You losers, don't underestimate the japanese. They know alot more about exercising for fighting than any of you. So don't think this is "girly workouts", it's something much more, try it.
This isn't a good way to train your speed. To train your speed correctly, use heavier gloves, for a long period of time, if you really want to extend the speed, use 2 lbs dumbbells, in each hand WITH 16 oz sparring gloves while training. This will make it heavy for your arms, and you will build more muscle, accuracy and speed. Put a circle on your punching bag and train on that, keep adding weight after time. Once you take off those 16 oz gloves and weights and use regular 8 oz, you'll be amazed
"Neuro-muscular Inhibition" I think it's called was just a theory around the time when this vid came out. Funny I use to do this without really questioning my instructors but really... I do wonder if it's really been proven to increase striking speed ?
Obviously rell-balanced muscles & the reflex-limiter play their role but... WHAT IS the definitive way to increase punching speed ?
Former Kyokushin student + Daitoryu Aiki-jujitsu & Wing Chun student + "Martial Arts Tricking" enthusiast.
I you think triceps don't do anything I'd suggest spending some time with a speed bag. And if you're going to totally forgoe strength training and lifting for speed's sake you'll find yourself in a hot mess when someone gets inside your guard and completely overpowers you. I'd rather be fighting fit than boxing fit at least is my point. Finding your ideal balance of power and strength is whats most important imo. Just get one of those shake weights. Thats how Paquiao trains, I promise. lol
Different punches different muscle fibers. If biceps don't come into play (they do: the snap) why did Rocky wastes his time doing 20odd wide grip pulls (back and biceps). You're back does't extend your arms either but its all interconnected. Tyson was known for his huge/wide back. If you do all wieght training or none at all you'll be lacking some dynamic and thus be vunerable 1 way or another. I'd probably stick to explosive lifts that build fast twitch muscle fibers though.
well ive found that because i've trained fairly heavy on biceps, my hands come back to my chins really quickly after the punch without doing much at all really. my hands just spring back. other than that i couldn't see much of a point to training biceps.
i think whaen you say that the pecs and triceps dont work you mean compared to the legs shoulders and back...either way you do still use ur shoulders pecs and triceps...it wouldnt hurt strengthening those muscles...but i would focus on core back and legs
One other thing to note. Power comes mostly from legs and core. The only thing the triceps do is, as noted, extend the arm. They are the only thing necessary to extend the arm. The pectorals are needed so don't get recruited. They only get recruited when extending the arm against resistance, i.e. the bench press. Not sure how anyone can think the biceps are involved. Biceps bring the arm in, opposite of a punch. Want power? Train technique and your core.
Haha. Everyone's comments on this video that I've read are funny. They are doing neuromuscular training. They aren't training a muscle group. The stretch bands make their punches go out faster. When your hands or feet move away from your body at speed(dynamically) the nervous system will react by trying to pull it back in. This exercise compensates for that. Once the nervous system realizes you won't get hurt it stops putting the break on and your punches can fly out full speed.
speed comes from all of the body mostly the chest though. you have the upper chest muscle and the lower side chest muscle which is somewhat hidden(this is the one that builds speed) you need to do specific fast twitch motions in a specific way to build it. when you lift weights you will lose the speed, so you must do these workouts again to rebuild it.
then why dont you see boxers benching 400 pounds? Ali was never a big power lifter, not ripped and shredded in his back, his speed was blinding. Had good power too
their are some boxers who are huge and still can punch fast, gaining strength wont make you slow as long as you keep your speed training up to par. You also have to keep in mind that ali was strong, just not big. You can have strength without size if you train right
You are both wrong, to a degree. It doesnt come from one specific body part. But he is more wrong, at least you were somewhat right. The chest plays no role in punching power or speed. The shoulders play a part, but the original guy who was the only one who got a -1 was right. The hips and abdominal muscles contribute the most power and speed to a punch like a hook or straight right. But really, it is a link, the speed and power goes through a chain. Legs, hips, abs, back, shoulder, forearm.
Yes, yes, we know about connecting linking, starting from the hips to the fist which is where the energy exits. Only one question: where the hell did the pecs go? They play a huge role in punching. So does the triceps. And if you've tried hitting with a sore biceps, you'll see that it's gotta role too.
the pecs play no role in punching power. Neither do the triceps. The biceps do. The did a test to determine which muscles power a punch and it was mostly the legs and abdominal muscles. The rest of it was the lats, traps, delts, biceps and forearms. The triceps only extend the arm for the reach, other than that they dont add anything really. And the pecs only made up less than 2% of the power. And with a punch like the left hook its probably all in the legs and abs.
In fact benching alot can inhibit your boxing abilities. Having a large muscular chest makes it hard to manuver quick and makes it harder to block and defend yourself. Personally, I dont even lift weights anymore, just pull ups, pushups, situps, and wood choppers. The majority of what I do is hitting the heavy bag and punch mitts. Lifting weights can slow you down if you arent lifting the right way and actually take away from punching power.
They do slow you, unless you train speed along with strength. But I believe having big pecs never hurts, look at Tyson. Also, from my personal experience, I've seen that it's quite temporary, since for 2 weeks you can get in the best speed shape, if you stop lifting weights, while making muscles takes a looot longer to do. Also how come pecs dont play a role? ;[ I've always known they give ya a boost!
Maybe for a hook but when punching a bag I personally mostly feel my shoulders because they're in charge of holding the hands up and eventually throwing the punch as hard as possible.
I agree that the power comes from the core tho, but the shoulders are also important for throwing a good punch cuz they boost up and speed and power of the punch
Yeah, of course, the shoulders. Just the guy I was arguing with said the pecs didnt play a role, but they definitely do. Besides the shoulders, the trapezius muscles really tire if you're hitting a bit higher than your level.
increasing tricep and bicep strength may make you able to extend and bring back your forearm faster, but that's not what increases your speed from the chest, the more muscle you have in your biceps and triceps the more muscle your chest is going to have to haul around, if that's all you had to do to increase speed, that would be amazing because then all i'd have to do is lift weights to increase my speed. that would make things simple but its not that simple haha.
This workout really doesn't increase your punching speed, punching speed comes from the chest. different muscle though, you have your upper chest muscle and a lower chest muscle behind it, you can see this if you are really toned. the lower/side chest muscle is what increases speed, ive come up with my own techniques to exercise it, look at a pro boxer sometime. You'll notice a boxer is built more in the lower side area of their chest.
yeh but thats what makes ur punches faster and harder. u need to train triceps for fast/hard punching. only using biceps to build your muscle for punching doesnt make as much of a difference 2 ur punch as building your tricep muscles. if you punch what muscles are u using and ull have the reason as to why they are doing this =p.
Actually icephoenix, the biceps play more of a role than the triceps. For example, the boxing straight right hand, it used the legs, hips, abdominal muscles, lats, a little of the bicep and very little of the tricep. The arm plays little role in punches like that, it just provides the distance, the abdominal muscles are way bigger and more powerful than the tiny triceps. The bicep is only used to pull the arm back and tighten the arm on contact. The tricep only extends the punches distance
Because it is just a name and I have good training in boxing and some other fighting styles. Dont judge someone by their name, Kimbo Slice sounds like a tropic fruit, and he can fight, albiet like a barbaric monkey.
This comment has received too many negative votesshow
But their pulling the bands.. That means using the lats. How the fuck is that supposed to help punching? That's as retarded as doing pushups to build kicking power.
another5 great way to build speed and strength is to be is a swimming pool . water resistance little more of a workout than the ropes. if you can punch fast in water, do hooks and uppercuts really fst in water. imagine how fast you will be without resistance and powerful. trust me this method works from experience
Idk about that, I need to breathe, if you don't then it's a whole other story, but when I have my head over the level of water, and I punch as fast as I can. I get air underwater and I don't feel that much of a resistance, besides, my fists aren't huge, I thought about holding something flat smth in my hands to increase resistance... but haven't tried it out yet.
you want resistance, go ruin a pair of boxing gloves, they tend to want to float. so not only are you trying to hold them underwater while punching but the mass alone is major resistance also.
Stand face to face with a friend. You each take the others hand, one overgrip one undergrip. Now both punch in time fast as you can. Good wing chun exercise. If you want a fast punch train your Triceps and forearm over your bicep. Large biceps=tightness at the elbow joint restricting the extension of the arm.
i do shotokan to, and i've always emphasized triceps training in the gym for stronger punches, however, a good bicep will be potent for submissions such as rnc, arm bar, and guillotine, the 3 most common submission techniques in the ufc
oke thank you, so you also need to train your biceps a little, because if you dont't bull the ather arm back in a fast strong motion you don't have a good and strong punch. and fot upercuts, but i fight in wkf, and uppercuts arn't alowd in wkf
yeah as was said this doesn't train speed as much as power. Also maybe the exercice is difficult but they are not very fast. I don't want to show off but I am much faster that them.
This doesn't make their fist/arm travel faster. It makes em stronger or even faster in pulling back their punches; it's a lat exercise. So not really 4 speed on punching training.
you're wrong, by being able to pull your hands back faster you'll be able to throw another punch sooner and still have the weight distribution on your side
No, not wrong; specifically wrote "doesnt make their fist/arm travel faster". And it doesn't. What YOU are saying is the sooner you get your punch back, which is what this training does, the more amount of punches U can submit in a time frame. Certainly true, but your punches themselves are not going faster. Your punch aint fast.
i agree, it would make them faster if they were pulling the ropes from behind them like adding resistance to the punch, it would make faster and stronger hits
for pucn speed the resistance should come from the other end.. this should teach u to get ur guard back up very fast after a punch.. logically speaking.
and where exactly could i get such stretch bands,and how is it set up?
2841peanutbutter 7 months ago
You losers, don't underestimate the japanese. They know alot more about exercising for fighting than any of you. So don't think this is "girly workouts", it's something much more, try it.
NORWvie 8 months ago
we do this drill too it works
ValeTudo56 1 year ago
This isn't a good way to train your speed. To train your speed correctly, use heavier gloves, for a long period of time, if you really want to extend the speed, use 2 lbs dumbbells, in each hand WITH 16 oz sparring gloves while training. This will make it heavy for your arms, and you will build more muscle, accuracy and speed. Put a circle on your punching bag and train on that, keep adding weight after time. Once you take off those 16 oz gloves and weights and use regular 8 oz, you'll be amazed
JinxTotal 1 year ago
"Neuro-muscular Inhibition" I think it's called was just a theory around the time when this vid came out. Funny I use to do this without really questioning my instructors but really... I do wonder if it's really been proven to increase striking speed ?
Obviously rell-balanced muscles & the reflex-limiter play their role but... WHAT IS the definitive way to increase punching speed ?
Former Kyokushin student + Daitoryu Aiki-jujitsu & Wing Chun student + "Martial Arts Tricking" enthusiast.
Vakayarou 1 year ago
I you think triceps don't do anything I'd suggest spending some time with a speed bag. And if you're going to totally forgoe strength training and lifting for speed's sake you'll find yourself in a hot mess when someone gets inside your guard and completely overpowers you. I'd rather be fighting fit than boxing fit at least is my point. Finding your ideal balance of power and strength is whats most important imo. Just get one of those shake weights. Thats how Paquiao trains, I promise. lol
hcdangerfield211 2 years ago
Different punches different muscle fibers. If biceps don't come into play (they do: the snap) why did Rocky wastes his time doing 20odd wide grip pulls (back and biceps). You're back does't extend your arms either but its all interconnected. Tyson was known for his huge/wide back. If you do all wieght training or none at all you'll be lacking some dynamic and thus be vunerable 1 way or another. I'd probably stick to explosive lifts that build fast twitch muscle fibers though.
hcdangerfield211 2 years ago
well ive found that because i've trained fairly heavy on biceps, my hands come back to my chins really quickly after the punch without doing much at all really. my hands just spring back. other than that i couldn't see much of a point to training biceps.
Greno 2 years ago
i think whaen you say that the pecs and triceps dont work you mean compared to the legs shoulders and back...either way you do still use ur shoulders pecs and triceps...it wouldnt hurt strengthening those muscles...but i would focus on core back and legs
aschindler22 2 years ago
One other thing to note. Power comes mostly from legs and core. The only thing the triceps do is, as noted, extend the arm. They are the only thing necessary to extend the arm. The pectorals are needed so don't get recruited. They only get recruited when extending the arm against resistance, i.e. the bench press. Not sure how anyone can think the biceps are involved. Biceps bring the arm in, opposite of a punch. Want power? Train technique and your core.
AikidoSaintTKE 2 years ago 4
Haha. Everyone's comments on this video that I've read are funny. They are doing neuromuscular training. They aren't training a muscle group. The stretch bands make their punches go out faster. When your hands or feet move away from your body at speed(dynamically) the nervous system will react by trying to pull it back in. This exercise compensates for that. Once the nervous system realizes you won't get hurt it stops putting the break on and your punches can fly out full speed.
AikidoSaintTKE 2 years ago 17
Makes a lot of sense to me.
tangnatalaga 2 years ago
sounds good!
Reezie78 2 years ago
So many different oppions, but which is fact?
Bewiick 2 years ago
i personally think that speed comes from the hips!
Mexitor 3 years ago
speed comes from all of the body mostly the chest though. you have the upper chest muscle and the lower side chest muscle which is somewhat hidden(this is the one that builds speed) you need to do specific fast twitch motions in a specific way to build it. when you lift weights you will lose the speed, so you must do these workouts again to rebuild it.
Jonarejon 3 years ago
u are very wrong
shoulders is mainly wat a punch comes from not chest, lifting weights doesnt make you punch slower
qdiddy69 3 years ago
then why dont you see boxers benching 400 pounds? Ali was never a big power lifter, not ripped and shredded in his back, his speed was blinding. Had good power too
pulppeeler 3 years ago
their are some boxers who are huge and still can punch fast, gaining strength wont make you slow as long as you keep your speed training up to par. You also have to keep in mind that ali was strong, just not big. You can have strength without size if you train right
qdiddy69 3 years ago
You are both wrong, to a degree. It doesnt come from one specific body part. But he is more wrong, at least you were somewhat right. The chest plays no role in punching power or speed. The shoulders play a part, but the original guy who was the only one who got a -1 was right. The hips and abdominal muscles contribute the most power and speed to a punch like a hook or straight right. But really, it is a link, the speed and power goes through a chain. Legs, hips, abs, back, shoulder, forearm.
TripleNipple3 3 years ago
Yes, yes, we know about connecting linking, starting from the hips to the fist which is where the energy exits. Only one question: where the hell did the pecs go? They play a huge role in punching. So does the triceps. And if you've tried hitting with a sore biceps, you'll see that it's gotta role too.
Madmanin 2 years ago
the pecs play no role in punching power. Neither do the triceps. The biceps do. The did a test to determine which muscles power a punch and it was mostly the legs and abdominal muscles. The rest of it was the lats, traps, delts, biceps and forearms. The triceps only extend the arm for the reach, other than that they dont add anything really. And the pecs only made up less than 2% of the power. And with a punch like the left hook its probably all in the legs and abs.
TripleNipple3 2 years ago
In fact benching alot can inhibit your boxing abilities. Having a large muscular chest makes it hard to manuver quick and makes it harder to block and defend yourself. Personally, I dont even lift weights anymore, just pull ups, pushups, situps, and wood choppers. The majority of what I do is hitting the heavy bag and punch mitts. Lifting weights can slow you down if you arent lifting the right way and actually take away from punching power.
TripleNipple3 2 years ago
They do slow you, unless you train speed along with strength. But I believe having big pecs never hurts, look at Tyson. Also, from my personal experience, I've seen that it's quite temporary, since for 2 weeks you can get in the best speed shape, if you stop lifting weights, while making muscles takes a looot longer to do. Also how come pecs dont play a role? ;[ I've always known they give ya a boost!
Madmanin 2 years ago
Maybe for a hook but when punching a bag I personally mostly feel my shoulders because they're in charge of holding the hands up and eventually throwing the punch as hard as possible.
I agree that the power comes from the core tho, but the shoulders are also important for throwing a good punch cuz they boost up and speed and power of the punch
mvolokh101 2 years ago
Yeah, of course, the shoulders. Just the guy I was arguing with said the pecs didnt play a role, but they definitely do. Besides the shoulders, the trapezius muscles really tire if you're hitting a bit higher than your level.
Madmanin 2 years ago
increasing tricep and bicep strength may make you able to extend and bring back your forearm faster, but that's not what increases your speed from the chest, the more muscle you have in your biceps and triceps the more muscle your chest is going to have to haul around, if that's all you had to do to increase speed, that would be amazing because then all i'd have to do is lift weights to increase my speed. that would make things simple but its not that simple haha.
Jonarejon 3 years ago
This workout really doesn't increase your punching speed, punching speed comes from the chest. different muscle though, you have your upper chest muscle and a lower chest muscle behind it, you can see this if you are really toned. the lower/side chest muscle is what increases speed, ive come up with my own techniques to exercise it, look at a pro boxer sometime. You'll notice a boxer is built more in the lower side area of their chest.
Jonarejon 3 years ago
shoulders is the main muscle in a jab
qdiddy69 3 years ago 3
are thouse stretching strings or static...where one arm pulls the other punches ?thanks
chinh101 3 years ago
aren't they pulling?
ltlwatcher 3 years ago
yeh but thats what makes ur punches faster and harder. u need to train triceps for fast/hard punching. only using biceps to build your muscle for punching doesnt make as much of a difference 2 ur punch as building your tricep muscles. if you punch what muscles are u using and ull have the reason as to why they are doing this =p.
icephoenix88 3 years ago 2
Alright, thanks!
ltlwatcher 3 years ago
Actually icephoenix, the biceps play more of a role than the triceps. For example, the boxing straight right hand, it used the legs, hips, abdominal muscles, lats, a little of the bicep and very little of the tricep. The arm plays little role in punches like that, it just provides the distance, the abdominal muscles are way bigger and more powerful than the tiny triceps. The bicep is only used to pull the arm back and tighten the arm on contact. The tricep only extends the punches distance
TripleNipple3 3 years ago
how the hell are we supposed to take your advice seriously when your name is TripleNipple3????
kimsobob 3 years ago 2
Because it is just a name and I have good training in boxing and some other fighting styles. Dont judge someone by their name, Kimbo Slice sounds like a tropic fruit, and he can fight, albiet like a barbaric monkey.
TripleNipple3 3 years ago 10
LOL! kimsobob...
dalilace 2 years ago
This comment has received too many negative votes show
But their pulling the bands.. That means using the lats. How the fuck is that supposed to help punching? That's as retarded as doing pushups to build kicking power.
phillydecapitator 3 years ago
so its just basic jab and stretch a rubber band? ill start doing that.
smorgasen 3 years ago 2
if u want speed, dont do this
pbijl82 3 years ago
another5 great way to build speed and strength is to be is a swimming pool . water resistance little more of a workout than the ropes. if you can punch fast in water, do hooks and uppercuts really fst in water. imagine how fast you will be without resistance and powerful. trust me this method works from experience
HarleyManCJ 3 years ago 3
yeah your right! i dit that in the sea in italy, it realy works;)
shotokankaratedude89 3 years ago 2
Idk about that, I need to breathe, if you don't then it's a whole other story, but when I have my head over the level of water, and I punch as fast as I can. I get air underwater and I don't feel that much of a resistance, besides, my fists aren't huge, I thought about holding something flat smth in my hands to increase resistance... but haven't tried it out yet.
Manfredzik 3 years ago
you want resistance, go ruin a pair of boxing gloves, they tend to want to float. so not only are you trying to hold them underwater while punching but the mass alone is major resistance also.
HarleyManCJ 3 years ago
use a snorkle while underwater to help focus on breathing through mouth
HarleyManCJ 3 years ago
Stand face to face with a friend. You each take the others hand, one overgrip one undergrip. Now both punch in time fast as you can. Good wing chun exercise. If you want a fast punch train your Triceps and forearm over your bicep. Large biceps=tightness at the elbow joint restricting the extension of the arm.
Armourer445 3 years ago
but what is the use af your bicep than?
shotokankaratedude89 3 years ago
i do shotokan to, and i've always emphasized triceps training in the gym for stronger punches, however, a good bicep will be potent for submissions such as rnc, arm bar, and guillotine, the 3 most common submission techniques in the ufc
Sewbie 3 years ago 4
oke thank you:) i also train my triceps for punches, but i never realy knew what the biceps are for
shotokankaratedude89 3 years ago
triceps are extender muscles, biceps are retraction (triceps to throw a fast punch ,bicep to pull the punch back fast and for uppercuts)
krypekeeper 3 years ago 3
oke thank you, so you also need to train your biceps a little, because if you dont't bull the ather arm back in a fast strong motion you don't have a good and strong punch. and fot upercuts, but i fight in wkf, and uppercuts arn't alowd in wkf
shotokankaratedude89 3 years ago
wtf, this is gonna train u to throw awkard punches with bad posture. good w/o for rear delts and fat chicks bout it.
UncleMowglie 3 years ago
kickboxing. lol
FuxyouIAMTHELimper 3 years ago
just do pushups as fast as you can until you leap of the ground and thats great for speed and power
holyshmoley 3 years ago 2
until u LEAP off the ground?
MuZziC20X 3 years ago
yeah as was said this doesn't train speed as much as power. Also maybe the exercice is difficult but they are not very fast. I don't want to show off but I am much faster that them.
Caramonn 3 years ago
youtube is so fucking SLOW!!!!!!!!!!!
iCCCPi 3 years ago
lol
FightingSiamFish 3 years ago
This doesn't make their fist/arm travel faster. It makes em stronger or even faster in pulling back their punches; it's a lat exercise. So not really 4 speed on punching training.
VulcanZoar 4 years ago 2
you're wrong, by being able to pull your hands back faster you'll be able to throw another punch sooner and still have the weight distribution on your side
modica68 4 years ago
No, not wrong; specifically wrote "doesnt make their fist/arm travel faster". And it doesn't. What YOU are saying is the sooner you get your punch back, which is what this training does, the more amount of punches U can submit in a time frame. Certainly true, but your punches themselves are not going faster. Your punch aint fast.
VulcanZoar 4 years ago
you're right, i'm not wrong but mistaken, sorry
modica68 4 years ago
i agree, it would make them faster if they were pulling the ropes from behind them like adding resistance to the punch, it would make faster and stronger hits
AbyoLee 3 years ago
for pucn speed the resistance should come from the other end.. this should teach u to get ur guard back up very fast after a punch.. logically speaking.
Zaid
ZaidTheGreat 4 years ago
:O nice
pantyomg 4 years ago
Are they pulling some weights at the other end?
peposo7 4 years ago
resistance cables
larssonk22 4 years ago
cool..
jampanrampanpamppa 4 years ago
feel the burn!
channantha 4 years ago
ye havent a clue have ye
billysue2 4 years ago