Most people think that to have alot of power in your punch you need to sacrifice speed and bulk up your arms. In my oppinion this is not true Here are my thoughts (May be wrong, But Worked for me) Power = Speed Think about it, What would you rather get hit by? a tennis ball going at a slow speed or one going at a high speed? Therefore any hit you do, if it is fast enough is going to be hard. The Power of your punch is also effected by the force behind the target. So if you are doing a punch and you are verry muscular then the punch will probably be verry hard. But you are losing alot of power just by hitting with your arm. You need to put your whole hip into it and use your whole body behind the punch (without leaning foward too much) use your body like a corkscrew and twist while pushing the shoulder doing the punch foward while pulling the other shoulder backward. Weight training can affect your punching but there are differences in types of strengths gained by weight training. You have both Fast and Slow twich muscle fibres. By training slow twich muscles you are gaining Strength for slow movements. By training the fast twich fibres you are gaining strength for fast movements (punching). Therefore by training your fast twich muscle fibres you are gaining strength for fast movements like punching. Power = Strength & Speed By combining a good technique and the right type of weight training you can greatly increase your punching power and speed. There are 3 stages of a punch (My Thoughts) 1. The throwing of the punch (The movement of the body and the punch moving toward the target) 2. The inch Power (Where your arm is qalmost fully extended) 3. The Follow Through (Pushing Through the target for extra power) In My oppinion the best time for a punch to make contact is during the second stage (when the arm is almost fully extended) beacuse this is the stage of the punch when the most resistance is requred to stop the punch (From the Bag or Enemy) and the least force is required by you to complete the punch. This is also the time of the punch when the most power is in the punch. Thanx, NightcrawlerEX P.S. Please Feel free to discredit my oppinons or make any corrections. I was self taught with my punches and these things i mentioned above helped me to increase my punching power by at least double.