Add fighting to workout

[chilinfosho]

So I'm wondering if anyone can help add to my routine with some exercises that help punching faster/harder and overall better knowledge of how to use the body?

[phrak]

The best way to get better at punching is to punch. Buy a heavy bag and/or a speed bag. Punch

[Derek30]

Phrak is absolutely right.

But if you're looking for something like MMA specific S&C you should pick up "Strength and Conditioning for the Modern Gladiator" by J.C. Santana. I learned a lot from it.

[RollingFiend]

Even if you don't have a punching bag, throwing light combinations in the air (aka shadow boxing) will leave you breathless in a minute if you go at high intensity. Also, adding a full body exercise like a burpee will condition you for the unpredictable nature of combat.

Example circuit:

20s shadowboxing
burpee
30s shadowboxing
burpee
20s shadowboxing (high intensity)
5 burpees

Discovering how quickly this will exhaust you can be humbling, but you will improve rapidly with practice. This same exercise will also work with a punching bag

EDIT: Really you could just add punching exercises to any endurance/cardio circuit you already do.