Some people in boxing say that speed killsโ€ฆ but there are many boxers with fast hands that lack the knockout punch. This may be due to a lack of snap in the punch.

Strength and Conditioning coach Danny Wilson explains and shares training methods that can help increase the โ€˜snapโ€™ in the punch.

Delivering Hard Punches Requiresโ€ฆ.

  • Developing large magnitudes of force in short periods of time
  • The momentum of the punching arm is important and has been demonstrated to be a key variable contributing to the impulsiveness of a punch
  • A second pulse in muscle activation is required on impact and has been defined as โ€œstiffeningโ€ to create โ€œeffective massโ€

Increase the โ€˜SNAPโ€™ with Effective Mass

Effective mass is a term given to theย โ€˜snapโ€™ย of a punch. This requires the whole body to stiffen up upon impact.

The snap requires whole body tension, however the main contributors are the arms, shoulder joint and the core.

This isย mostly dependent on skill. The ability to tense upon impact takes years and years of practice.

However, itโ€™s much easier and quicker to make physical adaptations to help improve punch force. Changing someones technique may take time, and sometimes hamper a boxers progress, especially for more experienced boxers.

How to Improve โ€˜Effective Massโ€™

Effective Mass can be improved through general strength and conditioning methods, such as heavy compound lifts, Olympic lifting and core training.

There are some specific exercises that can be used for boxers focusing on developing โ€˜effective massโ€™.

Pads and Heavy Bags

Pads and bags are something that most boxers do anyway, but this can be really beneficial for effective mass. However, a lot of boxers see these as conditioning or speed drills.

Instead of aimlessly smashing the bags for cardio, look to sink in your shots and look forย quality, forcefulย punchesย with added snap!

Coaches can use cues such asย โ€˜Stiffenโ€™ย the arm orย โ€˜Popโ€™ย the hips.

Isometric Trunk Training

Trunk training can also be used as means to facilitate improvements in the generation of โ€˜effective massโ€™.

Overloading the trunk with heavy, stability exercises such as farmer holds can increase theย isometric ย force productionย (bracing) at impact.

End Range Stiffening

When particularly targeting the development of effective mass in boxing, we use specific exercises that encourage whole body tension at various stages of a punch.

The main exercise we use is theย โ€˜Landmine punch with isometric holdโ€™. This encourages the stiffening upon impact when throwing straight shots and connecting with your opponent towards the end range of a punch.

Try Out This โ€˜Effective Snapโ€™ Superset

Check out the video above with anย effective superset to help you increase the โ€˜snapโ€™ in your punch. Perform 2-3 sets of each exercise, progressively increasing the load each week as part of a structured strength and conditioning program.

If you have liked this article, you will love theย Accelerated Performance Series.