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Exercises for Increased punching and Kicking ?

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MaxBomber
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2005/07/21 13:44:57 (permalink)

Exercises for Increased punching and Kicking ?

I was just wondering because I do martial arts ,are there any exercises for increasing the speed of your punching and kicking ?
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    cu3ed
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    RE: Exercises for Increased punching and Kicking ? 2005/07/21 14:06:37 (permalink)
    is it just speed or power behind them that you want!?
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    kenwen
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    RE: Exercises for Increased punching and Kicking ? 2005/07/21 14:30:51 (permalink)
    ORIGINAL: cu3ed

    is it just speed or power behind them that you want!?


    IMHO you need both and you can't develop either without working on the other. (if that makes sense, just woke up)

    Work on exercises that strengthen the hips, lower back and legs. Squat, deadlift, power snatches are all good. I found 1 arm clean & jerks (with a kettlebell) really good for punching power.

    The much maligned bench press is also good. As Charles Staley once quoted. "How many people out there would voluneteer to take a punch from a 500lb bench presser?"

    Finally, weights should be an accessory to training technique. Hit a heavy bag for power development, focus mitts for targetting and focus and spar a lot to get skilled in actually using techniques on a live opponent
    post edited by kenwen - 2005/07/21 14:31:41
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    MaxBomber
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    RE: Exercises for Increased punching and Kicking ? 2005/07/21 15:04:07 (permalink)
    So how about if I tied weights to my arms and legs and kicked and punched the punching bag about 100 times would that increase my punching and kicking strength and speed my friend a martial artist told me to do this said it would help but I'm not so sure so what do you think ?
    I'm looking for the cheapest option available because I haven't got enough money for the gym in order to use weights and stuff etc.


    post edited by MaxBomber - 2005/07/21 15:07:27
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    lilbigman
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    RE: Exercises for Increased punching and Kicking ? 2005/07/21 15:19:35 (permalink)
    Barbell Push
    This exercise strengthens your arms, forearms, shoulders, biceps, lats, triceps, chest and
    abs. "This exercise works almost your whole body," Wong says. "It’s really good; it’s
    effective. But it is also very difficult. Although Bruce lifted a lot of weight, most people
    can’t. I remember trying to lift what he used, and I couldn’t even hold it."
    To begin, stand with your feet slightly wider than shoulder width. Squat, grab the barbell
    with an underhand grip and stand up. Keeping your elbows by your side, raise the weight
    straight out, hold for a second, return and repeat.
    Do three sets of 8 to 12 repetitions. When you’re done, do three sets of 8 to 12 reps with
    an overhand grip.

    Punching With a Dumbbell
    This exercise improves your shoulder endurance, which is vital for sparring.
    "Bruce did this drill a lot." Wong says.
    Hold a five-pound dumbbell in each hand, assume a fighting stance and alternate
    throwing punches with each hand.
    "Do these moderately fast," Wong says.
    To prevent an injury, however, don’t throw your punches too fast. Do two to three sets,
    10 to 15 reps per set.

    One-Hand Dumbbell Drill
    This drill strengthens your wrist, which means your punches will be stronger. Lee used
    this exercise to enhance his one-inch punch, Wong notes.
    "When your wrist is strong, you get more power," he says. "And it’s good when you’re in
    close range because there isn’t much room for your wrist to travel. This is a good drill for
    the one-inch punch."
    To begin, stand with your feet about shoulder-width apart, and hold a five-pound
    dumbbell in your right hand. Keeping your arm to your side and using only your wrist,
    raise the dumbbell as high as you can and lower it as far as you can.
    Do two sets of 25 reps. When you’re done, do two sets of 25 reps, moving your wrist
    from side to side as far as you can.

    Bull Worker for Punching
    This drill also strengthens your punching power.
    To do this drill, you’ll need a Bull Worker, which you may be able to find at a sporting
    goods store.
    Assume a fighting stance, hold the bow straps in each hand, and throw as many punches
    as you can, as fast as you can.
    "Do these real fast, and do as many as you can," Wong says.
    Do two to three sets. You can throw backfists or straight punches. This device also
    enables you to adjust the tension.
    #5
    ice_mach
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    RE: Exercises for Increased punching and Kicking ? 2005/07/22 00:23:39 (permalink)
    Day 1

    Maximal Strength Complex Training

    A1. 14” barbell bench press w/ chains – 6 sets of 3 reps

    A2. Heavy bag straight punches – 6 sets of 15 seconds. Throw straight punches (alternating b/t right & left hand) for 15 seconds. Do 3 sets from a right-handed stance and 3 sets from a southpaw stance.
    *Rest 10 seconds between A1 & A2. Rest 3 minutes after each superset.

    Supplemental Upper Back/External Rotator Work

    B1. Chest supported rows or Bent-over dumbbell rows – 3 sets of 12 reps

    B2. Seated external rotation, elbow on knee – 3 sets of 15 reps
    *Rest 10 seconds between B1 & B2. Rest 90 seconds between supersets.

    Supplemental Posterior Chain Work

    C. Reverse Hyperextensions – 4 sets of 10 reps.
    *Rest 60 seconds between sets.

    Day 2 (2-3 days after Day 1)

    A. Power Snatch – 6 sets of 2 reps, rest 2-3 min. b/t sets
    OR
    A. Box Squats with bands (parallel) – 6-8 sets of 2 reps, rest 30-45sec. b/t sets

    B. Barbell Reverse Lunges – 3 sets of 10 reps each leg, rest 10 sec. b/t legs & 2 min. b/t sets

    C. Incline, weighted glute-ham raises – 3 sets of 8 reps

    D. Standing cable external rotation, elbow at side – 3 sets of 12 reps each arm, rest 10 sec. b/t arms & 30 sec. b/t sets
    #6
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