Outnumbered
10-21-2006, 05:37 AM
Found this workout on another site, someone else does it to improve their hand speed. It's a good way to improve hand speed but it is too much for someone to do when their trying improve their overall game.
My Boxing coach is known around the world as the Wild Irish Man. Known for his fury of punches. People have asked him how he has gotten his punches so fast. I am lucky to train with him and know his secret....LOL....
Here you go......From the mouth of Darby Smart...... I just F#%$ing punch alot. You want fast punches and I do mean LIGHTNING FAST hands with crazy power. I am working my way up to it. This is all darby has me doing.
1. Get used to punching good. Good form, hands up, punch from your head, not your chest. Just work straight punches. Lets just start with the jab. When he trains me we work boxing rounds. Get used to jabing the entire round for 6 rounds. No less then 200 jabs each round. Trying to better your punches each round. You should never throw less punches the previous round.
2. Add your right cross. First you want to be able to throw punches for the enitre rounds. Keep working till you can get to 300 punches around. Always remeber. Start slow, speed will come later all on its own. DO IT PERFECT EACH TIME. Its not how hard you hit its how good you hit. Next, once you have established you endurance with over 1800 punches in 6 rounds, you will start throwing your jab more then the right (vise vurse if your south paw) You should be at least Three jabs for every right. keep it three to one.
3. Now you want to add your knock out punches (hooks and uppercuts) Start slow, work form. Then build up your speed. Get back up to over 300 punches each round.
4. Now you make it FUN. This is how you get good with your new found punching. I promise you, if you are at 300 punches a round, you get speed and some power. Make a spot on your bag. Me,,,I just hit the big Title on my Title angle bag http://store.titleboxing.com/title-big-bang-heavybag.html I have my bag anchored to the ground but it still spins. I try to hit the same spot every time. The goal is to hit that spot 300 times a round.
5. Finailly you start using heaver gloves. I work with the ever last 16 oz right now. When I get to the 500 mark (for MMA training, 5 mn rounds) then its time to bump up to 24 oz gloves
http://www.fairtexgear.com/html_documents/gear/gear_item.asp?p_id=211
(one of the few places I have seen that have 24 oz gloves)
One finial addition. If your wondering how you count your punches. This is a key asset to the training
http://store.titleboxing.com/titleboxing-pro-shots-punch-counter.html
just keep a journal and a small egg timer with your heavy bag and go to town. It takes time but what doesnt.
Here are some of the work outs I do on my heavy bag training.
6 five mn rounds of Tec. punching.....working combos and keeping my punches near 500 (300 if your going for 3 min rounds)
6 two mn rounds of power punches (1 mn rounds rounds if for boxing rounds) as many as you can and keep getting better, hooks and upper cuts only. Each punch should have everything you have into it. Act like your breaking bones.
6 1 min rounds of speed punching straight punches, none stop. (30 sec burst for boxing rounds) Make these as fast as possible.
http://www.rossboxing.com/thegym/thegym24.htm
I dot this 3 times a week with Darby. He wants me to hold off until I have the hands of a elite boxer.
I want you all to know this as well. I train with the McDermid Brothers....Great Kickboxers....The #1 Thing they coach me on is this. The Kickboxer with the better hands, tends to win I said tends, its not for sure. But Generally that is the case. For as hard as you drill you kicks (and please do so) Drill your punching till you cant drill them any more. Your hands set up your kicks and you take downs. Plus, when you ground and pound, your punching power is needed more then your kicking.
The funny thing is. People ask what his secret is to the way he hits. He weights 120 lbs and hits (and this is no joke) like he is 220. Every boxing match he has ends with the guys saying, I have never been hit that hard. His secret is simple, Punch till you cant punch and then punch some more. wanted to share with you guys how you can make perfect use of a key tool.....the heavy bag
My Boxing coach is known around the world as the Wild Irish Man. Known for his fury of punches. People have asked him how he has gotten his punches so fast. I am lucky to train with him and know his secret....LOL....
Here you go......From the mouth of Darby Smart...... I just F#%$ing punch alot. You want fast punches and I do mean LIGHTNING FAST hands with crazy power. I am working my way up to it. This is all darby has me doing.
1. Get used to punching good. Good form, hands up, punch from your head, not your chest. Just work straight punches. Lets just start with the jab. When he trains me we work boxing rounds. Get used to jabing the entire round for 6 rounds. No less then 200 jabs each round. Trying to better your punches each round. You should never throw less punches the previous round.
2. Add your right cross. First you want to be able to throw punches for the enitre rounds. Keep working till you can get to 300 punches around. Always remeber. Start slow, speed will come later all on its own. DO IT PERFECT EACH TIME. Its not how hard you hit its how good you hit. Next, once you have established you endurance with over 1800 punches in 6 rounds, you will start throwing your jab more then the right (vise vurse if your south paw) You should be at least Three jabs for every right. keep it three to one.
3. Now you want to add your knock out punches (hooks and uppercuts) Start slow, work form. Then build up your speed. Get back up to over 300 punches each round.
4. Now you make it FUN. This is how you get good with your new found punching. I promise you, if you are at 300 punches a round, you get speed and some power. Make a spot on your bag. Me,,,I just hit the big Title on my Title angle bag http://store.titleboxing.com/title-big-bang-heavybag.html I have my bag anchored to the ground but it still spins. I try to hit the same spot every time. The goal is to hit that spot 300 times a round.
5. Finailly you start using heaver gloves. I work with the ever last 16 oz right now. When I get to the 500 mark (for MMA training, 5 mn rounds) then its time to bump up to 24 oz gloves
http://www.fairtexgear.com/html_documents/gear/gear_item.asp?p_id=211
(one of the few places I have seen that have 24 oz gloves)
One finial addition. If your wondering how you count your punches. This is a key asset to the training
http://store.titleboxing.com/titleboxing-pro-shots-punch-counter.html
just keep a journal and a small egg timer with your heavy bag and go to town. It takes time but what doesnt.
Here are some of the work outs I do on my heavy bag training.
6 five mn rounds of Tec. punching.....working combos and keeping my punches near 500 (300 if your going for 3 min rounds)
6 two mn rounds of power punches (1 mn rounds rounds if for boxing rounds) as many as you can and keep getting better, hooks and upper cuts only. Each punch should have everything you have into it. Act like your breaking bones.
6 1 min rounds of speed punching straight punches, none stop. (30 sec burst for boxing rounds) Make these as fast as possible.
http://www.rossboxing.com/thegym/thegym24.htm
I dot this 3 times a week with Darby. He wants me to hold off until I have the hands of a elite boxer.
I want you all to know this as well. I train with the McDermid Brothers....Great Kickboxers....The #1 Thing they coach me on is this. The Kickboxer with the better hands, tends to win I said tends, its not for sure. But Generally that is the case. For as hard as you drill you kicks (and please do so) Drill your punching till you cant drill them any more. Your hands set up your kicks and you take downs. Plus, when you ground and pound, your punching power is needed more then your kicking.
The funny thing is. People ask what his secret is to the way he hits. He weights 120 lbs and hits (and this is no joke) like he is 220. Every boxing match he has ends with the guys saying, I have never been hit that hard. His secret is simple, Punch till you cant punch and then punch some more. wanted to share with you guys how you can make perfect use of a key tool.....the heavy bag