VIDEO: Strengthen Your Long Range Punch

Lets say we want a harder punch at a longer range. One way we can do this is to increase the amount of force generating elements within a muscle-tendon unit but that has implications for making weight. So a great way to improve this is by using a technique called Accommodating Resistance Training.

This is where the resistance of an exercise increases with the range of motion encouraging an athlete to apply more force at the top of the lift. This can be achieved with bands, chains or partial range lifts, mainly done with squats, deadlifts and upper-body pressing exercises.

Bands – Attaching the bands to the end of the bar will make the resistance harder at the top and is a great tool for developing speed and acceleration. Bands can also create a greater eccentric demand so could cause muscle damage, so becareful where you place them in the program.

Chains – Using chains can have positive effects on bar velocity and stability. Preferred loads are between 70-80% 1RM. Also, a reduced eccentric demand can encourage a rapid stretch shortening cycle.

Partial Range – Doing partial lifts allows more load to be lifted during compound lifts, strengthening tendons as well as overloading the neuromuscular system.

Why is this important? Read our recent ‘Science behind Golovkin’ articles to find out more.

Golovkin Length tension


Danny Wilson co-founded Boxing Science in 2014 following building the successful Boxing program at Sheffield Hallam University where he has coached over 100 amateur and professional boxers as a strength and conditioning coach. He has also helped prepare Kell Brook for his mega-fight with Gennady Golovkin, and his Ingle Gym stablemates including Kid Galahad, Jordan Gill and Kyle Yousaf.

Away from Boxing, Danny is currently the Yorkshire regional strength and conditioning coach for England Golf and has experiences in youth and professional standards across a range of sports.

Danny is a United Kingdom Strength and Conditioning Association accredited strength and conditioning coach and has a Master of Science degree in Sport Science at Sheffield Hallam University, UK. For his final research project Danny profiled the physiological characteristics of amateur boxers and will share some of the novel findings on Boxing Science. Danny will be contributing to the Strength and Conditioning section by writing about the science behind the punch, training methods, working with junior athletes and case studies.