Speed Training

[Sergeant-Blitz]

Hi, I am 16 years old and when I was 13 i started lifting weights because i was overweight, it improved me visually but now I am in Kyokushin I really see how slow my punches have been; they generate power but they need speed. Please could someone give me some advice on speed training. I am not too big but quite large framed (6ft and 15 stones).

[Shokei Marcsui]

Using resistance bands will help to increase speed a little bit. Perhaps working on flexibility will help things along too.

[Kyokushin555]

I have used the resistance bands before, they are great for speed and endurance. Also if you would like to increase speed use the speed bag the boxers use. Also use the focus mitts. Have a friend hold them and move them to key places and hit them as fast as you can.

[Sergeant-Blitz]

Thank you for your replys i have bought some resistance bands and am getting money to buy a speedball, thanks a lot.

[Shokei Marcsui]

OSU glad to be of service.

[veeevek]

ya i too agree that focusing more on flexibility wud help...keep practising ...u'll slowly start gaining speed..

[Aunty Ichigeki]

Speed? Google 'plyometric training'. Absolutely essential! Basically it's explosive movements like clap pushups or fast med ball passes done without 'loading' the muscle first, done fast & only until you start slowing down then you stop, rest & go again once fully rested. Usually between 6 and 10 reps to start with - doing 3 or 4 sets of each exercise. It's not a hard workout so don't be fooled into pushing it until you're exhausted just because that's what we're used to!

Also, just like you can use weights for slimming or bulking up you can use them for speed strength. You need to find out more about 'power lifting' ie. clean & jerk & snatch. These are essential for speed training but should only be done after a strength phase in your training program (heavy weight/low reps)... it sounds like you have done that so you could try now but you need someone to show you the technique or you could do yourself an injury!

[effectz]

i started jabbing with 3 lb wrist bands and moved up to 10 lb wrist bands ... now i use 20 lb dumbells. the only thing is that you MUST start very light and do not overextend your punch cuz u will mess up the joint in your elbow.
u also stated that you have body weight, u might want to work on the dynamics of your body as well, utilizing your weight correctly to maximize the power of your punch. meaning learning to use you hips correctly.

[Kurisu]

I recently picked up a DVD called Achieve Speed and Power In Boxing. It features former pro fighter, Jeff Fenech. I've been going over these drills with my students and I can honestly say that the results have been amazing. After 3 weeks, their punching speed is 2 - 3 times faster. You can buy the dvd at titleboxing.com or you can probably find it on ebay.

[BigAl]

Speed bag training is definitely fun and can't hurt.

[Shokei Marcsui]

Any tips on increasing mawashi geri speed other than the ones previously mentioned?

[Satori]

For increasing speed of specific movements, nothing beats high reps. If you want to get fast mawashi geri, go to a bag and just keep kicking mawashi geri.

Try doing it in sets. First few sets focus on technique, then once you get into the tempo, try a set doing the kick as fast as you can without worrying about the technique. Here you can afford to be sloppy. Just go all out. Following this go back to proper fast sets, throwing in a "red line" set every now and then.

High reps are the keys to any technique! Just remember to focus on speed more than power.

And of course flexibility increases kicking speed, so keep stretching!

[BigAl]

Originally Posted by Shokei Marcsui

Any tips on increasing mawashi geri speed other than the ones previously mentioned?

Sounds pretty odd, but concentrate on retracting the kick faster. For some reason, this simple thing made mine seem much faster.

[Shokei Marcsui]

Originally Posted by BigAl

Sounds pretty odd, but concentrate on retracting the kick faster. For some reason, this simple thing made mine seem much faster.

Nice to see you roaming and posting BigAl. Hope all is well with your training.

I saw a Midori video where he said something similar to this. Sound advice. I will try that more often. I usually concentrate on getting the kick through the person rather than retracting... I will try this.

[BigAl]

Originally Posted by Shokei Marcsui

Nice to see you roaming and posting BigAl. Hope all is well with your training.

I saw a Midori video where he said something similar to this. Sound advice. I will try that more often. I usually concentrate on getting the kick through the person rather than retracting... I will try this.

Mostly just doing home workouts and getting in when I can, had to put in a lot of hours at work since I'm moving Monday into the city before I start working for the department out there.

Hope it helps

[seienchin]

Hmmm - I'm not too sure about high reps leading to increased speed. My understanding is that high repetition training builds the endurance fibres (slow-twitch, or red fibres - think red meat - cow - slow). Fast-twitch (white - think chicken - fast) fibres are built by superfast movements.

It's been a long time since I've updated my muscle physiology, so I'd be really itnerested to hear an alternative point of view, but what I understand is lots of very short sets of the absolute most explosive movement you can muster... and don't let the muscle experience fatigue. You must also stop as soon as the movement slows...or you start working on slow-twitch.

I also understand that plyometrics help with fast-twitch, - I completely agree with Aunty's post on that. My only word of caution about plyometrics is that in amateur (untrained) hands, they can be dangerous...see if you can get somebody who knows plyometrics to show you some safe, relevant exercises.

[Shokei Marcsui]

We do a lot of plyometric work in class. Jumping squats, jumping, jumping, jumping... more jumping.....

Lately i've been working on high reps low weights... thinking of adding a day with heavy, heavy weights with 1, 3 reps performed in bursts.

Sensei has told me that improving the core will also aide in speeding up the kicks.

[seienchin]

Marcsui-san,
With skillful training, plyometrics can be woven through the workout, I agree.

I remember an exercise that Garry O'Neill used to do and teach a lot - and he had really fast kicks...it was definitely plyometric.

It involves a switchfoot move, and bouncing the kick straight back up off the switchfoot. (The "basics" version of this is to bounce the kick off the floor as you do multiple reps on one side, rather than the normal alternating basics).

I agree with you about the importance of core strength - and oftentimes in karate, we don't do so well at exercising the transversus abdominis (the bandage like muscle that holds all your innards in at the bottom, between your hipbones ). We do well at the six-pack (rectus), and quite well at the obliques (in some dojos), but rarely have I seen good work around transversus - it is great to hear that your sensei is empahsising this. It is this kind of knowledge that builds karateka that are stronger than the last generation (ie, mine! )

[Shokei Marcsui]

I know exactly what you are talking about. We do that with mawashi geri and hiza geri down the dojo during warm up. I've always thought that those were JUST for warm up and not to help with speed. But I can see how that would improve it and Sensei must have known that too.

You guys are so tricky... helping us to improve things without us knowing it

[seienchin]

Hmmm.. I think I might need to stop giving away trade secrets....or I might get taken awaaaaaaaaa...