Study Shows Punching Power Can Be Improved - Here's How!
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- Опубликовано: 31 май 2024
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For some very strange reason, it always used to be assumed that punching power was an inherent factor completely dependent on genetics- ‘’either you have it or don’t.’’ You either genetically have it or you don’t.
With this reasoning, what is the point of doing anything? Because every mental or physical attribute we have is also a result of genetics. Should we refrain from improving them as well?
When people throw around the sentence ‘’punching power is genetic’’, what they are (in all likelihood) unconsciously referring to is: your potential for punching power is determined by your genes.
It is true that every individual has a genetic ceiling in power production, it doesn’t mean that one cannot at least attempt to reach or get close to this-and that is the point of strength and conditioning in the first place. Guess what? Endurance has a genetic ceiling as well, so does strength, flexibility, and all other athletic factors. Does that mean you should refrain from improving them?
In this video, we will go through the main findings of a very significant study; a study where elite boxers were given a training intervention of 16 weeks designed to improve their punching power-stay tuned for results. 
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They have done the before but I dont think you know to much about research. It looks like they have no controls, multiple comparisions, and with no ocntrol you dont know if they just got better at the test for punching power, small sample size etc. I would learn more about research before you start stating things as facts. This is why there is so much false information.
Shadow boxing towards the camera shows the person.
The fact people thought this wasn't possible boggles my mind.
Yeah it's silly. Like if I can train to swing a bat or hammer harder and faster or train to throw something further, why would punching power specifically be untrainable.
people who sit on their asses all days with all their theory papers and arguments. they would tell you all the reasons why and why not while being the fattest and most unfit, the professor type. i have met a few of these individuals, they know it all while actually know nothing.
Why would that confuse you. People are generally - pretty...pretty dumb
@@ADHDMartialArtsFiend-vw3fj I... don't know, it's hard for me to fathom being that closed off.
@@kovenmaitreya7184well, you're not supposed to fathom such stupidity because you are not that idiotic
I can't believe there are still people avoiding weights and strength training because "it makes you slower". Great video
If you don't know how to train specifically with weights, it will make you slower, and therefore have weaker punches.
I have 13 fights. My first 9 fights i always rocked opponents,but could never knock them out with my punches, i got a KO with a head kick but i started doubting my punching power. People u get stronger the more u do these things,keep training and evolving. The more experienced i got the more finishes and kos i got. You just grow stronger with training. Eventually u get there.
You’ve had 13 amateur mma fights ? That’s quite unheard of
@@MGBounce- what do u mean unheard of? Yes I have 13 fights,not MMA fights I have one MMA fight. I think I need atleast 50 fights in general to become pro, rather grind all u can in amateur.
@@ezrahperrang I’m a 4-1 pro now and I had 7 amateur mma fights, I also competed as an amateur boxer 18 fights. I say it’s unheard of because in the mma circuit it’s usually max 10 amateur fights , in mma you’re usually coming from a different background and you competed a lot yhete
@@MGBounce- yeah, I heard my coach say u need atleast 11 MMA fights to go pro,which I think is very little. But yes I don't have alot of MMA fights my back ground is muay Thai and boxing. Before I switch fully. And good record keep it up and become champ🏆
That is not unheard of
I’ve literally increased my punching power with a good amount of those exercises although I didn’t do sprints or resistance training im going to add those to my work out routine
So if you're about to fight someone in a street fight do you think you can knock them out in one punch?
Jumping power is also genetic but several people have increased their vertical greatly from a training program. Same goes for punching
I'd argue jumping and punching are way more conducive to training than lifts, because technique which is another trainable element plays a big role. And it's no secret that lifts such as bench, deadlift and squats can be massively improved through training
Lol yeah exactly. Just like everything. Talented babies still need to grow up and train
Jumping is very genetic, male average vs female average vertical jump is hugely different. Jumping is pretty much raw power technique has very little factor. Otherwise you will see women jumping higher than men, like sometimes we see women hitting the tennis ball faster than men.@@rubex229
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The whole "punching power is genetic" idea is such a limited mindset. People used to say the same thing about jump height and strength as well but there are programs to improve all of those now.
i mean it is genetic, but it is up to you to reach your genetic potential
@@jmgonzales7701exactly you can train all you want you're not going to have wilder ko power
@@TheChocolateChamp Yeah, I see alot of people pushing this idea that everything can be achieved through hard work. While that is a good mentality and i do believe that at some point you reach a certain extent. Some people are just built different and have different natural gifts. I do believe that everyone has some sort of a natural gift but we are all born differently with different body types and all. Its up to us to find out what kind of gift we have.
Yeah if your opponent is naturally more powerful than you then be creative and improve on something youre good and try to be better than him on other aspects like speed and defense
It’s mostly genetic. If you’re a boxer limited to a certain weight class, you can’t do “circuit training” to punch harder. You’ll just put on excess muscle.
More muscle = harder punch(provided technique is there)
Even if you add muscle but then cut body fat, having excess muscle will tire you out.
Now your goal is to punch as hard as possible without adding extra muscle.
This is what fighters mean by “genetics”.
If you’re just boxing for fun, yes you can learn to punch way harder, just by learning technique and packing on more mass.
In the amateurs it seemed Tommy Hearns wasn't a big puncher. As a professional Emannuel Stewart taught him how to
get leverage into his punches. Tommy became one of the most feared punchers in history.
Power isn’t really a huge factor in amateur boxing. If you’re as tall as Tommy then you could just sit behind your jab and coast through the amateurs. Pros is where you really need to sit on your shots. He didn’t magically attain power, he always had it.
@@tonya1425are you slow? Didn’t you hear what the man said ?
Thanks for the video. Proof that training smarter pays dividends for anyone, no matter where you are on the spectrums of technique and aspects of fitness. Many good ideas here of what to incorporate, and how too.
Absolutely 100% right if you're training and drilling the most efficient ways of getting better at anyting and you work hard at it.. you will improve
Now they just need to find out specifically which exercises increase punching power the most. That could make you some real money.
Good video. Although many people think someone can achieve better than them is because they already set their limits as not to compete against others so they choose not to attain what is possible. Still an interesting video to look into
Thank You for this video.
Much Appreciated, Sir.
Just found your channel. Very well narrated. Liked and subbed.
So basically grow muscle.
Amazing content! I’m training BJJ, but this looks relevant across many sports. Explosiveness is key!
Punching power athleticism speed there's lots of things that you can improve and get better at that they used to think either you had it or you play they used to think it was a gift and I do believe that you have some people are naturally blessed with punching power for example some people are very athletic but I know for a fact you can build upon some power and you can become stretching and becoming more flexible helps so much with punching power I leaned 4 or 5 drills that will increase your punching power.. between technology science hard work and faith 🙏 you can get better at any an everything
Link me up with some workouts bro ?
Julian Jackson is one of the hardest p4p punchers in boxing history. Have you done a video of him yet? He will make a great video study.
An absolute beast and a pleasure to watch
Tyson was 5'10", that makes him the hardest puncher
Thank you for this video
First!! Thanks for this video - incredibly useful as a starter boxer
After I had back and shoulder and hip problems my power severely decreased. Power is trainable, it’s all about how u use momentum
Bro how did that happen it’s like all the muscle engaged in punching
@@lasaintegarnouille3632 I can’t brace properly
Maybe you should try hard stretching for 2 hours everyday or other day, im getting rid of all sorts of problems with it. But don't lift weights until you're fully flexible. Only cardio
Thank you very much!
I’ve been studying perfecting the art of power punching, I will make strides
My opinion on 5:47 your point makes sense but also this helps reflect a fight more in a match you aren’t going to be at you max energy levels the whole time
Just practice and training always
Will give you the results
i wish i could just inject raw punching power into my veins... oh wait!...
Circuit format is more optimal for boxing training and cardio development so i think that it was a good choice and a choice that most trainers would pick for their athletes, at least during or right before a fighting camp
Could you make a video on MMA physical preparation? It seems a crossroad between wrestling and boxing so even more complicated to program without going overboard
He did
mma is all skill . More cardio too.
@@HasbiksRightHandwhat? mma is absolutely dependent on size and strength as well why do u think pros cut so much weight
@@cameronkazan1630 damn I didn’t know that …
@@cameronkazan1630
Do get an unfair advantage and outsize their opponents!!!! Its basically legal cheating!!!!!!
I just subbed to your channel.... you're dope man
Alexis Argüello one of history’s most notorious punchers once said in an interview that paddling in a canoe with rams was one of the habits that made him an ultra strong puncher.
this is promising indeed consideing low res circuit training is inefficent for strength gains
Look at the +/- of the data and small sample size. These are also basic exercises that most fighters already incorporate.
Very interesting 👍 Thanks 😊
The value of the before and after results is severely diminished by the lack of 1. information on the prior S&C training of the participants, and 2. lack of a control group, and/or a group doing say just the strength work, just the band work etc.
So after thousands of years of conflict this has just been worked out🙆
More muscle, more power
power thrills, speed kills . The punch you don't see hurts the most. Coined phrases that are true. Speaking from experience
Yes this is a thing for baseball and football as well when it comes to throwing power since in principle it's really the same thing as a punch. There does seem to be some kind of biomechanical genetic aspect to it but I have a hard time believing it's impossible to improve it but that is the general consensus. Now throwing is a little bit different because grip strength becomes a factor, but I feel like technique is a place where we try to apply a general rule because bodies are very similar but the specifics maybe need some tweaking person to person.
46G would probably knock most people unconscious. It's acceleration comparable to that of a car crash.
Hey bro could u tell me please
How much pounds they increased in punch? And 46G = psi?
i would love if this study compared to it someone like alex pereira or francis ngannou
What does this tudy say on speed? I once read a study showing bench press increase rear hand speed but not on lead hand.
Any studies on speed?
do we know if the bodyweight of the athletes changed?
if they didnt do weight lifting before, its reasonable to assume they might bulked up while lifting
mass is probably the easiest way to increase punching power
Could you share a link to the study?
Weight lifting definitely increases punching power
Pacquiao is a boxer who maxed out his attributes I believe. He worked hard to get to where he was.
What is the link to the study ?
Whats the music in the beginning?
Facts
Next up, study shoes there may be liquid water in the pacific ocean
Is there any way to stay updated with any improvements on this study?
Curious as to whether the athletes gained muscle or not? The weight ranges are optimal for hypertrophy which would make sense as to how their power increased but in sports with weight classes it’ll be better if this is avoided or you’ll have to do bigger weight cuts or even move up in weight
would someone tell me that the exercise timing such as reps have the max result or can be improved?
The study as presented in the video did not demonstrate improved performance in the sport of boxing. It merely demonstrated greater punching power against a static target. In boxing you have to hit a moving guarded target without getting hit. You hits need to be effective which is more about precise placement than power and also about being undetected until contact. Maybe the training worked to improve boxing ability and maybe it didn't.
Like wtf didn't they have any strength and condition before as professionals?
Alot of boxers believe in "old school" training.
25-30% increase not bad
It's actually very good. Big difference.
Work Done = (m × 38G) x d m = mass of dummy punched x distance travelled
Um... missing some important base line stats. Strength & weight tests of boxers, before & after training schedule. Cos if they got stronger & put on even 1kg of muscle-weight, of course punching power would increase. Incomplete study or incomplete info. "Punching power" or heavy hands is more to do with coordination of brain sinapsis X muscle X weight X technique....uyou get the point. JMO is all
I don't exactly get it. Do these boxers didn't train properly? All these methods are widely use by every pro boxer how this training was different from what they regulary train?
WHAT?!?!? WHEN YOU TRAIN A SKILL IT IMPROVES? AAAAAAAAHHHHH I'M GOING INSANE!!!!!!! 🤯🤯🤯🤯🤯🤯🤯🤯
how would we find out our genetic limits in the factors
also where can I get a Gforce sensor
Powercube?
@@crabluvayep
🙏👊
Devin Haney and Shakur Stevenson need to be taking notes lol
Stephen Fulton 😂
And Fulton
Power overall is mostly genetic, but power meaning the amount of muscle fibers you can recruit at once like Olympic weightlifting, but you can get slightly stronger in that too. You cannot increase the amount of muscle fibers you can utilize at once by very much but you still can slightly through practicing power with sprints or power cleans, you can also increase punching power by improving other factors such as technique, overall strength, speed, and arm composition.
The potential to build big muscles is genetic, but does that mean we shouldn’t lift weights? It’s not like your trying to step on a men’s physique stage, it’s all about maximising your genetic potential.
@@Only1Kizz yeah I’m all for training power, never said I’m not. Although power is a lot more genetic than capability to build muscle just saying.
I’m curious if there was a weight difference of the participants
Curious to know if any of them gained weight over the training period which could impact the results.
What is 38 G mean for punch?
Why are punches measured in G?
How is that calculated?
Work =force (ma) x distance
Work =mass dummy x Acceleration x distance
Where is G force?
The acceleration part. If we use your formula which could be used the wieght of the dude would have a significant impact on the result. So either they weight approx the same which would explain the huge amount of error or they normalized it and reworked the Gs. Either way in my opinion the results are trash and should be disregarded since there is no data of the boxers previously and we do not know if they were in peak performance when they started the training or this was after rest season. Also we do not have a control group to compare the results with and as you said Gs are a bit trash of a measurement. Personally i would have taken the work of each boxer and extract the % increase in power then average the values which feels much more precise.
38 times the force of gravity.
@@Seantorky3 38 G is accelleration but what is the mass?
Same question
ACCURACY is more important.
They are on the national boxing team. They can probably already throw pretty accurately.
🤓
Agreed but they are very professional so i bet they are accurate
Ah, yes, a Strength & Conditioning program improved performance.
Im a retired U.S Marine in 1979 i tried out for Twentynine Palms Air Ground Combat Center boxing team i thought i was pretty good, during sparing one time a guy hit me so hard i thought he actually shot me in my face! Next day i quit boxing finished my military training and was deployed to iraq a few years later, boxing is a hard sport to learn and master.
Wassup
My only issue is 99% of your athletes were Korean, and because it’s the national team, they all weighed a different weight, as well as the height and reach of each boxer in each weight class would surely differentiate between each national team, I really think averaging something like that makes this test insignificant, for example, heavyweights could’ve exponentially grown in punch power while a flyweight didn’t, so it completely skews the data, I really do think when they say it’s a “genetic” thing what they really mean is there’s 50 different factors that go into the ability of punching hard, and to be great at all those factors is a gift not everyone has, and can’t always just be trained into someone, you can be the hardest puncher in the world doesn’t matter if you miss every time you throw🤣
did their endurance, stamina, hand speed improve or?
Not to boast but at first when i had little knowledge of technique i thought my punching power was something else but when i watched more technique breakdowns , did unorthodox training like finger pushups, wrist pushups, makiwara training and some kettlebell forearm training, my punching bag made same noises as i was making but much more effortless than back then where i gas for a couple of rounds 😂
The force value standard deviations in pre- and post-training seem to overlap. I dont think the programme is reliable for every person. As you said, circuit training is not the best if you want to increase power.
Wait! I didn't learn anything? So a mixed training set with emphasis on explosiveness improved pinching power? So generic, I thought we were going to learn that they took some exercises out etc to see what would happen. And then I need to know if increases in power resulted in decreases elsewhere. Also we've learnt that 100% is increased but are all punches increased? So is a 75% power punch also harder? Rarely in bouts do you get to release your full power.
'Its not the size of the dog in the fight,it's the size of the fight in the dog.'Meaning it doesn't matter how much you got,it matters is how well you utilize what you have.
Increasing punching power by 10-20% for that level of boxers is insane (If they didn't also gain enough weight to jump a weight category). However, they should have tested their endurance. Its possible (and likely) that those stronger puches are much more taxing on the body, so they cause sharp drop in endurance.
👍
I was born with incredible punching power. At 12 years old and without any training I was punching harder than 16 and 17 year olds. I never was a boxer but every fight I ever got into growing up I always knocked the guys out. One time I got in a fight with a guy in the hay field and I hit him and knocked him over the hay wagon and it broke his neck. I believe I hit harder than any man that ever lived except Samson
Slow down my guy lol . pride comes before a fall, your def not the second hardest puncher who ever lived 😂😂😂no matter what you believe
Most people will increase the punching power by correcting technique, eg the proper hip rotation, footwork.
But how is this kind of training any different from what those sportsmen already have been doing? Aren't boxers doing any strength training, sprinting, etc regularly? How this training is different from their regular ones?
I can only suppose that in this program power production had more volume and frequency than usual compared to long distance running, sparrings etc, but good question
Alot of boxers dont train like this, some focus more on being technical and doing more simple and endurance like workouts like Floyd and Lomochenko. People like Gervonta Davis, Mike tyson and Connor Benn do workouts like this because they focus more on power.
Exactly my question 🥴
@@acts9835nah Connor Benn just has a lot of eggs 😂 simple as that
Punching power is a skill. It's down to how well you can link your kinetic chain in a punch. Most people, including the dude in this video dont even know that.
Snatch is a skill. It's down to how well you can get a barbell from the ground to above your head in a single movement. Yet, stronger and more explosive athletes can lift bigger weights than weaker athletes.
@@espantube lifting barbell quickly is not the same as punching move
@@Nickxxx85 What makes them so different?
@@espantube a lot,. Move is totally different so different muscles work different way. Also trying to lift weight from the ground quickly make you use most power at the beginning to make it in quick motion, and you will most likely have biggest acceleration at the beginning of a move than it will slow down. Punching goes the other way, you accelerate more and more and contract muscles at the end of the move then your speed and power is the biggest. Lifting a chain (aside of still different kind of move) is more similar couse it need more and more power as you progress in movement (heavy chain have small weight when you have it mostly laying on the ground but lifting it up make more and more being lifted so need more and more power which in SOME way can be translated into punching power). I could go on and on but thats enough:)
@@Nickxxx85 Ok, so maybe a thruster or push press would be closer to a punch than a snatch? But my point was not about which lift resembles a punch more.
The OP argued that punching is a skill, as if strength and power were irrelevant. I just gave an example of another move that involves explosion from the ground up, but that no one would deny strength and power play a fundamental role in the result.
Anyone can increase their punching power …spread the feet and tense up on impact …easy …
It's so obvious, they also believed IQ was determined at birth. But training working memory can increase IQ a lot, but the higher your IQ is, the less you benefit from it. Because just like the powerlifter, they have come closer to their genetic limit.
Ernie shavers enters the chat:
Physical training is great but don’t neglect form. And practicing punching something.
This was common sense though. There are just natural punchers though. Punching power can simply be increased by better technique.
Sadly it’s not. My cousin told me weightlifting makes sprinters slower. Told him Usain Bolt lifts, told me I was still wrong 😂
My question is did they gain weight during the training period? I understand these exercises aren't for best suited hypertrophy but that doesn't mean they cant build extra muscle. Good video nonetheless
🤨 There're too many variables to account for here.
I noticed that a specific set of numbers actually decreased, for example.. But what about weight?
We're they fight ready?
Has speed, movement or accuracy decreased (or increased) 🤔
It's all terribly flimsy from this video alone.
"Study Shows"
wat.
Study is done on a single population. Study is confounded by the use of more than one type of training. No information on training history of participants in study. Hard to know what worked, why it worked, and if this is just a novice training effect.
The study was conducted on the national korean boxing team, what are you talking about to training history and "novice training effect".
Bro didn't even read the study
You can clean up your punches with technique, but you can’t gain natural punching power. It’s god given, either have it or you don’t. You can’t give or train Willie pep or Amir khan to be a puncher, no matter how hard you train them.
I wonder how much different the power would have increased if they had used French Contrast Training?
Yes, well they have used many of the exercises you would in FCT, and similar adaptations; so as the commentator said, if they had used the same exercises but applied them differently, the overall training would have been even more powerful. He mentioned one way of applying these exercises differently, as have you. Phil Daru covers a lot of angles in relation to how to train for different aspects of Boxing and MMA. He's on You Tube too.
@@nialloneill5097 he really is an amazing coach Man.
Genetic references only means that you will excel at a faster and greater rate than somebody who is not as well-endowed........ there's people with bigger arms than those who are "gym rats" and been going steadily to the gym for many years......... some people can turn pro at a number of physicality sports in a matter of a few years........ the something has to do with physical attributes, the more genetics will play a larger role in that endeavor.........
Most 16 week boxing training programs increase punching power. Depends what condition the elite boxers were in when they started. Were they already in optimal condition? A better study would look for the most power producing technique.
how tf can soneone like that poor promorion..
Why are their hooks stronger than their straights?
Why wouldn’t it be
Hook is the strongest punch.
Because hooks are more powerful than punches? That’s just how it is
Yea chop trees 4 hours a day
All it means, is no matter how hard you train, you wont run faster then BoltSame works for boxing.
Yes you can improve punching power but genetic plays a big roll.
Punching power is not born with. Normal power is born with. However power is necessary for punching power.
@@ToonsGoofyMemescuál es la diferencia?
@@hghhgh2962 You have to train to acquire punching power. For example, Thomas Hearns when he was an amateur boxer didn't punch hard, however he became one of the strongest punchers ever after training with Emmanuel Steward.
Most boxers have average power genetics, however it's training that sets them apart.