Speed

[Detroit101]

Wind sprints don't make you faster.

Did you read the link above???.....do you think if you could run faster that you could get into an offensive position faster?????????????????????

It is the type of muscle you build that makes you faster...

[leff]

How do I get faster??????? I have heard this question many times on this forum and I want to set the record straight.....

THE BEST WAY TO GET FASTER IS BY DOING WIND SPRINTS!!!!!!!!!!!!!!!

Please let me know if you agree / disagree..............

nope it will help your anorobe stamina not make you faster


for speed try explosive strength training

[Detroit101]

nope it will help your anorobe stamina not make you faster


for speed try explosive strength training

YES.....Plyometrics!!!!!!!!!! And heavy lifting as well......did you read the article?

[PunchDrunk]

Did you read the link above???.....do you think if you could run faster that you could get into an offensive position faster?????????????????????

It is the type of muscle you build that makes you faster...

Didn't read the article (still haven't, though I might later...), I was answering your statement.

Being able to run faster will not get you "into an offensive position" faster. You don't "build" muscle by sprinting, and the speed you might gain sprinting is through other adaptations than muscle gain, ie. anaerobic endurance, technical improvement etc.
This means that there is no carry over from increased sprinting speed (attained by sprinting) to boxing specific movements. The two are too far apart.

The way to increase boxing specific speed is through these steps:

1. increase strength (general full body strength training) -> 2. Utilize the potential for increase in explosiveness that follows an increased strength by doing explosive work - med ball throws, plyometrics etc. (the more boxing specific, the better) -> 3. convert to boxing specific movements through technical training

Edit: The wind sprints don't fit into any of these steps. They're an excellent tool when it comes to endurance though.

[PunchDrunk]

Had a look at your article. You do realize that the "speed" that the article is about is sprinting speed, right? Since boxers don't run/sprint in the ring, the article is useless for boxing. In fact, it is useless for anyone who doesn't have the specific goal of running faster.

[BrooklynBomber]

Well, here are my two cents on this issue:

The exercises that helped me improve my overall explosiveness are olympic lifts. Cleans, jerks, etc...

But before them, my mitwork helped me the most on my reflexes and handspeed.

Everything else like bag work was there to just get my motoric movements up and running and to get muscles in shape.

You are correct thought when you say that in order to get faster you need to run fast, that's true. But that goes for running speed only, in boxing everything depends more on your reflexes(as you don't think which punch to throw when you see an opening, you just throw it because it is embeded in your brain)

[BennyST]

One thing that is very, very important with speed that no one else has mentioned is this (some of this might seem obvious but very few people go through this and their speed lacks greatly because of it):

First - Train all your basic punches and form to the point of utter perfection. Start out slow and perfect angles, trajectory, when to turn your wrist etc. The more you eliminate small imperfections the smoother and more free you lines will be thus making you faster. This comes with concentrated repetition of each and every punch. Get all the kinks out before you speed your punches up. This training should last a long time. This is not a few months or a few years thing. Constant re-evaluation, correction and perfection of your form. This is the first and most important step. Without perfection of your punches, the rest means nothing and you will never attain the speed your body is capable of.

Second - You must learn to relax your muscles when throwing a punch. This can actually be a hard concept to grasp. Easy to understand theoretically but hard to physically grasp. You have to train your muscles to move with the least amount of resistance which means using the the least amount of muscles but the correct muscles for the punch. The more you tighten up your back, shoulders, elbow or forearm the more tension you create around those muscles that need to be free to explode quickly and on cue. The more you do this the more you will understand which muscles need to be used for which punch. The rest don't help and should be relaxed.
Again, the more you practice these punches for perfection and concentrated repetition, the looser and more explosive they will be. Always think relaxed but remember relaxed does not mean floppy/un-firm/weak etc. This is an important point that many, many people overlook when training for power and speed. They try too hard and all you do is lock things up and become tighter, slower and more exhausted.

Third - Always think speed ! This is similar to always being relaxed but this comes a bit later and at different times. You've trained your basics into your muscle memory completely and are relaxed with your punches and things are flowing smoothly right? This is where everything becomes about thinking speed! The more tired you are, the more you absolutely must relax (remember, not floppy) and let the muscles that do the work, actually do the work. The more tired you are, the more likely you're going to try and use more muscle and put more effort in and the more likely you're going to tense up and become stiff, slow and utterly exhausted! You must do the opposite of what your body feels like doing which is very hard and this is where all the previous training of perfection and repetition comes into play.
When you are at this stage let everything flow as relaxed as you can get it and think speed ! With every jab, right, cross...everything, just think speed!

Try and put these principles into every part of your routine. From your push ups and sit ups to your heavy bag and power training. Form, relax, speed!

Correct form + repetition + relaxation + speed.

[giantsbran1227]

Heres a good routine for plyometrics.

http://www.athletes.com/fun/rudy5.htm

[PunchDrunk]

Heres a good routine for plyometrics.

http://www.athletes.com/fun/rudy5.htm

Again, not a very relevant workout for a boxer. Depth jumps are for people who need to improve just that; jumping. Med ball chest passes are far inferior to other kinds of med ball throws, when it comes to boxing, and in reality it is not a plyiometric exercise. Same goes for the med ball situps.

Overall a waste of time to do those circuits, when you could be doing stuff that'll make you a better boxer. The exercises just aren't relevant.

[Migs]

Focusing on throwing quick punches on the heavy bag has made the difference for me in my hand speed. I'm not concerned about power as they say speed equals power, its physics. I've also heard the importance of plyometrics which has been stressed by a few people already and personally I have not done them but am about to start.

BennyST, that was a good post too. I understand what you mean by relaxing when punching and I can do that slightly with my jab but that's it.

Also, running has done nothing for my handspeed but has done wonders for my endurance. I think the combination of running and strenuous work on the heavy bag have allowed me to be able to spar a round or two more than usual without gassing out, plus I take my time, relax, and concentrate as best I can while in the ring instead of tensing up and doing unneccessary movement.