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I was able to get UNDEFEATED professional super middleweight boxer Frank Buglioni to share some power punching tips for us here at ExpertBoxing. He’s currently 11-0 with 8 knockouts! And fighting again on February 15, 2014.This will the first part of a series where he shares some key tips to boxing training. I hope you guys enjoy and if you have any special questions for him, please let me know in the comments section!Read on for Frank’s basic keys to training for punching power:. Watch the video for a professional power punching demonstration!. Always Protect Your Hands in Training Always wrap your handsMake sure your hands are well supported with wraps for every training session. For added support, you can also use bandages, crepe, tape, gauze and any other padding.

It’s always a good idea to avoid hand injury especially before a fight. The proper boxing glove size for trainingFor training, it depends where you’re at in your camp.

Frank recommends using 14-16oz gloves for training and even up to 18oz gloves for sparring. The bigger gloves can give you added protection for your hands AND your opponent. You can also use smaller 8-10oz gloves for pad work and bag work if you want to work on your speed. Using the smaller gloves can also get you more accustomed to a realistic fight timing as smaller gloves are used in actual competition.How to Train for Punching Power How do you increase your punching power?Is power something god-given or something you can build and improve upon? Frank believes it’s a bit of both but definitely something you can improve upon.

Technique makes a hell of a difference.As Frank explains, “Power is SPEED times FORCE.” So basically you can increase your strength or increase your speed. Now because boxing is a weight-making sport, boxers are will have to go for speed to increase punching power. If you were to go for size and strength, it would be harder to make weight and also give you endurance.There’s also timing and accuracy. The real damage is done when you’re hitting people in the right spots.

So timing, accuracy, and increasing that speed are the keys to developing knockout punching power.Training for power on the heavy bagAccuracyYou should visualize realistic body positions on the heavy bag. Head punches should aim around the head height, with your arms aiming right to where you expect your opponent’s chin would be. For body shots, you want to aim at lower positions on the heavy bag where you expect your opponent’s body to be. It’s key not to stand at the bag hitting at the same spots.

You have to mix it up as if it’s a human body.Keys to the right hand and left hookThe secret is all in your hips. When you throw a right, the whole body rotates into the punch. You want to land, if possible, at the end of your reach. Turn your hands so the knuckle lands flush against your opponent. And that will limit damage to your hands.

Line him up, turn the body, and let the punch come over. The same principles apply to the left hook. Turn your body and pivot on every shot.For punching power, you also need a nice firm stance. Your feet should be slightly wider than shoulder width apart. They can also be a little when you want to load up on your shots ( for more balance and strength). When you throw a right hand, the back foot pivots. With a left hook, the front foot pivots. This pivoting movement of the foot generates momentum in your hips for more punching power.Unorthodox training methods for punching powerMany people wonder about the unorthodox ways of training for punching power.

For example: Rocky Marciano chopping down trees or Muhammad Ali punching under water. Frank feels there is definitely truth in those methods and that cross training and other methods can definitely help to increase punching power and rotational strength.However, when it comes to boxing, if you want to increase punching power, you need to be on the bags and pads and practicing your punching technique.Punching is the training for punching. I think there’s some truth in it.

Genetics do play a big role in punching power. The way your body is made at birth has a great impact on your ability to generate power.

Yes, you can improve your technique and strengthen your muscles but it’s not like you can take your bones apart and put them together again to give you more leverage. Some things are can be improved with training, some things cannot.Is it possible that a very weak guy can improve himself to become the most powerful puncher in the sport?

It might be possible but statistically, it’s highly unlikely. What he said are the same things the coaches say to everyone all the time. Everyone new member learn all these things the first day they step into the gym and every time they hit the bag/mitts/shadow box the coaches would keep correcting them.I’m really surprised that these are “pro boxing tips for punching power” because they are the basic instructions everyone are supposed to follow when punching for the first time. Only after you have mastered these do you get some leeway from the coaches for some creativity on the heavy bag.If this article is all there is to punching power, then I would think that punching power is god-given because I can see difference in punching power AND technique despite everyone being taught the SAME THING since day one and beyond. So if punching power is technique, technique requires talent. I’m sure Johnny is one of the guys who can learn something for a few months and already find himself executing moves better than guys who have been doing it for over a year.

That is probably talent as everyone receives the same instruction. Wood chopping would definitely build power but I don’t think punching underwater would have any significant effect in any aspect of boxing performance.Besides, Muhammad Ali could not punch through the surface tension of water for a HW.It was a good idea to invite a pro but the one message in this article that I see really is conveyed is that effective power is dependant on timing and accuracy and speed and distance and technique (i.e. Delivery skills) and that the best way to build punching power is to practice powerful punching (what should be a no brainer but to far too many, is not). “I see really is conveyed is that effective power is dependant on timing and accuracy and speed and distance and technique (i.e. Delivery skills) and that the best way to build punching power is to practice powerful punching (what should be a no brainer but to far too many, is not).”Agree, but wouldnt have noticed that was what he was saying if didnt read ur comment. The reason u thought his main point was that is v’because u already knew.

Thats why if u say it like the coach or frank ppl will nvr get it. “Special moves” are born from years of experience. No one is looking for a shortcut here (although shortcuts do exists for some things). Have you read Johnny’s 1-1-2 article? Years of basic techniques and instructions did not match up to the experience of one sparring session with a pro. Because sparring with the pro was an experience.

EXPERIENCE produced that article. Here is a pro with lots of experience and if he wanted to include his experience in the article there is no doubt it would turn into a very different article and you don’t want that? It’s like expertvillage youtube videos vs expertboxing articles. The quality is vastly different regardless of whether the content is “correct” or not. Yea lol i was like yes! A pro on power punchin?

Gotta read asap then its what u guys say basic stuff. Johnny wrote like 3 articles on punching form already? But thanks frank for sharing. I know hes giving his time, just pointing some things to make it better. This is good advice if u dont go to a gym, or have a bad trainer, or if u dont read johnnys other articles.

U guys are being too nice, but sometimes being nice is not always good for both sides. Just say what u think without insulting anyone and its called constructive criticism which is good for both sides.Thanks and i look forward to the next. Um actually “Power is SPEED times FORCE.” So basically you can increase your strength or increase your speed” is false,false,false I absolutely hate it when laymen try to sound intelligent using pseudo-science although they may have the best intentions but this is how urban legends start and as you guys all know martial arts/ combat sports are full of urban legends so here we go. “The kinetic energy imparted to the target equals equals mass multiplied by velocity squared”.

Therefor double the mass you punch twice as hard, however double the speed you punch four times as hard. SPEED IS KING!!!! There are way too many variables in the human body and punch ability to define power by an equation like power =speed x force. I think speed and strength are always trumped by precision and technique. I get power from shoulder and hip rotation. Also a snapping punch may not feel more powerful than a pushing punch when you hit the bag but it makes a difference when you hit a person. A person can roll with a pushing punch but snappers unleash their energy instantly.

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Technique then Precision then speed then strength. Not quite, even if it was that simple that would be the end product between the end of the fist and the target. Id rather get hit with a 10 lb sledgehammer at a 100 fps than a 2 oz slug from a shotgun travelling at a 1000 fps. Why is the bullet more effective??? It disperses all of its energy instantaneously. The sledge hammer does not.

It will knock you to the ground because your body would be pushed by it as you absorb the energy throughout your body. A 2 oz slug from my 12 gauge wont knock you down but it will put a hole in a deer the size of a softball sometimes larger. Boxing isn’t pushing its punching. Pushing punches waste energy and leave you open for a counter.

Or at least that’s what my trainer Peter Manfredo Sr. This is directed to both christopher LaRose and Mark Tomkins, I may have been a bit simplistic in my post with regards to power in punching. I agree with you both as there are a lot of variables to consider. But what I see and hear a lot when it comes to developing power are mathematical and scientific formulas that are incorrect or even made up.

Some people read this and take it as gospel spread it and all of a sudden it becomes “fact”. I have no doubt that I would not like to be hit by frank and nor do I think that he that he doesn’t have the ability and knowledge to develop power it’s just that I am sick of pseudo-scientists. You can be as strong or as fast as you want but without proper technique you got nothing!!!!! Frank has perfect technique and Im sure there are plenty of people out there who are stronger and faster but dont hit as hard him.

He knows how to rotate his hips shoulder and feet to create something called “leverage” and “leverage” doesnt happen unless you know how to create with your legs shoulders and hips end of story. My trainer has never once told me to pick up a weight more than 5 pounds, But constantly is correcting my technique.

I use speed only to get to the target with a relaxed arm and activate all the needed muscles as I land the punch at near full extension and draw it back just as fast and relaxed. I dont mean to sound nasty about it but it aint “psuedo science” its reality proven to be fact by those who teach it. BTW this is the best debate forum in existence. Thanks for all the great articles Johnny! Theres not a single how to website in the world like this!!!!!!!!. Hi Mitchell, I have a video on mittwork coming out on Youtube soon that goes over my approach regarding mittwork. There are many schools of thought.

Some trainers will call out every single punch and evasive maneuver that they want, whereas other trainers will teach you automatic combinations. I recommend training with a combination of both as different drills will develop different skills.When it comes to working with beginners, you’ll probably have to start out calling out every punch. Once you build up some chemistry between the fighter and trainer you can then move on to the other stuff.

The Achilles is the largest tendon in your body. It helps you walk, run, jump, and move your foot in every direction. So if you injure or tear it, you won’t be able to do much of anything for a. Severed achilles tendon. Rupture of the Achilles tendon is not uncommon in healthy, active individuals. The rupture is typically spontaneous and most commonly observed in individuals in between 24-45 years of age. The majority have had no prior history of pain or previous injury to the tendon. Surgery to reattach the achilles tendon, with a 6-12 month recovery. The ARPwave System can very likely heal the separation with out surgery (you'd have to talk to the ARPwave guys to confirm your specific situation), and then jumping rope in 8ish weeks. Or, post surgery, jumping rope in 8ish weeks. Jun 23, 2017  Treatment. Rest your leg. Avoid putting weight on your leg as best you can. You may need crutches. Ice your injury for up to 20 minutes at a time as needed. Compress your leg. Use an elastic bandage around the lower leg and ankle to keep down swelling. Raise (elevate) your leg. Prop your leg. Mar 15, 2019  Achilles tendinopathy is the degeneration and damage of collagen in the tendon. It develops when Achilles tendonitis becomes chronic. Other conditions that can affect the area include Achilles.

Hey Ali from the UK here, first of all – wow thanks for the tips 🙂 im a hard puncher as it is and this has just allowed me to utilize my strength for a harder punch ( tried mastering my hip movements earlier when training )I would appreciate some advice though, im only 14 do you can tell im inexperienced, as i said im a hard puncher as it is, my jab is fine as is my cross,however i struggle to counter and read my opponent and i often find myself just taking hits and being more on the defensive. When i do go for shots i often tend to ‘slug’ so i get blocked before i make impact. One of the things i need advice one is how to break past an opponents defense.

And how to tackle a faster more agile opponent who can block or dodge most my punches. I’ve also read your 3 Axes article today aswell- THANK YOU, it helps so much and has allowed me to understand alot more how weight distribution and stance can have so much more leverage in a fight. One last thing, any advice for sparring a) smaller people, b) faster people and c) how to read an opponent 🙁Thanks in advance 😀 i really am grateful. Hi Johnny,Thanks for another great article.

As an addition to the are heavy punchers born or trained, I was wondering what you thought about setting your training priorities. At 6’3″ and 175lbs I have range, fast footwork and movement on my side, but as I’ve mentioned elsewhere I have very little natural power or strength. I do however pick up technique very quickly.My question is whether in these circumstances someone like me should spend time working to try to become stronger or more powerful, or accept the situation and focus on becoming as technical, accurate and fast as possible? I am a recreational Thai boxer so I have limited time to commit to training and need to make sure my priorities are right! Theres some things i dont understand and i hope you can awser my questionsanybody whos a boxer should know that proper form is what allows you to utilze your punching power effecently but form dosent generate the power- your muscles do by contracting from being relaxed to generate the speed then you use your hip muscles and core muscles to snap your arm muscles a a high speed therefore creating the power right so then how does making your muscles more explosive not help increase your speed for more power during form?

Comments.How old are you you said you got ass whooped you mean u got beat up? By Pete.I am 53 can I still get get punch in stomach I got punch in stomach with.

By Pete.JVN how old are now I been kneed and punch in stomach is that kickboxing by Pete.Good article, thank you.I'm going to get battered for my brown belt in kickboxing so have started doing some shadow. By JVN.How old are you I thought about sparring by Pete.Hello Johnny can I do basic boxing I am 53 I used to have long red hair. By Peter.Cool brand! I haven't heard of them until now and definitely haven't tried yet. By Johnny N.Hey Johnny, awesome article!Have you reviewed any Nxtrnd mouth guards? I'm thinking of replacing my Sisu with their ZERO model.

By Charles Werk.