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Step 1
Improve your conditioning with high intensity interval workouts and mix in bursting exercises that improve your ability to use bursts of energy. You should also evenly train muscle groups all over the body but focus on the hips, back, chest and arms.
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Step 2
Find your correct and natural fighting stance since this is where both your punching technique and power are rooted. You should stand with muscles relaxed and ready to throw a fast punch.
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Step 3
Punch slowly, with almost an exaggerated slowness, to make sure your punching form (for whatever kind of punch technique you use) is dead on. Move up to faster speeds as long as you keep your form in perfect shape.
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Step 4
Throw your fast punches with a relaxed arm and an almost unclenched fist. Train yourself to "catch" the punch by squeezing your fist into a tight ball just as you're about to hit your target.
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Step 5
Perform speed punches by throwing your arm forward from your hips so you don't have to cock your arm back, which takes up a few precious fractions of a second.
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Step 6
Practice sets of speed punches (keeping good form each time) and try to ramp up your punches to a maximum intensity. Perform the fast punches for 20 seconds and then rest for 10 seconds in order to condition your body to throw punches faster.
