Science Of Increasing PUNCHING POWER

So, here’s another boxing video. This time about the science behind increasing punching power or knockout power. Can it be improved? What are the training methods? Those are some questions that will be answered throughout this video. This is perhaps one of the most sought-after areas in combat sports, especially boxing. As far as I know, this is one of very few videos that analyzes this problem through a scientific lens in all of YouTube. There are six components that will be analyzed, which I found out through my investigation affects punching power in one way or another. Those include:

1. Force production
2. Velocity production.
3. Peak power
4. Stretch shortening cycle
5. Inter-intramuscular coordination & skill
6. Intention

You will get a basic understanding for each one of those components.
This video is directly based on my literature analysis (containing 79 scientific articles) that I made in the University of Umeå here in Sweden, I basically went caveman mode for 5 months or so to finish it. And since the making of this video, I have added 4 additional sources * and improved upon some of those points.

The 79 sources from the original thesis:

*The additional soruces that were added:
1. Baker, D., Nance, S., & Moore, M. (2001). The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes. The Journal of Strength & Conditioning Research, 15(1), 20-24.
2. Newton, R. U., Murphy, A. J., Humphries, B. J., Wilson, G. J., Kraemer, W. J., & Häkkinen, K. (1997). Influence of load and stretch shortening cycle on the kinematics, kinetics and muscle activation that occurs during explosive upper-body movements. European journal of applied physiology and occupational physiology, 75(4), 333-342.
3. Sakamoto, A., Sinclair, P. J., & Naito, H. (2016). Strategies for maximizing power and strength gains in isoinertial resistance training: Implications for competitive athletes. The Journal of Physical Fitness and Sports Medicine, 5(2), 153-166.
4. González-Badillo, J. J., Rodríguez-Rosell, D., Sánchez-Medina, L., Gorostiaga, E. M., & Pareja-Blanco, F. (2014). Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. European journal of sport science, 14(8), 772-781.
5. Pareja-Blanco, F., Rodríguez-Rosell, D., Sánchez-Medina, L., Gorostiaga, E. M., & González-Badillo, J. J. (2014). Effect of movement velocity during resistance training on neuromuscular performance. International journal of sports medicine, 35(11), 916-924.

Enjoy.

[thehitman]

It's so complex, relative strength, bone density, joint stifness, arm length, shoulder width, all of those parameters matters too, in general a heavy built athlete who has a fast sprint speed is powerful, if we want it simple 😀

[DMN]

I'm so grateful that you take the time and effort to do these videos

[alexanderokak]

I would like to tell you that this video is absolutely fantastic. If I could give it 6 stars, I would. This video has clarified the mystical concept of "power" training to me in one go, as if the fog has cleared in my mind.

I have been training in MMA for over a year but continue to only do bodybuilding exercises in the gym because I had no idea where to start with explosive training. Thanks to this I will take my first step forwards into the realm of training for athleticism and power development. As a scientifically minded individual, I hugely appreciate the effort you have put into this lecture along with citations, diagrams and intuitive yet accurate explanations. Thank you!

[dominicgiglio-tos]

Perfect for my morning run. Great knowledge and education! Thanks!

[QuickStrikes]

Good point about the deadlifts. I think I will keep the weight moderate and do them with as good of form as I can.

I'm getting older and focusing on longevity, so hurting something while grinding out a heavy rep is totally not worth it!

IMO, anything above double bodyweight is probably starting to get to diminishing returns for actual performance anyway (outside of just numbers to compete in powerlifting).

[SCHIZOCYCLIC]

why is this amazing channel isnt popular yet

[JohnHunter-jlmh]

I learned to deadlift by watching YouTube videos with next to no workout experience and I've been doing it for years without hurting myself.

The people who hurt themselves are the ones who are just too lazy to put forth an effort to learn the correct way to do the lift.

Normal people should not be discouraged to do deadlifts, it is not hard if you put half of your brain towards learning it. I learned it in one day.

[benjaminflash]

You know, Im taking notes for every science Based video that you have made. I really love the science behind it.

[leodias]

This is one of the best channels ever, congrats

[erichharrington]

Your part of stiffening IS legit. That does NOT happen as you prepare. The move is a relaxed explosive move and then you lock everything in a stiffening that helps in the penetration.

[lukedocherty]

Love these videos they’re so educational and full of knowledge and has come at a good time and I really appreciate such a good quality video on it thanks!

[lusitanus]

Your channel is a gem! University level video presentations.

[uditsaha]

@power training Thanks Coach! That was some deep knowledge! Much respect!🙌🏼💯

[whoknows]

As an amateur boxer for years I can say:
When I started to throw my punch and really focus the impact on my middle knuckle (like cross, right uppercut)...it boosts your punch power a lot.

Either the impact is spread along on 4 knuckles or just on one...I even had pain and bruises on my knuckle after mitts.

[jamaleddine]

I cannot thank u enough coach, das amazing video! Plz can we have a content about 1rep max and how to achieve it?

[davidprivate]

This is a great video, but sometimes I feel like the ex-phys types miss the forest for the trees. Take for example, the confusion over strength training, velocity training etc... The most "sport specific" high velocity, training one can do to improve their punch.... is to throw a punch! Any additional weight or equipment UNAVOIDABLY alters the execution of the punch. Best case scenario: the boxer learns a new "style" of punch that he employs just during the particular exercise. Worst case scenario: he screws up his actual boxing execution of punches because of motor confusion. This is after all, the problem basketball training ran into in the 60s, they had the "genius" idea of training with heavier balls. The result was the players didn't get stronger (insufficient intensity to drive adaptation) and they got WORSE at putting balls in the basket because shooting with heavier balls messed up the highly specific mechanics.

So I'm often left scratching my head over exercise suggestions for boxers to improve their PUNCH velocity, to include stuff like sprints or hurdles and so on. I'm also quite suspicious of how we seem to be recycling everything the soviets did, without even questioning their assertions or indeed the quality of evidence.

Also, as far as I'm aware, there is a stunning lack of comparative studies in the field. Not just for boxing, for any sport. There is a lot of "just so" stories and questionable study design in ex-phys, but very few comparative experiments.

[thomashag]

Great video, thanks a lot for these really clear explanations.
It will allow me to develop a good training plan next to my boxing!

[hrlrl]

I think grip strength plays into it a lot. I play guitar, and my guitar hand can hit considerably harder than my normal hand. It has a lot more muscle and about 30% stronger grip.

[prasanth]

Superb scientific study and explanation.

[John-vfrs]

Thankyou for posting this, very helpful.