Power in boxing isn’t just about raw strength—it’s about converting speed and technique into explosive force. Plyometric exercises teach your muscles to contract faster and more forcefully, turning your jab, hook, and cross into weapons. Jeff Mayweather integrates these three drills into every fighter’s routine to develop truly devastating punch power.
- Clap Push-Up to Tuck Jump
- How to: From a strong push-up position, lower your chest to the floor, then explosively push up so your hands leave the ground. Immediately tuck your knees toward your chest before landing softly. Reset and repeat.
- Why it works: Combines upper-body explosive strength with lower-body fast-twitch activation, mimicking the full-body kinetic chain of a hard punch.
- Medicine Ball Overhead Slam to Throw
- How to: Hold a 6–10 lb medicine ball overhead, slam it down in front of you, catch it on the rebound, and immediately “throw” it forward as if delivering an uppercut. Do 8–10 reps.
- Why it works: Trains the rapid transfer of power from your hips and core into your arms—essential for hooks and uppercuts that crack through an opponent’s guard.
- Lateral Bound Punch Combo
- How to: Stand in your boxing stance. Bound 2–3 feet laterally to your lead side, land softly, then fire a 1-2 punch combination. Bound back to the other side and repeat. Perform 6–8 bounds per side.
- Why it works: Enhances coordination between footwork and hand speed, teaching you to generate power even when shifting angles in the ring.
Putting It into Practice
Rotate these drills into your strength-and-conditioning days or as part of ring warm-ups. Jeff runs in-person athletes and online course members through these plyometrics weekly—master them, and you’ll feel the difference every time you throw a punch. Ready to take your power to the next level? Join the waitlist at jeffmayweather.vegas or drop by Mayweather Boxing Club for a demo session with Jeff Mayweather.
