Exercise Scientist REACTS To Boxing Science Strength & Power Training

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[@sweetscienceoffighting]

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[@wilarz89]

The thing with most of these exercises is that they have high skill, low transfer, A medicine ball throw does not transfer into a punch but improves the skill of throwing medicine balls.

[@zubinchadha6489]

So which exercises do u recommend??

[@wilarz89]

@@zubinchadha6489 just strengthen your muscles in all movements. And train specific power or speed in the ways you want to express it in the ring or cage.

[@zubinchadha6489]

@@wilarz89 so do you mean sparring more, also I was just asking names of exercises

[@wilarz89]

@@zubinchadha6489 do a general strength routine to start. Then hit the heavy bag for power or speed. There are many drills for this. Jay Vincent has a great strength training routine.

[@Mister_Terrific806]

​@@zubinchadha6489 The external rotators are the decelerators of the humerus, meaning that they are important in all sports that involve rapid acceleration of the humerus using the internal rotators. Weak external rotators will decelerate early.
Developing the external shoulder rotators improves punching power, as the external rotators act as breaks to stop the humerus from coming out of the socket when a punch is thrown. The more hypertrophy a muscle has, the better it functions as a set of brakes.
*Wide Grip Pull-ups* are an exercise that mainly recruits the lats and biceps. Generally, an improvement in a fighter’s ability to perform pull-ups will increase punching power. The hands should be positioned wider than shoulder width; ROM is from a dead hang at full extension to chin over the bar. The movement is initiated by depressing the scapulae and then pulling up until the chin clears the level of the hands. The fighter should only lean back enough to make sure the face clears the bar.
Many will lean back excessively to ‘cheat’ and so perform extension with the shoulder (pulling the elbows back as in the chin-up) instead of the adduction movement (pulling the elbows into the sides) as a way to get around a weakness.
Chin-up, DB work. A fighter that can use as close as possible to BB bench press with DBs can hit the hardest.
Source: *Strength And Conditioning For Combat Sports by Darren Yas Parr*