{"id":29847,"date":"2024-12-05T16:32:54","date_gmt":"2024-12-05T15:32:54","guid":{"rendered":"https:\/\/yourboxingcoach.de\/blog\/does-strength-training-really-make-boxers-slow\/"},"modified":"2025-09-24T16:36:54","modified_gmt":"2025-09-24T14:36:54","slug":"does-strength-training-really-make-boxers-slow","status":"publish","type":"post","link":"https:\/\/yourboxingcoach.de\/en\/blog\/does-strength-training-really-make-boxers-slow\/","title":{"rendered":"Does strength training really make boxers slow?"},"content":{"rendered":"

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The science behind punching power in boxing<\/h2>\n

Introduction: Why is impact power so important?<\/h3>\n

In boxing, punching power often decides who wins. A powerful punch can throw your opponent off balance or even lead to a knockout. But what makes a punch really powerful? What physical skills do you need to reach your maximum punching power?[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”2\/3″][vc_column_text css=””]<\/p>\n

Does strength training make you slow?<\/h3>\n

As a boxing trainer in Hamburg, I am often asked whether strength training makes boxers slower. People usually think of bulky, pumped-up musclemen who lack both speed and mobility. <\/p>\n

In fact, excessive muscle building can impair flexibility and speed, which is detrimental in martial arts. Bodybuilders often train for maximum muscle mass, which can lead to reduced flexibility and increased adaptation of slow-twitch muscle fibers. In addition, the mountains of muscle naturally also need to be supplied with sufficient oxygen, which quickly becomes noticeable in a competition through limitations in endurance. <\/p>\n

In contrast, martial artists focus on speed and agility in order to perform effective techniques. Too much muscle can therefore limit performance in martial arts. <\/p>\n

Interestingly, scientific studies have shown that targeted functional strength training can significantly improve performance in martial arts. Training methods are used that are specifically aimed at promoting explosive strength and the activation of fast-twitch muscle fibers without compromising flexibility or speed. In particular, the combination of maximum strength training and speed exercises can ideally support the balance between strength and dynamics. <\/p>\n

This question is actually very common and I come across it again and again – both in training with my clients and in conversations about martial arts and strength training. As this topic has been on my mind for a long time, I went in search of well-founded answers and discovered an interesting Austrian study that examines precisely this thesis.[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_single_image image=”29199″ img_size=”large” css=””][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=””]<\/p>\n

Aim of the study: Where does the power come from?<\/h3>\n

The aim of the study was to find out which physical abilities influence punching power. Particularly exciting: in addition to maximum strength and speed, the ground reaction force (GRF) was also examined – i.e. the force that your back leg exerts on the ground when you strike. This combination has hardly ever been examined so closely before. <\/p>\n

Who stood in the ring of science?<\/h3>\n

For the study, 31 boxers from a Viennese boxing club were tested. The boxers represented different performance classes and were tested in various areas: <\/p>\n