hey guys just wondering aside from hitting the heavy bag what are some weight lifting exercises i can do to build punching power?

explosive bench reps . push out as hard as u can even if light weight

work on your lats and shoulders too

You need to increae you max strength and your explosive strength. Use big compound movements with low reps and heavy weight to build max strength (ieBench, Squat, Deadlift) For explosive strength you're gonna want to work with a low to medium weight and low reps(higher reps equal fatigue you are not training endurance but explosiveness) Explosive exercises are like jump squats, high pulls, and push presses(I left out the olympic lfits because they require more technique where as these exercises are easier to learn and just as effective).

Other things you might want to use include Russian twists, modified jackhammers, and isometric punches. For the isos you want to do them at 3 different points of your punch (the beginning, middle, and a little before lockout)

I'm assuming your max strength is low and since all other strength qualities stem from max strength you should probably spend the majority of your time building a good base of it.

Absolutely nothing.

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Watch it at 1:42.

Its universally known that punching power can't really be taught.
No matter what some people would like to believe.

Because Tyson is the greatest authority on the subject. Don't get me wrong he was a great fighter, but even his example sounds goofy a 100lb man will never punch harder than a 200lb man if both are taught proper technique. He would have to have double the acceleration to even match the power of the 200lb man which is crazy.

Because Tyson is the greatest authority on the subject. Don't get me wrong he was a great fighter, but even his example sounds goofy a 100lb man will never punch harder than a 200lb man if both are taught proper technique. He would have to have double the acceleration to even match the power of the 200lb man which is crazy.

Well let's be honest where any knowledge Tyson has about boxing came from: Atlas and Cus. Atlas still says on a regular basis that punchers are born, not created. Now, if we want to talk about improving punching power to the extent that it wouldn't even mandate a change in style or strategy - then yes I agree with the advice given above.

Well let's be honest where any knowledge Tyson has about boxing came from: Atlas and Cus. Atlas still says on a regular basis that punchers are born, not created. Now, if we want to talk about improving punching power to the extent that it wouldn't even mandate a change in style or strategy - then yes I agree with the advice given above.

So you disagree with the science of strength training? Or do you have evidence of some muscle involved in punching that can't be improved? Otherwise it's Atlas and Cus's word against rationale. You should check out the punching with weights thread in the boxing training forum. Ven and I went over this topic there.

as much as punchers are born i think they can be made look at gomi early carrer almost all decision he changed his traning and started adding more weights and look went on a tear and koed mad fools and is considered one of the p4p strongest hitters. how do you go from almost all decisions to ko power its either technique or weights or both. i think that every body type and person probably has a max but i dont think ive reached my max and want to threw technique and weights.

as much as punchers are born i think they can be made look at gomi early carrer almost all decision he changed his traning and started adding more weights and look went on a tear and koed mad fools and is considered one of the p4p strongest hitters. how do you go from almost all decisions to ko power its either technique or weights or both. i think that every body type and person probably has a max but i dont think ive reached my max and want to threw technique and weights.

Anyone can become a knockout puncher. It just takes longer for some and the time it takes might make it not worth it.

If anyone could become a KO puncher then almost no one would choose not to be one.

i don't think EVERYONE has the potential to be a great puncher. anyone can improve with technique refinement, speedwork, and strength training, but most just don't have it.

it's the same thing with any purely physical endeavor. take the vertical leap for example; everyone can jump higher with training, but some people's ceiling is just lower than others. there's always a select few that has it easier and either doesn't have to work as hard for it, or has a much higher potential ceiling.

anyway, cameron, follow blev's advise and you'll definitely be better than you currently are.

i don't think EVERYONE has the potential to be a great puncher. anyone can improve with technique refinement, speedwork, and strength training, but most just don't have it.

it's the same thing with any purely physical endeavor. take the vertical leap for example; everyone can jump higher with training, but some people's ceiling is just lower than others. there's always a select few that has it easier and either doesn't have to work as hard for it, or has a much higher potential ceiling.

anyway, cameron, follow blev's advise and you'll definitely be better than you currently are.

thats my exact philosophy that every one has a celing and jsut having started striking i have definatly not reached mine yet. also i hear sledgehammer work is good is that true or is it more a waste?

I used to train in a pool alot when i was younger, exploding out whilst holding a heavy weight,and power reps with different size weights, nice and fast.

Im sure their are some more effective methods now days as im nearly 40yrs old and have not trained for nearly 10 yrs now.

If anyone could become a KO puncher then almost no one would choose not to be one.

As I pointed out to Ven in the other thread for some people it would take so much time to become a knockout puncher that it wouldn't be worth it. They wouldn't have time to become a good boxer.

i don't think EVERYONE has the potential to be a great puncher. anyone can improve with technique refinement, speedwork, and strength training, but most just don't have it.

it's the same thing with any purely physical endeavor. take the vertical leap for example; everyone can jump higher with training, but some people's ceiling is just lower than others. there's always a select few that has it easier and either doesn't have to work as hard for it, or has a much higher potential ceiling.

anyway, cameron, follow blev's advise and you'll definitely be better than you currently are.

Kelly Baggett said that he's never seen anyone reach a point where they couldn't increase their vert.

I don't believe in the ceiling hypothesis, but even if their was one and it was at something like 300lbs bench, 400lbs squat, and 500lbs deadlift. If they got their clean and jerk into the mid 300s they'd have a huge vertical and could definately hit harder. Knockout power also comes from the physique so someone can have better knockout power simply by the length of their arms, torso, legs. For everyone else they would have to spend more time depending on how much max and explosive strength they had. This could take someone 20 years of training nothing but punching power to reach the level of a knockout artist. That's gearing everything towards their goal workouts, rest periods, schedule. No time to actually learn how to box making it rather pointless.

i think we're talking about different things, then. i am speaking realistically and you are talking hypothetically. if someone had to work 20 years to become a good puncher, well you know everything they'd have to neglect. that's just not a realistic scenario.

i think you kinda proved my point about punchers being born. limb leverages, tendon length/elasticity, fibre types, etc. all of these are beneficial to punching power and as we all know, you can't change the length of your limbs.

and of course there is a ceiling on everyone's athletic potential. why don't more sprinters run sub 10 sec. 100 meters? some people are gifted and that's how it is. it doesn't mean that you can't compete with hard work, but nature is against you and you better pray that the gifted person has no work ethic, or you're fucked.

i think we're talking about different things, then. i am speaking realistically and you are talking hypothetically. if someone had to work 20 years to become a good puncher, well you know everything they'd have to neglect. that's just not a realistic scenario.

i think you kinda proved my point about punchers being born. limb leverages, tendon length/elasticity, fibre types, etc. all of these are beneficial to punching power and as we all know, you can't change the length of your limbs.

and of course there is a ceiling on everyone's athletic potential. why don't more sprinters run sub 10 sec. 100 meters? some people are gifted and that's how it is. it doesn't mean that you can't compete with hard work, but nature is against you and you better pray that the gifted person has no work ethic, or you're fucked.

Not sure I follow on your first point. What would they have to neglect?

That's true they are all beneficial just like long thigh bones and achilles tendons are beneficial to the vertical jump. But people without have still passed up 40 inches. You can change your fibers, I know you never said you couldn't just clarifying.

You got me on the 100 meter the only thing I could think of is that their coaches have them on poor training routines, but I don't know that for a fact. I don't think knockout power is pushing the human limits as much as a sub 10 second 100 meter sprint.

EDIT: Also most sprinters quit after they aren't in track anymore, maybe if they dedicated more of their life to it they could achieve that sub 10 time.

I would just emphasize that technique is just as important as overall strength.

Not sure I follow on your first point. What would they have to neglect?

That's true they are all beneficial just like long thigh bones and achilles tendons are beneficial to the vertical jump. But people without have still passed up 40 inches. You can change your fibers, I know you never said you couldn't just clarifying.

You got me on the 100 meter the only thing I could think of is that their coaches have them on poor training routines, but I don't know that for a fact. I don't think knockout power is pushing the human limits as much as a sub 10 second 100 meter sprint.

EDIT: Also most sprinters quit after they aren't in track anymore, maybe if they dedicated more of their life to it they could achieve that sub 10 time.



they'd have to neglect other skills, aerobic conditioning, etc. even then, i maintain that it can't be done by everyone. i know that anyone can most likely throw a knockout punch, but to do so at the proficiency of a tyson, or marciano, or shavers, and with such devastation, it can't be taught or trained. these guys had natural punching power and im sure that even if they didn't train or weren't boxers, they'd still hit terribly hard.

and about the sprinters. they usually hit their primes from 28-32, give or take, some have had success up to 35 years of age, but after that, explosive power and speed deteriorates pretty consistently. strength can usually stay and even increase, but that speed drops off pretty consistently.

hey blev, i don't know if you're into track and field at all, but check out www.charliefrancis.com/community (http://www.charliefrancis.com/community) it's a pretty good forum on news and training advice.

they'd have to neglect other skills, aerobic conditioning, etc. even then, i maintain that it can't be done by everyone. i know that anyone can most likely throw a knockout punch, but to do so at the proficiency of a tyson, or marciano, or shavers, and with such devastation, it can't be taught or trained. these guys had natural punching power and im sure that even if they didn't train or weren't boxers, they'd still hit terribly hard.

and about the sprinters. they usually hit their primes from 28-32, give or take, some have had success up to 35 years of age, but after that, explosive power and speed deteriorates pretty consistently. strength can usually stay and even increase, but that speed drops off pretty consistently.

So we agree then anyone can obtain knockout power just for some it would take all their time and they wouldn't have any time to learn how to box, making it somewhat useless. I agree about not being as good as the people you mentioned because they had it naturally meaning that they could spend their time learning other aspects of the game including when and how to apply that power. Whereas our hypothetical person wouldn't have time for all that stuff.

I wonder why explosive strength, speed strength, strength speed, and reactive strength deteriorate while max strength can increase.

hey blev, i don't know if you're into track and field at all, but check out www.charliefrancis.com/community (http://www.charliefrancis.com/community) it's a pretty good forum on news and training advice.

Yeah track and feild is awesome. I was just reading an article by Charlie Francis the other day. The man says somewhat controversial things about training, but he does bring results.

BTW thanks for the link.

Yeah track and feild is awesome. I was just reading an article by Charlie Francis the other day. The man says somewhat controversial things about training, but he does bring results.

BTW thanks for the link.

yea, he's quick to dismiss alot of traditional methods, but he delivers. the cool thing is that he will answer your questions directly. kinda like ross e. he's arguably the best t&f coach out there even though he is controversial and has been linked to many athletes who've been caught with performance enhancing drugs. anyway, that's irrelevant since most high level athletes are probably doped.

as for why athletes slow down as they age, im not sure for the direct cause. be it neural or muscular, but it obviously happens. maybe i'll look into it.

Yeah most athletes at that level probably do dope. I just wish Ben Johnson could've stayed in track and field he was pushing known human limits. Damn shame.

Neural would make sense as to why they slow down slower firing of the muscles would lead to slower actions, yet eventually all the fibers would be activated stilll allowing for max strength to be gained. That's just a hypothesis though.

Because Tyson is the greatest authority on the subject.


Well he's not the only one with that view point. A lot of great trainers, like Eddie Futch, Ray Arcel, Cus D'amato (Tyson is basically echoing Cus' opinion), Freddie Roach, and some of the biggest punchers like Tyson, Shavers and Julian Jackson have all said this. Of course you can increase your punching power a bit by practising technique and hitting the heavy bag, but if you're fully grown and you're not a "puncher", you'll never be a puncher.

I've read a lot of stuff about weight lifting increasing punching power, all of which is written by bodybuilders/powerlifters, or other such athletes who have never stepped in the ring. Frankly I'll take the word of guys who lived and breathed boxing.

But guys like Shavers and recently Kelly Pavlik have swore by sledgehammer training (hitting a tire with a sledgehammer) to increase punching power. Maybe you should look into that. Leave the weightlifting to the bodybuilders

Well he's not the only one with that view point. A lot of great trainers, like Eddie Futch, Ray Arcel, Cus D'amato (Tyson is basically echoing Cus' opinion), Freddie Roach, and some of the biggest punchers like Tyson, Shavers and Julian Jackson have all said this. Of course you can increase your punching power a bit by practising technique and hitting the heavy bag, but if you're fully grown and you're not a "puncher", you'll never be a puncher.

I've read a lot of stuff about weight lifting increasing punching power, all of which is written by bodybuilders/powerlifters, or other such athletes who have never stepped in the ring. Frankly I'll take the word of guys who lived and breathed boxing.

What muscle used in throwing a knockout punch can't be increased? If there isn't one then you must admit that if someone increased the max strength and explosive strength of their muscles they could obtain knockout power. If you read my earlier posts in this thread and the shadow boxing with weights thread I explain why everyone doesn't have knockout power if it can be achieved by all.

The incline barbell-dumbbell bench press has the greatest carry over to punching power/strength. To make it even more effective, you need to use Jumpstretch bands or Iron Woody bands wrapped around the barbell and anchored to a fixed point. When you lower bar to your chest, the bands go slack and you feel less tension on the barbell. As you lift the bar, you begin to stretch the bands, greatly increasing the tension as you lift the weight. This forces your nervous system to "fire" your muscles faster, in an attempt to out run the tension of the bands. It's called dynamic effort. Plus, since you recruit more muscle fibers when you attempt to lift the weight as fast as possible, the bands (because they're fully stretched at the top position) safely decelerate the bar, keeping you from hyperextending your joints.

So incline pressing with bands:
increases your fiber recruitment
protects your joints

Get some Kettlebells. I've seen Frank Shamrock in many of his workout regimens use the kettlebells while laying on his back one in each hand and punching forward. Probably start off with 40 pounds in each hand then move up as you improve. Kettlebells will take some adjustment but you will immediately feel a difference after performing with these over weights.

The incline barbell-dumbbell bench press has the greatest carry over to punching power/strength. To make it even more effective, you need to use Jumpstretch bands or Iron Woody bands wrapped around the barbell and anchored to a fixed point. When you lower bar to your chest, the bands go slack and you feel less tension on the barbell. As you lift the bar, you begin to stretch the bands, greatly increasing the tension as you lift the weight. This forces your nervous system to "fire" your muscles faster, in an attempt to out run the tension of the bands. It's called dynamic effort. Plus, since you recruit more muscle fibers when you attempt to lift the weight as fast as possible, the bands (because they're fully stretched at the top position) safely decelerate the bar, keeping you from hyperextending your joints.

So incline pressing with bands:
increases your fiber recruitment
protects your joints



no. any hip movement translates the best to punching power along with a core twisting movement. i'd like to see you punch hard while sitting down, even if you incline press 500 pounds.

kettlebells are overpriced and trendy right now. you don't need them. i can do anything with a thick handle dumbbell that i can with a kettlebell.

to help with the original question, if you work on strength through hip rotation (which is proper technique for punching as far as I know) with the afore-mentioned Russian twists, cable work like woodchops at all angles, and even go as far as to throw your punches with (slightly?) exaggerated hip rotation while holding a pulley handle. After that you need to look at the other muscles involved in getting the arm out there, which is chest, shoulders and triceps (mainly). Oh, and legs and butt for a solid base.

kettlebells are overpriced and trendy right now. you don't need them. i can do anything with a thick handle dumbbell that i can with a kettlebell.

ditto, and the dumbell doesn't flip over and break your forearm in two. My kettlebells keep the door open at the moment.

Check out this Jack Dempsey book - particularly the chapter:

'Punchers are made; not born'

http://fightmonks.com/MKEY88/Dempsey,%20Jack%20-%20Championship%20Fighting.pdf

To play devil's advocate for a second...

What is punching power? To be able to hit a heavy bag HARD? What about Pads that need accurate targeting, is that the same skill? How about if it's a person defending himself by blocking, moving & covering up? What if he's hitting back?

Hitting hard is nice but as (I think) Ali said, it's the punch you don't see that knocks you out. Yep you need a hard punch but a hard punch on the forehead is nothing compared to a smack on the jaw, liver or floating ribs.

I reckon the priority for boxing goes Skill/technique, Conditioning, Strength, in that order.

The single most important factor with this subject is proper technique. Guy could benchpress 400lbs and punch like a girl. So improve your technique as much as you can.

Check out this Jack Dempsey book - particularly the chapter:

'Punchers are made; not born'

http://fightmonks.com/MKEY88/Dempsey,%20Jack%20-%20Championship%20Fighting.pdf

To play devil's advocate for a second...

What is punching power? To be able to hit a heavy bag HARD? What about Pads that need accurate targeting, is that the same skill? How about if it's a person defending himself by blocking, moving & covering up? What if he's hitting back?

Hitting hard is nice but as (I think) Ali said, it's the punch you don't see that knocks you out. Yep you need a hard punch but a hard punch on the forehead is nothing compared to a smack on the jaw, liver or floating ribs.

I reckon the priority for boxing goes Skill/technique, Conditioning, Strength, in that order.


but we've taken skill out of the question. that's why everyone's arguing.

use a knuckle duster

thats what an uruguayian would do.

http://youtube.com/watch?v=63nDNWJAPc0

Look at 7:11.

Someone who's evolving their punching right now is Matt Hammill. Granted he's a bull but he started out with no technique.

Someone who's evolving their punching right now is Matt Hammill. Granted he's a bull but he started out with no technique.

good tip


I'll take that to the gym with me for sure

no. any hip movement translates the best to punching power along with a core twisting movement. i'd like to see you punch hard while sitting down, even if you incline press 500 pounds.

Correct. One punch knockout power is derived almost entirely from the core and the energy created starting in the legs. Proper technique utilizing the whole body to create torque is more important than any one exercise for building power punching. Watch young Tyson when he punched. He was always squating and exploding/leaping into his punches. He was a tightly coiled spring and all the energy that started in his legs was amplified by the time it reached his dazzlingly fast (for a heavyweight) hands.

Correct. One punch knockout power is derived almost entirely from the core and the energy created starting in the legs. Proper technique utilizing the whole body to create torque is more important than any one exercise for building power punching. Watch young Tyson when he punched. He was always squating and exploding/leaping into his punches. He was a tightly coiled spring and all the energy that started in his legs was amplified by the time it reached his dazzlingly fast (for a heavyweight) hands.

ab strength is important for hard punches sledg hammer and medicine ball drills are good as are planks and roman chair situps.
http://files.websitewizard.com/files/10482/images/Plank_small.jpg
http://www.backtrainer.com/image-files/yukon_hyperextension_machine_hyp-156.jpg

ab strength is important for hard punches sledg hammer and medicine ball drills are good as are planks and roman chair situps.
http://files.websitewizard.com/files/10482/images/Plank_small.jpg
http://www.backtrainer.com/image-files/yukon_hyperextension_machine_hyp-156.jpg

IMO squat, deadlift, and bench press hit the abs adequetly enough. But if you wanted to add something specific try out L-sits.

part of punching hard is timing and accuracy. some guys don't punch that hard but they have such good timing it makes up for it.

work on your forearms and strengthen your grip.

some people just naturally have "punching power", for eg i have a mate who is always getting in fights when we go out has been for years, 99.9% of the time he KTFO the dudes withing a couple punchs

Its how he uses his leverage and delivers the the power he generates in his lower body to his hands.

Check out Enamait's 'Hardcore Training' vid.

http://www.rosstraining.com/articles/hardcore.html

The Barbell pivot-press, essentially a Landmine press or Westside Grappler (http://www.prowriststraps.com/inc/sdetail/109879) press is interesting and may carry over in to punching power - as will some of the other exercises he does. Particularly the 'band hooks'.

From the article:

Barbell punching motion – The next movement demonstrates how a barbell can be used to train many of the muscles involved in punching. This movement will develop power, core strength, coordination, and more.

Resistance Band Hooks – In Never Gymless, I illustrate how resistance bands can be used to train certain punching motions. The videos offers a demonstration of the left hook. I have looped a strong resistance band from Jump Stretch around my arm. You can also train other movements such as the uppercut and cross. Work both sides evenly.

Ross knows what he's talking about IMHO - this article & vid kind of answers this thread I reckon.

Check out Enamait's 'Hardcore Training' vid.

http://www.rosstraining.com/articles/hardcore.html

The Barbell pivot-press, essentially a Landmine press or Westside Grappler (http://www.prowriststraps.com/inc/sdetail/109879) press is interesting and may carry over in to punching power - as will some of the other exercises he does. Particularly the 'band hooks'.

From the article:

Barbell punching motion – The next movement demonstrates how a barbell can be used to train many of the muscles involved in punching. This movement will develop power, core strength, coordination, and more.

Resistance Band Hooks – In Never Gymless, I illustrate how resistance bands can be used to train certain punching motions. The videos offers a demonstration of the left hook. I have looped a strong resistance band from Jump Stretch around my arm. You can also train other movements such as the uppercut and cross. Work both sides evenly.

Ross knows what he's talking about IMHO - this article & vid kind of answers this thread I reckon.

Those are good movement for building explosive strength and speed strength, but both those qualities are based off a persons maximal strength. So if they have a good strength base these movements would be great. If they don't then they would be better served to get their big 3 numbers up.

Agreed, a base is essential before any specialization. I was making the assumption that this discussion is about improving what you've got, hence taking technique, etc out of the equation.

Big (compound) moves should form the basis of everybody's strength programme or you're building t shirt muscles.

If you watched any of the pre-fight videos for Pulver v Faber on versus.com; they showed a workout that Lil Evil did to make his hands hard and strong. He was doing pull-ups while holding tennis balls on a pull-up bar.

kettlebells are overpriced and trendy right now. you don't need them. i can do anything with a thick handle dumbbell that i can with a kettlebell.

They are probably overpriced and not the manna from heaven that a lot of people claim they are, but they do serve a function purpose and their lack of centered weight requires greater stability to manage. Sort of like cleaning a barbell vs. a sandbag.

I'm a little shocked that people haven't mentioned the Olympic Lifts, which pretty much set the bar for structural, hip based power development.

And why are people talking about forearm strength? You can't make your hands "harder" than they are, and even if you could, the hardness of the object impacting is far less relevant to a knockout than the weight and velocity of the object.

i love olympic lifts. i used to clean and power clean long before i deadlifted anything. i remember the first time i deadlifted i picked up 315lbs at 150 bw. not that good, but it was my first time deadlifting and i was tiny. credit that to cleans.

i think they are interchangeable and you can always perform your regular deads and squats more explosively. it's probably wise to develop a foundation of strength before you start specifying for power. besides when your max strength goes up, power will as well, whether you train it or not.

i think they are interchangeable and you can always perform your regular deads and squats more explosively. it's probably wise to develop a foundation of strength before you start specifying for power. besides when your max strength goes up, power will as well, whether you train it or not.

THey are interchangeable to a degree. After all, in the typical athlete, power production is maximal at 45-50% 1RM. Obviously, increasing your max strength will increase power.

That said, I don't think they're interchangeable entirely. They do different things, and train in different ways. Ultimately Olys are more sport specific even than explosive DLs and squats. THe trouble with explosive DLs and squats are that they train in deceleration into the movement--you can't squat 200 lbs ballistically...it would hurt coming back down. Olys are ballistic by nature, and also train force absorption, which is also very important in most sports, particularly combat sports.

am agree^

THey are interchangeable to a degree. After all, in the typical athlete, power production is maximal at 45-50% 1RM. Obviously, increasing your max strength will increase power.

That said, I don't think they're interchangeable entirely. They do different things, and train in different ways. Ultimately Olys are more sport specific even than explosive DLs and squats. THe trouble with explosive DLs and squats are that they train in deceleration into the movement--you can't squat 200 lbs ballistically...it would hurt coming back down. Olys are ballistic by nature, and also train force absorption, which is also very important in most sports, particularly combat sports.

Jump squats and basic plyometrics are good for speed strength, where as olys tend to be more strength speed. Also high pulls are a great alternative to olys as it's way less technical but still works the strength speed factor of our explosive strength. Speed Strength is usually more sport specific, but it really depends on your sport. For instance MMA requires speed strength for striking and shooting for takedowns, where as alot of the grappling would be strength speed as you're having to move your opponent.

Olympic lifts are a good way to build explosive strength, but there are less technical lifts that can deliver the same results. It's really about personal preference.

work on timing. look at fighters like anuwat. he doesn't hit particularly harder than the bigger fighters but his timing is amazing.

Jump squats and basic plyometrics are good for speed strength, where as olys tend to be more strength speed. Also high pulls are a great alternative to olys as it's way less technical but still works the strength speed factor of our explosive strength. Speed Strength is usually more sport specific, but it really depends on your sport. For instance MMA requires speed strength for striking and shooting for takedowns, where as alot of the grappling would be strength speed as you're having to move your opponent.

Olympic lifts are a good way to build explosive strength, but there are less technical lifts that can deliver the same results. It's really about personal preference.

Agree for the most part. Although I'm not sure what you mean by your comments about grappling, but I would say on the whole, takedowns tend to be more strength speed and grappling movements tend to be more isometrics and quasi-isometrics (holdings the opponent), and a few light and quick movements (spinning for an armbar).

Striking I would think depends on style. A Burkman or Reljic who throws full power into each punch or kick is more str-sp, whereas a quicker striker would be sp-str.

Eh, now that I think about it, some types and styles of takedowns could be speed-strength too. Whatever, the point is that it is worth training both.

And yeah, the olys tend to be a little technical, so if you're already in a season or a training camp, taking the time o perfect technique is not worth it. Other simpler xplosive movements are good enough.

Agree for the most part. Although I'm not sure what you mean by your comments about grappling, but I would say on the whole, takedowns tend to be more strength speed and grappling movements tend to be more isometrics and quasi-isometrics (holdings the opponent), and a few light and quick movements (spinning for an armbar).

Striking I would think depends on style. A Burkman or Reljic who throws full power into each punch or kick is more str-sp, whereas a quicker striker would be sp-str.

Eh, now that I think about it, some types and styles of takedowns could be speed-strength too. Whatever, the point is that it is worth training both.

And yeah, the olys tend to be a little technical, so if you're already in a season or a training camp, taking the time o perfect technique is not worth it. Other simpler xplosive movements are good enough.

Your definition of speed-strength and strength-speed are wrong.

Speed-strength: is the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance.

When training for speed strength, it is often useful to focus your efforts around your specific sporting event. For example, a boxer could punch the heavy bag at top speed to develop the strength quality. Exercises with heavy weights are not adequate when training to improve speed of movement(Siff, 2003a) Speed strength is developed without restance, or with movements against small resistance (ex 20 percent of the 1 rep max). Quoted from Never Gymless

Where as strength speed is moving a moderately heavy to heavy weight as quickly as possible an example of this would be grappling or a football lineman.

All striking would fall under spd-str because it's an unloaded movement that is done as quick as possible. Anyways just thought I'd clear that up.

They are probably overpriced and not the manna from heaven that a lot of people claim they are, but they do serve a function purpose and their lack of centered weight requires greater stability to manage. Sort of like cleaning a barbell vs. a sandbag.

I did some kettlebell stuff for a short period about a year or so ago; that stuff is a LEGIT workout, I don't care what anybody says. It's perfect for working on strength, conditioning, and flexibility in a short amount of time.

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