I'm pretty weak and have recently started using weights..but the one thing I want to work on his making my punch stronger and then I throw something like a ball it goes further as at the moment I can't throw for shit. Anyone know how I can do this?
Well coming from a person that was in baseball for 9 years.....PRACTICE. I mean you can lift weights and all but i found a great way is to just practice and practice. I used to throw the ball across the yard with my dad was i was younger all the time, and my distance would increase everyday. Same with punching, i was in karate for 9 years also. Tone the area with weights, but practice your punching, get a punching bag....etc
i am also in baseball, and its all about practice and long-toss.
ata7 couldn't be more correct. You really just need practise. You can lift weights 24x7, however you'll never be able to exercise the exact group of muscles required to throw a ball or punch a bag. The best way to do this is to... you guessed it: throw a ball or punch a bag. I've never thrown too many balls, but I have done a lot of punching, all in the name of sport, mind you. Some tips:
1) Always warm up the arms before you throw/punch. When using resistance/weights it's easy to put them out/strain them.
2) If you're punching a bag get some wrist wraps and wrap your wrists. They'll enable you to punch full on and follow through with the punch and build the appropriate muscles.
3) Get some 16oz gloves, wrist wraps and start punching. They don't seem heavy at first, but they'll increase the weight of your hands and thus the strength of your punch. When they fill with sweat they get even heavier!
4) Have fun and don't use those fists to fight! (Unless you really have to)