Improving speed

[BDPulver]

just want to add as well using a light set of weights to your regime and as someone mention a bicycle inner tube or if you can get the large store bought bands.

[Drew]

http://www.sport-fitness-advisor.com/speedtraining.html

That link will help you out.

http://www.sport-fitness-advisor.com/power-training.html

Also this one and

http://www.sport-fitness-advisor.com/plyometrics-for-martial-arts.html

this one.

This website is the best one I know of for this kind of thing, check the rest of it out if you're the type that likes to read. The listed url's should answer your question.

This is my second time editing this post but I find it important to mention assisted speed exercises (mentioned in the first link given). Resisted speed exercises like punching with rubber bands are used all time. They develop strength, which is important, but that's not what most people need. What most people do need is assisted speed exercise like sprinting down a shallow grade hill, or slamming a heavy medicine ball into the ground.

One way to link assisted speed exercise directly to a punch is to rig a rubber band to the bag and tie the other end to your wrist. This way it is speeding up your punch. It seems strange but the science is all there on Sports Fitness Adviser with references provided on every page.

For athletes that already engage in heavy resistance training, assisted speed and plyometrics can result in a very fast, powerful puncher in just weeks, I've seen it happen. Best of luck.