View Full Version : developig power & speed

12-15-2004, 06:55 PM
i want to start training, and i was wondering what are the best exercises and techniques you guys use to improve your power and speed and how long you should spend on each exercise

12-15-2004, 07:34 PM
when i use to box..we use to have this thing at our gym..it was like a bicycle..but instead of useing ur legs..u used ur arms..that devlops power and speed..but the main thing about power is technique

12-16-2004, 07:33 PM
play tennis and practise serving as hard as you can... i have a 150mph serve and it really adds that extra strength into my overhand rights...

12-16-2004, 10:41 PM
you should try to put plyometrics into your training. Plyometrics will increase your speed and power.

12-17-2004, 03:09 AM
bagwork also helps both power and speed while also working on ur punching technique

12-17-2004, 04:54 AM
Bagwork is the thing to do.

12-17-2004, 06:41 AM
Shadow the better tehcnic the more speed and power you get.

And bag bag bag and more bag..... and i mean the heavy bag filled with sand.

12-17-2004, 10:58 PM
Thats a good question, very topical, umm technique is underrated!, technique can unleash alot of power, remember, to sit down on your punches and screw ya fist out to add some more power, watch marvin hagler. Also, power and speed arnt everything, fighting style is important too.

12-18-2004, 01:58 AM
the first thing i like to start out with is jump rope the after that i shadow box

01-06-2005, 12:58 AM
Get a book on plyometrics it will show u lots of medicine ball throwns to work on your explosive power. Other wise hit the bag and shadow box for better form (in the water works nicely)

01-06-2005, 08:34 AM
Work hard in short but many periods so the muscles gets used to give the explosive strenght fast and hard.

02-23-2005, 05:56 PM
Do plyometrics really work? what is it all about? can some one give a quick rundown

02-23-2005, 06:06 PM
shadow box with weights for 30 seconds with 3 lb weights and then shadow box without weights for 2 1/2 min and repeat

02-24-2005, 11:34 PM
1) Perfected Technique
2) Heavy Bag focusing on punching as hard as u humanly can
3) Throw short combonations with a 3 lb. weight in each hand. (ex: 1-2-1-2 rest about 5 seconds, repeat as much as suit you)
4) Plyometrics(medicine ball, clap push-ups, depth jump push-ups)
5) Various Overall Body strengthening exercises (Neider Press, deadlifts, cleans, snatchs.)
6) Ivan Drago's Punching Machine :p

02-25-2005, 12:56 AM
Also try chopping wood and swiwing a mallet it adds lots of power to your punches. For speed i do heavy rope and then go to the speed bag your arms feel numb. If you do that enough your hands will fly when u dont jump the heavy rope.

02-25-2005, 01:07 AM
Here are some plyometric exercises they work great for power and speed. http://www.sport-fitness-advisor.com/plyometricexercises.html

02-25-2005, 07:37 AM
those are sum good stuff, thanx