Any serious boxer or martial artist will throw thousands of punches over his training career. A pro will throw millions. These repetitions build efficiency into the neuromuscular pathways between the brain and muscles. It’s these many repetitions that make throwing a fast, accurate and effective punch second nature. However, all those repetitions do virtually nothing to develop strength in the muscles.
If you want big power…you’re going to have to pump some iron. Heavy iron. Think of that “one inch punch”; it’s not merely hand speed or delivery technique that launches the opponent into the air. It’s muscle power anchored on the ground by leg muscles and transmitted through the muscles of the shoulders and arms. Here’s how to train those muscles to deliver maximum power.
Power Puncher’s Arm Workout
This workout includes a leg exercise for two reasons. First, as mentioned above, punching power is delivered from the ground up and powerful legs are indispensable. Try to imagine how weak your punches would be if you were suspended above the floor by a cable and could not anchor your feet. Every punch would set you swinging and barely impact your opponent.
The second reason to train your legs is they contain the largest muscles in the body and trigger the biggest anabolic effect in your central nervous system. That anabolic effect carries over into every other muscle group. So heavy leg training literally builds stronger arms!
For the next two months do your normal weight lifting routine, except substitute these three exercises for whatever you are using now for these muscles. Do these exercises no more than twice per week and when any one of them does not increase at least 3% add two extra days off between all your weightlifting workouts.
Toe Press: This will build power in your calves. Move the sled on the leg press to the top position. Place 150% to 250% more weight on the leg press than you usually use. Place the balls of your feet on the bottom of the sled with your heels just off the sled. Use your calf muscles to press your toes forward and move the sled one inch. Do not remove the safety stops on the machine! That way the sled cannot descend into your weak range. Hold that static position for 5 to 10 seconds. If you can hold it longer the weight is too light. Next workout, increase the weight 25% and shoot for a 10-15% increase each workout for the next two months.
Leg Press: Use the same setup and procedure as above but plant your feet squarely on the sled. Use the power in your quadriceps to press the sled up one inch and hold it there. Again, do not remove the safety stops on the sled! Hold that static position for 5 to 10 seconds. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 25% and shoot for a 10-15% increase each workout for the next two months.
Seated Shoulder Press: This builds power in the entire shoulder girdle. Use a shoulder press machine that allows you to limit the range of motion. (You can also set a barbell inside a power rack or use a Smith machine.) Position the bar two inches below your locked-out reach. Place 50% to 150% more weight on the bar than you normally use. Using a shoulder width grip, press the bar up one inch. Hold that static position for 5 to 10 seconds. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 15% and shoot for a 5-15% increase each workout for the next two months.
Close-Grip Bench Press: Your triceps extend your arm during a punch. This is a fantastic exercise for building massive power into the triceps. Position the bar in a power rack or Smith machine so it rests two inches from your farthest reach. Place 50% to 150% more weight on the bar than you normally use. Using a narrow grip with your hands about 6 inches or less apart, press the bar up one inch. Hold that static position for 5 to 10 seconds. Do not lock out. If you can hold it longer the weight is too light. Next workout, increase the weight 15% and shoot for a 5-15% increase each workout for the next two months.
This routine will skyrocket the strength in the most essential muscles used to deliver power punches. It will give you massive punching power in the exact range of motion you need it. Use this routine for two months and you’ll hit like a jackhammer!
Have a great workout!
Last edited by Foggy06; 09-10-2006 at 03:08 PM.
Originally Posted by Foggy06
If this is correct, one has to wonder why one never sees UFC or Pride or K1 fighters delivering one inch punches. And one has to wonder why one never sees clips of them training with a one inch ROM. Also how would you know whether you are moving the weight one inch or 1.25 inches or .90 inches...?
Simply because ONE person, Bruce Lee was famous for a one inch punch (and there is contention over whether it was a trick or not) does NOT mean it is the best punch. One person means nothing. How about all the people who train otherwise? And as far as I know, Bruce Lee never used the one inch punch in a real fight/sparring match. This was only for STAGED demonstrations.
EDIT: I just did a search on your other posts. In another thread you started you asked about boxing and what muscles you should train if you started boxing. In yet another thread you asked about kickboxing and in another about karate.
What are you doing making posts about the best way to train in martial arts/boxing punching when you don't even train in martial arts? And if this is not your post then credit it with at least a link.
Last edited by Songsangnim; 09-09-2006 at 08:20 PM.
[/QUOTE]What are you doing making posts about the best way to train in martial arts/boxing punching when you don't even train in martial arts? And if this is not your post then credit it with at least a link.[/QUOTE]
Its something i read that i thought people would like to read.Its copyed from somewere i dont know how to link stuff.im new to all this.sorry
You're missing the point entirely of the one-inch punch.Originally Posted by Songsangnim
1st of all, it's not the length or size of the punch that matters. It doesn't have to be precisely 1 inch. It's about the force and power you're putting into a short range of movement. It was called the one-inch punch just as an example. Not as a guideline. THere are people that do the one-inch punch such as you see in "Kill Bill" where it's actually probably about 2 inch's. Bruce's hand was probably more than 1" from that man's chest when he first demonstrated it. Don't go overboard with the name... It's simply to suggest that you can put all of your power in a punch that only has a one-inch range of motion. Not "Break out the measuring tape and let's fight!".
The one-inch punch is for close combat fighting and has been used MULTIPLE times in martial arts competitions. Did anyone claim it's the "best punch"? No, nobody ever has. Bruce Lee himself did not say that... To think so would be ridiculous. However, if executed correctly, it can absolutely be a great punch to really stun your opponent.
You obviously don't always get the ability to line yourself up correctly for the one-inch punch unless you're starting at a hand-to-hand stance such as in more traditional martial arts fighting... So, it obviously isn't the best punch to use to knock someone out, or even really hurt them that much, but it has been used many times to stun the opponent enough to execute some other more detrimental punch or kick or throw.
Also, not only "one person" is famous for this. The entire Wing Chun and Jun Fan community would HIGHLY disagree with your statement. Bruce Lee simply made the one-inch punch famous. You have to remember, Bruce started off with Wing Chun which is close combat Kung Fu.Originally Posted by Songsangnim
Also, you're absolutely incorrect about Bruce never using the one-inch punch in fights as well. Was he using it to knock the guy out, no. Was he using it as his "best punch"? No. Was he using it to stun the hell out of the guy and measure up for a more stunning blow? Absolutely. However, if you search hard enough, there are a few stories out there about people competing with Bruce and him getting the one-inch punch in on them.
Pride and UFC are mixed martial arts competitions. K1 is kickboxing. The reason the one-inch punch isn't used in MMA is simply because it's not practical in those situations. MMA competitions such as UFC and Pride are also not real reprisentations of TRUE fighting either. Many rules and boundaries exist inside the octagon/ring. No elbows to the head, no biting, no ball kicking, no hair pulling, no eye gouging... etc... UFC and Pride are not the end all say all of fighting or even "real" martial arts. Is it closer to real fighting than, say, classic Boxing? Absolutely. But what works in the octagon/ring won't necessarily work on the streets either.
Think about traditional Kung Fu fights where the two opponents are line up, hand to hand, ready to fight. Hell, go watch "Enter the Dragon" where Bruce demonstrates the one-inch punch on his first opponent multiple times and see in what application that punch was effective.
All I'm saying is, to simply call the one-inch punch a gimick or ridiculous is just simply ignorant. It had it's effective applications. The guys in the UFC don't start off hand-to-hand. They start of charging at each other. So, of course, there isn't going to be an effective use for that punch in that situation... But, to think that because UFC and Pride guys don't use it rules it as a useless tool? That's just silly...
Also, to have anyone train within a one-inch ROM is silly too. Bruce didn't even do this! Learning how to use your body for full power in a small or close range is all you need and MMA guys (if smart) do this constantly in practice.
Pride and UFC both allow elbows to the head. Pride also allows kicks and knees to the head of a downed opponent.Originally Posted by intargc
Back to the one inch punch...I don't really see any reason to even argue about it since Foggy hasn't even posted in this topic in a month.
(Numbers are mine)Originally Posted by intargc
1. I guess you missed my point which was the article was ridiculous not the one inch punch in and of itself. The article states "One of the secret keys to massive punching power is knowing how to train your muscles to deliver huge power in the exact range it's most effective: the last inch! " It then goes on to suggest training four exercises with a 1 inch range of motion which are: seated shoulder press, close grip bench press, leg press and toe press (more on this later)
2. You say that it's not the length or the size of the punch that matters. Then you say "it's simply to suggest that you can put all of your power into a punch that only has a one-inch range of motion." despite claiming above that it was only a "guideline"
3. Links please. ANY proof other than your unsupported word.
4. Glad we agree on something. Obviously the article was over-emphasizing the one-inch punch.
5. Unless you have personally spoken to the entire Wing Chun and Jun Fan community you can not make this statement. BTW Bruce Lee is regarded as something of a renegade by certain traditional Wing Chun communities (according to some sources).
6. When was Bruce Lee in competition fights? And when was it noted that he EVER used the one inch punch in a competition fight? Link again please.
7. Exactly. And in a real life situation you don't always get the chance to line yourself up properly for a one inch punch either.
8. What application does a movie have to real life?
9. Where did I say that because UFC and Pride guys don't use it, that it is a useless tool? And where did I call it a "gimick or ridiculous"?
10. THE ARTICLE RECOMMENDS TRAINING WITHIN A ONE-INCH RANGE OF MOTION WHICH WAS WHY I TOOK ISSUE WITH IT IN THE FIRST PLACE.
Last edited by Songsangnim; 10-10-2006 at 07:52 PM.
Craptacular article, the one inch punch is a load of bs.
The one inch punch was technique, it was actually about 5 inches, it was all in the turn, he wasn't punching the guy square on, he was twisting at such speed and at such an angle, that's how it worked...
Wow you all are brutal...I don't think he ever said "this routine will give you a one inch punch like Bruce Lee". Just an example that it takes a combo of speed and strength to create a powerfull punch.
Song...do you have anything better to do than anylize the difference between 1 inch and .9 inches. I just did a search on your posts...you asked about running and muscle loss which has been discussed a thousand times. Then I found a bunch of posts regarding Isreal, Sadaam and the rebel flag....on a body building forum? Give him a little slack....he is obviously interested in the topic and since no one seems to give him any advice he decided to research the topic himself and share with the rest of us. You should try that sometime.
Foggy....Notice how none of them have a constructive thing to say? They are obviously just as ignorant on the topic as you and I. I say good job way to go find what you are looking for....sorry that no one wants to be much help.
Give the post some time and maybe someone with real advice will chime in.
Last edited by humidityhater; 10-09-2006 at 04:00 PM.
03 PSM Impreza WRX
Short throw shifter
Front and rear sway....D'OH! Wrong Forum!
(numbers are mine)Originally Posted by humidityhater
1. I asked about running and muscle loss? Seriously I asked a question about that? Link please, because I don't think so...I was asking someone to CLARIFY a particular word which is quite different from asking a question about running and muscle loss.
2. As for ISRAEL, SADDAM and the rebel flag, I did not start any of those topics. However that is what GENERAL CHAT is for. This site is not just to talk about bodybuilding. If bodybuilding is all you want to talk about fine. But don't try and limit what OTHER posters (particularly ones who have been around here a lot longer than you) want to talk about. GENERAL CHAT specifically mentions it is for OFF-TOPIC subjects (non bodybuilding in other words).
Last edited by Songsangnim; 10-09-2006 at 10:17 PM.
i think another important exercise is power cleans as it incorperates a full bodys work out and in most martial arts situations you get a full body work out. it is also important to train alot of endurance.
im not too into the idea of 1in punchs, for the most part punches are effective by snap, your ability to throw and retract your punch
Last edited by thegil13; 10-09-2006 at 08:27 PM.
My point is that he is obviously into this type of training and trying to bring more knowledge to the forum.
You completely slam him for no reason...how about some constructive advice as to why his routine won't work....instead of scrutinizing him on every word.
I wasn't limiting what anyone posts...I was making the point that not all of your posts are stellar....and who cares how long you've been here.
I still can't get over 1 inch or .9 inches?!?! Cut him some slack is all I am saying ....we are all learning here.
03 PSM Impreza WRX
Short throw shifter
Front and rear sway....D'OH! Wrong Forum!
I think Song missed the main point of the article, which the author was trying to explain how to increase overall striking power and NOT just the one-inch punch. They used the one-inch punch as an example to show how the entire body is involved in a punch.
Reading comprehension is an invaluable skill.
Last edited by Dinosaur; 10-10-2006 at 09:32 AM.
03 PSM Impreza WRX
Short throw shifter
Front and rear sway....D'OH! Wrong Forum!
He definitely did miss that point. However, I was commenting on Song's misleading ideas on the one-inch punch. Things like this happen in every day conversation and socialization... Conversations turn into other conversations and so on and so forth... Granted my correction did get a little long whinded and off topic from the OP, but I tend to do that...Originally Posted by Dinosaur
Originally Posted by Dinosaur
It is indeed a valuable skill which you should have applied here. The article claims that the last inch of the punch is the most effective and that this was the way to increase overall striking power. It then goes on to list four exercises which it also recommends training in a one inch ROM. I will quote the article again. "One of the secret keys to massive punching power is knowing how to train your muscles to deliver huge power in the EXACT range it's MOST EFFECTIVE: THE LAST INCH! (Capitals and italics are mine).
Training in a one inch ROM is also silly.
So no they didn't just use the one inch punch as an example. Their claim was that the one inch punch was the most effective range for striking power. Not only that but they then went on to write out an entire workout based on 1 inch movements.
Again the author was not trying to explain how to increase overall striking power he was claiming that the last inch was the most effective range for said power.
Reading comprehension IS a valuable skill. It should be used more often.
Last edited by Songsangnim; 10-10-2006 at 07:50 PM.
The last inch or so being right before the punch itself lands, which can be anything from a traditional gyaku-tsuki in karate to a boxer's jab. He is not implying that you should THROW the punch from one inch, just that they feel that is where the most amount of power comes from. Karateka have a similar approach by tensing the muscles right before impact to achieve maximum power. Jack Dempsey, the old-school boxer, used to do the same by clenching his fist right before impact.Originally Posted by Songsangnim
It seems you don't know too much about punching.
Burned by his own wordsReading comprehension IS a valuable skill. It should be used more often.
Originally Posted by Dinosaur
1. If he was not implying that you should throw the punch from one inch, why was he using Bruce Lee as an example then?
And not only that, but why does he recommend training using a ONE INCH ROM in the above exercises he mentioned? It would indeed seem that he is implying that you should throw a punch from one inch otherwise why train in that fashion?
2. Right back at ya (see number one). :thumbup
EDIT: And it would seem that the OP has agreed with me, as he has just deleted any and all references to Bruce Lee and the part that I quoted. Good enough since the offending parts have been deleted that just leaves the workout then
Training in a one inch ROM is still silly. Can we all agree on that at least?
Last edited by Songsangnim; 10-10-2006 at 09:33 PM.
I never said it was a good routine, far from it. And it seems to me there still is references to a "one-inch punch". It basically looks like they're recommending isometrics, which can increase punching power when done properly. These, however, are garbage. The majority of the article focuses on punching in general, NOT the one-inch punch.
Most decent strikers know that. You can throw faster and harder if your fist is loose, then you close it all the way up just before it lands.Originally Posted by Dinosaur
i clicked on this thread because I recently have begun taking BJJ and am very interested in the advice others who are more knowledgeable than I have to give. Instead, I found a prideful slugfest between people who dont even have anything constructive to add.
I assume that all of us here are at least past the age of 18, and are capable of some level of maturity. Please take it off-thread, as I am still interested in more constructive replies.
To give you at least something out of this thread, there's a decent article called "Punching with Power" from another website that breaks it down fairly nicely and recommends more sensible means of training.Originally Posted by IZich
thanks dino for the link.
Unless you compete in boxing, or a sport in which your hands are always gloved, it's poor training clinch the fist right before the moment of impact. Think about this. If you throw a punch, and a split second before you start to clinch your fist, the guy moves an inch forward, you've just broken your hand. Granted you may feel more fluid and have a bit of a snap to your punches, but punching barehanded and punching with gloves on are two different things. People see boxers warming up open handed, and they get this misconception that that is how you should hit. Not a good idea.
Fuck, fight, or hold the light.