• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

How to Get a Faster Punch

The ability to accelerate a punch plays an important role in impact and accuracy. In a new study, researchers asked which conditions are most conducive to fast striking in martial arts.

Doug Dupont

Written by Doug Dupont Last updated on Nov 22, 2021

Boxing power, speed, and endurance rank amongst the areas of strength and conditioning fraught with the most bro science. There are many opinions and not many good scientific resources. The difficulty is compounded by the fact that each fighter has a different style, as well as different strengths and weaknesses that change the very nature of the questions being asked. In a study this month in the Journal of Strength and Conditioning Research, the topic of punching acceleration was covered.

Both power and accuracy are affected by acceleration, so it’s clearly an important factor. Since the force of the punch relates to its speed at contact, how hard a hit is depends on the speed you can attain during the punch. However, as any good coach will tell you, it doesn’t matter how hard a punch is if it doesn’t land. Being able to accelerate a punch can improve accuracy by getting the punch to the target before the opponent’s defenses go up.

However, a punch is a complex technique, and there are many different kinds. The variables that alter the acceleration of a punch are close to infinite, but we can still know a few things about the basic mechanisms. For example, the distance a punch can travel will affect the time available to accelerate it. The power and strength of the upper and lower body are also important factors.

In the study, the researchers looked at karate athletes. Unlike other striking sports, the karate competitions based scoring on contact, rather than impact. In other words, a knockout punch wasn’t something the athletes regularly sought, so the pure impact of their strikes was less important overall than it would be for a boxer or kickboxer. However, their punch acceleration was key.

The athletes had their punches measured across four conditions. There were two distances used during the study. One was fixed at a distance of one meter from the target, and the other was chosen by the athlete. There were also two goal conditions. The first goal condition was to attempt the highest speed possible. The second was to achieve the greatest impact, which was something the athletes were not used to. Several tests were also performed to measure upper and lower body strength and power.

The researchers discovered that lower body power as observed during a counter-movement jump, as well as both upper and lower body dynamic strength, were all good predictors of punching acceleration. The researchers also found that the highest accelerations were achieved when the athletes used a self-selected distance and had an impact goal. That means the athletes achieved higher acceleration by trying to hit hard than they did by trying to hit fast.

The researchers recommended that well-designed strength and conditioning programs focusing on lower body strength and power and upper body strength might be the best for improving punching acceleration. When in training, the focus should be on transferring lower body power into the upper body as quickly as possible. Athletes should also focus on high-impact striking during their training.

References:

1. Irineu Loturco, et. al., “Predicting Punching Acceleration from Selected Strength and Power Variables in Elite Karate Athletes: A Multiple Regression Analysis,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000329

Photo courtesy of Shutterstock.

Doug Dupont

About Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business side of fitness, taking a management position at a large local gym. During that time he became a founding member of the UVM Brazilian Jiu Jitsu club, and was the first among their competition team. After only a few months he was assisting in coaching, and ran conditioning program for the club.

Out of college Doug set up his own training center. He grew his list of clientele including several professional MMA athletes, eventually going so far as to corner a world title fight. He has continued ­­­to develop his business into today.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About