As little as one week of strength training can positively impact the explosive power of your punches, according to a new Brazilian study published in the Journal of Strength and Conditioning Research. After just three sessions of jump squats, half squats and bench presses over the course of one week, the boxers in the study experienced a 12-14 per cent spike in squatting power and an eight per cent increase in punching power, with the increase in lowerlimb power directly transferring into punching impact.