Coach Benj

6️⃣ TRAINING METHODS TO INCREASE PUNCH POWER 🥊💥

A punch isn’t just an arm movement — it’s a full-body explosive action.

Force starts from the ground up, transfers through the hips and torso, and finishes with arm acceleration + full-body tension on impact.

🥊 Punches can generate over 2500N of force (over 250kg)
⏱️ And can be delivered in under 200ms
⚡️ Showing the necessity for high amounts of force to produced under a time constraint

Here are 6 training methods you can use to increase punch power.

SWIPE ➡️ to see

COMEBACK STORY 🏆🇫🇷

Immensely proud of on his return to the ring last week 👏🏽

After suffering a chronic injury that left him off his feet and out of training for months, this was his first bout in a year.

Since then, we’ve focused on rebuilding strength around the injury and developing the physical qualities needed for a successful return to boxing.

With only 8 weeks back in full time boxing training, he travelled to an international competition by himself without a coach and faced France’s #1 and #2 ranked athletes in his category 👊🏽

Showing a true champs mindset! 🧠

Some progress we’ve seen is:

➡️ 38% reduction in daily pain
➡️ 20–35% increases in strength
➡️ 58% increase in Assault Bike output while progressively increasing training volume and intensity

A pleasure to support your journey and a credit to yourself for the work you’ve put in every day 🤝

SWIPE ➡️ to see the progress and training highlights 🔥🥊

UPPER BACK EXERCISES FOR BOXERS 💪🏽🥊

SWIPE ➡️ for a variety of upper back exercises you can integrate into your training, along with a breakdown of why they’re essential ✅

📅 Aim for at least 1x horizontal pull and 1x vertical pull each week

WHY TRAIN THE UPPER BACK? 🤔

Your back plays a vital role in boxing performance: 👇🏽

🐌 Decelerating missed punches – Protects your joints and reduces injury risk
↔️ Snapping back during combinations – Helps reset and stay fluid
💥 Generating that “snap” – A key ingredient in punch speed and power
⚖️ Balancing the shoulder joint – Prevents imbalances from over-dominant pressing

✅ Recommended Loading:
✔️ 6–12 reps
✔️ 3–4 sets per movement

ISOMETRICS FOR BOXERS 🥊💥

SWIPE ➡️ for more information

Overcoming isometrics involve pushing maximally against an immovable object 🏋🏽‍♂️

They’re a great tool for developing force production, neuromuscular readiness, and stiffness — all with a relatively low fatigue cost 💪🏽

Research has actually found that isometrics can IMMEDIATELY increase punch force 🥊💥

SWIPE ➡️ for examples of how and when to use them

FANTASY FIGHT - Andre Ward 🆚 David Benavidez 🥊🔥

Personally two of my favourite fighters from the past and current era 👌🏽

Both super middleweight and light heavyweight world champions 🏆

Benavidez recently becoming a 3-weight world champion after winning cruiserweight gold 🇲🇽

Ward the undefeated Super Six winner and Hall of Famer 🇺🇸

WHO would’ve won this fight ⁉️👇🏽