If there's one thing you take from this article, let it be that power is a result of the combination of strength and speed (strength + speed = power). When designing a training program to improve hand speed and punching power, you can't have a one-dimensional view on things. Your exercise selection and training parameters (reps, contraction speed, rest etc.) should be varied for optimal results.
Before I got into martial arts, my chest workouts consisted of the standard decline, flat and incline pressing movements and occasionally, I'd throw in a cable fly exercise to finish off. Now that my priorities have shifted from bodybuilding to hand speed and punching power, my workout goes something like this.
Power Hand Tools
Flat Barbell Press
I start things off with the barbell bench press exercise and I'll go relatively heavy. The purpose of this is to develop maximum strength (recall that punching power is a result of strength and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will provide additional resistance as you drive the barbell upwards.
Hand speed & punching power exercise guidelines
5 Sets
Gradually increase the weight
Repetitions = 10,8,6,4,1-2
Rest = 2-4 minutes (heavier load = longer rest)
Smith Machine Throws
This is a great exercise for hand speed and punching power as it's done in an explosive fashion. For this exercise, you would use only around 25% of what you would normally use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, quickly lower the barbell towards the chest (don't go beyond a 90 degree angle) and toss the barbell up again. For the greatest improvements in hand speed and punching power, the movement should be done as quickly as possible.
Hand speed & punching power exercise guidelines
3 Sets
6-8 repetitions per set
Rest = 3 minutes
Plyometric Push Ups
Yet another great exercise for hand speed and punching power is the plyometric push up. To perform the exercise, you will need to find two of the steps used in aerobics classes and position them between 4-6 feet apart (depending on the length of your arms). You start in a push up position with 1 hand placed atop each bench. When you're ready, push off and move your hands to a position between the steps. Without hesitation, explode upwards and move your hands back atop the steps.
Hand speed & punching power exercise guidelines
3 sets
As many reps as possible (to make it harder, increase the height of the steps)
Rest interval = 3 minutes
Resistance Band Punches
This is about as functional as it gets. Resistance band punches are excellent for hand speed and punching power as you're simply punching against resistance. To perform the exercise, all you do is wrap a couple resistance bands around the bar on a pulley station (or anything that's shoulder height). You then grasp the handles and ensure that the bands are positioned under your arms. From there, it's easy - you shadowbox. If I have a workout partner, I'll get him to hold some pads for me. It's actually pretty fun. As you fatigue, you simply drop one band and continue the exercise (providing your using more than one resistance band).
Hand speed & punching power exercise guidelines
3 rounds
1 minute each
1 minute rest
Freemotion Hooks
I perform this exercise on the freemotion cable machine. Not every gym has one of these. If yours does, then I guess you're in luck. The resistance band exercise worked on hand speed and punching power for your straight shots while this exercise is designed to train your hand speed and punching power on your hooks. The freemotion hook exercise is also great for developing rotary power within your core.
Hand speed & punching power exercise guidelines
3 sets (each arm) 10 repetitions Rest = 1 minute
So there you have it. Five easy-to-implement exercises for hand speed and punching power. Give them a try and you should see noticeable hand speed and punching power improvements within only a few weeks.
Special Price!!! Dremel 300-1/24 300 Series Variable-Speed Rotary Tool Kit
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Dremel 300-1/24 300 Series Variable-Speed Rotary Tool Kit Feature
- Variable speed from 5,000 to 35,000 rpm
- Lightweight design for comfort during prolonged use
- Comfort-grip housing for easier handling and better tool control
- Dovetail feature for Dremel-exclusive attachments
- Click-and-set power switch allows precise speed selection
Dremel 300-1/24 300 Series Variable-Speed Rotary Tool Kit Overview
Includes:• 300 Series Variable Speed Rotary Tool
• Circle Cutter Attachment
• 191 High Speed Cutter
• 401 Mandrel
• 402 Mandrel
• 403 Bristle Brush
• 407 Coarse 1/2" Sanding Drum
• 414 Small Felt Wheels (2)
• 420 Heavy Duty Emery Cut-Off Wheel (2)
• 421 Polishing Compound
• 422 Cone Polishing Tip
• 426 1-1/4" Fiberglass-Reinforced Cut-Off Wheel
• 428 Carbon Steel Brush
• 429 Large Felt Wheel
• 430 Coarse 1/4" Sanding Drum
• 432 1/2" 120 Grit Sanding Band
• 438 1/4" 120 Grit Sanding Band
• 442 Carbon Steel Brush
• 540 1-1/4" Cut-Off Wheel
• 561 MultiPurpose Cutting Bit
• 932 Aluminum Oxide Grinding Stone
• 952 Aluminum Oxide Grinding Stone
• 8193 5/8" Aluminum Oxide Grinding Stone
• 85422 Silicon Carbide Grinding Stone
Dremel 300-1/24 300 Series Variable-Speed Rotary Tool Kit Specifications
Perfect for the do-it-yourselfer or anyone who is new to rotary tools, the Dremel 300-1/24 Variable-Speed Rotary Kit helps you complete a wide range of household, fine art, and repair projects. The rotary tool itself features an updated design for optimum comfort and control, as well as variable-speed control that allows you to set the speed of the tool to match specific accessories or tasks. The versatile rotary tool comes with a case, 24 accessories, and a circle cutter attachment--so you're ready to tackle whatever project you dream up next.
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 Unlike traditional drills, grinders, or saws, the 300 easily fits into tight spaces. |
 The click-and-set on/off switch allows for precise speed selection, ensuring smooth, continuous performance. View larger. |
 Comfort-grip housing provides optimum handling and control for intricate work. |
Ideal for first-time users and those who want the convenience of versatile operation in one compact tool, the 300 Series Variable-Speed Rotary Tool cuts, drills, sands, polishes, and grinds, making it a must-have for home repair enthusiasts and hobbyists. And unlike traditional drills, grinders, or saws, the 300 easily fits into tight or narrow spaces.
Variable Speeds to Match the Correct Speed to the Job
The 300 is a variable-speed tool, which means it can operate at any speed from 5,000 to 35,000 rpm. This makes it a snap to match the job with the correct speed, giving you improved control. Additionally, the click-and-set on/off switch allows for precise speed selection, ensuring smooth, continuous performance.
Lightweight Design for Comfortable Long-Term Use
Because it weighs only 18 ounces, the 300 is easy to handle and hold. Its compact design helps minimize wrist and hand fatigue, even after prolonged use. For added convenience, the comfort-grip housing provides optimum handling and control, especially during intricate work. Additionally, the 6-foot cord provides plenty of reach, and on-board tool storage keeps your wrench close at hand.
24 Accessories for Incredible Versatility
The 300 features a dove-tail feature that allows for use of Dremel-exclusive attachments. The rotary tool comes complete with 24 accessories that let you take on an incredible variety of jobs, from grooming your dog's nails to building a model airplane. You can also repair furniture, polish stones for jewelry making, clean and polish flatware, build furniture for a doll house, refinish an intricate vintage wood frame, sharpen hedge trimmer blades, engrave wood or glass, and much, much more.
Versatile Tool That's Built to Last
The 300 operates at 1.15 amps on 120 AC/50 - 60 Hz for general applications. The cool-running ball-bearing construction provides smooth and quiet operation, and replaceable motor brushes extend the tool's life.
The Dremel 300-1/24 Variable-Speed Rotary Kit is backed by a four-year limited warranty.
About Dremel: A History of Brilliance and Innovation
Founded in 1932 in Racine, Wisconsin, Dremel is the industry's rotary tool leader. The company owes its success to the inventive genius of its founder and namesake, Albert J. Dremel. In his lifetime, Mr. Dremel owned 55 patents on a wide range of products--from electric erasers to a gas-powered rotary lawn mower. His most famous and important invention was a high-speed rotary tool, dubbed the Dremel Moto-Tool. Compact, lightweight, and perfect for a wide range of jobs, the rotary tool was an immediate hit with hobbyists and eventually became accepted as one of the greatest inventions of the 20th century. Today, the Dremel name remains synonymous with utility, durability, and innovation.
What's in the Box
300 Series Variable-Speed Rotary Tool, 678-01 Circle Cutter Attachment, 191 High-Speed Cutter, 401 Mandrel, 402 Mandrel, 403 Bristle Brush, 407 Coarse 1/2-Inch Sanding Drum, two 414 Small Felt Wheels, two 420 Heavy-Duty Emery Cut-Off Wheels, 421 Polishing Compound, 422 Cone Polishing Tip, 426 1-1/4-Inch Fiberglass-Reinforced Cut-Off Wheel, 428 Carbon Steel Brush, 429 Large Felt Wheel, 430 Coarse 1/4-Inch Sanding Drum, 432 1/2-Inch 120-Grit Sanding Band, 438 1/4-Inch 120-Grit Sanding Band, 442 Carbon Steel Brush, 540 1-1/4-Inch Cut-Off Wheel, 561 MultiPurpose Cutting Bit, 932 Aluminum Oxide Grinding Stone, 952 Aluminum Oxide Grinding Stone, 8193 5/8-Inch Aluminum Oxide Grinding Stone, 85422 Silicon Carbide Grinding Stone, and Carrying Case.
 The 300-1/24 300 Series Variable Speed Rotary Tool Kit includes 24 accessories, so you're ready to tackle whatever project you dream up next. |
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