Air Punch
 |
 Draper 27831 Air Nibbler Punch for 27639 Air Nibbler $24.31 Time Remaining: 11d 13h 58m Buy It Now for only: $24.31 |
Air Punch
Punching Bag Speed
When training with a punching bag, it is very common to overemphasize power and forget about speed. This is probably because most who buy a punching bag do so for the power; since it is a common misconception that bigger and stronger is better. If a 300lb guy can only throw one punch every two seconds while a 200 lb guy can throw four punches with half the intensity in the same timeframe, I’d put my money on the 200 lb guy. Punching speed is not something that should be second to power, but regarded as equally important.
Pick a spot on the bag and slowly throw punches. Gradually increase the frequency of punches until you are maxed out and stay punching at this maximum speed for about a minute. Rest and repeat. Yes, this is ridiculously simple objective, but very effective. One can also attempt this speed exercise using the weighted gloves and punching the air. It is a common mistake to use weighted gloves on a punching bag; this can cause a lot of damage.
Try throwing punches at a speed that feels comfortable for a couple minutes, and then repeat the above exercise increasing punching speed without stopping. After another minute, go back to punching slower again and repeat. The idea here is simulating a real fight. In reality, you’re going to get tired and your punch speed will diminish for a little while until you catch your breath. Doing this will give you some insight into how long you can last before you crash and the hope is that there will be no need for a rest period over some extended period of time.
Many people give up too easily when it comes to building punching speed. It’s something that will take time to achieve and something which should be looked at as goal oriented. Instead of just showing up at the gym and telling yourself that you’ll do as much as you can do, try setting a goal of 10-15 minutes a day where you gradually increase punching speed. Anything in life that’s worth anything requires work and if you have the will and concentration, you’ll find a way.
About the Author
David Toub is the owner of Punching Bags Pro and absolutely loves the sport.
How to get a harder punch?
Is there any exercises which specialize in improving a harder punch? Maybe like exercises which boxers would do? My friend says holding a dumbell and punching the air improves his punch, any thoughts on this?
Thanks! 
To get a harder punch hence more power in a punch there needs to be a greater force in your punch. To do this you need power and speed.
To gain more power in your punches, do dumbell exercises to build muscle in your biceps and especially triceps. You could also use weights to gain muscle in your forearms, chest and upper back. As the motion of the punch uses all these muscles.
To gain speed and keep it consistant i.e. for boxing you need to be mega fit, otherwise you throw 2 haymakers and then your gassed. Try sparring and exercising on the rowing machine/treadmill etc.
Air punch