Want to boost your punching power right now?

In this post, I'm sharing a drill you can start today. It's all about putting in reps to develop and work on your power.

This isn't about the "how" of throwing punches with perfect body mechanics - that's for another time. Here, I'm focusing on the "what": a practical drill you can do on the bag to build the power you need. It's all about repetition and throwing power shots.

Video Breakdown

Seven Punches, Plus a Bonus

You'll be throwing 7 out of 11 punches from my programs, "Striking Fundamentals Vol.1 and Vol.2." The programs cover 11 key punches to drill and master, but for this, we'll be sticking to 7.

Here are the punches:

• Jab (to the head)
• Cross (to the head)
• Lead hook (to the head)
• Rear hook (to the head)
• Lead uppercut (to the head)
• Rear uppercut (to the head)
• Overhand (to the head)

Then, there are 2 bonus strikes: the lead elbow to the head and the rear elbow to the head. These will help you develop  the body pivot, torque, and rotation - keys to punching with power. So, we've got nine strikes total - 7 punches, 2 elbows.

How the Drill Works

The drill is rep-based.

Each punch or strike gets 10 reps, thrown at full power - 80 to 100%. Wear gloves for this. They let you go all out without wrecking your wrists.

Bare knuckle? Drop it to 60-80% power to protect your hands. I prefer gloves because I want max rotation, technique, and power driving through each strike.

For 9 strikes at 10 reps each, expect 15-20 minutes.

Also: you're doing it from both stances.

Start with your natural stance - mine's Orthodox - then switch to your opposite stance (Southpaw for me).

Each punch is thrown solo, with as much power as you can with perfect technique. Don't throw wild haymakers or ditch form for power. Quality reps are the goal - full torque, body rotation, solid delivery, and recovery. All the punch mechanics from are in play here from "Striking Fundamentals Vol.1+2". You're drilling these into your muscle memory.

Step-by-Step Breakdown

Start the timer and let it run. Do 10 reps per strike, resting 30-60 seconds before going to the second strike.

• 10 Power Jabs: mot snapping jabs, but full-intensity strikes, using hip and leg torque to drive power.
• 10 Crosses: same, max power.
• 10 Lead Hooks (Head): full body rotation.
• 10 Rear Hooks (Head): power from the ground up.
• 10 Lead Uppercuts: drive through.
• 10 Rear Uppercuts: keep the torque.
• 10 Overhands: big, controlled power.

Then the extras:

• 10 Lead Elbows: twist from the legs, feel the rotation.
• 10 Rear Elbows: drive your body into it.

That's 90 reps in one stance. Switch to southpaw and repeat.

Why both stances? You want to be sharp on your weak side too. Focus on quality - power, rotation, grounding through your legs and torso. Don't overthrow or wind up. Keep technique tight.

Why Elbows?

Elbows teach you to generate power from the ground, through your legs and hips. It translates perfectly to punching. Drilling them builds that full-body rotation you need.

Customize It

9 strikes, 10 reps each, takes 15-20 minutes with minimal rest.

Want more? Bump it to 15 reps per strike - it'll take longer, but watch your form. If you tire out and technique slips, rest more. 10 reps is a solid start, though.

Want more focus? Cut the strikes down. Focus on jabs and crosses - say, 40 reps each - then switch stances. Or pick three punches, like hooks and uppercuts and do 20-30 reps each. Fewer strikes. More reps. It's a great way to drill power.

Take It Further

This drill's about power, plain and simple. For the full dive on all 11 punches, how to throw them and over 20 combos, check out "Striking Fundamentals Vol. 1+2". But for now, grab your gloves, hit the bag, and start building that KO power.