Power Punching Program: Hit like a Heavyweight

Power Punching Program: Hit like a Heavyweight

Have you ever had a dream where you're fighting for your life, but your punches felt like pillow hands? This program will turn you into the nightmare that haunts your opponents in their sleep!

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Power Punching Program: Hit like a Heavyweight
  • Introduction and Power Sensitivity Drill

    Welcome to the Punching Power Program. We will first begin by setting a baseline to identify how power is developed by using the "Power Sensitivity Drill".

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in this video, you agree that yo...

  • 1.1 Plyo Pushups

    Explosive plyometric push-ups will develop the fast-twitch muscle fibers in the upper body.

    Recommended rep range: AMRAP (as many reps as possible) for 10 seconds. Rest. Repeat for a total of 5 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the acti...

  • 1.2 Jump Squats

    Choose your variation of a jump squat to build strength, endurance, and balance in the lower body and core.

    Recommended rep range: AMRAP for 20 seconds. Rest. Repeat for a total of 4 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the activities show...

  • 1.3 Bas Twists

    Inspired by Bas Rutten's favorite movement, these rapid rotations will challenge your core's muscular endurance and rotational torque. Don't forget to breathe!

    Recommended rep range: AMRAP (as many reps as possible) for 60 seconds. Rest. Repeat for a total of 3 sets.

    The drills in this video a...

  • 1.4 Jump Lunges

    Choose a jump lunge variation to strengthen the lower body.

    Recommended rep range: AMRAP for 20 seconds. Rest. Repeat for a total of 4 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in this video, you agree that you are physical...

  • 1.5 Pull Ups

    Pull-ups will develop forearm strength to protect wrists and increase the impact of your punches.

    Recommended rep range: AMRAP (as many reps as possible) for 10 seconds. Rest. Repeat for a total of 5 sets.

    The drills in this video are performed and supervised by professionals. By engaging in th...

  • 1.6 3-Step Shadowboxing

    Master the timing of when to stay loose and when to find tension in your muscles, to maximize the impact of your punches while conserving energy.

    Focusing on “sticking the punch” you will throw the following combinations 50 times each:
    1. Jab - Lead Hook - Lead Uppercut
    2. Cross - Rear Hook - ...

  • 2.1 Rotational Slams

    These medicine ball rotational slams are great for the forearms, legs, and core.

    Recommended rep range: AMRAP for 20 seconds. Rest. Repeat for a total of 3 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in this video, you agree ...

  • 2.2 Overhead Slams

    These overhead slams with a medicine ball build full body strength and coordination.

    Recommended rep range: AMRAP for 20 seconds. Rest. Repeat for a total of 4 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in this video, you ag...

  • 2.3 Underhand Throws

    Underhand throws with the medicine ball against the wall will build rotational power in the core, legs, and hips.

    Recommended rep range: AMRAP for 10 seconds per side. Rest. Repeat for a total of 4 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the ...

  • 2.4 Overhand Throws

    Overhand throws with the medicine ball to develop upper body strength and rotational power.

    Recommended rep range: AMRAP for 10 seconds each side. Rest. Repeat for a total of 6 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in t...

  • 2.5 Straight Arm Smash

    These straight-arm medicine ball slams against the wall develop arm explosiveness.

    Recommended rep range: AMRAP for 20 seconds. Rest. Repeat for a total of 3 sets.

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in this video, you agre...

  • 2.6 Static Punch Holds

    These static punch holds will get your body shaking. The addition of the medicine ball encourages proper alignment of the bones and recruitment of your muscles.

    Recommended rep range: Hold punches 1-6 for 30 seconds.

    The drills in this video are performed and supervised by professionals. By eng...

  • 3.1 Single Power Shots

    These single shots on the heavybag will isolate the movement to develop better technique and more power with every punch.

    Recommended rep range: Cross, 50x; Lead Hook, 50x

    The drills in this video are performed and supervised by professionals. By engaging in the activities shown in this video, ...

  • 3.2 Nonstop Power Punches

    Every punch you throw for 20 seconds should be at 100%! Let it rip. The most important part is to keep good technique, even when you're tired.

    Recommended rep range: Nonstop punches for 20 seconds. Rest. Repeat for a total of 3 sets.

    The drills in this video are performed and supervised by prof...