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Boxing/Gaining Speed=Power

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Expert: - 1/24/2007


Question
Coach Rose,
I am fairly new to the sport of boxing about 2 years in the sport after playing college football for three years. However,I am interested in really building up my hand speed to throw faster combinations. Besides the speed bag and the double end bag what would be some good things to do, to build that lighting speed on the combinations. I am a heavyweight around 195lbs any suggestions would be most helpful.

Answer
Hi Scott,

It's two things: the mechanics of your punches and lean body mass. They work together to form speed, power usually follows.

Work on your form for every punch. Lightning speed is preceded by excellent form. Start with the jab, perfect it and then move on to the right cross. After you get the form down, go to the heavybag and throw each punch individually starting with the jab. Throw straight as possible, as soon as you hit the bag, jerk it straight back to starting position. Jerking it back fast is part of the speed of the punch. It gives you a rhythm to work with. If you leave it out there, it throws off your rhythm in a combination. Once you feel fast, now you need to add a little power. It's all in the hip and shoulder rotation on the 1-2. The more violently you can twist your body, the faster and harder the punch will be. Get the twist and the punch working together. For hooks, you will rotate your entire body including your front foot and partially your back foot. Work on each punch until you get the speed, power and rhythm down. Then start putting them together.

Thanks for the question and good luck

Jack  

Boxing

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Jack Rose

Expertise

I can answer any questions related to boxing and training. I can help anyone prepare for professional or amateur bouts. My trainer/boss of 24 years is in the Golden Gloves Hall of Fame and trained the heavyweight champion of the world. Holyfield, Roy Jones Jr., Bernard Taylor, Billy Bridges, Frankie Randall just to name a few of the boxers who have passed thru the Southerns and/or trained at our gym.

Experience

I have been in the sport of boxing since 1984. I started as a boxer and advanced quickly. I was lucky enough to have some of the best sparring in the country with 3 top ten pros in my very gym. I am fortunate enough to live near one of the better boxing programs in the country. We have cultivated our facility into the largest Amateur Boxing Gym in the country. In the mid 90's I became a trainer for Golden Gloves. I train amateur and pro fighters. I have worked in many corners at USA and Golden Glove tournaments. I have worked corners in pro bouts on HBO and ESPN cards. My friend, boss and coach is the former President of Golden Gloves and I trained under his tutelage.

Organizations
I am a certified Golden Gloves/USA Boxing Coach. I am also a licensed to work pro bouts in several states.

Education/Credentials
College, Pro Licenses, USA Boxing Certified, Certified Judge/Referee, Certified Fitness Trainer

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