David Haye using a sledge hammer which is a variation of weight training

Elite Boxing article

What is the main thing people remember about a boxing match? People always remember the knockouts and knockout artists like Nigel Benn. Any boxer can improve their punching power. You ask how? There are several ways:

Resistance training in the form of explosive movements such as the Olympic lifts and their derivatives will enhance performance. Exercises such as the clean, clean and jerk, split squats and such are vital for power enhancement. Now most people would say weight training makes you slow and muscle bound. Yes, if you train like a bodybuilder. Bodybuilder’s train for size, symmetry, definition and so on. Boxers lift to enhance their performance.

Exercises Repetitions Sets Rest- sets & exercises
Cleans 3-5 3-5 2-3 minutes
Clean & Press 3-5 3-5 2-3 minutes
Push Press 3-5 3-5 2-3 minutes

Research done in the old Soviet Union which was translated by Dr. Michael Yessis in 1983 says that there is definitely a synchronisation between leg, trunk and arm action which plays a major role in increasing punch power. That is the movement originates from the feet, then the trunk and finally the arm extension. Therefore, full body exercises are more effective than single muscle exercises for example squats instead of leg extensions.

Category Arm extension Trunk rotation Leg extension Total
Knockout artists 24.05 % 37.30 % 38.65 % 100 %
Speedsters 24.72 % 41.73 % 32.55 % 100 %

The above table shows that knockout artists get most of their power from leg extension. Therefore, developing leg power is essential in increasing punch power. This can be achieved by resistance training with 30 to 60 % of your 1 repetition maximum, Plyometric (shock training such as jump squat using bodyweight and the use of bands and chains at the end of bars.

All the above train the nervous system which can improve the coordination between the legs, trunk and arms. It is worth remembering that the muscles are slaves of the brain. The above exercises should best done when you are fresh. To learn the above techniques find a suitably qualified person.