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Trying to develop a stronger, more efficient punch.

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Old 09-09-2009, 09:55 AM   #1
john917v
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Default Trying to develop a stronger, more efficient punch.

Because of my job (bouncer) I have started working on improving my defense skills. I have started practicing boxing by myself at my gym. I've learned to keep my wrist as straight as possible, and close my striking hand tightly to avoid injury. What should I do to strengthen my punch? I've heard clap-pushups are good. While doing bench press, I already lower the weight slowly, then try to press the weight hard and fast.

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Old 09-09-2009, 10:02 AM   #2
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Punching is all about velocity and the force you can apply at that velocity. You want to be somewhere in between the force of a heavy bench (very low velocity, high force) and the speed of light jab (high velocity, low force).

For max damage and wrist strength you should aim to make contact with the knuckles of the index and middle finger. And keep a tight fist. The tighter the better and believe it or not but a strong crushing grip will increase the damage of that fist.

For a bouncer a punch is important, but I would say that wrestling, judo, jiu jitsu is up there too. You don't necessarily have to punch someone hard, or punch at all, to subdue and/or fuck them up.

Look into some of the systema fighting by Vladimir Vasiliev. That guy can destroy you in ways you can't even imagine. Alot of it is close quarters, multiple attackers, attackers with weapons, and just about all the time you appear to be at a disadvantage against them. I have 2 of his dvd's and I've watched them about 12 times each!

Last edited by Kane; 09-09-2009 at 10:37 AM..

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Old 09-09-2009, 10:16 AM   #3
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nick t uses alot of medicine ball throws with his mma guys...if you have the balls....and a wall...get to it
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Old 09-10-2009, 06:52 AM   #4
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Default Technique is crucial... also check out

Technique is more important than power. The punch should start at your foot and work it's way up your body, through your hips, core shoulder and eventually to the fist. It's a fluid movement that starts from a slight foot pivot and ends with your fist. You can generate a lot more punching power with your legs proper and hip/trunk rotation than you could ever achieve by increasing upper body strength. However, I'm not discounting the importance of upper body strength.

Get in front of a mirror and work on your punch in slow motion, with no power. Keep doing it until it's ingrained in your muscle memory and it becomes as natural as walking. Gradually increase your velocity, (notice I didn't say power). Don't focus on power... think about a golf swing. If you try to crush the ball, not only do you miss the sweet spot, but your using the wrong twitch muscles. You need to generate speed and the best way to do that is not to focus on power. Power will come with proper technique.

Bass Rutten has some great videos on bar room and street fight techniques. Sure, he's a MMA master, but his street tactics are amazingly effective. Here's one:


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Old 09-10-2009, 05:57 PM   #5
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Default Also, learn:

Learn set ups and combos. Have you ever been hit in the face? If yes, then ask your self what went through your head. If no, then ask someone who has been hit in the face. When you get hit in the face, you may think a couple of things... but I bet the most common thought is "holy shit, that mother fuc%*# just hit me!" Well, that thought/reaction can take up to 1 second... which is just enough time to deliver the rest of your combo. Set up with a great jab then follow up with a well rehearsed combo and follow up until the threat is vanquished.

A few other tips:

If your a competent stiker, step on his lead foot to keep him from backing away... close the distance and knock him out

Observe: most pricks that start fights in bars are quite obvious to pick out of a crowd. Observe the crowd and keep an eye on anybody that's peacocking.

Back Up: you should be working on a buddy system. There should be a chain of bouncers. You watch Jim, Jim watches Bill, Bill watches Frank, Frank watches Mark and Mark watches you. This way if one bouncer gets in trouble, there's a circuit that will lead every bouncer to the source of the problem.

Get it outside. You have more control outside a crowd vs. inside a crowded bar.

Watch out for big belt buckles. Someone can pull their belt off and make a black jack out of it instantly.

Be cool to the guests and make friends. You'd be suprised how quickly they can come to your aid.

If you're whippin someones ass.... yell "I sad get off me... dude get off me." That way, if the cops come, the witnesses will attest to what they remember. And they'll remember you saying "get off me" and defending yourself... regardless of what really happened.
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Old 09-20-2009, 05:54 PM   #6
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very true. Pimpsticky, there's only 1 doorman on duty at a given time. It's a nice club, but for me, preparation is imperative. I've done what you've told me, and I've seen good results already-thanks!
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Old 09-23-2009, 07:22 AM   #7
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Resistance bands. Sounds dumb, I know. But as a former boxer I did it in my shadow boxing. Start slow and easy to ensure form, build up speed and time. If you can drop a quick 1-2-3 on the guy, he will be spitting a snot and blood mix on the floor and become very dosile.

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Old 09-29-2009, 07:11 AM   #8
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Might sound strange but Nolan Ryan and Roger Clemens used to have a barrel of rice and they would work there arms down into it to keep it strong. Could help?
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