Page 62 - Jennifer Chieng Badass Boxing Workouts

The end of your closed fist is past the center line of your
chin

You are over-rotating and moving past your target

You are leaning too far over your lead foot

You are pulling and leaning backward on your rear foot

When any of the above occur, the impact of the placement
of your punch on a physical or perceived stationary target
mirroring your position decreases, as some of the generated

force is dispersed around your desired target. Ideally, when
punching, the effort in muscle recruitment stops upon
immediate connection to your physical or perceived target.

Following the connection of your punch is the effort in
retraction. Any additional effort exerted to further extend
your punch after you make a connection results in the
inefficient use of energy, which transfers force of impact
around, instead of directly and solely on, a target.

Generating Power through Speed

According to the third edition of the NASM Essentials of
Personal Fitness Training, power is defined as the ability of
the neuromuscular system to produce the greatest force in
the shortest time. To illustrate this concept, let’s use the
example of a tire flip exercise. As you begin to lift the tire,

you must exert enough energy to move the object. The use
of strength, which the same book defines as the ability of
the neuromuscular system to provide internal tension and

exert force against an external resistance, acts as the
resisting force against the weight of the tire. As the tire
drops in the latter portion of the exercise there is no
external resistance against its falling weight until it hits the
floor.