speed

[midnight]

To all the fast guys out there, I have a load of brute strenth but lack speed esp. kicks, on the floor I am ok but would like to speed that up also I have tried training by do fast reps with light wieghts but that doesnt seem to help any Ideas

[Builderofmuscle]

power = speed plus strengh

I'm guessing you've probably already used really heavy weights to develop your legs, if you haven't then do some big squats and leg presses to develp your legs.

After you've devolped some nice strength in you lower body, it's time to increase your intensity and shove those heavy weights as quikcly as Possible.

Here is a squat and leg press program for power and speed:

Squat do 5 sets of 3 reps at 85 percent of your one-rep max
Leg Press Do 5 stright sets of 12 repetitions with a moderate weight
Calf Raises do 4 sets of 20 bodyweight calf raises

Warm-up your legs with shadowboxing or jump roping, then do a light set of squats and leg presses.

Remember, the squat should be an explosive movement. The movement should explode on the way up, and on the way down, you heart should be going crazy. No wussy slow movements

on the Leg press, keep a moderate pace.

[yenhoi]

Speed bag.

Shadowboxing.

Eskrima Sticks.

Explosive weightlifting.

'Pylometric' excersizes.

[ryanhall]

stay away from the speed bag--it's for rhythm, and can build bad habits (i.e. leaving your centerline exposed). focus on the retration of a punch, kick--don't hang them out after you hit. line of initiation is the line of retraction. also, don't lift more. train motion, not muscles. squats, benc press, etc. won't do jack sh!t for you if you don't have mecahanics and speed down. if you want to build functional strength/speed, try taking a 45 lb plate, holding it at arm's length, and moving it in every direction possible for as long as you can.

train things that make you react faster than you think is possible--knife (treat it like a real blade, and both you and your tp should have one), kali sticks (they can move at around 95+ mph--a decent punch goes about 40). if you have the cajones, step into a batting cage and have it shoot foam balls at about 90+ mph. if you can dodge that, you're pretty quick. don't really know how to tell someone to be faster--i am just naturally quick. like yenhoi said, polymetrics would be a good idea too. hope i helped.

[Builderofmuscle]

i hate it

I truly hate the fact that people think that weight training won't do "sh@#%" for your sports training. Look, do what you want. I'm not going to get into it. The bottom line is, it's possible to get everything done with free weights. It depends on what your goals are, and how you adjust your training according to your goals. But don't diss my posts, i'm asking nicely.

[Biker]

Builderofmuscle is correct. Heavy basic lifting exercise will build speed. Do you honestly think sprinters got their huge legs by just trying to run fast? Think again, it was squats and heavy ones at that. Stretching is also important, a relaxed muscle is capable of extremely explosive power. For speed you need to train the white, fast twitch muscle fibers. To do that you need to do heavy weight, low rep exercises. I think what Ryan is thinking is reaction time, then what he suggests would be good.

[Builderofmuscle]

reaction vs. speed

I need work on my reaction time, I agree, and reaction time is basically built by drills, and partner sparring. I need to do more of that. But don't critisize weights. I hate the fact that you see these skinny guys who are fast, and they think they did that because they don't lift weights.

I've worked out with skinny guys before, and let me tell you: they are skinny. I mean, not an ounce of fat. So when they hit you, it hurts, because it's all bones. It's so disgusting. And, I think in Russia, or germany or some onther country, they actually have contests to see who is the skinniest. It's so disgusting.

Some people shouldn't weight train. These are they big guys who gain muscle naturally, but can't lose weight. They bench press 4 to 5oo pounds, but they are also obese. These are the people who need to focus on cardio.

But I guess I'm going off topic, I'm just glad that some poeple see reason in weight training.

[ryanhall]

builderofmuscle,
just to clarify, i never said that weight training won't do anything for you. i am far from skinny, and i lift 3-4 times a week with far more than just free weights. what i meant to say was that weight training alone won't make you a ton faster. however, without serious weight training, there is no way to be very fast/strong. how can you move your limbs faster if your muscles aren't strong enough to do it? you can't. i apologize if it sounded like i was dissing what you were saying, but that was not my intention. the stupid idea of "lifting makes you slow" is a bull$hit myth propagated by skinny/weak martial artists who never fight. anyone who does fight knows the value and necessity of being strong and somewhat bulky. just wanted to clear the air.

[shredder]

Re: reaction vs. speed

I've worked out with skinny guys before, and let me tell you: they are skinny. I mean, not an ounce of fat. So when they hit you, it hurts, because it's all bones. It's so disgusting. And, I think in Russia, or germany or some onther country, they actually have contests to see who is the skinniest. It's so disgusting.

Skinny people are skinny, and skinny people are disgusting? You've lost me with this one.

Some people shouldn't weight train. These are they big guys who gain muscle naturally, but can't lose weight. They bench press 4 to 5oo pounds, but they are also obese. These are the people who need to focus on cardio.

Sure, there are a lot of chubby powerfilfters. Looking pretty isn't a requirement for elite level lifts. Cardio can be difficult for powerlifters since they have developed a greater proportion of fast twitch fibers, and emphasizing cardio wouldn't do much to increase their lifts.

If these people you speak of aren't powerlifters, there's no reason why an (otherwise healthy) overweight person or someone who "gains muscle naturally" shouldn't incorporate weight training.

[midnight]

thanks

thank you builder I will try that !

[Builderofmuscle]

quotes?

hey, shredder, I don't know what your talking about, but i'm talking about martial arttists

Skinny guys:
To me, skinny guys need to put on some muscle. They beleive that because they have not fat, they're "ripped" Well there are two down sides to being skinny: 1) They burn out to quickly and 2) they're light, so they can be thrown around easily

Obese guys:
Obese guys are the guys who go to the gym and can bench press and heave around a lot of wieght. But remember, their strength is raw but their endurance isn't If they, lets say, stop weight training for 4 weeks and just focus on their endurance, they can lose some weight and see some definition (some). But more importantly fat guys need to realize fat doesn't mean buff. Fat means slow.

Hope that answers your questions. When skinny guys don't weigh train, it's disgusting to me. When Fat guys don't do cardio, that's also very disgusting.

[shredder]

Ok, it sounds like we are actually in agreement. My point was that regardless of size, lifting weights is advisable for anyone that is injury free. I see your point - don't be too quick to pat yourself on the back for low body fat.

I brought up powerlifters because I wouldn't think that joe six pack would bench press 500 lbs just by being heavyset.

[Builderofmuscle]

You're cool

YOu're cool, i guess. But don't be such a smart ass all the time. k?

[fanman.]

f = ma!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[shirase]

play paintball for reaction time. It will make you tougher too Also you could try those maize things ( the corn on a string attached to the roof, swing it around and dodge it). For me I used to be kind of slow with footwork and kicking but just practicing for a long time helped me improve.
Also, do skiprope its great for for increasing your footwork speed and for a good aerobic workout. It also increase your coordination a tad. (i used to hit myself in the back alot with the rope but i dont anymore)