I wrote this “How to Increase Your Punching Power in Five Minutes” article as a guest post over at the Paladin-Press blog.
In that post, I explain the reasoning behind this type of training and how exactly to go about it. This video is meant as a visual aid to help you put into practice the guidelines I described there. I’ll go into a little bit more detail here below but please read that blog post first and then watch the video:
Here are some more thoughts about this type of training:
- It only takes five minutes. You don’t have to spend hours on end on this, five minutes is plenty. However, you need to focus intently on the task during those five minutes. You’re looking for micro-movements and that’s more difficult than it seems at first. So spend a little bit of time on this and then file all the corrections you find away for future training.
- However, you need to ingrain the corrections for them to work. If you only do the slow, searching for those parasite movements without ingraining the corrections, you can forget about making any progress with your punching power. As with anything, the real work is in the repetitions. Not mindless repetitions but targeted ones, repetitions that have a specific purpose every single time.
- Don’t do strength training. The goal is not to get stronger muscles or increase the strength of every part of the technique. That kind of training is totally different (though also very valuable) from what I’m doing here. Keep in mind that the resistance from the elastic band is meant to teach you where you are losing power in your punches. No more, no less.
- The procedure is the key. I firmly believe that you get not only the fastest but also the best and longer lasting results by following the procedure I showed here instead of skipping steps and jumping ahead to the scenario or pad training. You get those results by progressively increasing the intensity and difficulty of your repetitions while only advancing to the next step if the previous one is as good as you can make it. In other words, your punching power increases because you teach your body to not lose power in every component of the technique. I wrote about this before in my Martial Arts Basics post, so for more information on how to train like that I suggest you take a look at that post too.
- You don’t need to use the elastic band forever. The goal is not to keep on using the resistance band, the goal is to punch harder. The band is just a tool. So if you’re spending loads of time on using that band, you’re not spending enough time drilling in corrections. To avoid this from happening, keep a training log in which you keep track of how much time you spend on which part of your training.
- Putting it all together is where it’s at. The goal is to use this type of training for every technique and then putting it all together so every move you make is as good as it can possibly be. As you get rid of those parasite movements that rob you of power, you’ll have to use the elastic band less and less. That’s as it should be.
- Buy the elastic band you can afford. There’s no need to buy expensive brands if you can find a cheap alternative. I use the blue Can do ones you see in the video because I also use them with clients for other types of training. So they need to be good enough for that too and are a bit more expensive. You can also get some cheaper ones from Thera-band right here. Or you can go to your local Home Depot and get some bungee cord. Use whatever works best for you.