you into position for the next punch. 3. The final punch is thrown with maximum power since you should be in a position that allows you to get the most leverage into it. These set of characteristics are generally the same no matter what combination you throw. Fundamentally flawed or unique talented fighters may alter them to their own style, but sometimes at a great cost. Page 46

47 COUNTERPUNCHING SKILLS To turn defense into offense takes timing, precision and reflexes. That s essentially what counterpunching is all about. It s a hard skill to master, but the rewards are exponential. In this chapter, I ll be going through various ways to counterpunch and how to improve your overall counterpunching abilities. The element of surprise contributes massively towards creating a knockout punch To counterpunch is to catch your opponent off-guard by creating an opportunity to punch out of your opponent s punch. This of course, requires patience and a keen eye to detect patterns in your opponent s attack and predict what move they re going to make next. If you re already thinking that s not your style or counterpunching takes too much thinking, these next few reasons should convince why you should learn how to counterpunch effectively. Catches Your Opponents Unexpectedly The punches that do the most damage are the ones you don t see coming, even if you re not a big puncher. Doubles the Impact A counterpuncher not only makes an opponent miss, but often makes them fall, lunge or walk into punches, which doubles the impact of the blow. Fustrates Opponents Imagine getting hit everytime you throw a miss a punch. You re probably going to be fustrated and more reluctant to throw a punch. That s what most people will feel like if they kept getting countered. Conserves Energy You re able to dictate the pace of a fight if you can make your opponent tentative to throw. This is a crucial if you have a low workrate or you re a thinker inside the ring. Page 47

48 Beats the Speedster What do you do against someone who has twice your handspeed? You either pressure the hell out of them until (if) they slow down, or a better method would be to time them with precise counterpunches. METHODS OF COUNTERPUNCHING The great thing about counterpunching is that there are so many different ways to do it; from the simple to the outright difficult. Let s start off with the easiest counterpunch and work our way up (they will be rated from 1 to 3, with 3 being the most difficult). Please Note: The following counters assume that you and your opponent are both of the same stance, unless otherwise stated. Block Counter (difficulty level 1) Watch the Video Here If you ve boxed before, you would ve blocked a punch before. That s the very first physical move to initiate the block counter putting up your guard. But before that, you must: 1. Mentally prepare for the punch and know what your opponent will throw to catch their punch on your glove. 2. As soon as you feel the punch land on your glove (or elbow if it s a side body shot), you quickly throw your punch; ideally with the same hand you caught your opponent s punch with since their guard will be down on that side. For example, let s assume you and your opponent are both orthodox fighters. He throws an overhand right so you d catch it with your lead hand (the left), and then immediately throw a left hook which will land to the right side of his face providing that he s within range. Page 48

49 Duck Counter (difficulty level 2) Watch the Video Here This type of counter requires good timing on the duck. The easiest punches to duck are the overhand and hook since they re looping punches that if missed, they take a small fraction of more time to follow up or reset compared to straight punches. 1. Bend both your knees at an incoming punch. You may want to step in closer as you bend down if you re out of range. Keep your guard up, chin down and eyes up You shouldn t be hunched over looking at the floor otherwise you won t see the target. Also, avoid bending down too much as it ll take too long to come up with a counterpunch. 2. Quickly come up with a lead hook or a straight (whichever side is more open) after the punch swings by your head. Your opponent s body should also be wide open for a rear uppercut or hooks. If you want to get a better angle on your lead hook counter, then as you duck, you can slightly tilt your upper body to the outside of your lead foot. Same-Time Counter (difficulty level 2) Watch the Video Here One of the best and simplest counters to throw are same-time counters which basically requires you to throw a punch at the same time or split seconds after your opponent throws theirs. This gives your opponent no time to react to what s coming at them. 1. Watch and prepare for what punch your opponent is going to throw. 2. As soon as you detect any upper body movement to indicate a punch, quickly throw yours while simultaneously moving your head. Your punch should reach the target while your opponent s will miss. Some effective same-time counters include: Page 49

50 Your overhand over their jab (orthodox vs orthodox) Your straight vs their lead hook (orthodox vs orthodox) Your head should be moving away from their lead hook and end up to the left outside of your lead foot. Your shoulder would also be protecting your chin. Your lead hook vs their lead hook (orthodox vs orthodox) Make sure your head is positioned forward, a bit past or aligned with your front knee to bait your opponent. You must then pull your head back as you re throwing your lead hook. Your straight parallel to their jab (orthodox vs southpaw) Avoid the jab by moving your head to the outside of your lead foot as you throw the straight. The same-time counter requires perfect timing and is risky if you don t move your head but keep it stationary where your opponent will be aiming at, or drop your guard leaving one side of your face exposed. Step Back Counter (difficulty level 2) Watch the video here This is the only counterpunch on my list that requires you to move your foot positioning. You must gauge distances at two different points before your opponent throws a punch and after he has thrown the punch since both your positions would ve changed. 1. Stay within range where your opponent can just about reach you if he were to throw a straight. 2. As soon as he throws any power punch (anything except for a jab), step back with your back foot while leaning your upper body back slightly (if necessary for distance or balance, move your front foot back after), causing your opponent to miss. He may even lunge or fall in, making himself more open. 3. You should now be in position to shoot a quick and short power punch depending on where his head is after missing his punch. Page 50

51 The step back counter requires proper distance to work. Stepping back too far will cause you to be off balance or out of range to land a counterpunch. You should step back just enough to make your opponent miss. Pull Counter (difficulty level 3) Watch the Video Here The pull counter makes your opponent miss by inches by pulling your upper body back and coming back with a counterpunch. It sounds and looks simple but is actually pretty calculated. 1. Get within range where you re just at the end of your opponent s jab. Not too far out, otherwise you ll fall short and not too close as you ll more liable to get hit by short counters. 2. When your opponent throws a jab, pull your head back just enough for your opponent to miss his jab. 3. Come back with a straight over his jab (it must always be a straight punch you return fire with as it s the quickest to reach the target from that position). 4. When the punch lands (or even if it doesn t), duck after to avoid any return fire. A few things to take note of when using the pull counter are: Use it only when your opponent throws a single jab as it s easier to predict and less risky. Don t pull back too far because you ll be off balance and it ll take longer for you to comeback with the counter. Don t keep your hands glued to your face as you pull back because it hinders your speed on the pull back maneuver and counterpunch. This counterpunch must be used sparingly otherwise you run the risk of becoming predictable. Page 51

52 Slip Counter (difficulty level 3) Watch the Video Here What also appears to be a simple counterpunch is actually difficult to pull off in a real fight. It follows the same principles as the pull counter but with more subtlety. 1. Get within range where you re just at the end of your opponent s jab. 2. When your opponent throws a jab, move your head to the outside of his jab. It s common to put your guard down as you perform the slip since it allows you to slip and counter faster. 3. Come back with a straight over his jab. 4. Whether the punch lands or not, duck after to avoid any return fire. Here are some important notes to keep in mind about the slip counter: You can also slip to the inside of your opponent s jab and counter with a lead hook. However, you ll be exposed you re to your opponent s rear hand and if your opponent has his guard up, he ll end up blocking the counter. The jab is the easiest punch to slip. It s also possible to slip the straight, but so dangerous as it s more powerful and often faster. Do not attempt to slip hooks, uppercuts or overhands because they re a lot harder or not possible at all. Roll Counter (difficulty level 3) Watch the Video Here In my opinion, the hardest counterpunch of them all is the roll counter (think of Floyd Mayweather s renowned shoulder roll technique). It s incredibly risky because you have to put yourself in harms way to pull it off but if you have good reflexes, it may come naturally to you. 1. Start out in a normal stance and anticipate an incoming straight or overhand. Page 52

53 2. When your opponent throws the punch, you drop your lead hand to guard across your body and put your lead shoulder up to guard your chin. You then rotate your upper body and lean back slightly away from the punch. All these movements must occur simultaneously. 3. The punch should graze past your shoulder and your opponent should now be open for a counter rear uppercut or straight. Some important notes to keep in mind are: You may end up getting hit around the top of your head when rolling. Of course, the impact of your opponent s punch is greatly reduced due to the roll. If you time the roll maneuver wrong then you could be in serious trouble. I wouldn t recommend that you try this during a real fight until you ve practiced it many times over in training and become comfortable with it. TIPS FOR SETTING UP THE COUNTERPUNCH The truth is, counterpunching is difficult. Patience, timing, precision, reflexes and ring smarts must all align properly to be known as a successful counterpuncher. To help you get to that level (or as close as possible), here are some bona fied tips that will surely guide you there. Read Your Opponent Carefully Spot patterns in your opponent s actions. For example, if you notice that your opponent is throwing his jab everytime after you throw your jab, then feint with your jab. You know that your opponent is going to automatically throw his jab and as soon as he does, you can use an appropriate counterpunch technique. Watch Your Opponent Keep your eyes fixated to the centre of your opponent (either their chest or head). This is a good area to help you spot the slightest of movements from the shoulders which will indicate a punch being thrown. Page 53

54 Use Subtle Feints to Draw Your Opponent It must look natural and believable. Don t make a feint looked like it s forced, or your opponent is less likely to fall for it. Also, don t overdo the feints otherwise it ll become too predictable. Practice With a Partner Rehearse the counterpunches with a partner before trying them in a real fight. Practicing them on the pads, in sparring or even mimicking them (no contact) will all help you. It s well known that counterpunchers are difficult and dangerous fighters. You may have experienced it first hand. They always seem to remain one step ahead of you. Learn how to counterpunch as well and you can turn the tables and you ll become troublesome for all sorts of fighters brawlers, fighters with slower and faster hands than you, short or tall fighters and more. At the end of the day, a great counterpuncher can deliver knockouts with the slightest of punches through the element of surprise and using an opponent s momentum against himself. Page 54

55 TOP 7 BEST WRIST AND HAND STRENGTHENING EXERCISES Naturally, hands are not designed for punching... They re fragile and can be easily damaged. Why else do you think boxers wrap their hands over and over again with gauze and then wear padded gloves over them it s to protect their wrist and hands, not to protect their opponent s head. Sometimes, not even gauze or gloves can prevent one s hand from being fractured or broken, especially in the case of a hard puncher. Therefore, it s vital that you condition your wrist and hands so you can hit hard consistently without worrying about damaging them. Here are 7 exercises that will prevent injuries by ensuring your wrists and hands are as solid as a rock. 1. Wall Punching Watch a demonstration of it here Punching a wall? It may sound a bit silly at first, but the method behind it is to punch with only 1/4 th of your power. It s a technique that has been used for centuries by China s Shaolin Monks to develop bone strength around the fist. 1. Find a solid flat wall about the same height as yourself. 2. Hang a large stack of newspapers in front of the wall (so it s at least 1-2 inches thick when pressed down) to absorb some of the impact. 3. Begin punching the wall gently and continuously with one hand, from about 10 inches away. You can increase the distance and power bit by bit when you see improvement. Page 55

56 4. Switch hands and repeat. When the newspapers get worn out, change them around. Please Note: Never punch the wall too hard otherwise you risk long-term damage to the nerves in your hands. Only use 1/4 th of your full power or less. The science behind this is that when you punch a solid object hard enough, tiny cracks will appear in the bones of your knuckles. These cracks will get filled up with calcium and over time, your bones will harden and become tougher. Shaolin Monks usually perform this exercise 2 hours at a time non-stop. I don t expect you to match that (unless you really want to). Start off with 5 minutes, allow your hands to heal, then increase to 10 minutes and so on. 2. Fists and Fingers Push Ups Watch the video here You ve most likely seen this before or may have even done it yourself. The fists and fingers push ups are just regular push ups but performed with either the knuckles or a set of fingers instead. Fists Push Ups This simpler than it sounds. All you need to do is to make fists with both hands and perform a normal push up with them. Make sure that your knuckles lay flat on the floor and your wrists are not bent. Fingers Push Ups This exercise is a lot more flexible since you can use how many fingers you want to support yourself. It s best to begin push ups with all your fingers and then move down if you can. I wouldn t recommend regularly doing them with just one finger and thumb since there s too much pressure and little support. Aside from working out the usual areas that a regular push up does such as the chest, shoulders and triceps, both these exercises also strengthens your wrists, forearms and finger joints. Page 56

57 If you re finding it difficult to perform these on a hard floor, then try doing them on soft carpet or on a folded towel for each hand. 3. Hand Grip Exercises The two most common hand grips whole hand strengtheners and individual fingers. Another simple and common exercise to strengthen your fingers and forearms is to use a device called the hand grip which is often used by musicians, weightlifters and gymnasts. It allows you to continuously squeeze and apply pressure to a lever type device, which provides additional resistance. Some other benefits include: Increases your hand endurance Improves dexterity (skill in performing tasks with the hands) Simple to do this exercise whenever and wherever Improves your ability to do everyday tasks such as carrying, typing, writing etc. Page 57

58 There are different types of hand grips one s that work on each individual finger, one s that work on the entire hand and forearm and rubber balls. They re all beneficial for a boxer if you want more flexibility and focus, then go for the hand grip that targets each specific finger. 4. Rice or Sand Digging Watch a demonstration of it here This is another ancient martial arts technique that has found its way into a number of MMA and boxing gyms. 1. Get a large tub of rice or sand (you can usually buy them at supermarkets, wholesalers or DIY stores). Both will have the same effect. 2. Keep all your fingers together and straight, and begin digging your hands into the rice/sand. 3. When bringing your hands back out, you can grab a handful of rice/sand in each hand and squeeze, then release. You can also extend your fingers while they re inside the rice/sand and twist your hands. The whole point is to get resistance from all angles. 4. Repeat this exercise over and over. The more you do this exercise, the tougher your hands get because it builds calluses all over your hands and toughens the skin. It s also very therapeutic. Page 58

59 5. Thin Gloves on Heavy Bag A good pair of gardening gloves are inexpensive, durable, comfortable and thin enough to use on a heavy bag without damaging your hands (providing you punch only with moderate force). This is a little tip that I picked up from the Ten Goosen s Gym in Van Nuys. The likes of Jesus Soto Karass, Jose Luis Castillo and Andre Berto all implemented this into their training regime. 1. Get a pair of gardening gloves, which you can pick up for very cheap, and cut off the fingertips. Alternatively, you can just use hand wraps on their own. 2. Proceed to punch the heavy bag but only using 2/3 rd of your full power to prevent damage to your hands. If you want to do hooks and uppercuts, then use the same method on the double end bag. You have to remember that if you wrap your hands and use 14 or 16 oz. heavy bag gloves in training, yes they offer protection but in a real fight, you have to use smaller gloves for possibly a prolonged period of time so the protection is no longer the same as in training. Page 59

60 Also, using big gloves will surely condition your arms, but they won t condition your knuckles, but this exercise will. 6. Squeeze a Wet Towel You probably do this everyday but not as an actual exercise. This daily action is actually great for increasing strength in your forearms, wrists and fingers, and it s particularly beneficial for grip strength. When you squeeze all the water out from a towel, make sure that you do twist as hard as you can with both hands and repeat it over and over again for 5-10 minutes a day. To make things even harder, increase the thickness of the towel by folding it over several times (you may need a bigger towel). 7. Wrist Extensions and Curls Watch the video here For a boxer, one of the main parts of the body that gets damaged the most is the wrist. They re delicate and easy to damage, not to mention very painful when damaged. As recommended by Dr Levi Harrison, these last exercises is entirely focused on the wrists so that it can withstand more impact while minimizing injuries. Wrist Flexes Straighten out your arms in front of you with all your fingertips pointed forward. Proceed to flex your wrists down (fingertips pointing to the floor) and back up to neutral position at a moderate pace. Do 2 sets of these for 30 seconds each. Wrist Extension These are exactly the same as wrist flexes, but instead of flexing your wrists downwards, you flex them upwards so that your fingertips are pointed towards the ceiling. Page 60

61 The following exercise require a 5-10lb (2-4kg) dumbbell with a routine of 3 sets of 20 reps. Lateral Wrist Extension 1. Get into a sitting position. 2. While holding the dumbbell in one hand, lean your elbow and forearm on your thigh (your wrist and hand should be floating in front of your knee) so that the weight is in a hammer curl position (vertically). 3. Bend your wrist down and back up into neutral position. Seated Dumbbell Wrist Curl This is similar to the lateral wrist extension but instead of having the weight in a hammer curl position, you d have it horizontally when curling the weight using just the wrist. Make sure you curl the dumbbell all the way down and up so you really feel the inner section of your forearm tensing. Seated Dumbbell Reverse Wrist Curl This is the same as the exercise above but instead of having your knuckles pointed downwards when curling, it will now be facing upwards. You then proceed to curl the dumbbell down then up, making sure that you never move your elbow positioning. Page 61

62 TOP 10 BEST PRECISION + TIMING EXERCISES You may have heard the phrase: Precision beats power and timing beats speed. In many cases it s true, but what happens when you put all four attributes together? You get an almost unstoppable force of nature. Someone who has fast hands, hits hard and has the accuracy and timing to hit you when they want and where they want. A lot of knockouts (especially one punch kos) are a result of someone getting hit in a perfect spot at the perfect time (when they least expect it). The focus in this chapter is to improve your precision and timing skills through exercises that deal in hand-eye coordination so that you can produce knockouts more easily, even without much power behind the punch. The first 5 exercises are non-boxing based, meaning they can be applied to any sport. These are simple yet effective and should be practiced everyday. The last 5 exercises are standard boxing exercises which you should already be doing. You should put more emphasis on these as they re better for developing your hand-to-hand combat skills, moreso than the popular heavy bag. 1. Coin Catch Watch the demonstration here This is a fun exercise that you can do by yourself at home. The movement used in the coin catch exercise is similar to parrying a punch, so it will help you in that respect as well as the catch counter (catching a punch then immediately countering) since there are two actions involved in this exercise. Page 62

63 1. Put one of your arms out (keep it slightly bent) with your palm facing downwards anywhere between the height of your stomach to your chest. 2. Place a coin on top of your hand just before where your knuckles are. 3. In that position, throw the coin upwards slightly and in try to catch it in one swift movement with the same hand. 4. To make things more difficult, you can line 2 or 3 coins in a row from your fingers to your wrist, and then repeat the process. Both actions in this exercise requires you to use your fast twitch muscles particularly in the wrist and forearm. As a result, you should have quicker, better timed and more accurate punches when your opponent is in close range. 2. Coin Drop See the above video This is another exercise that involves a coin and also doesn t require a lot of space. You would need any partner to help you with this exercise. 1. Stand about two arm s length directly opposite your partner. 2. Get your partner to hold and drop a coin from around your chest height. 3. Your aim is to catch the coin with one hand before it touches the ground. This exercise is great for helping you find the target whenever your opponent bends at the waist or drops his knees. Page 63

64 3. Elastic Head Ball Here you see Artur Szpilka punching an orange ball that s attached to the black band worn around his head via an elastic cord. You can also attach it to the back of a snapback baseball cap. Watch the demonstration here The elastic head ball (not the official name) is a tennis ball or a soft bouncy ball that s attached to a head gear (snap back cap is fine) with an elastic cord. As far as I know, it doesn t seem like you can purchase this piece of equipment. However, it took me about 10 minutes to make one, although it only lasted a few weeks due to a weak cord used. There are plenty of tutorials on Youtube that show you how to make one. You must hit it with straight punches consistently and after every hit on target, the ball accelerates and changes direction so your reactions must be very sharp to catch it. This is great for improving your hand-eye coordination. Page 64

65 This training technique is becoming more popular among boxers so hopefully, a company will manufacture the equipment and sell it. 4. Reaction Ball A reaction ball is a cheap but effective piece of equipment that bounces in different directions when thrown against a hard surface. Many athletes in different sports that require great hand-eye coordination such as tennis, baseball and basketball implement the use of a reaction ball in their training regime. A reaction ball is a 6-sided small ball that bounces in unpredictable directions and will help to improve your hand-eye coordination, reaction, reflexes and quickness of your hands and feet. There are a variety of different exercises that you can do with this handy piece of equipment, but you would need somewhere spacious. These include: Drop & Catch Drop the ball starting from around waist height, let it bounce once then catch it. Gradually increase the height as you improve. Ball Toss From a split stance (a runner s stance), throw the ball high up (around 2-3 metres), allow the ball to bounce once and then try to catch it. Wall Toss Stand about 8-10 feet away from a solid wall. Throw the ball underhand against the wall, let it bounce once and then try to catch it using either one or both hands. Page 65

66 The best starting position for the drop & catch and wall toss is the athletic stance. You have to stand with your legs apart (just a bit further than shoulder length), hips back, knees bent and feet inline horizontally. A reaction ball is inexpensive and widely available online and in sports stores, so it s well worth the investment. 5. Tennis Ball Drills You ll be surprised about the amount of drills you can do with just a tennis ball. They re especially useful for athletes that require exceptional hand-eye coordination such as basketball, NFL players and baseball players among others. The premise of tennis ball drills is to catch the ball after bouncing off wall or floor, or when it s thrown to you. You can do this by yourself but it s always going to be more fun and responsive with a partner. Some simple yet effective drills you can do with a partner is to: Stand around 2-3 metres apart and throw the ball to each other and catch it with only one hand. After a while, you want to gradually increase the speed of the ball. Make sure that the ball is thrown in different directions so you can both move side-to-side. Stand facing towards a wall around 1-3 metres away with your partner standing behind you. They must throw the ball so it bounces off the wall in front of you, and you must catch it with one hand, return it then repeat. You can also do this exercise by yourself but with less effectiveness as you are always in control of where the ball goes. When you relate tennis ball drills to boxing and how it helps, just imagine that your opponent s head is the tennis ball. In the case of a defensive minded boxer, their head will be moving a lot. Page 66

67 Therefore, your ability to be able to catch a fast moving tennis ball quickly mirrors the ability to punch your opponent s head just as quick. 6. Double End Bag Chris Algieri gives an excellent demo here The double end bag should be mandatory equipment within your training regime. It s basically a round air filled bag that s suspended in the air by elastic ropes above and below it. The bag itself can come in different sizes to cater to fighters who want to work more on speed or strength. Punching this bag makes it bounce back and forth and the harder you hit it, the faster it bounces around. The idea is to catch the moving ball with single punches and combinations accurately and cleanly. The double end bag allows you to work on your punch coordination, timing and reflexes. The aim is speed, accuracy and timing, not power. If you re new to this, it will take a while to get used to. Page 67

68 Focus on your straight shots in ones and twos, then once you get used to it, aim for three or four punches in a row. You can implement short hooks and uppercuts into your punch selection too. There is also the double double end bag which helps you with body shots as well as head shots. However, for rapid reflexes you want to work on the single double end bag as it bounces back and forth at a faster pace. 7. Speed Bag Amir Khan gives a demo The speed bag is a round air filled bag, much like the double end bag, that s suspended in the air by a wooden round wooden board, which is what the bag bounces back and forth on. A speed bag is similar to the double end bag in the sense that it s all about precision, rhythm and timing instead of power; but what makes the speed bag different is that: Page 68

69 It s typically punched from the front with the outside of the fist over and over again in a circular motion while switching hands. It s also possible to add creativity and switch up the rhythm by using the front of the front of the fists and hitting the speed bag from the sides or back. Also comes in different sizes; heavier bags are better for strength and endurance while lighter bags are better suited for hand speed, timing and coordination. Develops hand speed as your hands need to move at a rapid pace to maintain the rhythm of the speed bag. An underrated benefit of the speed bag is that it helps you to keep your hands up by improve endurance of your arms. In the end, the benefits of a speed bag serves to develop your hand-eye coordination so that you can register the target in your mind quicker and hit the target instinctively. 8. Pad Work Watch Anthony Joshua on the pads with his trainer Tony Sims Proper pad work drills from a good pad man are more effective than all other forms of bag work. Aside from sparring, it s the closest type of training you re going to get that mimics a real fight. The repititions of the drills you perform throughout your pad work promotes muscle memory an action (in a boxer s case, a punch or defensive maneuver) that you end up performing without conscious effort since you do it so often. This is important for precision and timing because it teaches you to naturally react to whatever your opponent does. If he throws a lead hook, you ll block it and and return your own hook at the right time. Those actions can be emulated through pad work drills. Page 69

70 The great thing about doing pad work is that it s flexible. If you want, you can work on speed, defense, counterpunching, foot movement and you can choose to punch however hard you want. Your trainer should catch your punches with just enough resistance to allow you to punch through the target without it feeling too hard (like a heavy bag) or too light (like a double end bag). 9. Foam Sticks The VSL HITSTIX is an improved version of a pair of foam sticks. However, they both follow the same concept which is to provide a less strenuous alternative to the classic boxing mitts. Foam sticks, also known as hit sticks or precision sticks, are a pair of long padded sticks that some trainers use in a similar way to pads/mitts, not as a replacement, but as an addition. They have a few advantages over regular mitts: They re easier for trainers to maneuver as they re lighter, faster and have a further reach. Page 70

71 As a result of its lightweight design and how foam sticks are used, they add less pressure on the hands for both the trainer and the student. They help you with hand-eye coordination for mid and long range distances as opposed to pads which are better suited to close to mid range. Punches can come from all angles, and foam sticks are great for improving your peripheral vision reflexes. The weight of the foam sticks combined with the lack of resistance behind them when compared to holding the pads, means that there should be less emphasis on power and more on defensive maneuvers, punch precision, timing and reflexes. 10. Sparring There s no better type of training to prepare you for a real fight than actually being in the ring fighting. While you and your sparring partner shouldn t be trying to seriously hurt each other, you ll be putting into practice what you ve learned from all the aforementioned exercises. There s no more simulation because both of you won t know what the other person is going to do. This allows you to work on real life: Defensive maneuvers Counterpunching abilities Setting up punches Precision punching Timing of your punches It s a good idea to spar with different styles and different partners as each person will come with a different set of skills and rhythms for you to try and figure out. Remember, you re not trying to see how hard you can punch your sparring partner; you re basically trying to hit accurately and not be hit back. Page 71

72 Please Note: It s important that you and your sparring partner both agree on light sparring before getting in the ring so you can both learn. If they break this agreement then you should stop sparring with them particularly if you re inexperienced. Some gyms promote wars in sparring but they can shed years off a fighter s career and doesn t develop them in the right way. Page 72

73 TOP 5 BEST BALANCING EXERCISES When you re watching the best boxers perform in the ring, you may notice that most of the time, they re never off balance when throwing a punch or defending against one. Balance and stability is the foundation of strength and power, and the fundamental boxing stance prepares you for that but it doesn t improve upon that. What does however, are the following exercises that will help you maintain that centre of gravity that s vital for keeping your entire body balanced. 1. Shadowboxing on Balance Trainer The balance trainer is a common gym equipment that can be used on any side and for many different exercises. A balance trainer activates muscle groups that wouldn t normally be used because you have to perform an exercise while maintaining balance at the same time. Time: 3 x 3 minute rounds or more. Page 73

74 Balance trainers (aka. balance boards) are normally round boards with a semi-circle inflated ball on top, though their design and construction can vary. You ve most probably seen them in the gym before as they re commonly used for all types of exercises. When we apply the balance trainer to boxing, a boxer can benefit from it immensly through a variety of exercises, including some on this list. One of the best and most simple boxing exercises you can do to improve balance is to shadowbox on a balance trainer (stand on its flat side). It ll rock around in all directions but you must try to keep it steady. By doing so, you re working all the muscle groups within your lower body and core while improving your balance in a stationary position. 2. Single Leg Balance Watch the Video Here Time: 3 x 1 minute on each leg. Even though a rule in boxing is to always keep both feet on the ground when you re throwing a punch or standing in a static position, the reality is there will be times when you have to punch and move, often spontaneously, which causes you to be balanced on one leg for a very brief period of time. The single leg balance is a simple exercise that helps you in these situations. 1. Begin by standing on your left leg with hands by your side. Your right foot should be elevated off the ground in front, no higher than your knee. 2. With the right foot that s lifted, tap the ground in front of you with your toes. 3. Return to the original position, and repeat step 2 again but to the side instead, and then behind you. Once you re fully accustomed to this exercise, you can do a more advanced version which requires you to perform steps 2 and 3 without touching the ground with your toes but keeping them elevated above the ground instead. Page 74

75 3. Dynamic Single Leg Balance Shown in the video link for single leg balance. Time: 3 x 1 minute on each leg. This exercise builds upon the single leg balance above by adding a dynamic movement which mirrors a boxing footwork scenario better. 1. Begin by standing on your left leg with hands by your side. Your right foot should be elevated off the ground in front, no higher than your knee. 2. Take a big step forward with the right foot that s lifted and balance on that foot while your left foot should now be elevated off the ground. 3. Perform step 2 in reverse so that you re taking a step back (to the original starting position) with the left foot that s lifted and balance on it, while your right foot will then be elevated. 4. Repeat these steps to your left side, right side, behind and front again. Bear in mind that at in this and the above exercise, you re always balancing on one foot and never both at the same time. You can increase difficulty by holding on to hand weights (0.5 to 2kg / 1 to 4.5 lbs) either by your side or at chest height. 4. Single Leg Pistol Squats Watch the Video Here Sets / Reps: 3 x 10 reps on each leg or more. When you re performing an exercise that just focuses on one leg, it requires a lot more effort to maintain form as you cannot rely on the momentum that both legs can provide. Page 75

76 In the case of ordinary squats, they re pretty easy to do for most people, but take one leg away and you now have to focus on balance and coordination as well as form. These added elements will end up strengthening your leg and core muscles even more. To perform a single leg pistol squat: 1. Begin by standing on your left leg while keeping your right foot elevated in front. Your right leg should be straight. 2. Slowly lower yourself by bending your left leg while making sure your right leg remains straight and elevated from the ground. Your hips will automatically push back as you bend your knee. Your end position should be right leg straightened out almost completely horizontal with your buttocks almost touching the ground. 3. Slowly raise yourself back into the starting position and repeat. Though this exercise may look easy at first glance, it s actually quite difficult if your legs are not strong, taking into account that you may not be used to squatting on one leg. There are two ways that you can make this exercise easier to progress from: If you find yourself not being able to get down very low, then lower yourself half way or a third of the way, so you re just dipping down slightly. You can slowly work your way lower and lower after a few sessions. The second way is to use a wall to help maintain your balance. You re not leaning on the wall, but simply touching it to make sure you don t fall over. You can also hold onto a pair of suspension training ropes such as the TRX, but make sure that you re only using them to maintain balance and not to lower yourself. 5. Lunges Watch the Video Here Sets / Reps: 3 x 20 reps on each leg or more. Page 76

77 Lunges...they re nothing new to the fitness world but they re proven to be effective. Now, you might be thinking how does this exercise help improve balance in a boxing sense? When you look at the movement of a front lunge, it s almost identical to the movement of a throwing a straight/cross. You must never have too much weight on your front foot nor your back foot. It must be 50/50 or as close to it as possible. Most of your weight is in your lower body and lunges serves to help you distribute that weight evenly so that you re never off balance. There are so many varieties of lunges but we re going to look at two that are the most beneficial for your balance. Front Lunge The starting point of all lunge exercises is the front lunge which works your quads, hamstrings, calves, hips and glutes. It involves taking one big step forward with one foot and bending both your knees at a 90 angle. Your rear knee will be close to touching the floor while your front knee never bends past your front foot. Your arms can be down by your sides or they can alternate with your steps (like as if you re running), which helps with coordination between your arms and legs. To make this exercise a bit more challenging you can: Hold hand weights down by each side (0.5 to 2kg / 1 to 4.5 lbs). Perform lunges onto a balance trainer (your lead foot would step onto the inflated side and then back down). Side Lunge The side lunge works the same muscles as the front lunge, but involves lateral movement instead. Page 77

78 Where front lunges helps with balance for straight punches, side lunges helps with punches coming from the side such as hooks and overhands. To perform a proper side lunge, you start by: 1. Standing upright with both feet together and hands on your hips. 2. Take one big step to either side, bend the knee of the leg that s making the step, while keeping the other leg straight. 3. Come back up to the starting position and repeat. Make sure you do the same with your other leg too. To improve your core balance for this exercise, when you come back up to the starting position (step 3), stand on one leg, which will be the leg that s not doing the lunge. Tips for Good Balance in Boxing In order to avoid making critical mistakes in boxing, you must understand what leads to those mistakes. More often than not, it boils down to balance and body positioning. Here are some tips on how to be conscious of both when you re in the ring. Never Lunge In If your opponent is out of range, the answer is not to lunge your body forward to get closer. This results in one or both of your feet being off the ground which is breaks the rules of good balance. Never Overreach Making a punch stretch further than intended causes the upper body to lean too far into a certain direction while your feet still remains in the same position. This imbalance in weight will cause you tip over, just like a crane would tip over if it exceeds its lifting limit. Never Lean Too Far in Any Direction Even when you re slipping punches or bobbing and weaving, you should always move just enough to get out of the way of a punch. Never Square Up Your Feet Your feet should always be a specific distance away from each other for good stability. As your feet come closer and closer Page 78

79 together, you re more prone to be pushed over easier since your back or front leg won t be in an ideal position to support your body from tipping over. Maintain Centre of Gravity Imagine a stick running through the centre of your body. This is where most of your body weight should be focused in order to maintain good balance. That s why if too much body weight is shifted to either direction, your body tends to tip over. Page 79

80 TOP 10 BEST EXPLOSIVE EXERCISES TO DEVELOP PUNCHING POWER Do not fall into the trap of thinking that lifting heavier weights will improve your punching power. It s actually quite the opposite since increasing muscle mass is often detrimental to your speed. In this chapter, we ll focus on exercises that will improve your explosive strength and power so that you can go from 0 to 100 in the shortest space of time, exactly like when you throw a power punch; you begin relaxed and then you suddenly explode by instructing your entire body to direct energy towards a powerful punch. The following exercises are simple but the speed and explosive repititions are what makes them tough but effective. This type of training is the difference between an athlete perfoming at 94% and 96%. The percentage is so small but the changes are drastic and noticeable. Most of them will require some sort of common equipment that you ll find at your local gym or that you can easily purchase inexpensively. I recommend you to watch the demo videos to get a better idea of how these exercises are performed. Please Note: It s important to perform these exercises at 90% or more so you can maintain proper form and technique in order to get the most benefits. If you feel you re muscles are getting weak and you re not able to perform at a high level, you should have a rest and do less repititions. Page 80

81 1. Single Arm Medicine Ball Throw Sets / Reps: 3 x 10 reps on each arm or more. This exercise requires a medicine ball; it s weight depends on your size and weight but it s usually safe to start with a 4 or 6kg ball. There are different types of medicine balls that come on various weights. Each type is better suited for different exercises. Some are larger, some are softer, some are more bouncy etc. The single arm throw mimics the action of throwing a straight punch so you must maintain the same form and technique as if you were throwing that punch. 1. Stand opposite your partner with your lead foot in front. Using your backhand, throw the ball overhand towards your partner s head level, in the direction of your partner s back hand. Make sure that you squat down slightly and rotate your hips and torso as you rise up to throw the ball. This improves the torque and explosiveness of the action. 2. Make sure that you both have your back hand raised high ready to catch the ball. Start slow at first, and once you re both comfortable, you can gradually increase the pace. If you don t have a partner for this exercise, then you can simply throw the medicine ball against a wall or even a heavy bag. Page 81