Punching With Weights

[grasshopper1486]

OSU !!!!!

Hey guys, just want some general advice here....What's your stance on punching with weights ???? When i used to train my sensei made us use them to punch....is that really good/beneficial ???......But in my country, a "so called" Karate Expert said that it dosen't develop any real punching power and it is a total waste of time...If what he says is true, then what does it really do ?? or is he talking a load of bull !!!
Personally i think it does help punching power. What do you guys think ?????

[ANTSAN]

Osu,

I personally think it's a good thing, my sensei also says this helps prevent dropping your hands in ganmen cover...

[jcbel]

I've always thought of it as an endurance exercise, not a strength one. I could be wrong though!

[Kurisu]

I'm a strong advocate of using weights for punching and kicking. I've used Jeff French's methodology for building speed and strength with great results. His methods are used for boxing but I've been able to make some modifications to apply these concepts to kicking as well. You can order his video from Title Boxing: http://store.titleboxing.com/video-t...deos-vid9.html

[Nix]

I personally think it helps with endurance and speed. Kurisu, what is your opinion on kicking with weights and knee injuries?

[Kurisu]

Nix, when we train with ankle weights for kicking we never kick at full speed. I think that's where a lot of injuries take place. The main focus is to use proper kicking technique at about 1/2 normal speed. When we take the weights off we notice an increase in kicking speed and power.

[GJEChamberlain]

Osu!

Watch those joints!

I prefer using resistance bands, as you then don't have to 'slow' the punch / kick down at the end of the movement to prevent soft tissue damage.

Be aware that any resistance that alters the mechanics and / or path of the strike may be counter productive.

Gary

[Kurisu]

Gary, you're absolutely correct about resistance that alters mechanics. I'm very dillegent about technique and I always make sure that who ever is training with me uses correct mechanics when doing light resistance training.

I think reistance bands are good as well for punching. We throw in at least one round of shadow boxing using a resitance band, primarily using straight punches.

[meguro]

At best, the benefits are marginal (grip & guard endurance). At worst, punching and kicking with weights can be injurious. With the weight in your hand or attached to your ankles, you never get to launch the punch or kick as explosively as you might if your were to hit a heavy bag. Instead, to protect your joints, you've got to get ready to slam on the brakes. IMO, what you get good at is pulling your kicks and punches.

You can work with weights to improve punching and kicking, however. Throwing the weight against the bag or out in a field, much like a shot put, recruits the same muscles as throwing a punch. Push presses, snatches and cleans are other exercises with weights that get your muscles firing explosively as in punches and kicks.

[Dent]

Osu!

This is where those resistance bands really come into their own. They take momentum right out of the equation, and can adjust in a moment to the demands of the technique.

Osu!

[Deaken]

We often trian using small light dumbels for punches. The exercise builds your shoulder muscles which helps with overall strength, power and endurance.

I usually set up 2, 4 and 6 lbs but any combination will do. Pick up the lightest, do 30 punches, then pick up the next lightest and do the same, then the heavyest then back down to the lightest. This is one set. then change your stance and do the same with the other foot forward.

OSU.

[Aunty Ichigeki]

Originally Posted by meguro

At best, the benefits are marginal (grip & guard endurance). At worst, punching and kicking with weights can be injurious. With the weight in your hand or attached to your ankles, you never get to launch the punch or kick as explosively as you might if your were to hit a heavy bag. Instead, to protect your joints, you've got to get ready to slam on the brakes. IMO, what you get good at is pulling your kicks and punches.

You can work with weights to improve punching and kicking, however. Throwing the weight against the bag or out in a field, much like a shot put, recruits the same muscles as throwing a punch. Push presses, snatches and cleans are other exercises with weights that get your muscles firing explosively as in punches and kicks.

I'm totally with this advice and with resistance bands. The problem with punching with weights is you're training the muscles that 'lift' the fist vs training the muscles that project the fist. Hence the throwing exercises Meguru talks about are much better. I think light weight is okay (heavy gloves) but otherwise - meh! Not good science!

[kidflash]

Originally Posted by Aunty Ichigeki

The problem with punching with weights is you're training the muscles that 'lift' the fist vs training the muscles that project the fist.

This is exactlywhat i've heard about it. But you can use weights in order to train explosive chambering of the leg by just doing hizageri with ankle weights, there should be no injury risk - at least if you're warmed up.

By the way, what kind of resistance bands do you use? I just tried gyaku tsuki with my slim one - it ripped at the 3rd punch It was kinda old though...

[BigAl]

I'd be very careful punching with weights. No more than 5# tops and go very slowly, and make sure you do lots of punching after without them.

I haven't tried out bands yet but I'm pretty anxious to.

[MSingh]

I tried out some resistance bands yesterday and im aching all over today. I was just wondering if anyone knows where I can buy some cheap one's in the UK from a local retail place. I looked at argos- but too expensive.

Would help a lot, thanks.

[jcc]

Originally Posted by MSingh

I tried out some resistance bands yesterday and im aching all over today. I was just wondering if anyone knows where I can buy some cheap one's in the UK from a local retail place. I looked at argos- but too expensive.

Would help a lot, thanks.

Osu!

I´ve never used these things - anybody know how long they´ve actually been around? I ask because back in the ´70s we used to use old bicycle inner tubes in a similar way! Obviously someone has had one of those bright idea somewhere along the way.

So, can anyone tell me how they would compare, to say, an inner tube?

[SHIDOKANATLANTA]

punching with a light weight would only help with muscular endurance. it will not improve punching power or make your punches stronger. shifting the bodyweight into the punch is the only way for more power. hit the bag and pads and spar to for power.

[kyofighter]

OK...
When you punch or kick with weights you need to avoid the snap at the end of the strike and slow down to maybe 50-60% .
I've been training that way for over ten years, and I never injured myself. From my experience you can gain endurance and also punching power.
Not every training metod suits everyone, so if you don't like it and it doesn't feel right for you , then don't do it.
Osu.

[meguro]

I've got elastic tubing as a travel training gadget. I think they're great for isometrics and therapy. I'm not so keen on using them for dynamic exercises like punching. It's the attachment point-it throws off your punch or kick mechanics unless you've aligned it just so. Like Shidokanatlanta I favor hitting something or someone-weights are supplementary.

When I'm training alone-heavy weight and dynamic lifts to get the major muscles groups firing synchronously. I will make one addition-alternating dumbbell cheat curls. They're not really curls in the bodybuilding sense-like in kagi tsuki, the angle between forearm and upper arm doesn't change much. In fact, it's pretty much an isometric exercise for the grip, biceps and core. The dynamic work is done by the hips and legs, pivoting and launching the weight/punch.

[ksan]

Kyofighter is right.. you need to becarefull at the end of the punch and make sure you dont injure your ligaments at the end of the movement in the snap because the weight is stil moving when your arm is stretched (its more vulnerable in that position). To avoid this i was taught you can use a rubberband (like in the rubberband training we have seen filho and feitosa seen doing in brazil) or you can use the pulley machine with the weights and punch that way.