To go along with the previous section on improving punching force, you also need to develop hand speed to be more explosive with your punches. In sport science this ‘hand speed’ we talk about is also known as rate of force development (RFD), which is basically the speed at which force is produced. So, if you combine this improved RFD with greater force, you will have improved the POWER of your punch.
There are many different methods to improve RFD in athletes; here we are going to take a closer look into some of these methods.
Olympic Lifts
These movements are the most optimal for inducing speed and even strength gains. They are known as ‘explosive’ movements which develop strength/speed through the recruitment of several muscle groups and joints within the movement.
Examples such as the ‘clean’, ‘clean pull’ and ‘hang snatch’ all promote “rapid kinetic chain sequencing”, which is when the force is generated from the ground upwards and generates more speed through each part of the movement from the previous section. For example, when performing a ‘clean’, the initial force generated from the floor moves up through the knees, to the hips, through the core and finally into the upper body where the punch is then thrown. It’s this development of the kinetic chain that can result in a more powerful punch.
(Loaded) Jumps
Loaded jumps are another excellent way of developing lower-body RFD and work well as an alternative to Olympic lifts if you are finding them difficult to execute properly. These exercises work in a similar way to the Olympic lifts in that they utilise the triple extension of the hip, knee and ankle, which as stated earlier, is essential for force production of the punch as it is generated from the lower body.
The physiological adaptations behind these improvements gained from developing speed and strength/speed are:
– Increased speed and strength/speed with less muscular hypertrophic adaptations. Which is beneficial if the goal is to become more explosive whilst maintaining weight for competition.
– Quicker motor unit firing and recruitment with greater intramuscular coordination.
– Improved resilience of muscle and connective tissues, reducing the risk of muscular injuries.
– Activation and recruitment of Type II muscle fibres, essential for explosive movements.
SiB 