3 Punching Bag Combos for Speed and Power

The primary reason why training on a punching bag is so effective for Boxing is that it provides you with a target that you can hit as hard, as fast, and as often as you want. This way your body gets the maximal level of work done per unit of time. While working with a sparring partner is great training and should be part of your boxing regimen, you don't really get to push yourself to your physical limits due to safety for your partner and yourself.

That being said, the best way to realize your punching power and speed potential is to train on a punching bag.

In this video, FightCamp Trainer Shanie Smash demonstrates 3 (three) boxing combinations to incorporate into your training, as well as a drill that will help you build on your punching power and speed.

The Boxing Punch Combinations

Jab - Cross - Lead Hook (1 - 2 - 3)

• Start in your boxing stance
• Throw a quick jab
• As your lead hand returns to guard after the jab, throw the cross
• Finish the combo with a lead hook

Jab - Jab - Cross (1 - 1 - 2)

This combo features 2 stages - first a single jab; followed by a 1-2 (jab-cross).

• Begin in your boxing stance
• Throw a jab and fully retract the lead hand back to guard
• Throw a 1-2 (jab-cross)

• The cross starts as you start pulling back the lead hand after the jab

Cross - Lead Hook - Cross (2 - 3 - 2)

• Start in your boxing stance
• Throw a cross
• As the back hand returns to guard rotate your hips and throw a lead hook
• Without any pauses in-between, as soon as the hook lands, start rotating in the opposite direction to finish the combo with a cross

• All three punches are connected and thrown on the same beat/rhythm

Boxing Drill

What we want to achieve with this type of boxing drill is to improve our punching speed and increase our punching power. We do this through interval drills that condition our body's musculature, AND this improves your Lactate Threshold Level (a.k.a. Lactate Inflection Point).

Lactate inflection point (LIP), is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly. It is often expressed as 85% of maximum heart rate or 75% of maximum oxygen intake. When exercising at or below the lactate threshold, any lactate produced by the muscles is removed by the body without it building up. — Wikipedia

More simply put, the lactate threshold level is the threshold of exercise intensity beyond which you will be very sore on the next day.

Basic Round

This workout is divided into 3-minute rounds with the number of rounds varying by level of preparation. Each round is split into the following intervals:

Basic Combos (60 seconds)
Moderate power, moderate speed

For the first minute, throw the three punch combinations above on the heavy bag at a moderate speed and level of power.

• Jab - Cross - Lead Hook (1 - 2 - 3)
• Jab - Jab - Cross (1 - 1 - 2)
• Cross - Lead Hook - Cross (2 - 3 - 2)

Speed (30 seconds)
Moderate/low power, high speed

Using only the straight punches (or uppercuts), throw as many shots as you can for the duration of this interval (30 seconds) as fast as you can. Don't worry too much about power; the point of this interval is to increase your endurance and speed.

Basic Combos (60 seconds)
Moderate power, moderate speed

The purpose of this exercise is to recover from the previous speed interval. You are still throwing shots, but nowhere near the speed that you did before. Pick random sequences of the same combos.

• Jab - Cross - Lead Hook (1 - 2 - 3)
• Jab - Jab - Cross (1 - 1 - 2)
• Cross - Lead Hook - Cross (2 - 3 - 2)

Power (30 seconds)
High power, moderate speed

This is the last interval of the round. Here, throw every punch with maximal power. Shanie recommends throwing hooks, but you can also use uppercuts. Don't worry about speed; instead focus on delivering the maximum amount of power with every shot.

Repeat!

Now for the real challenge: how many rounds can you do? As you build up your endurance, you will be able to increase the number of rounds. Give yourself one minute rest in between rounds to recover.

And there you have it -- everything you need to build your punching power, speed, and endurance. Practice what you just learned and you will get stronger and faster. You will be able to fight longer, and you will carry your speed and power over into the championship rounds. Incorporate the drill above into your training and you will be sure to see progress. For more pro tips and exercises to enhance your at-home boxing training, subscribe to FightCamp's YouTube Channel.

Related Articles

Why You Should Start Training With a Punching Bag
3 Exercises To Increase Punching Power - No Equipment Needed
The Ultimate Guide To Punching Speed
How To Train On a Heavy Bag: Boxing Tips
Boxing 101: 3-Punch Combos

The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. Shanie is also USA Boxing Coach certified.