What kind of weight lifting will make my punches faster instead of slowing them down and at the same time ofcourse making me stronger.
Is doing the traditional up to the shoulder and down to the leg standing up motion the right way for what I’m saying?
I already have the weights to use.
So what I’m asking is do I have the right format to gain strength while increasing speed instead of decreasing it.
You basically have two types of muscles when you talk about sports. Fast twitch and slow twitch. Fast twitch are fast firing and not large powerful muscles like their slow twitch counter parts that fire slow. A good example is running and then running and hitting something and driving it like a foot ball lineman. How well those two interact and your abundance of fast twitch muscles will give you the ability to act and react faster and better. Power-lifters are an example of people with an abundance of slow twitch muscles.
For developing your fast twitch muscles and increasing your speed and decreasing your reaction time you want to do circuit type weight training. That is an entire body type workout with light to medium weight and a high number of repetitions. It is also better if you do the extension exercises last and the contraction exercises first. An example of a contraction type would be a leg curl or bicep curl and extension exercise a leg extension or a seated row or an up row. Along with this plyometrics are also very good for this and I have included a web site for those below to help get you started. If you do a search on circuit type weight training with free weights I am sure you can get several hits and find one that will work well for you in accomplishing this.
http://www.karateathlete.com/Pages/PlyometricExercise.html
Comment by John — November 18, 2009 @ 12:10 pm
speed lifting, you have to work your fast twitch muscles.
Comment by jarrodanderson1229 — November 18, 2009 @ 12:10 pm
Have you tried dumbbell punches? They improved my jab heaps.
Just pick up a dumbbell and jab like you normally would, do it over and over (alternating arms) for as long as you can until your arms get tired, and when your arms are tired use your hips to punch and keep going.
Comment by Dallaz — November 18, 2009 @ 12:10 pm
weight lifting (regardless of what you do) will not make you punch ‘faster’. it will, however, make you punch ’stronger if you’re doing something like dumbell punches. you gain quickness using the speed bag and something called a forearm max.
Comment by The Bay SFFL — November 18, 2009 @ 12:10 pm
use a medicine ball and take it in one hand (at about shoulder height) and throw it against a wall and follow through like you would with a regular punch. Its like the dumbbell punch someone suggesting above, but the actual force you need to throw the ball works a lot better.
Comment by SO FREEEESH :) — November 18, 2009 @ 12:10 pm