Hey guys, I am looking for some techniques to improve speed for my boxing. I'm a pro MMA fighter. and am going down from 205lbs, to teh 170lb weight class. So, I am going to need to pick up the speed to match those guys. I am really wanting to work on improving my boxing skills which is why i'm posting for your guys' advise. I did some boxing training and fought GG 1year back in the mid 90's. i have a really good jab and right hand. working on improving my L hook and body shots. Ultimately though, going to the lighter weight class I know I need to improve my speed. Thanks for all your input.
A bit long but what the hell. There are two types of speed, namely: - Cyclic speed - Acyclic speed Cyclic speed refers to repeated movements like running, skating or cycling. Important for cyclic speed are: - Frequency: the number of repetitions in a given time frame. This equals maximum velocity. - Acceleration: the amount of time it takes to reach maximum frequency. - Duration: how long maximum frequency can be sustained before a decline sets in. Acyclic speed refers to the amount of time required for a single movement. Throwing a ball for example. It depends much on the movement involved and on muscle contraction speed of course. Often it's complicated to say which aspect comes into play. When throwing a combination of punches it's the time between separate acyclic movements that matters for example. You can throw blazingly fast punches, but if you can not put them together in a fast combination it's pretty much a wasted talent. You could also argue that a combination is a cyclic movement of punches. Since speed requires a high energy output, the energy systems to improve on are the ATP-CP and the lactic acid system. Acceleration is largely dependent on explosive strength. Frequency is more complex and depends a lot on the movements involved making it sports specific, your combinations (if regarded as a cycle) will become faster by throwing fast combinations with proper technique. Duration is increased by increasing efficiency of the lactic acid system in general and by sports specific exercise. In other words explosive training targeting the ATP-CP and lactic acid system, duration, acceleration and frequency. This could be bag work which works all aspects of speed at once. Explosive weight lifting is another, which aims at acceleration and improving the ATP-CP system. I think most of boxing's speed however comes with being able to throw a punch instead of pushing it, in other words being relaxed and using proper technique. This makes shadowboxing very important IMO, if you miss punches you have to be relaxed. If you're relaxed the energy required for speed drops significantly, making the ATP-CP system less important. It also makes your punch less powerful. It depends on what aspect of speed you want to improve.
that means that being relaxed will make punches faster but less powerful? is there a necessary power sacrifice when aiming at speed?
I'm not sure actually to be honest. I think when you're too relaxed in throwing it becomes a meaningless punch. I think it's a very complex matter.
why would I want to limit myself? that's just stupid. I've got decent boxing. i've trained boxing in the past. had a few ammy boxing matches. And as an athlete and a fighter I am always trying to better myself. dropping in weight, I KNOW speed will be another factor to contend with and am here to get some input. If you want to limit yourself fine. but not me.
i know what i posted looked bad i just had a look at it, i appologise. what i was trying to say was. when i train i try to be as specific as i can be when i fight, if you want to improve you boxing speed its better to box spar and hit bags and pads than working specifically on speed work. but one thing i can suggest is plyometrics, streching and straping a strech rope to a wall and throwing punches with resistant.
The expllosive impulse to get the arm moving is what makes a fast punch, a held contracted muscle is no good for speed unless it is directly loaded with weight, the mechanics of arms means that acceleration only happens in a short range before it elongates, only a few inches, you only have to brace for the impact which is a different set of contractions which load the arm and joints. In other words, throwing punches is just that. If you throw a weight around like a 5Kg iron ball, there is an range of motion in which the iron ball is very heavy, and then there is a range of motion in which it loses all its mass, the range of motion in which it has mass is you acceleration stage, this is what you have to load with resistance, punches gain no speed once the elbow is opening beyond 90 degrees, you just want to explode, coast it open and brace for impact and retract it so as not to hyperextend the elbow, this may sound complicated but this is actual what the brain does very simply, it helps if you understand it if you want to train for speed. Punching underwater also helps as water is 800 times thicker than air, this drag helps protect the joints and places a decent load on the muscles, if you do this in a pool of watery clay mud it would be even better as it can be 3000 to 10,000 thicker than air.
