Need for Speed

[shaihulud7]

I would love to increase my hand speed and the speed of my kicks.

I know a bunch of drills but I'm always looking for more.

Thank you for the tips guys

Cus D'Amato:"speed kills, speed is what kills, the speed kills"

[shaihulud7]

So for hand speed.

I shadow box for one round, I shadow box another round with 3 pounds, I shadow box another round with 5 pounds. *3 so a total of 9 rounds

Push ups: I do 3 series of 40. I explode on my way up and clap in my hands. (P.S be careful on your way down when you're tired.)

Pull ups: 3 series of 15. exploding on my way up, slow on my way down.

[shaihulud7]

Kick speed.

Sprints and Jumps

[burn219]

bruce lee practiced blowing out a candle at varying distances from it. its good to try something diff from drills, i used it 4 a while when a boxed and my jab was lightning, not so much now coz switched to mma and my takedown d is pants, and my bjj is poor, lol. its frustrating wen uv got good hands and ur always on ur bak.

[NP_Gorilla88]

for punching plyometic push ups like clap push ups is the simplest example. My favorite is to get a resistance band with handles and loop it around something that is around my waist height and hold the handles in my boxing stance and throw my punches. it's great for endurance to keep your hands up and you can throw as hard as as fast as you can and you don't have to worry about hyper extending your elbows. Another aspect of hand speed is your hips. to help strengthen my twist for punching and kicking i like to get in a half sit up (torso 45 degrees from the ground) and grab a plate and twist my body as fast as i can. it kills my core but it helps. Another good one is medicine ball throws against a brick wall you do a lateral throw as hard and fast as you can against the wall. if you hips are quick you hands and kicks are going to follow and if you do decide to do mma hips are everything when it comes to defensive wrestling and jujitsu.

I forgot the kicks. plyometric leg movements are great for power in the legs. Someone i used to train with told me a trick he uses, lie on your back like you are doing leg lifts but instead of doing traditional leg lifts do a flutter kick as fast as you can ranging from shirt to long movements of the legs. these are great for developing endurance in your abductors and he told me it really helped with the speed of his kicks.

[phrenetic]

A lot of guys I know who are mixing weight training and fight training are going hard on explosive lifting and getting some nice results.

There is a vid on youtube of Danny Green (aussie boxer) doing some awesome explosive workouts, then it shows him stealing business cards out of peoples hands before they can even blink.

Really impressive stuff