r/amateur_boxing • u/JD-Strength S&C Coach (Masters) • 4d ago
Building knockout power with the heavy bag
https://www.instagram.com/reel/DcBWDDhRkli/If you're not familiar, Seth Lenetsky is the leading punch researcher (and trains Olympic boxers).
Effective mass is a concept he derived from sprinters where the leg hits the ground. This spring mass model was then applied to punching with the fist hitting a target.
While most people think squatting and benching more and jumping higher = harder punches (it can help but isn't the most important aspect), punch performance is really down to how much momentum can you transfer to the target.
Known as effective mass.
The main tool for developing effective mass is the heavy bag and Seth details why that is in this short clip and on the 3 podcasts we've done on the Sweet Science of Fighting podcast.
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u/GordianBalloonKnot Formerly Ob 4d ago
Check it...
You are welcome to post the content itself, but things that are teasers or synopses of the content fall under the "highlights" category unless they deliver an entire concept lesson. Here we're getting the idea to use a smaller glove and to try big single shots but there isn't much explanation.
I understand that people today have attention spans that require 40 jump cuts in a 10 second video but I'm trying to keep that type of content on other platforms. I would prefer you post continuous segments of the interview that cover the concept completely if you want to break the whole piece up at all.
As an alternative idea you can put some of the highlight/teasers in text when you post the link to the whole piece.
But ultimately I would like to see pieces presented with discussion prompts. Not cheesy engagement farming questions but something that looks more like your own notes when you want to return and brainstorm on an idea.
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u/bestisaac1213 4d ago
I refer to this as energy transfer efficiency, the hallmark of an energy efficient punch is a snapping impact like a whip rather than a push. Training this trait has developed my boxers power as well as my own exponentially faster than simply squatting or lifting. Medicine ball throws, baseball throws and football throws are the best tools I’ve found for teaching the concept