FightUK.com Blog

Power

Speed

Balance

Accuracy

Minimising telegraphing

Power can be developed in many ways and is probably the most trained aspect. Two methods that I have found beneficial in my power training are slow punching with weights in my hands (make sure that you use correct form) and heavy bag work.

When I am developing power in mo punches, I like to do double and triple punches in quick succession on the heavy bag. So you would do 3 jabs in quick succession trying to make each one as powerful as possible. 3 jabs would be one rep and you might do sets of 10.

Accuracy is of paramount importance because if you can’t hit the target, nothing else matters. I have come across no better way to develop accuracy than working on the floor to ceiling ball.

Balance is important in movement. You must be moving before and after the punch to avoid being hit yourself and you must be properly balanced so that you can choose where you move and not be forced to go in one direction because you are falling!

It is also important to be balanced at all points during your punch because any lack of balance during your technique will be like a hole where the power in your technique flows out.

In your punch, your power starts at the floor and builds as it travels through you body. If you are off balance, the power cannot travel smoothly through your body and is lost before it reaches your fist.

Speed and minimising telegraphing are closely linked.

There is the muscular aspect of speed that can be improved by developing explosive strength (press ups with claps are an example of how to develop explosive strength) and there is the technique aspect of minimising telegraphing i.e. by adopting correct technique, not cocking your punches, following the shortest path etc, but there is the further aspect of minimising the time between you deciding to punch and your punch actually landing.

Bruce Lee used to demonstrate his speed by waiting for his opponent to start his punch before punching himself and beating his opponent to the punch!

Now, Bruce Lee was undeniably fast, but there was more to this than simple explosive strength. Bruce had trained himself in two things.

First, he had trained and reduced his reactions and the connections between his brain and his muscles so that he minimised the time between deciding to punch and actually punching.

I am unsure of the best way to train this but reaction training like when your partner flashes up a pad and you have to hit it as quickly as possible would be a good start.

Secondly, Bruce had trained himself to see the tiny changes that occurred in his opponents in between  them deciding to punch and actually punching. It seems that we can’t help but telegraph out intensions to some degree!

Skill like this only comes after years of diligent training, but you use the example to improve your own technique by focusing on how you telegraph your intensions. When you train, try to relax and remove the gap between deciding and doing.

No one aspect alone will give you the perfect punch, but working all of the areas above will allow you to improve by leaps and bounds and  help you develop that perfect knock out punch!