To increase punching machine game power, focus on explosive strength. Perform 3 sets of 10 box jumps (24-inch height) twice weekly, boosting lower-body power by 18% in six weeks. Add medicine ball throws (5kg, 3 sets of 12 reps) for rotational strength, improving punch force by 20% in two months.
Improve Punching Speed
For instance, studies have shown that a punch thrown at 10 meters per second generates nearly 25 percent more force than one thrown at 7 meters per second-which is hugely significant, considering the same strength was applied. In order to achieve this much-needed speed in punching, players must practice the speed bag drills in 3-minute rounds up to 5 rounds daily.
In 2022, a study involving arcade game performance demonstrated that a reduction in reaction time by just 0.1 seconds resulted in a 15% increase in the success of fast punches. Basic exercises in catching a dropped ball or even using reaction timers help develop hand-eye coordination. It is possible to decrease your average reaction time from 0.3 to 0.2 seconds within a month by consistently practicing reaction drills for 15 minutes daily.
With a commitment to 3 plyometric training sessions every week, boxers increase punching speed up to 20% in six weeks. For instance, 3 sets of 12 reps of explosive medicine ball slams three times a week will help build the fast-twitch muscle fibers responsible for the fast punch.
Data from studies into sports performance, such as a plan the fighter spends 20–30 minutes on core exercises like planks, Russian twists, and cable rotations three times a week, improves punching speed by 15–18% in just two months.
Develop Explosive Strength
Biomechanical studies show that correctly performed explosive punches can generate forces in excess of 1,000 Newtons, which translate into a 30% higher score compared to slower and less forceful strikes. Doing 3 sets of 12 clap push-ups three times a week will increase your upper-body power by 18% in six weeks, so you’ll be able to hit harder and faster.
Studies of kinetic chain movements indicate that 60 percent of the force of a punch comes from the legs. For boxers on a punching machine, adding 5 sets of 10 box jumps with 60 seconds of rest into a weekly workout results in 25 percent gains in lower-body explosiveness over eight weeks.
A 5-kilo medicine ball makes for the ideal medicine ball exercise in overhead slams and rotational throws that imitate a mighty punch. Studies have concluded that one rotational throw 3 sets of 15, performed three times in a week may enhance rotational strength and give a punching power of as high as 20% within two months.
It has also been measured that fighters with strong cores can generate up to 25% more punching force than those with weaker core stability. Doing 3 sets of 45-second planks and side planks four times a week will increase core stability by 15–20% in only six weeks, making sure the energy from your explosive movements doesn’t dissipate before it reaches the target.
Perfect Technique
When power is to be generated from the ground, right through to the legs, core, and into your arms, then it should be with an active engagement of the full kinetic chain. Proper training on hip rotation and correct positioning of the shoulder significantly influences punch power output to over 1,200 Newtons from below 800 Newtons. Full-body coordination with shadowboxing drills for 10 minutes daily can improve punch efficiency by 15% in four weeks.
A well-aligned punch can transfer up to 98% of the generated force onto the target, while misaligned punches lose approximately 20% of their potential impact. Practicing strikes with either a focus mitt or a heavy bag for 3-minute rounds, 5 days per week, helps players refine alignment and ensures consistent force delivery. To punching machine players, this can increase scores by an average of 15% within two months.
Those boxers who can keep their shoulder-width stance while pivoting the rear foot at the time of punches manage to develop 20% more rotational force than those who cannot. Training in the movement combined with breathing control—sharp exhalation during the act of punching—will help in stability and the velocity of the punch. Devoting only 15 minutes per session to stance drills three times a week yields dramatic increases in precision and power after six weeks of training.
Strengthen Core Muscles
As some studies in sports biomechanics show, the core may increase punch force as much as 30%, as it ensures that the energy transfer while the strike is as efficient as possible. Mixed martial artists who train in rotational core movements such as Russian twists with a 5-kilogram medicine ball three times per week better their rotational power by 20% in just six weeks.
Athletes who practice planks and side planks for 3 sets of 45 seconds each for five days a week see an overall core stability enhancement of 15% within four weeks. This stability reduces energy loss at the point of punches, so all the ounce of effort put in goes into the machine, boosting scores by an average of 10-15%.
This style of dynamic core training, especially in the form of cable woodchops and standing oblique twists, greatly improves punching performance. One such study among competitive boxers revealed that adding in 70% of maximum load cable rotations, 3 sets of 12 reps, four times a week, improved punch force by 25% within eight weeks.
Increase Leg Drive
Since up to 60% of the power in a punch originates from the legs, those who squat and deadlift with 70-80% of their one-rep max three times a week increase their punching power by 25% in eight weeks.
Doing 3 sets of 10 box jumps-squats with at least a 24-inch height, twice a week, increases lower-body explosive power by up to 18% in six weeks. In a game setting, many players who do plyometric routines find that they score 15–20% more often from having more energy come out of their legs.
The researches on athletes suggest that 5 sets of 8 weighted lunges with 40% of body weight three times a week develop 22% lower-body strength in two months. Shortsprints of 20-30 meters, repeated 6-8 times with 1-minute rest in between, three times a week give a punching power increase of 12-15% in four weeks.
