Page 1...While some will argue that it’s true, it’s only half the truth. The other half is that...

www.mightyfighter.com


CONTENTS

INTRODUCTION ..................................................................................................................................................... 3

WHERE DOES POWER COME FROM? ....................................................................................................................... 6

NON PHYSICAL FACTORS ..................................................................................................................................... 10

COMMON MISTAKES TO AVOID ............................................................................................................................ 12

GETTING IN THE CORRECT STANCE ....................................................................................................................... 15

THE CORRECT TECHNIQUE .................................................................................................................................... 19

THE JAB ........................................................................................................................................................... 19

THE STRAIGHT/CROSS .................................................................................................................................... 23

THE LEAD HOOK ............................................................................................................................................... 27

THE OVERHAND ............................................................................................................................................... 32

THE REAR HOOK .............................................................................................................................................. 34

THE LEAD UPPERCUT ....................................................................................................................................... 36

THE REAR UPPERCUT ....................................................................................................................................... 40

THROWING COMBINATIONS ................................................................................................................................. 44

COUNTERPUNCHING SKILLS ................................................................................................................................ 47

METHODS OF COUNTERPUNCHING ................................................................................................................... 48

TIPS FOR SETTING UP THE COUNTERPUNCH ..................................................................................................... 53

TOP 7 BEST WRIST AND HAND STRENGTHENING EXERCISES .................................................................................. 55

TOP 10 BEST PRECISION + TIMING EXERCISES ....................................................................................................... 62

TOP 5 BEST BALANCING EXERCISES ..................................................................................................................... 73

TOP 10 BEST EXPLOSIVE EXERCISES TO DEVELOP PUNCHING POWER .................................................................... 80

CONCLUSION ...................................................................................................................................................... 90


INTRODUCTION In a fight, power can change everything in the blink of an eye...

We’ve seen it time and time again that any margin of error can make all the difference

between sweet victory and a devastating knockout.

The aura and confidence a big power puncher exudes is so compelling that you cannot

take your eyes of them.

You already know that of course, which is why you’re here.

There’s an old saying:

“Punchers are born, not made.”

While some will argue that it’s true, it’s only half the truth. The other half is that no

matter how light of a puncher you may think you are, you can always improve your

punching power.

The only exception to this is if you’re marred with injuries that prevent you from reaching

your full potential. If your injuries are a result of poor technique, that can easily be fixed

and this guide will show you how.

So why is punching power so important?

I mean, isn’t it skills that win fights and not power?

Absolutely, but working on your power shouldn’t take away anything from your boxing

ability, though some power punchers do fall into the trap of loving their own power too

much and as a result, their skills department begins to falter.

By no means should you put power above boxing skills. Having said that, if you look at

all the champions through boxing’s long history, an overwhelming number of them had

good punching power, if not great.


They knew how and when to use their power to their advantage.

So how can increasing your punching power help you to become a better fighter?

Fear and Self-Doubt – These two crucial elements can change the entirety of

your opponent’s game plan and rationality. Whether they know of your reputation

before the fight or when the first punch lands, their shift in behavior can often be

noticeable and if you do notice it, you will feed off it.

Gains Respect – If you don’t hit hard at all, certain fighters will just walk through

you. But if you do hit hard, those who do not respect your punching power may

have to learn the hard way, and those who do respect it will be more weary of it,

which gives you more space and time to plan an attack (if you need it). However,

you must not mistake respect for fear.

Break Them Down – When your punches are able to have an impact on your

opponent, it’ll slowly break them down during a fight, physically and mentally,

even they are durable. Hard body shots will sap energy and hard head shots will

rattle their senses until they can no longer continue or their boxing diminishes.

Improves Your Confidence – Winning in any sport is largely based on confidence

and a lack of it will ruin you no matter how talented you are. Being able to punch

hard in combat sports is surely a confidence booster and gives you a mental

edge especially if you know your opponent’s power doesn’t match up to yours.

The Equalizer – No matter if you’re down on the scorecards or buzzed by a

punch with your opponent going in for the the kill, you know that you’ll always

have that punch that can turn the tables in an instance. Instances like this should

be avoided, but it’s comforting to know that if worst comes to worst, you have an

equalizer.

Granted, improving your punching power doesn’t guarantee you success as a fighter.

There are some many other factors that play into that, but at the very least, it’s an asset

that cannot be denied.


What can you expect from this guide?

The sole purpose of this guide is to provide you with the fundamentals and training

techniques that are designed to increase one’s punching power.

That’s the goal and by the end of this article, you’ll be punching harder than ever

before.

Anything that’s not related to punching power, I will not write about it here.

I’ve broken this guide down into purposely ordered sections so it’s best to go from the

beginning to end as it’s laid out, especially if you’re new to boxing or combat sports in

general.

An overall view of this guide comprises of:

Punching Fundamentals

Non-Physical Factors

Mistakes to Avoid

Physical Improvement

Exercises to Improve Punching Power

In each section where appropriate, there’ll be a link to a video demonstration of that

particular technique or exercise. I highly recommend that you check them out as you

read along.

So without further ado, let’s get started!


WHERE DOES POWER COME FROM? There’s a misconception floating around some people’s minds that power comes from

the arms. This couldn’t more wrong.

“Great punching power is a result of your entire body working in

unison to deliver maximum force pinpointed at a specific target.”

This is why technique is so important because a lack of it means that somewhere in

your body’s chain of command, there’ll be a fault which hinders the explosiveness

needed to deliver a hard punch.

You need to understand why and how every part of your body works together from the

first point until the last point:

1. The Feet and Legs

This is the first physical point at which power is generated. Force and momentum

travels from your feet upwards.

Foot Positioning – Feet are spread out a bit wider than shoulder width apart to

provide balance and stability.

Raised Heel – The heel of the back foot is raised off the ground so you’re always

ready to drive power through to your legs.

Your front foot remains flat on the ground except for when it’s pivoting.

Pivot Your Feet – Either your front or back foot or both will pivot in the direction of

your punch (we’ll go through this in the punch techniques section).

Avoid:-

Lifting Any Foot – Power is reduced if you lift any foot completely off the ground

because your balance and stability will be decreased also.


Staying Flat Footed – If the soles of both feet are always glued to the floor,

pivoting will be hindered and the motion of driving your entire body into the punch

will be gone.

Stance Too Narrow or Wide – If either one is true, then it negatively affects your

balance, stability and movement.

Squaring Up – Don’t stand with both your feet and shoulders aligned horizontally

facing your opponent. It doesn’t give you the leverage needed for powerful

punches, hinders your balance and makes yourself a bigger target.

2. The Hips and Waist

The motion of punching is similar to swinging a baseball bat. Both actions require

rotation of the hips and waist which increases torque thus delivering more speed and

force behind the hit.

Without this rotation, your punches will be drastically weaker. Try throwing a punch

without rotating your hips or waist and you’ll see what I mean.

Direction – Your hips and waist will naturally rotate in the direction of your punch.

Exercises that focus on body rotation (we’ll cover that in the later sections) are

ideal for incresing punching power.

Avoid:-

Over Rotating – This will leave you off balance which usually happens when

you’re standing in a bad stance.

3. The Shoulders

For extra velocity, you must also turn your shoulder into straight punches. This also

adds extra length onto the end of your straight punches which is important if the target

is a bit further away. Even if it’s not, turning your shoulder helps you to punch through

the target instead of merely on it.


For all other punches – hooks, overhands and uppercuts, your shoulder must also be

turned into them, albeit less than straight punches. What’s even more important is that

the fast twitch muscles within your shoulders are refined (refer to the exercises section).

This helps to deliver more speed and explosiveness to the motion of your arms.

4. The Arms

You may have heard of the term “arm punches” before. It basically means throwing a

punch with only your arms and without using the rest of your body to drive force into the

punch.

Metaphorically speaking, if the lower half of your body is a car engine, then your arms

would be the wheels to get the car (force) from point A to B.

Think of your arms as a delivery mechnaism for a punch. It needs to accelerate and

snap out (as opposed to push out) to deliver a stinging blow.

Fully Extend - Make sure that whenever you’re throwing straight punches such as

a jab or a cross, your elbow is not bent and your entire arm is fully straightened.

Stay Relaxed – Your arms and body must be loose before throwing a punch in

order to quickly pull the trigger when the time comes.

Follow Through – Make sure that you punch through the target rather than at it.

You should be driving your fist to the other side of your opponent’s head or body

to increase the impact.

Avoid:-

Loading Up – Cocking back your arms to throw a punch is a big no-no. Not only

does it reduce the time it takes for you to throw a punch, but it’s also a dead

giveaway for your opponent who may be waiting for a countering opportunity.

Tensing Up – Do not tense up your arms (or any part of your body for that

matter) before thowing a punch. It will only drain energy and slow down your

punches. The only time your arms should be tense is just before impact.


5. The Hands

Despite being the least important element for increasing punching power, the hands of

a fighter, especially a boxer is precious and must be taken care of.

Using the wrong technique can seriously damage your hands and damaged hands

means no power. It’s like a snake with no venom or a cat with no claws.

Keep Your Hands Loose – Until you’ve actually thrown a punch is when you

should clench your fist. Keeping your fists balled up constantly puts tension on

your hands and forearms.

Turn Your Fist – Jabs, crosses, hooks and overhands requires a certain degree

of rotation of the fist (which will automatically rotate your elbow too). Throwing a

hard punch without turning your fist properly can damage your wrist. Plus, that

extra twist at the end is the perfect topping for an ideal power punch.

Your hands take an extraordinary amount of impact every time a punch is thrown and

it’s prone to being damaged. Why else do you think it needs to be wrapped over and

over again, and worn with padded boxing gloves?

It’s certainly not to protect your opponent’s face.

In order to minimize fractures, broken bones, swelling and general wear and tear, one

must strengthen their hands (and of course, punch with the right technique). I’ve

dedicated an entire section to this later on, as I feel it’s an extremely important topic.


NON PHYSICAL FACTORS Technique, physical strength and explosiveness is only half the story; the other half?

It’s your mind, which is the better half since it’s the pilot of all your actions. The following

mental factors directly affect your power punching abilities (methods to improve these

are explained in the latter chapters).

Precision

The sweet spots that you want to target are:

The Chin / Jaw – This is the best place to target as a well placed forceful shot

causes the head to turn so fast, which then causes trauma to the brain and

essentially shuts it down; thus resulting in a knockout.

The Temple – Located at the side of the head just behind the eyes. Even a soft

blow in this area can rattle the brain and cause the body to malfunction.

The Liver – A large organ located in the upper right section of the abdomen.

The Solar Plexus – Located at the pit of the stomach where there are a lot of

radiating nerves.

Falling short of any of those critical areas mentioned above will make all the difference

between knocking out or hurting your opponent, and not even making a dent in them.

Timing

Speed is important, but timing even moreso. Even the boxer with the fastest hands can

be timed; but what has timing got to do with increasing punching power?

Despite not adding any more force behind a punch, a well timed punch causes the

element of surprise. This means your opponent unexpects it and the more unexpecting

a punch is, the more chance it has to stun or even knock someone out.


There are several instances where timing comes into play:

Punching just before your opponent pulls the trigger.

Punching just after your opponent pulls the trigger.

Punching at the same time as your opponent.

Each instance requires you to closely observe even the slightest movement of your

opponent and then capatilize with a punch of your own. Your opponent’s habits and

rhythm will help you time their punches.

Counterpunching

Effective counterpunching requires good timing; but where timing is purely based on

when to throw a punch, countering is also to do with what punch to throw.

Again, a good counterpunch provides the element of surprise and it’s the punches you

don’t see coming that are often the ones that’ll knock you out.

A counterpunch can be thrown at the same time or after your opponent throws a

punch, and you must know how you’re going to avoid their punch, what you’re going to

fire back with in return and when.


COMMON MISTAKES TO AVOID Avoid making these other common mistakes (not mentioned in previous chapters) that

are detrimental to not only your punching power, but also your overall fitness.

Holding Your Breath

The act of throwing a punch or doing any kind of explosive exercise for that matter is to

exert yourself, and exertion requires controlled breathing in order to perform at a high

level consistently.

When you hold your breath, CO2 (carbon dioxide) builds up within your body which

causes you to tire quicker.

You’re probably familiar with the grunts and other noises fighters make when throwing a

punch or kick. As funny or annoying as some may be, it helps to breath outwards and

it’s something you should do too, whether it’s your own noise or just a silent blow out

the mouth.

Lifting Weights

Will lifting weights help me punch harder?

That’s the question pondering in a lot of fighter’s minds and there are many topics and

debates on it; but if you listen to the best boxing trainers in the business, 99% of them

will tell you that lifting weights will not make you a harder puncher.

I’ve experienced this myself (though I’m not a big fan of weights anyway) and have

rarely seen anyone punch harder through weight lifting.

Why is this the case?


Punching is a snapping motion while lifting weights is a pushing motion. The

former simultaneously requires speed, torque and explosive force – none of

which can be attained through lifting weights.

Lifting heavy weights may add extra weight behind your punches through an

increase in muscle mass but often at the cost of speed. This will do little to

increase your punching power because the force used in a powerful punch is

generated through transitioning your entire bodyweight to a single point of impact

and is not dependent on the slow twitch muscle strength of each body part.

Your muscles need to be relaxed to gain the speed and momentum needed for

an explosive punch. Adding more bulk to your muscles can hinder muscle

relaxation and leave you feeling stiff and slow.

Think of punching as throwing a baseball against a wall. How hard it hits the wall

depends on the thrower’s technique which depicts how fast the ball travels.

Increasing strength and bulking up will not improve one’s technique of throwing the ball

as weight lifting has an entirely different body movement than throwing. This is pretty

much the same principle as throwing a punch.

The downsides for a boxer doing heavy weight lifting are:

Can Make You Slower – Though it’s not always the case, increasing muscle

mass can make you slower and stiffer since that extra weight hinders the speed

at which your arm releases and makes your muscles more difficult to relax.

Can Tire Your Muscles Faster – In order to have muscular endurance, you need

to consistently increase and maintain a high work rate for your muscles which is

not possible with heavy weights since they’re done in low repititions.

Increases the Chances of Injury – Your joints and muscles are under a lot of

strain when lifting heavy weights, especially if your technique is wrong. It’s

common for weight lifters to be riddled with lower back and shoulder pain, and as

a fighter, you’d be out of action for a while.


Despite the overall negative aspects of lifting weights for boxing, it does provide

advantages in the department of sheer physical strength. This is useful for muscling

around your opponents and to avoid being muscled around.

Having said that, if you’re going to do weights and box, it’s best to keep the weight

lifting to a minimum.

Please Note: Using light weights to incorporate into specific explosive exercises (which

we’ll cover later on) is fine. It’s using heavy weights to increase muscle mass and

physical strength that you should avoid.


GETTING IN THE CORRECT STANCE At the very foundation of all boxing techniques, is the stance. It’s the basis of balance,

movement, physical strength and punching power. Get it wrong and some or all of the

aforementioned attributes will be hindered.

Throughout boxing’s long history, the conventional stance has evolved from a more

upright style to a wider legged and lower style.

Of course, uncoventional boxers will have an unconventional stance which may not

always be the most fundamentally sound; but the ideal boxing stance allows you to

comfortably defend and attack without hinderance.

No matter if you’re an orthodox or southpaw, the following rules apply (they’ll just be the

opposite to each other).

Please Note: The following points are based on the assumption that you and your

opponent have the same stance as each other.


See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Stance-Southpaw.jpg

Lower Body

Stand Sideways – By standing sideways slightly, you make yourself a smaller

target. Your lead hand and face should aligned and facing 12 o’clock.

Feet Spread Apart – Your feet should be positioned just past your shoulder width.

Foot Positioning – Lead foot should be facing a 10-15 degree angle (use your

toes as a guide) while your rear foot should be positioned around 45°.

Lift Heel of Rear Foot – Stand on the ball of your rear foot when you’re stationary.

This allows you to quickly transition from offense to defense mode.

Plant Lead Foot – Keep your front foot flat on the ground for better stability.

Knees Bent – Always keep both your knees bent slightly as if you’re slightly

squatting. This provides stability and punching power.

http://www.mightyfighter.com/wp-content/uploads/Stance-Southpaw.jpg


Keep Weight Centered – Your weight should be evenly distributed between your

front and back legs except for when you’re throwing power punches which

requires your weight to transfer from one leg to the other.

Avoid:-

Too Wide of a Stance – If your feet are too far apart, you can easily be knocked

off balance and it also stalls foot movement.

Squaring Up Your Feet – If your feet are near enough horizontally aligned

together, it’ll affect your balance.

Feet in a Straight Line – Standing with front facing feet as if you’re on a tightrope

is also a hinderance to balance and punching power.

Standing Straight Up – This means that your knees aren’t bent, resulting in less

power, stability and a bad defensive posture.

Standing Too Sideways – Yes, you are actually offering less of a target if you do

this but you’re also making it extremely difficult for yourself to punch with the rear

hand without falling off balance.

Distributing Too Much Weight – Avoid transferring too much weight onto either

your front or back foot especially when punching as this can leave you off

balance.

Upper Body

Keep Your Chin Down – Tuck your chin down as if you’re holding a tennis ball

between your chin and neck. You want to avoid exposing your chin as that’s the

sweet spot to get knocked out.

Rear Hand Protects Chin – Protect one side of your face by keeping your back

hand up at all times.

Lead Hand Around 6-8 Inches From Chin – Too close means that your jab has a

further distance to travel and too far means that it’ll take longer for you to bring

back the lead hand to protect your chin when necessary.


Elbows Tucked In – The elbow of your rear hand should be tucked in to protect

one side of your body while the elbow of your lead hand shouldn’t be too far from

the other side (it’ll naturally be a few inches out because of where your lead hand

is positioned).

Hands Open – The only time you should make a fist is when you’re throwing a

punch. All other times, your hands should be open and relaxed to parry punches

and keep the forearms loose for speed and muscle endurance.

Avoid:-

Dropping Your Hands – This is a big no-no. You should always have one hand

guarding the chin when the other is punching. The only exception is when you

know you’re out of range of your opponent’s reach.

Squaring Up Shoulders – Having both shoulders facing forward offers a bigger

target for your opponent.

Sticking to the Basics

Don’t stray from the basics that have proven to be successful time and time again. By

following the set of rules above, you’ll have a solid foundation of:

Positioning

Mobility

Balance

Punching Power

There will always be a handful of unique and unorthodox boxers who have successfully

broken these rules due to their supreme athletic abilities. However, as their athleticism

diminished with age, many of them were no longer able to get away with it.

Because they lacked solid fundamentals, their fall from grace were often fast and hard.

Master the basics and they won’t let you down in the long run.


THE CORRECT TECHNIQUE If there’s one thing about punching power that you should master before anything else,

it’s the right punching technique, which goes hand in hand with the boxing stance.

“If your technique is wrong, your power

will always be diminished.”

In this section, we’ll aim to put that right. I’ll explain the basics of every conventional

punch and how to maximize its power through utilizing the correct technique.

We’ll first start off with...

THE JAB This is where it all starts...

Though a jab is not considered a power punch, it can be turned into one. Its main

purpose however, is to:

Set up other punches

Measure distance

Get into range

Bait and feint (draw the opponent into making a move by pretending to make a

move yourself).

Distract your opponent

The jab is the most important punch in boxing as it can be so versatile in its attacks,

and it will also help you set up your big knockout punches.


Jab Fundamentals

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Jab-Southpaw.jpg

Watch the Video Here – https://vimeo.com/163773428/c4eccf35dd

From a boxing stance, the jab has the shortest distance to travel from point A-to-B,

which logically means it should also be the quickest.

Here are some rules to abide by when throwing the basic jab:

Keep Your Rear Hand Up – Always protect your chin with the back hand when

throwing a jab; otherwise you’re open to the lead hook.

Rotate Your Fist – To get the most power from your jab, from your normal stance

(lead hand aligned with chin and knuckles pointing up) throw a jab and mid-way

through it, you must turn your fist until your palm is facing down.

http://www.mightyfighter.com/wp-content/uploads/Jab-Southpaw.jpg

https://vimeo.com/163773428/c4eccf35dd


Extend Your Arm Fully – Get full reach and power by fully extending your jab and

keeping your opponent at the end of it.

Turn Your Shoulder (optional) – This adds more reach and power when you turn

your shoulder into the jab at the same time.

Snap the Jab – Avoid pushing your jab (or any punch) as it’s slow and weak. You

must begin relaxed and snap the jab out quickly like you’re trying to put out a

candle flame with the wind from your jab.

Bring Your Hand Back – Don’t forget to bring your hand back to its original

position just incase you need to quickly defend yourself.

Don’t Lunge In – Trying to reach a target that’s too far with your jab will result in

you being off-balance and open for counters. You’ll know when you’ve

overreached because you won’t have a solid footing and your face will also be so

far ahead of your front foot.

Jab Variations

Watch the Video Here – https://vimeo.com/163773435/0f8a3fe830

There are many variations of the jab in boxing and each serves a different purpose.

Here are some other popular types of jabs:

Ordinary Jab – The most basic of jabs (explained above) and one you should

master before learning the others.

Step Jab – Used when the target is out of range. You need to take a small step

forward (avoid large steps as it’ll leave your legs too wide apart and off balance)

while throwing the jab at the same time. Both actions need to synchronize.

Side Step Jab – This is the same as the step jab, but you’d step sideways to the

outside of your front foot as opposed to stepping forward in a straight line. This

creates an angle that makes it more difficult for your opponent to hit you while

creating more openings for yourself.

https://vimeo.com/163773435/0f8a3fe830


Up Jab – Breaking some fundamentals, an up jab requires your lead hand to

begin below the waist and thrown upwards to the face. This type of jab is harder

for your opponent to see as it starts off out of their direct line of vision.

Crouch Jab – Make yourself a smaller target while jabbing simultaneously by

hunching forward and bending your knees a bit more, then shooting the jab

upwards. This is also a great way to get into range when performed with a

forward step at the same time (see the image illustrations here: orthodox:

http://www.mightyfighter.com/wp-content/uploads/Crouch-Jab-Orthodox.jpg

southpaw: http://www.mightyfighter.com/wp-content/uploads/Crouch-Jab-

Southpaw.jpg ).

Jab to the Body – Distract and create opening up top by jabbing to the body. This

tricky but effective jab is performed like a crouch jab but you must take a small

step forward and stick the jab in the abdomen (like you’re stabbing it in). Your

opponent may instinctively drop their guard to protect their stomach, leaving their

chin wide open as a result (see the image illustrations here: orthodox:


southpaw: http://www.mightyfighter.com/wp-content/uploads/Crouch-Jab-

Southpaw.jpg).

Feint Jab – Bait your opponent into making a move (whether it’s dropping their

guard or throwing a punch) by pretending to throw the jab. It can be done by

throwing the jab half-way to the body or head, or just twitching the jab out

slightly. To capatilize off your opponent’s reaction, you need to be able to read

their body language and recognize patterns in their behaviour.

Range Finder – Gauge the distance of your target by using the jab as a range

finder. You can slowly extend the jab (nearly or all the way) and see if the target

is within range of your rear hand (straight, cross or uppercut).

Double or Triple Jab – To safely get into range, you can perform double or triple

step jabs (ideally by stepping to the side where you’re not in your opponent’s


http://www.mightyfighter.com/wp-content/uploads/Crouch-Jab-Southpaw.jpg






direct line of vision). Be careful not to jab from too far out as it’s too predictable.

Double and triple jabs can also be done in a stationary position.

No matter what type of jab you use, it’s supposed to help you set up one of your power

punches (anything that’s not a jab).

THE STRAIGHT/CROSS The most natural punch after the jab is the straight aka. cross. Just like its name

suggests, it’s a punch thrown with the rear hand that travels in a straight line to its

target.

You may have heard the term “1-2” in boxing, which basically means a jab followed by

a straight. This combination is the most common and best starting point.

I highly recommend you to master the straight because:

It’s the best mid-range to long-range punch.

It’s the fastest power punch from point A-to-B at long range.

It’s simple to set-up and throw with or without a jab preceding it.

Leaves you in a good position to follow up with other punches (providing you’re

not overreaching).


Straight Fundamentals

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Straight-Left.jpg

Watch the Video Here – https://vimeo.com/163773445/776a27c69b

If you possess a highly refined straight punch, it’ll cause a lot of problems for your

opponents. It’s so simple yet it’s probably the most effective power punch.

Here are some rules to abide by when throwing the straight (many of which are the

same as the jab):

Keep Your Rear Hand Up – Even though there’s less risk of getting hit by a

counterpunch if you were to drop your rear hand when throwing the straight

(assuming both fighters are the same stance), it’s still a precaution to protect

http://www.mightyfighter.com/wp-content/uploads/Straight-Left.jpg

https://vimeo.com/163773445/776a27c69b


your chin with the back hand. You’d be open to the lead hook if your opponent

has an opposing stance (e.g. Orthodox vs southpaw).

Rotate Your Arm – To get the most power from your straight, from your normal

stance (rear hand guarding one side of chin and knuckles pointing up) throw a

straight and mid-way through it, turn your fist until your palm is facing down.

Extend Your Arm Fully – Get full reach and power by fully extending your straight

and keeping your opponent at the end of it.

Turn Your Shoulder – This adds more reach and power when you turn your

shoulder into the straight at the same time.

Rotate Your Body – Get the most power from your cross by rotating your hips

and waist anti-clockwise (orthodox) or clockwise (southpaw) as you throw the

cross.

Dip Your Head (optional) – By dipping your head to the outside of your lead foot

as you throw the straight, not only do you create more power due to more body

rotation, but it also takes your head off the centre line (making it harder to hit)

and puts you in a better position to follow up with a powerful lead hook.

Pivot Your Rear Foot – When you throw the straight, you must also pivot your

back foot in the direction of where the target is (e.g. if the target is at 12 o’clock,

then your foot must also be pointing in that direction). Naturally, your heel will lift

and you’ll be standing on your toes.

Bring Your Hand Back – Don’t forget to bring your hand back to its original

position just incase you need to quickly defend yourself.

Please Note: Power from a straight punch comes from transfering body weight from the

back foot to the front foot, whilst following all the rules above including rotating the

body, turning the shoulder and extending the arm.

All of these movements must be done simultaneously to create the kinetic energy and

force that can knock someone out.


Avoid:-

Lunging In – Trying to reach a target that’s too far with your straight will result in

you being off-balance and open for counters. Keep a solid footing and don’t allow

your face to be too far out from your front foot.

Over Extending – This happens if you’re trying to hit a target that’s too far away.

You’ll end up stretching your arm further than you should, which can damage

your elbow joint.

Lift Your Rear Foot – Keep both feet on the ground at all times. It’s a common

mistake for fighters to lift their rear foot when throwing the straight. This

diminishes power and causes a body imbalance.

Putting All Weight on Your Lead Foot – Don’t transfer all your body weight to your

front leg because it can cause you to fall into the punch. If you miss, you’d need

to step in with your rear foot to maintain balance or you may end up falling

forward. That moment of imbalance can leave you open for counters.

Stepping in With Your Rear Foot – Unless you’re doing it intentionally for the

purpose of shifting (ad advanced technique that involves switching from one

stance to another, typically disguised by throwing a punch at the same time), you

shouldn’t step forward with the back foot as you’re throwing the straight. It will

square you up to your opponent, leaving a bigger target.

A straight punch can be set up in a variety of different ways, but the most common are:

Jab > Straight (head or body)

Jab to the Body > Straight to Head

Lead Hook > Straight (head or body)

Watch the video here – https://vimeo.com/164479146/e328831cc9

The straight can also be released from half-way, meaning that your rear hand begins at

the half-way point between yourself and the target. Your opponent will clearly see your

hand, but because it’s a shorter distance from their face, it’s harder to avoid it.

https://vimeo.com/164479146/e328831cc9


THE LEAD HOOK A power puncher’s favorite punch – the lead hook. Conventionally, it’s thrown as a

looping punch at chest level (if aiming for the head), but like with every other punch in

boxing, it has its varieties. Some of the reasons why the lead hook is so heavily favored

particularly for pressure fighters and big punchers is because:

It can generate a tremendous amount of power.

Can be thrown short or wide, to the head or body.

There are many different ways to set it up...

...as well as using it to set other punches up.

Lead Hook Fundamentals

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Southpaw.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Southpaw.jpg


Watch the Video Here – https://vimeo.com/163773429/f2e4a45dc5

Here are some rules to abide by when throwing the lead hook to the head (it’s thrown

differently when thrown as a body shot, which we’ll cover below):

Keep Your Rear Hand Up – Failure to follow this rule when throwing the hook at

an opponent with the same stance as yourself, means that you can get caught by

your opponent’s lead hook too.

Bend Elbow at a 90 Degree Angle – An ideal hook would be thrown with the

elbows bent at a perfect right angle. This means that the target would have to be

within a certain range to hit it. If it’s further out, then the angle increases which

normally results in a loss in power.

Rotate Your Body – As you’re throwing the hook, you need to rotate your hips

and waist at the same time to generate more kinetic energy, resulting in hugely

increased power.

Pivot Your Lead Foot – In the same direction as where your hook is going.

Keep Back Foot Flat – On the ground with no part of it lifted. This gives your body

more stability and balance when you throw the hook.

Put Weight on Back Foot (optional) – Transfering body weight from your front to

back foot increases the power of your hook. Since it involves leaning back onto

your rear leg, how much weight you can shift depends on the distance of your

target (the closer it is, the more you can transfer your weight backwards). It’s

important not to transfer too much weight as that’ll just leave you off balance if

you miss.

https://vimeo.com/163773429/f2e4a45dc5


Throwing the Lead Hook to the Body

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-to-the-Body-Southpaw.jpg

Watch the Video Here – https://vimeo.com/163773430/2cf06621ec

There’s nothing quite like having a great lead hook body shot that can dent one’s

oxygen tank or completely immobilize the enemy.

It’s a hard task trying to drop someone with a body shot, but if you manage it, it’s one of

the hardest things to get up off the canvas from.

There are some significant differences when throwing the lead hook to the body, as

opposed to the head, which are as follows:

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-to-the-Body-Southpaw.jpg

https://vimeo.com/163773430/2cf06621ec


Dip Your Head – To the outside of your lead foot. This can be achieved

independently or via a set up (e.g. throwing the straight while dipping your head

simultaneously in preparation to throw the lead hook body shot).

Throw it Upwards at a 45 Degree Angle – By dipping your head to the outside,

you should have the perfect angle where you can throw the lead hook upwards

towards the rib cage where it houses the liver. This area is the sweet spot for a

body shot knockout. By throwing it at a 45° angle, it’s easier to target this area

especially if your opponent has a tight ‘Peek-a-Boo’ style guard.

Pivot Your Back Foot – Since the emphasis is on a forward and upwards

punching motion where body weight is focused on the lead foot, your rear foot

has to pivot in the direction of the punch to provide torque (along with your hips

and waist).

You cannot throw the lead hook to the body the same as you’d throw it to the head

primarily because the target is at a different angle.

Refine this punch into a devastating weapon and you’ll have an easier time keeping

strong pressure fighters off you as well as slowing down movers.

Lead Hook Variations

Watch the Video Here – https://vimeo.com/163773433/af7e000464

There are a few variations of the lead hook, most of which are made different by the use

of footwork and upper body movement, and some by the angle at which the punch is

thrown.

Check Hook – This is an advanced technique that allows you to hit the target

while getting out of the way of any return fire. It involves throwing the lead hook

as your opponent is moving in range, and then pivoting on your front foot (in the

same direction as the punch) while simultaneously swinging your backfoot to the

outside.

https://vimeo.com/163773433/af7e000464


Step Back Hook – This is similar to the check hook but instead of moving laterally

to avoid incoming punches, you take a step back while throwing the lead hook at

a forward moving target.

Pull Back Hook – While your upper body is slightly tilted forward, throw the lead

hook as normal but as you do, pull back your upper body so that more weight is

transfered to your rear foot (unlike the previous types of hooks, you don’t have to

move your foot positioning). This increases punching power and minimizes the

chances of getting hit back.

Hook Uppercut – Also known as a hookercut or 45, it’s a merge between a hook

and an uppercut, and it’s thrown at a 45° angle (exactly like the lead body shot

but to the head instead). To get more power on it, throw it from around waist

height which also makes it harder for your opponent to see it coming (see the

image illustrations here: orthodox: http://www.mightyfighter.com/wp-

content/uploads/Lead-Hook-Uppercut-Orthodox.jpg southpaw:

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Uppercut-

Southpaw.jpg).

Overhand Hook – This is a really difficult and unconventional type of lead hook to

throw. It’s most notably seen being performed by Gennady ‘GGG’ Golovkin. It’s

thrown as a looping shot targeted at the top side of the head (going over a high

guard defense). Because of the angle and minimal leverage you can get into the

punch, it’s difficult to muster up much power (see the image illustrations here:

orthodox: http://www.mightyfighter.com/wp-content/uploads/Lead-Overhand-

Hook-Orthodox.jpg southpaw: http://www.mightyfighter.com/wp-

content/uploads/Lead-Overhand-Hook-Southpaw.jpg).

Master the most basic lead hook before moving onto the more advanced variations

above.

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Uppercut-Orthodox.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Uppercut-Orthodox.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Uppercut-Southpaw.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Hook-Uppercut-Southpaw.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Overhand-Hook-Orthodox.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Overhand-Hook-Orthodox.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Overhand-Hook-Southpaw.jpg

http://www.mightyfighter.com/wp-content/uploads/Lead-Overhand-Hook-Southpaw.jpg


Practice them while shadowboxing (visualize your opponent), on the pads and in light

sparring. Only use them in a fight once you’re comfortable and confident in your

abilities.

THE OVERHAND Another punch commonly thrown by brawlers and pressure fighters is the overhand; a

looping punch thrown over the head and downwards onto one’s head or chin.

It’s a slightly awkward punch to throw and some boxers prefer to not to use it mainly

due to difficulty landing the punch and the risk of missing.

However, if you have a great overhand punch as an asset, it’ll become a prized weapon

because:

It can be thrown at short, mid and even long range.

It’s hard for opponents to see it coming as it comes from way back, out of one’s

line of vision.

Effective when timed and thrown over the jab of an opponent with the same

stance as yourself.

Please Note: It’s often difficult to land the overhand against an opponent with an

opposing stance (orthodox vs southpaw) because of the long distance. It’s better to use

straight punches and lead hooks in this situation.

Overhand Fundamentals

Since there are quite a few risks with throwing the overhand, it’s important that you

really get the basics down to a tee.


See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Overhand-Left.jpg

Watch the Video Here – https://vimeo.com/163773436/4929bf6f32

Throw Over Your Shoulder – The overhand is supposed to be thrown in a looping

motion over shoulder height (hence the name) so it ends up landing downwards

on the chin/head of your opponent.

Bend Your Elbow – When the punch leaves your hips, your elbow should be bent

at an angle of around 90-135° depending on how far your opponent is (the

further your opponent, the less bent your elbow will be). To get the most power

from the overhand, the ideal angle of your elbow should be between 90-110°.

Lean to the Outside – As you’re throwing the overhand, lean to the outside of

your lead foot in order to put more weight behind the punch and to avoid any

counters that might be coming at the same time.

http://www.mightyfighter.com/wp-content/uploads/Overhand-Left.jpg

https://vimeo.com/163773436/4929bf6f32


Transfer Weight to Front Foot – As you would do for a straight cross, transfer

your body weight from your back foot to your front foot.

Pivot Your Back Foot – Just like you would do for a straight cross, pivot your rear

foot to put more power into the punch.

Use Your Peripheral Vision – Your eyes should never leave your opponent. Even

when you’re leaning to one side, you should use your peripheral vision to watch

the target.

Avoid:-

Throwing From Too Far Out – If you’re too close to your opponent, it’ll be difficult

to land the overhand with any significant power though it can still work. However,

if you throw it from too far out, you’ll be overreaching which reduces power and

also leaves you off balance and open for counters.

Lean Too Far – You’re supposed to lean to the outside of your lead foot when

throwing the overhand but if you end up leaning too far, there’ll be an imbalance

of your body weight causing you to tilt too much to one side.

An overhand really is a “what you see is what you get” type of punch, meaning that

there’s no real variations to it.

The trick is to know when to throw it (especially timing it over the jab) and how to set it

up (with the jab to vitally measure distance).

THE REAR HOOK When you compare the overhand and the rear hook, they have many similarities. The

rear hook is only distinguished by the lower angle at which the punch is thrown.

“If you have a great overhand, chances are, you can throw a great

rear hook too; vice versa.”


This is because both punches come from the back and pretty much involve the same

body movement; but what advantages does the rear hook have over the overhand?

Reaches the target quicker due to the shorter distance the punch has to travel.

Better for throwing at shorter opponents since a lower target is easier to hit with

a rear hook instead of an overhand.

Having said that, the rear hook can also be a risky punch which is why fighters don’t

throw it very often. Because when you throw the rear hook, you’re in a more upright

position and therefore, more liable to get hit.

Also, the punch cannot cover much distance due to the upright body positioning

needed to get good leverage on it and the angle at which it’s thrown.

Rear Hook Fundamentals

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Rear-Hook-Southpaw.jpg

http://www.mightyfighter.com/wp-content/uploads/Rear-Hook-Southpaw.jpg


Watch the Video Here – https://vimeo.com/163773439/7c10446758

The rear hook shares many of the same fundamentals as the overhand, so it only

requires some small adjustments.

You must throw the rear hook at your own shoulder height or below.

Your elbow shouldn’t be pointed upwards nor downwards when throwing the rear

hook, but keep it aligned horiztonally.

Your torso should be stood upright rather than hunching forward or to the side.

THE LEAD UPPERCUT One of the most devastating punches to throw is also one of the riskiest because unlike

other punches where when thrown, your shoulder and free hand can guard both sides

of your chin, the uppercut leaves one side of your face completely open.

The lead and rear uppercut comes from down under to nail an opponent who often

doesn’t expect it. However, it has to be properly set up to disguise it. If you fail to do so,

your opponent may be able to spot it coming from a mile away.

The uppercut is such an effective weapon to use because:

Ideal to use when your opponent is close to mid range.

Effective against fighters who keep ducking low (especially if they have a bob and

weave style).

Often diffcult to see coming as it comes from way below one’s direct line of

vision.

Lead Uppercut Fundamentals

Because uppercuts leave you more open than other punches, it’s essential that you

follow the fundamentals to minimize that risk.

https://vimeo.com/163773439/7c10446758


See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Lead-Uppercut-Southpaw.jpg

Watch the Video Here – https://vimeo.com/163773434/222b4131b8

Keep Your Rear Hand Up – Always protect your chin with the back hand when

throwing a lead uppercut; otherwise you’re open to the lead hook.

Dip Your Head to the Outside – This gives you two benefits – more leverage in

the uppercut (which equals more power) and a better defensive position as your

head isn’t in the centre. Ideally, you should set yourself up into this position after

you’ve thrown a punch such as the straight or overhand (for real or as a feint)

because dipping your head independently is sometimes a bit too obvious.

Bend Your Elbow – Think of the lead uppercut as a lead hook aiming upwards

and just like the lead hook, in order to get maximum power you’d have to keep

your elbow bent at a 90° angle.

http://www.mightyfighter.com/wp-content/uploads/Lead-Uppercut-Southpaw.jpg

https://vimeo.com/163773434/222b4131b8


Throw From the Waist – In order to get the most power into your uppercut, it

must be thrown from the waist. This means that for that split second, your lead

hand will drop down from the chin area (where your lead hand should be

guarding) to your waist, and then launched upwards.

Rotate Your Body – As you’re throwing the lead uppercut, you need to rotate

your hips and waist at the same time in the direction of the punch to generate

more kinetic energy, resulting in hugely increased power.

Put Weight on Lead Foot – The lead uppercut requires you to put the majority of

your bodyweight onto your lead foot to maintain balance while delivering power.

Pivot Your Back Foot – Your front foot remains flat for stability while your back

foot pivots in the direction of the punch. This causes your front knee to also shift

into the punch though the position of your lead foot shouldn’t move.

Avoid:-

Throwing From Too Far Out – An uppercut, no matter if it’s the lead or rear, is

probably the riskiest punch to throw from long range. Not only is it extremely

difficult to land from far out, but it also leaves you more out-of-position and

exposed than any other punch. Just try to hit a target (or imagine one) with an

uppercut from long range and you’ll see how difficult it is.

Leading With an Uppercut (optional) – It’s dangerous to throw the uppercut

without setting it up with another punch first because it’s often an easy punch to

see coming. The only exceptions are if you’re on the inside where it’s safe to lead

with an uppercut or you’re throwing it as a well timed counterpunch.


Lead Pull Uppercut

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Lead-Pull-Uppercut-Southpaw.jpg

One variation of the lead uppercut is the pull back manoeuvre (much like the pull back

lead hook). This differs from the conventional uppercut in a few ways:

You must pull your upper body back as you’re throwing the lead uppercut,

leaving you in a better defensive position since your upper body is now further

away from your opponent.

The lead pull uppercut enforces you to follow through all the way and pull the

uppercut back with your body, as opposed to the conventional lead uppercut

where you don’t always have to drive through the target (which allows you to

follow up with a punch or defensive movement much easier).

http://www.mightyfighter.com/wp-content/uploads/Lead-Pull-Uppercut-Southpaw.jpg


THE REAR UPPERCUT Just as deadly as the lead uppercut but posing even more risk when throwing it, is the

rear uppercut.

Why does it pose more risk?

Because the punch is coming from the back, it may take longer to reach your

opponent depending on their distance. As a result, it’s easier for your opponent

to read it.

You’re wide open for the deadly lead hook (if your opponent has the same stance

as you).

There are some benefits the rear uppercut has over the lead:

More effective when your opponent is in close or mid range as there’s more

space to get more leverage into the punch.

It’s better as a counterpunch due to your body positioning and the fact that it’s a

quicker trigger to pull.


Rear Uppercut Fundamentals

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Rear-Uppercut-Southpaw.jpg

Watch the Video Here – https://vimeo.com/163773442/2d6ed06a27

Nearly all of the fundamentals for the lead uppercut also apply to the rear uppercut

except for one.

No Need to Dip Your Head – Your head remains in the centre while you’re

throwing the rear uppercut (unless you’re ducking under a punch). If you’re in the

correct stance where your body is positioned sideways slightly, your head will

naturally rotate with your hips and waist when the punch is thrown.

http://www.mightyfighter.com/wp-content/uploads/Rear-Uppercut-Southpaw.jpg

https://vimeo.com/163773442/2d6ed06a27


Side Lean Rear Uppercut

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Side-Lean-Rear-Uppercut-Southpaw.jpg

To minimize the risk of throwing the rear uppercut, lean your upper body to the outside

of your lead foot while you’re throwing the punch.

This technique does three things for you:

Allows you to follow through with the punch more naturally whilst being

defensively responsible.

Takes your head off the centre line

Sets up a powerful lead hook for you

If you opt for defense instead of offense, then you can just as easily bend your knees

and duck under any return fire after you’ve thrown the punch.

http://www.mightyfighter.com/wp-content/uploads/Side-Lean-Rear-Uppercut-Southpaw.jpg


Rear Uppercut Body Shot

See the southpaw illustration here: http://www.mightyfighter.com/wp-content/uploads/Rear-Uppercut-Body-Shot-Southpaw.jpg

Watch the Video Here – https://vimeo.com/163773443/d2964bd51c

The second most effective body shot (after the lead hook to the body) is the rear

uppercut to the solar plexus (or liver/stomach depending on your opponent’s body

positioning), an area full of radiating nerves that completely takes your breath away

when hit with a forceful enough impact.

It’s thrown like a conventional rear uppercut but to the body instead of the head. Ideally,

it’s best thrown as a counterpunch – ducking underneath a punch and then throwing

the body shot as your opponent’s body is exposed.

http://www.mightyfighter.com/wp-content/uploads/Rear-Uppercut-Body-Shot-Southpaw.jpg

https://vimeo.com/163773443/d2964bd51c


THROWING COMBINATIONS Keep your opponent guessing...

That’s one of the keys to landing a knockout punch, and one way of keeping your

opponent bewildered is by throwing combinations. This can be a sequence of 2 or more

punches in quick succession.

“While throwing combinations do not directly increase punching

power, they help to disguise it.”

What this quote means is that your most powerful punch is disguised amongst other

less powerful punches, so your opponent doesn’t know when and where to defend.

Beware however, as the more punches you throw, the longer you expose yourself to

counterpunches.

The topic of defense can be saved for another day, but for now, let’s get into some tips

on how to maximise your chances of delivering a knockout blow via a combination.

Stay Loose and Relaxed – Being tense and tight drains energy. Your muscles

need to be relaxed in order to throw quickly, fluidly and powerfully. This is why it’s

so important to warm up before a fight because the quicker your muscles warm

up, the more relaxed you’ll become.

Don’t Throw One Too Many – Keep your combinations to a minimal, particularly if

you don’t have fast hands. A relatively safe amount of punches to throw in a

combination is 2-4 punches; any more than that and you’re in an even more

dangerous territory.

Mix it Up – Don’t throw the same combinations over and over again because a

good fighter will read it and attempt to counterpunch you. Mix up your

combinations so that you’re always keeping your opponent guessing.


Keep Your Punches Short – The shorter your punches are, the quicker they’ll

reach the target. This means that you need to be in close or mid-range. Never

attempt to throw combinations at long range otherwise you’ll end up over

reaching and off balance.

Control Your Breathing – Don’t hold your breath while throwing a combination as

it tires you out so easily. You must breath out after each punch thrown. This is

why you hear some fighters make a noise after every punch they throw because

it helps them with their breathing (though it makes them more predictable).

Know What Punches Follow – Combination fluidity is not just about throwing

punches with the correct technique, it’s also about knowing exactly what to follow

up with after each punch. Each punch should be followed up with another that

allows you to rotate or pivot in a direction that feels natural, which is usually in the

opposite direction to the preceding punch. For example, you wouldn’t throw

multiple leads hooks to the head because they just don’t flow well together.

Work on Fast Twitch Muscles – Rapid and explosive body movements require

fast twitch muscle fibres, which can be refined by performing a series of

plyometric exercises (exerts maximum force in the shortest time possible) that

mimic the movements of specific punches (we’ll cover this later).

Control Your Power – Remember, not every punch you throw in a combination

has to have power. If they did, you’d be sacrificing speed, accuracy and balance.

The initial set of punches you throw are not meant to be thrown with full force, but

serves to set up your ‘finisher’ which should have the most leverage and power.

There are so many different combinations and methods of throwing them that can fill up

a book of its own. To give you a better understand of how to throw a combination, here

are some basic examples:

Jab > Straight > Lead Hook to Body or Head

1. Jab (measures distance + distracts opponent)

2. Straight (adequate power + positions you for the next punch)


3. Lead Hook to Body / Head (maximum power)

Jab > Straight > Lead Uppercut


2. Straight (adequate power + positions you for the next punch)

3. Lead Uppercut (maximum power + thrown in close-mid range)

Jab > Rear Uppercut > Lead Hook to Body or Head


2. Rear Uppercut (adequate power + thrown in close-mid range)

3. Lead Hook to Body / Head (maximum power)

Jab > Rear Uppercut to Head > Lead Uppercut


2. Rear Uppercut to the Head (adequate power + thrown in close-mid range)

3. Lead Uppercut (maximum power + thrown in close-mid range)

Watch the Video Here – https://vimeo.com/163725277/76806a2f52

You may have noticed, there are the same patterns in all these combinations.

1. The first punch is always a set up punch, though this doesn’t always have to be

the case. You can lead with a power punch if the timing and distance is right.

2. The second is a power punch doesn’t add full power but enough to make the

opponent wary (this typically applies to all punches in a combination preceding

the final punch). It also gets you into position for the next punch.

3. The final punch is thrown with maximum power since you should be in a position

that allows you to get the most leverage into it.

These set of characteristics are generally the same no matter what combination you

throw. Fundamentally flawed or unique talented fighters may alter them to their own

style, but sometimes at a great cost.

https://vimeo.com/163725277/76806a2f52


COUNTERPUNCHING SKILLS To turn defense into offense takes timing, precision and reflexes. That’s essentially what

counterpunching is all about. It’s a hard skill to master, but the rewards are exponential.

In this chapter, I’ll be going through various ways to counterpunch and how to improve

your overall counterpunching abilities.

“The element of surprise contributes massively towards creating a

knockout punch”

To counterpunch is to catch your opponent off-guard by creating an opportunity to

punch out of your opponent’s punch.

This of course, requires patience and a keen eye to detect patterns in your opponent’s

attack and predict what move they’re going to make next.

If you’re already thinking that’s not your style or counterpunching takes too much

thinking, these next few reasons should convince why you should learn how to

counterpunch effectively.

Catches Your Opponents Unexpectedly – The punches that do the most damage

are the ones you don’t see coming, even if you’re not a big puncher.

Doubles the Impact – A counterpuncher not only makes an opponent miss, but

often makes them fall, lunge or walk into punches, which doubles the impact of

the blow.

Fustrates Opponents – Imagine getting hit everytime you throw a miss a punch.

You’re probably going to be fustrated and more reluctant to throw a punch.

That’s what most people will feel like if they kept getting countered.

Conserves Energy – You’re able to dictate the pace of a fight if you can make

your opponent tentative to throw. This is a crucial if you have a low workrate or

you’re a thinker inside the ring.


Beats the Speedster – What do you do against someone who has twice your

handspeed? You either pressure the hell out of them until (if) they slow down, or

a better method would be to time them with precise counterpunches.

METHODS OF COUNTERPUNCHING The great thing about counterpunching is that there are so many different ways to do it;

from the simple to the outright difficult. Let’s start off with the easiest counterpunch and

work our way up (they will be rated from 1 to 3, with 3 being the most difficult).

Please Note: The following counters assume that you and your opponent are both of

the same stance, unless otherwise stated.

Block Counter (difficulty level – 1)

Watch the Video Here – https://vimeo.com/163724655/a29f5ab059

If you’ve boxed before, you would’ve blocked a punch before. That’s the very first

physical move to initiate the block counter – putting up your guard. But before that, you

must:

1. Mentally prepare for the punch and know what your opponent will throw to catch

their punch on your glove.

2. As soon as you feel the punch land on your glove (or elbow if it’s a side body

shot), you quickly throw your punch; ideally with the same hand you caught your

opponent’s punch with since their guard will be down on that side.

For example, let’s assume you and your opponent are both orthodox fighters. He

throws an overhand right so you’d catch it with your lead hand (the left), and then

immediately throw a left hook which will land to the right side of his face providing that

he’s within range.

https://vimeo.com/163724655/a29f5ab059


Duck Counter (difficulty level – 2)

Watch the Video Here – https://vimeo.com/163725328/51c44b5830

This type of counter requires good timing on the duck. The easiest punches to duck are

the overhand and hook since they’re looping punches that if missed, they take a small

fraction of more time to follow up or reset compared to straight punches.

1. Bend both your knees at an incoming punch. You may want to step in closer as

you bend down if you’re out of range. Keep your guard up, chin down and eyes

up – You shouldn’t be hunched over looking at the floor otherwise you won’t see

the target. Also, avoid bending down too much as it’ll take too long to come up

with a counterpunch.

2. Quickly come up with a lead hook or a straight (whichever side is more open)

after the punch swings by your head. Your opponent’s body should also be wide

open for a rear uppercut or hooks.

If you want to get a better angle on your lead hook counter, then as you duck, you can

slightly tilt your upper body to the outside of your lead foot.

Same-Time Counter (difficulty level – 2)

Watch the Video Here – https://vimeo.com/163773444/f07a4b62c6

One of the best and simplest counters to throw are same-time counters which basically

requires you to throw a punch at the same time or split seconds after your opponent

throws theirs. This gives your opponent no time to react to what’s coming at them.

1. Watch and prepare for what punch your opponent is going to throw.

2. As soon as you detect any upper body movement to indicate a punch, quickly

throw yours while simultaneously moving your head. Your punch should reach

the target while your opponent’s will miss.

Some effective same-time counters include:

https://vimeo.com/163725328/51c44b5830

https://vimeo.com/163773444/f07a4b62c6


Your overhand over their jab (orthodox vs orthodox)

Your straight vs their lead hook (orthodox vs orthodox) – Your head should be

moving away from their lead hook and end up to the left outside of your lead foot.

Your shoulder would also be protecting your chin.

Your lead hook vs their lead hook (orthodox vs orthodox) – Make sure your head

is positioned forward, a bit past or aligned with your front knee to bait your

opponent. You must then pull your head back as you’re throwing your lead hook.

Your straight parallel to their jab (orthodox vs southpaw) – Avoid the jab by

moving your head to the outside of your lead foot as you throw the straight.

The same-time counter requires perfect timing and is risky if you don’t move your head

but keep it stationary where your opponent will be aiming at, or drop your guard leaving

one side of your face exposed.

Step Back Counter (difficulty level – 2)

Watch the video here – https://vimeo.com/164479144/444b13ee98

This is the only counterpunch on my list that requires you to move your foot positioning.

You must gauge distances at two different points – before your opponent throws a

punch and after he has thrown the punch since both your positions would’ve changed.

1. Stay within range where your opponent can just about reach you if he were to

throw a straight.

2. As soon as he throws any power punch (anything except for a jab), step back

with your back foot while leaning your upper body back slightly (if necessary for

distance or balance, move your front foot back after), causing your opponent to

miss. He may even lunge or fall in, making himself more open.

3. You should now be in position to shoot a quick and short power punch

depending on where his head is after missing his punch.

https://vimeo.com/164479144/444b13ee98


The step back counter requires proper distance to work. Stepping back too far will

cause you to be off balance or out of range to land a counterpunch. You should step

back just enough to make your opponent miss.

Pull Counter (difficulty level – 3)

Watch the Video Here – https://vimeo.com/163725369/eef9472d96

The pull counter makes your opponent miss by inches by pulling your upper body back

and coming back with a counterpunch. It sounds and looks simple but is actually pretty

calculated.

1. Get within range where you’re just at the end of your opponent’s jab. Not too far

out, otherwise you’ll fall short and not too close as you’ll more liable to get hit by

short counters.

2. When your opponent throws a jab, pull your head back just enough for your

opponent to miss his jab.

3. Come back with a straight over his jab (it must always be a straight punch you

return fire with as it’s the quickest to reach the target from that position).

4. When the punch lands (or even if it doesn’t), duck after to avoid any return fire.

A few things to take note of when using the pull counter are:

Use it only when your opponent throws a single jab as it’s easier to predict and

less risky.

Don’t pull back too far because you’ll be off balance and it’ll take longer for you to

comeback with the counter.

Don’t keep your hands glued to your face as you pull back because it hinders

your speed on the pull back maneuver and counterpunch.

This counterpunch must be used sparingly otherwise you run the risk of becoming

predictable.

https://vimeo.com/163725369/eef9472d96


Slip Counter (difficulty level – 3)

Watch the Video Here – https://vimeo.com/163725379/218ae5e92b

What also appears to be a simple counterpunch is actually difficult to pull off in a real

fight. It follows the same principles as the pull counter but with more subtlety.

1. Get within range where you’re just at the end of your opponent’s jab.

2. When your opponent throws a jab, move your head to the outside of his jab. It’s

common to put your guard down as you perform the slip since it allows you to slip

and counter faster.

3. Come back with a straight over his jab.

4. Whether the punch lands or not, duck after to avoid any return fire.

Here are some important notes to keep in mind about the slip counter:

You can also slip to the inside of your opponent’s jab and counter with a lead

hook. However, you’ll be exposed you’re to your opponent’s rear hand and if your

opponent has his guard up, he’ll end up blocking the counter.

The jab is the easiest punch to slip. It’s also possible to slip the straight, but so

dangerous as it’s more powerful and often faster. Do not attempt to slip hooks,

uppercuts or overhands because they’re a lot harder or not possible at all.

Roll Counter (difficulty level – 3)

Watch the Video Here – https://vimeo.com/163725371/3b9199b764

In my opinion, the hardest counterpunch of them all is the roll counter (think of Floyd

Mayweather’s renowned shoulder roll technique). It’s incredibly risky because you have

to put yourself in harms way to pull it off but if you have good reflexes, it may come

naturally to you.

1. Start out in a normal stance and anticipate an incoming straight or overhand.

https://vimeo.com/163725379/218ae5e92b

https://vimeo.com/163725371/3b9199b764


2. When your opponent throws the punch, you drop your lead hand to guard across

your body and put your lead shoulder up to guard your chin. You then rotate your

upper body and lean back slightly away from the punch. All these movements

must occur simultaneously.

3. The punch should graze past your shoulder and your opponent should now be

open for a counter rear uppercut or straight.

Some important notes to keep in mind are:

You may end up getting hit around the top of your head when rolling. Of course,

the impact of your opponent’s punch is greatly reduced due to the roll.

If you time the roll maneuver wrong then you could be in serious trouble.

I wouldn’t recommend that you try this during a real fight until you’ve practiced it

many times over in training and become comfortable with it.

TIPS FOR SETTING UP THE COUNTERPUNCH The truth is, counterpunching is difficult.

Patience, timing, precision, reflexes and ring smarts must all align properly to be known

as a successful counterpuncher.

To help you get to that level (or as close as possible), here are some bona fied tips that

will surely guide you there.

Read Your Opponent Carefully – Spot patterns in your opponent’s actions. For

example, if you notice that your opponent is throwing his jab everytime after you

throw your jab, then feint with your jab. You know that your opponent is going to

automatically throw his jab and as soon as he does, you can use an appropriate

counterpunch technique.

Watch Your Opponent – Keep your eyes fixated to the centre of your opponent

(either their chest or head). This is a good area to help you spot the slightest of

movements from the shoulders which will indicate a punch being thrown.


Use Subtle Feints to Draw Your Opponent – It must look natural and believable.

Don’t make a feint looked like it’s forced, or your opponent is less likely to fall for

it. Also, don’t overdo the feints otherwise it’ll become too predictable.

Practice With a Partner – Rehearse the counterpunches with a partner before

trying them in a real fight. Practicing them on the pads, in sparring or even

mimicking them (no contact) will all help you.

It’s well known that counterpunchers are difficult and dangerous fighters. You may have

experienced it first hand. They always seem to remain one step ahead of you.

Learn how to counterpunch as well and you can turn the tables and you’ll become

troublesome for all sorts of fighters – brawlers, fighters with slower and faster hands

than you, short or tall fighters and more.

At the end of the day, a great counterpuncher can deliver knockouts with the slightest

of punches through the element of surprise and using an opponent’s momentum

against himself.


TOP 7 BEST WRIST AND HAND STRENGTHENING EXERCISES Naturally, hands are not designed for punching...

They’re fragile and can be easily damaged. Why else do you think boxers wrap their

hands over and over again with gauze and then wear padded gloves over them – it’s to

protect their wrist and hands, not to protect their opponent’s head.

Sometimes, not even gauze or gloves can prevent one’s hand from being fractured or

broken, especially in the case of a hard puncher.

Therefore, it’s vital that you condition your wrist and hands so you can hit hard

consistently without worrying about damaging them. Here are 7 exercises that will

prevent injuries by ensuring your wrists and hands are as solid as a rock.

1. Wall Punching

Watch a demonstration of it here – https://youtu.be/tX8mGt0K_JI?t=183

Punching a wall?

It may sound a bit silly at first, but the method behind it is to punch with only 1/4th of

your power. It’s a technique that has been used for centuries by China’s Shaolin Monks

to develop bone strength around the fist.

1. Find a solid flat wall about the same height as yourself.

2. Hang a large stack of newspapers in front of the wall (so it’s at least 1-2 inches

thick when pressed down) to absorb some of the impact.

3. Begin punching the wall gently and continuously with one hand, from about 10

inches away. You can increase the distance and power bit by bit when you see

improvement.

https://youtu.be/tX8mGt0K_JI?t=183


4. Switch hands and repeat. When the newspapers get worn out, change them

around.

Please Note: Never punch the wall too hard otherwise you risk long-term damage to

the nerves in your hands. Only use 1/4th of your full power or less.

The science behind this is that when you punch a solid object hard enough, tiny cracks

will appear in the bones of your knuckles. These cracks will get filled up with calcium

and over time, your bones will harden and become tougher.

Shaolin Monks usually perform this exercise 2 hours at a time non-stop. I don’t expect

you to match that (unless you really want to). Start off with 5 minutes, allow your hands

to heal, then increase to 10 minutes and so on.

2. Fists and Fingers Push Ups

Watch the video here – https://vimeo.com/164446060/6b7e0e2b36

You’ve most likely seen this before or may have even done it yourself. The fists and

fingers push ups are just regular push ups but performed with either the knuckles or a

set of fingers instead.

Fists Push Ups – This simpler than it sounds. All you need to do is to make fists with

both hands and perform a normal push up with them. Make sure that your knuckles lay

flat on the floor and your wrists are not bent.

Fingers Push Ups – This exercise is a lot more flexible since you can use how many

fingers you want to support yourself. It’s best to begin push ups with all your fingers and

then move down if you can. I wouldn’t recommend regularly doing them with just one

finger and thumb since there’s too much pressure and little support.

Aside from working out the usual areas that a regular push up does such as the chest,

shoulders and triceps, both these exercises also strengthens your wrists, forearms and

finger joints.

https://vimeo.com/164446060/6b7e0e2b36


If you’re finding it difficult to perform these on a hard floor, then try doing them on soft

carpet or on a folded towel for each hand.

3. Hand Grip Exercises

The two most common hand grips – whole hand strengtheners and individual fingers.

Another simple and common exercise to strengthen your fingers and forearms is to use

a device called the hand grip which is often used by musicians, weightlifters and

gymnasts.

It allows you to continuously squeeze and apply pressure to a lever type device, which

provides additional resistance.

Some other benefits include:

Increases your hand endurance

Improves dexterity (skill in performing tasks with the hands)

Simple to do this exercise whenever and wherever

Improves your ability to do everyday tasks such as carrying, typing, writing etc.


There are different types of hand grips – one’s that work on each individual finger, one’s

that work on the entire hand and forearm and rubber balls.

They’re all beneficial for a boxer if you want more flexibility and focus, then go for the

hand grip that targets each specific finger.

4. Rice or Sand Digging

Watch a demonstration of it here – https://www.youtube.com/watch?v=j26rnqGvtMk

This is another ancient martial arts technique that has found its way into a number of

MMA and boxing gyms.

1. Get a large tub of rice or sand (you can usually buy them at supermarkets,

wholesalers or DIY stores). Both will have the same effect.

2. Keep all your fingers together and straight, and begin digging your hands into the

rice/sand.

3. When bringing your hands back out, you can grab a handful of rice/sand in each

hand and squeeze, then release. You can also extend your fingers while they’re

inside the rice/sand and twist your hands. The whole point is to get resistance

from all angles.

4. Repeat this exercise over and over.

The more you do this exercise, the tougher your hands get because it builds calluses all

over your hands and toughens the skin. It’s also very therapeutic.

https://www.youtube.com/watch?v=j26rnqGvtMk


5. Thin Gloves on Heavy Bag

A good pair of gardening gloves are inexpensive, durable, comfortable and thin enough to use on a

heavy bag without damaging your hands (providing you punch only with moderate force).

This is a little tip that I picked up from the Ten Goosen’s Gym in Van Nuys. The likes of

Jesus Soto Karass, Jose Luis Castillo and Andre Berto all implemented this into their

training regime.

1. Get a pair of gardening gloves, which you can pick up for very cheap, and cut off

the fingertips. Alternatively, you can just use hand wraps on their own.

2. Proceed to punch the heavy bag but only using 2/3rd of your full power to prevent

damage to your hands. If you want to do hooks and uppercuts, then use the

same method on the double end bag.

You have to remember that if you wrap your hands and use 14 or 16 oz. heavy bag

gloves in training, yes they offer protection but in a real fight, you have to use smaller

gloves for possibly a prolonged period of time so the protection is no longer the same

as in training.


Also, using big gloves will surely condition your arms, but they won’t condition your

knuckles, but this exercise will.

6. Squeeze a Wet Towel

You probably do this everyday but not as an actual exercise. This daily action is actually

great for increasing strength in your forearms, wrists and fingers, and it’s particularly

beneficial for grip strength.

When you squeeze all the water out from a towel, make sure that you do twist as hard

as you can with both hands and repeat it over and over again for 5-10 minutes a day.

To make things even harder, increase the thickness of the towel by folding it over

several times (you may need a bigger towel).

7. Wrist Extensions and Curls

Watch the video here – https://vimeo.com/164446082/9d3c24b889

For a boxer, one of the main parts of the body that gets damaged the most is the wrist.

They’re delicate and easy to damage, not to mention very painful when damaged.

As recommended by Dr Levi Harrison, these last exercises is entirely focused on the

wrists so that it can withstand more impact while minimizing injuries.

Wrist Flexes – Straighten out your arms in front of you with all your fingertips

pointed forward. Proceed to flex your wrists down (fingertips pointing to the floor)

and back up to neutral position at a moderate pace. Do 2 sets of these for 30

seconds each.

Wrist Extension – These are exactly the same as wrist flexes, but instead of

flexing your wrists downwards, you flex them upwards so that your fingertips are

pointed towards the ceiling.

https://vimeo.com/164446082/9d3c24b889


The following exercise require a 5-10lb (2-4kg) dumbbell with a routine of 3 sets of 20

reps.

Lateral Wrist Extension

1. Get into a sitting position.

2. While holding the dumbbell in one hand, lean your elbow and forearm on your

thigh (your wrist and hand should be floating in front of your knee) so that the

weight is in a hammer curl position (vertically).

3. Bend your wrist down and back up into neutral position.

Seated Dumbbell Wrist Curl

This is similar to the lateral wrist extension but instead of having the weight in a hammer

curl position, you’d have it horizontally when curling the weight using just the wrist.

Make sure you curl the dumbbell all the way down and up so you really feel the inner

section of your forearm tensing.

Seated Dumbbell Reverse Wrist Curl

This is the same as the exercise above but instead of having your knuckles pointed

downwards when curling, it will now be facing upwards. You then proceed to curl the

dumbbell down then up, making sure that you never move your elbow positioning.


TOP 10 BEST PRECISION + TIMING EXERCISES You may have heard the phrase:

“Precision beats power and timing beats speed.”

In many cases it’s true, but what happens when you put all four attributes together?

You get an almost unstoppable force of nature. Someone who has fast hands, hits hard

and has the accuracy and timing to hit you when they want and where they want.

A lot of knockouts (especially one punch kos) are a result of someone getting hit in a

perfect spot at the perfect time (when they least expect it).

The focus in this chapter is to improve your precision and timing skills through exercises

that deal in hand-eye coordination so that you can produce knockouts more easily,

even without much power behind the punch.

The first 5 exercises are non-boxing based, meaning they can be applied to any

sport. These are simple yet effective and should be practiced everyday.

The last 5 exercises are standard boxing exercises which you should already be

doing. You should put more emphasis on these as they’re better for developing

your hand-to-hand combat skills, moreso than the popular heavy bag.

1. Coin Catch

Watch the demonstration here – https://vimeo.com/164570685/f4f597ac77

This is a fun exercise that you can do by yourself at home. The movement used in the

coin catch exercise is similar to parrying a punch, so it will help you in that respect as

well as the catch counter (catching a punch then immediately countering) since there

are two actions involved in this exercise.

https://vimeo.com/164570685/f4f597ac77


1. Put one of your arms out (keep it slightly bent) with your palm facing downwards

anywhere between the height of your stomach to your chest.

2. Place a coin on top of your hand just before where your knuckles are.

3. In that position, throw the coin upwards slightly and in try to catch it in one swift

movement with the same hand.

4. To make things more difficult, you can line 2 or 3 coins in a row from your fingers

to your wrist, and then repeat the process.

Both actions in this exercise requires you to use your fast twitch muscles particularly in

the wrist and forearm. As a result, you should have quicker, better timed and more

accurate punches when your opponent is in close range.

2. Coin Drop

See the above video

This is another exercise that involves a coin and also doesn’t require a lot of space. You

would need any partner to help you with this exercise.

1. Stand about two arm’s length directly opposite your partner.

2. Get your partner to hold and drop a coin from around your chest height.

3. Your aim is to catch the coin with one hand before it touches the ground.

This exercise is great for helping you find the target whenever your opponent bends at

the waist or drops his knees.


3. Elastic Head Ball

Here you see Artur Szpilka punching an orange ball that’s attached to the black band worn around

his head via an elastic cord. You can also attach it to the back of a snapback baseball cap.

Watch the demonstration here – https://www.youtube.com/watch?v=YURHoe_aQKM

The elastic head ball (not the official name) is a tennis ball or a soft bouncy ball that’s

attached to a head gear (snap back cap is fine) with an elastic cord.

As far as I know, it doesn’t seem like you can purchase this piece of equipment.

However, it took me about 10 minutes to make one, although it only lasted a few weeks

due to a weak cord used. There are plenty of tutorials on Youtube that show you how to

make one.

You must hit it with straight punches consistently and after every hit on target, the ball

accelerates and changes direction so your reactions must be very sharp to catch it.

This is great for improving your hand-eye coordination.

https://www.youtube.com/watch?v=YURHoe_aQKM


This training technique is becoming more popular among boxers so hopefully, a

company will manufacture the equipment and sell it.

4. Reaction Ball

A reaction ball is a cheap but effective piece

of equipment that bounces in different

directions when thrown against a hard

surface.

Many athletes in different sports that require

great hand-eye coordination such as tennis,

baseball and basketball implement the use

of a reaction ball in their training regime.

A reaction ball is a 6-sided small ball that bounces in unpredictable directions and will

help to improve your hand-eye coordination, reaction, reflexes and quickness of your

hands and feet.

There are a variety of different exercises that you can do with this handy piece of

equipment, but you would need somewhere spacious. These include:

Drop & Catch – Drop the ball starting from around waist height, let it bounce

once then catch it. Gradually increase the height as you improve.

Ball Toss – From a split stance (a runner’s stance), throw the ball high up (around

2-3 metres), allow the ball to bounce once and then try to catch it.

Wall Toss – Stand about 8-10 feet away from a solid wall. Throw the ball

underhand against the wall, let it bounce once and then try to catch it using

either one or both hands.


The best starting position for the drop & catch and wall toss is the athletic stance. You

have to stand with your legs apart (just a bit further than shoulder length), hips back,

knees bent and feet inline horizontally.

A reaction ball is inexpensive and widely available online and in sports stores, so it’s

well worth the investment.

5. Tennis Ball Drills

You’ll be surprised about the amount of drills you can do with just a tennis ball. They’re

especially useful for athletes that require exceptional hand-eye coordination such as

basketball, NFL players and baseball players among others.

The premise of tennis ball drills is to catch the ball after bouncing off wall or floor, or

when it’s thrown to you. You can do this by yourself but it’s always going to be more fun

and responsive with a partner.

Some simple yet effective drills you can do with a partner is to:

Stand around 2-3 metres apart and throw the ball to each other and catch it with

only one hand. After a while, you want to gradually increase the speed of the ball.

Make sure that the ball is thrown in different directions so you can both move

side-to-side.

Stand facing towards a wall around 1-3 metres away with your partner standing

behind you. They must throw the ball so it bounces off the wall in front of you,

and you must catch it with one hand, return it then repeat. You can also do this

exercise by yourself but with less effectiveness as you are always in control of

where the ball goes.

When you relate tennis ball drills to boxing and how it helps, just imagine that your

opponent’s head is the tennis ball. In the case of a defensive minded boxer, their head

will be moving a lot.


Therefore, your ability to be able to catch a fast moving tennis ball quickly mirrors the

ability to punch your opponent’s head just as quick.

6. Double End Bag

Chris Algieri gives an excellent demo here – https://www.youtube.com/watch?v=ukAklRweIvs

The double end bag should be mandatory equipment within your training regime. It’s

basically a round air filled bag that’s suspended in the air by elastic ropes above and

below it. The bag itself can come in different sizes to cater to fighters who want to work

more on speed or strength.

Punching this bag makes it bounce back and forth and the harder you hit it, the faster it

bounces around. The idea is to catch the moving ball with single punches and

combinations accurately and cleanly.

The double end bag allows you to work on your punch coordination, timing and

reflexes. The aim is speed, accuracy and timing, not power. If you’re new to this, it will

take a while to get used to.

https://www.youtube.com/watch?v=ukAklRweIvs


Focus on your straight shots in ones and twos, then once you get used to it, aim for

three or four punches in a row. You can implement short hooks and uppercuts into your

punch selection too.

There is also the double double end bag which helps you with body shots as well as

head shots. However, for rapid reflexes you want to work on the single double end bag

as it bounces back and forth at a faster pace.

7. Speed Bag

Amir Khan gives a demo – https://www.youtube.com/watch?v=vmF7dSPyQe4

The speed bag is a round air filled bag, much like the double end bag, that’s suspended

in the air by a wooden round wooden board, which is what the bag bounces back and

forth on.

A speed bag is similar to the double end bag in the sense that it’s all about precision,

rhythm and timing instead of power; but what makes the speed bag different is that:

https://www.youtube.com/watch?v=vmF7dSPyQe4


It’s typically punched from the front with the outside of the fist over and over

again in a circular motion while switching hands.

It’s also possible to add creativity and switch up the rhythm by using the front of

the front of the fists and hitting the speed bag from the sides or back.

Also comes in different sizes; heavier bags are better for strength and endurance

while lighter bags are better suited for hand speed, timing and coordination.

Develops hand speed as your hands need to move at a rapid pace to maintain

the rhythm of the speed bag.

An underrated benefit of the speed bag is that it helps you to keep your hands up

by improve endurance of your arms.

In the end, the benefits of a speed bag serves to develop your hand-eye coordination so

that you can register the target in your mind quicker and hit the target instinctively.

8. Pad Work

Watch Anthony Joshua on the pads with his trainer Tony Sims –

https://youtu.be/XdUdeL-cJ6Q?t=21

Proper pad work drills from a good pad man are more effective than all other forms of

bag work. Aside from sparring, it’s the closest type of training you’re going to get that

mimics a real fight.

The repititions of the drills you perform throughout your pad work promotes muscle

memory – an action (in a boxer’s case, a punch or defensive maneuver) that you end

up performing without conscious effort since you do it so often.

This is important for precision and timing because it teaches you to naturally react to

whatever your opponent does. If he throws a lead hook, you’ll block it and and return

your own hook at the right time. Those actions can be emulated through pad work drills.

https://youtu.be/XdUdeL-cJ6Q?t=21


The great thing about doing pad work is that it’s flexible. If you want, you can work on

speed, defense, counterpunching, foot movement and you can choose to punch

however hard you want.

Your trainer should catch your punches with just enough resistance to allow you to

punch through the target without it feeling too hard (like a heavy bag) or too light (like a

double end bag).

9. Foam Sticks

The VSL HITSTIX is an improved version of a pair of foam sticks. However, they both follow the

same concept which is to provide a less strenuous alternative to the classic boxing mitts.

Foam sticks, also known as hit sticks or precision sticks, are a pair of long padded

sticks that some trainers use in a similar way to pads/mitts, not as a replacement, but

as an addition.

They have a few advantages over regular mitts:

They’re easier for trainers to maneuver as they’re lighter, faster and have a

further reach.


As a result of its lightweight design and how foam sticks are used, they add less

pressure on the hands for both the trainer and the student.

They help you with hand-eye coordination for mid and long range distances as

opposed to pads which are better suited to close to mid range.

Punches can come from all angles, and foam sticks are great for improving your

peripheral vision reflexes.

The weight of the foam sticks combined with the lack of resistance behind them when

compared to holding the pads, means that there should be less emphasis on power and

more on defensive maneuvers, punch precision, timing and reflexes.

10. Sparring

There’s no better type of training to prepare you for a real fight than actually being in the

ring fighting. While you and your sparring partner shouldn’t be trying to seriously hurt

each other, you’ll be putting into practice what you’ve learned from all the

aforementioned exercises.

There’s no more simulation because both of you won’t know what the other person is

going to do. This allows you to work on real life:

Defensive maneuvers

Counterpunching abilities

Setting up punches

Precision punching

Timing of your punches

It’s a good idea to spar with different styles and different partners as each person will

come with a different set of skills and rhythms for you to try and figure out.

Remember, you’re not trying to see how hard you can punch your sparring partner;

you’re basically trying to hit accurately and not be hit back.


Please Note: It’s important that you and your sparring partner both agree on light

sparring before getting in the ring so you can both learn. If they break this agreement

then you should stop sparring with them particularly if you’re inexperienced. Some

gyms promote ‘wars’ in sparring but they can shed years off a fighter’s career and

doesn’t develop them in the right way.


TOP 5 BEST BALANCING EXERCISES When you’re watching the best boxers perform in the ring, you may notice that most of

the time, they’re never off balance when throwing a punch or defending against one.

Balance and stability is the foundation of strength and power, and the fundamental

boxing stance prepares you for that but it doesn’t improve upon that.

What does however, are the following exercises that will help you maintain that centre

of gravity that’s vital for keeping your entire body balanced.

1. Shadowboxing on Balance Trainer

The balance trainer is a common gym equipment that can be used on any side and for many

different exercises. A balance trainer activates muscle groups that wouldn’t normally be used

because you have to perform an exercise while maintaining balance at the same time.

Time: 3 x 3 minute rounds or more.


Balance trainers (aka. balance boards) are normally round boards with a semi-circle

inflated ball on top, though their design and construction can vary.

You’ve most probably seen them in the gym before as they’re commonly used for all

types of exercises. When we apply the balance trainer to boxing, a boxer can benefit

from it immensly through a variety of exercises, including some on this list.

One of the best and most simple boxing exercises you can do to improve balance is to

shadowbox on a balance trainer (stand on its flat side). It’ll rock around in all directions

but you must try to keep it steady. By doing so, you’re working all the muscle groups

within your lower body and core while improving your balance in a stationary position.

2. Single Leg Balance

Watch the Video Here – https://vimeo.com/164508691/6c22a53c09

Time: 3 x 1 minute on each leg.

Even though a rule in boxing is to always keep both feet on the ground when you’re

throwing a punch or standing in a static position, the reality is there will be times when

you have to punch and move, often spontaneously, which causes you to be balanced

on one leg for a very brief period of time.

The single leg balance is a simple exercise that helps you in these situations.

1. Begin by standing on your left leg with hands by your side. Your right foot should

be elevated off the ground in front, no higher than your knee.

2. With the right foot that’s lifted, tap the ground in front of you with your toes.

3. Return to the original position, and repeat step 2 again but to the side instead,

and then behind you.

Once you’re fully accustomed to this exercise, you can do a more advanced version

which requires you to perform steps 2 and 3 without touching the ground with your toes

but keeping them elevated above the ground instead.

https://vimeo.com/164508691/6c22a53c09


3. Dynamic Single Leg Balance

Shown in the video link for single leg balance.

Time: 3 x 1 minute on each leg.

This exercise builds upon the single leg balance above by adding a dynamic movement

which mirrors a boxing footwork scenario better.

1. Begin by standing on your left leg with hands by your side. Your right foot should

be elevated off the ground in front, no higher than your knee.

2. Take a big step forward with the right foot that’s lifted and balance on that foot

while your left foot should now be elevated off the ground.

3. Perform step 2 in reverse so that you’re taking a step back (to the original

starting position) with the left foot that’s lifted and balance on it, while your right

foot will then be elevated.

4. Repeat these steps to your left side, right side, behind and front again.

Bear in mind that at in this and the above exercise, you’re always balancing on one foot

and never both at the same time.

You can increase difficulty by holding on to hand weights (0.5 to 2kg / 1 to 4.5 lbs)

either by your side or at chest height.

4. Single Leg Pistol Squats

Watch the Video Here – https://vimeo.com/164508692/7a71964142

Sets / Reps: 3 x 10 reps on each leg or more.

When you’re performing an exercise that just focuses on one leg, it requires a lot more

effort to maintain form as you cannot rely on the momentum that both legs can provide.

https://vimeo.com/164508692/7a71964142


In the case of ordinary squats, they’re pretty easy to do for most people, but take one

leg away and you now have to focus on balance and coordination as well as form.

These added elements will end up strengthening your leg and core muscles even more.

To perform a single leg pistol squat:

1. Begin by standing on your left leg while keeping your right foot elevated in front.

Your right leg should be straight.

2. Slowly lower yourself by bending your left leg while making sure your right leg

remains straight and elevated from the ground. Your hips will automatically push

back as you bend your knee. Your end position should be – right leg straightened

out almost completely horizontal with your buttocks almost touching the ground.

3. Slowly raise yourself back into the starting position and repeat.

Though this exercise may look easy at first glance, it’s actually quite difficult if your legs

are not strong, taking into account that you may not be used to squatting on one leg.

There are two ways that you can make this exercise easier to progress from:

If you find yourself not being able to get down very low, then lower yourself half

way or a third of the way, so you’re just dipping down slightly. You can slowly

work your way lower and lower after a few sessions.

The second way is to use a wall to help maintain your balance. You’re not leaning

on the wall, but simply touching it to make sure you don’t fall over. You can also

hold onto a pair of suspension training ropes such as the TRX, but make sure

that you’re only using them to maintain balance and not to lower yourself.

5. Lunges

Watch the Video Here – https://vimeo.com/164446064/761ff4e958

Sets / Reps: 3 x 20 reps on each leg or more.

https://vimeo.com/164446064/761ff4e958


Lunges...they’re nothing new to the fitness world but they’re proven to be effective.

Now, you might be thinking “how does this exercise help improve balance in a boxing

sense?”

When you look at the movement of a front lunge, it’s almost identical to the movement

of a throwing a straight/cross. You must never have too much weight on your front foot

nor your back foot. It must be 50/50 or as close to it as possible.

Most of your weight is in your lower body and lunges serves to help you distribute that

weight evenly so that you’re never off balance.

There are so many varieties of lunges but we’re going to look at two that are the most

beneficial for your balance.

Front Lunge

The starting point of all lunge exercises is the front lunge which works your quads,

hamstrings, calves, hips and glutes.

It involves taking one big step forward with one foot and bending both your knees at a

90° angle. Your rear knee will be close to touching the floor while your front knee never

bends past your front foot.

Your arms can be down by your sides or they can alternate with your steps (like as if

you’re running), which helps with coordination between your arms and legs.

To make this exercise a bit more challenging you can:

Hold hand weights down by each side (0.5 to 2kg / 1 to 4.5 lbs).

Perform lunges onto a balance trainer (your lead foot would step onto the inflated

side and then back down).

Side Lunge

The side lunge works the same muscles as the front lunge, but involves lateral

movement instead.


Where front lunges helps with balance for straight punches, side lunges helps with

punches coming from the side such as hooks and overhands.

To perform a proper side lunge, you start by:

1. Standing upright with both feet together and hands on your hips.

2. Take one big step to either side, bend the knee of the leg that’s making the step,

while keeping the other leg straight.

3. Come back up to the starting position and repeat. Make sure you do the same

with your other leg too.

To improve your core balance for this exercise, when you come back up to the starting

position (step 3), stand on one leg, which will be the leg that’s not doing the lunge.

Tips for Good Balance in Boxing

In order to avoid making critical mistakes in boxing, you must understand what leads to

those mistakes. More often than not, it boils down to balance and body positioning.

Here are some tips on how to be conscious of both when you’re in the ring.

Never Lunge In – If your opponent is out of range, the answer is not to lunge your

body forward to get closer. This results in one or both of your feet being off the

ground which is breaks the rules of good balance.

Never Overreach – Making a punch stretch further than intended causes the

upper body to lean too far into a certain direction while your feet still remains in

the same position. This imbalance in weight will cause you tip over, just like a

crane would tip over if it exceeds its lifting limit.

Never Lean Too Far in Any Direction – Even when you’re slipping punches or

bobbing and weaving, you should always move just enough to get out of the way

of a punch.

Never Square Up Your Feet – Your feet should always be a specific distance

away from each other for good stability. As your feet come closer and closer


together, you’re more prone to be pushed over easier since your back or front

leg won’t be in an ideal position to support your body from tipping over.

Maintain Centre of Gravity – Imagine a stick running through the centre of your

body. This is where most of your body weight should be focused in order to

maintain good balance. That’s why if too much body weight is shifted to either

direction, your body tends to tip over.


TOP 10 BEST EXPLOSIVE EXERCISES TO DEVELOP PUNCHING POWER

Do not fall into the trap of thinking that lifting heavier weights will improve your punching

power. It’s actually quite the opposite since increasing muscle mass is often detrimental

to your speed.

In this chapter, we’ll focus on exercises that will improve your explosive strength and

power so that you can go from 0 to 100 in the shortest space of time, exactly like when

you throw a power punch; you begin relaxed and then you suddenly explode by

instructing your entire body to direct energy towards a powerful punch.

The following exercises are simple but the speed and explosive repititions are what

makes them tough but effective. This type of training is the difference between an

athlete perfoming at 94% and 96%. The percentage is so small but the changes are

drastic and noticeable.

Most of them will require some sort of common equipment that you’ll find at your local

gym or that you can easily purchase inexpensively. I recommend you to watch the

demo videos to get a better idea of how these exercises are performed.

Please Note: It’s important to perform these exercises at 90% or more so you can

maintain proper form and technique in order to get the most benefits. If you feel you’re

muscles are getting weak and you’re not able to perform at a high level, you should

have a rest and do less repititions.


1. Single Arm Medicine Ball Throw

Sets / Reps: 3 x 10 reps on each arm or more.

This exercise requires a medicine ball; it’s weight depends on your size and weight but

it’s usually safe to start with a 4 or 6kg ball.

There are different types of medicine balls that come on various weights. Each type is better suited

for different exercises. Some are larger, some are softer, some are more bouncy etc.

The single arm throw mimics the action of throwing a straight punch so you must

maintain the same form and technique as if you were throwing that punch.

1. Stand opposite your partner with your lead foot in front. Using your backhand,

throw the ball overhand towards your partner’s head level, in the direction of your

partner’s back hand. Make sure that you squat down slightly and rotate your hips

and torso as you rise up to throw the ball. This improves the torque and

explosiveness of the action.

2. Make sure that you both have your back hand raised high ready to catch the ball.

Start slow at first, and once you’re both comfortable, you can gradually increase

the pace.

If you don’t have a partner for this exercise, then you can simply throw the medicine ball

against a wall or even a heavy bag.


2. Medicine Ball Push Up

Watch the Video Here – https://vimeo.com/164446076/7b35953c31

Sets / Reps: 3 x 10 reps or more.

There are two different types of medicine ball push ups I want to go through. They differ

from an ordinary push up because there’s the added explosive action of actually having

to push yourself off the ground.

As a result, it not only tones and strengthens your upper body, but it’ll enhance the

snapping motion of your punches.

For this exercise, the weight of the medicine ball doesn’t matter but you may want one

that has a bigger surface to put your hands on and one that doesn’t roll around.

Single Arm Alternating

1. Begin in a push up position with your left hand on the medicine ball and the other

on the ground.

2. Go down as far as you can and in one explosive action, push yourself high off the

ground while switching sides so that your right hand lands on the medicine ball.

3. Repeat again while constantly alternating hands on the medicine ball.

This is an advanced exercise that requires a lot of upper body strength, so if you’re

finding it difficult to perform, you can practice pushing yourself up off the ground without

alternating hands.

Dynamic Close Grip

1. Begin in a push up position with both hands holding onto the medicine ball.

2. Drop both your hands down to the ground at the same time so that they end up

at each side of the ball.

3. Spring your hands back up to the starting position and repeat.

https://vimeo.com/164446076/7b35953c31


This type of medicine ball push up is easier to perform than the one above because the

movements are shorter and quicker, so you may want to start here instead.

3. Overhead Medicine Ball Slam

Watch the Video Here – https://vimeo.com/164446078/84fe4d6c7a

Sets / Reps: 3 x 10 on each side or more.

One of the more common exercises you’ll see fighters fighters do is the overhead

medicine ball slam. This is because the dynamics of it produces a single explosive

action that strengthens your entire core which plays a major role in the rotation and

release of power.

There are two types of slam we’re going to go through, the second of which involves

body rotation.

The weight of the medicine ball depends on your comfortability but avoid using one

that’s too heavy as you’ll end up relying less on your body and more on gravity due to

the downward action. Also, it’s advisable to use a soft medicine ball as there’s less

bounce back.

Front Overhead Slam

1. Get in an athletic stance and hold the medicine ball in front of you with both

hands.

2. Raise the medicine ball above your head and then launch it down towards the

ground in front of you as hard as you can. As you do that, you should be squat

down slightly and contract your abs as you throw.

3. Pick it back up and repeat.

Side Overhead Slam

1. Get in an athletic stance and hold the medicine ball in front of you with both

hands.

https://vimeo.com/164446078/84fe4d6c7a


2. Raise the medicine ball above your head, rotate your hips and torso 90° to either

side and slam the ball to the ground as hard as you can. This should all be done

in one smooth movement.

3. Pick the ball up, rotate to the other side and slam.

4. Continue repeating the slams from side to side.

The side overhead slam concentrates on rotational explosiveness which plays a vital

role in one’s punching power. It also tones and strengthens your oblique muscles.

4. Kettlebell Swing

Watch the Video Here – https://vimeo.com/164446067/ebf51b08fa

Sets / Reps: 3 x 10 reps or more

Kettlebell or Dumbbell swings consists of low and high swings. It works your lower back,

shoulder and forearm muscles.

The explosive movement of swinging upwards mimics the action of bending down (as if

you were ducking) and then coming back up with a hook or an uppercut.

Firstly, select a light weight to start with before moving onto a heavier weight.

1. Position the kettlebell in front of you. Spread your legs apart slightly, squat down

and grab the handle of the kettlebell with both hands.

2. Make sure that you have a tight grip, then swing the kettlebell upwards to chest

or face level while keeping your legs, arms and back straight as you come up.

3. Allow the kettlebell to fall downwards in between your legs while you bend your

knees and back. Your forearms should touch your inner thighs on its return.

Once you’re used to the low swing, you can perform a high swing which requires you to

perform the exact same technique but instead, swing the kettlebell above your head.

https://vimeo.com/164446067/ebf51b08fa


Kettlebell Swing Forward Step

You can also incorporate another dynamic movement in this exercise by taking a step

forward with both feet (one after the other) as you’re swinging the kettlebell upwards.

In boxing terms, this added element improves your ability to move and punch rather

than punching while in a stationary position.

5. Kettlebell Clean

Watch the correct technique here – https://www.youtube.com/watch?v=cPYfiwpUeSE

Sets / Reps: 3 x 10 on each arm or more.

While the kettlebell swing is a great exercise for driving horizontal force, the kettlebell

clean teaches your body to steer in other directions with force as well as improving your

posterior chain, speed and power.

The movement is similar to the kettlebell swing but you’ll be using one arm instead, and

swinging upwards to one side instead of in the centre. This isolation makes this exercise

more difficult.

1. Position the kettlebell in front of you. Spread your legs apart slightly, squat down

and grab the handle of the kettlebell with one hand.

2. Swing the kettlebell upwards while thrusting your hips forward at the same time.

3. Bring the kettlebell towards your chest level by curling your arm. The driving

force of the slight wrist rotation and arm curl should allow the kettlebell to end up

resting on your outer forearm.

4. Allow the kettlebell to drop down and return to the starting position, then repeat.

A lot of people find this exercise difficult particularly the last section of getting the

kettlebell to rest on the arm (known as the “clean”). To help with this, you should first

perform one arm swings (steps 1 and 2) over and over again until you get used to the

movement, then try the clean occasionally in between the swings.

https://www.youtube.com/watch?v=cPYfiwpUeSE


6. Kettlebell Around The World

Watch the Video Here – https://vimeo.com/164446065/625f432530

Sets / Reps: 3 x 10 on each side or more

There are a few variations of the kettlebell around the world exercise, but we’re going to

focus on one that is the most beneficial to improving body rotation. It involves high side-

to-side swings of the kettlebell.

1. Begin in an athletic stance and hold the kettlebell with both hands letting it hang

down between your legs.

2. In one movement, rotate your hips and torso 90° to either side, swing the

kettlebell high above your head and pivot your feet in the same direction.

3. Allow the kettlebell to drop down with momentum and then swing it to the other

side, all while rotating your body and pivoting your feet in the same direction.

Do not lean forward to any one side as your body is supposed to stay in the centre at all

times. The whole mechanism of this exercise is based upon the rotation of your hips

and torso which does most of the work.

The movement of this exercise mimics the same movement as a rear uppercut as it’s

your rear arm that does the most swinging since it starts from further back.

7. Alternating Single Arm Pulls

Watch the Video Here – https://vimeo.com/164446056/4c3e9f1eca

Sets / Reps: 3 x 20 seconds

Resistance bands are superb pieces of equipment as they’re inexpensive, mobile and

so versatile with the amount of exercises you can do with them.

https://vimeo.com/164446065/625f432530

https://vimeo.com/164446056/4c3e9f1eca


You can perform this exercise with just a single resistance band (start of with light

resistance). The alternating single arm pulls targets your upper body, particularly the

biceps, chest and shoulders.

1. Find a stable post or support that you can wrap the resistance band around.

2. Grab both ends of the resistance band with each hand and pull it back so that

the band is highly tense.

3. From an athletic position, proceed to release the resistance band with one hand

while pulling with the other and then alternate hands as fast as possible. It should

look like you’re throwing continuous straight punches.

The rapid retraction movements are perfect for developing your fast twitch muscles to

make punches that requires a certain degree of pulling back the shoulder (e.g.

overhands, hooks, uppercuts) a lot more explosive.

8. Alternating Single Arm Pushes

Watch the Video Here – https://vimeo.com/164446059/baccda8bb0

Sets / Reps: 3 x 20 seconds

This exercise is the exact same concept as the alternating single arm pulls, but this time

the resistance is in the push instead of the pull.

This means that it’s more geared towards the development of fast twitch muscles for

delivering explosive straight punches.

It can be performed anywhere as you don’t need anything other than a resistance band.

1. Wrap the resistance band around your lower back and grab each end of it with

each hand.

2. Stretch the band out in front of you at chest height and proceed to throw

alternating straight punches as fast as you can.

https://vimeo.com/164446059/baccda8bb0


If you want more resistance, you can wrap the resistance band around a stable post

and stretch it out until you reach the amount of tension you want. Just make sure you

have a good quality resistance band as cheap versions can easily snap.

9. Side Rotational Pulls

Watch the Video Here – https://vimeo.com/164446080/dcb597ba4d

Sets / Reps: 3 x 20 reps on each side or more.

Every punch in the book involves body rotation and the more torque you can gain, the

more explosive your punches will be. Side rotational pulls are designed to improve the

rotation movement of your hips and torso, exactly like how you’d throw a hook.

The most convenient method of performing this exercise is with a resistance band.

1. Tie the resistance band around a stable post or support at around your standing

waist height.

2. Grab the end of the resistance band with both hands locked together (as if you’re

praying) and hold just below chest level. Get in a boxing stance and position

yourself so that either shoulder is facing the post.

3. Pull the resistance band away from the post by rotating your torso and hips

around 90°. Your arms do not do any pulling. They’re just responsible for holding

the resistance band.

4. Perform this exercise with both left and right leg forward (orthodox and southpaw

stances) with the resistance coming from the same direction.

5. Switch sides so that you’re pulling the resistance band from your other side.

You can also perform this exercise with a cable fly machine which allows you to adjust

the amount of weight.

https://vimeo.com/164446080/dcb597ba4d


10. Wood Chopper Oblique Twists

Scott Herman demonstrates it here – https://www.youtube.com/watch?v=pAplQXk3dkU

Sets / Reps: 3 x 10 reps on each side or more.

This exercise is ideal for strengthening your obliques but more importantly, it’s great for

improving your rotational explosiveness especially for uppercuts and the 45 hook (a

hook thrown at a 45° angle).

It would be ideal to perform this exercise on a cable fly machine but a resistance band

is also a convenient alternative.

1. Tie the resistance band around a post or support at around your hip level.

2. Grab the end of the resistance band with both hands and interlock your fingers.

Take a big step back so that you feel some resistance.

3. Stand with your feet parallel and shoulder facing the post. Pivot your feet away

from the post and look in the same direction as where your feet are pointed at all

times. At this point, your torso should be twisted with your arms cocked back

from the resistance (it should look like you’re about to swing a baseball bat).

4. Pull the band to the other side of your body by rotating your hips and torso while

keeping your arms straight, breathing out as you do this.

5. Rotate back to your original position and repeat.

It helps to stand with your shoulder facing the post diagonally otherwise the resistance

band will be hitting your body too much, so you want to position yourself where there’s

less obstruction by the band.

https://www.youtube.com/watch?v=pAplQXk3dkU


CONCLUSION It doesn’t happen overnight...

Bruce Lee once said:

"I fear not the man who has practiced 10000 kicks once,

but I fear the man who has practiced one kick 10000 times."

Increased punching power comes from practicing the same punches and same

explosive exercises over and over again. Every section in this guide is vital to improving

one’s punching power and it all starts from having the correct technique.

There are underrated aspects of punching power such as precision, timing and

counterpunching ability; probably because those elements are mainly gauged by your

own mind and a lot harder to implement in a real fight situation whereas technique can

be assessed visually and physically.

This is the reason why certain sections are dedicated to improvement on these non-

physical elements and when you continue doing the appropriate exercises, throwing a

precise and well timed punch should become second nature to you. To add to that, you

also need explosive speed and strength which equals power. That can only be attained

and refined by doing explosive exercises that mirrors the movement of a punch.

By now, I hope you understand why and how all the different elements within this guide

contribute to the development of punching power. If there are some unanswered

questions lingering in your head, you can drop me an email at [email protected].

All the best in your journey to becoming a great puncher,

Samuel Ha, Founder

MightyFighter.com

mailto:[email protected]

Page 1...While some will argue that it’s true, it’s only half the truth. The other half is that...

Documents

Transcript of Page 1...While some will argue that it’s true, it’s only half the truth. The other half is that...