Speed training methods

[thenakedpage]

This would be a good subject to make sticky I think, but alas, I lack the power. I'm looking for new ways to train for speed in all aspects of the arts - strikes, kicks, blocks, footwork. Could people please share?

[White_Tiger]

Shadow boxing works great for me. Jumping rope helps my foot speed. When I am doing bag work I sometimes wear a 'heavy vest' this also helps my speed. Definitely shadow box, and jump rope! Use a ring timer if you have access to one...it breaks up the monotony.

 

Good luck!

[Tibby]

Good stuff white Tiger. I just want to tack on a few more Ideas to the end:

 

-Tires. Running tires are great.

 

-Sprints are great.

 

-Weighted hands and feet when kicking and punch, at a slow rate.

 

-Cardio machines (such as bikes) on high resistance

 

-Speaching of which, bikes.

 

-Speed bag work

 

Keep in mind some people are naturally faster then others. SOme people are strong hulking brutes, others are pencil neck speed deamons, while others are right in the middle. You still need to work on your speed, but keep in mind if you are not fast, but you have other advatanges, don't sweat the speed to much. Use what you have, work on what you don't.

[Guy_Who_Fights]

"Training specificity" is a clinacally proven fact. The basics of it are this: If you want to develop muscles that are great for moving heavy loads of weight, slowly, then train by lifting heavy weights slowly (you will have to lift them slowly because they are so heavy). A heavy weight is defined as from 60% to 100% of the maximum amount of weight you can lift. If you want to develop muscles that are fast at moving light loads, exercise with light weights quickly. A light weight is defined as 30% or less of the maximum amount of weight that you can lift. As you may have guessed, to develop muscles for both areas, use medium speed contractions of weight between 30% and 60% of your maximum lifting ability. Of course, this will result in slower results in both areas than if you just trained on area specifically.

 

What does all this mean? Work on a heavy bag with weights in your hands and heavy-hands around your ankles. Bruce Lee use to throw 100 punches with 3 lbs weights, then 100 with 5, 7, 8, and finally 10 lbs. Then he would work his way back down. Be really careful to keep good back position so as not to damage your back. And be careful not to injur your knees with the weights on them.

 

To start out, just try doing one 2-3 minute round with weights in your hands, then a few seconds rest before doing another round with no weights, then go back to the weights. Do 3 rounds of each to start. Do the same with your feet only, maybe the next day.

 

I do this and get a lot of comments on my speed.

 

Be SURE to warm up and stretch before this and between rounds, if you're going to hurt yourself punching, it's going to be while doing this. Don't get freaked out though, I've been doing this for years with no injuries whatsoever, just be careful and smart about it.